Ever do too much and wish you could hit the reset button? Well, you can. A Pilates reset exercise is defined as any exercise that helps you turn on your level 1 stabilizers (core muscles) and enhances proprioception—the unconscious perception of movement and spatial orientation arising from stimuli within the body itself. In fact, it’s recommended that you reset anytime you learn new movement, push yourself physically, or open-up something new in your body. This will bring you back to center and help you re-establish a feeling of well-being. Reset exercises are different for every person.
Ask your STOTT PILATES instructor what’s right for you after a challenging workout or new movement experience.
Here are PNWP’s top three reset exercises.
1- Breathing (of course)
Sitting in a comfortable, upright position and directing the breath to the sides and back of the rib cage will calm the body and help focus the mind.
2- Footwork or Second Position
The perfect exercise choice(s) after introducing new multi-planar movement. Footwork and Second Position may help a student connect to the movement of both legs, create symmetry and balance in the pelvis. The STOTT PILATES reformer provides feedback, support and just the right amount of compression.
3- Squats holding onto a bar
Mid-range squats performed while holding onto the ladder barrel or the upright bars on the Cadillac may help a student open-up the bowl of the pelvis and integrate neutral spinal alignment, hip flexion and ankle dorsi-flexion. This may be a preferred reset exercise to do after performing exercises that flex the spine. It’s also a great home reset exercise for people who sit too much.
As a rule of thumb, reset exercises provide only very small challenges in one plane without any long levers (extended arms or legs away from the body). The exercise should be simple—with very little choreography—and may incorporate props or other feedback to help with awareness and proprioception.
Next time you need a reset, don’t stretch. Instead, go to your body’s happy Pilates place.
Pacific NW Pilates is studio, school and fitness family under one roof. Click to learn more about our education courses and workshops, private studio sessions and group classes. Or call for details: (503) 292-4409.
