Posts Tagged ‘ Movement ’

Olympian Sessions: Just for fun!

August 1, 2012
By

 

So, I’m obsessed with the Olympics. It would be a huge challenge and dream come true to train or even work out with athletes of that calibre. Though I’m no sports expert, here’s what I would work on with these inspired athletes to ensure that their training keeps them balanced and functional in life. Click on the links to see videos!

Rowing:

Variations on Swan: Rowing requires a slightly flexed spine and tons of abs, so I would make sure their thoracic spine gets some good extension as well.

Single Thigh Stretch on Reformer and Extensors on the Chair: These athletes train for hours sitting with their legs out in front of them. It’s important for them to stretch the hip flexors and continue to strengthen the glutes and hamstrings.

Swimming: 

Standing Cadillac work, Side Splits on Reformer: Being in the water creates a different pull on the body than when moving through real life with gravity. I would focus on functional movements to increase balance.

Gymnastics:

Back Rowing: I would take advantage of these athletes’ grace and choreographic strengths. This exercise also mobilizes the spine fluidly, hopefully releasing them from the sometimes rigid lines they must maintain when in the air or balancing.

Mermaid/Side Bends: Though I am sure they have strong obliques, I’ve been watching any and all gymnastic events and am surprised by the lack of true lateral flexion in the spine (side bending). These exercises isolate that direction and sculpt the waist.

Go USA!

 

Pilates is for YOU! Check out my article…

June 26, 2012
By

It’s easy to think of women in lulu, drinking Starbucks and flapping their “Hundreds” hands whens someone says “Pilates.” But, Joe Pilates trained boxers, soldiers and dancers. No matter who you are, Pilates will benefit you in some way. Read the article on the subject I wrote for a friend’s eNewsletter here!

Melinda is an excellent health coach and fitness teacher in the city. I can’t recommend her enough! Visit her website for nutritional info, coaching, and holistic health.

Commitment, Clarity, Excitement

June 8, 2012
By

Teachers might learn a lot from the acting world. The one thing I’ve found to be imperative in both my acting projects and teaching Pilates: Commitment.

I’ve been working really hard (I’m a workaholic)–reading, practicing, teaching, watching others practice, observing and taking class at all kinds of studios. Guess what: I still don’t know everything that’s out there to know in terms of Pilates.

1. The body is complicated.

2. New research on the subject is infinite and always changing.

3. There are so many different opinions and styles of the method.

Still, I know a lot more than the average person does about Pilates. And yet, my classes still seem to be hit or miss.

I recently taught a class of 28 people and was forced to speak loudly, move quickly and take over the room. I said cues like they were FACT and not only  suggestion. Even adding drama on the last few reps seemed to engage people more fully. That same day I taught a class of 6 people that felt messy, clouded and, quite frankly, boring.

I’m learning that I don’t have to have ALL of the answers to be a good teacher. It’s my job firstly, to be safe, and secondly, to tell my students everything I do know so that they can get the best workout possible. Commit to what you do know and joyfully seek out answers for the rest. Speak like you have a class of 50–not 10, be present so you can be clear with your words, get excited and rock these people’s bodies. Commitment and excitement are key in creating solid classes. I can only go up from here!

 

Pilates Playtime on Vacation

May 25, 2012
By

Traveling this summer? You can relax, get sun, stay connected and get benefits even from 15 minutes of Pilates a day–requiring no special equipment. In fact, taking a few moments to check in with your body will likely improve your vacation in more ways than one. It is always  best to talk to a trainer to personalize a workout (call me, maybe!), but you can also try these ideas on for size.

I recommend finding five exercises to practice. Each one should move the spine in a different direction (there are four, basically, and I added neutral for stabilization).

1. Flexion: Curving the spine bringing the front of the ribs and front of the hips closer together. (Hundreds, Cat Stretch)

2. Extension: Curving the spine bringing the tail and the head further behind the body (still lengthening out). (Swan, Cow Stretch)

3. Lateral Flexion: Bending the spine to one side bringing the shoulder closer to the hip on that side. (Side Bend, Banana).

