Pilates Exercise The 100 & The Single Leg Stretch

Pilates is an exercise system devised by Joseph Pilates in the early 1900's. He used his system to help detainees during World War I to improve their fitness; he then went on to open a studio and work with dancers in New York City. The exercises have now been adapted by various Pilates teaching organisations in order to be more suited to the general public.

Pilates is a strong, yet gentle, form of exercise which assists the core muscles of the body to work more effectively to support the spine. It encourages good posture, strength and flexibility. Pilates is non-impact and often recommended by medical professionals for those with low back ache.

These exercises are modified. We recommend that you check with your doctor before commencing a new exercise programme. Not all exercises are suitable for all individuals. Never work through pain, stop exercising and take medical advice. All exercises are undertaken at your own risk.

The first stip to a session of Pilates exercises is finding your neutral spine position. Lie on your back with your knees bent, feet flat on the floor, hip distance apart.( If you have a back problem, never flop down backwards from sitting, as this increases pressure on the spine. Lie down on your side with knees bent & feet supported by the floor, then gently using the arm for support, take yourself over on to your back. To get up, also roll to the side.) Ensure your eyes are looking straight up to the ceiling, if the head tilts back, pop a cushion underneath. To find neutral spine when lying down, imagine you have a string tied to your tummy button. Let that string pull your spine gently upwards from the tummy button arching the spine a little (if you have any back issues, take this very gently). Then imagine the string releases gently, lower the tummy button easing it down to the mat imprinting the spine. Repeat several times genty arching and imprinting the spine, gradually make the movements smaller and smaller until your reach a mid point where you can no longer go up or down. This is your neutral spine.( If it feels uncomfortable, take yourself a little way back towards where you feel more comfortable. If you have a back problem, you can also place a folded hand towel in the gap to give you a little support).

These exercises are modified. The object of these exercises to strengthen the core stabilising muscles.  This is known as 'The Hundred'  and adapted from the original move.

Begin by finding your neutral spine as described above.

Level for beginners: Now draw your tummy muscles in a little as if you are wearing tight jeans. Keep your breath flowing. Try to build up to hold ing your tummy in for a count of 10 breaths.

Progress to middle level: Draw you tummy muscles in a little, then lift one leg up in a 90 degree angle so that the knee is above your hip. Check the top of your leg is flat, you could place a tray of glasses on it and they wouldn't fall off. Hold for 10 breaths, then hinge the leg down from the hip returning the foot to the mat. Repeat on the second side.The leg should not shake, there should be no pulling on your back. If so, bring the leg back to the floor and try the easy option above.

Move on to a harder level: As above. Add lengthening the 90 degree leg out away from the body so that both thighs are parallel for breaths 3 to 9. Always bring the leg back to 90 degrees to return it to the floor. Remember, no shaking or pulling on the back. Do all exercises once only when they are new, then gradually build up to 3 sets i.e 10 breaths on each leg times 3 times. Remember to hold your neutral spine, keep your tummy drawn in a little so that your corset muscles can stabilise the spine and keep breathing.

For those who need a seated exercise: If lying on the floor isn't for you for medical reasons, then try seated work. Sit in a chair with you feet flat on the floor, your bottom in the back of the chair & your knees either in line with your hips or lower than your hips. Sit on your boney bits, the sit bones. If it's helpful support the spine using the lumbar support in the chair if available or a folded towel or a cushion in the small of your back (supporting the lumbar curve). Gently lenghten up through the spine by imagining you have a golden thread attached to the back and top of your head. Make sure your chin is parallel to the ground, not poking up. Draw you tummy (corset) muscles in gently and take up to ten breaths. Then release the tummy muscles. Repeat up to three times maintaining your good posture throughout.

The position for this exercise is on your back with your knees bent, feet flat on floor. Begin by finding your neutral spine as described above.

Draw your 'corset' muscles (tummy button drawing in) about a quarter of the way in as if you are wearing tight jeans.

Begin at the easy level: Slide a heel away from you along the floor as if you are pushing through wet sand. Breath out as you slide the leg away. Breath in as you return the leg to the starting position, knees bent, feet flat on floor. Work alternate legs one at a time. Wait to slide the second leg out until the first leg has returned to bent knee position. Aim to keep your neutral spine position throughout, keeping your pelvis still. Take care to avoid the pelvis moving (tip -watch the opposite hip to the leg you are sliding away from you). Keep breathing and hold those corest muscles in gently throughout.

Move up to middle level: As above at first, then add lifting the opposite arm to the leg you are sliding away. Take the arm above you, then behind you in the direction of the floor as you slide the heel away. Keep your movements flowing and smooth. Breath out to slide the leg away and take the arm over, breath in as you bring them back. Work alternate sides.(tip - keep your neutral spine throughout. If you keep this still and do not allow the ribs to lift up, it is very unlikely that your hand will touch the floor as you take the arm over).

Progress to harder level: Add hovering the leg just above the floor a few centimetres as you work (please do not do this if you have a back problem).

For those who require a seated exercies: Sit in a chair as for the Hundred exercise, but you may find you need to come forward rather than have your bottom in the back of the chair in order to slide your legs. Slide one leg away from you keeping the toe on the floor. Aim to hold your corset muscles in a little, keep your pelvis as still as possible. Take care not to slump in your chair, but gently lengthen up through the spine. Work alternate legs, repeat up to ten times on each side. Keep your breath flowing. If your back is fine, you can add lifting the foot from the floor a little. Make sure you keep your good position in the chair (take care not to lean back, dip to the side as you lift the leg or tilt the head forward).

 Why not take a look at these?

Pilates for Spinal Mobility

The Reformer.

All the photos are our very own, in case you couldn't guess.