4 ways to use Pilates to Learn How to Sit

As we continue our “Learning to Sit” series, let’s first look back to where we’ve been.  We’ve talked about how to sit with a readiness for movement, and we’ve talked about how to sit to avoid pain.  This week, I want to outline a workout series that will open up fascial tight spots that might make it impossible to find the longest axis of the spine.  This workout uses segmental spinal movement to find length in the front of the body, so that in sitting the body isn’t pulled forward away from the longest center. 

My suggestion is to take the foam roller to work, and if you happen to be at a desk for any length of time, do this workout.  It’s a great way to avoid the shoulder and neck tension that often comes with computer work, and it is also a great way to keep your body moving for many years to come. 

Watch the video, and then let me know how this workout might make it into your busy life.

1.     Flexion and extension over the foam roller – This exercise lengthens the spine and stretches the front of the body.  The foam roller helps open the breastbone, which will allow the ribcage to support the spine a little bit better.

2.     Psoas Stretch with foam roller under pelvis – Now that you have opened the fascia that runs along the front of the breastbone and thoracic spine.  Try opening the fascia that runs along the front of the Lumbar spine with a Psoas stretch

3.     Bridge with feet on the foam roller – With the front of the spine open, we want to continue by opening the back of the spine.  To do this use the segmental movement of the spine to lengthen the tissue that runs up and down the back.  With the foam roller under the feet, not only are you strengthening your hamstrings, but you are also giving your spine more room for movement

4.     Bridge with Rotation – Maybe as you were doing the bridge your found some chunks in the spine.  You know those moments when the entire concept “vertebra by vertebra” is lost on your spine and basically seven vertebrae hit the ground all at once.  Sometimes adding rotation to the spine allows the vertebrae that feel stuck to loosen and separate from each other.

Have fun, and let me know how it goes

Katrina Hawley C.M.A., PMA_CPT

Director of Instruction at The Pilates Studio