Since Joseph Pilates' death in 1968, many Pilates teachers have added small props to exercises to add variety and new challenges to the classic repertoire of workouts. Ron Fletcher, a prominent modern dancer and student of Joseph Pilates, created a shoulder exercise series using a therapy band or a flexible towel. Perform this series seated or standing, while keeping your navel pointed forward. Check with your doctor before beginning any new exercise regimen.
"W" Drops
This exercise stretches the muscle attachments around your shoulder blades as you tone your shoulders, according to actor and Pilates enthusiast Stefanie Powers, author of "Powers Pilates." Lift the band over your head with your fists wider than your shoulders. Exhale as you lower the band behind your head. Bend your elbows past your armpits, creating a "W" shape with your arms and torso. Inhale as you lift the band overhead, and exhale as you lower the band in front of your head. Continue lifting and lowering the band for 10 repetitions.
Band Twists
This twisting motion creates a natural corset by toning your intercostal muscles, says Fletcher. Hold the band at shoulder height in front of you with your arms wide. Exhale and twist to the right. Gently extend the band a bit wider as you twist your torso. Draw your ribs inward, as if you were about to zip up a tight dress. Inhale as you return to your starting position, releasing the extra tension on the band. Twist from side to side for 10 repetitions on each side. Keep your navel pointed forward and your shoulders relaxed throughout the movement.
Drawing the Bow
Hold the band at shoulder height in front of you with your arms wide. As you exhale and twist to the right, bend your right elbow back as far as possible, pulling gently on the band. Feel your shoulder blade slide toward your spine, stretching the muscle attachments. Keep your left arm straight. Inhale as you return to your start position and release the band tension. Exhale to twist to the left. Continue twisting from side to side. Do 10 repetitions on each side.
Canoeing
Hold the band at shoulder height in front of you with your arms wide. Exhale and twist to the right, swinging your left arm up and your right arm down, as if you were holding a large canoe paddle. Gently extend the length of the band as you reach your arms up and down. Inhale as you return to your starting position and release the band tension. Repeat this movement to the left, and then alternate sides for 10 repetitions on each side.
References
- "Fletcher Pilates Towelwork DVD"; Ron Fletcher; 2002
- "Powers Pilates: Stefanie Powers' Guide to Longevity and Well-Being Through Pilates"; Stefanie Powers; 2005
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