Focus of the week 4.10 - 4.15


Spinal Flexion -  is the anatomical name for bending your spine forward. eg. ab prep, roll up, 1/2 roll back. 

Flexion 1

Flexion exercises can be tough but rewarding.

The Athletic reward: When your ab muscles do the work of moving your spine the power in your legs and arms can increase significantly. 

The Aesthetic reward: Longer waist, flatter abs, smaller rib cage. 

The Well-being reward: Better balance - you ab muscles help "catch" you and prevent you from falling. Less neck tension and a better ability to stretch tight back muscles. 
Anatomy of flexion: 
Transversus abdominis: This muscle does not help you bend forward. However, it is essential you keep it engaged as you do all flexion exercises because it protects your spine by stabilizing it.
Best way to engage your Transversus Abdomens: Kegel and Exhale. 
Obliques, Rectus Abdominus, Psoas.

internal-obliquesUnknown Unknown-1Psoas-Muscles

Exercises for results: 
Reformer exercises not shown: Midback series in flexion, backstroke prep, 1/2 roll back on short box, Teaser prep on long box. 
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What's VASIE Pilates? 


“Van Alstine’s Structural Integration Exercise” Paul Van Alstine, advanced Rolfer® and Pilates instructor at Studio One Pilates, is the founder of VASIE. 
VASIE is based on the exercise system devised by Joseph Pilates and the movement and postural concepts of “Structural Integration” developed by Ida P. Rolf. Had J. Pilates and I. Rolf collaborated to find the Unifying Theory of Exercise™ this holistic exercise program may have been developed long ago. Both were pioneers of powerful systems designed to change the body at a core level. Combining these systems VASIE is designed to make changes to the bone structure, re-ignite the link between breath and movement, and tone the fascia, as well as the muscular system. Unlike other workouts, VASIE builds physical, energetic, and emotional balance in the body. 




































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