At Studio Blue, we offer workouts to suit every fitness and experience level. From mat, springboard, and reformer classes to private and semi private instruction, we challenge your body and mind, transforming your physique and out look.
In this two-part article, you’ll learn the keys to getting the most from your Pilates session at Studio Blue.
• Stay Relaxed
• Concentrate
• Breath using Pilates breath
• Check your alignment
• Coordinate your movements
• Create movement from your “center"
• Make your movements flow
• Work to build your stamina
Stay Relaxed: Maintaining a relaxed body while exercising takes skill. Actively reminding yourself to relax before you begin each exercise, and focusing on targeted body part will help you get the full benefit of each movement.
Run through a quick checklist before beginning any exercise. Is your butt clenched? Or your jaw? If you’re holding weights, do you have a “death grip?” Does any part of your body feel tight?
While tensing up can actually cause injury, you also don’t want to completely “let go,” either. Active relaxation takes thought.
Concentrate: Even though we could not move without brain engagement, much of our day is actually spent on movement “auto pilot.” After practicing Pilates over time, exercises can sometime slip into that same autopilot. By focusing the mind on all the elements that go into each exercise, the actions become more precise, and the body reaps the training’s full benefit.
Every physical action involves a bit of imagination. First our brain “sees’ the motion, and then communicates instructions to the appropriate nerves, muscles and cells that make the movement happen. When an exercise is first envisioned, the images employed can help in muscle re-education, thus improving the quality of movement.
For an example of this idea in action, position yourself so you can see your self in a mirror while you stand against a wall. Shut your eyes and tell yourself “stand up straight.” After a few seconds, open your eyes, observe yourself in the mirror, and take note of your body.
Shake out your body, and reposition yourself against the wall.
This time, imagine your body being very straight, with a bunch of brightly colored helium balloons tied to the top of your head. Again after a few seconds, open your eyes. Do you notice a difference in your apparent height? In the way your body feels? Your posture? This is the power of concentration.
Breath: Very few of us take in full deep breathes, or let all the air out of our lungs. When an instructor tells us to use “Pilates breath,” it can be difficult to know exactly what that means.
When told to take a deep breath, most of us will see our chest fill out and our shoulders rise. This kind of breath uses only the upper part of the lungs. A Pilates breath employs the thoracic and back muscles to fully expand the chest and ribs.
To experience the muscles involved in a Pilates breath, stand or sit. Wrap a towel around the ribs, crossing its ends in front. Take the towel’s opposite end in each hand, and gently tighten it. Then breath in, feeling the towel expand.
Then let the breath go, pull the towel tighter until every drop of air has been released. Notice that the rib cage remains relaxed. Do not allow the breastbone to lift very high. The breath will feel like it’s expanding three dimensionally. This is called lateral breathing.
The breathing rhythm during Pilates is also important. At Studio Blue, instructors guide the breath, keeping it in the correct rhythm with the exercise. Inhale through the nose, and exhale through pursed lips, keeping the mouth relaxed. Make the breath smooth and even, which will help guide the movement, and help the abs stay on during the exercise
This article will continue next week.
Co-ordination
Alignment
Flow
Centering
Stamina
Tuesday, March 31, 2009
Tuesday, March 17, 2009
Putting your best foot forward
At Studio Blue, we regularly incorporate foot work in our Pilates and massage sessions. Just about everyone loves having their feet rubbed, but when we’re exercising, making circles with our ankles, stretching our toes, articulating by slowly pointing and flexing might feel like we’re really not doing all the much. Nothing could be farther from the truth.
Pilates Instructor Wendy Albro, who has a special interest in rehabilitation, says, “Your hips are only as mobile as your feet. Any imbalance in the feet manifests itself somewhere else on the body.” Many physical therapists agree, feeling that imbalanced, inflexible feet are the cause of back pain, and even neck and jaw pain.
How well the feet are balanced, strong and flexible can even influence a person’s psychology. It’s no accident we talk about “standing on your own two feet,” as a way of talking about how a person fulfills their responsibilities, and is perceived in the world.
In an average day, the foot’s 26 bones, 33 joints, and more than 100 muscles, tendons and ligaments absorb more than 3 million pounds of pressure. Our feet balance our overall body, provide propulsion, and absorb shocks that otherwise might harm our spine.
The entire foot is filled with blood vessels and nerves. No wonder it hurts to stub a toe! And no wonder foot work is an important part of getting the most out of Pilates!
Because each part of the foot has a specific function, during Pilates foot work, either on the matt or on the Reformer, we try to work every part of the foot. When the heel touches the ground, it indicates where the foot has landed—on uneven ground, going uphill or downhill, and so on. The arch helps the foot adapt to these various environments. Power for movement comes from the ball of the foot and the toes. The toes push off, and complete the movement begun in the hip, knee and ankle.
As we age, the mid foot can become rigid, which is one of the primary causes of foot pain and imbalance in the leg, knees and hip. Doing Pilates footwork can help retrain the foot, and help it regain flexibility and strength. Even spinal problems can be improved by reeducating the feet.
