Pilates on George

Central Sydney Pilates Studio

The Thursday Tip

Exercise Refresher- Chest Lift

The Thursday Tip, Uncategorized

The chest lift is a foundational pre-Pilates exercise that is the basis for many Pilates abdominal exercises. It is often suggested as a homework exercise to help develop the correct form before more challenging exercises are given.

The chest lift is great as you have the support of your hands behind your head while encouraging segmental movement of the the spine. While chest lifts are often thought of as an abdominal exercise, it is preferable to focus on them as an opportunity to mobilise the spine. Bridging for the upper segments of the spine! The abdominal activation is an added bonus.

In the video below, Valerie and Jo work through the standard version as well as a progression with the arms. This progression is great as it allows you to work on your endurance against the load of your arms and gravity. There are also some tips on what to watch out for to improve your form.

A little considered benefit of the chest lift (when done well) is the descent. This part of the movement teaches you how to move from a rounded position to a lengthened spine. Since so many of us find ourselves slouching at a desk, this is probably the best bit of the exercise. Doing the chest lift before arching the back is a

We recommend 6-10 repetitions of the chest lift. If you find after this you are still having trouble with discomfort in the back of your neck please speak to your instructor. There are some simple tips we can go through to help reduce this and make your experience less painful and more effective.

Hip Flexor Stretch

The Thursday Tip

Sitting for prolonged periods can make many people feel uncomfortable in the front of the hips (and often into the lower back). The muscles in this part of the body are grouped together to be known as the ‘hip flexor group’. The job of the hip flexors is to bring the thigh closer to the trunk- this might be an extreme range like a squat (or a high kick) to a less extreme position such as sitting in a chair.

All muscles in the body are designed to move between a contracted phase and a lengthened phase (even the heart). We are dynamic moving beings. When our muscles remain in one phase, some people can feel discomfort in the relevant area.

In the video below, Jo gives some tips to help alleviate the discomfort that prolonged sitting can often cause. It involves getting the pelvis moving to start as some of the hip flexor muscles attach to the pelvis. The movement of the pelvis provides an opportunity to create movement in the hip joint and also feels relieving to the lower back.

Stretch your hips at your desk

Once standing, it is important to feel fully supported by the standing leg. If the body feels strong, it is less inclined to hold on to the tension where we are trying to create stretch. You might notice your deep abdominal muscles also kick in when your standing leg is strong.

Avoid simply pulling at the knee joint. It is preferable to create a connection in the quads by pressing the foot/ankle into your hand and bend the elbow to create a deeper stretch. Jo mentions this in the video above.

We suggest holding the stretch for 10-30 seconds. Try to keep your breath flowing naturally as this will also encourage your muscles to release.

Beyond stretching, aim to to take regular breaks from your desk. When you go for a walk, aim to take a long stride and push off from the ball of your foot. This will encourage a lengthening through your hip flexors in a dynamic way. Our bodies are very intelligent and given the right opportunities will be able to self relieve tightness.

Exercise Refresher- Book Openings

The Thursday Tip

This week we’re covering a favourite exercise often given for homework. Book Openings! This exercise earns its favourite status for a few reasons:

✔️ mobilises your thoracic spine (mid back)- great if you have been sitting at a desk
✔️ challenges your pelvic stability
✔️ encourages deeper breathing by opening the chest
✔️ complements hip release exercises
✔️ lovely to support digestive issues you might be working through

Jo and Joyce help you make the most of book openings at home

Start by lying on your side with your feet in line with the back of your pelvis. If you feel like you’re going to tip over, simply bring your knees further forward. We suggest a pillow under your head if do not feel comfortable with your arm folded under your head.

Send your inhalation into the back of your body while in the start position. Think of each exhalation as an opportunity to soften your body into the floor rather than to “work your abs”.

This exercise is fabulous to lengthen your abdominals (especially your obliques). While you have never thought of stretching your abdominals in the past, it is extremely important if you struggle with an excessively forward posture. The general name for our abs is the “spine flexor” group. If you are struggling to sit tall or move into extension in class, you may be restricted by the front of your body. Sitting for long periods of time can encourage us to shorten the front of our body (think of slouching).

The other benefit to the book openings movement is a sense of space through your pec muscles. Crudely, these muscles connect your chest and shoulder to each other. If you feel like your shoulders round forward a lot, this is a nice addition to your other stretches and strength exercises.

We suggest 5-6 repetitions on each side. You can even do this on your mattress while procrastinating getting up in the morning (unless your mattress is extremely soft).

Exercise refresher- Bridging

The Thursday Tip

Bridging is an exercise that many of our instructors suggest as homework as it ticks so many boxes. It is a great way to mindfully move your body and see where it’s at on that day. Bridging is great for:

  • creating a connection to the ground
  • leg alignment
  • hip strength
  • spine articulation
  • breathing
  • chest expansion
  • taking time out to listen to your body!

In the video, Jo takes Celine through a repetition of bridging and offers suggestions for points of focus. We suggest that you do 6- 10 repetitions as part of your home practice.

  • Inhale to prepare
  • Exhale to tilt the pelvis using as little muscular effort as possible. See if you can allow your pelvis to simply roll
  • Create downwards force through your feet and peel your spine off the ground until you create a long diagonal from your shoulders to your feet.
  • Inhale to create openness through your chest and length through your waist
  • Exhale to return your spine to the ground- one row of ribs at a time and allow your pelvis to rest at the end.
Jo and Celine take you through the important points to remember in bridging

Other things to consider:

  • Keep your first few repetitions lower if you feel like your hips are very tight
  • Spend a little longer rolling down if your back feels restricted. You can pause, inhale and roll down in segments to access more movement
  • At the top of the movement you can add arm arcs, rotation through the pelvis or leg lifts for endurance
  • Rolling down with the arms resting on the ground behind you can add a deeper stretch through the lats

Foot Release

The Thursday Tip

Releasing tension through the underside of the foot can have benefits for the whole body. Some of the benefits are:

  • Improved circulation
  • Improved sensory awareness through the feet
  • Improve responsiveness in the feet (also connected to improved balance

In this video, Jo uses a spikey ball (available at the studio), a tennis ball and a mini hi-bounce ball (these are available from sporting goods stores) to release the feet. It’s amazing how quickly the foot will loosen up with targeted release work. If you follow up with heel raises (watch out for these in an upcoming video), you’ll notice that your strength and endurance is much improved.

If you are bothered by tightness in your calves, incorporating foot releases will also help.

Treat yourself to a few moments of self care using these foot release techniques with Jo

Glute Stretch

The Thursday Tip

Here’s a version of the glute stretches we teach here at the studio that is appropriate for the work place. No need to get down on the ground or draw attention to yourself- you can do this one at your desk!

  • Start with your hips at 90 degrees (if you’re chair is lower, the stretch will be more intense) and feet on the floor.
  • Lengthen the spine and open the chest.
  • Take one foot off the ground and rest it over the other leg
  • Have the knobbly part of the ankle on the outside of the thigh, close to the knee
  • Keep your upright alignment while you hold the position for 20-30 seconds.
  • Add a twist as Jo demonstrates in the video
  • Keep breathing normally!
Join Jo in this quick glute stretch you can do at your desk.