Exercises from Lynne Robinson
New study reveals Pilates can help you beat stress
Sleepless nights, nausea, sweating, pounding heart, headaches or even irregular periods. Even though stress is a normal part of life and our body is designed to experience and react to it, its symptoms can make it very difficult to cope with.
There is little you can do to prevent stress, but fortunately there are many things you can do to relieve its symptoms. Some people swear by camomile tea, others will take a long bath. However, according to a recent study, Pilates has actually proved to help our body deal with mental and emotional stress*.
How?
Lynne Robinson, Founder of Body Control Pilates (to find a teacher near you go to www.bodycontrolpilates.com) and author of Pilates for Life:
explains “The scientists at the University of Pittsburgh have identified a circuit, which directly links part of the brain to the adrenal medulla (this is the inner part of the adrenal gland, which triggers an adrenal surge when we feel stressed). The very same network is also associated with the part of our brain, which controls movements”.
The magic of Pilates
From Reese Whitherspoon to Cameron Diaz, practically the whole of Hollywood is obsessed with Pilates. So what’s so unique about Pilates? Lynne says, “Anyone who does Pilates regularly will recognise the moment, a few minutes into a session, when you get an overwhelming sense of release and calm, and, dare I say it, even joy. As your breathing deepens and settles into its rhythm, as your spine lengthens and unravels, as your deep core muscles connect and your limbs stretch out, mind and body unite and you suddenly feel in control. The world seems to be a better place. It’s almost addictive, which might explain why classes have waiting lists. No one leaves, no one wants to miss out”.
Lynne’s 3 top stress busters
- The Relaxation Position
In this starter exercise you learn how to position your body, breathe and activate your deep core muscles.
Starting Position:
Lie on a mat on your back with your knees bent, feet hip-width apart and parallel. You can rest your arms on your pelvis or by your sides. Check that your pelvis is level (neutral) and your spine retains its natural curves. Take a few breaths, wide and full into the back and sides of your ribcage.
Action:
Breathe wide into the ribcage.
Breathe out, and gently squeeze your back passage (anus) as if trying to prevent passing wind and bring this feeling forward to your pubic bone. Then gently draw these muscles up inside like an internal zip. Notice what happens to your lower abdominals? If you wish you can check placing your fingers just inside your pelvic bones. You should be able to feel them engage, gently hollowing away from your fingers.
Breathe in and hold this ‘core’ zip.
Breathe out and release.
Now try again but this time try adding several breaths as you hold the gentle internal zip. Breathe wide and full into the back and sides of your ribcage, before releasing.
If you found it hard to breathe, you have zipped up too far! With the following exercises, you should use only enough core connection or zip to control your movements.
Variation
Try relaxing in this position to help release unwanted tension in the body. Feel your body supported by the mat. Your head heavy, your ribcage anchored and spreading wider with each breath, your pelvis centred and your feet grounded. Become aware of the gentle rhythm of your breathing.
- The Starfish
Free flowing movement away from a stable centre.
Starting Position:
The Relaxation Position with your arms down by your sides, palms facing your body.
Action:
Breathe wide into your lower ribcage to prepare.
Breathe out and raise one arm back as if to touch the floor behind you. Remember you may not be able to touch the floor comfortably, so only move the arm as far as you are happy to do so. At the same time, slide the opposite leg away along the floor in a line with your hips, keeping the pelvis stable.
Breathe in and hold the stretch.
Breathe out and return the limbs to the Starting Position.
Repeat eight times, alternating arms and legs.
Watchpoints:
The ribs stay integrated with your waist as the arm reaches away.
Think wide and open across your collar bones.
Maintain the distance between your ears and your shoulders.
The pelvis stays still and neutral when your leg slides out and when it slides back.
Do not be tempted to over reach. The torso remains undisturbed.
Slide the leg in a line with the hip. Think of using the back of the thigh rather than the front of the thigh to bring the leg back.
- Roll Downs
A great way to fully release tension in the upper body. Think of rebuilding and renewing as you restack the spine.
Starting Position:
Stand tall on the floor. Feet hip width apart and in parallel if comfortable. Bend your knees a little and keep them bent throughout.
Action:
Breathe in as you lengthen the back of your neck and nod your head forwards.
Breathe out as you continue to roll your entire spine forwards and down. Imagine you are rolling over a large beach ball to create space between each bone. Roll until you can go no further without bending from the hips.
Breathe in as you begin to roll your pelvis underneath you.
Breathe out as you continue to roll your spine back up, restacking bone by bone. Lengthen your spine as you return back to upright.
Repeat up to 8 times.
Watchpoints:
Roll smoothly through each segment of your spine.
As you roll down, begin the movement with a nod of your head and as you roll up, begin the movement from your pelvis rolling underneath.
Roll directly through your centre line.
Keep your weight balanced evenly on both feet.
About Back4Good:
Back4Good® Practitioners are exercise specialists who are trained to help people with non-specific low back pain. Practitioners are already experienced Body Control Pilates teachers, having been certified by Europe’s foremost Pilates organisation. They have additionally undertaken extensive training exclusively related to exercise referral and low back pain to become a Back4Good® Practitioner and a Level 4 Advanced Exercise Instructor.
This training has been externally accredited by SkillsActive and The Register of Exercise Professionals who oversee quality and standards for the UK health and fitness industry. All Back4Good® Practitioners are registered as a ‘BackCare Professional’ with BackCare, the charity for healthier backs.
For more general information on the Back4Good® Programme and on Body Control Pilates please visit: www.bodycontrolpilates.com www.back4good.eu
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