The connection between the spine and feet becomes clear with the following experiment: stand with one foot rolled inward, and the other outward. The pelvis and trunk must twist to make up for this problem with the foundation. Imagine what happens to the spine when walking out of balance for years!
The foot’s fascia, tissue that surrounds all our cells, creates a path between the foot, head and skull. To experience this connection directly, bend to a forward fold. Notice how the body feels, and how far forward you can comfortably go. Straighten up.
Using a tennis ball on the floor, massage one foot by pressing into it, and very slowly rolling the ball across the foot’s sole. Make sure to include the heel and toes, and cover the entire foot. Use medium pressure. This massage may hurt a little. Pay careful attention during this massage to uncomfortable places. Do this massage for at least a minute.
Immediately after the massage, bend forward again, and notice the body’s change the on the same side that was massaged. That side of the body will be able to stretch more easily, and father forward to the floor. “Because the fascial fabric is continuous, crown to sole, stretching any part of it affects the whole. Make sure to do that other foot before you move on!” (Quote from “New Rules of Poster: How to Stand, Sit, and Move in the Modern World,” by Mary Bond.)
Pilates Instructor Wendy Albro, who has a special interest in rehabilitation, says, “Your hips are only as mobile as your feet. Any imbalance in the feet manifests itself somewhere else on the body.” Many physical therapists agree, feeling that imbalanced, inflexible feet are the cause of back pain, and even neck and jaw pain.
How well the feet are balanced, strong and flexible can even influence a person’s psychology. It’s no accident we talk about “standing on your own two feet,” as a way of talking about how a person fulfills their responsibilities, and is perceived in the world.
In an average day, the foot’s 26 bones, 33 joints, and more than 100 muscles, tendons and ligaments absorb more than 3 million pounds of pressure. Our feet balance our overall body, provide propulsion, and absorb shocks that otherwise might harm our spine.
The entire foot is filled with blood vessels and nerves. No wonder it hurts to stub a toe! And no wonder foot work is an important part of getting the most out of Pilates!
Because each part of the foot has a specific function, during Pilates foot work, either on the matt or on the Reformer, we try to work every part of the foot. When the heel touches the ground, it indicates where the foot has landed—on uneven ground, going uphill or downhill, and so on. The arch helps the foot adapt to these various environments. Power for movement comes from the ball of the foot and the toes. The toes push off, and complete the movement begun in the hip, knee and ankle.
As we age, the mid foot can become rigid, which is one of the primary causes of foot pain and imbalance in the leg, knees and hip. Doing Pilates footwork can help retrain the foot, and help it regain flexibility and strength. Even spinal problems can be improved by reeducating the feet.
The connection between the spine and feet becomes clear with the following experiment: stand with one foot rolled inward, and the other outward. The pelvis and trunk must twist to make up for this problem with the foundation. Imagine what happens to the spine when walking out of balance for years!
The foot’s fascia, tissue that surrounds all our cells, creates a path between the foot, head and skull. To experience this connection directly, bend to a forward fold. Notice how the body feels, and how far forward you can comfortably go. Straighten up.
Using a tennis ball on the floor, massage one foot by pressing into it, and very slowly rolling the ball across the foot’s sole. Make sure to include the heel and toes, and cover the entire foot. Use medium pressure. This massage may hurt a little. Pay careful attention during this massage to uncomfortable places. Do this massage for at least a minute.
Immediately after the massage, bend forward again, and notice the body’s change the on the same side that was massaged. That side of the body will be able to stretch more easily, and father forward to the floor. “Because the fascial fabric is continuous, crown to sole, stretching any part of it affects the whole. Make sure to do that other foot before you move on!” (Quote from “New Rules of Poster: How to Stand, Sit, and Move in the Modern World,” by Mary Bond.)
Tuesday, March 10, 2009
Get rid of that pain in your neck--with Pilates!
These days, it’s more normal than not to find that we’ve got neck and shoulder tension. From a simple crick in the neck to injury, and chronic pain, which is defined as specific pain lasting more than six weeks, practicing Pilates can provide relief. Pilates will stretch your painful area, strengthen it, and improve your posture. As with any injury, you should consult your doctor before beginning or continuing a workout regime.
Taking care of your pain in the neck, shoulders and back begins with the warm up, and with breathing. This essential step might seem like a waste of time, but the deep abdominals needed for top core strength can’t be accessed if the upper body is over-stressed. When the neck and shoulders are tense, it throws the whole body out of alignment, making all exercises less effective. Taking enough time to center the mind and body creates a stronger core, and thus lessens pain.
With any pain, be sure to tell your Pilates instructor so they can suggest routine modifications. It’s important to remember that you’re in charge of you own self-care, so if an exercise hurts, modify it!
To avoid injuries, or if you have neck pain and are new to Pilates, you may want to leave your neck and head down during exercise until your core becomes stronger. On the Reformer, you may want to put up the headrest, and during your mat work, a towel or very small pillow may be placed under the neck. Never use these aids, though, during rollovers, or any exercise where your legs go over your head. During extension work, feel the head flow from the spine, and the neck lengthen. Never over-tuck the head on flexion work
Rolling like a ball may be too much if the neck and shoulders are painful. Instead, use the exercise as balancing work. On roll-downs, cross your arms over the chest rather than holding them in front. Even though this may lessen the challenge of the exercise, it will prevent over-stressing the neck and shoulders.
