- 15 June 2018
- Back to overview
Pilates4Mobility – Pilate training to feel good with Redondo® Ball
- Pilate training to feel good with Redondo® Ball
- The concept “Pilates4Mobility” with the Redondo®Ball additionally focuses on the neuromuscular level.
- “Start the training with an inner smile”
- „Rolling“
- „Hundert“
- “Stretching Frontal”
- „Lateral Cross“
- „Spine Stretch“
- „Flying 8“
- “Greatness”
- “Neck stretching”
- “Combination shoulder, arms”
Pilate training to feel good with Redondo® Ball
Pilates training promotes muscle strength, especially that of the deep muscles, it supports the balance and the perception of the body and allows a deep, relaxed breathing. This in turn can reduce stress and have a positive effect on the psyche. Mobility can increase and thus compensatory movements in everyday life and sport can be reduced. This results in an improvement of the inter- or intracoordination, so the interaction in the muscle or the muscles with each other. The posture can become more upright because the muscles do not have to work against each other. Below is an example of this from sports and everyday life. A runner who is constantly fighting against imbalances, e.g. Getting up against shortened abdominal muscles while running will tire you out faster. This also applies to a person who is constantly bent or sitting in front of his or her face in everyday life. If the back muscles are under constant, high tension, the erection will also be difficult. In addition, the bent position often has a negative effect on the psyche. If we go upright through life, we have a correspondingly positive effect on others and usually feel more relaxed and comfortable ourselves.
The concept “Pilates4Mobility” with the Redondo®Ball additionally focuses on the neuromuscular level.
The focus is on conscious movements. Goal setting this u.a. mobilizing, invigorating, myofascial stretching, thus affecting the muscle and the fascial tissue and relaxing. Tension phases change continuously with active and passive relaxation elements. The practitioner should consciously experience and allow relaxation. This is to achieve improved mobility through the reduction of tension in the muscles. Combined with the Redondo®Ball, a variety of exercise variations are possible and the motivation factor increases. For example, starting positions and stretching positions can be facilitated, deeper relaxation can be achieved or additional muscles can be stressed.
Below a small insight with reduced neck load. The Pilates principles are to be observed! So Pilate training becomes feel-good training!
“Start the training with an inner smile”
„Rolling“
Unroll and let the hull relax over the ball. Feel the back! Carry out small movements with the arms alternately towards the ground. Feel the pelvic area! Slowly turn the head to both sides without tension of the neck muscles, say “No”. Cover the ball and roll up.
„Hundert“
The head is in the right hand! While breathing out, “pump down” with your left hand. After about 20 pump movements, change hands and do the same number of repetitions.
Subsequently:
“Stretching Frontal”
Put the upper back on the ball. The legs are set and the hands support the head. Inhaling gently stretch the upper body over the ball and allow maximum relaxation when exhaling.
„Lateral Cross“
The hands support the head, the right leg stretch out, both thighs are parallel. From the waist up turn to the right and luff once. Approximately 3 – 5 repetitions, then change sides.
„Spine Stretch“
Put the ball on your thighs. Hands on the ball, thumbs up. Alternatively bent, spread legs, the ball in between. Roll the cervical and thoracic spine, the pelvis remains upright. Breathe consciously in the stretching and push the ball a little further with mini movements. (Stretching back). Flex the knees slightly and move the pelvis back and forth alternately left and right. (Feel the pelvis!)
„Flying 8“
Lay the head on the extended arm in a lateral position. The upper leg rests on the ball. Lift the lower leg and draw several eights back and forth with the thigh.
Subsequently:
“Greatness”
Starting position “Flying 8”, but put both hands on the back of the head, the elbows on top of each other. Exhale the upper body to the other side. Linger a few deep breaths in the stretch and relax!
“Neck stretching”
Slide the ball aside with your left hand, place your ear to your right shoulder and slowly turn your eyes towards your shoulder. Turn the hand with the arm stretched out on the ball several times and notice the change in the neck area.
“Combination shoulder, arms”
Pinch the ball between the stomach and thigh. Lower the buttocks towards the heels. Stretch the stretched arms backwards and turn them out of the shoulder several times at the same time. Turn the palms up and carefully close and open the fist several times. Beware of knee problems, then do the exercise while standing!
