Posture

I say this all the time, perfect posture is a myth. We all have different bodies, lifestyles. What we all need to do is to move more and what I mean by this is being mindful/aware of the the length of time we are staying passively in one position.

For example, when you are at your desk working, are you the type that once you are engrossed or focused you can sit for hours in the same position without moving? Then you leave work you drive to where ever you have to go etc. You see where I am going? You are in the same position, shoulders rounded, spine rounded, flexed, hip flexors in flexion etc. Now these positions are not particularly bad, but it’s the amount of time we stay “stuck” in those positions.

We have all heard the saying “motion is lotion” and that is so true. We need to move our bodies in every plane of motion, we need to extend our spines, open up the frontline of our bodies, add more twisting or rotation and side to side (lateral) work, move our hips, include more extension work and take care of our joints.

A simple way to add a little more movement to our lives is not only changing our daily sitting and postural habits but I also taking movement breaks. I talk about movement breaks daily, this is adding short bursts of movement/self care through out your day. They can be anywhere from 1-10 minutes daily. Check in with your body, what does it need?

Here is a short movement break video from my instagram page and I have several sprinkled throughout my page, have a look and maybe save and include them to your day.

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A post shared by jodie☕️ (@jodesffit)

If you need a reminder, setting a reminder on your phone is a great way to help you get in the habit of changing your position through out the day.

Our bodies are designed to move in a complete 360 degrees. Our bodies are pliable, mobile, strong and resilient.

In life we like variety, similar to our bodies, variety in daily movement is beneficial. 🙂

Hope this helps.

Let me know in the comments if you will be adding these mini routines to your day.

Be well my friends.

Cathartic

Blast your favorite tunes and dance, or jump, move how you like to move. No one is watching but, if someone is, who cares. Release whatever you need to release. If during or at the end you are overcome with emotions, allow it to flow.

Movement is therapeutic. Movement is cathartic. Gift yourself the time to feel.

In today’s connected society, we are bombarded with information, too much at times, this information overload does not allow us to be still, sit with ourselves and just be.

Movement is beneficial for the “physical” but, more so for the mental aspect . This is a form of self-care.

Just my two cents.

Breathe my friends, breathe.

Be Still

” Sometimes stillness is the best movement.” J. Clay

Happy Monday!

It Adds Up

I know how busy life gets and sometimes we don’t have an hour or even thirty minutes to squeeze in some movement.    So, here is a short routine you can follow along with on my you tube channel.

Click the link below:

 A 4 Minute Pilates Routine

Let me know if you try it.

Be well.

 

Reformer Planks

I love planks in all its forms.  This series on the reformer is fun and challenging.

 

Let me know if you try these variations. Enjoy.

 

Movement Heals

 

How are you moving today?

Pilates Movements Explained Part 2

Part 2

 

A continuation from last weeks movements explained.

Bridge

In Pilates we have two types of bridges, articulated and neutral. An articulated is emphasizes spinal flexibility. Where as in the neutral bridge the spine moves as one piece.

Table Top

In this position your knees are bent and your feet off the floor and your inner thighs are lightly engaged. This position teaches you how to effectively “train” the  abdominals  really challenging the transverse abdominus.

Hip Modifications in Pilates

 

Here are a few modifications that I have used on myself as well as my clients when the hips pop, for example when doing single leg circles in Pilates.

Important point, if your hip hurts then before doing any modifications see your doctor before hand , these modifications are only if the hips are pain free. 

1. Definitely make your circles smaller.
2. Sometimes changing the position of your pelvis will eliminate the popping the sound.
3. Adjust  or change your leg alignment.

Hope this helps.

Pilates for Cyclists

The weather is nice and an increasing number of cyclists are out, whether they are riding for fun or riding for a cause or riding in a studio/ gym class.  Cycling is a great low impact form of exercise, however the downfall of cycling it often times leads to imbalances in the body. When cycling, the main focus is on the lower body, as a result  this leads to overly developed quads and calves, tight hamstrings and low back, overworked and tight hip flexors and the bent over or rounded shape of the spine and shoulders leads to poor posture, resulting in  rounded shoulders and thoracic kyphosis,  and  low back pain.

It is recommended  to add cross training to your routine  in order to work different muscles. By doing this you will  strengthen  the areas that are  weak, stretch where you are  tight and  as result balance your  body.  Yep, I am saying it, adding Pilates to your weekly routine will help with your  overall performance.

The focus on the “power house” or “core” in Pilates will allow cyclists to have more “oomph” or power from their lower body to pedal  along with improving flexibility and strength and proper alignment.   Your upper body strength will increase, low back pain will be prevented, improved balance, with the different types of breathing used in Pilates sessions the ability to ride for longer periods of time will improve and as mentioned before any imbalances in the body you may have will be corrected.

I will be sharing a few Pilates exercises  both equipment based and ones performed on the mat for those of you that are not able to make it a studio.

Part One:  Mat Work

Pelvic Curl:

Great for spinal articulation and strengthens the low back.

 

 

 

 

 

 

Spine Twist: 

Increases spinal rotation and strengthens the core. Great stretch for back .

 

 

 

 

 

 

Leg Pull Down:

Stretches the Achilles Tendon, strengthens the core, the scapular and lumbopelvic stabilizers, hip flexors, hamstrings and gluteus maximus.

 

 

 

 

 

Shoulder Bridge:

Works the powerhouse and hamstrings, back extensors and glutes.

 

 

 

 

 

 

 

Thigh Stretch:

Stretches and strengthens the quadriceps, increases torso stabilization, and strengthens the back.

 

 

 

 

 

 

Kneeling Side Kicks:

Strengthens the abductors hip flexors, shoulders, lats. Great for hamstring flexibility and stabilizes pelvis.

 

 

 

 

 

 

Swimming:

Strengthens the back and hip extensors and works the glutes at the same time. Great for pelvic stability.

Side Leg Bananas:

Strengthens the hips and obliques and great for torso stability.

 

 

 

 

 

 

 

Single Leg Kick:

Strengthens the hamstrings,back extensors and glutes. Stretches the quads and improves the stability of the shoulders.

 

 

 

 

 

 

 

 

Pilates Pushups:

Strengthens the entire body and improves upper body strength.

 

 

 

 

 

Side Leg Bicycle:

Strengthens  the hips and glutes and improves the stability  of the pelvis and torso.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Seal:

Great for balance and coordination. Fantastic massage for the spine and just plain fun.

 

 

 

 

 

 

 

 

These are just a few of the Pilates mat exercises that can be included in your daily routine.   Stay tuned for part two , equipment based Pilates exercises in the next few weeks.

 

 

 

 

Consistency

 

Stay consistent with your exercise routine and you will see improvements/changes.

And always remember to breathe.

Have an awesome week.