Blog

24 gifts – day 5: Roll, roll, roll along gently down the shines …

05 Dec 2020

Roll, roll, roll along gently down the shines …

 

Rolling rest position

Let’s find the foam roller again

My clients love the foam roller. However, when ever I put it out or they ask “Can we use the foam roller today?”, it is immediately followed up by “But please we shouldn’t do THIS exercise!” So what is it about “THIS exercise” – one of the most feared ones by clients? I mean it is the child pose position (or rest position), how bad can it possibly be. However, you roll on your shines. And since you roll directly on a bone without much padding, I guess it is fair to say that it can be sensitive. But I never guessed how intensely sensitive people felt this was. To me it is a very pleasant rolling along and my focus is completely somewhere else, i.e. on the thoraco-lumbar fascia.  

What is the exercise about?

  • Lengthening of your thoraco-lumbar fascia and all the way up into the fascia of your arms in a dynamic way.
  • It is also about releasing tension in the lower leg.
  • There is also some toe stretching and strengthening going on in a mild way.
  • You activate your arm & pec muscles because you are pulling and pushing with your arms.
 

What do I like about it?

  • I like the rest position/child pose as a position because it gives me the opportunity to direct my breath into the back and lower parts of my lungs.
  • It is dynamic lengthening of the whole thoraco-lumbar fascia, meaning you go into the rest position and out of it.
  • You connect the arms to the torso because of the connection into the thoraco-lumbar fascia.
  • You alternate between using different arm/shoulder muscles during the pull and push.
  • Your toes get a little bit of a stretch as you sit back into the rest position.
  • Your toes get some muscle activation because you push off with them a little bit.
  • And now to the shines: Rolling along them can release tension in the lower leg, so you might find that your squat improves or just your posture.
  • I also think that since your roll over the attachment point of the patella tendon you might find it can release a bit of tension in your quads.
  • I think it is a fun little exercise because you roll back and forth.
   

What prop do you need?

A foam roller.  

Where to place the prop

Starting position is on the tibia tuberosity.  

Which course/workshop is the exercise from?

  • English title: “Achieving efficient movement – how to combine pilates with myofascial release”
  • Danish title “Pilates and Fascia – sådan kombinerer du pilatesøvelser med fascia release”
 

And here is the video …

Video length: 2:00 minutes   Read more

24 gifts – day 4: Show your feet some loving attention

04 Dec 2020

Show your feet some loving attention

All you need is a small soft ball

Our feet carry our weight and move us around day-in and day-out. Let’s give them some attention with a sort of massage.

I am saying sort of massage because you will actually step onto the small ball with your body weight – it makes more sense when you watch the video.

I came across this exercise in a workshop many years ago but we did it with a small hard ball (not to be recommended – the hard ball). However, I simplified and shortened it and also decided that a softer ball has a much better effect.

 

What is the exercise about?

  • Mainly it is about improving how you are standing on your feet – your balance and proprioception.
  • You also wake up the feet.
  • Since we add a ball, there will also be a lovely massage aspect to it.

 

What do I like about it?

  • It is such a simple exercise which has a big effect on your feet.
  • It is a great way to enhance any standing exercises you might be doing because you will stand better.
  • You can even improve your balance because there is more awareness in the feet.
  • Because we are massage the sole of the feet, you might feel the effect in the whole backline of your body. Try a Roll Down after this exercise and you might feel how much easier and smoother the movement is.

 

What prop do you need?

A very small squooshy soft ball with a lot of give. The ball has the size of a golf ball but is much softer. I don’t recommend doing this exercise with a golf ball – it is simply too hard.

If you don’t have such a ball, you can always roll some small socks together.

Foot prop

 

Where to place the prop

There a several spots which I will show in the video.

 

Which course/workshop is the exercise from?

  • A Corona-friendly Friday bar in a pilates studio where we focused on the feet and hands.

