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rachels-workshops-1920p (1)

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

Can your pelvis rotate one way when your ribcage r

Can your pelvis rotate one way when your ribcage rotates the other way?

In the gait cycle (walking pattern) your pelvis is often rotated one way, your ribcage the other and your neck the same way as your pelvis. This natural movement twists your spine in a healthy spiral-like rotation.

You will not get this spine twist if
❌your rib cage can’t move independently of your pelvis
❌your neck can’t move independently of your ribcage
❌you don’t use your arm swing when walking

So practise these two moves
1. Standing with your feet side by side, rotate your pelvis left, your rib cage right and your head left. Then rotate your pelvis right, your rib cage left and your head right.
Then ask yourself these two questions: ❓Are there any sticky bits? Do you move better in one spiral than the other?

2. Step forward into a walking stride. This will rotate your pelvis towards your back leg. Use your arms to rotate your rib cage in the opposite direction. Keep your gaze forwarded so your neck feels a twist too (and so you can see where you are walking towards!). Try this with the other leg forward.
❓Ask yourself now - Does one leg forward feel easier for you?

Walking well is fundamental. DM me if you would like help to improve how you walk.

Rx

Recertified for the 3rd time around as a RES 💙

Recertified for the 3rd time around as a RES 💙
On this @nutritiousmovement adventure since 2015.

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#moveyourdna #movementforallbodies #correctiveexercise #restorativeexercise #nutritiousmovement #naturalmovement #dynamicaging

Your inner thigh muscles (adductors) are hip muscl

Your inner thigh muscles (adductors) are hip muscles. They pull your legs towards your midline and they also rotate your thighs inwards.
They help keep your thighs in line, they stabilise your hip, and they are no stranger to your pelvic floor muscles.

When your adductors aren’t fully functional you might feel knee pain, back pain, hip pain or groin pain. You also might feel wobbly and unbalanced when you try to stand on one leg and your walking mechanics might be off.

There are 5 primary hip adductor muscles. These standing and kneeling movements target all of them.

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#itsallconnected #femurcentration #innerthighworkout #innerthigh #adductors #backpain #hipexercises #hipreplacement #hips #hipmobility #hippain #ankles #knees #kneepain #groundmovement #naturalmovement #physiotherapy #mertonpark #wimbledon #wimbledonfitness #sw19 #sw20 #morden

These are ankle flexion exercises 👣👣 Your an

These are ankle flexion exercises 👣👣
Your ankle bends in one direction - foot towards you (dorsiflexion) anf foot away from you (plantarflexion). Other movements you might think are in your ankle but actually come from the rearfoot are eversion (foot tilts sole outwards) and inversion (foot tilts sole inwards)

This ankle flexion is an important part of walking for
1. Your foot to take your body weight in midstance - especially when you are walking uphill
2. And for helping you heel strike properly

If your ankle dorsiflexion isn’t enough your compensated walking pattern might be ‘tip toe walking’, short walking steps and too much knee and hip bending while the foot swings through so that your foot clears the ground enough.

Rx

Do you need to work on your feet? Do you know?? (

Do you need to work on your feet? Do you know??
(The full version to this video is in my links.)

You may be sure that you need to work on your feet because your feet are painful.

You may think that you need to work on your feet because though your feet don’t hurt, they don’t look as you think they should (bunions, hammertoes, strange callouses).

You may not think that you need to work on your feet but you have pain elsewhere in the body and you don’t know if it’s anything to do with your feet.

There are some movements that your feet have to do. If they don’t do those movements then they create tension due to overwork or underwork elsewhere in the body when you are standing and walking. Some muscles will be overlong while others are overshort and this tension is a stress to your body. Stress brings pain.

I made this video so that you can personally assess your feet’s basic movements to see whether or not your feet need work and, if they do, what movements you are aiming to achieve. Find the link to the full-length (6mins) version of this video in my bio link thingy-bobby. It’s free!

Do you use your arms to walk? Arms have an importa

Do you use your arms to walk? Arms have an important role in walking - they keep your torso centred so the push off the leg behind you doesn’t rotate your pelvis. They keep you walking forward.

It’s a push backwards and drop forwards (not a pull forwards). Your arm swing uses your triceps - a notoriously underused muscle of the upper arm and shoulder (bingo wings anyone??).

Practise your push backwards with a step forward. Push the forward leg arm back and let it drop.

Then step back with the same leg and spring off the leg behind you as if you are power walking. Purposefully push backwards with the same side arm as you spring off that back leg.

Try that for 20 pushes and you should begin to feeel the importance of the arm’s role in walking.

Now, hands out of your pockets and go for a walk with your arms!😊

Rx

Your pelvis moves your low spine and your pelvis m

Your pelvis moves your low spine and your pelvis moves your hips.
Your pelvis should move when you walk and gives a constant movement to your low spine. But your pelvis shouldn’t tilt loads when you should be doing is extending your hip. Then it’s your spine moving when it should be your hip. So sometimes your pelvis shouldn’t be moving so much!

Here are two exercises to help your hip extend without extending your back.

1. In ½ kneeling, turn your back lower leg in to externally rotate your hip (as we want when walking). First lunge forward over your front leg and feel your pelvis tilt a lot rather than the hip extend. Then back up and fix your pubic bone in line with your hipbones and try to move forward and feel that hip extend. Add a reach of your arm up to feel even more of an extension.

2. Lie on your front, head in your hands. Reach one leg away from you and feel your pelvis tilt while your hip tries to extend. Now use a ½ roller or rolled up towel under your lower belly to fix a pelvis position with your pubic bone touching the ground. Reach one leg away and lift it and feel a genuine hip extension.

In both these exercises you’ll feel your glutes and hamstrings work while the hip extends.

In mathematical form:
hip extension = glute and hamstring contraction
hip extension ≠ spine extension

:)
Rx

Did you know that your knee does not just flex and

Did you know that your knee does not just flex and extend like a hinge but it should have some rotation too?
This knee rotation turns the bones of the foot to create pronation of the foot.
(Remember that foot pronation is a good thing – don’t believe all the talk about pronated feet being “flat” and therefore a problem. Feet need to be able to pronate to make your hips load.)
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Do you have a history of issues associated with your ankle or your knee? Or both? If you don’t have this rotation, you’ll compensate with other joints like the ankles, hips and lower back. Lack of control of this rotation can cause knee injuries like ligament tears.
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Test your knee rotation by sitting in a chair or on the floor with your knee at about 90 degrees.
You should be able to move just the tibia, taking your ankle along for the ride.
Block your leg from moving above the knee and rotate your foot in and out.
See how far you can go. Normal range of motion of external rotation is 45° and internal rotation is 25°.
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Rx

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

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