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B R I D G I N G evens out muscle use by fully engaging the posterior chain— the glutes & hamstrings. Quadriceps often try to dominate, so this muscle balance is key to alleviating tight IT bands which can cause knee and back pain, and increased vulnerability to injury.

#reformerpilates #bridging #glutes #hamstrings #bootyfordays #core #spinalflexibility #pilatesreformer #pilates #fitness #mindbodyconnection #sunsetbeachpilates #haleiwa #hawaii

Mobility Minute 004 - Spinal Mobility: Segmented Cat-camels

Learning to segment our spine properly is arguably the most important aspect of body awareness we can acquire. If we move poorly here, then trying to perform even basic movements will be severely limited.

Cat-camels are a popular technique already performed in a lot of gyms, and although they are a good starting point, they lack one key component - segmentation, meaning our spine only moves as one unit.

Using a band as tactile feedback can help to disassociate different areas of the spine.

I'd recommend beginning by breaking the movement into two areas; lower and upper. As this becomes proficient, begin to make these areas smaller and more precisice, until we can ideally move each vertebrae independent of the next.

Thanks to @chungychung for the inspiration with hand cueing.

Next post will demonstrate this technique as Instagram cut the video short.
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@functionalrangeconditioning #FRCms

Rörlighet har sitt ursprung i ryggraden...vissa inriktningar menar att en stel ryggrad även har ett stelt sinne👌😉
#spinalflexibility #spinalflex #spinaltwist #ryggraden #medicalyoga #strengthenthenervoussystem #mobility #yoga #meditation #transformation #figureskating #beautiful

Bow after Buti with @miss_koeppel Head to toes... only about a foot and a half to go! 😂

Good morning! Happy mf Saturday! 🤗 be great, stretch, take care of your back, pursue what you’re passionate about, drink plenty of water, eat right, send love to everyone, and just be happy dammit! Be phenomenal today and every day! 😘

Song : Glow - @champagnepapi & Ye; THIS IS MY 2018 MOTTO!

This is one way I warm up my spine and get loose prior to getting bendy, with some headstand play added in. #ahyokayoga #yoga #yogaflow #spinalflexibility

Congrats to our brilliant and #dedicated student Kat on her #backbridge #progress! Looking so good! 😻❤️👏
Repost @verticaldreamer
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Its hip to be square

Pilates “Pulling Straps”’on the Reformer for #backstrengthening and #spinalflexibility to create an open chest & length through the Arms from a #strongcenter 💪🏼💪🏼 (puppy N/I)💪🏼 #physiquepilates #kingstonpilates #newpaltzpilates #reformerpilates #truepilates #romanaspilates #hudsonvalleypilates #backday #lengthentostrengthen #coreexercises #pilates #fixyourposture

Pilates for the #secondtrimester and #thirdtrimester - focusing here on upper body mobility, flexibility through the spine and also stability in the core and shoulder girdle.
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A little far away to see but I'm also utilising the breathing technique I use in ALL my programmes to ensure every exercise is working the deepest layer - the #transverseabdominis #pelvicfloor and multifudus - working together as a whole core unit to stay strong as the #bump grows!
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Staying active in pregnancy allows me energy, better levels of sleep and lower stress levels - all things you need in droves as a #newmum .
#themotherhoodmovement #restoreyourcore #workyourcore #pilates #pregnancypilates #postnatalpilates #pilatesinstructor #coreworkout #spinalflexibility #thoracicmobility #warmup #preclass #workyourcore #onlineworkouts #workoutathome

If it doesn't make you smile, it's not worthwhile 😊

Back bends. Sooo many benefits! Including but not limited to; opening of rounded shoulders, heart and chest, which in turn decrease respiratory disorders and increase blood circulation, great for balancing the adrenal glands responsible for the release of stress hormones Adrenalin and cortisol. Personally this week I’m focusing on the nourishing benefits to my kidneys as they are working over time during my fast to remove the impurities in my body. Backbends can be as simple as the left and top right postures (and should be limited to them if you’re a beginner), and you will still receive all these amazing benefits and more! #backbends #cobra #bhujangasana #wheelpose #chakrasana #urdvadhanurasana #yoga #yogaforhealth #detox #retreat #nature #nurture #kidneys #adrenalhealth #spinalflexibility #extension #strength #yogaeverydamnday #happylifehealthylife #sydneyyogateacher #fasting #waterfast @whitelotuscleansingretreats

Ease your way into your week with some spinal extension and get your spines MOVING again!! Swan Dive aka Bujangasana (Cobra) is an ultimate favourite of ours!
Start slowly by gently lifting up to lowest ribs and work your way higher to full extension, easing the vertebrae into mobility. Remember to keep reaching the chest forwards and up, gliding the shoulders away from the ears as you gently push up with your hands.
Get going “Metta-heads” and start or finish your days with this simple move!! Mat by @swandivemats
Jewels @ishkjewels
#mettacore #mettacoreperth #mettaheads #swandive #cobrapose #spine #extension #yogamat #stretching

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