 

And here is the video …

Video length: 7:56 minutes

 

Read more

24 gifts – day 3: Swing your collarbones

03 Dec 2020

Swing collarbones

How to include the collarbones in good shoulder girdle movement

Let’s explore this with an embodiment from The Franklin Method

I find that the collarbone is a much underestimated collaborator in good shoulder movement. Usually, all the attention goes to the scapula. Don’t get me wrong: I think releasing the scapulas and getting them moving correctly is important (and we will certainly try that out).

However, it is equally important that the collarbone can do their movement job properly. In this video we focus on the collarbone “swinging” back and forth. They have other bone rhythms too but we will leave that for another day.

 

What is the exercise about?

  • This exercise is about releasing tension in the shoulder girdle and mobilising it by “swinging” the collarbone back and forth. However, you might also find that it releases neck tension.
  • We add some proprioceptive input by brushing the collarbone and the surrounding myofascia.

 

What do I like about it?

  • You use a very simple movement – protraction & retraction  –  to create awareness of where to move from.
  • You have a proprioceptive aspect because you use your hands and you are guiding the collarbone with your hands. This stimulates the communication between the brain and body and there is therefore more clarity about where the movement happens.
  • You have the release aspect because you are brushing your myofascial system. The warm hands add another dimension – that of adding “heat” to release tension.
  • Because the focus is on the collarbone you anchor your arm to your sternum and thus emphasise where the arm attaches to the torso bonewise.
  • The exercise can easily be integrated into a pilates environment or any other training programme because focus is on the bone rhythm, i.e. how is the collarbone supposed to move.

 

What prop do you need?

The best prop of them all – your hands … ;o)

 

Where to place the prop

On and underneath the collarbone. And later you cover the whole collarbone with your hand.

 

Which course/workshop is the exercise from?

  • The Franklin Method – pelvis, spine and shoulders

In this workshop I combine 3 short Franklin Method workshops

  • “Pelvic power”
  • “Imagery for a healthy, strong & youthful spine”
  • “Release your neck & liberate your shoulders”

to a full-day workshop. We go through the bone rhythms of the 3 body areas and explore them by using a variety of dynamic imagery.

You will also get a short taster of an embodiment from the pelvis and spine each as we move towards 24th December.

 

And here is the video …

Video length: 4:24 minutes

 

Read more

24 gifts – day 2: In how many ways can you guide a spine curl aka bridging?

02 Dec 2020

Have you ever considered in which way you guide an exercise?

It is one of my favourite topics to explore and play around with.

We will be looking at this topic or concept by using a widely used exercise from the pilates repertoire, known in Body Control Pilates as spine curl, but probably better known as bridging.

In how many ways can you guide a spine curl

What is the exercise about?

Well, this is an interesting question because this topic is not so much about the exercise but from which perspective of the body are you guiding from or performing this exercise. So the heading should maybe be more like “what is this concept about?”.

Overall, it is about finding different perspectives from which you can cue/guide/perform an exercise or movement.

In the video, I have chosen 3 focus areas or perspectives:

  • the hip joint
  • the tailbone
  • the thoracolumbar fascia

and I am guiding them in different ways. Looking at the video, you might not detect any changes in the way I perform the exercise but bodywise or embodied (yes, we have arrived at The Franklin Method ;o)) it feels very different.

Without having been trained in The Franklin Method, I would never have become consciously aware of all the different ways and perspectives you can guide movement, or use imagery. So this is basically what I am doing: Using different types of imagery:

  • kinestetic
  • metaphoric
  • anatomic
  • motivational
  • and a happy mix of them.

 

I’ll include a link to The Franklin Method. There are currently more online live webinars with Eric Franklin than normal due to Corona. So I highly encourage you to check them out.

 

What do I like about it?

To start with the exercise as such:

  • I find the spine curl/bridging to be such a versatile exercise. Perform it slowly and with both feet on the floor, and to me it becomes a more mobilising exercise and there is more focus on letting go. Performed faster and e.g. with 1 leg lifted in knee fold, it becomes more challenging and there is more a muscle and strengthening aspect to it.

