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Opening your lateral lines

Opening up your lateral lines will help to free your lats, QL, obliques and spine. If you pregnant, have a rounded posture or sit for prolonged periods of time this is a perfect stretch for you.

How to do the stretch:

✨Sitting in a seated triangle as shown in the picture with Tamara Dey. Take a deep breath in and reach to the sky first, rather than reach to the side. We want length, not compression in our Lateral Line. ✨Exhale and release the arm to a T position.

Head/Neck:

I like to look down and bring my chin to my opposite shoulder to get length out of my neck. That little bit of rotation gets a lot of SCM in the stretch. This is also another thing that feels good to me.

You may like to look up (which would stretch more front-lateral area of the neck) or

Or simply look forward and lean your head to the side (pure lateral neck, more of a scalene stretch).

Try all of them as they are all great so long as they feel great!

My Pilates tips: take time to process the stretch, stretching should be done slowly, without rushing so that your neurological body can process the release.

🎼Play some music, breathe, enjoy and focus your mind and thoughts into the area where u feel the stretch.

🌙Stretching is a way to unbox the mind… move beyond your own limitations and release what no longer serves you.

My Pilates Pregnancy exercises by Tamara Dey

6 Week Challenge:

🍑Four Point Kneeling Derrière exercise🍑

Tamara Dey pregnancy exercises 1️⃣Set up: Start in a four point kneeling position with your hands or wrists under your shoulder and your knees separated under your hips. Place your stretched legs foot on the floor. The leg is gently turned out from the top of the thigh. Try keep your torso square to the mat.

2️⃣Exercise: Inhale: to prepare.

Exhale: slowly lift your thigh up behind you, engaging your derrière, hamstring, lower abdominals and pelvic floor. Inhale: slowly lower the leg down to hover just off the floor.

My Pilates tips:

1. Can be practiced in 1,2,3 trimester.

2. You have to engage your lats and draw your shoulders out of your ears.

3. Breathe

4. If you are feeling this in your lower back you need to activate your abdominals more or lower your leg height.

🦎Reps 10

🌱Hold 10 slow counts

Enjoy and let us know how it feels for you😊

❌ Do not do if it hurts, listen to your body it knows best.

❌If you feeling this in your wrists lower to elbows

❌if your preggy belly feels too heavy place a couple of cushions under it for support.

👌🏻Enjoy and let us know how this goes.

Credits:

Photography & styling: @rubinstamatic & @vatic_studio

Clothing: @wolford

Hair & Make-up: @orlioh