Standing feel-good stretching release

When in doubt, remember that feel-good wins every time. YOU are worth all the effort.

Whether we want to admit it, we are all victims of sedentary life. Desk job people, you can relax; we’re in the same boat. Look at me sitting around while sharing this info with you; this article won’t write itself. And since we’re all in this together, we can discuss it and find more efficient ways to keep our pelvis healthy and robust.

I’ve made this stretching routine a little longer for you to close this chapter. And it’s all standing. If you spend at least 30 seconds in each pose, I promise that your pelvis will continue to maintain its dynamic flexibility. Because you’re a Pilates practitioner, remember your mat routine because stretching independently without strengthening the rest of your body is only sustainable for a short time.

So for this last class, I made a stretching and strengthening routine that combines all four topics I covered this month. Let’s recap:

• The hidden gem muscles – The Psoas – Release your psoas and reclaim your power.
• Wrap+Squeeze+lift+connect= pelvis strength.
• Inner thighs, outer hips, glutes, and core stability with the magic circle.
• Create more space in your body. A Mat work routine – TFL friendly.

I get it; time is limited for all of us. But here’s the thing: tightness doesn’t care how busy you are. Make time to release it or let it hold you back.”

Since I know that you love the feel-good effect after a good stretch, therefore I know that it will be worth all your effort. 

YOU are worth all the effort.

Thank you for reading every week.

Xo 

Adding a TFL stretching and strengthening exercise routine in your practice will increase hip stability.

So we started this month by bringing awareness to the psoas muscles. Think of psoas muscles as a precious gem 💎 located inside a deep jungle, and to find this gem, you need to eliminate all the stuff hiding it. All the stretching we are doing right now is accessing the psoas.

The Tensor Fascia Latae (TFL) muscles are a thin layer on each side of the pelvis with significant responsibilities. When strong, they provide hip stabilization for any leg work. But when tight, they deviate the body in different directions and stop muscle activation in the hips. 

So, to give you this awareness in your pelvis and leg, I have created a 10-minute stretching that targets the Tensor Fasciae Latea muscle. I want you to pay special attention when you do the stomach series and see if you feel any difference when you bring your leg to your chest. And if you do feel something different, please let me know. Deal?

All the stretching is standing, but I’ve also added some laying down exercises to maintain the mat work TFL-friendly.

Here are a few cues and tips to keep in mind this week.

• The Rolling like a ball exercise can feel new every time your pelvis muscles open up!

• Please, please, please… slow down when you do The Elbow to knee exercise. I know it’s tough when you reach the last stomach series, and you want to get it over with. But oblique works are necessary for hip stability as well. Take a break after the Double Leg Lower and Lift exercise and start the elbow to knee.

What’s new today?

• TfL stretch in Side leg kicks  series
• Inner thighs up and down and stretch
• Outer hips strength
• Hamstring stretch and hip flexors stretch
• Quad stretch is a great option if your knee is unstable.

Happy Diwali to those who celebrate.

Jeanique

Video mentioned: Standing hips Stretching – https://youtu.be/fFwEp1IdDS8

Xo