Looking at the concept behind it:

  • Depending on the perspective the exercise feels different. Sometimes you can physically see the difference, other times it is just an internal feeling.
  • Using different types of imagery gives yourself or your client more options. I am sure you have all experienced that a client somehow just doesn’t get an exercise. You say it in a different way (= use a different kind of imagery) and it clicks.
  • It gives you tools to create variations on well-known themes to keep your brain and that of your clients alert. This way you can make an exercise you or your clients have done a million times seem fresh and new again.

 

What prop do you need?

None – but if you like you could add a redondo ball between the knees or a band around the thighs for some additional proprioception.

 

 

Which course/workshop is the exercise from?

 

This is a workshop in which I combine pilates with The Franklin Method. This means I am bringing the idea of dynamic imagery from The Franklin Method into a pilates environment.

 

And here is the video …

Video length: 5:24 minutes

Read more

24 Gifts – Day 1: Release tension around the pelvis and abdominal/back muscle activation with the foam roller

30 Nov 2020

It is time to have some fun with the foam roller.

More specifically: Let’s release tension around the pelvis and abdominal/back muscle activation with the foam roller.

 

What is the exercise about?

  • Releasing muscle tension at the back of the pelvis and the thoracolumbar fascia by massaging the sacrum, sit bones and partly gluteus maximus.
  • Activating the abdominals and back muscles.

 

What I like about it?

  • You use a very simple movement – hip and lumbar flexion and extension –  to create awareness about where to move from.
  • You have a proprioception and release aspect because you are sitting and rolling on the foam roller.
  • You have a muscle activation aspect because something gotta move this pelvis … ;o) but they are activated in a different way than your ordinary abdominal curls and back exercises. There is no muscle burning sensation going on – just some nice humming dynamic activation.
  • You also create dynamic stretching for your hamstrings.
  • Even though you focus on lumbar and hip flexion the movement travels upwards your spine so you go in and out of the C-curve.
  • It’s a dynamic exercise because you keep moving and thus it actually involves almost your whole body.
  • It is a fun exercise which usually creates a lot of laughter because people struggle with creating this small movement in the hips and lumbar. It looks deceivingly easy but if you don’t dug in the heels you are not getting anywhere.

 

What prop do you need?

Foam roller

 

Where to place the prop

You start by sitting on the foam roller.

 

Which course/workshop is the exercise from

  • English title: “Achieving efficient movement – how to combine pilates with myofascial release”
  • Danish title “Pilates and Fascia – sådan kombinerer du pilatesøvelser med fascia release”

 

And here is the video …

Video length: 2:13 minutes

 

Read more

DW 27 after thoughts – Moving with ease in the shoulder girdle and neck

19 Oct 2017

Shoulder-neck

The key to movement with ease in your shoulders is to understand the body’s design

Does this situation sound familiar to you?

You are asking your students/clients to take their arms out to the side and up towards the ceiling (in Body Control Pilates terms this movement is called “Floating Arms”). And the students do as you ask them, their arms go up and so do their shoulders. How’s that when you asked them to lift their arms up towards the ceiling.

Maybe this situation also sounds familiar to you: In order to remedy the lifted shoulders you might say something like “take your ears away from your shoulders” and typically the shoulders release back into place more or less easily.

Many people don’t know and have the sense in their body that you can lift your arm without lifting the whole shoulder girdle up towards the ear. What many people are lacking, is the understanding that the arm can lift overhead independently from the shoulder.

 

Workshop “Strength, ease and balance in the shoulder girdle and neck” by Tom McCook

Building on this understanding of disassociated movement in the shoulder and arm (i.e. lifting your arm without lifting the whole shoulder), Tom McCook from Center of Balance in Californien started out on this pre-Development Weekend workshop by

  • reviewing the anatomi of the shoulder girdle and
  • exploring what kind of movement is possible in this part of the body.

