SHOULDER BRIDGE

This exercise develops spinal mobility as well as tones the buttocks, pelvic and core stability and strength. Maintain stillness in your pelvis throughout. Imagine you are under water and use the resistance to make your movements precise. The movements during Shoulder Bridge should be controlled and coordinated with your breathing 1. Lie on your back with your feet flat on the floor, knees pointing to the ceiling & arms relaxed by your side. Your legs are hips-width distance apart, spine is in neutral position. Inhale to prepare 2. Exhale and roll up the spine one vertebra at a time, press your feet into the mat and squeeze the buttocks as you roll up. Your body should bein a straight line from your shoulders to your knees. Imagine your spine is like a bicycles chain, each vertebra is a link on a chain 3. Inhale: Maintain the Bridge position. 4. Exhale: As you roll down the spine to Neutral position as you come back down to the mat.There are lots of add-ons to this exercise, for example:- Extend one leg to knee height or to the ceiling maintaining alignment with hip, knee and ankle. Optionally you can extend your arms above the shoulders fingers pointing to the ceiling and many more…… ​

LEG PULL PRONE

 1. Start on your knees. Place your hands on the floor in front of you, fingers pointing straight ahead. Keep your arms straight but don’t lock the elbows. 2. Recruit your abdominals and lengthen your spine then extend through the top of the head as you lean forward to put your weight on your hands. 3. With your abdominals lifted, extend your legs back so that they are straight and together. Your toes are curled under so that some weight is on the balls of your feet. - Your ears, shoulders, hips, and heels should be in one long line 4. Abdominals are recruited with the body in a straight line, keeping your shoulders and pelvis stable as you lift one straight leg up away from the mat. 5. Lower the leg with control. 6. Repeat the other side​

SPINE STRETCH

This exercise aims actively to mobilise the entire spine, encouraging support from abdominals and awareness of lateral breathing. It is a great stretch for the back and the hamstrings, but more importantly it is a deep abdominal exercise. 1. Sit up tall on your sit bones, with your legs lengthened hip-width distance apart and let your shoulders relax 2. Lift the ribs away from the hips lengthening through the waist and press out through the heels 3. Inhale and extend your arms out shoulder height 4. Exhale as you lengthen your spine to curve forward -Allow a deep release in the hips as you keep your shoulders down and reach your fingers toward your toes -Inhale and reach a little further as you enjoy the fullness of your stretch. Imagine: - As you pull forwards to your feet, there is a belt pulling your waist back. -Keep your neck long and pressing through your feet 5. Exhale, slowly re-stack and roll up through your spine to sitting position using the lower abdominals to bring the pelvis upright and sit tall on your sit bones​

SPINE TWIST

This exercise develops strength in the spine and trims the waist.It improves the ability to engage spinal rotation through recruitment of the abdominals. It requires precision and control of the oblique muscles on both sides of the waist. You must twist from the waist and not from the shoulders. 1. Sit up tall on your sit bones 2. Recruit your abdominals and lengthen your spine so that your upper body is well supported. 3. Extend your legs, flex your feet and reach through your heels. 4. Extend your arms directly out to the sides at shoulder height. Keeping your palms facing down, extend outward through your fingertips. Pull your shoulder blades together and keep your chin level. 5. Inhale, lengthening through the waist and spine 6. Exhale, rotate from the rib cage and the oblique’s. 7. Keep the hips square 8. Inhale to prepare, Exhale to return to centre and repeat on the other side.​

SEAL

 This exercise challenges your ability to main the C-Curved in the spine. Maintain the shape of the spine and the recruitment between your spine and the legs as you roll, focus on the length of the spine whilst still maintaining the C-Curve, recruit and connect your abdominals to support the spine. This exercise massages the spine while maintaining a strong core. 1. Sit up tall on your sit bones. Lift your feet, bending your knees and turning your legs out from the hips so you can press the soles of your feet together. Place your arms inside your legs to wrap your hands under your ankles and grasp the outside. The knees are just outside the shoulder. 2. Recruit your abdominals and make a C-curve. Your gaze is to the navel. 3. Inhale: Initiating the movement with your lower abdominals, smoothly roll back onto your shoulders (not your neck). Clap your feet together 3 times at the top whilst in a balance. 4. Exhale: Use your deep core muscles to help you roll back up to starting position, slightly balancing your feet of the mat and Clap your feet together 3 times​

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TJ PILATES EXERCISES

Here you will find a range of exercises that you can try at home to improve your fitness and muscle strength. You should always seek medial advice before trying and exercise and follow a warm up procedure.