How to Use Pilates Stretch Bands

The Pilates Method focuses on using the mindful execution of movements to develop strength, balance and flexibility.Though the founder of the method, Joseph Pilates, was not known to have used rubber conditioning bands, numerous instructors adapt his classical exercises to include the bands in order to increase the intensity and benefits of Pilates workouts. You can use the long, stretchy bands to help develop strength and flexibility while protecting the joints and putting minimal strain on the muscles.

Instructions

1. Stretch your feet. Stretches to develop a flexible, supple foot are ideal cross-training exercises for dancers, though anyone can benefit from increased circulation, range of motion and flexibility in the foot and ankle joints. Wrap the middle of the band around the top of the foot. Be sure to cover the toes as well as the ball of the foot. Have an equal length of the band on either side of the foot. Sitting up straight, holding the two ends of the band tightly with both legs extended straight in front of you on the floor, bend the foot forward, pointing the foot against the resistance of the band. Extend the foot to a full point, stretching the toes. Flex the foot and repeat 8 to 10 times.

2. Stretch the legs. Lying back on the ground, keep one leg straight on the floor and extend the other into the air. Loop the band around the arch of the foot, holding both ends of the band. Start with the leg low and slowly and gently pull the band closer to you as you increase the stretch of the back of the leg. Breathe out as you increase the intensity of the stretch. Slowly increase the tension on the band to provide an increased stretch in the back of the leg. Maintain the stretch for about a minute and a half, and slowly release the band from the leg and lower the leg to the ground. Repeat on the other side.

3. Strengthen the arms and upper body. Hold the band with hands closer together to increase the resistance or farther apart to decrease the amount of tension. Breathe out as you draw the hands away from one another and breathe in as you draw them closed. Vary the position of the hands to challenge separate muscle groups. Hold the arms in front of you, over the head, or even diagonally, with one hand above your head and the other at waist level. Repeat in each position eight to 10 times.

Tips & Warnings

• Be careful when stretching and strengthening your muscles. These exercises should not be painful. Don't push yourself to execute a move that hurts. If something hurts, don't do it.

References

• Pacific Movement Center