4. Rotation: Rotating the shoulders and upper spine one way while keeping the pelvis neutral (wringing out the waist). (Spine Twist, Obliques)

5. Neutral: No movement, but spine stabilizes in the natural position (with abs engaged). (Plank, Watchdog)

Important Note: Bones don’t move themselves! Think about the abs and other core muscles that are creating the movement from within, rather than mindlessly forcing yourself into a shape. It’s only 15 minutes–make it count, body mind and soul!

Make sure you warm up and start with neutral or flexion before moving on to the other directions. If you are feeling ambitious, warm up with a few yoga sun salutations, or go for a brisk walk to get the breath moving!

This short routine will prime both your mind and body for a longer, better, more relaxed vacation day. Encouraging your body to return to your hardcore workout schedule after vacation will also be easier since you kept in touch with your body while away–it’s the only one you have!

Thanks to my friends at Pilates on Fifth for making great Pilates accessible online. I tried to use their videos when possible. 

Pilates Basics, Part 2: The Pelvis

March 24, 2012
By

In observing classes during my training and teaching classes these past few months, I’ve come to realize that a Pilates class can be totally useless if your teacher does not explain basic Pilates terminology. As with any sport, hobby, or skill, there is a universal vocabulary that makes it easier for Pilates instructors and other folk to communicate.

Don’t worry, no need to take notes. A great instructor will be able to guide a beginner with excellent cueing and will continue to refine the advanced student, but I thought I would outline a few of these basics in layman’s terms for those looking to get the most out of class. See Part 1: The Spine.

__

It’s time to discuss the pelvis. Meant for more than birthing babies and rock and roll gyrations, this structure is a complex, important aspect of Pilates and any kind of movement.

I will be honest when I say, I am not an expert on the pelvis or pelvic floor (yet). But, training the pelvic floor has the power to hugely affect function in our breathing, balance, back, legs, posture and organs. I hope to write more about this later, but let’s stick to basics!

For the beginning Pilates student (and teacher), the position of the pelvis is important because it affects the shape of the spine. Here are some basic terms that may clear up your Pilates practice.

PARTS OF THE PELVIS (in a nutshell):

  • Sits Bones- Exactly what they sound like; the two bones you feel coming into contact with the floor when you sit up tall
  • Pubic Bone- Frontal, lower bone of the pelvis that makes up one of three frontal points with the ASIS (see below).
  • ASIS- Two front hip bones.
  • Sacrum- 5 fused vertebrae at the bottom of the lumbar spine, connected to the back of the pelvis.
  • Coccyx/Tailbone- 4 fused vertebrae below the sacrum.

NEUTRAL: Your front hip bones are on the same plane as the pubic bone. Lying on your back, this plane is parallel to the floor. Sitting or standing up, this plane is parallel to the wall. Your lumbar spine is in a neutral position, which is curved.

SUPPORTED: You may have also heard this called “tucked” and definitions vary among instructors. In short, you will use your abs to slightly lengthen the lower back and tilt the pubic bone more forward than it was. Your lumbar spine is slightly flexed. (Get dirty. Think of a pelvic thrust.)

 

Pilates Basics, Part 1: The Spine

March 13, 2012
By

In observing classes during my training and teaching classes these past few months, I’ve come to realize that a Pilates class can be totally useless if your teacher does not explain basic Pilates terminology. As with any sport, hobby, or skill, there is a universal vocabulary that makes it easier for Pilates instructors and other folk to communicate.

Don’t worry, no need to take notes. A great instructor will be able to guide a beginner with excellent cueing and will continue to refine the advanced student, but I thought I would outline a few of these basics in layman’s terms for those looking to get the most out of class.

Let’s start with the spine, which is a central point of focus in Pilates. Joe Pilates said:

“If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.”

PARTS OF THE SPINE:

  • Cervical-Neck area, upper seven vertebrae
  • Thoracic-Middle, next twelve vertebrae
  • Lumbar- Lower, bottom five vertebrae

SPINAL FLEXION: Similar to a cat stretch; the head and tail are curling to the front of the body, engaging the abs (in any position).

SPINAL EXTENSION: Similar to a cow stretch; head and tail are reaching up and back from the body, engaging the back muscles (in any position).

SPINAL ROTATION: Wringing out the waist and rotating the torso to one side while maintaining a stable, still pelvis.

