How does Pilates help with Functional Movement…
Functional movement refers to exercises and activities that mimic real-life motions, helping you move more efficiently and safely in daily tasks. These movements engage multiple muscle groups and joints, improving strength, balance, flexibility, and coordination.
Key Functional Movements for Everyday Life:
Squatting – Used for sitting, standing, and picking up objects.
Lunging – Helps with walking, climbing stairs, and getting up from the floor.
Hinging (Hip Hinge or Deadlift) – Essential for bending over to pick things up safely.
Pushing – Mimics actions like opening doors or pushing grocery carts.
Pulling – Needed for activities like pulling open a heavy door or lifting a child.
Rotating – Important for turning to grab something, looking behind you, or twisting while carrying objects.
Walking and Gait Movements – Improves balance and coordination for daily mobility.
By training these movement patterns, you enhance your ability to perform daily activities more efficiently while reducing the risk of injury.
What specific exercises in Pilates aid us with functional movement?
Pilates improves strength, stability, flexibility, and coordination. The following movement patterns that we do in our classes together on a regular basis are:
. Squats (Standing Footwork)
Benefits: Strengthens legs, core, and glutes, improves mobility.
Movement: Stand with feet hip-width apart, lower into a squat while engaging the core, then rise back up.
2. Lunges with Rotation
Benefits: Enhances balance, leg strength, and core stability.
Movement: Step forward into a lunge while rotating the torso toward the front leg, return to standing.
3. Single Leg Deadlift
Benefits: Improves hip stability, balance, and posterior chain strength.
Movement: Hinge at the hips, extending one leg back while keeping a neutral spine, then return to standing.
4. Bridging
Benefits: Strengthens the glutes, hamstrings, and core, supports hip mobility.
Movement: Lie on your back, bend knees, press into heels, and lift hips while engaging the glutes.
5. Rolling Like a Ball
Benefits: Enhances spinal mobility, balance, and core activation.
Movement: Sit with knees bent, hold onto shins, and roll back onto shoulders before returning to a seated position.
6. Side-Lying Leg Lifts
Benefits: Improves hip stability, core strength, and lateral leg mobility.
Movement: Lie on your side, lift and lower the top leg while keeping the core engaged.
7. Standing Arm Circles
Benefits: Strengthens shoulders, improves posture, and increases range of motion.
Movement: Stand tall and perform controlled arm circles forward and backward.
Subscribers to my classes have full access to my APP for reminders of these exercises. If you missed the access password then please do drop me a line.
I have been listening to Dr Joe Dispenza for over 15 years and am so happy that his work is now coming into the main stream! His work is ground breaking- backed by hard core Science. A brilliant episode for those that like delving deep into the workings of the brain/mind!
New Pilates Apparatus for the Studio
The Ped-o-pull is up and ready for my next up skilling project this month! Looking forward to getting to grips with it over the next few weeks with further online training with Balanced Body. My aim is to incorporate into my 121/Circuit Training sessions and for the August Trio classes…
What is the Ped-o-pull?
The Pilates Ped-o-Pull, also known as the Pedi Pole, is a piece of equipment designed by Joseph Pilates to enhance core stability, posture, and balance through exercises performed in a standing position. It consists of a tall metal pole attached to a sturdy wooden base, with a T-shaped bar at the top to which adjustable springs and handles are connected. This setup allows users to perform resistance-based movements that challenge the upper body and core muscles while promoting proper spinal alignment.
The Ped-o-Pull is particularly effective for developing shoulder girdle stability and improving postural awareness.
Studio August Classes
Thank you to all those that signed up for the Trio classes for August in my home studio. These are offered each year to Subscribers in place of the Public classes during the Summer break. If you would like to be added to the waiting list in the event of one of the reserved places being given up, then please drop me a line.
July Social Event
Thank you to all those who have expressed an interest in the Cream Tea at Quod in Oxford. I will be placing the booking for 3pm, which is the earliest time available for the Menu. Please refer back to last Blog post for menu options if interested. Still time to be added to the table- I’ll be securing our space at the end of this month.
Change of room for my Tuesday evening class on 27th May. We will be in the Main Hall instead of All Saints room due to Civic Hall needing our space!
Enjoying my break!
I hope those that signed up for the pre recorded Pilates session got on with it ok. Any problems accessing the hour lesson- then please don’t hesitate to drop me a line. More than happy to respond from my sun bed-lol!
I look forward to your feed back on this as a trial action, on my return! If you have a moment to complete the short survey attached- I’d be more than grateful- to help me refine in the future…
Many thanks Sam x
Wishing you all a happy lst of May!