On the workshop he presented:

  • The key to moving with strength, ease and balance is to understand how our body is designed
  • Tension is the enemy of movement
  • Always mobility before stability

He utilised some simple exercises both in standing and lying on small ball to show how to the movement potential in the shoulder girdle and how to release/mobilise this area. For the rest of the workshop we did exercises on the Reformer and Reformer with Tower and he always referred back to the fundamentals of good shoulder girdle movement while we were doing the exercises on the equipment.

“What a difference it made to the movement experience to have spent some time on the fundamentals!”

We actually didn’t do any specific exercises for the neck but felt anyways how the neck benefitted from moving better in the shoulder girdle. The thing is that when you move your shoulders in a more optimal way the right muscles will do the job. This means that other muscles which normally have to stand in for doing the movement can actually now relax.

 

Move the way the body is designed to move

Tom McCook is both a pilates teacher and Franklin Method Movement Educator. This means that his movement teaching is based on the The Franklin Method, where you learn to move your body the way it is designed to move which means more functional.

The reasoning behind it is that if you know how the body is put together and how the bones move in relationship to each other then you can move with much more ease – you avoid using muscles for a movement which you actually don’t need to use and thus you avoid unnecessary tension in those muscles.

 

An anatomical trip to the shoulder girdle

Let’s briefly review the shoulder girdle anatomically as we did in the workshop. How is it designed so we get the full effect of “strength, ease and balance in the shoulder girdle and neck” … ;o). If you aren’t into anatomy in general, maybe it is a relief to know that what is coming next is a very short and simplified review.

Back to the shoulder girdle. It comprises of 3 bones:
Shoulder girdle

  1. collarbone (clavicular)
  2. shoulder blade  (scapula)
  3. upper arm (humerus)

and has 3 primary joints and 1 primary functional joint

og har 3 primære led og 1 funktionelt led

  1. The joint between the collar bone and sternum (sternoclavicular joint)
  2. The joint between the collar bone and the part of the scapular called acromium (acromioclavicular joint)
  3. The joint between the upper arm and the part of the scapular called glenoid fossa (glenohumeral joint)
  4. The functional joint is the scapula sitting at the back of the rib basket (called scapula articulation)

 

“When we move the shoulder girdle all 3 primary and the functional joint should be moving.”

 

The job of the shoulder girdles muscles is:

  • provide stability AND allow mobility
  • move the scapula
  • move the upper arm

So which movement potential do we have in the shoulder girdle?

Stand up or sit on a chair and try the following movements (while you do them place a hand on the various joints and try to feel the movement. You might want to stand in front of a mirror to see how the shoulder girdle moves):

  • lift the shoulder blades up (elevation) and down (depression)
  • bring the shoulder blades slightly forward  (protraction) and bring them back together (retraction)
  • roll your shoulders – a combined movement of the above
  • lift your arm out to the side and up which means your shoulder blade swings out to the side and slightly up (upwards rotation) and swings back in and down when the arm goes down again (downwards rotation)

How was that? Did you get a sense of the movements in the joints?

 

Now try the exact same movements again and this time DO NOT allow any movement in

  • sternoclavicular joint (joint between the collar bone and sternum)
  • acromioclavicular joint (joint between the collar bone and acromium)
  • glenohumeral joint (joint between the humerus and glenoid fossa)
  • scapula
  • pull the scapula down and keep it down while you try to lift your arm

How was this? How did it feel? Was it even possible to do the movement? Did the movement look like something you have seen your clients/students do?

 

The conclusion of this short “DO-NOT-move-the-joint” exercise is that when you move the shoulder girdle

all 3 primary joints and the functional joint MUST move so you move with ease and balance in the shoulder girdle.

 

The shoulder girdle follows along as you move your spine

Your the shoulder girdle is placed on top of your upper body and is attached to it at the sternum and rib basket. Therefore, it is important to consider your posture or the position of your torso during the movement.

