This is one of my favorite dance conditioning sequences that I developed to challenge balance, core and coordination. Using a small pilates ball increases the level of difficulty to maintain the lines in the lower limb and spine. Breath control and ease of movement are all challenged here. This exercise prepares for choreography and provides musicality that gets you out of your head and back into your body.

In one exercise, the following will be developed and challenged:

1. Dynamic core stability
2. Ability to move in neutral spinal alignment
3. Strong leg lines
4. Controlled, graceful ports de bras
5. Diaphragmatic breath without compromising transverse abdominus engagement
6. Thoracic extension
7. Lumbopelvic stability
8. Pelvic floor activation and endurance (hello!)
9.Musicality

And most importantly,

You are conditioning while you dance.

Dance gets you out of your head and back to your body so you can begin again.

You don’t have to be a dancer to try this out.

What dance skills do you think this will prepare you for?

Here are 2:
1. Barrel turns
2. Side tilts

Comment below to add to the list.

This is one of my favorite dance conditioning sequences that I developed to challenge balance, core and coordination. Using a small pilates ball increases the level of difficulty to maintain the lines in the lower limb and spine. Breath control and ease of movement are all challenged here. This exercise prepares for choreography and provides musicality that gets you out of your head and back into your body.

In one exercise, the following will be developed and challenged:

1. Dynamic core stability
2. Ability to move in neutral spinal alignment
3. Strong leg lines
4. Controlled, graceful ports de bras
5. Diaphragmatic breath without compromising transverse abdominus engagement
6. Thoracic extension
7. Lumbopelvic stability
8. Pelvic floor activation and endurance (hello!)
9.Musicality

And most importantly,

You are conditioning while you dance.

Dance gets you out of your head and back to your body so you can begin again.

You don’t have to be a dancer to try this out.

What dance skills do you think this will prepare you for?

Here are 2:
1. Barrel turns
2. Side tilts

Comment below to add to the list.

The Pilates Half Roll Back with a flexband helps to promote the opening of the Lumbar Spine in flexion and the activation of core musculature.

Chronic back pain is often caused by posture that is the result of weak abdominal strength which leads to an anterior tilted pelvis and arched low back.

If you sit most of the day, have tight hip flexors or just had a baby, this exercise below is very helpful to counter this postural effect.

Turn up the sound and try it out. Comment below and tell me what you think!

Realign. Strengthen. Live your Life.


Pilates Leg Pull Front with a loop band around your forearms is an excellent way to prompt scapular stability during this complex core exercise.

🔊Turn the sound on, vibe with me and read the prompts and follow along!

Let me know how you feel. I personally love how it adds a challenge and improves the engagement of my scapular stabilizer muscles.

Dr. Blessyl Buan

Sore wrists don’t need to hold you back from your Yoga or Pilates practice.

In the age of constant smart phone use, raising young children or having a full-time job that requires the use of your hands, it’s not surprising that your wrists can hold you back when practising Yoga or Pilates. Repetitive strain can cause tension and pain in the flexor and extensor muscles that course along the forearm and control the movement of the fingers. You will also find that the muscles that control movement of the thumb are also stiff and painful. This chronic muscular tension can negatively impact the alignment of the carpal bones of the wrist, thereby reducing joint mobility.

This misalignment can be experienced as a “pinching” sensation when weight-bearing on the hand. Wrist extension is required while doing Plank exercises, Chatturanga or Downward Dog. Even more advanced asanas like Astavakrasana (Eight-Angle Pose) or Pilates Leg Pull Front depend on strong wrists.

If you can relate, warming up can help to improve joint mobility and reduce pain during your practice. Here are 3 exercises to do before your class begins:

  1. Wrist rotations: Circle your hands clockwise eight times then repeat counterclockwise eight times. This improves circulation and warms up the joints.

2. Wrist flexor stretch with overpressure: Positioning yourself on all fours, place the heel of your hands on the mat in front of you with your hands palms down and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.

3. Wrist extensor stretch with overpressure: Positioning yourself on all fours, place your wrists on the mat in front of you with your hands palms up and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.

If during your practice your wrists are still sore, you can roll the end of your mat several times to create a cushion that will support your wrists in slight flexion. If it is still painful in certain poses, take a rest in child pose. As you continue to practice, stretch and strengthen, your tolerance in wrist weight bearing will improve. If recovery is too lengthy and you are starting to feel concerned, see your health care provider.

The Pilates Full Roll Up exercise is a great way to test how strong your core strength is and the degree of flexion you have in your spine. Dr. Blessyl explains the proper way to do this exercise and how to modify with simple equipment.

If you found this video useful, you can find more tips on my twitter/instagram @drblessyl and Facebook!

Realign. Strengthen. Live your Life.
http://www.drblessyl.com

Stability must be established before movement. In dance, the shoulder girdle must be strong to support the movement of the performer’s arms. Arm movements help to counter the movements of the legs and neck. In dance, movement will not be controlled or graceful without strength and stability in the shoulder girdle, abdominals and pelvis.

Endurance in the scapulothoracic muscles ensures the following:
1. The dancer avoids developing tension in the upper traps
2. Graceful movement in the arms and shoulders
3. Balance, jumps and turns are effortless

Here is a lat pull down and core strengthening exercise on the Pilates Tower Trainer.