Mini eCourse – Exercise 3

Finding Your Natural Neutral Pelvis Position

spinal-curvature The spine has several natural curves to it and it is important that we find the correct position to maintain precisely these curves in their intended form. This enables the spine to do its job properly and in so doing it assists us in lining up also our hips, chest, shoulders and so on.

Lie on your back in the Relaxation Position demonstrated above using a folded towel or thin cushion under your head if required.

In order to find your natural neutral pelvis position it helps to gently rock to pelvis forward and back. This will reveal to you the feeling of being out of neutral in each direction. Remember that throughout, the neck and shoulders should remain relaxed.

So, firstly try slowly rolling your pelvis up so that the arch of your lower back flattens to the floor, your stomach goes down and your pubic bone and bottom rotates upward. Some instructors like to refer to this action as tilting your pelvis towards "12 o’clock" (towards your chest) or "tucking under" as your tailbone dips under.

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Next go the other way and slowly roll the pelvis down (toward "6 o’clock"). You will feel your lower back arch, stomach rise and rib cage come up. This extension of the lumbar spine may not be suitable for you if you have lower back problems.

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The model in the figure above has her hands behind her head in order that we can clearly see the position of her spine. You should have your arms relaxed by your sides on the mat.

A natural neutral position is between these two opposite extremes of north and south. You should find a comfortable place where you preserve a slight arch to your back such that you can slide fingers between your spine and the floor. You have the feeling of optimum length to the spine but not arching of the lower back and not a tightening of the hips.

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This natural neutral position is very important to remember as THE state to be in generally as much as possible in your everyday life and also throughout your Pilates exercises unless the exercise specifically positions you differently. In other words, it is important to be able to tune in to this ideal position for your spine whether you are standing, lying, sitting, etc.

Practice neutral pelvis each day when you are standing in a queue, walking, sitting, etc.

 

About Pilates

So many people around the world have benefitted from the experience of regular involvement with Pilates. Young and old, super-celebrities, famous dancers, athletes, top-flight sports people… We want to be part of the movement that really opens up the availability of Pilates to help as many people as possible. Now it’s your turn to really get to know a little more about what Pilates is and how it can benefit you. So, we invite you to read on through the sections that follow. From a brief look at the fascinating history of how the technique was originally developed by Joseph Pilates, through details about what the teachings can do for you and how to go about participating. Please take the time to [...] Learn more...

Why buy an MPC course? I could get a cheap DVD!

Yes – you could just buy the latest celebrity Pilates DVD or book. But there’s just no way of knowing what the quality and guidance or structure that is likely to be on offer. We have even found free Pilates video clips on the internet, but if people were to actually try and follow along with them. ? Painful! Whatever else is out there – it all seems so random to us! That’s why we decided it was necessary to have proper, carefully designed, structured Pilates progressions on video for people to follow along with. In addition to the benefits of being able to access the course whenever and wherever you are (with an internet connection), you will be receiving structured [...] Learn more...

Weight Loss

It should always be borne in mind that we should all be concerned with the basics of good nutrition and regular exercise throughout our lives. However, there are times that many of us are affected by circumstances that mean we have strayed above our ideal weight. Weight loss is therefore a matter of carefully adjusting our entire lifestyle to gradually restructure our body. Part of that plan will involve dietary alterations to kick the bad habits and learn to enjoy healthy foods more. Other aspects involve detoxification of our systems, relaxation, proper rest through quality sleep and of course by building into our lives the correct exercise our body craves. So, lets begin … … take a look at the information we’ve prepared [...] Learn more...

Is Pilates easy exercise?

Well – yes and no. Pilates is about careful, slow, gentle movement and not the massive, rapid, demanding actions found in some sports or other exercise disciplines. But whilst it is a gentle form of exercise, the precision and control of body movement required is quite high. This takes careful practise and the development of good muscular strength, control and co-ordination to be able to master the movements. Thankfully, the exercise modules we have designed are very carefully structured to lead you on a journey of physical development. It cannot be emphasized enough that the modules must be followed exactly as presented and practised to steadily build up your abilities. (Naturally – if there is any movement that causes pain then [...] Learn more...

What Can Pilates Do For Me?

This is an easy question to answer, but the end results will not be achieved without effort and close attention to the lessons over a sustained period, so that Pilates becomes a normal part of all that you do in your everyday life. That way you can continually be energised in body and mind; with an ensuing enhancement of spirit. So, to answer the question: When followed correctly Pilates can help you achieve the following:- Release from pain Certain of the exercises demonstrated can help to ease back pain, pain in joints, discomfort and pain encountered during and after preganacy. Take careful note however, that the exercise needs to be focused on the particular pain. You cannot assume that all [...] Learn more...

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How to Get Started With Pilates

Before starting any new exercise regime it is important to be sure you are fit enough and will not cause yourself harm. Our advice to any new student is to have a medical check up by your doctor. Explain in detail to them what you propose to do and make sure they are happy for you to get started. To prepare for Pilates, it's useful to consider clothing, equipment, location and so on. It’s actually very easy to make a start, so don’t be put off. Where to Exercise You will benefit from finding a quiet space to exercise in. If possible, try and shut yourself away in an area which is free of clutter and distractions, where you will not be [...] Learn more...

Registration: -> Enrol Here For Membership of MyPilatesClub <-

NOW WITH 20% DISCOUNT Choose from the membership options below. The options are currently either Beginners Pilates (BP) or Back Care Pilates (BCP). The prices on this page are all discounted and you receive TWO WEEKS FREE, paying only $9 for the first month (that’s less than half price). You will also receive the FREE bonus products listed further down this page. Just click on the JOIN NOW button for the selection that suits you best. If you have struggled with back pain, go for the Back Care option. Otherwise, start off with the Beginners. You will then be taken through a secure transaction process operated by PayPoint.net (Metacharge). Trusting the payment transaction is successful, you will receive a payment confirmation email from [...] Learn more...