Eunice Caetano - Instrutora de Pilates

There are so many good exercises for the pelvis in Pilates, but sometimes the best advice for better pelvic health is to simply go for a walk...

From a biomechanical (or bio-motional) perspective, the pelvis moves through 3 planes of motion in walking.

As the pelvis is balancing on two long "levers" (legs) that are often moving in opposition to eachother, it needs to be able to move to manage the twisting, compressive and pulling forces that pass through the pelvic girdle in each step.

One way in which the pelvis manages to balance the pendulum like motion of the lower limbs is to slightly "twist" and "untwist".

As one pelvic bone rolls back, the other rolls forward, resulting in a spiral pattern from the left and right side of the pelvis.

Although this movement is very small, it's nourishing for the sacroiliac joint.

If walking is possible, I always reccomend it as part of any pelvic health or pelvic floor rehab programme.

Keep your pelvis moving.

Movement is medicine

Tom

Aplico o pilates enquanto remo, costas direitas, pernas esticadas sem dificuldade, ombros descidos, rotação das costas acompanhando o movimento dos braços.
Um bom treino a fluir no Zêzere.

Para fortalecer os ombros e melhorar a amplitude de movimento de braços, evitando a pressão no pescoço.

https://www.instagram.com/reel/DKulR3vRaRD/?igsh=ajgzeDFnankycG5h

Just because you can get the casserole dish down from the cabinet doesn’t mean it was because your shoulder reached overhead. Most of us can’t get the shoulder into pure flexion— but if we gotta get that casserole dish down, our bodies will find a way. And it won’t tell you it cheated, but you will feel it. Later. Cue the low back and rib flare, which might be contributing to an anterior pelvic tilt and low back tension. Or your neck juts forward, giving you neck pain. ‼️Don’t skip the “easier” drills: Because while the drill face down on the floor looks simple, consider that if you were upright, that’d be a shoulder in full flexion— and most of us just aren’t there yet. So practice the honest regressions. Focus on initiating the movement at the shoulder joint, NOT the hand. Watch that: ➡️ribs stay connected to pelvis (no flare) ➡️head doesn’t push forward ➡️spine doesn’t swivel/rotate ➡️keep elbow straight or in same position throughout 🔑 Think about the shoulder BLADE wrapping around your underarm as you raise your arm— don’t let it slide towards the spine or elevate towards the ear. And remember, it’s not that these other things should *never* happen, but let’s get good at teaching the shoulder how to shoulder— then integrate it all together.

😅

alongamento 😹 #engaño #viral #memepilates #pilates #instagram #explorepage #explore #vaivendo #instalike #memes

Muitas pessoas se queixam de dores na zona sacro ilíaca e há exercícios que englobam a extensão da pélvis melhores do que outros. Procuramos optimizar a função, a partir do pé , joelho, anca e coluna, sentinfo a conexão entre estas partes. shttps://www.instagram.com/reel/DIF2feYxXMq/?igsh=d3l0NDJwYjhydjFw

❌ I will never EVER give a patient a clam shell. Why? We are almost always locked up and compressed back there. Clam shells just make it worse. If you have absolutely no strength clam shells are better than nothing BUT …😬 ⚠️This is “butt-gripping” That is a stabilization strategy but it’s a non-optimal one with a lot of consequences for how you move and the rest of your body. Here are some of my favourite “designer clam shells” : 1️⃣ The modified wall clam 2️⃣ PRI hemi 90 90 - trail leg 3️⃣ PRI hemi 90 90 - lead leg 4️⃣ Kinstretch hip external rotation lift off 5️⃣ DNS modified clam shell 6️⃣ Standing modified clam shell These all support better muscle activation, better tension biasing, better balanced muscle tone, eccentric control and muscle patterning. ✅ to improve movement patterns ✅ eccentric control ✅ healthy tension ✅ stability Enjoy! #glutes #hippain #itband #bursitis #rehab #stability #mobility #yoga #plantarfasciitis #pilates #physicaltherapy #movementismedicine

Ao domingo não há desculpa...o exercício físico continua apartir de casa.
Apenas alguns movimentos e estamos bem melhor para aproveitar o dia.

O como fazer e fazer bem ao nosso corpo, faz toda a diferença. Experimente.

in other words, bend ya damn knees 😂 i talk about this so often in class that it’s becoming a meme. a forward fold with locked out knees has no function for 99.9% of us—it might even lead to injury or chronic pain over time. repetition of good technique changes us for the better, and repetition of poor technique inhibits our potential. so bend ya damn knees or pay the price in 20 years 😉 love y’all! 🌿 #yjrepost Thank you for sharing your tips with us @benkalra

3 aspectos importantes na escolha da almofada e como colocar para o melhor apoio da cabeça e coluna cervical.
Noites descansadas, pessoas felizes.☺️

https://www.instagram.com/reel/DE978igxAZA/?igsh=bmpieGh5OHh3bjFs

Do you wake up in the morning with jaw pain, neck pain, or headaches? Have you also been spending the past decade and all of your life savings on expensive pillows? Well, it’s true the proper pillow will help you avoid a ton of discomfort in the mornings and allow you to fall into a better deeper sleep. But I don’t think it’s necessary to buy an expensive pillow. Now, of course if you find the perfect expensive orthopedic pillow is worth the money but sometimes the process takes a very long time and that’s why I prefer to build my own pillow instead using a Cervical roll and just a regular cheap pillow. This video we talk about two of the most important concepts for selecting a pillow plus a third tip for side sleepers. #pillow #neckpainrelief #tmjdisorder #neckpillow #sleeptips #headaches

O pilates faz-se também à beira mar. É fabuloso.
Movimentos simples mas poderosos para melhorar o estado da coluna.
Todos os dias.