Add thelocalreport.in As A Trusted Source
Regular activity is one of the best ways to maintain fit and functional body -Movement really is medicine. However, as we age we start to move around less, with playgrounds and PE lessons replaced by desk jobs and dinner parties.
This lack of movement can lead to stiffness and can lead to aches and pains and a limited range of mobility, especially in midlife.
One of the most common places to feel stiffness is the spine. To counter this, pilates Instructor Abby McLachlan, Founder of east of eden The fitness studio recommends a quick move that only takes a few minutes.
She calls the “Pilates Roll Down” a two-minute daily “reset for the spine” and says it’s suitable for all ages and fitness levels. Below, she shares how to do it, and reveals the many benefits she’s experienced as a result of making it part of her daily routine.
How to do a Pilates Roll Down
- Stand straight with your feet spread hip-width apart.
- Starting at your head, slowly arch your spine forward and up, allowing your arms to hang loosely.
- Continue this until your spine is fully bent, bending your knees as needed so that your toes touch the floor.
- Slowly reverse this movement to return to the starting position.
McLachlan’s technique tips
- Make sure there is even pressure on your feet the entire time.
- The knees should be soft or bent, not too extended.
- Think about bringing your ribs in and down, your shoulders back and down, and keeping your chin tucked as if you’re trying to give yourself a double chin. This will keep your head in line with your spine.
- Start your lateral breathing by breathing in through the nose, spreading your ribs out to the side. Then, as you exhale, think of a corset tightening around your ribs and engaging your pelvic floor.
- When you begin to articulate, start with the cervical spine [the neck region] Aim to move one vertebra at first and at a time.
- Use your abdominals to drive the spine forward, as if you’re leaning over a beach ball or doing abdominal pushups.
Read more: Experts recommend doing these four breathing exercises every day to reduce stress and anxiety
The Benefits of Pilates Are Underrated
“The Pilates Roll Down is actually part of Pilates founder Joseph Pilates’ original 34 [mat-based exercises]”Where it’s combined with a press-up after landing on the floor. These days, the roll down element of the exercise is often taught at the beginning or end of class because it’s a great reset for the spine,” says McLachlan.
She says it’s an excellent exercise for training spinal flexibility – the forward bending of the spine – and improving mobility.
“It also uses the abdominals to control movement and can help with back and neck strain,” she adds. “It’s also a good exercise for posture and alignment, which is why it’s often used in classes to start or end exercises. As a Pilates teacher, you can see a lot more about how someone moves if you ask them to roll down.”
It’s also accessible, requiring no equipment or special clothing to complete, so you can do it at your desk or while watching television in the evening. McLachlan says “three reps is about right” if you want to do it daily.
What happens if you do Pilates every day?
“Daily Pilates can help with posture, core strength and stability as well as [allowing you to access] A greater degree of mobility and flexibility,” says McLachlan. “Focusing on breathing can help you have better breathing patterns throughout your life and can reduce stress and help with sleep.”
For a well-rounded exercise plan, see the tip for mixing exercises with other exercise modalities.
“Moving your body daily in a way that doesn’t cause stress is good for your body and mind,” says McLachlan. “It is safe to do daily, and can be combined with walking, weight training, yoga, and many other methods.
“Even though rest days are important, because Pilates can be quite gentle, you can easily do some roll downs and some spine twists and side bends, even on a day when you are resting.”