Get Fit with Stott Pilates

AROUND 20th century, Joseph Pilates exercises to find the movement which aimed to strengthen and balance the body musculature as part of rehabilitation therapy. Along with the growing needs of therapy and rehabilitation areas of discovery, in 1988 Moira and Lindsay G. Stott Merrithew update Pilates movements that already exist, and they called Stott Pilates.

Exercises that incorporate respiratory ability, concentration, focus, and this, over a period in train the muscles of the body such as stomach, shoulder, back, buttocks, arms, and other. Movement which combines the concept of body, soul, and mind is very effective edit position muscle body, especially abdomen and back, so that will make the body postures so better. In addition to the increase in the ability of muscle activity.

Stott Pilates exercise is suitable for you who want to get the effective exercise in terms of time and results. So that is suitable for rehabilitation therapy, the establishment of the body, prenatal exercise, and working women.

Respiratory
Take a sleeping position with the position of the hands and feet is buckling straight at the waist. Try to position the feet parallel pelvis and spine relaxed, so that the position of the penis and bones belly parallel. If difficult to maintain the position of knee and foot, use small ball to hold the position of knee and foot. Slowly pull the breath from the nose, while developing side to side and back. Then dispose of breath from the mouth slowly while the muscle basic contraction with pelvic muscles, such as holding urine.

Perform this breathing 3 to 5 times towing and bellows. Try to get overstrung respiratory muscles during the bottom of the pelvis and stomach. If released, enable more time to remove the breath.

Arm movement
In the sitting position, lift both hands up next to the ear. Keep the shoulder does not rise or breast form. Key position lateral muscle in the stomach so that the neutral position, and avoid tension in the spine area. This is a preparatory movement that must be remembered in the movement out, interesting, and shrug.

Elongate, Interest & shrug
Get both arms straight ahead. Strive palm facing position and head straight to the front. In the neutral position, base of arms does not increase, down and forward. Slowly move the arm to the front without changing the position of the body, arms, head and arms to make concessions such as the front. Experience the scapula to move each other. Repeat slowly to 3 to 5 times. Then back to the original position, pull the shoulder muscles to the scapula to the back near each other. Stay conscious of the position and views as they are fixed to the front. But do not over-the shoulder as interesting will cause cramps and feeling stiff in the back. Repeat the movement 3 to 5 times.

Next, still in a position. Lift the hand straight up next to the ear without raising the shoulders. More slowly lift your hands up to the scapula moving ride. Make it 3 to 5 times.
Back to the same initial position, pull the shoulder down to the scapula to move down. Also do 3 to 5 times.

Back Bone
Take relaxed sitting position, but the body remains sturdy. Avoid too tense in the back area. Expand the second straight arm to the right and left side, do not contraction the shoulder and neck muscles. Do not try to form a chest. Play stomach slowly to the right position with the arm movement. Strive arms remain awake and view the round. That is, that there is no contraction in the shoulder, back and neck. Use only side of the stomach muscles to do the movement, so side at neutral position. Perform 3 to 5 times slowly and feel the tension in the stomach and pelvic muscles basis. To do to round to the right and left.