Next Up, Part 2: The Pelvis.

 

Don’t forget: We will have a Pre-Patty’s Pilates for Performers on March 17th at 11am at Ripley Grier. E-mail stephaniedjoiner@gmail.com to RSVP, or like heels together, toes apart Pilates on Facebook.

Marrying the Mind and Body

February 13, 2012
By

Pilates can be a tough sell. In a hustle-and-bustle world of instant gratification, we rarely have the opportunity to slow down and listen to our bodies.

Imagine taking your brain and placing it inside of your muscles. Then, use that knowledge and power to engage your muscles and move your bones as they were designed to move. Pilates gives you the rare chance to marry your mind with your body in this way.

Why should you delve into this kind of relationship? Because the relationship with your body is a relationship for LIFE. It will be there after everyone else is gone; it will be there when your mind is gone. Imagine your final days if you’ve consciously been nurturing this union your whole life.

Take a vow. Say “I do,” to engaging in mindful practice towards efficient, balanced and healthy movement.

Update: I’m currently in Reformer class, and I can’t wait to share my latest discoveries with you! I’m also teaching my first mat class on Tuesday–subbing for a friend of mine. I will be teaching class starting the first weekend of March–check back for details!

A Lifelong Study

January 28, 2012
By

My test is in 3 days. I’ve been studying my glutes off!

My biggest lesson is that the learning NEVER stops. I have a study buddy who I meet with once a week to prepare for the test and discuss Pilates. We come up with tons of questions. When I ask the teachers of our course, they have great answers, but sometimes respond with, “You don’t need to know that for the test.” One said, “Most people don’t even come up with these kind of questions before the test.”

It’s appalling, but it’s true. There’s SO MUCH information, they couldn’t possibly cram it all into one little test. I’m learning selective material–stuff to get the ball rolling–but the learning will not stop when I pass a silly test. It’s like TAAS, TAKS, SATs, Regents…they can’t possibly measure and test students on everything.

Pilates will be a lifelong study, like almost everything in my life. The good news is that it so directly pertains to my life as an artist. I’m looking forward to being an eternal student of the human body as a means of creating and communicating stories.

Wish me luck!

 

Head, Shoulders, Knees and Toes

December 29, 2011
By
In my last blog, I outlined the two main tasks I have before being able to pass my test and get my Pilates certification. The most difficult task is learning anatomy. We are complicated! Having never studied (detailed) anatomy (unlike the physical therapists in my class), it’s been a huge challenge to navigate muscles, bones, joints and actions. While I am still solidifying how I will memorize this material, here are some tips I have found helpful for committing human anatomy to your memory.
  1. Learn the actions. If you will be teaching Pilates, or movement of any kind, focus on joint actions first. Rather than trying to memorize origin, insertion and action for each individual muscle, group the muscles by joint action. For example, shoulder abduction (raising your arm out to the side) involves the supraspinatus and deltoid; hip flexion involves (mainly) iliopsoas, and rec fem. This gives you a great start and you will learn how muscles move the body, which is our most fundamental need as teachers.
  2. Make it a part of your life. When I first started studying Pilates, I did a few hours of work-study each week in studio maintenance to help pay for the classes. It was…boring, mindless. While mopping, I would think “I’m using my anterior deltoid and pec major  mopping forward and my lats then anterior deltoid bringing the arm down and back.” It ‘s nerdy, but it’s helpful. Think about what’s going on as you climb up five flights of stairs to your apartment. If you have a hard workout and are sore, figure out exactly what muscle is sore and what movement made it that way. Living and breathing this stuff is the only way to make it second nature.
  3. Touch yourself. What kind of a learner are you? If you are  a doer, find these muscles on yourself (or a touchy-feely friend). Visual learners can gather pictures and watch Youtube videos. Some people find that drawing pictures helps them (mine came out looking like wild hair and/or grass, but I tried).
  4. Use your resources. Don’t rely on one book to teach you everything that happens in the body. Go to the library, get online, watch videos. There are a ton of resources (even free ones) that may connect the dots for you.

How did you learn anatomy? I’m still open for suggestions…My grasp on the shoulder is still questionable at best, despite all these efforts. But slowly, I’m learning how the body moves and it gives me power!

Archives