A big theme that has come up this month is the idea of resistance in the body. It comes up particularly with mat-based clients. Because of the past two years, many people have only ever worked out virtually. So, they are missing having hands on attunements and getting to work out on the equipment. They don't always have props they can use as part of their class. I really like to use props for my mat classes, even its if not traditional Pilates. I'm seasoned enough to let my clients know that's it's not part of the work but may be used to help their bodies get into the work they need. The point is to get you into your body! The mat is the hardest because there is nothing to rely on but yourself!

One issue I find is learning how to stretch! If you're tight like me, or how I used to be, stretching feels horrendous! It feels like you're stuck, and that no other movement is possible. It feels like it never gets better. It feels like a futile cause. I'm here to let you know that is simply untrue! It's just learning to let go, feel your body and be consistent. 

I find that stretching feels better when there is resistance. Using our own hands isn't always easy, and like most people, we like to look for outside sources to make that possible. So, using straps or thera bands are helpful. If you're going to use a thera band, I'd suggest an extra heavy density or more: https://amzn.to/3NztqAJ. When thera bands are too light, they're about as useful as using your hands. You don't actually get the intended stretch. Just a watered-down version.

There's a version of stretching I give in my mat that I've dubbed the "No-No Exercise". It's just a one leg stretch with the Magic Circle. I call it the "No-No Exercise" because if Romana saw you do this in the studio, she'd quickly teach you how to do it with your own hands!!! She didn't like it because it took you out of learning how to create resistance in your own body. But in all fairness, we were also using all of the equipment, all the time! So, there was plenty of space to have equipment teach us the proper resistance. I teach this one leg stretch right before Leg Circles on the mat. I usually teach it the way Romana taught me, but the past two years has made me pull out the Magic Circle: https://amzn.to/3bHl1Oy. I'll do it for a brief period of time, then take it away. Again, it's not how you should ultimately stretch, or use the Magic Circle! Next month, I'll do a blog on proper use of the Magic Circle!

What's nice about any resistance is that it allows you to get a stretch with little to no effort. It makes the event a little less traumatizing. Particularly if you're a very tight individual. It's a great way to at least start the process. Even if you hold on to the practice for an extended period of time. It will help build you up to actually creating it in your own body and learn to stretch on your own at some point.

The exercise of stretching your leg on the mat is simple. Lie down in your Pilates Box, both legs extend as far as you can on the floor, keeping your lower back flat. If we're tight or really need to work on our backs staying flat, your knees may be more bent. Bend your right leg in against your chest as much as it goes. Don't change your Pilates Box to make that happen. The, extend the knee just a little, don't change your upper body. Meaning, keep your upper body on the floor. The, just walk your hands up to as far as you can and hold. Don't worry if the knee is a little bent. Your leg doesn't have to be straight. That's what you're working to make happen at some point. Make sure you have a firm grip. No creep fingers! When sufficiently stretched, switch legs. For those who are used to taking privates and use the Reformer, this is basically The Tree on your back. This is where you may use some assistance for the stretch, i.e., your thera band or Magic Circle. 

I also love how one teacher, Cynthia Shipley, describes stretching when working out. She says, "The more you pull your stomach in, the more you can stretch!". Brilliant! It makes sense, especially in those times when you're not on your back. If you're doing The Roll Up, for instance, you're rounded over at some point. Using the stomach pulling in will one, support your back, and two, have the work happen on the inside of the body. Love it! That's where you learn resistance!

I often cue clients to do an exercise/stretch from yoga called Legs Up the Wall. Basically, you'll lie down with your bottom (tush, rear end, tuckus. ass…) to the wall. Put your legs on the wall and lengthen them up as far as they go. See if you can also relax your tailbone down to the floor in opposition. The wall helps to hold your legs and also creates a resistance. Again, a passive way to get the stretch when your super tight. 

These are just a few thoughts on creating resistance in the body for stretching. Let me know how you are doing with your stretching! Did you try these exercises? Do you need help trouble shooting? Reach out! Ask! I am here to assist!

Until next time my friends, Love, Light and Blessings,

Julia xo