How to practice pilates on the go?

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When you are sitting in one position for a long while, you load your spine. When you try to settle down more comfortably, you also expose it to unnatural twists and bends. Sitting motionless affects circulation. All this can cause headaches, fatigue and disastrous well-being. 

When you feel discomfort, sit back, take a deep breath and do some simple pilates exercises. It will not take you more than 15 minutes. The effects will be felt for a few more hours. 

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The rules of pilates exercises 

The tension of the center 

During the exercises, concentrate in the middle, that is, tense the abdominal muscles and the pelvic floor. This means that you should lightly pull your stomach (as if you were wearing tight pants). 

 

Breathing technique 

Breathe in your nose and exhale through your mouth. Learn to breathe through the ribbed path. Put your hands on the bridge. While inhaling, try to keep the chest together with the palms apart. With exhalation, the hands approach each other. The breath during exercise should be natural, free. 

 

Training during the journey 

Folding-rolling 

Sit on the edge of the chair. Lower the arms along the torso. Set the feet to the width of the hips, bend your knees. Keep your back straight, keeping the natural curvature of the spine. Shoulders are removed, shoulders are lowered. 

Exhale the air, tighten the center and slowly roll up the spine. First, the beard reaches to the sternum, then the neck, chest and lower back are moving. Keeping your shoulders relaxed, take a deep breath. Exhale again, stretch the lower abdomen and straighten the entire figure. Repeat 8 times. 

 

Twists towards the neighbor 

Straighten your back, close the shoulders to the spine. Cross your arms, grasp your elbows, and raise your hands to shoulder height. Keep the middle tension. 

When breathing out, turn your torso to the right. Hips and legs should be immobile. With an inhale, straighten the figure and return to the starting (central) position. With the next exhale turn left torso. Perform 5 times on each page.

 

Dragging a and dragging

Starting position as in the first exercise. Raise your left hand up, rest your right hand comfortably. 

With an exhale and a taut center, start pulling the left side of the body up and then to the side. In the breath, return to the starting position and lift the other hand. Do alternately 5 repetitions on both sides. 

Feet discreetly up  

Sit on the edge of the chair, straighten your back and remove the shoulder blades. Straighten one leg and rest it on your heel. Put the other one in your knee and lift it, wrapping the two hands under the knee. 

Exhaling, press the center and pull the bent leg into the torso. With an inhale change your leg and with the next exhale pull the other knee to the trunk. Repeat 12 times. 

 

Taxiing sideways 

Sit deep in the chair, your back straight, your arms lowered freely along the torso. 

Take a deep breath, press the middle and slowly raise your arms above your head. Keep your spine straight all the time. 

Exhale and move your arms sideways and down. Make 8 repetitions. 

 

End of driving stretching 

Head to the side 

Sit back in your chair, straighten your back, pull your shoulders and loosen your shoulders. Put your right hand on your head, on your left. 

Slowly tilt your head to the right. Keep your shoulders still. Hold in this position for 30 seconds. Repeat the exercise and stretch the other side of the neck and neck. 

 

Elbows back 

 

Starting position as in exercise 6. Put both hands on the back of your head. 

Then, lean your elbows back and hold in this position for about 30 seconds. 

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You can read also: Sauna as regeneration after training?

Posted on: April 15, 2019

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