503-705-4762

Category: Pilates, Yoga & Tai Chi

Foam Rollers!

My foam roller order just arrived. Happy early Christmas to me! I have two up for grabs. If you are in need of a last minute Christmas present give me a call. I will even include a handy dandy workout program.

Don’t know what a foam roller is or what you would do with one?  Check out this video of yours truly demonstrating Pilates stabilization exercises.

 

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This is an excellent tool for strengthening your core and relieving low back pain.  I can even show you some tricked out moves you can do standing on the roller – believe it!

 

Is Yoga All You Need?

In this New York Times article the author describes her ten year devotion to yoga as her only form of exercise.  As her wedding approached she decided to hire a personal trainer and started doing yoga less frequently.  Adding strength training helped her reach her goal weight in time for her wedding, plus she now feels stronger and leaner.  What I like about this article is her discovery that mixing it up is a good idea.  Whether you are into running, spinning, Pilates, Zumba or Cross Fit adding variety to your routine (cross training) will not only keep boredom at bay but also have you looking and feeling your best.

Are you stuck in a workout rut?  Contact Anne and she will set you up with a program that includes strength, cardio and flexibility.

Breast Cancer Pateints Benefit From Pilates

Did you know that Pilates can help breast cancer patients recover after surgery? This article cites a specific case study of a woman who was not able to brush her hair or put on her seat belt.  After a month of bi weekly Pilates sessions she improved her strength and flexibility and reduced her pain and swelling by half.  She is now about to do her own hair, buckle her seat belt and even drive herself.

According to Pilates expert Mari Winsor:

“The health benefits — better circulation, feeling generally stronger and releasing stress — are extraordinary.”

Some common side effects of mastectomy are reduced range of motion in the shoulder joint, tightness in the muscles that surround the joint, and pain.  Because of the physical and emotional stress of cancer diagnosis and the recovery process many women stop working out.  This can lead to more tightness and a longer recovery period.

Why does Pilates help?  Pilates is a safe, low impact form of exercise that not only builds strength and flexibility but also body awareness.  As my clients learn how to breathe they are able to use these breathing techniques throughout their day to lower stress.

Here are three tips from Dawn-Marie Ickes, MPT on how to get started with Pilates:

1. Breast cancer patients who want to get started with Pilates should always obtain clearance from their doctor before participating in any exercise program, both during and following breast cancer treatment.

2.Find a comprehensively trained Pilates teacher with a minimum of five years teaching experience and coursework in working with Pilates/exercise and breast cancer. It’s also a good idea to invest in individual sessions before attempting any sort of home program or group classes.

3. Keep in mind that nothing should be painful during an exercise. If you feel pain, stop doing the exercise and inform your instructor immediately so he or she can help you modify the exercise to eliminate pain.

Do you know of a woman recovering from breast cancer surgery?  Send her my way or forward this article to her.  I am happy to meet her for an initial consultation to discuss how Pilates can benefit her.

 

New Pilates and Yoga Videos!

My super helpful IT guy Paul (of Mambo Media) just uploaded some new Pilates and Yoga videos for me. Hooray! The “Pilates for Back Strength” one features yours truly demonstrating Pilates stabilization exercises. This series is especially useful if you suffer from low back pain. Just remember to keep your belly button pulled in to your spine and breathe!


 

The “Yoga Vinyasa Flow” video shows a basic flowing Vinyasa series with a few standing balance poses. This is a good example of the series we go through in the Monday night Yoga class at my Sellwood studio.


 

Want to try out some of these moves? Call Anne to reserve your spot in an upcoming class or to meet with her for a private consultation. 503-705-4762.

Sellwood Pilates Training | Southeast Portland Pilates Studio

If you suffer from tight shoulders and lower back pain, or you just don’t recover from your usual hiking, running or biking activities like you used to, Pilates can help you.

At Fluid Movement + Massage, we specialize in Pilates training to reduce pain and improve strength. Located in Southeast Portland’s Sellwood neighborhood, we provide neighborhood and new client discounts, so the time has never been better than now to sign up with us for Pilates strength training!

Pilates exercises use a combination of movement and breath work to strengthen your body from the inside out. Your core strength and overall flexibility can be improved in just a few custom sessions at our studio.

With a consistent Pilates practice, you will notice:

  • Improved balance
  • Stronger lower abdominals
  • Improved muscle strength and coordination
  • Increased range of motion and spinal mobility
  • Decreased lower back pain

We offer beginner to advanced Pilates training sessions built around your fitness level and goals. We also offer a variety of small group classes – check our calendar for current times.

Want to get started now? Try our monthly Fluid 5, quick and easy ways to tone up and improve your core strength in just minutes a day.