![]() ![]() The Payoff: Stretches the quadriceps, opens the chest, and improves posture. Switch back and forth, repeating the exercise on each leg six times. As you inhale, bend your right knee and bring your foot back toward your glutes. Tighten your abdominal muscles so that your belly is off the ground. Your chest and head will be lifted and you should be looking forward. ![]() Lift your upper trunk, neck, and head while resting on your forearms for support. Lie face down on the floor with your legs and feet together. The Payoff: Stretches the hamstrings and the quadratus lumborum muscle, which is responsible for lifting the hip as you swing forward into your stride. Do this exercise four times on each side. If you can’t, bring the legs closer together and work to widen them over time. Then as you inhale again, return to the center. As you exhale, reach your left hand to the outside of your right foot. As you inhale, twist your torso to the right. Extend your arms out to the sides of your body at shoulder height. Sit up with your back straight back and your legs open wide (about the width of your shoulders). The Payoff: Loosens up and elongates the lower back, hamstrings, and calves. Then on another breath, reverse and roll down with control, returning one vertebra at a time. Take at least one full breath to roll up. Each vertebra of the spine should lift off the ground one at a time. Do this movement slowly and carefully with control. Lift your arms and the head and roll upward, bending forward over your legs. Lie on your back with your arms extended over your head and resting on the floor. The Payoff: Stretches the intercostal muscles (which lie between the ribs), relaxes the shoulders, engages the diaphragm and pelvic floor, and helps balance breathing between the left and right lungs. Repeat four times, concentrating on breathing deep and opening your chest. Exhale and lower your arms back down to your sides. Inhale and sweep your arms out and up so that your biceps are near your ears and your palms are facing each other. Stand up straight with your feet shoulder-width apart, your knees slightly bent, and your arms at your sides. The Payoff: Opens up the chest and deepens your lung capacity to correct shallow breathing. To avoid discomfort in your back, concentrate on pulling your shoulders back to open up your chest. As you exhale, slowly lower yourself back down, chest first, then shoulders, neck, chin, and head. Inhale and slowly lift your head, neck, shoulders, and chest as you press your hands into the ground. Look down so your neck is in line with your spine. Lie face down with your palms flat under your shoulders (as if you were going to do a push-up). The Payoff: Teaches controlled breathing, so that your inhales and exhales are balanced. After you do 10 complete breaths, you will have completed 100 arm pumps. Do a cycle of 10 full breaths-each breath includes five inhales and five exhales. While doing so, pump your arms, moving them in a controlled up and down manner. He was most interested in the movements of the spine, and Pilates movements in general are meant to parallel the natural movements of life: rolling up and out of bed, rolling down to pick up a pen, twisting to reach behind you, lengthening up to reach the item on the top shelf, to name a few. ![]() Take five short breaths in and five short breaths out. Lift your knees and extend your feet so your legs are straight and at a 45-degree angle to the floor. Inhale and lift your head, neck, shoulders, and arms off the ground. Keep your arms at your sides, palms down. Lie on your back, knees bent, feet flat on the floor. Practice each exercise two or three times a week before you run. These six Pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture-all of which help you run longer with less effort. Breath Enhancers These Pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture to help you run with less effort. Moving to the floor: Students cross one foot. Repeat 5-10 on each side, respecting any cramping of the hamstrings.For all you runners out there, tips from Sean McKenna, MISCP Chartered Physiotherapist. Standing Posture work: Students face each other in Pilates Stance, one has hands up and the other palms down.As you lift each leg in turn, try not to let the opposite side of your pelvis drop.To progress the exercise, alternate lifting one leg and then the other.Soften your breastbone down away from the face. Thinking about keeping the front of your ribs soft will help. As you lift the hips, try not to arch your lower back, you want to keep the lower back curve soft.As you lower the hips, think of your spine getting longer as you gently roll it back to the floor.Hold for a moment, and then lower the pelvis, folding in the front of your hip crease.Press through your feet to engage the legs and float your hips up.Place your feet on the edge of the sofa, a chair or step. If your hamstrings cramp during this exercise, you may find it more comfortable to do with your feet on the ground. Focus on a gentle rolling action up and down the spine to act as a lovely back-mobility exercise. ![]()
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