Monday Motivation!! The Pilates Mermaid!!

 Everybody loves doing the mermaid! Doing it correctly is key in making the most of the exercise/stretch!

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#MondayMotivation💪 The Pilates Mermaid 🧜‍♀️ side stretch works wonders in correcting postural issues stretching the internal and external obliques, shoulders, transverse abdominis and rectus abdominis . This stretch can be done at many levels with variations . The abdominals and pelvic floor activate to stabilize the lower back from arching and the pelvis from shifting. It is important to keep the sit bones grounded especially as the arm extends in a long reach away from the opposite sit bone connecting the stretch through the center of the body. Keeping the scapula wide and flat across the back, shoulders down and neck in neutral will help to avoid any straining. The head should move as an extension of the spine to avoid a craned neck. The Mermaid is a favorite stretch in pilates favorite ❤ 🧜‍♀️❤ #pilatesmermaid #pilatesmermaid🧜‍♀️ #dopilates #dopilatesyoullfeelbetter #dopilatesanywhere #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Aug 31, 2020 at 2:56pm PDT

Monday Motivation! The Breast Stroke!

 

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#MondayMotivation💪 quickie!! The Pilates Breast Stroke is a whole body exercise focusing on the upper and mid- back erector spinae articulation while strengthening spinal extensors and scapular stabilizers helping to restore the spines neutral alignment (correcting shoulder hunch!!) It is also essential to stabilize the pelvis utilizing the transverse abdominis and deep pelvic floor. The hamstrings and glutes work to avoid lumbar extension or the legs lifting off the floor. Maintaining a neutral cervical placement will help to avoid overextending or tension in the neck . #upanddown #MondayMotivation #matpilates #pilatesbreaststroke #dopilates #dopilatesyoullfeelbetter #dopilatesanywhere #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Aug 24, 2020 at 5:02pm PDT

Monday Motivation! Let's talk about ZEN•GA!!

 

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#MondayMotivation💪 I really wanted to have some fun with my 45th birthday #mondaymotivation video so I chose one of my favorite ZEN•GA sequences from the Merrithew- Stott method of Pilates . ZEN•GA melds Pilates, yoga, dance, martial arts and meditation, flowing through sequenced movements that are designed to stimulate the fascial system and build endurance, strength, mobility and stability . This sequence combines the single leg plank, push up, cross knee bend and abducted toe tap and is a popular combination that we practice in my Pilates Yoga Power Sculpt class that will be back online this fall ! "You are only as old as your spine is flexible." #JosephPilates #thisismy45 #thisis45 #dopilates #dopilatesyoullfeelbetter #zoompilates #zenga #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Aug 10, 2020 at 1:25pm PDT

Monday Motivation! Spine Twist!

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#MondayMotivation💪 Long day but no excuses ! Pilates Spine Twist targets the transverse abdominis, the deep pelvic floor, contralateral internal and external obliques and the scapular stabilizers . The goal of this exercise is to maintain stability in the pelvis and shoulder girdle, offsetting or changing the position of legs and or pelvis is a great way to challenge this stability . Maintaining abdominal contraction while using the Pilates breath and breathing pattern of a three count exhale with the twist will maximize stability. In this exercise the spine should remain centered, lengthening with the twist as well as the return to center. Stability throughout from the waist down is essential, meaning, avoid bouncing or jerky movements . Do not underestimate the difficulty of the spine twist as just simply sitting/kneeling in a tall neutral demands strong core activation!! 😁 Also last call for late summer online mat pilates! We start a new session tomorrow night! Link to sign up in bio ! #MondayMotivation #dopilates #dopilatesyoullfeelbetter #dopilatesanywhere #pilatesspinetwist #zoompilates #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Aug 3, 2020 at 6:14pm PDT