Pilates in the Pines

We all look forward to our much needed vacations. Both the long chunks of time spent immobile on a plane take a toll on our bodies and leave us feeling far from relaxed. Incorporate these simple Pilates moves into your travel this summer to be best prepared for each day’s adventures:

While seated on a plane, bus, car or train:

• Seated Twist – Sit up straight in your seat with your feet uncrossed and facing forward. Place your left hand on your right knee and gently twist your entire torso, neck and head to the right, only to the point where it feels comfortable. Then slowly twist back to the center. Repeat, twisting to the left.
• Crossed Knee Stretch – Sit forward and up straight in your seat. Cross your right leg so that the right ankle is resting on your left knee. Gently bend forward at the waist as far as you can go, feeling a stretch in your hips and lower back. Repeat, with the left leg crossed onto the right ankle.
• Shoulder Shrugs – Sit up straight in your seat with your arms resting loosely at your sides. Slowly shrug both of your shoulders up and then roll them back down. Repeat five times, and then switch direction, shrugging your shoulders up and then rolling them forward.

In Your Hotel Room (When No One is Really Watching):

• Knee Lift –Balance on your left leg and slowly bring your right leg up to hip height, bending at the knee. This will stretch your glutes and test your balance. Then, with your knee still bent, open your leg to the side, which will stretch your hip flexor. Repeat with the left leg.
• Spine Rolls – Stand with your feet shoulder-width apart. Begin to roll down to the floor, starting by bringing your chin to your chest and then bending forward, one vertebrae at a time, from the top to the bottom. Once your are bent as far forward as you can go, allow your arms and hands to dangle for a few seconds, and then reverse the process, rolling back up one vertebrae at a time.
• Calf Lifts – Stand with your feet shoulder-width apart, abs tucked in and shoulders back. Slowly begin to lift your heels off the floor as you come onto the balls of your feet. Stand with your heels lifted for a few seconds, and then slowly come back down onto your heels. Repeat 10-15 times.

Even a workout in a confined space provides benefit. Pilates can be especially helpful when you are limited on time, space and equipment. Come in to Pilates in the Pines and let us show you proper form and give you some additional ideas for maintaining your health, flexibility and fitness wherever you go.