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ROTATOR CUFF

March 28th - 2nd

Good news:

Studies shows rotator cuff injuries can be effectively treated with exercises alone


{Exercise Alone Is Effective for Rotator Cuff...}


Insfaspinatus Strengthener.
Follow along with or without a flex-band

Excerpt from the Rotator Cuff Master Class

Images Paul is referring to in the lecture

 

FEET, ANKLES AND LOWER LEGS
Feb 2nd - 7th 

Due to the shorter holiday week, we will keep this focus of the week for two weeks. 

 

Feet and ankles are increasing important for the health and organization of your whole body. For the next week get ready to really dig in and work on your feet, ankles and lower legs! 

 

DID YOU KNOW?

-       The average person walks 115,000 miles in a lifetime — more than four times the circumference of the globe. Proper foot care is crucial to maintaining a healthy, active lifestyle.

 

-       Only a small percentage of the population is born with foot problems. A lifetime of neglect accounts for the fact that 75% of Americans will have some foot problem of varying degrees at some time in their life.

 

-       Did you know you actually have 3 arches in the feet?

 

The medial (inside arch) the lateral (outside arch) Transverse (across the top) arch...so why is this important? the 3 arches work together to support the legs and create a spring as you walk. When the spring isn't working your knee and hip muscles have to compensate and work hard to propel you forward and keep you standing.

                  

 

Look down at your foot and see which is your best/worst? Which one will you work on this week?  

 

 

Pelvic Floor
1/19 -1/26


Your pelvic floor muscles co-contract with the deep abdominal muscles and inner thighs. Make it a habit to include your kegel before you move in any of your Pilates exercises. 

This week practice different cues:

Stop the flow of urine
Bring sit bones together - pelvis shouldn't move as you do this.
Imagine tampon sliding out; pull it back in Close the openings and lift the floor
Winking the anus - don't tighten glutes as you do this.
see more cues below...


What’s the best one for you?

Use the cue that helps you co-contract the Transversus Abdominus, test with your hands inside the hip bones. 


When do I Kegel while I am in class? ideally BEFORE you move. try this
1. push toes in gently
2. activate inner thighs
3. Kegel
4. Inhale–keep kegel engaged
5. Keep Kegeling as you exhale and move
Repeat

OTHER CUES TO PRACTICE: 

Females - Think of your vagina as a clock, pubis is 12, tailbone is 6, left lateral wall is 3, right lateral wall is 9. Visualize drawing the 12 to the 6, the 6 to the 12 and finally gather the 3 and 9 toward the middle of the clock and gently lift.

¤ Females - Nod your clitoris down toward the vaginal opening, curl your tailbone toward your clitoris, now gently imagine sucking a jellybean up off of the floor toward your head.

¤ Females - Visualize ‘squeezing’/close off the urethra (as if to stop urine flow), hold this while you ‘squeeze’/close the anus (as if to stop flatulence) and gently lift.

¤ Males - visualize gently drawing your testicles up and forward into your abdomen.

¤ Males or Females - Think about a guy wire or line from the anus up to the back of your pubic bone and connect along this line.


You should NOT feel your buttocks tighten, legs rotate out or movement of your spine or pelvis. If you feel bulging of the abdomen, butt gripping or spinal movement then you are not properly contracting just our pelvic floor muscles. A correct contraction should result in a very gentle tension deep in the abdomen (often very hard to feel initially). 

FOCUS OF THE WEEK: 1/12 -1/17

BREATHING FOR A STRONGER CORE 

Inhale...Exhale

Start 2015 by focusing on BREATHING for a better core, stronger abs, less stress, better control and coordination of your most essential system.
 
Why focus on breathing for a whole week?
 
Healthy Core
It’s one of the essentials of a functional and healthy core. Your breathing muscles are also your postural muscles. The dark meat “always on” muscles that help you to stand up and sit up straight all day long!
 
Less stress
Better breathing means less stress.  Think “fight or flight” response vs. “feeding and breeding”.  A relaxed system vs a stressed one. It’s essential to be able to shift our nervous system into emergency mode when appropriate, but how do we switch back? Watch hours of TV, maybe go for a hard workout, have a couple of drinks?
What if you could switch back to a calmer state just by breathing? Pay extra attention to Billows Breathing in class this week, practice next time you have a high alert moment and you will notice your self shift out of 4th gear back to normal.
 
Abs on autopilot
Your core muscles assist with respiration, so every inhale and exhale is an opportunity to make a permeate habit in your nervous system to activate your core. See anatomy for more information
 
WHAT’S UNIQUE ABOUT STUDIO ONE AND THE BREATHING TECHNIQUE? 
 
