In my last post I talked about the Spiral Line and the danger of collapsing down into it. Here are some very practical things you can do to get out of your downward spiral.

  1. Stand on one Leg. That’s it. you’ll find that it’s impossible to balance unless you bring your weight into the outside of your feet and get the outside of your hip to fire up.
  2. Send your knees over your toes and engage your buttocks when walking up and down stairs. Don’t let your knees roll inwards or outwards. Yes it is that simple.
  3. Do clams, ok but this one comes with a massive warning sign: you need to ensure you are doing them properly so speak to your Pilates teacher if you’re not sure.
  4. Do some Lazy Angels, also known as ‘around the worlds’ where you lie on your side and circle an arm around. This really helps to bring some movement into the shoulder blade area which is often quite sticky in downward spiral clients.
  5. Releasing the ITB and the calve muscles with a foam roller.
  6. Do some basic core stability, keep it really simple. If you’re lying on a foam roller and keep falling off you’re just going to be gripping to stay on it. Don’t be ambitious about it! The important thing is to do something that will require you to engage your inner line, do some knee floats or arms on a roller. Something to get your centre to wake up.

And finally: stop blaming your grandmother! Yes genetics do play a part, but we all know these days that nature is only half the story. The other half is in your hands. 🙂