Dont forget to stretch

Why do we do side lying exercises so much in our Pilates Classes.?

When lying on your side in Pilates, lifting your leg is fighting gravity, so in terms of "weight lifting", you're actually lifting the weight of your leg with your hip muscles. 

These muscles are particularly weak, and often tight, on most individuals....and you'll know if that's you because you'll feel it working.!

It's really important to keep these muscles strong for stability and balance (they help you stand on one leg), and also for stability in your low back and spine. 

Just as important as it is to strengthen those muscles, you want to stretch them too. A great stretch is sometimes called "figure 4".  

This is an excellent stretch for sciatica.
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Follow the link below to see this stretch...  

Seated Piriformis Stretch

Sitting in a chair, you can cross one ankle over the opposite knee, lift up tall, and lean slightly forward. (change sides)
A great stretch for sciatica, this also is a perfect stretch for your hips.

Standing Piriformis Stretch,

You can cross the ankle over the opposite knee, hold on to something, and bend your standing leg and sit your bottom back like there is a chair way behind you that you want to sit in. (change sides)

Lying Piriformis Stretch

Lying on your back, you can cross your left ankle over the right knee, draw the right foot away from the floor and hold onto your right thigh as you draw it towards you.  Have a Little Rock from side to side until you find that really tight part !! (change sides)
A great stretch for sciatica, this also is a perfect stretch for your hips.

Whichever version you chose, you should hold your stretch for at least 30 seconds, but I do prefer to hold it for a little  longer. Don't forget to breath into your stretch and release your shoulders.

Feel free to move around a little bit in the stretch by moving your hips side to side...this sometimes helps you find some good tight spots.!