Personal Pilates Session 2

In personal training, we do roll-downs at the beginning and end of the lesson. During the first session, the trainer saw me doing them and said, 'Let's not bend from the lower back, but rather bend sequentially starting from the head, as if nodding,' and I have been following that advice. Since nothing else has been said since then, I assume this approach is correct.

This video suggests that 'there is no need to be perfect' and that it is important to feel the changes in yourself before and after the lesson.

This session's training

It has been a week since the last session. The trainer structured this session around 'thoracic extension' (the movement of arching the chest), which I didn't perform very well last time.

First, using the mat and the stretch pole just like last time, I released my back and then did pelvic curls. I'm not good at these, but after receiving some advice, I was able to perform the movement correctly.

Next, we focused on thoracic extension, mainly by 'squeezing and releasing the shoulder blades.' We started with the swan on the mat, but I couldn't coordinate the movement well. The trainer tried various things, such as having me do the same movement on all fours or sitting in a cross-legged position with the pole behind me, which helped me understand it.

Keeping that sensation in mind, I then did the swan on the reformer. Thanks to the reformer's springs, it felt easier than doing it on my own, and I felt that the flow of mat (unassisted) to reformer (assisted) was very effective. When arching the upper body, you have to pull your abs in firmly or it puts a strain on your lower back; it might have been best if I could have pulled them in even more (though I didn't go as far as causing strain). I realized again that I'm not good at arching my upper body, but I'm glad I learned this movement today.

After that, I did frogs and leg circles on the reformer. I believe the trainer said this training was to 'separate the movement of the hip joints and the pelvis.' Although they basically move in coordination, the goal was to get the feeling of intentionally separating them. I usually do frogs lightly, but doing them with this image in mind was quite challenging. It was a practice of keeping the pelvis neutral while resisting the urge to round the lower back when pulling the groin in, and keeping the pelvis neutral while resisting the urge to arch when extending both legs. To help me grasp the sensation, we took steps: first, placing a ball under the sacrum to feel the change in pressure, then placing both hands in a triangle on the pelvis to feel the pelvic tilt (the one we always do in Rintosull), and finally doing it without anything. It seems I was relatively good at this movement, and I was praised for doing a good job!

Finally, I held the tower reformer springs in each hand and did roll-downs from a long sitting position. When I used the tower reformer last time, I used the bar, but I was told that holding the straps in both hands is more difficult because the hands can move independently. Thanks to the springs, I had some assistance and was able to move well, and I was praised for this as well! I felt that I have mastered spinal articulation quite well. I have attached a video of the exact same movement.

The next session is in two weeks.
I feel like this session was much more relaxed than the last one. I was able to ask about things I was curious about, and it felt like we were able to be a bit more open, which made it fun. Personal training really feels more professional, it's a great learning experience, and I feel like they are providing exactly what I'm looking for. It feels like I'm not just paying for training, but also studying.

Calories burned: 159 kcal
Heart rate: Avg. 101 / Max 145 bpm.