Pilates Hour

On this episode of Pilates Hour Shelly Power dives into various topics related to Pilates exercises and their benefits. She discusses the implementation of short spine as part of the exercise routine and how to progress it to more advanced movements. Shelly also emphasizes the significance of the pelvis in exercises and encourages experimenting with different approaches to target specific areas. Additionally, listeners will learn about tools to increase comfort during exercises, ways to diagnose medical conditions, and the significance of focusing on the entire body instead of just one area.
00:00 - Introduction of Boomerang & What’s Needed?
03:33 - Related Exercises
05:07 - Preparatory Exercises
23:51 - Prep on Reformer
30:54 - Prep on the Trapeze Table and then Demo
38:27 - Q&A
47:44 - Final Thoughts
Q&A from this episode:
1. What is the importance of other rollover exercises like Jackknife and Control balance on the Reformer?
Answer: These exercises help in preparing for short spine and progressing into advanced exercises like teaser or boomerang.
2. How can pressing the thighs up lightly during rollover help in achieving better positioning of the legs parallel to the floor?
Answer: Pressing the thighs up lightly during rollover can help in achieving greater control and length in the spine, which allows for better positioning of the legs parallel to the floor.
3. How can rowing exercises be helpful in developing control during the arm circle in spine stretch?
Answer: Rowing exercises can be helpful in developing control during the arm circle in spine stretch by improving control and preventing potential extension.
4. Is the amount of flexion in quadruped on Reformer safe for clients with osteoporosis?
Answer: Probably not. Shelly advises against it and suggests focusing on moving the pelvis first in different exercises.
5. Why is the pelvis an important component that may sometimes be overlooked in favor of focusing solely on the abdominal muscles?
Answer: The pelvis is responsible for controlling a significant portion of the spine's movement and should not be overlooked in favor of just focusing on the abdominal muscles.
6. What are some different approaches to exercises that can be experimented with, rather than just focusing on trunk stability in the leg circle?
Answer: One example of a different approach is to focus on hip mobility and thigh muscle length, such as doing a thigh pull-in exercise by pulling the knee into the armpit to work on hip mobility and thigh muscle flexibility.
7. What solution does the speaker suggest for tailbone discomfort when sitting during exercises or other activities?
Answer: Shelly suggests creating a little channel by putting two mats side by side, leaving a little bit of space. This channel provides support for the sides of the pelvis and buttocks, which makes sitting more comfortable.
8. What is the importance of considering the whole body when teaching exercises, rather than just focusing on the abdominals?
Answer: Considering the whole body ensures that all components of each exercise are being targeted, which leads to better results.
9. What is the "parallelogram shape" exercise, and what is the importance of ensuring it is performed correctly?
Answer: The "parallelogram shape" exercise involves pulling a carriage in and out with controlled, free-flowing movement. It is important to ensure this exercise is done correctly to avoid straining during the movement.
10. What is the concept of "creating space" in joints, and how can it be achieved during exercise?
Answer: The concept of "creating space" in joints involves visualizing a fragile object behind the joint to avoid squishing it during movement. It can be achieved during exercise through practicing this concept and focusing on the journey rather than just the end result.
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#pilateshour is a free webinar series where we discuss various topics on movement science, teaching skills, and much more. They are one hour and hosted by Polestar Pilates founder Brent Anderson with special guests on occasion.Interested in joining us? Please visit: polestarpilate...
Key words: short spine, teaser, boomerang, Jackknife, Control balance, Reformer, pressing thighs, length in spine, arm circle, spine stretch, rowing exercises, flexion in quadruped, osteoporosis, pelvis, abdominal muscles, hip mobility, thigh muscle length, thigh pull-in exercise, tailbone discomfort, whole body consideration, long spine, parallelogram shape, shoulder girdle, hip joint, springs adjustment, spine flexion, medical condition diagnosis, individual approach, hip recitis, lift, total spine flexion, elephant, hamstring three, journey, space in joints, gyrotonic concept, upper back mobility, Pilates mat exercise, roll back.

[@dawnnawayburne3932]

Love that ( amongst many other things) you reinforce the central concept of conditioning prior to doing any challenging exercise

[@fascianante]

I love this dissection of the exercises and your wonderful tips. Thanks for your time and generosity

[@yogapilateswithrachel9558]

Thank you Shelly! Your reminder about push the thighs away was very helpful.

[@PolestarPilatesIntl]

You are so welcome!

[@livingpilates4999]

Thanks Shelly, we love listening to your little nuggets of wisdom. We look forward to seeing you in NZ in July - Cath and Nat xx

[@inesdavis5873]

Amazing Pilates Hour Boomerang Exercise Breakdown with Shelly Power !!!!!! Thank you ❤

[@PolestarPilatesIntl]

Thank you for watching!

[@gibbyemail]

So very helpful, Thank you Shelly.

[@PolestarPilatesIntl]

So glad you found this helpful!

[@3rdtwirl494]

Can we do this with scoliosis . I’m working on head and hand stand and can feel my right rib falling in. What can I do to help