For more information to relax the neck, see http://www.easyvigour.net.nz/fitness/h_Chin_Tucks.htm
Taking care of your pain in the neck, shoulders and back begins with the warm up, and with breathing. This essential step might seem like a waste of time, but the deep abdominals needed for top core strength can’t be accessed if the upper body is over-stressed. When the neck and shoulders are tense, it throws the whole body out of alignment, making all exercises less effective. Taking enough time to center the mind and body creates a stronger core, and thus lessens pain.
With any pain, be sure to tell your Pilates instructor so they can suggest routine modifications. It’s important to remember that you’re in charge of you own self-care, so if an exercise hurts, modify it!
To avoid injuries, or if you have neck pain and are new to Pilates, you may want to leave your neck and head down during exercise until your core becomes stronger. On the Reformer, you may want to put up the headrest, and during your mat work, a towel or very small pillow may be placed under the neck. Never use these aids, though, during rollovers, or any exercise where your legs go over your head. During extension work, feel the head flow from the spine, and the neck lengthen. Never over-tuck the head on flexion work
Rolling like a ball may be too much if the neck and shoulders are painful. Instead, use the exercise as balancing work. On roll-downs, cross your arms over the chest rather than holding them in front. Even though this may lessen the challenge of the exercise, it will prevent over-stressing the neck and shoulders.
For more information to relax the neck, see http://www.easyvigour.net.nz/fitness/h_Chin_Tucks.htm
Tuesday, March 3, 2009
The Benefits of Working Out on the Reformer--New Classes, too!
Did you know a Reformer workout provides more exercise than doing the same motions off the equipment? Some Pilates experts claim that the Reformer gives twice the workout. Whatever the Reformer gives in increased expenditure of energy, it has other benefits as well.
To make sure clients receive full benefits and avoid injuries during a Reformer workout, Reformer work should be guided by a Pilates Professional. Reformer workouts give its practitioners a stronger core, better stability, flexibility, and postural alignment while promoting cardiovascular health.
The Reformer, developed by Joseph Pilates in the 1900’s, uses a series pullies, bands and a sliding “bed” to give the user a smooth, progressively challenging workout that is easy on the joints and works the entire body right down to the toes. Currently about a 100 Pilates exercises in practice. They can be done laying down, standing, sitting, or kneeling. Reformer exercise relies on your own body’s weight for resistance, and employs progressively challenging movements to create long, lean muscles.
The no-impact Reformer workout is perfect for every fitness level: beginners, seniors, pregnant women, students, athletes--EVERYONE! The Reformer is even being incorporated into rehabilitation centers, doctor and chiropractor’s offices, as well as workout clubs and private Pilate’s studios like Studio Blue, where beginning next week, we'll be offering Reformer classes!
To read more about the benefits of a Reformer workout, see: http://www.pilatesinsight.com/pilates/pilates-faq.aspx
Reformer classes at Studio Blue begin next week! Three students per class. Each student has their own Reformer. Prices start at $30.00 for a drop in level. $135 for 5 classes. Our best deal--$250 for 10 classes.
If you’ve never tried the Reformer, these classes are for you! If you’ve tried the Reformer, you’ll love our classes and our incredible instructors. To schedule an appoint, call (503) 224-5013 or log into your Studio Blue account to schedule your own, or send us an email: Joanne@studiobluepdx.com
To make sure clients receive full benefits and avoid injuries during a Reformer workout, Reformer work should be guided by a Pilates Professional. Reformer workouts give its practitioners a stronger core, better stability, flexibility, and postural alignment while promoting cardiovascular health.
The Reformer, developed by Joseph Pilates in the 1900’s, uses a series pullies, bands and a sliding “bed” to give the user a smooth, progressively challenging workout that is easy on the joints and works the entire body right down to the toes. Currently about a 100 Pilates exercises in practice. They can be done laying down, standing, sitting, or kneeling. Reformer exercise relies on your own body’s weight for resistance, and employs progressively challenging movements to create long, lean muscles.
The no-impact Reformer workout is perfect for every fitness level: beginners, seniors, pregnant women, students, athletes--EVERYONE! The Reformer is even being incorporated into rehabilitation centers, doctor and chiropractor’s offices, as well as workout clubs and private Pilate’s studios like Studio Blue, where beginning next week, we'll be offering Reformer classes!
To read more about the benefits of a Reformer workout, see: http://www.pilatesinsight.com/pilates/pilates-faq.aspx
Reformer classes at Studio Blue begin next week! Three students per class. Each student has their own Reformer. Prices start at $30.00 for a drop in level. $135 for 5 classes. Our best deal--$250 for 10 classes.
If you’ve never tried the Reformer, these classes are for you! If you’ve tried the Reformer, you’ll love our classes and our incredible instructors. To schedule an appoint, call (503) 224-5013 or log into your Studio Blue account to schedule your own, or send us an email: Joanne@studiobluepdx.com
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