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Exercise of the Month: Athletic Conditioning & Fascial Movement Series

Join Merrithew® Master Instructor Trainer and founder of Northeast Pilates Education Center, PJ O’Clair, as she guides us through an Athletic Conditioning & Fascial Movement Series. Thoughtfully selected for their impact and effectiveness, this routine offers valuable insights into powerful techniques that will elevate your workout.

The first two exercises are part of the newly introduced STOTT PILATES® Athletic Conditioning Workshop, designed for both recreational and professional athletes.

1. Sit, Kneel to Stand

  • Improves hip mobility in the frontal and sagittal planes
  • Enables single-leg work in three positions: sitting, kneeling and standing
  • Activates the Myofascial Sling, known as the Anterior Oblique Sling, integrating limb movement through the core

2. Closed and Open Kinetic Chain Hundred

  • Emphasizes the importance of training in both the closed and open kinetic chain
  • Targets all three components of the muscle classification system: Local Stabilizers, Global Stabilizers and Global Mobilizers
  • Open Kinetic Chain exercises are ideal for engaging the Global Mobilizers, while Closed Kinetic Chain exercises effectively recruit both Local and Global Stabilizers

The following two exercises, originating from the Merrithew® Fascial Movement Course, are key elements for tapping into the body’s stored kinetic energy. In the course, we teach the differences between muscular lifting patterns, swing patterns and “whipping” or dynamic full-body integrated explosive patterns.

3. Soccer Kick

  • Integrates limb movement through the core by activating the muscle and fascial components of the Myofascial Sling, called the Anterior Oblique Sling.

4. Fascial Arm Swings

  • Essential for promoting the elasticity of connective tissue structures
  • Aids in breaking down adhesions and restrictions within the body, helping restore or maintain range of motion through the joints

Enjoyed working out with PJ? Check out her upcoming workshops.

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