For the next few weeks I’ll be sharing with you some suggestions for how to integrate what we do in a Pilates class into your everyday life. Maybe you already do this? But if not here are some ideas to get you started:
Think about your alignment when standing:
In particular, try to attach this habit to something you do at intervals during the day (eg. when washing your hands):
- be aware of your foot placement – aim to stand with your feet hip width apart and your weight evenly balanced
- position your shoulders directly above your hips
- widen your collarbones with softness in the ribcage and length in your spine
- gently tilt your pelvis forwards and back a few times in order to find the neutral point right in the centre – think of your pelvis as a bowl or a bucket, when we’re in neutral the water won’t spill out at the front or the back
- once you’ve found your neutral position, add a gentle contraction of the deep abdominal muscles – thinking of drawing in your belt one notch whilst gently lifting your pelvic floor muscles
- finally, all you need to do is breathe naturally and notice how the body feels when it is aligned
Think about your alignment when you’re sitting down:
Try to attach this practice to something you do at intervals too (eg. when sitting down to eat)
- sit towards the front of your chair and feel your sit-bones sink into the chair, evenly weighted
- be aware of your foot placement – hip width apart and under the knees
- position your shoulders directly above your hips
- lengthen your spine
- gently tilt your pelvis forwards and back (without moving the rest of the body) and then find the neutral point right in the centre – think of your pelvis as a bowl or a bucket, when we’re in neutral the water won’t spill out at the front or the back
- once you’ve found your neutral position add a gentle contraction of the deep abdominal muscles – thinking of drawing in your belt one notch whilst gently lifting your pelvic floor muscles
- breathe naturally and notice how the body feels when it is aligned
As we bring awareness to our posture we can make subtle changes which will have a positive impact over time. None of the movements need to be big and the contraction of the tummy muscles will be gentle, but regular practice will help you to feel better in your body as you go about your day.
I hope you’ll give these a try.
Let me know how you get on.