| Hip Flexion 101 |
Hip Flexion 101
At almost every workshop I teach, I include this Hip Flexion 101 lecture. If you've ever wondered what they are, where they are and how they work including their role in the fight or flight response, take a look and in just over an hour, you'll understand hip flexion, once and for all.
The pictures I refer to are of psoas, iliacus and rectus femoris.
Note: I do, in fact, have a head in spite of appearances otherwise. God, hear my prayer, I am ready for help with filming, please send someone soon!
| Long Stretch Breakdown | How to go Over the Edge |
Long Stretch Breakdown | How to go Over the Edge
In this video, you'll see me break down the components and strength requirements in order to properly perform Long Stretch.
As with all of Pilates (and sport) you have to build the strength to do it BEFORE you do it - you can't build the strength to do it BY doing it so if you don't already have the cash in hand, you can't buy this. Trying to get it on credit just might hurt your wrist, your elbow, your shoulder, your neck and/or your back. Really.
Questions? +1 (206) 963-0755
| Floor Splits | What are you stretching & how to get to that elusive psoas |
Floor Splits | What are you stretching & how to get to that elusive psoas
This exercise is one that I include in my Portfolio Pilates inventory because, done properly, it's super safe to introduce in large mixed level groups. But, BUT, if you're going to actually get a deep, center stretch out of it, you can't let the shortness in your deepest muscles drag your back around to avoid lengthening.
To learn how important it is to know what you're stretching, watch this: youtube.com/watch?v=7qYYhkfu_vc
And as for my Floor Splits, watch, look, listen & learn.
+1 (206) 963-0755
I'm available for the rest of my life.
| Long Stretch REDUX |
Long Stretch REDUX
I'm teaching a TWENTY EIGHT DAY (a daunting undertaking that is most certainly NOT for the frail!) workshop and today, on day 25, I had to resort to filming answers to a couple of questions I received via Vimeo and email because I don't have time to write out the answers via email and the comment thread.
This video will hopefully answer both questions and regarding the Progression Theory, I am sorry I don't have time to give you a more example filled answer. I give you the theory and if you can take the theory and apply it practically you'll be the safest teacher on the planet.
Questions? I got answers.
+1 (206) 963-0755
| Footwork | It's supposed to be work for your foot! |
Footwork | It's supposed to be work for your foot!
Sorry about the dirty feet and sorry about the lisp. My feet really were dirty but I don't really have a lisp (my camera is messed up.)
Next time you visit your favorite Reformer, try Footwork this way and I bet you'll love it. No slop, just Contrology and before you know it, you're strong as an ox and moving like a boss.
| Push Through Teaser | Why & How |
Push Through Teaser | Why & How
Earlier this week, I posted on Facebook a couple of short Push Through Teaser videos from my Zurich workshop and, man, have they made the rounds. Thank you for all your great and thoughtful comments on Facebook and also, a big thanks to those of you who emailed and called with questions about h-o-w to get clients strong and open enough to perform the piece like you see them performed in the videos.
Specifically, teachers contacted me saying that many of their clients are closed-chested and head-forward and they had no idea how to progress from closed/forward to open/backward. And it's wonderful that they are cautious because when you combine closed/forward with what should really be called "Pull Down Teaser," you have a recipe for a shoulder and/or neck injury.
There are 3 segments to this video; First, I teach you the theory behind and the process for achieving the type of long and stable alignment necessary for heads to migrate back to where they came from and chests to open.
Once you have the breakdown of how to safely position the shoulder for the work of "Pull Down Teaser," you'll have a completely different experience re-watching the Zurich videos.
| The Problem with Criss Cross |
The Problem with Criss Cross
In all my years of teaching Pilates, I've only seen a few people properly perform Criss Cross. There's a HUGE problem with Criss Cross and in this short video, I explain what it is and how to fix it.
Also, and for some reason this seems very important to me, I want you to know that I do NOT have a lisp in spite of it sounding like I do. The acoustics in the space were such that everything I filmed and have posted sounds like I'm lisping on my "s's" but you're going to have to trust me on this, I'm not. Really.
| Your Leg and What it Means to You |
Your Leg and What it Means to You
It doesn't get any simpler than this.
| Up Stretch Deconstructed |
Up Stretch Deconstructed
As we were working on the Reformer exercise Up Stretch in my Comprehensive Education Program, I thought this might be a good excerpt to cover the 2 common performance challenges of it. 1) how to strongly sequence through the spine so the move that returns you to the "up" home position comes from your strong back and not, as so many "schools" currently teach it, from your strong hips and 2) where to go for the strength to pay for the support of so much body weight that migrates well beyond the pier support of the hands on the footbar.
Every exercise I teach in my program examines the theoretical performance foundation so that's why I had the Wunda Chair close by to show that without a solid Pull the Pedal Up, your back won't be strong enough to lift you smoothly and safely back into the 'Up" home position. Pull the Pedal Up is a foundational exercise for Up Stretch. If you can't nail Pull the Pedal Up, you definitely won't nail Up Stretch.
If you don't thoroughly understand the theoretical progression theory of the work, you're pretty much screwed because you'll have no way of knowing for sure that your client can safely perform a new exercise. There's only an order prescribed by Joe for Mat and Reformer and if you don't understand the theory behind the method, you're going to be totally lost when you teach on other pieces of equipment.
Have fun with Up Stretch and if you need more help, just let me know.
| Can We Talk | Pelvic Floor |
Can We Talk | Pelvic Floor
You have one, it's good to know how to work it.
| Sit Up Straight! |
Sit Up Straight!
