I had the joy of waking up one beautiful morning feeling "crazy." Surprised, I wondered why and how. The joy lies in what followed: this "event" led me to a Pilates table, guided by a wonderful instructor, Marie-Pierre Gendron.
I had heard about this clever method. And my tension relief is so great that I have to share what I learned in a short time, which is accessible to everyone and which, by Jove, will have also changed my posture forever. Not only my posture, but also the belly that my slackness was causing.
I plan to continue my classes for a while, until I master the tips it offers for my life. Pilates helps improve posture, breathing quality, muscle performance (and muscle engagement means, among other things, unnecessary fat loss), flexibility, and general well-being.
I'm sure I'm not the only one struggling with slackening following pregnancy, for example, and tension in the neck, lower back, in short, in this rich region of the trunk! Rich because when we adopt a new posture, our life literally changes, both in terms of comfort and what we project. "Be the change you want to see in the world" Gandhi Joseph Pilates invented this system of physical exercises in the 1920s.
We perform balanced movements in a precise and controlled manner, always accompanying them with powerful breathing, which I will demonstrate to you because it alone can relieve your tensions, improve your unwanted relaxation and above all your posture, easily (I told Marie-Pierre at our first meeting that I wanted to always be straight but without forcing it, this breathing allows it).
I'm rediscovering my core strength and invite you to feel just as satisfied! So here's what you can do, lying on your back, sitting watching a movie, at your desk, standing cooking, walking, whatever you like. I repeat that this foundation alone has improved everything I wanted to change, and it's at your disposal. Marie-Pierre would tell you to start with about ten Pilates breathing exercises a day. I relieve my lower back, I strengthen my deep abdominal muscles by watching a good movie in the evening, and I now stand up straight, without forcing but by breathing the right way.
When inhaling:
- 1-Direct the air towards your lower abdomen so that it expands slightly. You will then feel your lower back expand slightly, towards the ground, allowing it to gently release excess tension. Be careful not to inhale more air than usual to remain comfortable!
Exhalation is done in four stages which are added together and which are done in the following order:
- 2-Release your lips, jaw and shoulders
- 3-this will allow your sternum to lower discreetly (you will feel it "fall/sag")
- 4-Continue to push air out of your lungs until your ribs tighten (you will feel a strain in your upper abdomen)
- 5-while maintaining this effort, engage the pelvic floor muscles (what we contract when we hold back the urge to urinate) and gradually pull your navel inwards
I find it enjoyable to engage my mind and focus. Very quickly, the sequence becomes natural and an integral part of our lives, for enriched vitality! Please let me know how it goes. It's amazing how a backache episode opens up a beautiful path and fulfills my desires as a woman who wants to stay healthy for a long time!
* In the top photo series, I was lying on this half-moon. You have no idea how good it feels after just a few breaths because, as Marie-Pierre demonstrates, our muscles "fall" on either side of the half-moon and relax more. The great thing is that you can easily do it at home, at the office, at the cottage using a "smooth spaghetti" from the pool or even a rolled and "patted" beach towel (contraindications: intervertebral disc problem / osteoporosis / pregnancy). See how the buttocks are slid onto the end of the half-roller; ideally, the feet are placed at the same height as the buttocks (e.g., each placed on a cushion) to help the curve of the lower back to be neutral.
** Here's one of the Pilates machines, the Reformer, which performs a large number of exercises. But in the meantime, here's another great idea from Marie-Pierre that can make a difference.
Around the middle of your day, take 10 minutes to lie on your back and thus reap the benefits of gravity instead of constantly "fighting" against it. "It's crazy how much we would contribute to reducing the number of ailments if everyone did it," says the instructor. Simply lie down, knees bent, feet on the ground. AND why not do your phones like this or simply stop, put the "switch" to off... the one that is always "on"!!! If you can introduce this moment into your day for the next two weeks, Marie-Pierre will give us an additional tip! I smile at the idea of seeing someone take time for themselves, on the floor on a yoga mat, and thus inspire their colleagues to do the same. Last tip this time from my osteopath, roll up a bath towel for the small of our back when we are in the car: pure joy, massage effect and above all protection for our spine. Same idea for the sofa when we watch series! But I roll a blanket for a bigger happiness of relief!
Marie-Pierre is a Pilates instructor at the Roussillon Physical Rehabilitation Clinic in Candiac. In addition to her B.SC in Physical Education, she is certified by the Pilates Center of Montreal following a 400-hour training program, which she has enhanced with post-rehabilitation certification and Pilates rehabilitation training with Polestar Education.
