4 ways to use Pilates to Learn How to Sit

As we continue our “Learning to Sit” series, let’s first look back to where we’ve been.  We’ve talked about how to sit with a readiness for movement, and we’ve talked about how to sit to avoid pain.  This week, I want to outline a workout series that will open up fascial tight spots that might make it impossible to find the longest axis of the spine.  This workout uses segmental spinal movement to find length in the front of the body, so that in sitting the body isn’t pulled forward away from the longest center. 

My suggestion is to take the foam roller to work, and if you happen to be at a desk for any length of time, do this workout.  It’s a great way to avoid the shoulder and neck tension that often comes with computer work, and it is also a great way to keep your body moving for many years to come. 

Watch the video, and then let me know how this workout might make it into your busy life.

1.     Flexion and extension over the foam roller – This exercise lengthens the spine and stretches the front of the body.  The foam roller helps open the breastbone, which will allow the ribcage to support the spine a little bit better.

2.     Psoas Stretch with foam roller under pelvis – Now that you have opened the fascia that runs along the front of the breastbone and thoracic spine.  Try opening the fascia that runs along the front of the Lumbar spine with a Psoas stretch

3.     Bridge with feet on the foam roller – With the front of the spine open, we want to continue by opening the back of the spine.  To do this use the segmental movement of the spine to lengthen the tissue that runs up and down the back.  With the foam roller under the feet, not only are you strengthening your hamstrings, but you are also giving your spine more room for movement

4.     Bridge with Rotation – Maybe as you were doing the bridge your found some chunks in the spine.  You know those moments when the entire concept “vertebra by vertebra” is lost on your spine and basically seven vertebrae hit the ground all at once.  Sometimes adding rotation to the spine allows the vertebrae that feel stuck to loosen and separate from each other.

Have fun, and let me know how it goes

Katrina Hawley C.M.A., PMA_CPT

Director of Instruction at The Pilates Studio

Ten Ways to Recover After Shoveling Snow

Yesterday was The Pilates Studio’s first snow day of the year.  I really tried to get to the studio in the morning…I was even aided by a very helpful neighbor that was determined to push my car up the road until I hit pavement at the corner.  Well it didn’t happen, and once we got the car back into the parking spot, I went inside and then watched as the plow cleared the street effectively burying my car in clods and clods of snow.  Again I ventured into the world to start digging.  At first, I was saying I probably wouldn’t make it out of the parking spot, but its better to dig now than tomorrow morning.   Then something happened, as I continued to shovel, I became absolutely determined to get out of my parking spot.  Each time I bent my knees to propel a shovel full of very heavy snow, I knew I would succeed.  I knew that I would get to The Pilates Studio!

You might wonder why I was so determined.  You could say that it was because I wanted to be sure that my clients were able to have their sessions.  That I was that dedicated to being a pilates instructor.  I was determined to take care of every body that I could…You could say that, but then again…It wouldn’t exactly be true.

My determination came from a much more selfish place.  Each time I twisted my body through several planes of motion to hurl the world’s wettest most frozen snow, I began to think about the foam roller and how great it would be to lie on it.  Then with the next clod I started thinking about a psoas stretch…Then I even began to crave the magic circle (Really I was)…You see I became so determined to get to work, not to teach, but to recover from all of the crazy shoveling….Then  I thought about our little joke about the fact that there are only two seasons at The Pilates Studio:  Shoveling season and gardening season.   So I made it to the studio in time to do the workout I began designing while digging and digging and digging!

And here it is!

Each exercise title is a link to more information about that specific exercise on The Pilates Studio’s Exercise of the Day Blog.

Snow Angels on the Foam Roller

Elbow Circles on the Foam Roller

Psoas Stretch on the Foam Roller

Bent Knee Fallout Single Leg

Abdominal Curls with the Foam Roller perpendicular to the Shoulder Blades

Abdominal Curls combine with Bridge Shoulder Blades over Foam Roller

Magic Circle Inner Thighs Bridge

Lumbar Spine Stretch Pelvis on Foam Roller

Rolling out The Bottom of the Feet

Straight Leg Circles with Theraband.

Katrina Hawley C.M.A, PMA-CPT

Director of Instruction at The Pilates Studio

Improving Posture with Pilates

When thinking back to childhood, who remembers the command “Sit up straight!”  It probably interrupted a fabulous daydream, and it might have even been bellowed from above where all of the grown ups seemed to exist. As an adult, I can look back and understand that the grownups of my childhood had good intentions. I understand the danger in the postures that I see created in children as their spines curl around the latest smartphone/ipod/ipad, but that doesn’t mean that I want to create the opposite effect.  Imagine a room full of kids sitting around the table, sticking their chests out, immobilizing their bodies into a “good posture”…I don’t know about you, but the word podpeople comes to my mind.  What if we replaced, “Sit up Straight!” with “Go roll around on the floor!” or “Do ten jumping jacks!’ or “tickle fest!”  The other night I was at a dance party, and had the opportunity to dance with my buddy Jack (he’s four).  He would start by holding my hands as we started spinning creating the centrifugal force of any space station, then he would let go with one hand continue the circle to the ground until I was spinning him around on his back.  He would continue spinning, somehow find the way to his feet, climb like a monkey up one side of my body, and wrap his spine around my neck. Then I would use my hands to guide his feet back to the floor, where he insisted on starting the entire process over again. Jack was playing, but little did he know he was also improving his posture through movement not stillness.

 In my practice, I see quite a few people that have trained themselves into this “straight” posture by throwing the ribcage forward and squeezing the shoulder blades together.  They show me this “good posture” and wonder why the base of their ribcage aches, or why they have limited range of motion at the shoulder joint, or why their arms have no muscle tone.  They talk to me about tension in the neck and shoulders and speak of stress related headaches.  Often they express frustration because they have worked so hard to improve their posture.   They are also often surprised when I start teaching them how to move their spine rather than how to hold it still….To create balanced posture, one shouldn’t try to create a straight spine, or a still spine, one wants to create a mobile spine.   We want spines that react to stimuli, spines that respond to stresses as opposed to spines that create stress.  We want a spine that connects our head to our tail.  We want a spine that bends forward, backwards and sideways.  We want a spine that rotates.  Yes good posture is important, but movement is magic.

So how does one improve posture with movement?  Where do you start?  The following video illustrates one way!  It uses the foam roller to begin adding movement to the spine.  As you watch it notice the sequential movement of the spine.  As you try it, imagine each vertebra moving individually.  Remember that your top vertebra is actually between your ears, and the base of your spine is your tailbone.  Find movement in each vertebra, and as always use your breath.  This is just an introduction so move slowly, and then take the time at the end to see if you feel different.

Have Fun!

Katrina Hawley C.M.A, PMA-CPT,

Co-director The Pilates Studio