March 6 – The One Leg Stretch: 8-12 sets
I perform the head down variation which is safe for low bone density. I’ve got a small towel under my head, you could use a pillow or stack up more to feel comfortable.
I add 5lb ankle weights to increase the load, but I’m not taking my legs down as far because I want to keep control in my pelvis.
I’m thankful for how this past year my mat has helped me reconnect with amazing friends through zoom and meet new friends.
March 7 – The Double Leg Stretch: 3-6 reps
The low bone safe version is head down. I use low back support to help give me feedback in this challenging exercise. I start with my hands behind my head with my elbows up as I take my legs straight up to the ceiling. I’m working on getting my legs to connect into my core before I move on. I then add on the longer lever of my arms extended out and play with lowering the legs a bit.
I’m thankful for my amazing friend/client Brooke for introducing me to Pilates and giving me little cues that helped her from her past teachers! Love the top hat visual!
March 8 – The Spine Stretch: 4-8 reps
I use my yardstick with resistance bands again for this exercise. I have tight hips which makes this one super challenging for me.
I love that I’m training my core to sit up with support and keep my posture in check with the yardstick.
March 9 – Rocker with Open Legs: 4-8 reps
I performed the balance portion of this exercise for low bone density and used the yardstick again!
I’m thankful for the reminders from my teacher trainer. The last Mat class in person before the pandemic hit I remember being a hot mess trying to do this with all the other instructors doing it so beautifully. I would get so frustrated that I couldn’t get this one down and she would gently remind me that I have things going on in my hip from my past that I have to take into consideration. Work in progress. Be gentle and be kind. : )
March 10 – The Corkscrew: 3-6 reps
I perform the modified corkscrew and show variations to progress. Think conservative 75% vs 100% with the legs going to the side for low bone density.
I’m thankful for my neighbor allowing me to upcycle his shirt and bring new energy to it. Bonus, it’s my favorite color baby blue!
March 11 – The Saw: 4-6 sets
This modification I learned from Sheri Betz. It feels awesome to get the upward spiraling feeling!
I’m thankful for all the exercises I can still do even with low bone density!
March 12 – The Swan-Dive: 3-6 reps
I perform the swan but leave out the dive for low bone density.
I’m thankful for Nicole at Synergy Pilates for helping me work out the kinks in my form on this one! In the correct alignment, the full swan really gets the front of my body fired up to support the position.