A Healthy Spine

 

There are two popular quotes from Joseph Pilates that many are familiar with and if you have never seen them or heard anyone say them here they are:

” You are only as young as your spinal column.”

” If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.’

When you really think about it, it makes complete sense. Our bodies/spines are designed to move with freedom not with restrictions.  The exercises in Pilates works all the movements of  the spine to keep it healthy, flexible and strong.

The spine is worked in extension ( backward bending), flexion (forward bend), lateral flexion (side bending), rotation (twisting). By working the spine in all different directions we create a proper balance and maintain proper alignment and posture.

Before I show you some of the exercises that goes along with each spinal movement, I would like to explain axial extension or lengthening.  All the movements in Pilates focus on lengthening  the spine or creating space, we do not collapse or sink into the movements. We always want to think of lengthening.

Below are a few of the exercises that goes along with the above mentioned movements.

Flexion

Chest Lift, Hundred and The Roll Up.

Pilates Hundred

Pilates Hundred

 

 

 

 

 

 

 

Rotation

Side Bend Twist, Spine Twist, Criss Cross

Spine Twist

Spine Twist

 

 

 

 

*important to note the rotation comes from the spine not the shoulders or neck*

 

 

Lateral Flexion

Mermaid, Side Bend.

Side Bend

Side Bend

 

 

 

 

 

 

 

Extension

Swan, Swimming, Leg Pull Up, Shoulder Bridge.

Leg Pull Up

Leg Pull Up

 

 

 

 

 

 

 

Hope you enjoyed this weeks post. Feel free to share.

 

It’s Ok To Not Be Perfect!

Swan on Ladder Barrel

Swan on Ladder Barrel

“Remember, too, that ‘Rome was not built in a day,’ and that PATIENCE and PERSISTENCE are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor.” -Joseph Pilates

 In our journey to self love and improving our health with both food and exercise please remember  it’s ok to not be perfect!!

In our journey of improving our health through diet and exercise and self love we unknowingly set ourselves up for failure by striving to be perfect in how we eat and or exercise. That is exhausting!! By that I mean do you feel guilty for eating a piece of chocolate? Do you beat yourself up for skipping a workout? How do you speak to yourself for a less than perfect day/meal?  Why should we put our mind and body through that stress or turmoil?

Remember your body hears everything your mind says. Think positive thoughts.

Believe me I understand all these feelings but as Mr Pilates has reminded us in  the above quote “Rome was not built in a day”. We need to be patient with ourselves and most of all not to give up!

Be happy with yourself for all the positive changes you make on daily basis, yes why not  congratulate yourself, give yourself a “pat on the back”. Changing/working on our health is a continuous process, we are all trying to do our best.

Keep making healthy choices, move your body daily, it can be running, dancing, Pilates, walking whatever you enjoy, whether it is 10 minutes, 30 minutes an hour.

Personally, the more I focus on nourishing my body with good clean food,  honoring  and listening to my body when it needs rest, being kind and gentle with myself the easier this journey becomes.

Let’s stay positive in our thoughts and thank our bodies for all it has accomplished.  And BE HAPPY!!

Feel free to leave a comment to keep this discussion going.