We filmed this excerpt of my 3-day Gap Filler course, I cover this on Day 3 when we also go over how to lift the head & shoulders, protect the lumbar spine under shifting load, how to build strength and mobility throughout the spine & how to properly flex your hip.
If your clients can't sit up straight, watch this and try these fixes and see if it doesn't solve the problem.
If only we'd all done what our mothers told us to - sit up straight! - maybe everything would be much, much better.
| Flexion Deconstruced |
During Marketable Mat | FUSION workshop in mid-March 2013, some really important questions were asked about the the performance of Pilates and in answer to the questions, I launched into this 45 minute lecture on the safety of flexion, how to minimize lumbar flexion when performing sit ups, the whys and dangers of imprinting especially with respect to inversions (HUGE SAFETY CONCEPT), the right to repertoire (HUGE IMPORTANT CONCEPT), how to identify hackers, progression theory (HUGE IMPORTANT CONCEPT) and why and how clients make you complicit in the fraud they're committing on themselves. Whew!
In all the video I've posted, I don't there there's another 45 minutes that's as important-content-dense as this. I hope you enjoy it and as always, thank you for watching.
| Power Assist! Side Lying Bicycle Leg Springs |
Power Assist! Side Lying Bicycle Leg Springs
As part of my Comprehensive Education Program, I teach this sort of complicated assist on Side Lying Bicycle Leg Springs. The hand holds and switch-a-roos are just the right amount of difficult for most people to drift away from teaching it and believe me, without an assist, the exercise is just another strong piece of Contrology. If a client is strong enough to withstand being Woman-handled the way they will be if you teach this, they'll absolutely love the stretch and release they get from it.
Here's hoping you'll have someone rack you out on this soon!
Enjoy and please let me know if there's anything I can do for you, anything at all.
| How We Learn | Stability |
How We Learn | Stability
On February 22, 2013, at the end, the very end, of a Comprehensive Education Program where I'd been teaching for 12 days in a row on a course where I taught 15 out of 17 days, we filmed this.
One of the attendees had already left for the airport and those of us who were left were working through one last run of synthesizing the problem solving skills they'd learned into a format that represents a typical everyday session.
As our subject, we used the pelvic instability of the lovely Asja Petersen, Zagreb's Pilates Empress.
In this hour long session, you'll see how I introduce information, explain it, build on it and progress Asja through a series of challenges until she's able to begin, safely and successfully, on Reformer.
I misspeak, without correction, twice.
While Asja is on the Cadillac, I talk about the role of pelvic stability as it pertains to spinal stability and while I'm dashing through the anatomical relationships I say it correctly several times but in one of the run throughs, I the pelvis rests on the spine instead of the other way around. Trust me, everyone there knows that the pelvis does not in fact rest on the spine, rather, it's the other way around.
If you don't know how to do this type of analytical, layered, progressive, problem solving stuff but you'd like to and if you enjoy being immersed in this type of sequenced, thorough, plain and simple, easy to understand, easy to use, career altering, life changing way of learning, work with me!
I understand how we learn, I know how to teach and I know what you need learn in order for you to be a star.
You figure out how to get here and I'll take care of the rest, I promise.
Thank you & enjoy!
| Around the World on Spine Corrector |
Around the World on Spine Corrector
This little gem of an "exercise" is in danger of being lost but if you take 10 minutes and watch me teach it to Lecie in Pensacola last weekend, you'll be able to join me in trying to keep "Around the World" alive and well in studios, well, around the world.
| Swan on Barrel with PNF/Contract Relax Stretching |
Swan on Barrel with PNF/Contract Relax Stretching
Is your Swan grounded? If so, this might help.
Learn to fly safe, high and strong by adding a little PNF/Contract Relax stretching to your sequence.
In this video, you'll see me coach up a Classical Swan and throw in the in-flow release work necessary to make it fly. I explain the restriction and the solution to it, all the while bringing about conformity to the Classical sequence that is Swan on the Barrel.
Questions? Let me hear 'em!
Thanks for watching!
| Pilates vs. Yoga | Compare, Contrast, Pick Your Poison |
Pilates vs. Yoga | Compare, Contrast, Pick Your Poison
I can't begin to count the number of times I've been asked to explain the difference between Pilates & Yoga. I bet it's the same for you.
I wonder, how did you learn about the differences and when you're asked, what do you say?
I've been giving this lecture on the similarities and differences between Yoga & Pilates as part of my finishing school, Pilates Excel, since 2005 and it's also part of my Skype "Business of Pilates" course and my comprehensive education program. Although there are many more points of similarity and difference than I cover in this video, these are the ones that are the most significant and that are generally the most important and easiest to explain to clients.
CORRECTION: In the video, I say tendons and ligaments burst at 5 - 7% stretch but I was off a teeny bit; they burst at 7 - 10% stretch. Ouch!
Here's a link to the Doug Richards Truth in Stretching video I reference. Watch, listen & please follow Dr. Richard's wisdom and stretch safely by focusing stretch on the belly of the muscle and NOT stretching your tendons and ligaments. youtube.com/watch?v=7qYYhkfu_vc
I'm a problem solver, a gap filler, a one-woman swat team of solution for your teaching and business problems. I'm fun but I swear a lot. I'm loud but I'm thorough. I'm slow but very, very worth your time. Unlike other video sites, paid and otherwise,, EVERYTHING you watch here is 100% safe for you to do and especially for your spine and pelvis. Plus, I'm all yours - I exist to help remove barriers so you can achieve your wildest imaginings of success. If you're ready, I'm ready. Let's go.