Pilates Exercise: SI Stabilization

Pilates Exercise: SI Stabilization



okay so we're gonna do SI stabilization some people call it hat butterfly so this is for the stabilization of the pelvis so we usually give this out as homework when we see our clients have a rotation in the pelvis because we we know that has to deal with some SI pathology and this is a really great exercise to strengthen the muscles around the SI joint stabilize the pelvis so it's also very challenging so we want to start with the feet together knees bent and what I call mountain top position and Kara is gonna go ahead and she's going to prepare the movement by exhaling and tapping into the core pulling the belly deep and wide bearing down into the pelvic floor transverse ABS deflating the diaphragm yeah good and then go ahead and and then at the end of the exhale she's gonna open one knee out to the side as she keeps her pelvis completely still and then on the inhale bring it back in and I suggest doing the same side just so you get a really good feeling for it right and then inhaling back in so the movement is simple but what's so challenging about this exercise is the subtlety of it what you really want to feel working is the contralateral side of the core from the leg that's opening so for example right now as Kara is working the left leg she should really be feeling the right side of her core on and when I touch here I can feel it's really engaged and that's what's helping stabilize the pelvis the left leg is actually moving quite freely but it's really the right side of the core that's working also we want to feel grounded through the first and fifth metatarsal and heel of the standing leg and feel the inner thigh connection of the standing leg because that ties in to the pelvic floor yeah that's nice that looks really good do you feel before working yeah and then bring it in then let's do some on the other side so she's focusing on the breath really tapping into the core making sure that she's feeling that left side of the core really working noticing how she's fully deflating the diaphragm so she can get those rectus ABS in as well good she's got her solid trunk going herons very nice good feeling grounded through that first and fifth metatarsal of the standing leg and feeling that inner thigh connection which is connected to the pelvic floor yeah very nice good what can easily happen is as you're opening the knee the pelvis is going to want to go with yeah that's exaggerated it's probably gonna be much more subtle than that so that means that you've opened the knee too far so you want to always start this movement really small notice she's not doing a very big movement so that you can keep the pelvis still remember the purpose of the exercise is to keep the pelvis there's a little rocking right there yeah the purpose of the exercise is to keep the pelvis completely still so if you're moving the cub is we're defeating the purpose of the exercise yeah it's nice so that's si stabilization thanks Kara

Leave a Reply

Your email address will not be published. Required fields are marked *