Seasonal Pilates Workshop with Sandie Keane
Posted by admin at 4:07 am
Seasonal Pilates Workshop with Sandie Keane
What is Seasonal Pilates?
Seasonal Pilates restores balance within the body’s mechanics, using a prescription
of exercises that target muscle groups associated with each season.
So howis this different to a generic class?
Lets take Spring – In a seasonal Pilates class during the season of spring
the muscular focus is on the Pectoralis Major – Rhomboids – Anterior Deltoid
and the Popliteus. In Oriental Medicine research has proven that there is a
relationship between our muscles and our major organs and that all of our emotions
are housed within these organs and therefore within the related muscle groups….The
organ relationship for the muscles in Spring are the Gallbladder and Liver.
Seasonal pilates recognises both the muscular need in spring as well as the
organ energy need and we do this by stretching and strengthening the muscles
and energy pathways of the season…..
We can all associate the emotion of happiness with our heart and anxiousness
with our bladder so it makes sense that if a muscle is weakened by trauma or
bad posture then the related organ will also be affected…and this will cause
a psychological change within the body as well as a physical one.
Here are the 5 Seasons and 5 Elements throughout the year
- SPRING – WOOD
- SUMMER – FIRE
- LATE SUMMER – EARTH
- AUTUMN – METAL
- WINTER – WATER
Todays class is based on Spring.
So the exercises focus on the muscles mentioned above and the energy pathways
of the Gallbladder and the Liver
Seasonal Pilates can alter the state of your mind as well as the state of your
body…..for further information on Seasonal Pilates Workshops, please pick
up a Seasonal Workshop card from the Modern Pilates desk or contact me on the
seasonal pilates address below.
Sandie is Director of therapiauk ltd : www.therapiauk.com
co-founder of Seasonal Pilates :www.seasonalpilates.com,
Senior Tutor For: Modern Pilates : www.modernpilates.co.uk,
K.O.R.E. Therapy : www.koretherapy.com
The ChiBall Method : www.chiball.com
SPRING CLASS
- Meridian Trace – Gallbladder – Liver
- Foot pedals/Heel Raises/Knee Lifts
- Double Arm Floats
- Combination 1 of the above
- Bow and Arrow/Spine Twist
- Monkey Squat
- Combination 2 of above
- Standing Plies ( adding a combination of arm raises and heel raises)
- All 4’s Cat Superman Combination
- Shell stretch
- Seated Spine Twist – at various levels
- Leg Pull Front – at various levels
- Hip Flexor Stretch
- Shoulder Bridge – at various levels
- Spirals – distal to core
- Side Bend
- Plank
- Lizard
- Thread the Needle
- Adductor Stretch
- Standing Side bend
Lungeology
Posted by admin at 3:31 am
Lungeology – Diagnostic Testing
Presented by Sheila Done
Is a Squat as functional as a lunge? How often do
we squat in our everyday life compared to how often we walk or use the stairs?
We will look at diagnostic testing for the hip and ankle, what goes on above
and below the knee often affects that joint!
Modern Pilates offer 1 day courses in HIP & KNEE and Diagnostic Pilates (Pelvis & Lower Limb)
Many dates for 2010
Please see the Northern Fitness & Education Stand or visit
Many Thanks for attending!
Camber Handouts
Posted by admin at 2:54 pm
Here are the Handouts from Camber as promised:
The Big One – Barnsley
Posted by admin at 11:15 am
The Big One – Barnsley
Well, it’s been a while since I have presented at a big event, so I have been looking forward to The Big One.
Handouts from the sessions at the Big One BarnsleyPilates and the Small Ball – download as PDF Progressive Pilates - download as PDF The Wobbly Workout - download as PDF My bezzy and Pilates teammates, Sal Russ and Anne Bain were due to come down and support me. Sal and Anne have presented at this event for the past two years but as I have always been away teaching on a course, I thought it was time they had a year off!!! Of course I still really hoped they would come down and help me out. Especially as I needed to borrow Annes Chi Balls! (Now that’s another story – don’t mention the chi balls as there was a bit of a row on the way down). When Anne and Sal arrived I thought they had spent all night in a spray tan booth. I forgot they had just been on holiday. They came out looking like two umpalumpas. It was fab as always to catch up with friends old and new. I saw lots of Modern Pilates students all flying the flag. Jeremy its was great to see you, you look just the same! Jenny, don’t forget to get in touch about assessing. Hi to everybody else at the event, it was a pleasure catching up with you again. I caught up with the great Steve Ewatson and Cerri Hannnan, all be it for a few mins as they were charging round making sure the event went to plan. A brief hi to Lydia who looks amazing after baby (bet he’s not a baby any more). I was also really pleased to have the great pleasure of catching up with Mr Lincoln Bryden, as always one on my favourite people. Linx you never change! I enjoyed our chat and the hug was amazing! Love ya babes say hi to the gorgeous Gill and a big kiss to Harvey boy. Gonna catch up October! Stewart as always was on form!!!! I got the normal insults, only now I have been presenting for 85 years!!!!! It gets longer each event. As always his sessions were packed and folk talked about them all day. I loved teaching the sessions and I have to say that as the years have gone by the convention attendees/presenters techniques has just got better and better!!!! Today is actually had a day off for me, so I’ll sign out! I say “day off”, but I am expected to clean up the house and cook a sunday dinner for my lovely hubby, three starving girls and an old Grandma. For those of you who don’t know my mum passed away in Feb this year she used to come for dinner every Sunday. Without fail she would turn up with a selection of four to five different puddings! Miss you mum. xxxxxx |
Side Plank
Posted by admin at 11:56 am
Pilates Pick Sponsored by Modern Pilates
Side Plank
The aim of this exercise is to:
Trunk stabilisers
Shoulder stability
Work quadratus lumborum
and external obliques
Target Muscle Groups:
Quadratus lumborum and obliques
Latissimus dorsi
Shoulder stabilisers
Exercise Setup:
Lie on the side with the legs bent. Before movement begins lie with optimal postural alignment (as close to neutral as possible). Place the elbow directly beneath the shoulder
ensuring the scapula is drawn down and stable, shoulders away from the ear.
