🙆🏻‍♀️Tone & Flexibility the Perfect Partnership

Gaining flexibility is a wonderful and freeing feeling. A great stretch in a yoga, pilates or fitness class has the ability to give one that rung out, relaxed feeling many people seek to oppose the tightness and stiffness of the day that sets into our of muscles and joints.

Long term elasticity, responsiveness and flexibility of your muscles relies on a neuromuscular connect between the muscle you are stretching and the one on the opposite side. Basically, gaining and maintaining a supple body has just as much to do with toning the opposing muscle on the other side!

Here is how it works: Say you are doing scissors in class, the back of your legs might feel stiff and hard to straighten. Though this is an intentional hamstring stretch it is also a quadriceps (front of the leg) strengthener. The muscles on the front of your leg are what straighten the back of the leg. It's a simple agonist/antagonist relationship. Tone one side while stretching the other side.

Pilates significantly improves hamstring flexibility: "This study demonstrated that in active middle-aged men and women, exposure to Pilates exercise for 12 weeks, for two 60-minute sessions per week, was enough to promote statistically significant increases in abdominal endurance, hamstring flexibility, and upper-body muscular endurance" https://www.ncbi.nlm.nih.gov/pubmed/20145572

Here is a list of the most common flexibility exercises in VASIE Pilates:

  • Posture Prep & prone lateral legs (front of legs and hip flexors)
  • Scissors, single leg and one leg circle (backs of legs)
  • Roll Up (muscles along the spine)
  • 1/2 roll back (low back)
  • Swan dive (front of body)
  • Chest opener (chest)
  • ...just to name a few