Dear Friends and Followers,
What an exciting first month! Not only did we launch our website and blog, but we started an Instagram, Twitter, and Facebook page to increase the accessibility of our posts, began our second clinical rotation of PT school, and purchased our business cards for networking purposes at upcoming conferences this year. On February 17th we are headed to Anaheim, California for a four day physical therapy conference. The Combined Sections Meeting conference brings together over 10,000 physical therapy professionals and students from around the country each year to network and share the latest and greatest advancements in the profession. We are looking forward to sharing our experience and everything we learn with you in next month’s post!
With love, scrubs, and sidekicks
ASK PILATES PT
Don’t forget to send us your questions about pilates, physical therapy, injuries, and more at askpilatespt@gmail.com!
EXERCISE OF THE MONTH- The Hundred (in honor of our “100”+ followers)
Difficulty- Level 1, Beginner
Purpose- a breathing exercise meant to circulate the blood and warm up the body in preparation for all the exercises to follow in the classical Pilates mat order.
How to- Begin lying down with knees bent and feet flat on the floor with legs squeezed together in parallel. Curl the chin to chest and come into an upper abdominal curl with the tips of the shoulder blades on the mat, making sure to not shrug the shoulders by the ears. Reaching long through the arms and fingertips, inhale through the nose for 5 counts then exhale through the mouth for 5 counts as if you were fogging a mirror to engage the deepest layer of the abdominals. To advance the hundred try bringing the legs into a tabletop position, legs straight at 90 degrees, or 45 degrees. Choose the position that allows your body to keep the tailbone down and not increase the arch through the low back. Don't just use the rectus abdominis muscle (6 pack abs), keep pulling the navel to spine to engage the Pilates scoop which helps protect the low back.
Precautions- herniated discs and osteoporosis
Indications- spinal stenosis, cervicogenic headaches, non-specific low back pain, and general strengthening of abdominal muscles, hip flexors, and deep neck flexors
Modifications- To support the head and neck add a small ball or towel roll under the head. To take pressure off the low back in the more advanced positions, prop an exercise ball under the ankles. Continue using positions with the knees slightly bent if you have tight hamstrings. You can keep the head relaxed on the mat if you're experiencing neck pain and/or keep the feet flat on the floor with your knees bent if you're experiencing any back pain holding the legs in the air.
Take a Challenge- Keep the knees straight and lower the legs to about 6 inches above the mat while maintaining the abdominal scoop! To challenge yourself beyond the classical mat progression, try squeezing an exercise ball or magic circle between the ankles to increase the load of the lower limbs and work the inner thighs.
*If you are uncertain whether or not this a safe exercise for your body, please consult your physical therapist or primary care physician.*
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