Experience: Pilates with Exercise Ball

**Experience: Pilates with Exercise Ball**

I experienced a Pilates lesson.

Let me introduce the contents of the lesson.

It’s about aligning different parts of your body, like matching points that are prone to get strained. Whether wrapping your head or grabbing with both hands, it’s all about achieving alignment.

Inhale.

Exhale. Expand your space as you breathe out. Imagine drawing air in from your nose to your tailbone. Stretch towards your face with both hands.

Exhale again.

Gently expand as you exhale.

Your spirit follows your breath naturally, so just keep breathing.

For about an hour, try to focus on the space between the bottom of your rib cage and the top of your hip bone.

Try to move by widening that space.

I feel like I’ve returned from my forehead.

Different names have been used, but try to move starting from your head and returning with your forehead, paying attention while doing so.

Come from your head, go up from your forehead, open the front of your body, and do it one more time.

To make it easier, I’d like to place this stick-like object behind your chest, so set your knees at right angles and move your back.

Since I want to place a ball here, lay back on the ball as you move your back.

Lift your hips while supporting your arm behind you and open up.

Although the ball introduces some instability, open up your body as you cradle your head, and curl your hands.

Now, keep your hands around your shoulders, inhale, and lift your arms overhead while exhaling.

Here, perform an arm circle while pressing your chest against the floor.

With your hands in place, reach your feet straight out from your chest.

Open your mouth and bend your elbows.

Keep the bend low. Smoothly bend.

From the side.

Bend your elbows gently. Follow the head and spine alignment.

Bend your elbows gently. Smoothly. Gently. One more time.

Bend your elbows smoothly. Gently. Smoothly. Gently. Okay.

Stretch your hips and waist a little.

It’s fine to keep your head back.

Now, get into position and be ready to hold the ball with your left hand.

Slowly extend your right foot back.

Then, expand with your right hand and extend the ball sideways. Push the ball up while pressing down with your right hand to rotate your spine.

Pressing firmly with your right hand is essential here.

Reverse the spine rotation to bring your arms level with the floor.

Now, bring the arm and leg back.

Let’s do the other side.

Extend your left leg back, inhaling with both arms to the sides. Exhale pressing the floor with your left hand, rotating by pushing and pulling.

Just remember, hold your pelvis steady to the floor.

Inhale to return, exhale to come back. Switch sides. Inhale to the side.

Exhale.

Inhale to return, rotate your arms. Continue again. Inhale to the side.

Exhale while keeping your pelvis steady. You may feel your lower abdomen twist slightly to the left, but gently return it to its original position.

Inhale and widen sideways.

Exhale and lower your trunk, sliding against the wall. Inhale to return, exhale to come back.

Now, place the ball above your head, lie prone, and perform the swimming drill exercise.

Place your hands around your shoulders, adjust your stance from your feet to your waist.

Today we’ll focus on just the leg movements in Japanese.

By pulling your arms and legs diagonally against each other, move fluidly while aiming high.

Breathe while raising both arms to the ceiling.

Thicken the back of your neck.

As you exhale, round your spine from your head.

When your legs lift from the back, raise your feet with both hands towards your toes. Inhale and raise both arms to the ceiling, keeping your chest high, but allow the spine to descend starting from the bottom.

When your chest touches, drop your feet first, then your head, feeling the separation from hand to foot.

Are you okay? Inhale as you lift both arms to the ceiling, stretch the back of your neck, and round the spine upwards.

Exhale and raise your legs as your chest lifts. Raise your arms upwards.

Inhale. As you exhale, support your legs in a high position, lowering your spine from below, bring your chest back to its base, then rest your head.

One more time. While exhaling, slowly descend, maintaining the stretched state.

Keep going for one more round. Slowly exhale as you reach. Yes, you must be tired.

Come to lie on your side.

Could you try coming back again? It’s okay to stretch straight sideways, but try reaching out with your arm and draw a line down your mat targetting the side pelvis.

