Body Wise*

Tracy Broyles is a PhysicalMind Institute Certified Pilates Instructor, instructing classes since 2000.

Jerry Roylance is a PhysicalMind Institute Certified Pilates Instructor on all apparatus. Active in the fitness environment for over eight years.

Stephanie Lanckton (model) is a Physical Mind Institute Certified Instructor and co-founder of Pearl Pilates and founder of Plumline Pilates.

All practice at the Pearl Pilates Studio; 1211 NW Glisan, Suite 206; Portland, OR. You can contact them at 503-860-0250.

*The information contained herein is not intended to diagnose or treat ANY medical condition.

On the Ball with Pilates

By Tracy Broyles and Jerry Roylance

As you may or may not know, Pilates is done on a mat and with special equipment. However, did you also know that Pilates can be done on an exercise ball? Working out on a ball challenges balance and core muscles. Remember that every movement should be dynamic so that it involves feeling a lengthening from top of your neck to the bottom of your tailbone. Many of you may already have a ball in your possession, so let’s open the closet door, dust off the ball, and get to work.

The Right Ball for You
The following is a guideline for getting the right size ball for your body.

Ideally, while sitting on a ball with feet flat, your hips and knees should form a 90-degree angle.

Guidelines
Breathe deeply through the nose into the base of the lungs, exhale deeply through the mouth allowing the deep abdominal muscles to engage. Exhale during the exertion.

Before you start any exercise, know what you are going to do, then initiate the movement. Keep a dynamic length by not allowing your body to collapse or shorten. While stretching, move gently into a level of tolerance, not pain.

Keep your movements slow, be aware of your body’s placement. Hold all stretches for at least 30 seconds.

These are just a fraction of the possible Pilates exercises that can be done while using the ball. Once you have mastered these, you can contact us for a one-on-one session or a group session using the ball. Also some good books on the subject are: Therapeutic Exercises Using the Swiss Ball by Caroline Creager, P.T. and Pilates on the Ball by Colleen Craig.

Flexion Over the Ball Purpose: To stretch back and neck muscles. Action: Kneel in front of ball, inhale, on the exhale lay your body on the ball, head, neck, arms relaxed. Insert: Do not flex your neck. Remember this is is a stretch. So relax.	Extension Over the Ball Purpose: To stretch the shoulder and chest muscles. Action: Start by sitting on ball, walk your feet out so that trunk is resting on the ball.
Hip Opener Purpose: To release and open the hips without harming the back. Action: Lie on floor with ball under feet, legs bent to a 90 degree angle. Allow knees to fall open. Roll ball away keeping your legs turned out. Once straight legged allow feet and legs to come back to parallel, bend knees, keeping feet on ball, and return to start position.	Knee Sway with Twist Purpose: To strengthen the oblique and abdominal muscles and to stretch the trunk. Action: Lying on your back, drape your legs over the ball resting your knees on the top of the ball. Hold a smaller ball between your hands and raise your arms. As you move your arms to the left, move your knees to the right. Repeat in the opposite direction.
Abdominal Work with Knee Extension Purpose: To strengthen lower abs while keeping trunk in neutral alignment. Action: Lying on your back, place ball between ankles and bend your knees to a 90 degree angle. Inhale and on the exhale lengthen your legs up towards the ceiling, take a breath, and on the exhale lower legs back to the bent position. Don’t tense your back! Insert: Do not arch your back. You want the back as flat as possible.	Push Up Purpose: To work the shoulder and chest muscles as well as the whole torso. Action: Kneel in front of the ball and begin to lie on ball walking out using your hands until the ball is at your thighs. Keep elbows pointing back and fingers pointed front. Inhale and bend elbows allowing your body to tilt down, exhale to come up. Keep butt and inner thighs tight and entire body in long alignment. Insert: Do not arch the neck or allow shoulders to drop. You want a straight line.
Leg Tuck Purpose: To strengthen arm and abdominal muscles as well as stretch out the spine. Action: Start in the same position as the push up. As you inhale, bend legs and bring knees up toward your chest, release your neck. Exhale and return to start position.