In Pilates class, we do a lot of work in “neutral pelvis”, that is when our hip bones and pubic bone are level. When I ask you to place your legs “hip-width” apart, I mean in line with the hip bones at the front of your pelvis. When seated, I ask you to feel your weight pass through your sitz bones.
This diagram shows you where these bones are. When you can find these bony landmarks on yourself, you will be able to improve your alignment during class and your general posture.
Simplyhealth provide a free Back Care app that includes information and advice supplied by the UK charity BackCare to help you manage and prevent back pain. There are graphics and videos of exercises for you to follow and you can input the area and strength of your pain to find those suitable for you. You can also search for practitioners near you.
During any exercise class you may notice that your muscles start shaking. This means that your muscles are working near the limit of their capability and are getting tired. This is not necessarily a problem. As you become stronger, the shaking should subside or only start as you do more challenging exercises.
In the interim, it might be time to reduce the effort you are making, take a rest or change to another exercise working a different muscle group. In Pilates we keep the number of repetitions that we do low, so your shaking may stop as we move on to the next exercise.
If you find that your muscles are continually shaking it might be because you are dehydrated or you haven’t had enough time to recover from your last workout. Always ensure that you have enough to drink and give your muscles time to recover between workouts.
Weekly FitSteps classes with Rosemary in Mundford will start on Wednesday 29th January 2014 from 7pm to 8pm at Mundford Village Hall. Price £5 per session. New FitSteppers should come early to register. Please bring your completed Physical Activity Readiness Questionnaire and a drink; wear trainers and clothes that you can move in.
At this time of year, we often make resolutions to lose weight and get fit. The weekend newspapers are full of advice on how to go about it. If you’re stuck for ideas, look no further! Attending Pilates or FitSteps classes can help you achieve your fitness goals.
This January, I am starting a new Pilates class on Thursdays at 6pm specifically for those who are newcomers; have limited experience; or who want gentler exercises for the prevention and management of low back pain. Contact me to book.
As well as teaching Pilates, which is excellent for developing core strength and managing back pain, I am to start teaching FitSteps. This is a dance fitness class which is a cardio workout and a good complement to Pilates, which is not aerobic until the most advanced levels. Sign up for more information.
July 2013 was the 10th anniversary since I first qualified as a Pilates matwork teacher with Body Control Pilates in London.
We celebrated with a special Pilates circuit class, sharing out cupcakes and holding a free raffle. Karen from the 8pm class won a home practice set, including “The Pilates Bible”, a cushion, an overball and a band – all in a jute bag.
My thanks to all of you who come to Pilates classes regularly and make it so interesting and enjoyable to teach.
I have recently moved my website to a new service provider. This has allowed me to include a blog, where I will be answering your questions, giving you general Pilates news and discounts on Pilates clothing and related products. I hope that you like the new format and come back to visit often.