I’m with the band.
While it is true that Pilates can be a very effective form of movement with no equipment, the addition of props to Pilates mat exercises can intensify your experience and can give you excellent feedback during movement. It is a common misconception to view props in a negative light (I know you like to do things all on your own!), but props can be very good friends that can offer assistance when you need it.
Resistance bands are one of my favourite props and are affordable, space-economical and versatile. They are essential shape shifters when it comes to Pilates because there are so many different things you can do with them. They come in a wide range of resistance, so there is something for everybody at all levels of fitness.
One common complaint that I have been coming across lately are cranky necks. Although computers and smartphones are not going anywhere anytime soon, there are ways to get a little bit of relief in the head/neck/shoulder region without compromising our need to be connected. When our necks get stiff, one of the contributing factors could be a lack of mobility in our shoulder and thoracic spine, which means our neck does all the work for the parts that might not be functioning or moving optimally.
An easy exercise to gain more mobility in our mid-back?
Open Book Rotations With A Resistance Band!
1. Grab a resistance band of your choice (I like red or blue for this exercise).
2. Come down into side lying position with knees bent. I like to put a pillow under my head for comfort and also one between my knees so that my lower back doesn’t join the party.
3. With both arms extended in front of you, the bottom hand grasps one end of the band and the top hand somewhere in the middle of the band, ensuring that you have a little slack before you begin (you don’t want to pull the band too tight!).
4. Give the pillow between your knees a slight squeeze.
5. With the bottom hand as an anchor, open the top hand back and rotate back, your face following your hand. Work to the edge of your end range of motion.
6. When you “close” the top hand back and return to your starting position, resist the pull of the band. You want to work with the resistance, as opposed to having the resistance bringing you home passively.
7. Complete a few reps (I like to do 8-10) and repeat on the opposite side.
8. Feel brand new!
This is a great demonstration, below. However, you can see how a pillow under the head would be beneficial, taking the strain off the head/neck/shoulder area so you’re not compounding the neck issue.
There are so many ways to incorporate props into your Pilates repertoire, the resistance band being just one of them. They can turn a dreaded exercise into one you love and can amp up the feel factor on simple movements. Experiment with what’s out there and see what fits with your movement practice!
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