Learn how to improve your balance with this fun and instructive Pilates tutorial. Gillian Greenwood demonstrates some basic exercises that will help you to improve your balance and body position.
I'm going to teach you how to improve your balance. To have good balance, you need good feet, so I'm going to use a tennis ball to massage my foot. An old tennis ball will be a little easier to use than a brand new one.
I'm going to press hard with the ball of my foot, that's the inside part of the foot, into the ball, and run it along the inside edge of my arch. Now, I'm pressing the heel down into the ball. It's making a big dent in the ball and then I go along the outside edge of my arch towards my toes and again, through the foot, from toe to the heel.
And that's a very simple way to give yourself a nice massage with your feet. Once you've massaged both feet, you'll have better contact with all your toes on the floor and the middle of your heel on the floor. So as you stand, be aware of what's touching the floor and what isn't touching the floor.
Notice all the toes, the middle of the heel, and the arches and then, using your tummy and your pelvic floor, lengthening up to the top of your head, feeling long through your waist, breathing out, you're going to take your heel off the floor and still have the ball of the foot touching the floor, firmly unto the floor. And then thinking about anything that's gone wrong, with your balance, with your posture, correcting it, then bringing the heel back down again, transferring to the other
foot, before you lift the heel, make sure the body doesn't sway over to the side. Tummy, pelvic floor, breathing out, lifting the heel, correcting anything that's gone wrong with your posture, make sure that big toe joint is firmly down in the floor, and then bringing the heel back down again, correcting anything that's gone wrong with the posture.
Tummy, pelvic floor, breathing out, the heel comes up, then you go to the tip of the toe, correcting as you go, ball of foot, tummy, pelvic floor, and down. Tummy, pelvic floor, breathing out, the heel comes up. Still be on all of your toes on the right foot if you're lifting up the left.
Go to the tip of your toe, and then ball of the foot, and the heel down. Tummy, pelvic floor, breathing out, heel, tip of the toe, keep using the tummy and pelvic floor, correcting anything that's going wrong and lifting your knee, lengthening up to the top of the head, ball of the foot and the heel. Tummy, pelvic floor, breathing out, heel, going through to the tip of the toe, floating the foot off the floor, use your inner thighs a little as well.
Tip of the toe, ball of the foot, and the heel down. Once you've mastered that, you can then bring the foot up, extend the knee, bend, and peel the foot down again, and add all sorts of fun things to do. And that's how to use Pilates to improve your balance.
You can also have a look at the “How to do Pilates for a beginner” and “How to do Pilates to help bad posture”, and that will help you understand about the pelvic floor and your body position.