Exercise Execution:
From the start position engage the deep abdominals. Start by drawing the arm pit and waist away from the floor, gradually progress the exercise by lifting your body and hip upwards. Pay particular attention tothe position of the head and neck alignment. This exercise may be progressed and performed with the legs straight, then with the opposite arm straight and fingers pointing toward the ceiling. Ensure the client has adequate shoulder stabilisation strength, and functional flexibility in the lumbo pelvic hip complex as well as the lower extremities, before any progressions are made. Observe the client goes directly upwards not forwards as they lift.
Leg Pulls
Posted by admin at 11:53 am
The aim of this exercise is to:
Strengthen Core Stabilisers
Promote Scapula Stability
Encourage weight baring activity through upper limbs
Target Muscle Groups:
Core Stabilisers
Scapula Stabilisers
Pelvic Stabilisers
Exercise Setup:
All 4s position, adopt neutral spine, ensure the wrist and elbows are under the shoulders, with elbows soft, knees are under the hips.
(For beginners this exercise can be taught with the knees together and slightly forward of the hip)
Exercise Execution:
From the start position engage the deep abdominals. While maintaining a good connection in the abdominal musculature (abdominal hollowing), shift your body weight fractionally forwards into the arms, feet flat or tuck the toes under then lift both knees 1 inch away from the floor.
Optimal posture should be maintained throughout the execution of the movement with particular attention paid to neutral spine and shoulder stability.The exercise may be progressed by lifting one leg off the floor eventually extending one leg out behind on the lift, the exercise can also be used as a pre requisite for the full plank.
Hip Rolls
Posted by admin at 11:52 am
The aim of this exercise is to:
Improve trunk Mobility and flexibility
Encourage MSE Trunk rotators
Teach segmental control of the spine
Target Muscle Groups:
Spinal rotators
Core stabilisers
Exercise Setup:
Lie supine with the knees bent and the feet flat on the floor
Knees and feet must be together
Neutral spine
Arms are slightly out to the side with palms facing upwards
Shoulders are drawn down and neck is long
Exercise Execution:
From the start position, draw your belly button inward toward your spine.
Maintaining a good connection in the deep abdominal musculature and ensuring the ribcage does not flare, slowly take both knees to the side about 10%, as the knees travel to the right the entire left foot leaves the floor as if the ankles are tied together, and vice versa this is extremely important to avoid creating a shear force through the sacroiliac joint. Using the abdominals draw the legs back to the start position and repeat on the other side. Initially the emphasis is to keep the rib cage down both at the front and the back of the body; this encourages the rotation lower in the spine and helps the client to avoid moving the spine as a whole without using segmental control. ROM may gradually be increased, eventually the back of the ribs will lift but the ribs at the front should remain down and soft. The lower part of the scapula may come off the floor at the end of the movement but the shoulder joint must maintain contact with the mat, and arms and shoulders remain relaxed.
What it’s good for?
Various types of back injuries
Care must be taken to initially use small ROM and only progress if the client ís symptoms do not exacerbate, stiffness may still be felt by the client but this should ease as the exercise progresses.
Who should avoid this exercise?
Clients with spondylolithesis should avoid large ROM; rotation should be about 10 to 10 past the hour on a clock. Certain type of lumbar or thoracic disc injuries should also use small ROM or avoid the exercise completely but this exercise is often prescribed by physiotherapists, ensure you work with your clients individual abilities and never exercise through increasing symptoms of pain. Clients with sacroiliac dysfunction must ensure the ankles stay firmly together and that the symptoms of the injury are not exacerbated by the exercise.
YMCA Fitness Weekender Camber Sands September ‘08
Posted by admin at 11:23 am
Here are the YMCA Fitness Weekender Camber Sands September ‘08 Handouts:
Blackpool 2008
Posted by admin at 11:29 am
Here are the handouts from the Blackpool event.
Click on any of the links and the document will download to your pc.
Modern Pilates Back Care – download as PDF
Modern Pilates Diagnostic Exercise – download as PDF
Modern Pilates on the ball - download as PDF
Modern Pilates Stand Up and Weight for it - download as PDF
The Wobbly Workout - download as PDF
Chi Ball Exercise and Pictures – download as PDF
Pilates Progressive Matwork – download as PDF
Blac
