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.)

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

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

PIlates is great for rehab!

Pilates is great for your body, and helps build a long, lean, flexible body, but its inventor saw that it was good for those whose bodies needed repair and healing, too. Joseph Pilates, born in 1880, was considered a "sickly" young man. He had asthma, rickets, and rhumatic fever. Being small and ill meant he was teased and bullied. To overcome his physical weakness, young Joesph began a work out regime based on Greek and Roman physical disciplines and Yoga. Eventually, he became strong and undertook boxing, diving and gymnastics.

During a training visit to England, World War 1 broke out, and Pilates became interned during the war. He used the exercise methods he'd developed, not only to stay in shape himself, but he also taught the other prisoners the careful movements he used to create his strong, flexible body.

Pilates didn't concern himself only with those who wanted a better body. He helped rehabilitate those suffering from injuries and other maladies. In fact, the reformer, a popular piece of modern pilates equipment was originally built from bed frames and springs and used to help the disabled and those injured in the war exercise more efficiently. For more about early pilates see: http://www.sabrinasvard.com/pilates.htm#joe

New Massage Therapist

Jonathon Prue - Massage Therapist

I've been a licensed massage therapist for several years in Oregon. My reasoning and inspiration for choosing this career is because of my grandmother Mimie. Have you ever known someone that inspires you to become a better person? She did that for me, because she always made sure I was doing well in life. Her smile is angelic, and her spirit is special. She became ill 10 years ago, and passed away November of 2001. Cancer took her life, but her kindness and strength embodied my soul. I wish I could have healed her with my own hands, because she deserved to live a longer life. She meant the world to me, because her love and energy was always positive from the moment I knew who she was. I try to share that with everyone that I connect with on a meditative and spiritual level. Mimie was my inspiration, and I share that foundation of positive, caring energy in each and every massage. Through my massage career, I now have the opportunity to reach out to people and provide healing therapeautic touch.

Available for appointments on Tuesday and Thursday.

Massage at Studio Blue

Tim Haster - Massage Therapist

Congratulations on taking the first step in making a change in your life!

I have 17 years of success in treating: car accidents, injuries, sports injuries from golf, tennis, skiing and rock climbing (all weekend warriors welcome), treating chronic and acute pain from frozen shoulders, migraines, long term back, knee or hip pain.

These injuries can affect all your normal daily activities such as doing dishes, typing on a computer, lifting your child, driving, and\or trying to sleep and feeling un-rested. Many people do not see the results they want from traditional medical treatment and drugs only treat the symptoms and not the cause. With massage therapy, I may be able to help you live a better and more pain free life.

I believe each person is responsible for their own healing and that, although healers can assist and guide an individual, one must fully contribute to their own healing for the efforts to be successful.

I have had the pleasure and privilege to work on a variety of people from all walks of life and am excited to meet new people and challenges. I look forward to working with you to help you achieve your optimal health. Is it your time for change?

Available for appointments on Monday, Tuesday and Wednesday.

10 Off Your First Visit!

3 Private Sessions $135

Private Pilates Training

Private Instruction on Equipment...

Pilates equipment helps facilitate wide ranges of movements otherwise difficult to perform. This is a sophisticated system of pulleys and springs creating a sense of weightlessness while isolating specific muscles surrounding the core. In a world of computers and long hours of sitting, we become linear in movement. The equipment used in pilates emphasizes three-dimensional movements that create fluidity and tone throughout the whole body.

At Studio Blue, all private training appointments are instructed in an intimate, private setting for your pleasure.

Tailoring a pilates program for your unique body...

We will examine postural alignment and muscular imbalance, and create a sequence of exercises to improve muscle integration. This is both an informative and an intense workout that will change the way you think and move!

Why choose private instruction?

You want to intensify your mat workouts.
You prefer one on one coaching.
You want to try the pilates machines.
You are recovering from an injury.
You have specialized needs that cannot be addressed in a class setting.