Oh hell, is tomorrow really Friday? Not that I am complaining as the weekends are always the two consecutive days I get to be with both my guys (little guy and big guy). The short week has thrown me a bit, and I am exhausted.
Today was an epic day with Hen hen. It was adventures abound. Turn a corner and you'll never know what just hit ya. Perhaps it was the playdoh that trailed through the kitchen or the wrapped gift that was meant for your sister, but your child got a hold of and tore it to bits. Or how about catching your son with your makeup bag and opened lipstick which ended up all over his adorable embroidered bedding....hmmm....doesn't seem like enough action so lets add in the pee stain on the guest bed duvet (sorry guests, I'll be sure to have it drycleaned b/4 you come over for a visit). The doozey is the NO NAP. Yes, my little sleeper of a child DID NOT NAP TODAY! What?
On the flip side, Henry and I had an awesome afternoon at the park with my college friend Jen who is in town for a wedding. We picked her up at her hotel, grabbed a chai and headed to the park for some much needed running around.
My day ended teaching a wonderful group of women cyclists the powers of Pilates (will post what was taught in class soon. Slackin in my Pilates posts at the moment) . Class was a blast! Now off to bed. Buona Notte!
Showing posts with label Pilates exercises. Show all posts
Showing posts with label Pilates exercises. Show all posts
Thursday, May 28, 2009
Tuesday, May 12, 2009
Timeless!
Came across 2 excellent timeless Pilates videos. Thought you might enjoy these (I sure did)!
First video is of Joseph Pilates doing arm circles. It is pretty darn classic. Footage is from the early 40's.
This video is of both Romana Kryzanowska and Joseph Pilates. Romana was Joseph's muse of sorts. She continues teaching to this day! Footage is also from the early 40's
First video is of Joseph Pilates doing arm circles. It is pretty darn classic. Footage is from the early 40's.
This video is of both Romana Kryzanowska and Joseph Pilates. Romana was Joseph's muse of sorts. She continues teaching to this day! Footage is also from the early 40's
Monday, March 30, 2009
BREATH!!
I'm feeling quite anxious today. I have lots on my mind and quite a big 'to do' list. It is the start of a new week and with it comes a plethora of things I'd like to accomplish. It's hard on days like these, when I know I have a lot to do but just can't seem to feel enthused. Oh no, not good! So now, I remind myself to BREATH.
Yes, breath! Breathing helps oxygenate our blood, improves our circulation and rejuvenates our body. It is super cleansing and can give you a nice burst of energy. There are different techniques out there. Today I want to chat about costal breathing which is taught in Pilates. Although, from time to time, I like to change it up with some good diaphragm breathing which is quite therapeutic too..more on that later!
As one of the 6 Pilates principals, breath is the foundation of the Pilates method. Breathing is used in coordination with exercises to initiate and support your body while doing the exercise. Costal breathing, aka, lateral breathing is the act of drawing the air up into your ribcage expanding the air out into the sides and back of the ribcage. It also includes up and down the spine to your pelvic floor. Costal breathing helps us open tightness in your rib cage (emotional tension can get caught in and around our hearts which leads to the tension in our ribs that acts as a barrier). Most importantly doing costal breathing while performing Pilates exercises with your abdominals pulled in along your spine will better support you and your body through the exercise.
Below you will find a little description of a costal breathing technique. I made a video of it, but unfortunately I am having a heck of time trying to upload it onto my site. Not sure what has happened but will attempt to upload it on a later date. In the meantime, try out the description below. If you have any questions regarding this exercise please feel free to comment!
Here's how to begin:
1- Sit in a supportive chair or lie down on your back with your knees bent. Inhale through your nose and fill your lungs with air while expanding your rib cage. As you take this air in, think about the air expanding your ribs out to the side and around the back of your ribcage, but also up and down along the spine to your pelvic floor. Try not to let your shoulder raise to your ears as your take that breath in either, keep them relaxed. Exhale out through your mouth allowing your ribs to naturally decompress. Don't force your ribs down as this will just cause more tension in your body.
2- Inhale through your nose, expanding your rib cage (no shoulders to ears please). As you take that inhale, you want to continue until your expansion gets tighter and constricted try to sip in a little bit more air through your nose. This will further your oxygen intake as well as lung capacity (as you get seasoned you will find you can take in longer breaths). Exhale again out through your mouth allowing for your ribs to naturally decompress as you let all the stale air out.
3- Do this breathing technique 6-10 more times. Each time trying to further your intake of air as well as how much you expel. You will find that eventually the tightness you've felt in your ribcage will begin to open.
Enjoy, feel better and have a wonderful week!
Yes, breath! Breathing helps oxygenate our blood, improves our circulation and rejuvenates our body. It is super cleansing and can give you a nice burst of energy. There are different techniques out there. Today I want to chat about costal breathing which is taught in Pilates. Although, from time to time, I like to change it up with some good diaphragm breathing which is quite therapeutic too..more on that later!
As one of the 6 Pilates principals, breath is the foundation of the Pilates method. Breathing is used in coordination with exercises to initiate and support your body while doing the exercise. Costal breathing, aka, lateral breathing is the act of drawing the air up into your ribcage expanding the air out into the sides and back of the ribcage. It also includes up and down the spine to your pelvic floor. Costal breathing helps us open tightness in your rib cage (emotional tension can get caught in and around our hearts which leads to the tension in our ribs that acts as a barrier). Most importantly doing costal breathing while performing Pilates exercises with your abdominals pulled in along your spine will better support you and your body through the exercise.
Below you will find a little description of a costal breathing technique. I made a video of it, but unfortunately I am having a heck of time trying to upload it onto my site. Not sure what has happened but will attempt to upload it on a later date. In the meantime, try out the description below. If you have any questions regarding this exercise please feel free to comment!
