In the video Sarah executes the 4 point kneeling exercises she performs perfectly. Some pointers to make sure your execution is just as good, so you get maximum benefit from the exercises, and tips to help correct your performance include;
- When performing your cat/cow and thread the needle stretches aim to bend/curve/rotate from every joint in your spine not just one or two pivot points. This encourages flexibility through out your whole spine, maintaining joint health. Pivoting from just one or two points is common in patients with poor posture, particularly those who spend a lot of time sitting at a computer. If this sounds like you ask your teacher/physio to show you how to self mobilise individual levels of your spine using two tennis balls taped together.
- Aim to maintain neutral spine through out the leg and arm reach exercises. If you notice your back starting to arch, this is a sign your core is not engaged, therefore stop and reset your neutral spine and use your prompting to activate your inner core muscles.
- Don’t let your shoulder or pelvis drop while performing the leg and arm reach exercises. If you notice your pelvis twisting as you stretch your leg our or one shoulder dropping as you reach out your arm, this is a sign that your not maintaining stability through your pelvis and shoulder girdle respectively. To correct this reset your core and reset your shoulder girdle (shoulders should be pushing away from the floor) as shown in the video, then try again. If you find you are not able to maintain stability ask your physio/teacher for a modified version of the exercise.
If you are not sure you are keeping stable place a book on your back (similar idea to walking with a book on your head from deportment classes of old!), if it doesn’t fall off that is good feedback that you are performing the exercise well.
The one disadvantage of the 4 point kneeling position is it loads the wrists and knees. If your suffer from aches in either of these areas make sure you have sufficient padding underneath your knees and place your hands on a rolled up towel to reduce the load on your wrists.
Welcome to freedom in movement!
Come along to our Physio led Pilates classes and “love the way you move”
Sydney North Shore: Roseville
(We are easily accessible for clients based in Willoughy, Lindfield, Killara, Artarmon, Forestville, Chatswood, Gordon and St Ives).
Sydney Eastern Suburbs : Darlinghurst
Phone Sally on :0404 366 363 or visit our website www.pro-align.com.au and enquire now!