Fit to Print Volume 24 Issue 1 March 2015 | Page 9

Mind Body Spirit

By Dina Voigt

New Beginnings

2. Roll down, Roll up

Get Ready to Spring Into Action!

A

s I am writing this article, there
is still ice and snow on the
ground! As you are reading this,
hopefully the crocuses and daffodils
are starting to break through the
ground. Maybe leaves are starting to
pop out on the trees and color is
coming back to our local landscape.
SPRING! The time for rebirth, renewal
and New Beginnings!!!
As the weather begins to get warmer
and the skies get brighter, our spirits
lift, and energy levels just naturally
rise. We even start to eat a little
lighter and cleaner, perhaps, than
during the cold winter months.
Spring is the time when we start to
venture back outdoors. We start
cleaning our yards and planting our
gardens! There is a lot of physical
movement involved in yard cleanup and
gardening, such as lifting, bending,
standing and walking. This type of
prolonged and repetitive movement
can take a toll on the body, especially
the back and the joints. As the weather
continues to get warmer, we spend
more time outdoors and become even
more physically active. It is important
that we take care of our bodies and
strengthen our core to support the
lower back and avoid injuries that are
common and recurrent, especially
during the few months of Spring.
I am going to share with you a few
Pilates moves that ANYONE can do
ANYWHERE!!! These moves can be
done indoors or outdoors! The key is to
make it a point to do them at least
three times a week. It will only take a
few minutes of your day and will make
a HUGE difference in your life. These
moves will not only make you stronger,
but they will flatten your belly, change
your body shape and strengthen your
back!
Here are a few things to keep in mind
before incorporating these movements
into your life.
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Always consult our doctor before
embarking on a new exercise
regimen.
Listen to your body. If something

Outdoor ideas: Lie down on a bench, or
the top ledge of a retaining wall. Lie
down at the bottom of your stoop or
deck stairs with feet elevated over the
steps, for each set of ten breaths,
lower and lift legs to steps.

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does not feel right….STOP and
reassess your alignment.
Stay in tune and focused on each
movement.
It is all about the form, and the
energy.
Stay centered and controlled.
It is advisable to breathe in
through the nose and out through
the mouth while performing the
exercises.
Do not let the stomach muscles
push out.

Things to know:
Spinal Flexion is rounding of the
spine or bending the spine forward.
Spinal extension beyond neutral is
back arching or bending the spine
backward.
Neutral spine is centered.

The Exercises

How to do it:
Sit straight up on floor with legs
straight out in front of you. Extend
your arms in front of you at shoulder
height and flex your spine forward from
the waist without collapsing your upper
back. Scoop your belly and curl
backward, simultaneously bending your
knees keeping feet on the floor. Roll
halfway down and pause. Raise your
arms straight up and pull your abs in
tightly. Exhale, lower arms back to
shoulder height and roll slowly back up,
straightening legs out in front of you as
you bring your spine back to neutral.
Repeat 6 to 8 times.
Variations: For more advanced
challenge, try lowering all the way
down to the floor to a neutral spine
instead of half way down. Outdoor
ideas: Lie down on the ledge of
retaining wall, bench or even try this
on a firm lounge chair. Try holding a
lightly weighted flower pot (filled with
soil) in your hands without spilling it.

Roll Down - Roll Up 1

1. The Pilates Hundred
This classic move will help flatten
your belly by using your deep
stabilizers as well as your spinal
flexors. It builds heat in the body and
helps deepen lung capacity.
How to do it:
Sit straight up on the floor with your
knees bent and feet flat on the floor.
Grab a hold behind your thighs, scoop
your belly and curl down to the floor
to get into position. Bring the arms
down along side your body.
Neutralize your pelvis and from your
belly, lift head and shoulders into a
chest curl, where the back top of
your shoulder blades are off the floor.
Float your arms just off the floor and
make little pumps with your arms,
small and tight to the floor. Breathe
in for a count of five and out for a
count of five until you have hit a
total of 10 sets (a total of 100
pumps). Do not move the body and
keep the pelvis neutral.

Roll Down - Roll Up 2

Variations: More advanced bring feet
off the floor to table top, straight up
to the sky or out in front of you on an
angle.
continued on page 24

Spring 2015 FIT to Print

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