Let’s try the following movements to experience how the shoulder girdle follows along when you move your spine:

  • Stand up and do a roll down. While you are rolling down and up pay attention to what’s happening in your shoulder girdle. Are the shoulder blades moving away from each other  (protraction) or together (retraction)? And what happens when?
  • Lie onto your stomach and do a baby cobra (meaning just lift your head and upper body off the floor, your elbows will still be bend). Do the shoulder blades move towards the lumbar spine (depression) or away from it (elevation)? And what happens when?

Movement in the shoulder girdle happens as a reaction to you moving your spine.

Now try to actively move the shoulder girdle in the above movements and pay attention to how it feels. E.g. when we actively pull the shoulder blades down in the baby cobra, you might feel how your lumber compresses in not a very nice way and makes the movement uncomfortable.

 

Tension is the enemy of movement

Let’s try the following: Make a fist with 1 hand and really activate the whole arm to 100 %. Let go of the activation a little bit so it only “feels like” tensing 60-75 %. Hold this tension while you do a “Floating Arm” (arm out to the side and up overhead). Grab a weight or something similar while holding the tension and continue with “Floating Arm”. Also try pulling your shoulder blades down while lifting your arm.

How did that feel? Not so nice, right? ;o).

 

Maybe you felt that your actually couldn’t move the arm properly. Maybe you felt that you tensed even more in your muscles so the movement became painful. Or maybe you felt something different again.

Whatever you felt, you could ask yourself how prepared and capable a muscle is to do a movement if it is already engaged sufficiently before the movement even happens?

It isn’t as capable of moving you as it would have been if it had started out from a more relaxed muscle tone. And this brings me to:

Always mobilise before stabilising

During the workshop, Tom spent some time on exercises to mobilise the shoulder girdle to allow the muscle to relax. Then he would go to the stabilising exercises. As he pointed out: Stability is not only static, it is actually very dynamic and requires controlled movement.

At one point during the workshop he asked: How would you like your muscles to be (and while your read on try to imaging a piece of meat – muscles are meat after all ;o)):

“tense & dry or relaxed & juicy?”

 

The conclusion being that if you take some of the tension out of your muscles, they have more capability of moving you around and this will in consequence – hopefully – increase the quality of the movement.

 

So what now?

I am sure that the above isn’t all news and surprising to you. So how do you already utilise the knowledge about the shoulder girdle’s movement and the idea of “mobilising before stabilising” in your teaching? Or, in case they are new concepts: How do you think you can utilise them going forward?

Just to talk for myself, I find it easy to integrate “mobilising before stabilising” in my group classes. Introducing the movement and anatomy of the shoulder girdle proves more of a challenge because the concept needs more explanation.

On the other hand, I get very quick and good results in my private classes by introducing both concepts. Sometimes the change happens from one instance to the next that I marvel over how easy it is to change a movement pattern if you know how to do it.

 

 

———————–

PS: If you should have become curious about learning more about to move the body the way it is designed, you might want to consider the following workshops:

Read more

DW 27 after thoughts – How to create different movement paths to rebalance the body

08 Oct 2017

How do you create different movement paths?

This, for me, sums up my overall take-away from the pre-Development Workshop on “Spirals rebalance” which was tought by Nathan Gardner, long-standing teacher within Body Control Pilates.

  • What does it mean “to create different movement paths”,
  • why should you consider it – and more importantly –
  • how do you do it?

Nathan used a great metaphor to describe the overall concept of movement paths which made a lot of sense to me:

Imagine you are standing at the edge of a clearly defined field with no paths. And all you always do is walking back and forth onthe exact same path to the other end of the field in a straight line. Always the same path moving in the sagittal plan. You clear a path for yourself in this direction.

Now sometimes, you also walk sideways to the right and the left and you clear a path there (frontal plan) and sometimes you add a little rotation as you walk (axial plan).

So after a while your paths (the grey areas) might look something like this “elaborate” drawing ;o):

 

Movement paths

 

Notice where there isn’t a path – all the white area. All this is movement potential which you get by e.g. combining movement paths and different starting positions.

