BODY AND BALANCE
Improve your posture & feel great Jill Healy Quintard of Body & Balance says the best way to stay healthy is to have good posture. Good posture means your bones are in their best position, your muscles, joints and ligaments are relaxed, and your vital organs are in their best position. The better your posture, the healthier you will be. It’s never too late to improve your posture. Jill offers the YogaPilates Fusion® exercise program which can not only improve your core and posture but also keep you in tip top shape over Spring.
THE ROLL DOWN The Roll Down will help to balance the muscles that support the spine as you gradually roll down toward a mat or floor, thus drawing your abdominal muscles on the breath out. Roll back up stacking one vertebra on the other till standing tall, crown of head to ceiling.
SPINE TWIST
THE PLANK
SIDE PLANK ANK
A spine twist is one of the most important exercises for your spine, as well as your posture. If you sit at a desk or don’t move in a variety of positions throughout the day, you need to do this exercise every day. There are many different ways to do it; standing or sitting on the floor/mat or on a chair, lengthened spine, crown of head to ceiling and inhale through your nose. On the exhale through your mouth, turn to your right and take it to three little pulses on the breath out, inhale again and turn to your left. Arms can be outstretched, or hands on shoulders, or on the knee if sitting at your desk. •
Plank pose iis id ideall ffor engaging i the h core, building strength and balance, and improving focus and alignment. Place your arms under your shoulders and extend your legs back with toes tucked under. Picture the back of your body as a long plank; lengthen your neck, engage your core on the exhale, and imagine balancing a cup of tea or glass of champagne on top of your back. Hold for three breaths.
The Pilates side id plank l k strengthens h the h core, improves posture, and enhances cardiovascular strength. From a sitting position on your side, raise your top elbow or arm on an inhale, lengthen your torso and extend your top arm laterally. Hold for three inhales and exhales while engaging your core. You can modify this move by sitting rather than lifting your arm but use core awareness of alignment.
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BUT TO GET YOU STARTED, CHECK OUT THESE QUICK AND EASY POSES FROM JILL HEALY QUINTARD HERSELF.
CAT STRETCH On all fours, inhale through the nose, and exhale as you arch your spine, drawing in the abdominals and gently taking your chin toward chest. Inhale and reverse the other direction, feeling each vertebra. This can be done standing using the back of a chair, edge of table or ballet barre. Keep knees soft.
JILL HEALYQUINTARD has been named Top instructor in 2020 by Fitness Australia and nominated for 2022. She is also a recipient of the Inaugural Life-time Achievement Award with Fitness Australia. Jill has been in the Fitness Industry for 40 years and specialises in both group and private tness and wellness instruction and consultations. Sign up for Jill Healy-Quintard’s monthly newsletters and blogs. If you are an inspirational woman with a story to inspire others, Jill would love to hear from you. If you would like a FREE 15-minute ZOOM consult to discuss ‘the best of you’, scan the QR code to book a session. 0412 422 868 // JILL@BODYANDBALANCE.COM.AU // www.bodyandbalance.com.au Beaches COVERED. // 91