Bending Where it Matters

Pilates Roll Over Trainingsoptimierung Steifheit in Nacken und Rücken Brustkorb Prävention Achtsamkeit Mindfulness kinästhetische Wahrnehmung

[cs_content][cs_element_section _id=“1″ ][cs_element_row _id=“2″ ][cs_element_column _id=“3″ ][cs_text class=“cs-ta-justify“]Imagine what a tree would feel like if its branches were unable to sway and dance with the wind. What effect would this have on the roots of that tree?

If you can imagine this, then you can also imagine what it is like for your neck and back muscles when you, in supine position, swing your legs over your head and your spine is unable to bend.

Well, I guess you do not even have to imagine this because as a practitioner of the Pilates method you have definitely experienced this rigidity in your spine while, let’s say, doing the Roll Over exercise.
But what actually makes bending difficult?[/cs_text][x_custom_headline level=“h2″ looks_like=“h3″ accent=“false“ style=“text-transform:none!important;padding-bottom:10px;“]Disturbances When Bending[/x_custom_headline][x_image type=“none“ src=““ alt=“pilates exercise roll over kinesthetic awareness“ link=“false“ href=“#“ title=““ target=““ info=“none“ info_place=“top“ info_trigger=“hover“ info_content=““][cs_text class=“cs-ta-justify“]3 factors that make it difficult to do bending exercises like the Roll Over and Jackknife joyfully

1. Stiffness in our shoulder and neck joints
2. Holding our breath as we bring our legs over our head and
3. Pushing our lower abdomen outwards instead of inwards, as we move our legs over our head.

These 3 factors influence the mobility of our dorsal and cervical spine. They hinder the release of the muscles in the region of our back and neck, and so the effective and functional flexion of our spine.
How to successfully negotiate with these disturbing factors?

[/cs_text][x_custom_headline level=“h2″ looks_like=“h3″ accent=“false“ style=“text-transform:none!important;padding-bottom:10px;“]Bend To Make a Difference
[/x_custom_headline][cs_text class=“cs-ta-justify“]I am going to show you 4 simple and effective learning tools that will help you to reduce tenseness in your back and neck to allow a more complete and full range of flexion in Pilates exercises such as the Roll Over and Jackknife.
Let’s get on with it. 

Watch the learning tools for the Roll Over in the video below. And a tip for the lazy readers amongst us, you can today actually watch the whole blog in the video below;) Just click, lean back and enjoy!

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[/x_video_embed][x_custom_headline level=“h2″ looks_like=“h3″ accent=“false“ style=“text-transform:none!important;padding-bottom:10px;“]Getting Into our 4 Learning Tools
[/x_custom_headline][cs_text class=“cs-ta-justify“]From an extended leg supine position, first bend your knees and then extend your legs upwards to a 90 degree angle. Lift your legs and hips off the floor until your weight rests on your shoulders with your legs in the air, parallel to the floor. Feel as comfortable as you can. Stay in this position.

3 important things you need to be aware of and work on
1. Be in a calm state of mind
2. Free your lower abdomen of any unnecessary tenseness and
3. Even out your breathing rhythm.

Make sure that you completely even out your breathing until you feel physically and mentally at ease.
Start experimenting to move your legs a little bit toward your head as you breathe out, and away from your head as you breathe in.
Then place your hands on your knees and gently press your knees against your hands for 20 seconds.
And last but not least, place your hands behind your head and lift it off the ground for 1 minute.

Now try to place your feet on the mat – this should be noticeably easier than usually. And I am confident that you will also do the Roll Over with more joy. Try it, like our ladies in the video below.[/cs_text][x_video_embed no_container=“false“ type=“16:9″][/x_video_embed][x_custom_headline level=“h2″ looks_like=“h3″ accent=“false“ style=“text-transform:none!important;padding-bottom:10px;“]Expanded Awareness In Just a Few Minutes
[/x_custom_headline][cs_text class=“cs-ta-justify“]By only implying 3 of the learning strategies presented in this blog

• lifting your head off the floor, which will make it easier to roll over
• pressing your hands against your knees, which will release the muscles of your back and
• evening out your breath, which will stop your chest from contracting 

you will get the knowledge and understanding to physically express yourself and to enjoy the releasing benefits of exercises, such as the Roll Over and Jackknife.
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[/cs_text][/cs_element_column][/cs_element_row][cs_element_row _id=“23″ ][cs_element_column _id=“24″ ][x_image type=“none“ src=““ alt=“pilates exercise roll over kinesthetic awareness“ link=“false“ href=“#“ title=““ target=““ info=“none“ info_place=“top“ info_trigger=“hover“ info_content=““][/cs_element_column][cs_element_column _id=“26″ ][x_image type=“none“ src=““ alt=“pilates exercise roll over kinesthetic awareness“ link=“false“ href=“#“ title=““ target=““ info=“none“ info_place=“top“ info_trigger=“hover“ info_content=““][/cs_element_column][/cs_element_row][cs_element_row _id=“32″ ][cs_element_column _id=“33″ ][cs_text class=“cs-ta-justify“]

Try it & fly with it!

[/cs_text][cs_text class=“cs-ta-justify“]Help us get better and let us know what you experience.
Did you move with more ease after implying the learning tool? Which difficulties did you experience? Let us know what you discover. We love to hear from you. And if you like this post, find it useful, and would like to share it with someone, we will be forever grateful![/cs_text][/cs_element_column][/cs_element_row][/cs_element_section][/cs_content]

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