May 2022 – Pilates With Ayla

– May 2022 –

A very enjoyable month it has been. My new MS society group has been going very well, I’m getting to know all the people who attend, and they seem to be enjoying the challenges I am offering. Last week one member told me “This is one of the best classes we’ve had” which totally made me blush!

Working with this group of people who have MS has been such an eye opener for me, because they are all at different stages of their MS their bodies all work differently and respond differently therefore, I’m learning new things from them all each week. Who can perform standing, who needs a variety of different equipment for support and which moves need to be adapted most.

Next week is half and the Jubilee weekend and so there are no Pilates classes next week. But do keep an eye out for my new summer timetable and a new blog being added to my website.

If there is anything you would be interested in learning about Pilates then please do drop me an email and I will try to include it in next months article.

4 Point kneeling swimming

4-point kneeling swimming means to perform the ‘swimming’ motion while balancing on your hands and knees. Not only does this move support strengthening the whole posterior chain, meaning everything along your back is working hard. But it also works your abdominals and helps with balance and co-ordination.

Breathing:
-Exhale as you extend a limb and inhale as you retract a limb.

Step 1

Set up

-Position yourself on your hands and knees.
-Ensure your wrists are under you shoulders and your knees are under your hips.
-Try to find a neutral spine, draw the shoulders down and avoid over arching your lower back.

Step 2

Arms first; 6-8x on each

-Send one arm at a time, as far forward as you’re able, then place this back to the start position.
-Repeat with the other arm.
-Try sending your arm away and lifting it off of the ground.

Note: Shoulders should stay level and your body weight even as if between two walls.

Step 3

Now legs; 6-8x on each

-Send one leg at a time, as far back as you’re able, then place this back to the start position.
-Repeat with the other leg.
-Try sending your leg away and lifting it off, of the ground.

Note: hips should stay level and your body weight even as if between two walls.

Challenge 1

CO-ordination
-Try away the opposite arm and leg at the same time.
-Fluidly alternate which arm and leg is moving away.

Challenge 2

All these actions can be performed lifting the limbs off of the ground.

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