You knew it had to be part of this series. You can’t be your BEST you without movement. So here is my zany and amazing friend Lala Robbins, aka BossyPants. We met walking in the park 15 years ago and she was passionate then about movement! She taught me how to walk, and how to listen to my body.Today, I am a better mentor today, because even at a distance, I hear Laura’s voice commanding my body to move. When I hurt, or my movement is a challenge, it is Laura I call for guidance. Welcome Laura to the blog today…
We all hope as we age that our practical daily movement results in better health, flexibility and strength over time. We take classes at the gym or studio. We invest in a trainer.
Your trainer maybe sees you two or three hours a week….life changing, right????
And yet, sometimes it is ~ let me explain how.
Joseph Pilates’ slightly whacky tome “Return to Life” encouraged readers to use the principles of his exercise system in their daily lives.
The Basic Principles of Pilates include:
Flow of Movement
Use these principles as you:
- Reach overhead for that item in the cupboard
- On a long commute
- While training in other modules
You will see A LOT LESS MUSCLE AND JOINT INJURY if you incorporate the Pilates principles~even if you never take a Pilates class!
Laura’s Six Best Pilates Tips to Keep Your Body Moving Well
Precision and Alignment:
1. The “Moarm” a.k.a. Mom Arm caused by that reach you do for the hand bag you stashed behind the passenger seat! Ouch! Rotator cuff tear galore!
- Stash that bag on the floor of the passenger seat.
- Stay within what we call the “Range of Motion”, a 45 degree angle from your body. Like a cardboard box with the flaps up in the air – extended outward, but never working “out of the joint.”
2. Hip Pain complaints can often be alleviated with the small suggestion that the client walk with toes forward, especially going up and down stairs. Ideally, while walking, the pinky toe is aligned with the heel (it does not wing out, like a seaman’s walk), and one rolls through the foot, fully pushing off the big toe. Gait is enormous for alleviating pain, especially in the hips.
Balance and Control:
3. Be conscious of your core. One of my clients of seven years has MASTERED using her core on her elliptical, avoiding back pain, or grinding into her hips, because she’s lifting her core IN and UP. (A Pilates instructor’s “Hallelujah!”)
The same client later complains she’s having trouble balancing while tap dancing. I ask her to show me her shuffle step. #superfail She’s all over the place. I holler, “CORE!” She scoops, she wins! Her balance immediately corrected.
- Just LIFT your belly button lightly in and up folks whenever, wherever – it works. (*you don’t need to “bear down” as in pull it so hard you curl forward). “Scoop” when you go to pull that weed, just before you twist for that golf swing, or back stroke, use the strength of your abdomen to support your whole spine.
- Over time, if the pelvic floor weakens, the bones of the feet shift. Strength is lost, balance is lost, and falls are the undoing of many as they mature.
4. Save your hips with Tennis Balls. After years of advising folks to drop a set of tennis balls in the car or airplane seat to alleviate hip and lumbar pain, it is now medically certified in Britain and a common practice. Avoid the tail bone, and place the balls under the “bony” spot under your tush.
- For a “save your hips” routine look up the session on www.yamunausa.com. Yamuna Body Rolling uses tractioned stretching to break up scar tissue, muscle adhesions, and create s-p-a-c-e in the joints. It is a lovely practice, and tired folks can use the routines on the sofa or bed. Just don’t fall asleep with a ball near your ribs.
5. Sitting Posture. While you are sitting, please place your shoulders over your hips, square your hips off, if your driving, extend out of your core with your right gas pedal leg, and keep your chin parallel to the ground. Be Royal.
6.Get your head into the game, pay attention to your movement, your place in space.
“Every move you make, every breath you take~ your trainer will be watchin’ you~ that’s Flow, Baby!”
Laura Robbins is a single mama, small business owner of LaLa Pilates, and a Yamuna Body Rolling Instructor in Los Angeles for 15 years. After surviving five surgeries in four years, she has a passionate drive to help others recover from pain and grow into strength.
You can reach Laura via text 310-918-3659 or firstname.lastname@example.org. She knows instructors around the globe and can connect you with a practioner who may help you.