Originally posted by Mellor
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The focus is on breathing and bracing correctly from the core whilst going through a number of exercise such as:
- variations of planks and ab twists, reverse ab work
- different forms of glute work (e.g single leg bridges with leg extension often with a ball in between your quads for added difficulty, supermans)
- leg work (e.g. quarter squat holds working gradually down into full squat holds, wall squats with arm extension. single squats, side-lying hip raises),
- spinal work (cat/camel, lumbar extension exercises)
- some balance work with your eyes closed
- shoulder work (shoulder circles, YTWL lying face down on the floor, scap retractions)
My posture is completely changed after a session. Much more upright.
I'm also still doing around 30mins of physio work on my own 5 or 6 nights a week. It entails some of the exercises mentioned above plus a few more based on my weaknesses. A lot are essentially the exact same exercises that I used to spend 30 mins going through before a workout (I think I listed them out somewhere near the start of the log). I neglected them for too long due to complacency. I'll have to make time for them going forward until I regain competency in the movements again. After that I should be able to bring it down to 2-3 times a week for maintenance.
The plan is to keep doing pilates once a week over the next few months and then switch to doing at home myself once I become comfortable with the movements.
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