So this is what I would like to explore in this blog post with you:

  • All movement happens in circles/spirals
  • Explore the full kinetic chain in your movement
  • Deviate from neutral as your starting position

All movement happens in circles & spirals

There is not a straight line in our body. Our bones are slightly rotated or rounded. So even though we move forward in a straight line, inside our body our bones move in spirals in relationship to each other.

You might have heard of the 3 planes of movement:

  1. Sagittal plane which creates flexion and extension
  2. Axial plan which creates rotation to the right and rotation to the left
  3. Frontal plan which is lateral flexion (side-bend) to the right and lateral flexion (side-bend) to the left

Each joint in our body has the potential to move in 1 or 2 or all of the planes, depending on the joint. For example:

The hip joint: Stand up on 1 leg and move the other leg around exploring which movement potential the hip joint has. You will find it moves on all the planes because it is a ball-and-socket joint.

Now try the same with the knee joint. You will find that movement in the joint is limited very much to flexion and extension and a tiny bit of rotation when the leg is lifted and the knee is bend. That’s it for the hinge joint.

Naturally, we move in all planes of movement – or we should – but modern life has reduced us to moving in 1 plan mainly, i.e. the sagittal plan.

The important take-away here is:

  • don’t try to force doing a movement with a joint which the joint isn’t built to do – that’s when the problems can start
  • take advantage of the full movement potential in a joint
  • combine movement planes

So even though you learnt knee folds lying on your back in parallel (sagittal plane), try adding a little lateral or medial rotation (axial plane). This will keep the hip joint very happy and lubricated.

 

Explore the full kinetic chain in your movement

The full kinetic chain? What is this? Try the following to explore 1 of the kinetic chains in your body:

  • Stand up, feet hip-width distance apart (why this is a good starting position for good posture is worth exploring on its own) and do what ever you do to stand up straight
  • start lifting your left arm forward and up towards the ceiling
  • keep going with your arm into full shoulder flexing and pay attention to what the rest of your body wants to do – at this point it is a good idea to erase completely from your mind what you have ever learnt about keeping the rest of the body still

If you managed to “forget” keeping your body still while lifting the arm, you might have noticed the following

  • your neck started extending
  • your gaze might have shifted upwards
  • your upper torso started extending
  • your hips shifted forwards
  • your weight shifted forwards

which is all very functional and normal for the body to do.

  • Now do the reverse and lower the arm towards the floor.
  • Keep bringing the arm backwards into full shoulder extension and pay attention to what has happened in your spine, hips, knees and ankles.

Are you on your way into a roll down-ish movement with the arm extended behind you pointing up towards the ceiling? Again, this is normal for the body to do.

The kinetic chain – the domino effect in your bodydomino_effect

So the kinetic chain means that you start a movement and the body reacts to this movement, like when you tip dominos. You find these kinetic chains in rotation and lateral flexion as well. Kinetic chains can go from 1 movement plane to the next.

At this point you might ask: “Should I never again teach lifting an arm without holding the rest of the body still?” You should teach this – at least this is my opinion. Because it is important to explore what movement you can do in a joint. You simplify a movement and as pilates teachers we are very good at this. It makes it easier for a client to understand an exercise.

Having said this, I think it is important to remember including teaching movements along the kinetic chains in the body because this is the functional way the body moves.

So how could you use this information in your classes? My guess is that your are actually already doing it but maybe having been aware of it. Here are a few additional suggestions you might try out:

flexion-extension

go from roll down into standing back bend (play around with the arm positions in back bend)

lateral flexion

in your side-bended position, let’s say to the left, shift your hips to the right and in a smooth transition go over to the other side without stopping in the upright position.

rotation

  • lie on you back, knees bend more than hip width distance apart and feet on the floor – arms are out to the side, palms facing up
  • move both knees to the left moving them only in your hip joint, then lift your right pelvis side up and let you knees move further towards the left and towards the floor – you will feel you spine moving into rotation and then extension
  • turn your head towards the right and let your right arm glide out and up towards your right ear and let your spine extend further as your right arm goes overhead
  • reverse the direction of the movement

 

Basically, you can take familiar pilates exercises and explore where the movement will take you if you don’t stop it as we were taught to do.

