Its that time of year in New England. The weather is warmer; people are
exiting the safety of the inside and entering the expansive possibilities of
the public hiking trails of this fabulous river valley. Whether they are climbing Mount Tom, or
picnicking around the Skinner house, or making the trek across the Seven Sisters, the hikers are out and about enjoying the weather and increasing the
activity in their lives.
It is at this time of year that foot articulation exercises
start popping up in pilates mat classes.
On the trails our balance is challenged as our bodies move around
stones and tree roots, and we want the intrinsic muscles between our toes to be
supportive of this challenge. It
is also at this time that the side leg series becomes even more important. Increasing strength in the side of the hips can prevent pain
in the knees and low back, and of course its time to start ramping up spine
extension exercises for the purposes of posture so that everyone is free to
take in the beautiful views.
Whether you are a seasoned hiker or new to the trails the
following exercises can help make your next hike even better. The crisp air will fill your lungs and
your body will move efficiently for the best hike that you could have.
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| The Pilates Studio's next challenge how fast could you do this? |
First we want to take care of our feet. Many exercises can help keep our feet’s
articulation strong and so then help our balance. There are so many foot exercises that I love, but
right now my favorite is a pick up exercise, that could even be a game or The
Pilates Studio’s next challenge.
To play this game (or complete this exercise if you are not the
competitive type) You simply take a bucket of small objects and dump them on
the floor, then with your toes try to pick up each object and place it back in
the bucket. This exercise is fun
and a great way to prepare your feet for the next hiking adventure.
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| Kneeling side kicks |
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| Sidelift |
Next any kind of sidelying hip exercise accompanied by the
side lift will help strengthen the side of the hips, which will prevent knee
and low back pain. If you are a
beginner I would begin with the side leg lift, or if you want to progress to a
more advanced exercise (Maybe you are planning to climb Vermont’s Mount Mansfield or the Berkshire’s Mount Greylock) simply try the side lift on your
elbow. The kneeling side kicks are
also a great way to move beyond the simple side leg lifts. (Who said training for a long hike was
easy?)
Finally extension exercises anywhere from the dart to the
swan dive, will prepare the body to carry any pack be it day or something
bigger. All of these exercises
will help improve posture so that any view you take in is from the tallest body
and safest neck.
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| Dart |
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| The Swan |
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| The Swan Dive |
This area is full of fabulous places to hike and
move. The pioneer valley is filled
with public recreation possibilities that make the community here one of my
very favorites. As you prepare for
your hikes, check out the exercises above, or come to a Pilates mat class at
The Pilates Studio which will cover anyone of these exercises and much much
more!
Katrina Hawley C.M.A, R.S.M.E
Co-Director The Pilates Studio
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