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Dynamic Hip Stabilizer

4/14/2020

 
Hey there,

It​'s been ​awhile ​since ​I​'​ve ​published ​a ​blog ​post​, ​but ​I ​figured ​you ​might ​have ​increased your ​screen ​time ​at ​home ​during ​this ​pandemic​, so I am reaching out to those that have time to connect. I am thankful for being still because it’s allowed me to listen more, and feel deeper by​ ​doing less which seems to be a ​​good discipline ​to ​live ​by​, ​and ​enjoy life ​more​.

I ​love ​Pilates because ​it ​connects me ​to ​the ​core ​of ​my being​. ​I ​want to ​share ​my ​love ​of ​it with ​others ​so ​that ​they ​can, too​, ​feel ​alive​. I ​hope ​you ​are ​finding ​ways ​to ​breathe,​ ​laugh​, ​be ​still​, ​and enjoy ​the ​beauty ​of ​Spring​, ​the season of renewal​.

And ​this ​brings ​me ​back ​to ​why ​I ​decided ​to ​post ​this ​blog ​on ​Just ​Breathe​'s ​website​. ​Pilates ​has been a ​life ​saver ​for ​me ​in ​many ​wa​ys​. F​our ​years ​ago​, ​I was ​diagnosed ​with Spondylolisthesis​. ​Spondylolisthesis ​is ​a ​forward ​slippage ​of ​vertebra ​on ​another​. My ​case was ​L4 ​AND ​L5​. ​It ​was excruciating​. ​Fortunately​, ​Pilates ​saved ​me ​from surgery​.

After ​many ​months ​of ​physical ​therapy​, Pilates ​classes​, ​and ​research​, ​I ​learned about stabilizing ​and ​strengthening ​my ​pelvis​. ​For ​years​, ​I ​had ​been ​tucking ​and ​flattening ​my ​low back ​which ​aggravated ​my ​spine ​and ​created ​an ​intense ​nerve ​pain​. ​

​
Fortunately​, ​there was ​light ​at ​the ​end ​of ​the ​tunnel​, ​a ​renewal ​of ​sorts​, ​which ​leads ​me ​to ​the exercise ​in ​today​'​s ​blog​. ​The dynamic hip stabilizer ​has made ​a ​huge difference ​in ​balance​, ​stability​, ​core ​strength ​and ​overall ​posture​. ​I ​am forever ​grateful​. ​I ​hope ​it ​helps ​you ​as ​much ​as ​it ​has ​helped ​me​.



​DYNAMIC HIP STABILIZER

​
Lie ​on ​your ​back​, ​k​n​ees ​bent ​hip ​width ​apart​. ​Take ​a ​magic ​circle ​or ​a ​band ​and ​wrap​, or place ​it ​around your thighs just above the ​knee​. ​

Then ​place ​a ​pillow ​or ​a ​medium size ​ball ​and ​place it ​between ​your ​ankles​.
​
Flex ​your ​ankle ​and ​squeeze ​the ​ball ​while ​you ​dig ​your ​heels ​into ​the ​floor ​for ​10 ​to ​20 ​counts​. You ​will ​not ​need to ​push ​out ​in ​the ​thighs ​because ​the ​action ​firing ​the ​pelvic ​floor ​and the ​inner ​thigh ​will ​be ​sufficient ​enough  t​o ​stabilize ​your hips​.

While ​you ​are ​activating ​the ​abs ​and ​inner thigh ​you ​will ​also ​need ​to ​ke​ep ​the ​Asis ​a​n​d the ​Pubic ​Symphysis ​parallel ​to ​the ​floor​.

This ​neutral ​position ​of ​the ​pelvis ​is the most ​stable ​and ​optimal ​shock​-​absorbing ​one ​by allowing ​the ​weight ​of ​the sacrum ​to ​rest ​on ​the ​mat (​see ​photo​).​

Yours ​in ​good ​health​, 
​C​hristy 

Pilates Barre Workout, Just Breathe Pilates

    About Me

    I love Pilates because it connects me to the core of my being. I want to share my love of it with others so that they can too, feel alive.

    “Above all, learn to breathe correctly.”
    - Joseph Pilates

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