A brief note of caution: Stay safe with your beginner clients.

 

Deviate from neutral as your starting position

Consider this: Every movement creates a trace in your brain which means your brain remembers this movement. So next time you do the same movement it is much more familiar and seems easier to do. Right? And if you repeat it again and again it becomes easier and easier. That’s good, isn’t it?

Or is it? The question is, if there is any improvement in the movement when it becomes easier.

The problem with our brain is that it is lazy, it wants to be efficient. If a movement is familiar to us we go on auto pilot “oh, it is that round cat/sway cat again” and off we go into familiar movement territory.

Have you seen the auto pilot switching on in your classes when you say e.g. “let’s do a round cat/sway cat”? I have. And when this happens, I know it is time to change things a bit, to challenge my clients’ brains into confusion. So try this:

  • Go into 4-point-kneeling and do a couple of round cat/sway cat (aka cat/cow)
  • Now bend your right elbow until it is resting on the floor, the left elbow stays straight – your upper body is now in rotation, your starting position is slightly twisted.
  • Repeat the round cat/sway cat

How was that?

Chances are good that you had a new movement experience. Your brain switched from auto pilot round cat/sway cat and paid more attention because the starting position was different and the exercise felt different.

  • Repeat the twisted starting position on the other side
  • Go back to the “normal” 4-point-kneeling round cat/sway cat starting position in neutral and repeat the round cat/sway cat movement

How was that? Did the “normal” movement feel better? I wouldn’t be surprised if it did.

I would like to stress that there is nothing wrong with starting from neutral at all. It is a great reference point for your clients. However, once you have established this reference point with your clients, change it to keep your clients engaged

To round up

  • Combine different movement planes, when appropriate
  • Make the movements bigger, meaning combine movements and explore the kinetic chain
  • Try changing the starting positions from neutral – what about starting in rotation, extension, lateral flexion etc.

 

I am curious to how this worked for you.

Read more

What are more than 400 pilates teachers from all over the world doing in London?

29 Sep 2017

The gathering place of more than 400 pilates teachers

The gathering place of more than 400 pilates teachers

Welcome to The Royal College of Physicians i London – the place to be this weekend, if you

  • would like to be updated on what’s going on in the pilates world

  • are in need of some inspiration for your classes

 

Well, yes, I agree. The building is not the most exciting one. However, it is not the architecture which is important but what is happening inside this building during the weekend.

The last weekend in September usually means it is Development Weekend and several days with lots of inspiration and new insights into what’s going on in the pilates world. The Development Weekend has been organised by Body Control Pilates in London now for the 27. time. And it’s my 7th time since I started teaching pilates in 2008.

And why is this information relevant to you, you might wonder? It is relevant because over the next coming weekends I am going to share my take-aways of the Development Weekend with you. You will receive in total 9 emails with exercises and insights from the workshops I attend.

I am doing this,

  • because I know that not everybody can come to London even though you’d like to go. Maybe you aren’t a member of Body Control Pilates, or if you are, maybe you don’t have the chance to go to London
  • and because I don’t want you to miss out on all the exiting things happening from Thursday to Sunday in more than 80 different workshops.

I very much look forward to sharing what I got out of the workshops.

However, I look even more forward to learning what you get out of what I share with you. Do you find it useful and how do you use it?

So if you

  • would like to keep updated on what’s going on inside the world of pilates

  • are looking for ideas and inspiration for your classes

you can follow along in this newsletter, on Facebook and Instagram.

Stay tuned – I will get back to you very soon. And yes, you will receive quite a few emails from me over the next couple of weeks but only because it is Development Weekend time. I promise that email frequency will decrease after that.

I look forward to sharing my take-aways with you.
Birthe

PS: Please feel free to share all the stuff you find useful.

Read more

Could we maybe start just a little bit later with the pilates class?

