Hi everyone,
Welcome to this quick standing Pilates session.
This one is perfect after a long day of sitting or maybe after a long day of traveling when the body feels kind of tight and a little bit achy.
So we try to decompress,
To elongate and to find the lightness in the body again.
All we need is either a wall or maybe a door where you can lean with your entire back again.
So let's get started.
Please come with one foot length away from the wall.
Bring the heels together,
The toes apart.
Pilates stance.
For now,
Just lean with your entire back against the wall.
And.
Try to find your sacrum against the wall,
The mid-back.
The shoulder blade.
And the back of your head.
If this is very difficult for you,
You might want to bend the knees a little bit in order to bring the mid-back,
Upper back and your head against the wall.
For now,
Just let's take a few deep breaths through the nose.
Inhale.
And exhale all the air out.
Few more.
As you inhale,
Try to breathe into your chest.
So imagine your ribs expand out.
And as you exhale,
Imagine that the ribs come slightly together,
But the top of your head is reaching up to the ceiling.
So even if you're just standing right now,
Try to find that internal work.
To find already kind of balance,
Inner balance in your body.
Pay attention that you have equal weight on both feet,
Equal weight on all 10 toes.
And try to find already your center so imagine there's one straight line through your center through your body in the midline and you want to bring everything kind of already into balance.
Then from here,
One more deep breath through the nose,
Inhale.
And exhale all the air out.
Now we add the arms.
As you inhale,
Reach with your arms forward and up.
And exhale,
Lower the arms over the side.
So it's not just lifting the arms,
It's really reaching forward and up as if you want to lengthen the entire body up towards the ceiling and exhale,
Lower the arms.
I'm going to do a few more.
And use your breath and the movement of your arms to find a lengthening in your back.
Inhale through your nose.
And exhale all the air out.
One more time.
Now reverse.
Open the arms over the side.
Inhale,
Lengthen.
And exhale,
Lower the arm.
Might notice a difference between left and right.
I definitely feel my right shoulder way much tighter.
Much higher,
Also the way my shoulder blades are moving on the wall is very different.
Most of us feel a difference between left and right so that's totally fine.
Last one.
And from here,
Lower the arms down and turn,
Bring your arms,
Your hands against the wall.
Now try to bring your triceps into the wall.
Opening the shoulders,
Opening the chest and relax.
Triceps against the wall,
Shoulders open.
Hands against the wall and relax.
Two more like this.
So try to keep the chest,
Your rib cage against the wall.
And relax,
One more.
And relax.
Now lift the arms one more time to the front,
But this time bend the elbows.
So the elbows at a 90 degree angle,
Shoulder height.
As you inhale,
Try to open the arms towards the wall to the side and bring,
If you can,
The elbows against the wall.
And then move them back to the front shoulder height.
So only open the elbows as far as long as you can keep the ribs against the wall.
And to the front.
So maybe for you this means that you can open your elbows only maybe until here and that's totally fine.
And close.
Two more.
Feel the upper back activating.
Try to keep both legs.
We use strong and activated.
Next level for this one,
Open the elbows again.
Now try as good as you can to reach with your arms up to the ceiling and slide the arms back down.
And bring the elbows to the front.
Two more.
He has felt.
Keep the ribs against the wall.
Maybe you can.
.
.
Reach up.
Bend the elbows,
Move them forward.
One more time.
Open open the chest,
Open the shoulders.
And down.
And to the front.
Lower the arms all the way down.
Now we're going to move the spine and for this one try not to just move the spine but find a stretch somewhere in the back.
The first one lift your arms to the front shoulder height and now from here Take a deep breath in,
As you exhale,
Bring the chin to the chest.
And try to bring the lower back against the wall.
So chin to the chest and try to bring the lower back into the wall,
Reaching with the fingertips forward and keep the lower back in the wall.
And then curl the spine back up.
Two more.
So it's again not just.
.
.
Lowering or peeling off of the spine,
It's really lengthening away from the spine.
So press your legs into the floor to reach with the fingertips forward.
