Try one movement a day this March to celebrate Pilates March MATness!

What is it? From https://marchmatness.com/ it’s:

Celebrating Pilates around the world

Every year, Pilates lovers around the world join in a monthlong celebration of Pilates: one day at a time, one movement at a time. Hosted by 360° Pilates

March 1 – The Hundred: 10 sets (inhale for 5, exhale for 5)

I’m performing a head down variation that’s safe for low bone density.  

I’m working on building up my bones so I add 2lb ball weights & 5lb ankle weights to assist in my efforts!   

I’m thankful for this breathing exercise, especially in a pandemic.  

It’s a perfect way to work on deepening your breath to get oxygen to your body.

March 2 – The Roll Up: 3-6 reps

Low bone density safe version is hinge back keeping neutral.

I use a yardstick tied to my back with a resistance band to find and keep my alignment. 

I add on sitting upon a rolled-up towel to help get my pelvis in a better place.

I use another resistance band around my feet to help me stay connected and to add in a row for upper back strength.  

March 3 – The Roll Over: 3 each way

The rollover prep is all that is safe for low bone density. 

You can add the leg choreography. On the way up legs together, at top open legs shoulder-width to come down. Reverse it after 3. Legs stay open on the way up and close on the way down.

I’m thankful my last full rollover was teaching my long-time friend & now a client who originally told me about Pilates back in 2005. Where would I be without Pilates in my life????  

March 4 – The One Leg Circle: 4-8 circles each way

I show both the small and large circles. I start by using a resistance band and show a knee stir prep and another modification that I personally used for a long time. 

I talk about how I limit my range of motion going away from my body so I can protect my hip, which is one of the primary fracture sites when dealing with low bone density. I didn’t mention it but, a smaller range of motion and awareness would be good for those with hip replacements too. 

I’m thankful for how Pilates has allowed me to work through my old hip injury and I’m so surprised at how far I’ve come on that left side and getting more freedom of movement.   

March 5 – Rolling Back: 6-10 reps

All the rolling spinal exercises are a no-go for low bone density so I’m showing a balance modification keeping a neutral spine and allowing a slight curl of the tailbone. 

I also show a bridge curling from the tail to get the “rolling” motion.