Dead Bug – The Real Thing

August 29th, 2006 by LB, under Fit Commitment, Pilate On. 2 Comments

Hopefully, there are still some fitness readers left, as this summer I seem to have gotten a little side tracked with going here, there and everywhere.   Sometime ago, I posted a picture of a Dead Bug to bring attention to my favourite abdominal exercise, because as you can see, on its own, it doesn’t look like much.  In fact when I teach it to clients in a busy gym, you can see people looking me, as though I really was a Dead Bug.

There are several reasons why I am such a fan of this exercise, and I think that warrants a post of its own, providing someone is interested.  All you have to do it ask   In the meantime, here is a description of how to perform it.  You need to start in neutral spine and then one at a time lift your legs, maintaining a 90 degree angle at your knee, so you’re feet don’t drop, and you look like me, pictured above.  Well, hopefully not totally, but you know overall.

Sounds easy, right?  The tricky part is in order to maintain your spine in the neutral position without flattening your back, you must contract the deepest layer of your abdominals inward, a sort of sucking the belly button in and up feeling.  You can make the exercise less challenging by bringing the knees closer to your chest, and significantly more difficult by taking your knees further way.  BUT, if, as you move your knees away, you feel your belly button lifting, you have gone too far.  The key is to find the position where you have to work to hold, but you can maintain for a minute.

Its harder than it looks, and even harder than it seems.  You can test your ability to hold neutral by placing a partially filled blood pressure cuff under the small of your back and then watching to see if the arrow moves.  It’s surprising how tough this really is.  Once you’ve mastered the basic movement, you can add variations, which I will elaborate on in upcoming posts, but its this exercise that’s the basis for so many others, including the vast majority of Pilates movements.

Perhaps Ruth, in our one on one, we can get you going with the Sygmometer.

Neutral Neck

June 27th, 2006 by LB, under Fit Commitment, Pilate On, Posture Perfect. 2 Comments

A conversation about neutral spine isn’t really complete with out addressing how to achieve a neutral neck position.  The spine and neck are of course connected and positioning both correctly is an essential foundation for Pilates, as well as most weight training exercises.

The idea is to glide (rather than tuck) your chin it, while at the same time lengthening the back of your neck.  Sometimes it helps to place your thumbs on the base of your skull and gently pull up.  You will feel your neck lengthen and your chin will move in slightly, but be careful it is somewhat subtle, not as extreme as I show here.

Also avoid the chin jutting up syndrome as shown here.  While this looks a bit silly lying down, people often do sits-up with their neck in this position, craning to lift themselves up, eyes on the ceiling. Take the time to position your head and neck into neutral first, and then hold throughout the exercise.

To improve posture practice the chin glide, back of the neck lengthen movement while lying down and standing up, and even more challenging, whlile sitting in front of the comptuter.

Neutral Spine

June 25th, 2006 by LB, under Fit Commitment, Pilate On, Posture Perfect. 2 Comments

I can not go another moment without explaining the concept of neutral spine as it is truly the foundation for any other exercise.   The basic premise is to maintain your natural neutral lower back curve, while contracting the abdominals, as this is the safest and strongest position for your low back. 

To find neutral begin by lying on your back with knees bent.  Roll your belly button up towards the ceiling and feel your low back curve get bigger, then contract your tummy muscles and flatten your low back into the floor.  Now rock back and forth a few times until you can find a comfortable position somewhere in between.

From here contract your abdominals inward toward your spine without flattening your back, sort of like the sensation of sucking in your stomach, but be sure not to hold your breath.  You are now engaging the deepest layer of your abdominal wall, which acts like a built in support belt for your spine.  Its from this position with abdominal muscles pulling in, that you should initiate all exercises.

The idea is to build your muscles functionally to assist in the activities of your daily life.  When, you’re lifting groceries, kids, or participating in your favourite work out, think abs in and up – neutral spine.  More on how to challenge your abs in this position coming up.

Now I have to go to bed, and can sleep knowing you all have neutral spine down pat.