27 Sep 2017

“I would really like to join the pilates matwork classes for teachers but  …”

Or when the calendar and what you would like to do simply don’t want to match.

 

The good news and the bad news are  …

Sometimes, plans made (by me I mean this time) have to be revised. And I do listen to any suggestion or question you have. So please continue doing so.

One of the questions asked following the email, I sent as regards the classes just for pilates teachers was, if the class couldn’t start later on Thursdays.

The bad news are: No, unfortunately not because those already registered for the class weren’t able to make it later.

However, the good news are: I have added another “Stamina & Flow” class on Thursdays starting at 13.45 hrs. So if you would like to join us please click the link below and register for the class at the bottom of the page.

That’s great! I would like to join the “Stamina & Flow” class at 13.45 hrs

 

“Am I good enough to join a Master Class?”

Maybe you have spotted that I am no longer using the term Master Class but “Matwork classes for pilates teachers”. The reason for this is that some where wondering if they were good enough to join a Master Class.

Yes, you are! Everybody can join. When I use the term “Master Class” is means “for pilates teachers or for those in a teacher trainer programme only” and not if you are good enough.

There is only 1 reason for why you might not be able to join the class. If you have an injury which makes it difficult to take into account depending on the class you have registered for.

So if you would like to

Refine your techniqueAbsorb yourself in training your own bodyTake classes with other pilates teacherswithout clients, responsibility and watching the time.Så hvis du vil

  • refine your technique

  • absorb yourself in training your own body and

  • take classes with other pilates teachers

without having to worry about the next exercise or if the clients are well, take advantage of the early bird rate which will be on until 02.10.2017 at 24 hrs. Please click the link below and register for the class at the bottom of the page and you are good to go.

Yes, I would like to absorb myself in training my own body and take advantage of the early bird rate

 

Are you joining me either on Mondays or Thursdays for a pilates class? I will look forward to it.

See you then
Birthe

Read more

Seeking: 8 pilates teachers who want to invest in 60 minutes of pilates practice 1 or 2 a week

14 Sep 2017

Master class for pilates teachers

‘Oh, wouldn’t it be nice, if I could just be on the mat here and somebody else is in charge of which exercises to do – all I have to do is to focus on my own body :o)’

Does this sound familiar?

It is familiar to me and I fully enjoy being a client/student in an ordinary pilates matwork class.

If you are like me you have probably tried to find a place to practice pilates. And you will have found out that it is fairly easy to book a class in the morning or evening.

But, if you have a pilates studio, those morning and evening classes are blocked for when your clients come to their pilates class. Or if you are a freelance pilates teacher, you have been hired to teach at those prime times.

Which means … no pilates class for yourself. If only there were some classes during the daytime when there usually aren’t many clients, say between 12 and 2 o’clock …

The good news is there are. As of October, I am offering ‘Master classes for pilates teachers’.

There will be 2 types of master classes:

  • Pilates ABC – Mondays, 12.15-1.15 pm – 6 classes from 23.10.-27.11.2017
  • Stamina & Flow – Thursdays, 12.30-1.30 pm – 6 classes from 26.10.-30.11.2017

So, if you

  • already are a certified pilates teacher or participating in a training programme from any pilates style
  • would like to invest some time in your own practice but find it hard to find classes during the daytime
  • would like to participate in a class with other pilates teachers to have the opportunity of networking and sparring
  • would like to absorb yourself in your own pilates practice without worrying about the next exercise or if the clients are safe.

1 of the master classes – or maybe both – might just be what you have been looking for.

If this is the case, take advantage of the early bird price of DKK 1.200 and register for 6 classes by 2 October 2017. The price will go up to DKK 1.500 for 6 classes after this date.

You might ask: Could I register for both classes? This is definitely possible, and you will receive an additional discount, if you book both master classes.

Participants are limited to 8 – so register quickly to secure your spot.

Yes, I would like to register for the master class

For more information about the content of the classes, price and how to register, please click here.

I look forward to seeing you.

Read more