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Pilates mobility exercise for your entire gym



Working at a desk, working on social media, or skipping your daily routine can result in bottlenecks or minor injuries.

So what's the antidote to getting better? Mobility training! But what is mobility really?

WHAT IS MOBILITY

Mobility is defined as "the ability to move freely and effortlessly". It is often referred to as how well you can move a joint or extremity in a certain pain-free range of motion without compensation.

Mobility is one of the key components of longevity in training. Agility and freedom of movement in the joints unleash the full potential of your body in everything you do! It helps you break through plateaus and improves your overall health.

Mobility is what you need to get strong, move well, and prevent injuries. For example, the joints of your lumbar spine should be stable, while the joints of your hips and shoulders should be more flexible.

Inadequate mobility in freely moving joints leads to imbalances that lead to compensated movements. As you go through life, you may begin to notice erratic patterns of movement that prevent you from moving as you did as a child. It is therefore important to understand the benefits of mobility and to understand how it can improve everyday life.

BENEFITS OF MOBILITY

  • Increases freedom of movement
  • Builds balance and muscle stability
  • Improves joint strength
  • Develops core strength and stability of the spine
  • Prevents injuries

PILATES REFORMER TOTAL TOTAL

Reformer is a Pilates device that has cables, a movable carriage and springs to perform a variety of exercises. Your Total Gym can be used to perform the same Pilates exercises with gravity as resistance. Both the Reformer and Total Gym equipment can be used to promote length, strength, flexibility, balance and mobility.

PILATES MOBILITY WORKOUT

This training focuses on Pilates reformer movements that are performed on your Total Gym. Work through your own range of motion to strengthen the weakest links in your muscles. As you improve, increase the range of motion to increase other muscle angles.

* It is important to maintain the right focus and control over the core to take advantage of mobility training. Use your breath as you move through each exercise.

Instructions:

  • Perform the following exercises in the order given Slowly with the control.
  • warming up by preparing the spine; 3-5 repetitions / exercise.
  • Mobility Movements: Perform 1
    0 repetitions with control per exercise.
  • Repeat the mobility movements twice if time permits.

WARM-UP

Low to medium slope

Aim: Prepares the mobility, strength and flexibility of the spine.

  1. Cat / Cow, opposite elbow knee
    • Take a four-legged position on sliding board overlooking the tower.
    • Turn your back to a cat's stretch by stretching your spine into a "cow".
    • Move the spine to a neutral position and stretch the arm with the opposite leg, extending it in both directions.
    • Move the elbow to the knee with minimal spinal motion, then extend it again.
    • Lower it to the square position to repeat it on the other side.
    • Perform 5 repetitions on each page. [19659030] Twist / Saw
  • Open the sliding board and sit up with legs outstretched and heels high in the lower part.
  • Keep an extended back and extend your arms palm up to the sides. [19659007] Exhale while turning from the trunk to the right side and pulsing 3xs, then arti bend the spine down to the right leg as if you were "sawing" the baby's toe.
  • Move to the home position to roll back and repeat the movement to the left.
  • Perform 3-5 on each side.

MOBILITY MOVES

Low, Medium Tilt and Joint Cable
Overall goal: Strengthens the muscles around the joints in all planes of movement; Spine, Hips, Shoulders

  1. Assisted C-Curve

Aim: Improves the mobility of the spine by making the vertebrae movable while developing nuclear power.

  • Face the rope and hold the cables in each hand. Bend your knees and place your heels on top of the gliding board, and extend your arms.
  • With arms outstretched around the spine in a C-Curve position. (The C-curve is a small entrapment of the pelvis to create a "C" shape of the spine.)
  • Use the ropes to assist the movement.
  • Roll up the spine again until they sit and repeat.
  1. Rowing Back & Stretch

Aim: Prolongs, strengthens and improves posterior spinal mobility.

  • In front of the tower you sit on the sliding board with outstretched legs and long cables in each hand.
  • ] Guide your arms to your chest with your elbows bent.
  • Hold your arms in your chest and exhale as you curl your spine c.
  • Swing the upper body up and over the thighs as if an item near your waist would be. (This movement creates a space between the chest and thighs by activating the core.)
  • Move your arms back behind your hips.
  • The spine is articulated when it rolls up into a high sitting position.
  1. Single Arm Circle

Purpose: Enhances the flexibility of the shoulder joint.

  • Look at the tower and grab a cable with the same side hand. Example: Left hand grips left cable.
  • Sit or kneel facing the tower.
  • Perform a full circle of movement of the arm while keeping the spine elongated. (The range of motion depends on your shoulder mobility.)
  • You can only isolate the movement from the shoulder or use the trunk to rotate as you circle the arm.
  • Perform 10 reps in each direction and then switch arms
  1. Side Bends

Objective: Prolongs, enhances, and enhances the flexibility of lateral inflection.

  • Insert a cable into the tower's hand-box and sit in one of the two sides of the sliding board. (Z-sit: The leg cabinet to the tower is bent forward, the lower leg is bent backwards.)
  • Bend the cable arm 90 ° and extend the opposite arm to the side.
  • Keep the fuselage elongated, stretch the cable arm UP and away from the tower to create a lateral bend, then return to the starting position.
  • Perform on both sides.

Disconnect Cable

  1. Hip Circles

Target: Improves the strength and flexibility of the hips and back

  • Open the gliding board and place with the feet in the ground away from the ground.
  • Stick to the sliding board and gently push your hips away from the rails.
  • Place the head, neck, shoulders and upper back at the bottom of the gliding board.
  • Bend your elbows and hold the sliding board up for support.
  • Close the sliding board by bending your knees and dropping your hips into the rails.
  • When you reach the freedom of movement, turn your hips outwards by opening your legs into a diamond shape, then …
  • Articulate the spine by stretching the hips upwards and pushing the gliding board back to its starting position.
  • Perform this "circular" movement of the hips in both directions.

COOL DOWN

General objective: Extend the muscles to increase hip mobility and prevent injuries
Low, medium gradient

Lunner's Longe
Target: Feeling in the hips hip flexors and glutes.

  • Place one leg in a lunge position in front of the tower and the other thigh resting on GB. Stretch on both legs.

Sitting Forward Crease
Target: Stretch and lengthen the thighs and spine.

  • Sit with legs outstretched and high heels at the bottom. Fold the torso towards the thighs and reach for the toes.

* Watch the accompanying video to see how these Pilates exercises are performed in your Total Gym. Good mobility is important to getting your body healthy, youthful and ready for anything! Make it mobile! Mariawww.groovysweatstore.com@GROOVYSWEAt


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