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22/6/20 – Move your spine (30 mins)

£6.00

22/6/20 - Move your spine (30 mins) quantity

Category Downloadable Classes

Description

Rachel is holding Pilates classes online and live. Come and join in!

At first, these may look like they’ll be nothing like ‘normal’ Pilates classes but you will get all the benefits as before. You’ll feel just as amazing afterwards. You’ll stretch, strengthen, move and tone. You’ll come together with others. And we’ll be live so you still need to show up and you’ll be so pleased that you did!

racheltylermovement

Attach your foot to the ground properly and your g

Attach your foot to the ground properly and your glutes will work better. For real!

You can switch your butt on better by engaging your feet with the ground, specifically your big toe. Pressing your big toe into the ground transfers weight to the inside edge of the arch. This gives your hip access to internal rotation and so activates your glutes.

Use your big toe when you stand on one leg, lunge and squat.

People with high foot arches struggle with this so this is for you high-arched folk.

Rx

#glutes #gluteactivation #bigtoe #greattoe #bigtoeandbutt #higharches #highfootarches #footarch #supination #foothealth #foottofloor #singlelegsquat #singlelegstand #squats #lunges #correctiveexercise #footrestoration #bunions #bunionrehab

Are your parts stacked up on axis? Or do you push

Are your parts stacked up on axis? Or do you push some forward while leaving some of them behind?

The better you are stacked the better you will distribute your weight through each of your joints and the better chance you have to use your joints properly.

It’s a small consideration with huge consequences. Just the kind I like.
Small fix, big gains.

When you’re stacked up on axis you are using each of your hips, knees and feet more equally and distributing your weight through your spine more evenly - this has huge implications for bone building. Why do you think it is that more osteopenia and osteoporosis is detected in the spine and hip joints? If your weight isn’t stacked that you won’t be putting force through some joints so osteoclasts won’t form new bone tissue there.

And if you use one leg more than the other you’ll experience of overuse versus underuse.

Small fix with big gains. Stack your parts.

Rx

Put in the time needed to improve your body functi

Put in the time needed to improve your body function. You are worth it.

Let me know if you want help knowing what it is your body needs.

Rx

Treat your feet 👣 If your feet are sore they w

Treat your feet 👣
If your feet are sore they will probably be stiff. Your feet should change shape easily.
Try this to see if they do: Step a foot forward and bend your knee. Does your foot change shape? If it didn’t then this rolling exercise is a great prep for your feet.

If your feet are stiff and feel stuck and immobile - ball rolling is a wonderful tool to loosen them up by moving the foot bones and getting blood flow through the muscles of the foot and lower leg.

There are actually 4 separate layers of muscles on the sole of the foot. A lot of these muscles are very small, making stretching them very difficult. Lots of massaging with a ball under foot can help target each of those little muscles. You want to see the joints of your foot move to know that you are stretching all the foot muscles. Try to get the ball to change the shape of your foot via the pressure onto it.

If you suffer from plantar fasciitis, ball rolling will help loosen up your plantar fascia, making it much less likely to become irritated.

A tennis ball can work for this but ideally you need a ball that is smaller than a tennis ball and that is non-slip. A lacrosse ball or a golf ball will be far too hard. A squash ball will be too soft. Look in the dog toy section at the pet shop for a rubber ball 5-8cm in diameter. You’d ideally like one that has a small amount of give to it so it slightly warps under pressure. @yogatuneup sell therapy balls that fit the bill. Pinky balls in the US work well.

The sitting version of this doesn’t cut it IMO. Nor does the relaxed rolly rolly method. Go for it with lots force if you can bear it!

Rx

Long car journeys, airplane trips, low back pain o

Long car journeys, airplane trips, low back pain often comes from a lack of movement in the lower vertebrae. Getting the low spine moving again can be a great help.

The exercises in the reel detailed here:

1) Self massage of low back muscles with two soft balls in a net bag or sock. These can be tennis balls but I am using @yogatuneup therapy balls here. The balls shouldn’t go directly on the spine but just either side of it.

2) Knee to chest back stretch. As you pull your knee in you will feel your low back lengthen and decompress.

3) Spine twists. Keep your ribcage from moving much so you get a good twist into your lower spine.

