Pilates Climbing the tree exercise revisited

pilates climbing the tree übung hintere beinmuskulatur und hüft entspannung

[cs_content][cs_element_section _id=”1″ ][cs_element_row _id=”2″ ][cs_element_column _id=”3″ ][cs_text class=”cs-ta-justify”]Climbing the tree – I can well-imagine doing it, because when I was a child I used to climb coconut trees in the Caribbean in St. Lucia. Climbing my own leg, however, as in the Pilates Climbing the Tree exercise is a bit different and may seem an odd thing to do for a grown-up. Nevertheless, sometimes I have seen toddlers climbing their leg on the way to their ‘magical’ toes, and I think, from the look in their eyes, they enjoy it very much. So, there must be something magical in doing it. So, let us see what it does?[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The function of the Pilates Climbing the Tree Exercise[/x_custom_headline][cs_text class=”cs-ta-justify”]

The Pilates Climbing the Tree engages your deep muscle corset system to facilitate a release in your hamstrings and lower back in a contract-and-release-technique fashion. On the up-climb you press your climbing leg against your hands (isometric contraction), and on the down-climb you pull your leg towards your chest (isotonic release).
This exercise also provides us with a comprehensive understanding of the dynamic, which is required to do the Pilates Single Straight Leg Stretch mat exercise.

[/cs_text][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/07/part-1-pop_web.jpg” alt=”pilates climbing the tree exercise” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Starting position[/x_custom_headline][cs_text class=”cs-ta-justify”]Lie on your back with extended legs and arms alongside your body.[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The procedure[/x_custom_headline][cs_text class=”cs-ta-justify”]Breathe in to prepare. As you breathe out activate your ABC principle
A – navel to spine
B – chin to chest
C – shoulder girdle
in order to lift your right knee and torso, and to place your hands on your knee. Breathe in and lower your torso back on the mat as you flex and point your feet. Breathe out and bend your left leg (feet stay on the floor). Breathe in and extend your right leg into the air, lower your torso and simultaneously extend your left leg onto the mat. Flex and point your feet. Breathe out, activate the ABC principle to lift your torso vertebrae by vertebrae in order to climb your right leg with your hands step by step, keeping your elbows externally rotated. Breathe in to rest, and breathe out to climb back down vertebrae by vertebrae pulling the leg towards you, and bring it back onto the floor in starting position. Repeat this with the other leg.[/cs_text][cs_text]
[/cs_text][/cs_element_column][/cs_element_row][cs_element_row _id=”18″ ][cs_element_column _id=”19″ ][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/07/part-2-pop_web.jpg” alt=”pilates climbing the tree exercise” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_element_column][cs_element_column _id=”21″ ][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/07/part-3-pop_web.jpg” alt=”pilates climbing the tree exercise” 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=”27″ ][cs_element_column _id=”28″ ][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/07/part-5-pop_web.jpg” alt=”pilates climbing the tree exercise” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_element_column][cs_element_column _id=”30″ ][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/07/part-6-pop_web.jpg” alt=”pilates climbing the tree exercise” 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=”36″ ][cs_element_column _id=”37″ ][cs_text]Wow, this instruction looks like rocket science, doesn’t it? Luckily, we have a visual aid for you right below. A video with soft background music to study and enjoy. Stay with it because beyond the clouds there is always sunshine! I am sure this will make your patience worth your while.
A tip: You may also want to use it to practice the coaching keys.[/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;”]The coaching keys[/x_custom_headline][cs_text class=”cs-ta-left”]Place the following thoughts in your mind while doing this exercise
• I lift my torso upwards as I move upwards vertebrae by vertebrae
• I do not sink into my chest as I move upwards vertebrae by vertebrae
• I ground my body by pressing my supporting leg onto the mat and by pressing my working leg against my hands.
[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Where to feel the exercise?[/x_custom_headline][cs_text class=”cs-ta-justify”]Work towards experiencing a lightness in your torso as you climb, and a ‘sweet’ release at the back of your working leg and the front of your hips.[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The Challenge
[/x_custom_headline][cs_text _order=”0″ class=”cs-ta-left”]It is important to understand that we have to ground and lengthen our spine before we implement the ABC principle to lift our torso upwards. The lifting can then come from the ABC and does not come from faulty actions such as tilting our pelvis upwards (in a posterior tilt position), digging our back into the mat or pressing our neck forward. Because, if we allow ourselves to unconsciously do any of these erroneous actions, our neck, lower back and diaphragm will suffer, and it will be impossible to breathe correctly.

Speaking of breathing, the in-breath should facilitate lightness and buoyancy in all extensions, and the out-breath grounding and stability in all flexions.

And finally, the climbing of the leg should come from the B and C of the ABC principle, and by pressing the climbing leg away from your torso.[/cs_text][cs_text class=”cs-ta-center”]

Try it & fly with it!

[/cs_text][/cs_element_column][/cs_element_row][/cs_element_section][/cs_content]

You might also enjoy

happy pilates training reformer women trio
Make a Happy Face for the Human Race

Wir fokussieren uns darauf unseren Körper vor Covid-19 zu schützen. Aber es scheint als würden wir dabei vergessen auch unser Herz vor den Folgen von Covid-19 zu schützen. Wusstest du, dass Poesie DER Zaubertrank für unser Herz ist? …

Pilates Trainingsoptimierung Persönlichkeitsmaske Wohlbefinden erhöhen Therapie Bewusstheit
Die unterschiedlichen Bedeutungen von Masken

Während der Corona Pandemie, ist uns allen aufgefallen, wie ungemütlich das sich ständig wiederholende Tragen der Corona Maske ist. Interessanterweise jedoch ist uns aber noch gar nicht aufgefallen, wie einschränkend die Maske der Persönlichkeit ist, die wir ständig tragen…