Welcome to spring.et.flow,
your answer to all things pilates and dance teaching!
Follow along to see classes you can join, to learn more about pilates, and to see why having a dancer as your teacher is so beneficial
We can't wait to work with you all💃
Here are all the times and places that you can move with me!
All of the classes listed can be booked through the individual studios
PLEASE NOTE: these are just my regular teaching slots, they can occasionally change depending on cover work on other weeks
See you in the studio!🧘♀️
Welcome to Form Fridays, where every Friday we will look at an exercise in detail and correct common mistakes. This week: Shoulder Bridge
Comment below, which version is correct: A or B?
Answer: B!
In A we can see relaxed abdominals, the carriage opening and closing, and the lower back being arched (if you've ever complained about lower back pain during Bridge, this is why!)
Whereas in B you can see the correct form for this movement. We need to tilt the pelvis towards us first, contracting the abdominals and engaging the glutes (this will protect our spine). Then with as little movement as possible we want to peel our spine off the carriage one vertabrae at a time (imagine your spine is made of building blocks or beads) maintaining this contraction. At the top we want to aim for a straight diagonal line (don't push too far!) with the engagment from our abs and glutes keeping us up there (not pushing into the lower back to try to come up). We can help create this shape by also thinking of pulling our knees over the foot bar as we come up.
On the way back down we want to maintain that contraction and control, still articulating throught that spine. get your lower rib cage to touch the carriage first, then your mid spine, THEN the hips (don't let them skip the queue).
Happy form correcting!
Filmed in the reformer room at @p.i.lates
Meet Amy your instructor and founder (me)!
Discover how she went from her background in dance and musical theatre to your (favourite?👀) pilates instructor
If you want to work with Amy then see her teaching schedule pinned at the top of the page, or if you're a studio feel free to drop us a DM✨️
