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Mariela Dorado Pilates mdorado.pilates mdorado.pilates Posts

mdorado.pilates. This guy feels oh so yummy on the entire posterior chain! All the way

This guy feels oh so yummy on the entire posterior chain! All the way up through your neck, and down to the heals. Begin the exercise with protraction and restriction of the shoulders in neutral spine. The amount of movement from the reformer gliding back and forth provides honest feedback in regards to home much ROM you can achieve, (sometimes our proprioception of movement can be slightly off ๐Ÿ˜œ). After a few sets, keep the shoulders protracted and bow your torso over the legs. From there, tuck the tailbone underneath and slowly roll down. At the bottom, allow the spine to relax into extension while retracting the shoulder to attain the maximum stretch! ๐Ÿ™†๐Ÿป PSA- watch that your hair doesnโ€™t get caught in the springs! โค๏ธ Working on one red spring on the reformer, and two short yellows on the roll down bar. The more spring tension, the more traction youโ€™ll receive!

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mdorado.pilates. #lumbopelvicstability is the the ability of the muscular system to con

#lumbopelvicstability is the the ability of the muscular system to control and support the lumbar spine/pelvis during movement. This means having the core strength and the coordination to efficiently disassociate the hip/lower spine when moving the leg within your personal range of motion. . @zaynagold and @functionfabulous #healingwithpilates theme this week inspired this exercise. Iโ€™m actually feeling this the most in my obliques! 1๏ธโƒฃ Draw the rib cage towards your center, and keep the underneath side (oblique that youโ€™re lying on) lifted and supported. 2๏ธโƒฃ Continue sending energy out through the bottom heal. Both legs should be working equally to execute this exercise.3๏ธโƒฃ Widen the sitz bones in opposition of the extended leg. I tell my peeps to think of how you have to stick out your tushy just a little bit when you go to sit in a chair! ๐Ÿ˜Lastly, place a yoga block or pillow underneath your head - this makes it more comfortable to keep the shoulders stacked! I am working with 1 blue spring ๐Ÿ’™

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mdorado.pilates. Hi all! I want to start off by apologizing for the lack of posts this

Hi all! I want to start off by apologizing for the lack of posts this past week. As some of you may know, I was born/raised in Puerto Rico, and the majority of my family is still living there. Unfortunately they were affected by the recent Hurricane Maria. The past few days have been a bit stressful trying to get in touch with everyone, sending over supplies, and staying on top of the airlines as we wait in the hopes of getting them a flight out of there! So please bear with me for the next couple of weeks โค๏ธ Praying that things get better soon for the beautiful island and it's even more beautiful people! ๐Ÿ™๐Ÿฝ๐Ÿ‡ต๐Ÿ‡ท . This exercise is perfect for clients that need work on their precision and control. It is done on NO springs, which means the carriage is super sensitive to every movement. If you go too fast, it will slam at the top. While taking the different leg variations, try keeping the carriage quiet (I may or may not have cheated a couple of times๐Ÿ˜) . I pinky promise you'll feel this is in your core๐Ÿ‘๐Ÿฝ

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mdorado.pilates. #healingwithpilates for Piriformis Syndrome. This is a condition in wh

#healingwithpilates for Piriformis Syndrome. This is a condition in which the Piriformis (small muscle located deep in the booty) tightens in response to injury or spasm. An irritated Piriformis muscle can compress and aggravate the sacroiliac joint, causing further pain. In this exercise I am aiming to stretch the Piriformis/hamstrings while increasing range of motion in the hip. Part 1๏ธโƒฃ :Think about pressing the heal into the box as you slide one hip in front of the other to elongate the fascia through the back of the leg. On the way back I'm picturing my femoral head sinking deep into my acetabulum until my hips are parallel - this is where you will feel a major stretch. It's okay if you can't completely square off the hips, move slow and be cautious of your limits! Part 2๏ธโƒฃ: Keeping the leg straight and the hips square, you're going to widen your sitz bones in opposition of your fingertips. It's important to maintain neutral spine! If you find yourself tucking as you reach the hands forward, lower the leg or stand on a box. Part 3๏ธโƒฃ : This is a regressed pigeon pose, you want the ankle and knee making a straight line on the foot bar. Simply place the hands on the box and extend the reformer out. You can hold the stretch, or take some cat/cows like I did here. Shake it out between sides๐Ÿ˜

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mdorado.pilates. Special thanks to the beautiful Adriana for being my body๐Ÿค— I'm having

Special thanks to the beautiful Adriana for being my body๐Ÿค— I'm having her lay on a full foam roller to challenge her stability, she made this look a lot easier than it is!! I remind my clients that the worst that can happen is they'll fall off of the roller and onto the ground which is just 2 inches away. Sprung on the second "cactus" ๐ŸŒต

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mdorado.pilates. You know it's time to do laundry when you have to wear your Capezio ja

You know it's time to do laundry when you have to wear your Capezio jazz pants from high school to work ๐Ÿ˜‚ Take this guy on 1 blue. The main cues that I emphasize on are keeping the hips symmetrical, and to consistently hug the midline with your knees (if the exercise feels too easy the knee of the bent leg may be shifting laterally). ๐Ÿ™ˆ Side Note: Keep the foot pointed for a better grip on the magic circle.

