Pilates Set Up
Terms we use to set up our exercises to maximise workouts safely.
1️⃣ Lift through the crown of your head
‼️ means lengthening the spine by thinking of the crown of your head following a straight line from your tailbone. This technique helps to correct alignment and reduce neck strain‼️
2️⃣ Roll shoulders back and down
‼️ means to actively engage the muscles in your upper back to gently draw your shoulder blades towards your spine, effectively creating a more open posture by lowering your shoulders away from your ears and preventing a hunched position‼️
3️⃣ Pull belly button towards the spine
‼️ means engaging your deep abdominal muscles, specifically the transverse abdominis, to create a stable core by drawing your belly button slightly inwards, essentially acting like a corset to support your spine; it's a cue to activate your core muscles without excessively tensing your stomach muscles‼️
4️⃣ Tilt the pelvis
‼️ means positioning your pelvis so that your hip points and pubic bone are in the same plane. This position helps to support your spine and hips, and allows for a wider range of movement
