Pilates for Cyclists Part 2

cyclists

 

Let’s dive right into a few Pilates equipment  exercises to implement in the cyclists cross training program.

Pilates Footwork: This is is great for proper knee and leg alignment, stretches calves and strengthens and mobilizes ankles.

Footwork

Stomach Massage Flat:

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Feet in Straps Circles:

Side Lying Push Away: Strengthens the outer thighs
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Chest Expansion: Opens the Chest

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Supine Arms: Builds Strength in the Upper Body

Long Box Pulling Straps: Strengthens back.

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Articulated Bridge and  Push Away: Strengthens the Hamstrings and Low Back.

Superman: Back Strengthener

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Standing Splits: Strengthens Inner and Outer Thighs

Pike and Reverse Pike: Strengthens Upper Body and Abdominals.

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Reverse Pike/Tendo Stretch

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There are many more exercises in the Pilates  repertoire as mentioned above these are just a few.

As always don’t forget to stretch.

 

Relieve, Release, Relax Your Muscles

Hope everyones day  is going well.     I will be sharing with you some new Massage Balls that I have been using for a few weeks now.  I would like to introduce to you, sFera Massage Balls.

Sfera Balls

There is a lot of information out  on the benefits of not only getting a massage but also  a lot on myofascial release using props such  as a the foam roller the stick and of course balls, go ahead google it.

This set of massage balls comes neatly packed in there own tote bag, which is convenient to travel with. There are 4 balls in the set, 1. large ball 4″ 2. 1 small ball 2.5″ and 3. 2 small spiky balls 2″.

Tote Bag

 

The balls are made from  eco friendly materials that grip and grab the skin ( conforming to which ever part you are rolling out).

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Sfera Balls and Tote Bag

I really like the the large ball for rolling out my quadriceps, my glutes and my hamstrings. I found this ball perfect for really massaging/releasing my hamstrings and much better in my opinion than the foam roller for releasing my “knots” and the ball did not slide out from under my leg.

The small ball is perfect for smaller areas like my calves and the soles of my feet. Great for boosting circulation and stimulating all the nerves in the feet and at the end of a long who does not like a good foot massage?  The spiky balls are designed to be used on your hands as well as feet and if you are brave they can be used on your scalp. Just be aware that spikes are a little hard so you will definitely be getting a deeper massage.

I really like this product and I use it daily.  I highly recommend them, you won’t be disappointed.

Have you ever used massage balls? Which one is your favorite? If you give these a try let me know.

I will be reviewing more products I like in the next few weeks.

 

Disclaimer: I was not compensated for this review. 

 

Let’s Talk Feet

 

Our feet are our foundation and the Pilates Method can help us keep our feet strong and flexible.  We tend to “forget” about our feet until they start to ache.

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Happy Feet

 

Just like the rest of our body we need to “exercise” our feet regularly.  We have 26 bones, 33 joints and more than 100 ligaments, tendons and muscles in our feet so lets give our feet a workout. Go barefoot sometimes and feel the earth beneath your feet, wiggle and spread your toes to get the blood flowing trust me it’s a glorious feeling.

Did you know a lot of foot injuries are a result of a weak core?  Having a weak core can cause you to compensate by changing your gait.  As I have mentioned in a previous post the footwork series on the reformer as well as on the other pieces of Pilates  equipment used in class, helps to mobilize and strengthen our feet and always in Pilates we are working our core.

If you are not able to take a  Pilates class here are a few exercises for your feet that can be done anywhere and anytime.

1. While standing, lift your toes and spread them apart.

2. Curl and uncurl your toes.

3. Use your toes to pick up marbles.

4. Lift and lower your big toe only.

5. Lift and lower your baby toe only.

6. Glide your big toe away from the other toes and back again.

7. Repeat the above move but with the little toe only.

8. Stretch your toes with pedicure pads, this also helps to realign the bones of the feet.

Lets keep our feet healthy and happy.