SPORTS
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Keeping Moving at Home
Standing Roll Down (x5) Place your feet hip bone distance apart with toes facing directly in front of your heels. Roll down one vertebra at a time creating length through your spine and feeling the stretch into your hamstrings and calves. Keep your hands directly below your shoulders. Rollback up initiating the movement from your abdominals.
BY LISA LONGHURST Whilst we are all finding ourselves in our home it becomes even more important to keep moving and at the moment very important to keep oxygenating our blood cells for increased immunity. There are actually benefits to exercising at home. You don’t have to spend time in the car and you can do things at your own pace. These exercises will carry you forward beyond the next month or so!
Shoulder Bridge (x8) Lie on your back with your knees bent and feet hip bone distance apart. Tilt your pelvis and lift your spine up from the mat one vertebrae at a time. Keep weight on your feet and pull your navel to your spine. Push your arms into the floor working your triceps. Then release your spine down one vertebra at a time feeling your spine lengthening.
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It is a good idea to do these exercises in the order that I have suggested. If you have questions please contact me. During this period of time, I will be doing online classes and one to one sessions. If you are interested please get in touch.
Spine Twist Supine (x5 each side)
Happy Moving and stay healthy, with love from us at the Pilates Room Lagos.
Lie on your back with legs together in a tabletop position. (Knees above the hips and the heels in line with the knees). Take your knees to the side keeping the ribs down and stable. Squeeze your legs together as you engage your abdominals to bring your legs back to the centre. Then go to the other side.
+INFO: info@pilatesroomlagos.com
Chest Lift and Chest Lift with Rotation (x10 each) Lie on your back with your knees bent and feet hip bone distance apart with the pelvis in a neutral position. (Hip bone and the pubic bone at the same height). Lengthen through the neck as you lift the head and the chest without moving the position of the pelvis. Rotation is the same but rotate either side without moving the pelvis.
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