The top of your head is reaching forward and then come back to center.
One more time this way.
Deep breath in.
As you exhale,
Chin to the chest.
Reach with the fingertips forward.
Keep the lower back for now still against the wall.
And roll up the spine lower the arms down the next one that's um Think of more of a passive,
Let gravity work for you.
Take a deep breath in and as you exhale,
Chin to the chest.
Let the arms,
The shoulders super relaxed.
And then roll down the spine until the fingertips are roughly knee level.
Let's go first towards the knees.
Maybe you want to bend the knees if it's too tight in the hamstrings.
Otherwise,
Just let your head super relaxed,
Shoulders super relaxed.
But from here now active.
Try to send your tailbone to the heel.
To roll up the spine so initiate really from the hip your shoulders.
And your head follow.
And I did two more like that.
Change your chest.
Exhale as you lower the spine down.
If you can if you want this time a little bit lower But try to pay attention that you actually just want to stretch your back.
And to mobilize the spine.
Everything super relaxed really let gravity work for you and then send your sit bones to the heels to bring first the pelvis back Then the ribcage.
Then the shoulder blade.
Than your hand.
One more time.
As you exhale,
Slowly roll down.
So this is very relaxed,
Kind of heavy,
Heavy shoulders,
Heavy arms.
Relax your neck.
And now as you roll up,
Visualize your spine really in a straight line in the center of your body.
And try to bring each vertebra at a time.
All the way And imagine you want to be taller at least a millimeter than you were before.
Very nice.
To open the chest a little bit,
Press your hands again against the wall,
And this time try to keep the upper back and your head against the wall,
But lift your hips away.
So you want to lift the hips,
But keep lengthening the entire spine.
Hips forward,
Opening the chest and the shoulders.
And then slowly roll down the spine.
So if we are on the mat,
For example,
This is kind of a shoulder bridge.
Press your hands into the wall to lift the hips away.
And then slowly articulate the spine back down.
Similar like on the mat,
It's Really a mobilizing of the back,
Especially the lower back as well.
So don't think on arching.
Think of lengthening the spine.
I'm still keeping reaching up the top of my head up towards the ceiling as I lift the hips.
And then slowly lower the spine back down one last time.
Reaching with my fingertips down and into the wall to lift the hips.
And slowly articulate the spine back down.
One last time.
We're going to mobilize the spine by rolling down.
Hands in front of your shoulders.
This time a bit more active.
So imagine more the fingertips and the top of your head reaching forward and down towards the floor.
Deep breath in.
Exhale,
Chin to the chest.
This time really press your feet into the floor to reach with the fingertips forward.
It's really more reaching forward than down.
And if you can.
.
.
Maybe even almost touching the floor.
About 10 centimeters.
Away from the floor would be great.
And from here,
Like before,
Send first the sit bones.
Two to heels.
Keep breathing with your arms forward.
The spine all the way first against the wall.
Lift the arms.
I repeat for two more,
So find now there.
Biggest stretch possible.
Then the arms shoulder high.
Chin to the chest.
And then peel off the spine.
Reaching more forward than down.
It's really a lengthening of the spine.
So make it active.
Try to activate both legs,
Equal weight on your feet,
Reaching with both arms forward.
And then as you lift,
You want to first send the sit bones to the heels,
Breathing with the fingertips forward.
First the entire spine and the back of your head against the wall,
Then lift the arms.
One last time.
Lower the arms,
Shoulder height.
Into the chest.
Heel of the spine,
Reaching with the fingertips forward.
Move forward and down.
And maybe you notice on one side most probably on the lower back a deeper stretch.
So try to find your center,
Find your inner balance.
And then sit bones to the heels,
First the hips.
Than the lower back.
Then the mid-back.
Then the shoulder blades.
Then your head one last tallest,
Deepest,
Longest stretch.
And then lower your arms down.
Bring your hands into the wall to gently push yourself away from the wall.
Keep the chest wide open and we are done.
Thanks for joining me.
