1. Grow Strong, Despite Your Upbringing
Joseph Pilates brought his Pilates exercises to the United States after World War I. These exercises have been very popular among dancers and people with an injury. Mr. Pilates was a frail child and pursued wellness with a vigor until he was strong and well. He was involved in karate, boxing, gymnastics and yoga. His exercises produce healthy, lean, flexible bodies that project from their powerhouse center, which are the abdominal muscles of the body.
2. Neck Stretch Sitting Cross-Legged
Mari Winsor learned Pilates from her teacher, who learned directly from Joseph Pilates. She calls the following exercise Dr. Robert Forrester's Neck Stretch. You sit cross legged with the fingers of your right hand pointed toward you, and then sit on that hand. Raise your left arm high over your head. Curve this arm over your head, and pull your head gently toward your left shoulder. You will feel your neck stretch along its right side. Now sit on your left hand, and repeat the previous action on the other side of your head and neck. Breathe into the stretch. Focus on the center of your body, your powerhouse abdominal muscles, and go deeper into the stretch. Remember all these exercises must be cleared by your doctor if you have injuries or medical issues. Repeat the exercise on the other side. Do this in a set of three.
3. Neck Stretch Lying Down
Lie down on your mat on your stomach. Lean up on your forearms with hands and forearm pointing forward. Press upper thighs securely into the floor. Arch your back as is comfortable. Pull your shoulders down and pause. Now slowly turn your head to the right. Return to center. Turn your head slowly to the left then back to center. Next tilt your head toward your right shoulder. Come back to center, then tilt your head to your left shoulder. Return to center. Lower your head and drop your chin toward your chest, then come back to center. Repeat the entire exercise two times.
4. Stretch to Heal and Recover
In Pilates, stretches and the core abdominal muscles reign. Stretching is one of the first steps injured people can take to get rid of stiffness and a loss of mastery or control of the body. Scar tissue from injuries can be painful. But moving and stretching into the scar tissue--if the doctor or physical therapist deems there is no damage to bone or cartilage--can break up the scar tissue and lead to restoration of use of that joint or part of the body. In Pilates, power, control and centeredness emanates from the stomach muscles, the muscles under the six-pack muscles. And this brings a sense of balance and focus to movement and even life, Mari Winsor tells us.
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