I’m back! August 15, 2008

Hello everyone,

 

Just to let you all know that the classes are back on from Monday 18th August, everything is back to normal, so there will be classes on Tuesday 19th and Wednesday 20th as well.

 

All classes are on at the same times and venues,

I can’t wait to be back, I’ve been missing everyone loads!

 

If you have any questions, just give me a call,

See you next week,

Lucy

Posture in detail August 13, 2008

 

 

Shoulder Bridge

Aim

 

To learn how to move the spine, vertebra-by-vertebra, achieving simultaneous control, using the stabilising muscles all around the core.  To work the adductors (inner thigh muscles) and hamstrings (backs of the legs).

The ability to move the spine bone by bone is an important aspect of body control.  Too many of us tend to become locked in one area of the spine and move it in one piece, which can cause damage.

 

Starting Position

 

• Lie face up on the floor with your spine in neutral, checking that your feet are in parallel, slightly apart and about 30 centimetres from your buttocks.
• Your arms are relaxed down by your side, palms down.

 

Action

 

1. Breathe in to prepare.
2. Breathe out, hollow the stomach, and curl the tailbone off the floor just a little.
3. Breathe in and breathe out, hollow the stomach and slowly curl back down lengthening out the spine.
4. Breathe out, hollow the stomach and peel a more of the spine off the floor.
5. Breathe in and then breathe out as you place the spine back down, bone by bone.
6. Continue to curl more of the spine off the floor each time you go up on the exhalation.  Inhale while you are raised and then exhale as you role the spine, vertebra by vertebra, back down to the floor.  Aim to lengthen the spine as you role back down.  The deep abdominal and pelvic floor stay engaged throughout.

 

Watch points

 

• You must not arch the back.  Keep in your mind the image of a dog who has just been scolded, his tail (your tailbone) curled between his legs!
• Keep the weight even on both feet and try not to let the feet roll in or out.
• Keep your neck long and soft.

 

 

Thank you August 10, 2008

Hello everyone,

 

 

Thank you all for your kind words and well giving, I am definitely recovering now. 

 

I am resuming the classes from Monday 18th August, I hope you will all join me at some point during that week.

 

To keep you going I will post exercises up on the site so you can practice at home, first one is up already ‘Rolling Down’, enjoy!

 

Thank you again, happy practicing,

Lucy  

 

Posture in detail August 10, 2008

Rolling down

 

Aim

 

To release tension in the spine, the shoulders and the upper body.  To mobilise the spine, creating flexibility and strength and achieving segmental control. To teach correct use of the stabilizing abdominal muscles when bending.

 

Please take advice if you have a back problem especially if disc related.

 

Starting Position

 

• Stand with your feet hip-width apart in parallel, your weight evenly balanced on both feet.  Check that you are not rolling your feet in or out.  Soften your knees.
• Find you neutral pelvis position but keep the tailbone lengthening down.

 

Action

 

1. Breathe in to prepare and lengthen up through the spine, release the head and neck.
2. Breathe out to hollow the stomach, drop your chin onto your chest and allow the weight of your head to make you roll forward slowly, head released, arms hanging, centre strong, knees soft.
3. Breathe in as you hang, really letting your head and arms hang.
4. Breathe out, firmly hollowed through the stomach, as you drop your tailbone down.  Directing your pubic bone forward, rotate your pelvis backwards as you slowly come up to standing tall, rolling through the spine bone by bone.
5. Repeat six times.

 

Watch points

 

• You may like to take an extra breath during the exercise.  This is fine but please try to breathe out as you move the spine.
• Make sure that you go down centrally and do not sway over to one side.  When you are down, check where your hands are in relation to your feet.
• Do not roll the feet in or out.  Keep the weight evenly balanced and try not to lean forward onto the front of your feet or back onto the heels.