December exercise of the month Wall by Janice Dulak, Master Romana¹s Pilates Instructor/Trainer, author of
³Pilates for the Dressage Rider² www.pilatesfordressage.com
<http://www.pilatesfordressage.com>
The end of the year has come, and I hope you have enjoyed your exercise of
the month. My passion is to teach people that they have so much they can do
in their body that will help them have better posture, feel better, and help
them make their horses happier because they are using their body better when
they ride!
The last exercise is based on the Pilates Wall exercise. If you performed
April¹s ³Tighten your Bum² exercise you already have the basis for this
one. This exercise can be performed anywhere you have a wall to stand
against, and it will stretch your lower back. I find this helpful do at the
barn as well as at a cocktail party! Happy Holidays!
Remember, as with any exercise program, please be sure you check with your
doctor to be sure it is safe to do so.
Step 1: Sidle up to a wall and place your back against it. To do this you
will need to walk your feet away from the wall and soften your knees. Photo 1
Step 2: Engage your abdominals and bum muscles and press your lower and
middle back onto the wall. (this is the part of the exercise that can be
done even at a cocktail party!) Photo 2 The back of your shoulders and
head will probably not be on the wall and this is ok.
Step 3: Keeping your back on the wall and your shoulders down, slowly reach
your arms forward without allowing any part of your mid or lower back to
leave the wall. Photo 3
Step 4: Lower you arms and repeat 3 5 times
While seemingly simple, this exercise creates a strong and stable core that
you can use to look better in a holiday dress as well as helping you sit
better in the saddle. When you mount your horse, find all of these muscles
gently working for you and feel as though that back is pressing against a
wall as you walk, trot and canter. Your horse will love you!
All the best for a great 2012!
DSCN0316.JPG Photo 1
DSCN0317.JPG Photo 2
DSCN0319.JPG Photo 3
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Janice Dulak
Master Instructor Trainer, Romana¹s Pilates
Author of ³Pilates for the Dressage Rider²
www.pilatesfordressage.com
Exercise of the Month: Wall
