Clinical Pilates exercise might not burn a significant number of calories, but it makes you taller, so you weigh less for your height. Well, not really, but Pilates does improve posture, and postural improvement makes you look taller and slimmer. Our Perth Clinical Pilates instructors are trained in postural assessment. After analyzing your alignment and muscle imbalances, they will design a Pilates exercise program suitable for your needs.
Postural Assessment Methods
Your Clinical Pilates specialist will perform static and dynamic postural assessment. Static assessments are made whilst you stand in an upright position. They indicate which parts of the body fall behind or in front of an imaginary plumb line. Your practitioner will look at your body from the front, side and behind. In addition to the static assessment, your instructor will also look at your dynamic posture, which is your postural alignment whilst in motion.
The Thoracic Kyphosis
If you stand with your head forward head and your upper back rounded, you have what us called a thoracic kyphosis postural alignment. Some Pilates warm-ups address this issue.
- Lie supine with your knees bent, your feet flat on the floor, and your hands by your sides.
- Inhale, keeping your hands on the floor as you slide your shoulders up toward your ears.
- Exhale and slide them back down, imagining that the space between your ears and shoulders increases each time.
- Perform 10 repetitions, then raise your straight arms toward the ceiling with your palms facing each other.
- Inhale and lift your shoulder blades off the mat.
- Exhale to return.
- Perform five repetitions. Then, inhale and squeeze your shoulder blades together, as if you had a pencil between them. Exhale and return.
Lumbar Lordosis Posture
A chronic arch in your lower back indicates a lumbar lodosis, which is usually caused by tight back muscles that overcompensate for weak abdominals and gluteal muscles. Your Perth Clinical Pilates instructor corrects this alignment by mobilizing your spine whilst engaging your core and gluteal muscles. The cat exercise, combined with the half roll-back, targets this alignment..
- Kneel on all fours
- Inhale to prepare
- Exhale, draw your belly in, tilt your pelvis and round your upper back
- Remain in position, keep your abdominal contracted and inhale
- Exhale and return to the starting position.
- Perform 10 repetitions, then sit upright with your knees bent and your feet flat on the floor.
- Inhale to prepare, then exhale, draw your belly in, round your lower back and form a “c-curve” with your spine.
- Inhale and hold the position with your belly tight. Exhale and return to the starting position.
Correcting the Flat Back
Joseph Pilates believed that the human spine should be flat like a newborn baby’s. In fact, annihilating the natural lumbar curve was once a fitness industry goal. Decades later, orthopaedists and physiotherapists presented convincing arguments against destroying the neutral spine. Correcting the flat back posture requires a greater emphasis on the Pilates spinal extension exercises. The prone series includes exercises that lift and extend the lower body and upper body simultaneously.
Improving your posture improves appearance and functionality. Speak with your Perth Clinical Pilates instructor about setting up a program today. Call (08) 9272 7359 now 🙂