Pilates Core Strength (No Flexion) | "Finding Your Center" 30 Day Series - 14
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- Опубліковано 29 сер 2024
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This Pilates Core Strength Workout is Day 14 of the 30-Day Pilates Journey, “Finding your Center.” Throughout this routine, we’ll keep a neutral spine throughout all the exercises, which means you won’t flex or bend the spine in any way. This will challenge us to engage and connect to our center without rounding the spine or coming into an ab curl.
You CAN build core strength without ever flexing your spine! Hopefully the exercises in this routine will reinforce this for you. All of the muscles in your powerhouse can engage just as deeply when your spine is in neutral. Also, if you have osteoporosis or osteopenia, you shouldn’t be bending your spine anyway (due to the risk of fractures), so this workout is for you!
Let me know in the comments below what you think of this Pilates Core Workout for Day 14!
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You are a healer❤❤❤
I really, really liked this no flexion routine! Please do more no flexion routines 🙏
I like mixing it up like this class; keeps it interesting and engaging.
I can honestly say that I have never enjoyed doing pilates until I found Cailin. Directions are easy to follow and sessions are moving at perfect speed. Thank you so much Cailin !!
Thank you again
Awesome thanks
You're very welcome 😊
Loved this! It's great to change things up one and a while!
One note, I remember learning that spinal extension (only bodyweight, never loaded) can actually be beneficial for osteoporosis because it helps to open up the anterior spine, which is easily prone to wedge fractures when in spinal flexion. In that, strengthening the erector spine would help to reverse the kyphosis in the thoracic spine. During a project when attending university, I shadowed an instructor teach a Pilates Buff Bones class and noticed that they did a bit of spinal extension in class, and even an "open book" T-spine rotation...which I thought was counter indicated?? However, I emailed Rebekah Rotstein (Founder of Buff Bones), and she told me that "this small amount of thoracic rotation was deemed acceptable for the program as it is the only way to get the vertebrae under some compression, which stimulates bone growth and maintenance. The amount of compression experienced with slow and controlled rotational movements is much less than with flexion or lateral bending of the spine." Rotstein further explained that the main contraindication is to twist and flex along with it. She also mentioned how “supine is the position of least spinal compression and therefore could be considered the safest, at the very least for teaching the movement.” She added that rotational movements are done in other orientations in the program that reach beyond the foundational work, but they are always cued with caution and encourage extension with it to avoid the tendency to flex and compress the vertebrae. The Buff Bones program manual also stated that " back extension exercises will shorten the elongated back extensor muscles and decrease the likelihood of exacerbating forward head syndrome and kyphotic posture, while subsequently reducing the amount of pressure loaded on the anterior thoracic spine."
Sorry for the "brain-dump" lol, but I thought that you might find this very interesting! AWESOME class, as always :)
Wow, Kira! Thank you so much for the info! I have always been interested in the Buff Bones program, and this info about extension and rotation is extremely helpful. It's amazing how many people have osteopenia or osteoporosis, and I always want to ensure the movements I'm giving them are safe. I'm always open to a "brain dump" 😝 Thanks again, Kira!
I'm so happy to find you Cailin. Thank you.
Thanks ❤️👍
You're welcome 😊
Loved
Loved this one! Staying on the forearm really challenges the engagement from the side. Sometimes it's hard to resist the urge to lift the leg as high as possible!
I have 3 questions about correct technique. 1: When in table-top, our abs should be constantly engaged, right? I find that unless I tilt my pelvis towards me (the action of engaging my ab muscles so the lower back fully touches the floor and my belly button and pelvis points pull towards one another), my lower back engages a lot - and I fear injury in that.
2: When you say "neutral spine", does that mean abs engaged, or just laying relaxed?
3: When doing the legs while on the side, should my feet be pointing forward or in a "turn out" position? I often find that it is easier to get my leg higher while turned out and struggle to hold it in a forward-pointing position (used to do ballet, so might be force of habit).
Thank you for these amazing videos and the support ❤❤
Thanks for posting Cailin!
My pleasure! Thanks Gerry!
Loved this!
I see what you mean with the neutral spine! Your tips during the moves are always so timely!
Nice speed on your hot potato, I need to practice that one, I could do it but not as fast haha!
So glad the tips are helpful for you! As for the hot potato, keep going slower as you work on your core and pelvic stability... then over time and with practice, you'll be able to speed it up!
@@MVMTwithCailin ok, thank you!
Thank you❤👌
You're so welcome, Kaiti 😊
Awesome vidddd!♡
Thanks Brenda!
Me encanto!!
Thank you!
sweat sweat sweat
lol! yes!! Pilates is deceiving in that way sometimes ;)
I make day more!