pilates

Move From Your Back

Your shoulders have a lot of little muscles that do a lot of work, but your back has larger muscles that help move the shoulder blades and the arms. When you move your arms think about the motion coming from the back muscles instead of putting all the pressure on the shoulders.

Try it.

Lie down on your stomach with your arms out to the side like you are making a “T.” Exhale and lift your arms slightly off the ground. Feel the motion come from the upper back between the shoulder blades. Keep the motion controlled. Don’t just flop your arms up and down; glide them up and down.

Move From Your BackMaggie Downie2017-10-25T14:09:06-04:00

Desk Work

Sitting at a desk all day can wreak havoc on your upper back muscles–the ones between your shoulder blades–but there is an easy way to take the stress off those muscles.

You can take little breaks to do shoulder exercises (protraction and retraction, elevation and depression, and arm circles) or while you are sitting you can think about your posture, trying not to let your shoulders roll forward and attempting to sit tall. Both are good options, but some people feel guilty or silly taking breaks to stretch during the workday.

When your back muscles start to ache, whatever you are doing (talking on the phone, in a meeting, working at the computer) take a deep breath and slide your shoulder blades down your back. Try to hold this position for as long as your mind can stay focused on it. Remember to breathe.

Desk WorkMaggie Downie2017-09-12T19:32:36-04:00

The Core

So just what are instructors referring to when they mention the core? The core consists of the stomach, back, butt, and hips. In Pilates we look at our core muscles as our muscles of strength–they are generally larger muscles and should, therefore, have more power and control.

When we move our arms and legs, the motion should originate in the core. When doing daily tasks where your arms and legs move, try to consider this concept. Think of your arms and shoulders moving from you back. Think of your legs moving from your hips and butt. Let the motion start from your core.

The CoreMaggie Downie2014-08-04T18:06:50-04:00

Stand & Sit for the Pelvic Floor

There are lots of people, especially women (and women who have had babies), who struggle to engage their pelvic floor. It can be hard to find and it’s not a muscle we’re taught about in school like our abs or biceps.

The muscles that make up your kegel (or pelvic floor) muscles connect to the base of your pelvis. They tie the tailbone, the public bone, the sits bones (those protruding bumps your feel in your buttocks when you sit down) together.

This is one of the best exercises I have found to start to feel and be able to understand where the pelvic floor is located. And it’s really easy to try.

Exercise:

Sit in a chair with your feet hip distance apart.
Stand up slowly.
Sit down slowly.
Repeat.

As you stand up, especially at the last moment when you are finally fully erect, notice how your sits bones come closer together. As you sit and your buttocks moves closer to the chair notice how they spread. It’s not a huge range of motion. If you can’t feel the difference in your body start by touching your sits bones with your hands and […]

Stand & Sit for the Pelvic FloorMaggie Downie2017-10-25T15:49:58-04:00

Where & When

We are always looking for advice from you to see how we can better serve you. If you haven’t been to our class in a while because we don’t have one when you are available, let us know when you would like a class. Email us at [email protected] with the following information:

Best Town For Me To Take A Class:
Best Day For Me To Take A Class:
Best Time (specify AM or PM):

If we have enough people in the same area who want to take a class we’ll try and get one started. There are no guarantees, but it’s worth sending us the info and possibly getting the class you want!

Where & WhenMaggie Downie2017-09-12T19:32:37-04:00