Systematic and predictable:
- We’ve worked with respiratory therapists and physical therapists to improve and make the breathing part of every exercise.
- The breathing techniques used at Studio One have been tried and tested on hundreds of clients over the last 15 years and we know what works.
- All Studio One instructors use similar breathing exercises and cue in a similar order to achieve a similar effect. 


Strong flexible legs 

12/8 -12/13

This week, get ready for another set of awesome results focused workouts designed by Paul Van Alstine & Ana Kokaurova. A structural integration focus is a weaved through the smooth strength & flexibility focus.
Nothing says integrated body like a set of well differentiated legs, organized knees and calves. Plus, to top it off, working your lower body gives support and helps relax the structures and muscles up above.
Happy foot, butt and hamstring cramps! 

Powerful Low Abs, Inner Thighs & Pain Free Low Back
December 1st - 6th

Restart from your deep core and inner thighs to stabilize your back and improve your breathing. This week VASIE(tm) creator, Paul Van Alstine and training director, Ana Kokaurova created a complete workout to help you feel strong, organized and pain free. Experience the heat from the inside out, enjoy the flow, connect to your deepest core and breathing.

Your deep core is a combination of Transversus abdominus, pelvic floor, inner thighs, multifidus and your diaphragm. To evoke support, easy movement and strength from within, we must coordinate the breathing, inner thighs and pelvic floor. This weeks workouts are designed to reset your system and bring out your best inner strength.  


 

SIDE BENDS & ROTATIONS

November 17th - 29th

 

Side bends assist your spine in being more mobile and take tension out of your neck and shoulders. 

Side bends have the potential to improve shoulder girdle stability, and narrow your waist! 

 

Rotations are tricky and great to practice in class because of twisting your spine in the wrong place is not great for your disks. Make sure the rotation comes from just your thoracic and cervical spine, not your lumbar spine. Avoid moves that ask your lower back to move. 

Rotations have the potential to give you more length in your waist. 

see you in class! 

         

   

              SIDE BEND KNEELING                    SPINE TWIST                                      OBLIQUES!

             can also be done standing                great on the reformer/springs 

                                                       

 

 

LOW ABS

October 27th - November 1stth

Low Ab Focus: Healthy Low Abs

This Week our focus is on the low abs. When we are talking about the low abs in VASIE we are not just talking about flat low abs. Our goal is healthy low abs. Healthy low abs function in a beautifully timed coordination with of all of your muscles around your pelvis. Healthy low abs come from building the reflexes that put your abs on autopilot.

Here are a couple of things to remember about low abs.

Lower abdominal tone is not purely aesthetic.

1. Confidence & Grounding: Several studies have demonstrated that Pilates strongly outperforms other forms of exercise for improving self confidence

2. Increased Pleasure: When you are working the low abs correctly you will also be improving your pelvic floor tone and function. This is important for both women and men both for continence and

3. Less Pain Everywhere:
You will be reducing back pain and improving overall posture. This should lead to reduced pain throughout your whole body.

3. Better Physiology: the muscles of the pelvic floor and lower abdominals also support improved respiration.

.

If you find that your low abs or pelvic floor muscles are not responding well to the workouts that we are doing it is a good idea to get to get this

  

 

What exercises strengthen your low abs?

Your TA is a muscle of respiration. All the breathing you do when you come to class is primarily to strengthen the low abs/TA. Also, the pelvic floor muscles are attached to your low abs/TA right above your pubic bone. Keeping your kegel engaged while breathing is the way to strengthen your low abs.   

 

Additional exercises to increase tone in the lower ab area:

Legs at table top 

Roll over prep/tail bone curls

1/2 roll back 

roll up 

Scissors 

...no matter what the exercise is, strengthening and toning the lower TA is all about the breathing...


Focus of the Week 9/22 -9/27
UPPER RIBS

aghh...those tight upper shoulders, someone PLEASE rub that knot out!
Relax it's a bone and it's probably just slightly out of position from less than ideal body mechanics, too many hours in front of screen or a house project that made you twist into a funny position. For some of us the first and second ribs are chronically out of place from poor breathing and improper shoulder mechanics.  
This week, go in-depth about getting your upper ribs freed up and into the right position with extension and arm exercises. 

Is it important to have the right amount stability/mobility in this area? Absolutely! Why?
3 reasons:
1.Nerve conductivity to your hands
2. Blood flow to your brain and arms
3. Lymphatic drainage

see you in class...



Focus of the Week 9/9 -9/19
KNEE STABILITY, AGILITY & STRENGTH

Knee stability and strength doesn't end at the knee. It's also about having balanced glutes, inner thighs, alignment as well as pliable hamstrings and quads.  For the next two weeks you will have a chance to gain strength and knowledge about your knees. See you in class!