Place your elbow directly under your shoulder in a straight line with the pelvis, aiming slightly further away.

Pull with your upper hand, balancing your upper and lower waist, with your feet engaged below.

For the grounded arm, you can widen it for comfort. Face forward to show. Inhale and exhale as you raise your hips. Lower and hold steady.

You really need the lower arm and upper waist to work hard here. Keep your head aligned between your arms.

Shoulders aligned in the middle. Gently lower down. Ready, lift.

And return. Each time, lift upon cue. If it gets heavy, lower your hips. Extend your upper leg towards the front edge.

Follow me as I guide you overhead. If it’s too much, lower your hips now. Maintain the pose and move the top leg slightly forward. Then a little back.

Just a bit is fine. Inhale forward, straighten your arm, lower your pelvis if painful. And back.

Support your head as it lowers.

Inhale forward, exhale back. Last one, inhale forward, exhale back.

Okay, bring your leg back and rest your pelvis. Let’s do the other side, supporting the lower body. Adjust your shoulder, and neck if needed, lower the pelvis as necessary.

Align both arms the same length, with weight centered over your pelvis.

Ready, gently raise your hips. Keep weight centered over the pelvis.

Then return. Ready again, lift this direction. Bring the top leg over and parallel, extending outwards.

Avoid over-arching to prevent pain. Gently bring the leg forward. Great, now back. Extend far from your pelvis.

Forward again. Then pull back. One more forward. And back. Final cycle forward. And back.

Okay, bring the leg back and lower your knee. Thank you. Lower your knee. It’s tough, isn’t it?

First, set your knees at half-angle, and place your hands on them. Let’s repeat the movement you all executed so beautifully at the start during warm-up, now while seated.

In English, position your legs in a triangle and then lift your hips, sliding forward while keeping your spine progressively curling upwards. Your back is rounded, face forward.

Then lower from the back to the usual position. Hip-width to bone-width, repeat from the buttocks and lift.

From your spine base upwards, moving as if widening the hip joints without arching your back. Inhale and exhale to gently return from the base upwards, with your shoulders falling behind. Try once more.

Then return to normal from the backs of your knees, reach your hands forward, lifting from the base upwards and return to the side, hip-width from the shoulder and relax. On the other hand, slide to base before returning to rest.

Return to the center, and let’s get ready to stand.

Let’s go. Stand at the back of your mat, focusing on both spine and hip movements from base high, and with length top and bottom in mind.

Keep feet together lightly. Nod from your head with hooked fingertips at the mat end, round your spine from your head, and let your hands drop weightlessly.

Bring your hands to the floor, walking ahead, but keep roundness towards the spine and move through the hips, progressively opening the spine.

You get it. Open from the hips, extending the spine from the base.

Roll from your head downwards, heft each level of spine, stretch.

Is this clear? Crisis? I can’t properly convey it myself, but here. I see. The spine is rounded now, right? Open the hips from here. Open repeatedly, lengthening the spine from below. From the head.

Roll up and extend knees, reaching floor-wards, breathing through. Continue utilising hip movements brightly, expand your back line gradually upwards. Breathe.

Finish this. Right foot can lift slightly from hip joint action, while lowering hips. Now the opposite leg. Inhale with left leg lifted, move hands back. Hips rise high, test side-view. Hands revert to floor.

Avoid taking arm weight exclusively, keeping weight back in legs.

Bring hands back. Switch sides. Bring hands back. Last one. Inhale through the hip, exhale lowering. Last cycle, inhale, then exhale to floor.

Stretch top from your head forwards, steadily. Feet guiding forward posture, raise your spinal segments rhythmically. Seek alignment.

Upward until head and chest, with pelvis maintaining head and rib cage returned. Potentially challengeable.

Bring back with peripheral. Engage in returning their spines before pelvis and upper torso. Good.

Congratulations.

【絵本】ガンと闘う10歳の僕におきた奇跡
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生き抜く力【ガンと闘う10歳の僕に起きた奇跡】｜ほっし校長｜note

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