Mini eCourse – Exercise 4

Correct Posture

clip_image002Correct posture is a continuation of the discovery of your natural neutral pelvis position. Although good posture then takes this further in recognizing the natural (correct) curves to observe throughout the spine. Have a look at these figures showing the natural curves to the spine and then the all too frequently observed exaggerated curves exhibited by many people. See how improved vertical alignment can make you taller. This really works! It’s all about seeking the correct alignment and gradually over time re-training the sporting muscles to carry your form naturally and comfortably in this improved posture.

 

clip_image004To aid your vertical alignment, imagine having a piece of string attached to the top of your head and visualize the string being gently pulled upward. Feel how your spine lengthens and draws you up. Keep your ribcage flattened (not flared out) and your shoulder blades down. Have your feet hip distance apart and parallel. See that your feet do not roll over either inward or outward but remain flat and evenly planted on the floor. Have your knees and elbows relaxed and not "locked" straight at the joints.

Remember also that good posture is also very important during sitting as well as standing. The illustration below gives some great examples of how we are all tempted to sit and stand. Note the tendency of wearing heels to rotate the position of the pelvis and therefore affect the whole of the frame. I’m not saying don’t ever wear heels, but do give your body a break and be mindful of how heels and conversely completely flat shoes can tend to influence your postural alignment, with the potential for muscle imbalance and discomfort or even pain over time.

Do the following exercises in front of a mirror and remember to check that your hips and shoulders are level and not lopsided. Also check from the side that you don’t stand with one hip or shoulder forward of the other. Achieving symmetry and this tall posture may well feel somewhat unnatural at first and for a while. However, with practice and Pilates exercise your muscles should re-train to support your form accordingly. This said, if you have discomfort achieving this posture, it is advisable to seek medical advice as there may be more deep seated matters that would benefit from medical enquiry or to see what your specific limitations may be.

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Try to ensure you maintain good posture in all you do throughout your day in your life. This will become your new normal "default" position after enough time. The benefits are tremendous and not least of all will help you protect your back from injury and pain.

 

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...

General Enquiries Form

GENERAL ENQUIRIES: We would be pleased to receive any questions from you relating to our site. In view of the problem of coping with various world time zones and to maintain customer service standards, we will not be using telephone and fax contacts. All contact should be by email please. Thank you. Contact form for general enquiries and feedback Learn more...

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...