author
Claudia Hölzl
-
Präha: Why targeted training before surgery is so importantSurgery is always a challenge for the body. Whether it is the knee, hip, shoulder or spine – every procedure means stress for the tissue, a phase of immobilization and then the arduous reconstruction. What many do not know: How well the body regenerates after surgery depends decisively on how well it was prepared beforehand. This is exactly where prehabilitation comes in – the preoperative phase in which targeted training sets the course for a better healing process.Mehr lesen -
Daily Back Exercises: More Strength, Less Tension, Better Body AwarenessA strong back does not happen by chance. It develops through regular, well-dosed movement – and through exercises that target exactly where we often do too little in everyday life: stability, mobility, and conscious body awareness. Back exercises do not have to be complicated or time-consuming. Just a few minutes a day can provide noticeable relief and offer long-term protection.Mehr lesen -
Get Fit for Spring Outings: Stability & Strength for Hiking, Running, and CyclingAs the days get longer and temperatures rise, we are almost automatically drawn outside. The first hiking trails become accessible again, running shoes are ready, and the bicycle is waiting to finally be taken out of its winter rest. But as great as the motivation in spring may be – the body often needs a moment to find its rhythm again. This is exactly where the real preparation for the outdoor season begins: with stability, strength, and mobility.Mehr lesen -
Exercise builds strength: How we can encourage children to be more active through playChildren naturally move in a very instinctive way. They run, jump, climb, balance – and discover the world in the process. But in the everyday life of many families, reality looks different: long periods of sitting at school, homework, digital media, and a tightly scheduled daily routine often cause natural movement to shrink. Yet movement is not only important for physical development, but also for concentration, self-confidence, and emotional stability.Mehr lesen -
Saxon Health and Sports Academy 2026Driving Innovation in Modern Health and Sports June 6, 2026, marks the return of the event. The Saxon Health and Sports Academy invites professionals and interested individuals to an inspiring day of continuing education in Dresden.Mehr lesen -
Start with a home workout—and make exercise a regular part of your daily routine.Getting started with training does not begin with perfection, but with a simple principle: consistency beats intensity. Especially in everyday life, which is often full, hectic, and unpredictable, movement quickly becomes secondary. Yet this is exactly where the key lies: When movement becomes a natural part of your day, not only your body changes – but your overall well-being as well.Mehr lesen -
Heavy Legs? – How the TOGU Senso Vein Trainer can helpHeavy legs, feelings of tension, or tired calves in the evening – many people are familiar with this unpleasant problem. Those who sit or stand a lot, or who get little exercise, quickly notice that their legs become heavy and swollen. The cause can sometimes be a weakness in venous function: the blood doesn't flow back optimally, it pools in the legs – and this leads to the typical feeling of heaviness.Mehr lesen -
Trust built over generations – 70 years of TOGUWhat connects top international athletes with amateur athletes, therapy patients, and bright children? They all train or play with TOGU's air-filled products. The developments over the company's 70-year history, such as the Moonhopper®, the Aero-Step®, the TOGU Jumper®, the Dynair® Ball Cushions®, and the Powerball® ABS® exercise balls from this Upper Bavarian creative powerhouse, have long since convinced experienced physiotherapists, sports scientists, trainers, and above all, countless satisfied users of their effectiveness. This worldwide success is also based on the company's strong regional roots. Not only in terms of its extensive product portfolio, but especially in terms of its sense of responsibility, the company has been guided since its founding in 1956 by the motto: Tradition behind it – future in sight.Mehr lesen -
Physiotherapeutic Work with TOGU Products in Animal TherapyIn my daily work with horses and dogs, one aspect is always at the center of my approach: functional movement, body awareness, and sustainable stability. As a physiotherapist and osteopath, I do not work in a purely symptom oriented way, but focus on underlying causes. The goal is to restore physiological balance and support the body’s natural ability for self regulation. It is precisely at this point that the products of TOGU Animal come into use.Mehr lesen -
Get fit for spring: Start the running season in good health with the TOGU Runner's Senso® Motor Skills Workout SetWhen nature awakens, the sun shines longer and temperatures rise, for many people the most beautiful time of the year begins: running season. Whether ambitious runners or recreational joggers – the first run after winter often feels liberating. But especially now, it is crucial not to simply throw the body “in at the deep end,” but to prepare it in a targeted way. Joints, muscles, and fascia need activation and care so that the joy of running lasts for a long time.Mehr lesen -
Menopause: Why exercise—and especially balance training—is worth gold right nowMenopause is a phase of life that every woman experiences – and one that is often accompanied by many changes. Hot flashes, sleep disturbances, mood swings, weight gain, or an altered body awareness are among the typical companions. At the same time, it is a phase in which women can gain an enormous amount: more body awareness, more strength, more stability, and a new understanding of their own needs.Mehr lesen -
Mit TOGU und “Beweg dich schlau! Von Felix Neureuther” wird die Familie zum Team!Bewegung darf Spaß machen, denn nur so bleibt man ein Leben lang dabei – deshalb bringt “Beweg dich schlau! Von Felix Neureuther” (BDS) die gesamte Familie in Bewegung – spielerisch und mit viel Spaß.Mehr lesen