Pilates Standing Warm-Up

How to Prepare for an Injury-free Workout

Nov 6, 2008 Fiona Wilkinson

These standing Pilates warm-up exercises will loosen the neck and shoulder area and help with tight lower and upper back muscles.

It is essential to prepare the body and protect against potential injuries before starting any form of exercise. Stretching helps increase flexibility and avoid over-extension injuries. It should be done slowly and smoothly, as jerking movements will not relax muscles or extend them to their limit. Ten minutes of warming up and ten minutes of stretching are sufficient unless you have an injury which may require more. One minute per exercise is generally enough.

Shoulder and Neck Warm-up

This is excellent for releasing tension in the neck and shoulder area.

  1. Stand in a comfortable position and inhale.
  2. Exhale and let your head tilt to the right side. Make sure you keep your shoulders stable.
  3. As you inhale, bring your head slowly back to normal position.
  4. As you exhale, tilt your head to left, and as you inhale bring your head back to its normal position.

This exercise can be repeated two or three times on each side.

Knee Bends

  1. Stand in a comfortable position with your toes pointing forward.
  2. Slowly bend your knees as you inhale with your knees facing forward. Keep your heels on the floor and bend as far as possible. Keep your pelvis steady while bending.
  3. Slowly straighten your legs while exhaling. Contract your pelvic floor muscles and pull your abdominal muscles inwards and upwards while pushing yourself upwards. Do not lock your knees when you straighten your legs and do not tighten your buttocks.

This can be repeated five to six times. It adds flexibility to the knee joints and helps align the body while bending and stretching.

Half Roll-down for Upper Spine Mobility

This targets the upper spine.

  1. Stand in neutral position.
  2. Bring your head forward while inhaling.
  3. Still inhaling, bring your neck and shoulders forward as well.
  4. As you exhale, slowly begin to bend your back forward starting from the upper region slowly down to the middle of the back while keeping your head and shoulders loose and comfortable.
  5. Bend till your shoulders are level with your waist.
  6. While exhaling bring your body slowly back up.
  7. Come back to standing in neutral position.

Repeat two to three times in a continuous motion.

Full Roll-down - Spine Mobility

  1. Stand in neutral position.
  2. Bring your head, neck and shoulders forward and begin to bend your upper back.
  3. While inhaling, bend your back forward until it reaches waist level.
  4. Exhaling, bend your knees a little and go down as far as your body will comfortably allow while keeping your shoulders, head and neck relaxed.
  5. As you inhale, slowly begin to reverse the movement so that your back uncurls.
  6. Exhale as your shoulders cross your waist.
  7. Come back to neutral standing position.

Lateral Stretch

This helps increase flexibility in the back and relieve tight back muscles

  1. Stand in neutral.
  2. Inhale and move your right arm upwards.
  3. Bring your arm up over your head. The palm of your hand should be facing towards you.
  4. Exhaling, slide your left hand down the side of your leg and keep your neck and shoulders relaxed. Make sure your body weight is even on both sides.
  5. Inhaling, slowly rotate your head and look at your palm.
  6. As you exhale, slowly rotate your head and look at the hand on the side of your body.
  7. Inhaling, look up again at your raised palm.
  8. As you exhale bring your body slowly back up.
  9. Slowly bring your arm down to the side of the body.

The copyright of the article Pilates Standing Warm-Up in Mind/Body Fitness is owned by Fiona Wilkinson. Permission to republish Pilates Standing Warm-Up in print or online must be granted by the author in writing.
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