Pilates hover exercise

Pilates hover exercise.

This exercise can be the precurser to a plank. It engages the glutes, core, and deep abdominals.  The back has to be straight and the head aligned. It's harder than it looks to keep the back in line and shoulders down and not curve the back upwards when raising and holding the hover position.
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with thanks to @theliftingphysio @bh_beyondhealth

This exercise can be the precurser to a plank. It engages the glutes, core, and deep abdominals. The back has to be straight and the head aligned. It’s harder than it looks to keep the back in line and shoulders down and not curve the back upwards when raising and holding the hover position.
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with thanks to @theliftingphysio @bh_beyondhealth

2nd exercise following on from hip flexor stretch using the foam roller

2nd exercise following on from hip flexor stretch using the foam roller.

Basic table top toe taps to engage the core,  glutes and lower abdominals.
Using the foam roller in this position can help stop the hip flexors coming into action too when the core is still weak.
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Basic table top toe taps to engage the core, glutes and lower abdominals.
Using the foam roller in this position can help stop the hip flexors coming into action too when the core is still weak.
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Hip flexor stretch

Hip flexor stretch.

Today's physio pilates rehab exercise.
Simple and so effective.
Sometimes when getting back to full strength less can be more.
A few repetitions correctly executed before your muscles tire again can be more efficient than loads of repetitions incorrectly done. .
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with thanks to @theliftingphysio @bh_beyondhealth

Today’s physio pilates rehab exercise.
Simple and so effective.
Sometimes when getting back to full strength less can be more.
A few repetitions correctly executed before your muscles tire again can be more efficient than loads of repetitions incorrectly done. .
.
.
.
.
with thanks to @theliftingphysio @bh_beyondhealth

Basic core and glute strengthening Physio pilates exercise

Basic core and glute strengthening Physio pilates exercise.

Lie with your feet on a ball.
Put downward pressure onto the ball and push the ball away from you. Then bring back in.
Engage the core and glutes to use the hip flexors less.
Make sure ribs are down, back is in neutral and toes relaxed. 
Its a slow journey to regaining full fitness after an injury. Patience is key.

With thanks to Tessa @theliftingphysio


@bh_beyondhealth

Lie with your feet on a ball.
Put downward pressure onto the ball and push the ball away from you. Then bring back in.
Engage the core and glutes to use the hip flexors less.
Make sure ribs are down, back is in neutral and toes relaxed.
Its a slow journey to regaining full fitness after an injury. Patience is key.

With thanks to Tessa @theliftingphysio

@bh_beyondhealth

Physio pilates rehab

Physio pilates rehab.

Basic core and glute strengthening exercise.
Alternate leg lifts, transferring weight from leg to leg engaging glutes whilst pulling down on a taut band. This helps engage the core.

With thanks to @bh_beyondhealth

Basic core and glute strengthening exercise.
Alternate leg lifts, transferring weight from leg to leg engaging glutes whilst pulling down on a taut band. This helps engage the core.

With thanks to @bh_beyondhealth

Back to pilates rehab exercises

Back to pilates rehab exercises.

Strengthening the core, glutes and hamstrings.
With thanks to  @bh_beyondhealth 
With even the simplest exercise it's important for the body to be correctly aligned  for the exercise to be targeting the muscles properly.

Strengthening the core, glutes and hamstrings.
With thanks to @bh_beyondhealth
With even the simplest exercise it’s important for the body to be correctly aligned for the exercise to be targeting the muscles properly.

Waking up the glutes

Waking up the glutes.

When in rehab after a knee ligaments injury and little or no exercise for weeks- it's best to get the basic core strength muscles activated before launching back into the same advanced levels of exercise as before.

Repetitions increase daily.

The instructions are in the video voice-over together with my actions. With thanks to Tessa @bh_beyondhealth

When in rehab after a knee ligaments injury and little or no exercise for weeks- it’s best to get the basic core strength muscles activated before launching back into the same advanced levels of exercise as before.

Repetitions increase daily.

The instructions are in the video voice-over together with my actions. With thanks to Tessa @bh_beyondhealth