"The knee is one of the true victims in life" - Michael Salveson, Advanced Rolfer. 
In the perspective of Structural Integration or Rolfing(r) the injuries and issue that happen at the junction of the knee often stem from poor mechanics and imbalance from above and below. The knee joint has little stability and relies on muscular balance as well as good coordination and reflexes in the feet and ankles. 

Anatomy


Knee Pain? 
(always consult your health care provider, seriously. Articles not a substitute for a diagnosis)

NPR story: Exercise May Help Knees More Than Glucosamine And Chondroitin {go to story}
 
Basic Anatomy and possible causes of knee pain {read article}

Exercise is good for knees after all {read article}

VIDEO OF HOW YOU CAN USE THE EXERCISE SCISSORS TO ACTIVATE THE STABILIZING MUSCLES OF THE KNEE. 

Neck, Shoulders & Rotator cuff 

Focus of the Week
11/3- 11/15

Refine & lengthen your neck, improve your push-ups, open the collar bones and work strengthen up the rotator cuff for the next two weeks. 




STRONG, FLEXIBLE LEGS

August 11th - 23rd 

Inner thighs, outer thighs, glutes, hamstrings and quads. Strength building moves + flexibility. Get ready to focus on spot toning every part of your thigh.The foundation of a strong structural integrated body begins with low abs and strong well balanced legs. Think of your legs and pelvis like a roman arch, everything builds on top of this foundation.


This week reinforce your roman arch with challenging leg exercises.
see you in class!

 

NEUTRAL PELVIS

JULY  14th - 26th

 

QUOTE FROM IDA P ROLF  


"When the pelvis is not balanced, we do not have the upward thrust that creates zero balance, the sense of weightlessness that can be experienced in the body"
Ida P. Rolf, Ph.D.     

 

START WITH YOUR PELVIS

Ever wonder why a VASIE class begins with a breathing in a neutral spine? Mainly because the Transversus Abdominus, your deepest core, is easiest to isolate when your lower spine and pelvis is in neutral. See NIH study http://www.ncbi.nlm.nih.gov/pubmed/21492751

 

                     

             TRANSVERSUS, DIAPHRAGM, PELVIC FLOOR 

 

For the next two weeks get ready to reap the benefits of really focusing on your pelvis and lower back curve. Here are some of the exercises you will see more of

 

Ab Prep feet down

One Leg Circle

Leg Pull Front prep

Shoulder bridge

 

 

 

want more info?

sign up for the NEUTRAL PELVIS POWER UP Master class. July 26th 2:30 - 4:30  

 

read article

The Importance of a Neutral Pelvis

 

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Longer Necks with VASIE Pilates

Focus of the week June 23rd - 28th 

 

Longer Necks with VASIE Pilates

 

Your neck has CORE muscles too!!! The muscle is called Longus Colli and longus Capitis

 

 

This muscle can be challenging to find and activate and keep active as you go through a class. This is the deepest neck muscle closest to attached right to the bone spanning from one vertebra to the next on the front of the neck.

 It is a deep stabilizer of your neck vertebra and also gives you a longer neck and a firmer chin line. Watch video to get a little bit more visual information!

 

We will be spending an entire week adding Longus Colli exercises to each workout. We highly recommend that you sign up for the Long Relaxed Neck Master class if your neck is an area of trouble for you.

 

 

 

 PREVIOUS "FOCUS OF THE WEEK" TOPICS

June 15th - 21th

SHOULDERS WEEK - FLEXBANDS, WEIGHTS AND ELBOW BENDS OH MY... jump start your path to a stronger shoulder girdle this week. learn the intricacies and complexities of YOUR shoulder girdle.  

INGREDIENTS FOR A GREAT SHOULDER GIRDLE 

1. A connected core, another words the shoulder girdle is like a yolk on a horse, it can shift around. However, you need the stability of the RIB CAGE since your shoulder girdle is relative to the base of support which is your ribs cage! 

2. Serratus Anterior      3. Middle & Lower Trapezius           4. Deltoids                                 5. Lats

   

just to name a few, come to class and FEEL the rest!

 

MORE ON SHOULDERS: sign up for the STRONG SUPPORTED SHOULDERS master class. 

 

WANT TO REALLY DIVE IN?

 

Coming up this weekend

SATURDAY, JUNE 21TH 2:30 - 4:30 

Members: $35.00 (use promo code: VASIE4Members)

Non - Members $50.00 

SIGN UP

SEE MORE INFORMATION

 

 

 CHECK OUT THIS VIDEO...IT'S FROM AN INSTRUCTOR TRAINING AND IT EXPLAINS ELBOW BENDS OR PUSH UPS FROM A STRUCTURAL INTEGRATION PERSPECTIVE.


Studio One clients spend more time learning about their bodies than most instructors do in a typical instructor in training! You will feel like an expert and in control of your body just from the regular group class VASIE program.

 

 

 

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(907) 770-2639  
pilates@gci.net
 

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