SIDEBAR: Anatomical Approach: Sample Exercises
Breathing, Head Alignment, Neutral Pelvis Challenge: Breathing may be difficult, choppy and/or shallow. Client may also have forward-shifted posture (head in front of feet) and anterior pevitic tilt. Exercise: Transversus Abdominis Strengthener. Practice correct engagement while sitting on platform extender on top of reformer Pelvis and spine are neutral. Rhomboids Challenge: Scapulae may not adduct effectively if client has computer job, large breasts and/or weak postural muscles. Exercise: Back Rowing on Reformer. Perform while sitting on reformer box, shoulder rests removed (if possible), palms facing forward, pelvis and spine neutral. Pectorals Challenge: Pectoral muscles may be tight or contracted either from weak postural muscles or from heavy breast tissue pulling the body forward. Exercise: Open Arms. While lying supine on a foam roller, feet on floor, open arms to sides to lengthen front of chest. Ab Prep Challenge: The abdominals are an elusive muscle group for overweight individuals. Client may want to be tighter, stronger or smaller in this area but not understand the origin, insertion, function or direction of the muscle fibers. Exercise: Ab Prep. Lie supine on Pilates Edge™ with foam cushion between knees. Hamstrings and Gluteals Challenge: The overweight body tends to stand in anterior pelvic tilt with hyperextended knees. In this position, hamstrings are eccentrically contracted. Concentric contraction may elicit cramping (“charley horse”) in back of thigh. Client may avoid stairs or not know how to fire gluteal muscles. Exercise: Hip Rolls. Perform lying supine with feet on arc barrel, foam cushion between knees. Hips are extended in bridge position. Adductors Challenge: Adductors tend to be weak from standing in wide parallel stance or from lack of awareness and understanding of how these muscles function in relation to leg strength and alignment. Exercise: Adductor Press. Perform while sitting on platform extender on top of reformer with magic circle between knees.
Psoas Challenge: In anterior pelvic tilt, psoas is short and tight, and it pulls on lumbar spine, potentially creating a lot of low-back discomfort. Exercise: Single Thigh Stretch. Perform while standing with one foot on floor, other foot against shoulder rest and knee resting on reformer.
Transverse Abdominals Challenge: “Spill-out” is occurring. While not a technical term, “spill-out” describes that position where there appears to be no abdominal support whatsoever. Exercise: Cat Stretch. Perform while kneeling on all fours, if able. With pelvis and spine neutral, articulate into flexion. Modification: Perform while standing, holding onto Cadillac with soft knees. Anterior Tibialis and Gastrocnemius Challenge: With hyperextended knees, client may shift weight forward onto balls of feet. Client may “shuffle” and avoid dorsiflexion for muscular reasons and fear of falling. Exercise: Running. Perform while lying supine on reformer (two springs), pelvis and spine neutral.
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