Relieve your Spine – Thread the Needle

Pilates Thread the Needle Übung Körpertraining Körperarbeit

[cs_content][cs_element_section _id=”1″ ][cs_element_row _id=”2″ ][cs_element_column _id=”3″ ][cs_text class=”cs-ta-justify”]Let us take a break from being so upright and uptight. Let’s allow our spine to breathe! As human beings, we do not find ourselves on all fours very often – even though, it is so healthy! Paradoxically enough, the position on all fours gives us hope in re-educating our spine.

Watch the master and see in the video below how to recalibrate your back and make it more endurable to stressful activities.[/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 function of the Thread the Needle exercise
[/x_custom_headline][cs_text class=”cs-ta-justify”]With the Thread the Needle exercise we want to investigate the stabilization of our vertebral column in quadruped position while our torso is rotating. Why this is important for the well-being of our spine?

Because it
(1) reduces intervertebral disc pressure
(2) alleviates pain between our shoulder blades
(3) reduces the sagging of our lower back in sitting and
(4) improves kinesthetic awareness in Pilates exercises such as the Saw and Twist.

By the way, according to scientific studies, exercises done in quadruped position are of great value for the rehabilitation, re-conditioning, and re-organization of our spine and back. What makes them so beneficial is the closed-kinetic chain manner of work, which simply means that our hands and knees remain fixed on an immobile surface.

Now, here we go – on our knees and hands.[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Our starting position[/x_custom_headline][cs_text class=”cs-ta-justify”]Stand on your hands and knees, and make your neck and spine long.
[/cs_text][x_image type=”none” src=”” alt=”pilates thread the needle exercise instructions” 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;”]The procedure[/x_custom_headline][cs_text]
[/cs_text][cs_text class=”cs-ta-justify”]Breathe in through your nose for 3 counts and hold your breath for 3 counts. Then breathe out through your mouth for 6 counts as you apply the ABC principle

A – navel to spine
B – head up through the 7th spine
C – shoulder blades down towards the pelvis

and rotate your ribcage and head by threading your right arm under the midline of your torso. Stay there and breathe naturally through your nose for 3 counts. Then when you breathe in, rotate your ribcage, head and right arm away from the midline of your torso towards the ceiling.
Repeat the whole procedure 7 times on each side.

And to support our bodywork mentally, here are our coaching keys.
[/cs_text][/cs_element_column][/cs_element_row][cs_element_row _id=”19″ ][cs_element_column _id=”20″ ][x_image type=”none” src=”” alt=”pilates thread the needle exercise instructions” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_element_column][cs_element_column _id=”22″ ][x_image type=”none” src=”” alt=”pilates thread the needle exercise instructions” 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=”28″ ][cs_element_column _id=”29″ ][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Coaching keys[/x_custom_headline][cs_text class=”cs-ta-left”]This is what I put in my head while doing the Thread the Needle exercise.

• I maintain the elongation during the movement pattern.
• When I thread through, I think “I move my arm and torso as one unit.”
• When I de-thread to lift my torso and arm up, I think “I do not place extra-weight on my supporting arm. I keep my weight off my supporting wrist, shoulder joint (especially my upper trapezius) and knees.”

Now, go ahead and surprise your Pilates teacher! Practice the thread the needle exercise with our coaching keys. And a small mental training tip on the side, practice the coaching keys in the video down below as an excellent preparation for your own training.[/cs_text][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][cs_text class=”cs-ta-justify”]And last but not least …[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Where to feel the Thread the Needle exercise
[/x_custom_headline][cs_text class=”cs-ta-justify”]In the shoulder girdle and lateral sides of our ribcage.

So, do you? ;-)[/cs_text][cs_text class=”cs-ta-center”]

Try it & fly with it!


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