Here we are in the New Year.This is the time when people have made their resolutions to get in shape or lose weight. At Pilates Technique, we see fitness and health as a life long endeavor. Think of fitness and health as a way to survive the stresses of life as well as to look younger and feel more alive. There are some very basic tools which Joseph Pilates used in his technique for life long health. We realize that there are many people who can not do Pilates, because of their location or their financial situation. We would like to offer three simple solutions to incorporate in your daily lives that will have a very positive affect on your health.

These three simple solutions are.........

Breathing, the Powerhouse and Alignment. 

Let's start with Breathing. In Pilates, we inhale through the nose and exhale through the mouth. We use our whole lungs to exhale all the toxins out of our bodies. Try this, Inhale slowly, feeling your lungs expand not only side to side, but also towards your spine. Really use your breath to stretch out your spine and ribcage, then exhale slowly through your mouth, but don't purse your lips, use your rib cage and stomach muscles to push the air out of your body. Once you feel comfortable with this breathing, try using this breath while you take a walk. Think of inhaling for 4 steps, then exhaling for 6 steps. And repeat. If you find that you are getting slightly dizzy, this just means you are not exhaling fully and are not used to this type of deep breathing. Keep practicing. This kind of breath will allow your blood pressure to drop, create a feeling of well being, relaxation and can help clear your mind. 

The Powerhouse is what Joe Pilates called your Girdle of Strength. This is the band of muscles that surround your waist, lower back and under your glutes. He would tell his clients to engage the Powerhouse before all movements. Think of the Powerhouse like a Corset, it will help keep your spine lifted, protect your back when lifting heavy objects and give the appearance of a slimmer, taller you! Now that people drive, sit in front of computers, text up a storm, all activities that create slumping in the torso, the need to engage the Powerhouse is necessary. By using your Powerhouse to stay lifted (think lifting your ribs up off your waist) you can prevent back problems, neck problems and even gut problems. (No kidding, the more we let our guts hang out, the less our guts work efficiently for us!)

 Last, Let's talk about alignment. Now that you are breathing properly, and your Powerhouse is engaged as your are moving through life, let's think of your posture. Try standing with your heels together, your knees soft (not hyperextended), your inner thighs engaged, your pelvis neutral (meaning not tucking or arching your lower back), your Powerhouse engaged, lifting your sternum (or breastbone) chin parallel to the floor. Let your shoulders drop (you can think of shoulders dropping on each exhale you do), and notice if your body is leaning back into your heels. If so, rock slightly forward onto the balls of the feet. Then, try to have your ears over your shoulders, your shoulders over your hips, your hips over your knees and so on down to your feet. We encourage you to try this posture whenever you think about it, standing in line at the bank, grocery store, park. It is great for any time you feel aches and pains in your body. Go through the mental checklist starting from the feet. This posture in an of itself is sometimes a work out for people. But remember, the more you practice, the easier it will become.

We hope you have a wonderful New Year, full of deep breathing, Powerhouse engagement and great posture! Happy New Year, Happy New you, the Pialtes way!