4) Inner core breathing. In this position, breathe into your side ribs so that your abdominal diaphragm moves a lot with your breathing. This cues your intrinsic core muscles to fire which includes your multifidus (low spine muscles). If your low back feels at all tense in the first position then do this with your feet on a chair or stool.

5) Low back cat/cows. When people do full cat/cows they often don’t move their low back much at all. But this is the part that often needs moving the most. Do cat/cows only in your low back to activate the lower spine muscles.

6) Tail wagging side bends. With your knee down, swivel a let out to the side and then side bend to take a good look at your foot. Keep your back flat, don’t sag your back down. You’ll feel a great stretch through each of your sides and force movement into your low spine.

7) Low back stretch with breathing. Use a soft ball or cushion between your tummy and your knees in this child’s pose. Breathe into your low back.

Do these as often as possible. Twice a day at least. You’ll notice the difference very soon.

Rx

UNEVEN SURFACES FOR FEET Your feet love uneven sur

UNEVEN SURFACES FOR FEET
Your feet love uneven surfaces. So if you can’t get to them then bring them to you!!

Your feet benefit from the different pressures from walking and standing on uneven surfaces.

The texture changes the shape of your footbed, moves your foot joints and massages your foot muscles.

A textured surface underfoot increases circulation in your plantar fascia and stimulates the thousands of nerve endings on the soles of your feet.

A variable foot bed also varies where the joints of your body settle to find equilibrium as you balance. This varies how the muscles above the foot contract while your body looks for balance.

You may mostly provide your feet a flat, texture-free environment - either from wearing stiff soles shoes or from walking and standing on flat surfaces. Your feet may have become very sensitive and stiff as a result.
If that’s the case, standing and walking on uneven surfaces and stones may be painful at first. Start with smaller, smoother stones and shorter times. You will find that bit by bit you will tolerate more texture as your feet find more toughness, strength and flexibility.

Rx

#feet #footmassage #feetmassage #circulation #balance #balancepractice #plantarfascia #plantarfaciitis #plantarfaciitisrelief #achilles #achillestendon #achillesrehab #footrehab #footpain #footacupressure #reiki #fixfootpain #nutritiousmovement #sw19fitness #sw19health #sw20health

Get stronger feet!! Use a steady and sure connecti

Get stronger feet!! Use a steady and sure connection of your foot to the ground to join up the muscle systems from one foot to the top of your head.

Allow the feel of the floor and the reaction of the ground throughout your body.

Get a really good ground contact first.

Bend your knee and allow the foot to soften to the floor as much as it is able.

Concentrate on keeping a constant, even pressure into the floor through each point of your foot tripod. Use support to help that to happen. This is important! Don’t just wobble around thinking that that is best to improve things. Use a support until your foot can hold excellent contact with the floor.

Add upper body movements only when you are ready. Note that this may be on one foot and not the other.

Try to keep going for 1 minute. That minute might suddenly feel a very long time!! 😆

Practise makes progress!

Rx

#practisemakesperfect #practisemakesprogress #footstrengthening #footstrength #anklestrength #anklesprain #anklesprainrehab #balance #balancepractice #oneleg #onelegbalance #agewell #dynamicaging #lessfalls #footstrength #plantarfascia #plantarfasciitis #achillestendon #achillestendonitis #hamstrings #calfstretch

Does your knee hurt? Unless you’ve had a direct

Does your knee hurt? Unless you’ve had a direct impact to your knee - a fall or a strike - your knee pain is unlikely to be an actual knee problem.

Some joints in your body are meant to be mobile whilst others are stable joints.
The joint by joint idea was developed by Vladamir Janda, a pioneer in the manual therapy field, and it was expanded on by Michael Boyle and Gray Cook.

The joint by joint approach starts at the ankles and alternates from mobile to stable as you move up the kinetic chain:
-> ankles are mobile
-> knees are stable
-> hips are mobile
-> pelvis/sacrum/lumbars are stable etc
If you are immobile in the areas you are supposed to be mobile in, or if you are unstable in the areas that you are supposed to be stable, you are likely to feel pain and you put yourself at risk for future injury.

Sooo.. if you have knee pain you need to evaluate what isn’t moving enough at your ankle AND what isn’t moving enough at your hip.

I can do that for you if you are near SW19 London or you don’t mind online therapy:)

Rx

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Movement therapy, education, pilates and workshop instructor based in Wimbledon, London.

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