Here's how to begin:
1- Sit in a supportive chair or lie down on your back with your knees bent. Inhale through your nose and fill your lungs with air while expanding your rib cage. As you take this air in, think about the air expanding your ribs out to the side and around the back of your ribcage, but also up and down along the spine to your pelvic floor. Try not to let your shoulder raise to your ears as your take that breath in either, keep them relaxed. Exhale out through your mouth allowing your ribs to naturally decompress. Don't force your ribs down as this will just cause more tension in your body.
2- Inhale through your nose, expanding your rib cage (no shoulders to ears please). As you take that inhale, you want to continue until your expansion gets tighter and constricted try to sip in a little bit more air through your nose. This will further your oxygen intake as well as lung capacity (as you get seasoned you will find you can take in longer breaths). Exhale again out through your mouth allowing for your ribs to naturally decompress as you let all the stale air out.
3- Do this breathing technique 6-10 more times. Each time trying to further your intake of air as well as how much you expel. You will find that eventually the tightness you've felt in your ribcage will begin to open.
Enjoy, feel better and have a wonderful week!
Wednesday, March 25, 2009
Therapeutic Pilates
Today I thought I should write a little information regarding the therapeutic benefits of the Pilates method. There are many ways in which Pilates can be therapeutic for things like post op, chronic pain, post injury, post-pregnancy to name a few.
I'd like to focus on Women's health specific to pelvic conditions. I'm sure many of you have heard your doctor or a friend talk about "kegel's." A kegel exercise consists of contracting and relaxing the pelvic floor muscles. In Pilates we focus a lot on the connection to the pelvic floor as the pelvis is not only the keystone to the distribution of our body's weight, but helps us stay upright as well as strengthen our powerhouse/abs. Engaging our pelvic floor helps us better connect to the strength of our most internal abdominal muscle, the transverses (they do quite well when they can work together).
As we age, incontinence becomes a more familiar word. Having babies also weaken organs and muscles in our trunk. Geez, I've been there. I managed to give all natural birth to an 8 pound baby and I have a small frame at 5'5". Hen is two and I am just starting to feel really internally strong again. Not flimsy or unconnected like I was post birth.
It is best that we start to really learn how to exercise our pelvic floor and abdominal's (key word here is internally, a 6 pack is nice but that's not what I'm getting at) so we can help prohibit these issues down the road. I'd like to share a basic kegel exercise with you (and no it isn't the kegel exercise your doctor told you about: stopping your stream while on the toilet. I wouldn't recommend doing that).
So here goes:
Sitting on a upright chair (no comfy soft armchairs,ok) or on an exercise ball (when sitting on the ball make sure that the bend of your knees is about 90 degrees or wider. Plus you don't want your hips lower than your knees).
While seated, place a small ball or pillow in between your knees. Place your hands on thighs. Inhale, free breath (no movement). Exhale gently squeeze the ball (or pillow) with your inner legs (not your outer legs or gluts). As you squeeze make sure you engage your pelvic floor. To do this, sorry if this is too graphic for you but it works, is to imagine you are holding a tampon up inside you. Inhale you want to completely relax the pelvic floor and your legs. Start again as you exhale, you gently squeeze ball/pillow with inner legs, kegel and third part is to pull your tummy in.Do this about 6 times. Please don't hesitate to comment if you have further questions about this exercise.
Have FUN!
I'd like to focus on Women's health specific to pelvic conditions. I'm sure many of you have heard your doctor or a friend talk about "kegel's." A kegel exercise consists of contracting and relaxing the pelvic floor muscles. In Pilates we focus a lot on the connection to the pelvic floor as the pelvis is not only the keystone to the distribution of our body's weight, but helps us stay upright as well as strengthen our powerhouse/abs. Engaging our pelvic floor helps us better connect to the strength of our most internal abdominal muscle, the transverses (they do quite well when they can work together).
As we age, incontinence becomes a more familiar word. Having babies also weaken organs and muscles in our trunk. Geez, I've been there. I managed to give all natural birth to an 8 pound baby and I have a small frame at 5'5". Hen is two and I am just starting to feel really internally strong again. Not flimsy or unconnected like I was post birth.
It is best that we start to really learn how to exercise our pelvic floor and abdominal's (key word here is internally, a 6 pack is nice but that's not what I'm getting at) so we can help prohibit these issues down the road. I'd like to share a basic kegel exercise with you (and no it isn't the kegel exercise your doctor told you about: stopping your stream while on the toilet. I wouldn't recommend doing that).
So here goes:
Sitting on a upright chair (no comfy soft armchairs,ok) or on an exercise ball (when sitting on the ball make sure that the bend of your knees is about 90 degrees or wider. Plus you don't want your hips lower than your knees).
While seated, place a small ball or pillow in between your knees. Place your hands on thighs. Inhale, free breath (no movement). Exhale gently squeeze the ball (or pillow) with your inner legs (not your outer legs or gluts). As you squeeze make sure you engage your pelvic floor. To do this, sorry if this is too graphic for you but it works, is to imagine you are holding a tampon up inside you. Inhale you want to completely relax the pelvic floor and your legs. Start again as you exhale, you gently squeeze ball/pillow with inner legs, kegel and third part is to pull your tummy in.Do this about 6 times. Please don't hesitate to comment if you have further questions about this exercise.
Have FUN!
Sunday, March 22, 2009
The first one is up!
OK here goes ...the first video cast is up!! I am completely nervous about putting myself out there, but I am excited to share Pilates with you all. I hope you enjoy this 4 1/2 minute video that introduces some of the basic Pilates concepts: breathing and the core (abs, inner legs, pelvic floor, spine). This intro is a great start for beginners as well as tune up for the seasoned Pilates enthusiast. He happy, be healthy!
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