I’m excited to share my newest hire with you: Jenae Adams! Jenae comes to us after a career as a dancer and years spent in the fitness and movement space. She is a certified trainer, nutrition specialist, and a sports performance specialist, and is also a comprehensively trained Pilates instructor with Balanced Body. You can read her full bio here. Jenae enjoys working with athletes, dancers, pre- and post-natal women, and anyone ready to work hard to improve their body. Below Jenae shares some of her favorite exercises that incorporate balanced movement.
Using movement to find and create alignment in the body has been a passion of mine not only with my clients but also in my own wellness journey.
After several sacral spinal injuries as well as a severe, foot, fascial injury during my dance career, I now understand how crucial balanced movement (combining strength, mobility, and stability) is not only for recovery and healing but also for regular life. It has been such a joy to work with clients over the years to help them become stronger, no matter their season of life. Here are three of my favorite balanced exercises:
Single Leg Pumps on the Chair with Pilates Ring
I love this series because it combines several amazing strengthening aspects with spinal posture, pelvic stability, and lower body strength, especially the hip flexors. By adding the ring, you give the upper body a chance to work.
With elbows bent, pulse in on the ring as the leg lowers and lifts, engaging the frontal abdominal wall and working on scapular stability. It is an all around burner!
Arm Circles Facing Back – Reformer Series with Pilates Ball
This exercise is another deep core connector that also engages the posterior change and mobilizes the shoulders.
With one red spring on, put the knees against the shoulder blocks. With the straps in your hands, pull the arms behind your hips, and then begin to circle the arms out wide to the side and back to the front. Slow, controlled movement is key for each repetition. Add a ball between the thighs for deeper inner thigh engagement and increased proprioception of the inner thigh to pelvic floor connection.
Parakeet on the Cadillac
Parakeet is a beautiful series for the body. It strengthens the abdominal wall, back extensors, glutes, and hamstrings. It improves spinal articulation and builds pelvic stability. I love how it releases the posterior fascial chain, which is so important for those of us who work at office jobs all day.
You can break this series down to fit what your body needs and take the time to work on focused movement which is the true essence of all Pilates work.
I look forward to sharing these exercises with you and many more at Spiral Spine!
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