Pilates with Kierstin: The Plank

Kierstin Elliott, Pilates Rehab Specialist Exercise: Plank Set Up: Start on all fours with the shoulders stacked on top of wrists, lats engaged, collar bones broad, and chin slightly tucked to create length through the back of the neck. Execution: Inhale to prep, exhale to extend one leg at a time back into a full …

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Pilates with Kiertsin! The Saw

Kierstin Elliott, Pilates Rehab Specialist Exercise: Saw Set Up: Seated with legs extended mat distance apart and arms extended out to the side. Execution: Inhale to prep, exhale to rotate torso right as you flex forward (nose toward knee) reaching your left hand toward the outside of the right foot. Reach the pinky finger to …

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Pilates with Kierstin! Thoracic Mobility

Kierstin Elliott Exercise: Thoracic Mobility Set Up: Set up your foam roller vertically (so it runs up and down your spine). Sit on a mat with the end of the foam roller placed right between the bottom tips of your shoulder blades. Lean back into the roller with arms stretched back so hands are gently …

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Pilates with Kierstin! Scissor Kicks

Kierstin Elliott Exercise: Scissor Kicks Set Up: Lying supine on the mat, press your back into the mat, legs in table top with hands behind the head. Execution: Inhale to prep, exhale to curl head to your chest, neck and shoulders off the mat driving your naval closer to spine. Inhale to extend your right …

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Pilates with Kierstin! Split Lunges

Kierstin Elliott Exercise: Split Lunges Set Up: Stand with right foot in front and left in back, hip distance apart. Pelvis should be square to the front. Weight is primarily in the front foot while the back heel is lifted acting as a kickstand. Hinge forward from the hips slightly to maintain neutral pelvis. Execution: …

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Pilates with Kierstin! Skater

Kierstin Elliot, Pilates Instructor Exercise: Skater Set Up: Stand with one foot on the platform and one foot on the carriage, keeping your feet parallel. Find a squat position with knees over ankles, extended, neutral spine, and core engaged. Execution: Transfer weight to the platform leg and press carriage away with the carriage leg. Maintain …

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Pilates, Moving from Injury Back to Peak performance

Julia Rosenthal PT, DPT As an avid high intensity exerciser, I am always looking to push myself in my workouts. When pain gets in the way of my progress, it can be extremely frustrating. For years, I have been struggling with chronic hip and sacroiliac joint (low back) pain. These symptoms intensified about two and …

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Questioning Childbirth Status Quo, Part One: Common Labor Positions

The following blog is a repost of Ashley Brichter's original blog post. Ashley is a  birth educator, birth and post-partum doula, lactation counselor, and friend of the practice. She hosts many classes on childbirth, lactation, and much more. We will provide more information at the end of the post on how you can get in …

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Pilates with Kierstin! Standing Side Splits

Kierstin Elliot Exercise: Standing Side Splits Set Up: Stand with one foot on the carriage and one foot on the platform with weight distributed evenly between both legs. Slightly turn out your legs to help engage outer rotators and glutes. Lighter spring setting will focus on adductors (insides of legs) while a heavier spring setting …

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Pilates with Kierstin! Bridges with Stability Ball

Kierstin Elliot Exercise: Bridges with Stability Ball Set Up: Lie on your back with knees bent, with left foot flat on the mat, and stability ball under the right foot. Arms resting by your sides. Neutral pelvis. Execution: Inhale to prep. Exhale to lift pelvis off the mat into bridge position while pressing left foot …

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