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mdorado.pilates. Happy Friday guys! ๐Ÿค— This exercise is a spin off of Control Front - a

Happy Friday guys! ๐Ÿค— This exercise is a spin off of Control Front - a nice modification for clients with sensitive wrists. It gets down to the CORE (bad Pilates pun) of hip disassociation and overall strengthening in neutral spine. The last variation was definitely the hardest for me to control. I'm working with 1 redโค๏ธ

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mdorado.pilates. Delayed trains call for the quickest ankle warm up ever. No matter how

Delayed trains call for the quickest ankle warm up ever. No matter how rushed I am, this is a step I never like to skip. I mean come on, these little guys stabilize and support the weight of your entire skeleton! Give them some love once in a while - especially before stickin' character shoes on your feet!! ๐Ÿ’ƒ๐Ÿฝ

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mdorado.pilates. First take a second to really find your center on the bosu. This varia

First take a second to really find your center on the bosu. This variation challenges your ability to disassociate your spine/pelvis from your moving limbs, all while working on an unstable surface. Happy #teasertuesday !!!

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mdorado.pilates. As instructors, we spend so much time worrying about other people's bo

As instructors, we spend so much time worrying about other people's bodies that it's easy to forget to take care of our own. โค๏ธ This morning I was feeling particularly tight, so I came in a little earlier and started my week off with a big ol' stretch in a cozy sweater. ๐Ÿ‘๐Ÿฝ I'm starting to learn just how important it is to LISTEN to your body. Stretch when you're tight, take a few moments to just breathe throughout the day, and continuously fuel your body with lots of water and healthy snacks.

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mdorado.pilates. Can we talk about these divas for a second?? Susan and Tracey came to

Can we talk about these divas for a second?? Susan and Tracey came to me a few months ago with pre-existing back injuries. You could never tell by the way they are moving now! So STRONG and CONFIDENT. Pilates heals, no doubt about it๐Ÿ˜Œ๐Ÿ‘๐Ÿฝ Lunge series set up with box on the ground and no springs. ๐Ÿ˜ฑHundreds/series of five on short box - This one is not an exercise to give prematurely, you can hurt your lower back if your core doesn't yet have the strength to hold the weight of your limbs with little extra support! ๐Ÿ’ช๐Ÿฝ

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mdorado.pilates. Lester Horton meets Joseph Pilates! Here is the 3 step progression tha

Lester Horton meets Joseph Pilates! Here is the 3 step progression that I give my clients. Once they perfect the first variation, we move on to the next! ๐ŸŒŸI love single leg weight bearing exercises because there's no room for compensating on your "good side." Using 2 long yellow springs.

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mdorado.pilates. This week's #healingwithpilates is all about helping with tightness in

This week's #healingwithpilates is all about helping with tightness in the lower back. I'm using a slightly deflated togu Pilates balance ball. Putting the feet on a higher platform offers a greater range of motion, and it feels so fabulous. ๐Ÿ˜ Start with flexion/extension, into type writer, full circle in both directions...Take some bridges, windshield wipers on your tummy, end with the ever so popular child's pose, and voila! ๐Ÿ™Œ๐Ÿพ

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mdorado.pilates. This little sequence wakes up my hips/back/shoulders, and it fires up

This little sequence wakes up my hips/back/shoulders, and it fires up my core. Give it a try this weekend. Takes 5 minutes tops! Also featuring Kiki who stole my hair tie ๐Ÿ˜‚๐Ÿถ

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mdorado.pilates. How do you integrate props into your class? I look for any excuse to b

How do you integrate props into your class? I look for any excuse to bring Big Red into the picture ๐Ÿ‘ ๐Ÿ’„ Let me know if you're interested in having me break down any of these variations step by step!

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mdorado.pilates. I tell my clients to pretend there is a sleeping baby in the room, and

I tell my clients to pretend there is a sleeping baby in the room, and if they slam the pedal the baby wakes up. When the pedal slams on their first set (almost inevitable), I pretend to start crying. It always makes them laugh and it doesn't give them time to feel down on themselves for not getting it right away. ๐Ÿ™Œ๐Ÿพ This exercise tests your balance and your ability to control your core when shifting out of a neutral stance. I am using only 1 spring, on the lowest resistance.

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mdorado.pilates. They don't call it #teasertuesday for nothin' folks! Try this variatio

They don't call it #teasertuesday for nothin' folks! Try this variation, and focus on pelvic stability as well as keeping your shoulders down. It's tough because you have the roll down bar pulling the arms in one direction, and the reformer spring (1 blue๐Ÿ’™) pulling your pelvis in the other. If you're feeling sassy and in control, take the hundreds in your teaser at the end! ๐Ÿ˜‡ ***watch that your hair DOESN'T get caught in the springs!!!

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mdorado.pilates. The trick is to keep the pelvis/trunk stabilized over the kneeling leg

The trick is to keep the pelvis/trunk stabilized over the kneeling leg. ๐Ÿ‘Œ๐Ÿฝ 1 blue spring works. ๐Ÿ’™ For your more advanced clients, why not add some silly arm choreography to distract them from their burning adductors!!

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mdorado.pilates. Talk about scapular stability and core control!! Those two tend to go

Talk about scapular stability and core control!! Those two tend to go hand in hand don't they? ๐Ÿค”. I like to exhale anytime I draw the bar in towards my center. 2 purple springs hung from above, 1 blue on the push through bar. The less tension, the less assistance friends.

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mdorado.pilates. Disclaimer: Don't be fooled by this picture. The chair is my arch neme

Disclaimer: Don't be fooled by this picture. The chair is my arch nemesis!!! ๐Ÿ˜ฉ๐Ÿ˜ˆ One of the things that I love the most about Pilates is the never ending potential for creativity in your exercise choreography. You can never get bored, really. Even if it's just one new exercise per session, I find that adding variations to my routine keeps my clients engaged and motivated!

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