MINI ME TIME!

MICRO WORKOUTs at home can be a great way to keep some balance in your life and give yourself time to check in with your body. They can also, sometimes, evolve into deluxe, hour long meditations or an invigorating session.

As a new mother I am very appreciative of how busy life can be and how hard it can be to find 'me time'. My leisurely pre-motherhood life allowed me the luxury of long pilates & yoga at home and up to 3 regular classes a week. Many of us are juggling work, social lives, family, study, housework, hobbies and creative projects, not to mention fitting in time to meditate, eat properly, take regular exercise, relax, keep our minds active with a good book, spend time with our pets, garden etc etc. Scheduling in a couple of hours for exercise a week is important for fitness (physically), but also for mental balance, time to switch off and to tune in to your body and it's wisdom.

MINI (or micro) 'ME TIME'

My tighter time schedule has led me to appreciate the importance of small snatches of time in which to fit in a couple of stretches or exercises. Sometimes I only manage one a day, and some days I'll do several (by the end of the day I'm sure it adds up to a fairly good session!). We all have areas of tightness or imbalance, part of our physical selves we need to nourish & attend to. It's quite incredible what you can achieve in a small space of time to make your shoulders or hips feel looser, to relax your neck, lengthen your spine, give a muscle group a good workout or spend some time breathing and letting go of any tension or stress in body or mind.

I enthusiastically encourage my Pilates clients to do homework, and I can almost ALWAYS tell when they do. A few simple exercises or stretches that are specific for your posture or a particular goal you have, will make a BIG difference over the weeks, and will enable you to progress with your goals more quickly. Try to remember an exercise you find really enjoyable or challenging, or one you can feel your body wants and see if you can find the time to do it every day, or every second day, or even once during the week before your next class! You can always jot it down straight after class so you won't forget, and if you can't remember it, make sure to pay attention next time.

THOUGHT OF THE DAY

We are what we repeatedly do. Excellence, therefore,
is not an act but a habit.
Aristotle

 TRY THIS MINI WORKOUT

Discontinue if you feel any discomfort during ANY exercise, consult a medical professional before beginning any excercise programme. These exercises are for healthy individuals and are not recommended for anyone with any pathologies, injuries or conditions without supervision from a qualified practitioner.

 BOOK OPENINGS

Lie on your side, knees bent into a right angle with your knees in line with your hip bones. Place a small ball or rolled up towel between your knees, and a pillow or rolled up towel under your head. Reach your arms forward to the wall infront, in line with your sternum.

Inhale: Lift your top arm up to the ceiling and look at your thumb.

Exhale: Open your arm and follow your thumb with your eyes, head and ribcage. Rotate your spine towards the floor, keeping your arm in line with your collar bones.

This is a rotation for your upper spine. Keep your knees still and your ribs at the front softening together.

THORACIC SPINE STRETCH (TOWEL)

Roll up a towel and place it under your upper back (width ways/ parallel with your collar bones). Arms out to the side or behind your head. Rest here for 2-10 mins.

You can move the towel up or down to stretch different parts of the spine. 

This should feel comfortable and your back should be relaxed. If it causes any discomfort please stop!

PELVIC CURL (BRIDGE)

 

Lie on your back, feet hip width apart and knees bent.

Exhale to peel the spine off the floor, one vertebra at a time 

Inhale hold and find length through the spine

Exhale articulate the spine back down to the mat

Inhale hold

Repeat 3-10 times

 Detailed in Sally Anderson's article in Body & Soul! Sally Anderson is one of Australia's most esteemed instructors, and founder of the Pilates Alliance, Pilates industry body.

 http://www.bodyandsoul.com.au/body+fitness/news+features/work+the+whole+body+with+pilates,11711

SPINE TWIST

 There are several versions of the spine twist, this is a 'lazy man's' version which is really gentle and relaxing. 

Lie on your back with knees bent, feet on the floor, a little wider than your pelvis. Arms out to the side, palms up, at shoulder height.

Exhale to drop both knees to one side and hold for 1-3 breaths
Exhale to draw in the belly and bring the knees back to center,.

Repeat 3-5 times each side.

QUADRUPED SWIMMING

Kneeling with hands under shoulders and knees under hip bones.

Exhale to lift the abdomen and slide one arm and the opposite leg away from each other, maintaining a still pelvis and spine
Inhale hold and find length in the spine
Exhale return

Repeat 3-5 each side progressing to a full leg and arm float off the floor