Pilates Classes – Side Twist

Today I’m going to introduce you a piece which I like to teach in my Pilates classes, called the Side Twist. I like this Pilates mat exercise because there aren’t many exercises that involves spinal rotation in mat Pilates, hence this gives balance to a mat Pilates workout. In addition, it is a challenging exercise which includes a large number of muscles in the different parts of this movement.

Tips when doing the Side Twist in Pilates classes

1. Press the support arm into the Pilates mat to reach your weight back towards the legs.

2. Think about lifting and rotating the pelvis up then rotating the lowering the pelvis back down.

3. Rotate the ribcage more to reach the arms when up.

4. Keep the pelvis high up to allow for more rotation.

5. Keep the legs straight to allow stretch to the back and outside of the standing leg.

Why rotate in Pilates classes?

With the massive usage of computers at work, a normal working person could be facing one direction for hours. This means the spine does not get any other movement other than bending forward to look at the screen closely. Hence rotating from side to side gives the spine another direction of movement. In Pilates classes, most teachers emphasize on doing the exercises equally on both sides and so this will allow both sides to be equally flexible. A very effective way of increasing flexibility is when you are in a ‘closed loop’ when exercising, which allows you to be at your end-range of movement and this exercise allows that.

There are also another group of people who needs this; those who love sports such as golf or tennis. They may be fanatics who play more than once a week and these sports involve a lot of rotation or twisting. Since these sports are typically power driven, it is easy to get injured if you over-exert yourself without being flexible or good in rotating. It is more crucial to have a good range in rotation than a pair of strong arms when generating power on the ball hence I highly recommend this piece!

What if I don’t do the Side Twist in Pilates classes?

Well you can do other mat Pilates exercises that are similar such as the Saw, Spine Twist, Criss Cross and Corkscrew. However I personally feel there are a whole lot of Pilates exercises that involves twisting the body if you are not restricted to just the Pilates mat workout. There are many Pilates equipment such as the Pilates reformer, Pilates chair, Cadillac, Spine corrector or even the signature Towelwork and Floorwork from Fletcher Pilates. There is so much more out there so don’t miss them!

After watching this video, please comment on your experience of this piece in your Pilates classes.

Share

Pilates Highlights from 2011

Happy New Year! May all of you experience good health and may your Pilates journey bring you freedom and fulfillment. I always believe that in a new year we must look and move forward. I also treasure what has just passed and use the past learning experience to help me get better! Hence I would like to take the opportunity to share with you some Pilates highlights from last year and I have chosen an article from about.com, one site which I love to go to. Enjoy the read and this year I really look forward to sharing with you more and also to hear from you as I believe your comments can help change the lives of others who frequent this site!

Article from about.com:

I hope you will look back on 2011 as a good year. It was for me. And from my unique vantage point, I think Pilates had a good year too. So, before we dash into the New Year, I thought you might enjoy a little reflection on the past one. Here are 10  Pilates highlights from 2011:

We Made News -

Pippa Middleton Gives Pilates a Booty Boost.  After the Royal Wedding, when word came out that Pilates was at least partly responsible for Pippa looking so fabulous in her body-skimming gown, the web went Pilates crazy. There were stories about Pippa’s bum everywhere and we continue to see Pippa and Pilates stories roll out.
Read more about  Pilates at the Royal Wedding

Pilates Continued to Grow: In an August, 2011 report, the independent industry research publisher IBISWorld reported that Pilates is growing and expected to grow more. (quite right). Read: Statistics Show: Pilates Keeps on Growing.

We Had Opinions -

Your Favorite Pilates Exercise:  The most popular exercise on this Pilates website was: The Hundred. Runner up: Standing Legwork. Both results surprised me because I think Teaser is leading in our Readers Share Favorite Exercises postings.

Your Favorite Workout: The Classic Pilates Mat Sequence Of course!
Runner up: Beginner Pilates Exercises, which I take as a good sign.

The 2011 Pilates Readers’ Choice Awards: 2011 was the first year Pilates at About.com participated in the About.com Readers’ Choice Awards and we had a tremendous show of participation. Readers voted in 3 categories: Best Workout Clothes, Best Pilates Reformer, Best Pilates DVD.

We Embraced New Books -

Pilates Anatomy: Destined to become a major Pilates resource, Rael Isacowitz and Karen Clippenger teamed up to reveal the anatomy and kinesiology of the classic Pilates exercises in this illustrated and technically detailed book .  Read my Review

The Pilates Path to Health: The Pilates community enthusiastically embraced this heart-felt exploration of how the effects of Pilates go way beyond exercise. Read  My Review

We Came Together -

Pilates Conferences: Pilates people are getting together to share expertise, learn, and be inspired. The PMA conference may be the largest of the conferences, but significant gatherings of Pilates enthusiasts happened all over the world. This is an encouraging trend. Read reports from the 2011 PMA conferenceLearn about other Pilates Conferences

Pilates in Social Media: The Pilates community on social media really exploded this year. We’re having a great time posting articles, photos, and information as well as generally supporting each other. Join me, Marguerite Ogle, and Pilates.About.com on Twitter, Facebook , Linkedin, Pilates Forum.

Pilates Elder Ron Fletcher Passes Away: On December, 6, 2011 we mourned the loss and celebrated the life of one of our greats:  Ron Fletcher.
Learn About Ron Fletcher and Fletcher Pilates

10 makes for a short list! What is on your 2011 Pilates highlights list? Please comment below.

Share