Hi.
Welcome to Restorative Pilates.
My name is Victoria and today we'll be looking at a few ways to offset too much sitting and how to stretch and stay open.
Nice breath in exhale pulling that belly button in and up Thinking about our alignment with our feet forward,
We engage into the ball.
Pulling our pelvic floor in and up which helps to engage those low abdominals.
As we grow tall through the crown of the head,
Ear over shoulder over hip.
With our hands behind our head,
Inhaling into some extension.
As we scoop and hollow the belly button in and up,
Connecting through the ball between our legs and behind our back.
And if you don't have a ball maybe a little pillow would be nice Just something to connect into.
As we come into a little bit of oblique work,
Stabilizing our pelvis.
Let's go ahead and open up our external hip rotators.
Coming into that figure 4 position.
We hinge forward with a flat back.
And we can always rotate toward that hip.
If we want to deepen the stretch.
Gently pressing that knee down.
Nice flat back hinge.
Opening up from sitting is really important as well.
As we draw the roller under the back of our pelvis and bring our knees toward our chest.
Gently rocking side to side.
We can also come into that figure four position.
Feeling hows,
We do rock how that effect.
The hips and our stretch.
Opening up those hamstrings is so important As we flex our feet and lengthen those heels away from us.
We can come into a scissor position,
Opening the hip flexors and the hamstrings.
While engaging those low abs.
And then a nice hip flexor stretch,
Letting gravity and breath assist us.
As we lengthen that heel toward the floor and out of the hip.
Really just taking our time and breathing.
Nice opening as we put the low back into traction.
Controlling that roller through each little part I hope you found those tips to be helpful.
If you've had an interest in Pilates,
I hope that you will explore my live event,
Restorative Pilates.
Every Wednesday at 10 a.
M.
,
And every Saturday at 11 a.
M.
Pacific Time.
