Happy Australia Day weekend all!
I started my weekend with a beautiful family wedding at the Werribee Park Mansion, an absolutely stunning day in a picturesque environment. I often start thinking how glad I am for my pilates practice and core strength during everyday events and yesterday was one such moment.
Seven years ago I would have really struggled to stand for an hour or more in heels and be able to concentrate on what was going on. But because I consistently do my pilates practice and have now gained real core strength, standing in the garden at my cousins wedding was a breeze. Which meant I could fully concentrate on the beautiful ceremony and be there in the moment, rather than have my body and brain grumping at me that I needed to sit.
So for today’s exercise I thought lets do some static back work.
Everybody needs to be able to stand at times in their life, whether it be at a family wedding in a beautiful garden or at your kids football/netball match. And every body should be able to do this without the pain or exhaustion that comes from holding your body in the wrong posture for extended periods of time.
That was my problem, my posture was terrible, the most inefficient and not at all flattering, one day I will share my old posture with you to show you just how lazy core muscles can get and what kind of problems this then creates. However today’s post is week 4 of the 2013 challenge which I am proud to say is still going strong.
The Back Support
Goal : Torso stabilisation and upper-body strength
Technique Tips: If you feel any discomfort in your wrists, lower yourself down onto your elbows.
Step 1. Sit up straight. Place your hands behind you with your fingertips facing towards your hips, and stretch your legs together straight out in front of you.
Step 2. Lift your body into a reverse plank position, visualising one long line from the crown of your head to your toes, being careful to keep your chin slightly lowered and soft, maintaining the alignment with your spine.
Step 3. If you feel any discomfort in your wrists, lower yourself onto your elbows. If you feel any discomfort in your knees, bend your legs (with a 90-degree angle at the knee joint), with your feet hip width apart. If you feel any discomfort in your lower back, stop the exercise.
Step 4. Hold the position, draw your navel to your spine and slowly breathe in and out ten times.