Saturday, June 16, 2012
Thursday, May 3, 2012
Tuesday, April 10, 2012
Saturday, April 7, 2012
Tuesday, April 3, 2012
Core Stability: The transversus and the multifidi
Core-stability training begins with learning to co-contract the TA and MF muscles effectively as this has been identified as key to the lumbar-support mechanism. To perform the TA and MF co-contraction, you must perform the "abdominal hollowing" technique with the spine in the neutral position.
To do this use the following guidelines:
• Start by lying on your back with knees bent
• Your lumbar spine should be neither arched up nor flattened against the floor, but aligned normally with a small gap between the floor and your back. This is the "neutral" lumbar position you should learn to achieve
• Breathe in deeply and relax all your stomach muscles
• Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button is going back towards the floor. Pilates teachers describe this as "zipping up", as if you are fastening up a pair of tight jeans
• Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension in your lower stomach area
• Repeat 5-10 times
It is vital that you perform this abdominal hollowing exercise correctly otherwise you will not recruit the TA and MF effectively. Bear in mind the following points:
• Visualize the deep abdominal muscles as a corset that wraps round the abdomen
• Place one hand above the umbilicus (belly button) and one below
• Slowly draw in the lower abdomen, below the umbilicus, without drawing in the upper abdomen
• Hold the contraction whilst breathing normally
• Aim for a 10 second contraction, repeating it 10 times
• Do not let the whole stomach tense up or your upper abdominals bulge outwards, as this means you have cheated by using the large rectus abdominal muscle (the six-pack) instead of TA
• Do not brace your TA muscle too hard; just a gentle contraction is enough. Remember it's endurance not max strength your are trying to improve
• Do not tilt your pelvis nor flatten your back, as this means you have lost the neutral position you are trying to learn to stabilize
• Do not hold your breath, as this means you are not relaxed. You must learn to breathe normally and maintain the co-contraction of TA and MF
• Use your fingers for biofeedback on either side of your lower abdomen (below the umbilicus) to feel the tension in the TA muscle
Once you have mastered the abdominal hollowing lying on your back, practice it lying on your front, four-point kneeling, sitting and standing. In each position, get your lumbar spine into neutral before you perform the hollowing movement.
To do this use the following guidelines:
• Start by lying on your back with knees bent
• Your lumbar spine should be neither arched up nor flattened against the floor, but aligned normally with a small gap between the floor and your back. This is the "neutral" lumbar position you should learn to achieve
• Breathe in deeply and relax all your stomach muscles
• Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button is going back towards the floor. Pilates teachers describe this as "zipping up", as if you are fastening up a pair of tight jeans
• Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension in your lower stomach area
• Repeat 5-10 times
It is vital that you perform this abdominal hollowing exercise correctly otherwise you will not recruit the TA and MF effectively. Bear in mind the following points:
• Visualize the deep abdominal muscles as a corset that wraps round the abdomen
• Place one hand above the umbilicus (belly button) and one below
• Slowly draw in the lower abdomen, below the umbilicus, without drawing in the upper abdomen
• Hold the contraction whilst breathing normally
• Aim for a 10 second contraction, repeating it 10 times
• Do not let the whole stomach tense up or your upper abdominals bulge outwards, as this means you have cheated by using the large rectus abdominal muscle (the six-pack) instead of TA
• Do not brace your TA muscle too hard; just a gentle contraction is enough. Remember it's endurance not max strength your are trying to improve
• Do not tilt your pelvis nor flatten your back, as this means you have lost the neutral position you are trying to learn to stabilize
• Do not hold your breath, as this means you are not relaxed. You must learn to breathe normally and maintain the co-contraction of TA and MF
• Use your fingers for biofeedback on either side of your lower abdomen (below the umbilicus) to feel the tension in the TA muscle
Once you have mastered the abdominal hollowing lying on your back, practice it lying on your front, four-point kneeling, sitting and standing. In each position, get your lumbar spine into neutral before you perform the hollowing movement.
Saturday, March 31, 2012
Wednesday, March 21, 2012
As far as fitness...
"... what should I do…?”
People have been asking me what they should do in terms of staying fit, what classes should they take, how many privates, etc. I’ve been thinking about it and realized that I also need to consider the wallet aspect as well. So here goes:
I would recommend at least one private session a week combined with two classes. In my one-on-one private sessions I help keep you in tune with your body mechanics and to learn what works for you and what does not work for you. Or you may need therapeutic sessions to help with an injury. The type of classes you take would depend on what your goals are. We offer three types of classes. Do you want to get in shape and need a little more cardio? Try the Barre Dynamics class. Do you want to relax a little more? Try the Yoga class. Do you want to focus mainly on your core? I’d suggest the Pilates mat class. Or mix it up each week!
You would then be doing something for your health three times a week. And the total price? Under $80 a week. That would be $50 for the private and $30 for the classes. I hear most trainers charge $40 for an hour session. So, there!
Now if you do a duet with another person, that would be $35 each, and if you bought class packages, approximately $12 per class, you’d be looking at $59 a week. So, double there!
But what about Gold’s for $20-30 a month? Have at it, baby! Now, don’t get me wrong. I am a member of Gold’s gym. I go once or twice a week to Yoga because I loooooove Brenda Way’s yoga class. And that is THE only reason I joined the gym. And I told them just that upon joining. And those of you who know me, well, you know I like to voice my opinion.
I am so excited about all the options! I truly believe in variety for many reasons (personally I’d get burnt out doing only Pilates!) My big move and expansion of the business is to offer these possibilities for everyone.
I hope this helps!
*Ash
People have been asking me what they should do in terms of staying fit, what classes should they take, how many privates, etc. I’ve been thinking about it and realized that I also need to consider the wallet aspect as well. So here goes:
I would recommend at least one private session a week combined with two classes. In my one-on-one private sessions I help keep you in tune with your body mechanics and to learn what works for you and what does not work for you. Or you may need therapeutic sessions to help with an injury. The type of classes you take would depend on what your goals are. We offer three types of classes. Do you want to get in shape and need a little more cardio? Try the Barre Dynamics class. Do you want to relax a little more? Try the Yoga class. Do you want to focus mainly on your core? I’d suggest the Pilates mat class. Or mix it up each week!
You would then be doing something for your health three times a week. And the total price? Under $80 a week. That would be $50 for the private and $30 for the classes. I hear most trainers charge $40 for an hour session. So, there!
Now if you do a duet with another person, that would be $35 each, and if you bought class packages, approximately $12 per class, you’d be looking at $59 a week. So, double there!
But what about Gold’s for $20-30 a month? Have at it, baby! Now, don’t get me wrong. I am a member of Gold’s gym. I go once or twice a week to Yoga because I loooooove Brenda Way’s yoga class. And that is THE only reason I joined the gym. And I told them just that upon joining. And those of you who know me, well, you know I like to voice my opinion.
I am so excited about all the options! I truly believe in variety for many reasons (personally I’d get burnt out doing only Pilates!) My big move and expansion of the business is to offer these possibilities for everyone.
I hope this helps!
*Ash
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