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Pilates Daily Teaser - Blog 

   Anatomy Matters; Prone Hip Extension

January 05, 2018 - Amanda Jessee Iiams, MA, NKT3, CSCS, PMA-CPT, ACE

Anatomy Matters: Prone Hip Extension

When teaching an exercise like Prone Hip Extension, I always teach Gluteal sequencing first to help clients fire their glutes before the hamstrings. I cue my clients to straighten the knees (super straight). For example, while lying prone, press the tops of the feet into the mat while lifting the kneecaps only up, then try to squeeze the glutes without lifting the thigh. Straightening the knee in this way will help to limit the role of the hamstring (which is primarily a knee flexor and secondarily a hip extender) in an exercise which involves hip extension.  If the knee is even a little bent the motor control center in the brain will automatically prioritize the hamstring as the initial mover over the glute max which will weaken the glute causing Gluteal Amnesia.  

In this video, I am focusing on teaching the knee extension component which is helpful to teach prior to Glute Sequencing.  Using the leg springs on the Trapeze Table, a client can get in touch with how it feels to fire the whole front line of the leg to straighten the knee and strengthen the quad.  Then by removing the springs, the instructor would cue verbally (or even with the hands on the anterior shin or ankle) the client to fully straighten the knee as they did with the springs before extending the hip to elevate the thigh in extension. Give it a try. 

Anatomy Matters; Stretching the Glute Max

December 21, 2017 - Amanda Jessee Iiams, MA, NKT3, CSCS, PMA-CPT, ACE

Anatomy Matters: Stretching the Glute Max When attempting to stretch the glute max or the deep six rotators of the hip, many instructors choose the stretch I have posted. Unfortunately, I hear instructors cue this stretch in a way that makes it ineffective for the muscles I've listed. Instructors…


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Anatomy Matters; Hip Flexion vs. Spine Flexion

December 08, 2017 - Amanda Jessee Iiams, MA, NKT3, CSCS, PMA-CPT, ACE

Anatomy Matters; Hip flexion vs spine flexion Can you identify from the exercises above which one is not using or shouldn't use the hip flexors?  If you thought that the hip flexors aren't or shouldn't be active in any of the exercises pictured, we need to talk.  I recently saw a short…


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Hip Turnout and the Deep Six in Pilates

November 17, 2017 - Amanda Iiams, MA, NKT 3, PMA-CPT, CSCS, ACE

The Deep Six, Turnout and Pilates The deep six! Powerful muscle group which is aligned in the transverse plane. An easy way to remember them is PGOGOQ; Piriformis, Gemellus Superior, Obturator Internus, Gemellus Inferior, Obturator Externus and Quadratus Femoris The textbook definition for this…


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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…


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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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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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