Building a Foundation
Time and again, the benefits of Clinical Pilates to overall health have been proven, and more people are becoming curious about what it can offer their wellness. Everyone who is now advanced with Clinical Pilates started off as a beginner, so here is a glimpse of some poses commonly taught by physical therapists that are both beneficial and safe for your body.
Clinical Pilates' main focus is on retraining movement patterns with improved abdominal control, body awareness, and proper breathing. Physical therapists emphasize the quality of each posture and how well it integrates with your body, over simply completing repetitions. Before starting, a comprehensive assessment and a consultation with your physician or physical therapist is always advisable, so you don't risk an injury. Here are movements you can practice even at home.
The Pilates Hundred
This might be the most classic move in Pilates, and it helps flatten the tummy by toning the abs. Start by holding behind your knees, scoop your belly in, and curl down to the floor into position. Curl your head and shoulders up slightly while keeping your lower back pressed to the floor, then pump your arms up and down in small motions at your sides.
Breathe in for five counts and out for five counts until you reach 50 pumps, then sit up and repeat for a total of 100. Physical therapists recommend taking breaks if you can't complete 50 pumps at first, especially when you're just starting out.
The Neck Peel
Sit-ups can leave the neck sore, which makes exercising less enjoyable, the neck peel is a good alternative. Lie flat with the end of a resistance band (or a towel) tucked under the center of your back. Bend your knees and grab the other end of the band.
Inhale and use your ab muscles to slowly peel your body up, letting your head rest against the band, then exhale and return to your starting position. Repeat about five times.
The Tendon Stretch
This movement can be done on a mat or a reformer. Sit with your legs straight in front of you, feet together and flexed. Press your hands flat on the mat, look down, and use your upper body strength to lift your backside and upper legs, then swing yourself forward and backward before lowering slowly to the mat. Repeat five times.
Leg Swings
This movement sculpts and develops the legs while improving heart rate. Stand with your arms crossed in front of you at shoulder level, keep your abs tight, exhale, and lift your right knee toward your right elbow. Lower the leg quickly and repeat on the other side, switching for a total of 10 swings per leg, stopping if you feel any discomfort.
The Letter T
This movement targets the upper back. Lie face down on a mat with your feet together, raise your head and chest slightly, and extend your arms perpendicular to your body with palms down. Exhale and sweep your arms back as you lift your chin and chest higher, keeping your waist on the mat and using your upper back muscles to bring your arms closer to your body. Slowly return to start and repeat five times.
Stop whenever you feel discomfort while performing any of these movements. It's still best to start your Clinical Pilates experience with a licensed physical therapist who can modify the exercises for your body.