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Pilates Daily Teaser - Blog 

   Proper Form for Pilates Bridge


April 27, 2017 - Amanda Jessee Iiams

How high is too high in a Pilates bridge? Whether your bridge is articulating (rolling up with lumbar spinal flexion) or a neutral bridge (stabilizing the lumbar spine in neutral), going too high and into lumbar spinal extension can compress the lumbar spine and sacroiliac joint. In the video, I demonstrate 2 versions of an articulating bridge. In the first, I begin with a pelvic tilt and then continue to articulate my spine off the mat while also recruiting the glutes to lift the hips. My goal is to only go as high as I can continue to hold the lumbar flexion that was established in the initial phase of the bridge, the pelvic tilt. In the second, I articulate through a pelvic tilt, and then recruit the glutes to lift the hips off the mat. However, I then go too high, lose the lumbar flexion from the abdominals and allow the erectors on the posterior side to act as stabilizers while the glutes lift the hips. It doesn't look very comfortable and puts stress on the SI joint and lumbar spine. This position does very little to strengthen the abs and glutes as major players in the core. Watch for this error with your client who tend toward hyper-lordis, or hyper mobility. The same error can occur when doing a neutral bridge. While difficult to spot at first; look for the alignment of the pubic bone to the asis at the top of the bridge. The pubic bone should always be higher than the asis, not lower and not level. Because you have lifted your hips off the mat they are higher than the shoulders in a bridge. So, regardless of the type of bridge mentioned above, the pubic bone would be higher due to the diagonal angle of the spine from hips to mid thoracic spine.

Teaching Proper Hip Hinge Mechanics

February 23, 2017 - Amanda Jessee Iiams

In this video, I'm demonstrating a more advanced progression of a hip hinge fundamental. Hip hinges help to disassociate the lumbar spine from the hip joint. Hip hinging is important especially for clients with tight hamstrings and the inability to stabilize the lumbar spine and pelvis when the…

 

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Toe and Foot Exercises for Preventing Bunions

February 23, 2017 - Amanda Jessee Iiams

The Abductor Hallucis, as the name suggests, is responsible for abducting the great toe. Great toe abduction is when the toe moves away from the 2nd toe. This is an important muscle to strengthen in people who might be prone to bunions. In the video, you can see that my right great toe abducts…

 

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Safe Spinal Flexion in the Pilates Roll-up

February 22, 2017 - Amanda Jessee Iiams

I never teach a full forward fold during a roll-up in mat classes. I understand this is a controversial topic, but I’d like to tell you why and offer an alternative to the classic roll-up with this potentially harmful position. Did you know that 60% of the population has a bulging lumbar…

 

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Teaching Your Teen To Like Carrots In A World Full Of Potato Chips

March 25, 2016 - Randi Upshaw

Ever feel like everything you say to your teen goes in one ear and out the other?  Although you may not realize it, some things do stick.  So, what’s important enough for you to make sure it sticks besides good values and morals?  How about, how to live a healthy life?  As…

 

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Turns out I have a blog!!

March 08, 2016 - Carrie Cohn

Hi! Welcome to the Daily Teaser! We set this site up years ago as a way to share thoughts and news about the Pilates and wellness lifestyle. Shamefully, I got busy and haven’t written anything for years. But so much is happening everyday in the Pilates/fitness/wellness business and I find…

 

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