A number of clients have asked for exercises which they can do at home. I have put together a list of exercises which are safe and effective for most clients including those with issues at the Sacro-Iliac Joint (SI Issues) and low back pain. Most of these exercises I teach regularly in the studio as I give them a great value.

Like usual I start with Kathy Grants Song. Yes we normally do this laying on the table, but try it while standing to engage your core.

Stabilization:
Zipper
Navel to Spine
Belt
Bra Strap
Suspenders
http://larryhallpilates.com/index.php/2017/03/17/kathleen-stanford-grant-lets-remember-her-song-2/

Once engaged then follow it with:

Pelvic Clocking: Head is 12:00
Do just 12:00 – 6:00 pelvic rocking

Single Leg Lift
Leg Changes
https://youtu.be/LJ8na27P5b0

Isometric Abs
Isometric Abs with Single Leg

Chest Lift
http://larryhallpilates.com/index.php/2017/03/17/fundamental-exercises/

Opposition Reaches – or Sky Climbing

I also want to go over standing posture which in and of itself is quite important:

Stand with Toes together and a small space between the heels – think the size of a marble.

Dome the feet while relaxing the toes – this comes from the outside of the hips

Pull the knees up the front

Spread the knees additionally from the outside of the hips.

Feel the tail bone reach to the floor.

Oppose the reaching of the tail down by lengthening through the crown of the head.

You should feel your weight transfer to the heels.

Finally if you feel you need a reset – stand next to the wall with the feet out in front. Firmly pull your lower ribs into the wall letting the head pull away, you will now be in a flat back position.  You can either just stand and enjoy the light lower back stretch and ab engagement or do a set of wall 100″s:  https://youtu.be/1L84TKBatHc

Happy 100’s
Larry