Pilates is a type of gymnastics, designed specifically to strengthen the muscles of the body and improve the fluidity of movements and correct posture. It is a real training philosophy, conceived in the early years of the 900 by Joseph Pilates (hence the name of Pilates Method) that is based on the ancient Eastern doctrines and disciplines of yoga and Do-In, defining himself his method as ” Contrology “, ie control of the mind on the muscles.
In this short list, we will go to deepen 5 basic exercises designed specifically to relax and strengthen the muscles of the arms.
Circular distention of the arms
The first exercise involves standing upright, with parallel feet and starting with some simple breathing exercise to relax and loosen up the muscles. Inhale by raising your arms upward as you describe a circle, exhale making the opposite movement of your arms.
At this point, starting with the right arm, bring it up vertically and slide the forearm behind the head, in a fluid and light. Then lift the left arm upwards, describing a circle and with your hand, touch the right elbow and gently pull it towards the head with a slow and balanced movement.
Keeping your shoulders low, now stretch your right arm up and bring your arms forward while keeping them in the position they were in (you should find yourself with the right arm fully extended and the left bent perpendicular to the right elbow). With the right arm extended forward, helping with the back of the left hand behind the right elbow, accompany the right arm, still extended, towards the opposite shoulder.
Now bend the elbow of the right arm softly and lift it up behind the head, letting it fall both arms behind the head and ending with a breathing exercise: inhale by making a circle upward and exhale bringing the arms down with the reverse movement. Repeat the whole exercise starting with the left arm and then alternating the movements described above.
Muscle distension from quadruped position
Starting in quadruped position with legs at the opening of the pelvis and arms perpendicular to the body stretched forward and parallel to each other, head aligned to the trunk and hands resting on the ground with good open fingers. Heat the body with shoulder movements: inhale moving the chest away from the ground and exhale bringing the chest to the ground, always without bending the arms in the slightest.
At this point, point your feet to the ground and repeat the breathing exercises in the new position again (the knees will be detached from the floor). Return the knees to the ground at this point, sit on the buttocks and stretch the body with arms always stretched and without taking your hands off the ground. This position will help the stretching of the muscles of the arms. Repeat the movement for a few times.
Muscle relaxation with push-up movement
Starting from the last position in which we had previously remained, perform the movement called ” push-up “: inspire and then exhale moving forward the weight of the body on the arms, bend the elbows and bring the chest to the ground (without touching the floor). Repeat the opposite movement by inhaling and returning to the initial position, then exhale, repeating all the movement described above from the beginning. This movement is also very useful for loosening and strengthening the muscles of the arms, as well as for relaxing the back for the benefit of the vertebrae and spine.
Muscle distension from upside-down dog position
Position yourself with hands on the ground and feet on the ground, legs slightly enlarged and fingers of the hands well open, to form an inverted V with the pelvis at the tip (position commonly called yoga ” upside-down dog ” ). Bend the knees alternately by first raising one and then the other of the heels from the floor.
At this point, move the torso slightly forward, taking a C-shaped position with your head, looking at your navel and then straightening your head and back looking forward, keeping your hands firmly on the ground and your feet on your toes. Repeat the exercise in reverse, returning to the initial position. Another exercise, this, useful to strengthen the muscles of the arms and improve posture.
Muscle distension from bridge position
Starting from a sitting position, with legs forward and knees bent, arms stretched slightly behind the trunk with hands on the ground and fingers well open and facing outwards. Exhale by lifting the pelvis and bending the knees forward at the level of the toes. Perform the exercise in reverse, returning to the initial position. This exercise is useful for the arms that will be reinforced by supporting the weight of the body, and at the same time they will also benefit the back and the abdominals.
