In this post we will explore three specific stretches that are commonly used during Pilates lessons: Cat-Camel, Bird-Dog and Side-Reach.
Let's see what each of them entails and why they are so important that they include in your regular exercise routine.
What is cat-camel stretching?
Cat-camel stretching is a movement designed to open the spine and hips. The name “ cat ” is due to the fact that the spine rounds like a cat when it lowers in the tract and “ camel ” when straightening the spine like a camel when you get back on your feet.
This movement is excellent for opening the hips and spine and for improving breathing.
One of the main benefits of the cat / camel is that it improves the way the breath enters and exits the body.
This aspect is important when practicing Pilates, since attention is paid to efficient breathing.
If breathing is incorrect during the exercises, it is not possible to fully involve the muscles and obtain the best results from the positions.
What is dog-bird relaxation?
The relaxation movement of the bird-dog is designed to relax the shoulders, neck, back and hips.
It is a long and slow movement that starts on all fours, like a dog, and then slowly moves to a relaxed and easy position like a relaxed bird.
This movement helps to stretch the shoulders, back, hips and neck and is a very common transition movement from one Pilates exercise to another.
It is also used as cooling stretching after an exercise session.
The dog-bird helps to free the joints of the body and make them move more freely.
It is a very common exercise in Pilates and many sessions involve it as one of the exercises.
Like the cat / camel, the dog bird improves breathing and helps relax the body.
What is lateral stretching?
It is a simple stretch that you can perform during a Pilates session or as part of your normal stretching routine.
It can be performed standing or sitting and is excellent for those who feel more rigid as they age.
Side-Reach is an elongation that affects the lateral muscles of the body, the upper back and the shoulders.
It is a simple movement that improves flexibility and helps prevent muscle cramps.
The positive aspect of this exercise is that it can be performed anywhere, anytime.
No equipment is needed and there is no need to be in a particular position to run it.
Simply stand or sit with your legs and arms straight, then bring your arm along your body to the maximum extent.
Hold for a few seconds, then change arm and repeat.
How are these stretching movements useful to those who practice Pilates?
All three of these stretching movements are very common in Pilates lessons.
They are used to help participants prepare for the exercises and relax the body at the end of the session.
Depending on the type of stretching and the way it is performed, they can help improve flexibility and reduce any body pain.
They can also be very useful for reducing stress and anxiety.
Stretching is also important for preventing injuries.
If you engage in a regular stretching program, chances are you will notice less pain in your body and are less likely to get injured.
All three of these exercises are ideal for both beginners and experienced Pilates participants and can be performed practically anywhere.
Concluding thoughts
The exercises and movements presented in this article are just three examples of the numerous stretching movements that can be performed during a Pilates session.
The benefits of stretching are manifold and the inclusion of stretching in your training routine is highly recommended.
Depending on the fitness goals and frequency of the exercises, stretching may be needed more than once a week.
Beginners are advised to stretch at least three times a week, while more advanced coaches may need to stretch more frequently.
When performing any type of stretching, it is important to remember to breathe properly and focus on the stretch.
It is also recommended to perform each stretch slowly and gently, since the haste to perform the stretches can reduce its effectiveness.
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