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Extend Yourself! Spine Tuning Virtual Workshop

Sunday, October 11, 10:30 am PT  75-90 min (Recording will be available for later viewing)

Do you ever wonder how the hunchback of Notre Dame got his hump? And do you worry that you are heading toward the same fate?  If you spend too much of your time sitting, driving, doing computer work and/or texting, you just might be. Or, if you’re a breast cancer survivor experiencing surgical tissue tightness across the front of your shoulders, you might collapse your chest in subconscious protective posturing.

These activities all promote a forward flexed spine which can restrict our mobility, impair our balance and breathing, and cause all kinds of problems we don’t want to deal with—including the dreaded hump!

How often do you extend (bend backward)? Unless you change lightbulbs for a profession, I bet not very often. Extension is especially crucial for those with osteopenia or osteopososis-a silent disease of low bone density.  Decreased bone density can lead to a forward flexed spine due to common undiagnosed spine compression fractures.

Extension exercises will help to decrease that forward curve inclination. Those with decreased bone density are more susceptible to fractures, especially from falls. Upright posture is associated with decreased falls and studies show extension exercises build stronger bones in the spine. Added bonus, extending the spine just feels great!

In this workshop, discover the secrets of spine extension exercises to

  • Improve your posture and prevent falls
  • Build bone in your spine
  • Promote healthy aging to continue to do what you love

Learn how to do spine extension correctly, avoiding common pitfalls.  Experience simple extension exercises in multiple body positions, to unleash your optimal posture and bone health throughout the day.

You’ll receive a printable follow-along guide that you can also reference afterward to remind yourself of all the things you’ll learn in the workshop.

Extend Yourself!

REGISTER HERE

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Healthy Sitting Tips

Teresa Maldonado Marchok, physical therapist and certified Pilates instructor, shares BoneSmart Pilates® Healthy Supported Sitting Tips when you want to sit at the back of a chair.

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Watch My Mom demonstrate…..

If you, your mom or dad would like to weave in some hip and leg strengthening while getting in and out of a chair, watch a short video below of my mom as I cue her in this process.
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FREE US SHIPPING on all Pre-Orders! 

Aging Strong Pilates Volume 2 is at the printer right now and I’m so excited to make these workouts available to you!  This DVD is a brain body challenge with 2 efficient workouts ~ 25min each, for when you’re tight on time!  In addition to standing weight bearing exercise and core mat work, It includes a bone building stomping dance and a bonus posture coaching section. If you have all 3 of my DVDs, you’ll have a workout for every day of the week!  Pre-order by 8/19 and enter code FREESHIP to get Free Domestic Shipping!

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71 y/o Sakinah pain free and strong after doing BoneSmart Pilates® 

Sakinah Salahu-Din hails from Ohio and has been a dedicated and consistent user of my DVD – BoneSmart Pilates® Exercise to Prevent or Reverse Osteoporosis.

“My daughter asked me to share this feedback with you because she’s watched my transformation and felt it was important enough to share with others.  I am 71 years old and was having arm and neck problems when I started using this program in January 2016.  The shoulder and neck pain affected me to the point that I could not do certain exercises without modifying the range of motion or making the resistance band less taut.  About two months ago, however, I was able to do the resistance band exercises with full range of motion, with stronger resistance and remarkably, with no pain!   
I like the fact that BoneSmart addresses pain or weakness in arms, hips, back, and knees which is what many people my age have problems with.  I also like that the program is set up in a way that I can break it into parts.  For example, I do the resistance band upper body program and the hip blaster 3 days a week and MAT exercises 2 days a week. I’ve gained strength and flexibility and am very pleased with this program and the positive results that I am experiencing.”
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Sneak Peak at my PMA Presentation for Rotator Cuff Issues!

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Aging Strong Pilates

 

Click to Enlarge

Click to Enlarge

No matter your stage in life, keeping fit is essential to doing the things you love with ease, power and grace. In this class, you’ll increase body awareness and learn healthy functional movement strategies grounded in science. Expect improved posture, injury prevention, coordination, core strength, flexibility and balance with crossover benefits to your daily sports and activities. This class is appropriate for beginner to advanced intermediate levels. If you have low bone density, weight bearing exercises are incorporated and safe mat variations will be offered. 

View Video Preview of class Here

Please bring your own mat.  Various small props are used to enhance your movement experience. Also bring a resistance band and 9 inch inflatable ball if you have them. Balls are offered free of charge to new participants. Low allergy/low latex 5 ft resistance bands are available for purchase in class for $10. Free video links will be made available for participants to encourage consistency of practice. The instructor, Teresa Maldonado Marchok, is a licensed physical therapist, certified Pilates instructor, former professional dancer and ambassador for American Bone Health. She believes exercise should be challenging yet fun so bring a flexible mind, open heart and be prepared to laugh!  For more information email  teresa@pilateswithteresa.com.


To foster a safe, cohesive and consistent environment, drop in sessions are not permitted, however a trial class at no initial cost  for newcomers is allowed if the class is not full already.

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Top 6 BoneSmart Pilates Tips to Prevent Falls

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6.  When walking, look down with your eyes only. Don’t tilt your head down as it will alter your balance and increase your chances of falling.  Look down with your head and you may go splat.

 

5.  Wear sensible shoes with good traction. That doesn’t have to mean ugly, luckily shoe stores like Footwear Etc. carry sensible shoes that are stylish too!

 

4. Take your time, be mindful and don’t rush, especially if you’re dealing with winter snow and ice.

 

3. Keep exercise a consistent part of your life. Strong muscles in your legs and core can help you regain your balance if you lose it momentarily and strong arms can help you decelerate and cushion a fall should you take a tumble. Self foot massage with a half tennis ball, is safer than a full ball and improves circulation, proprioception and because of increased spacial awareness, improves balance.

 

2. Remember that it is far easier and more fun to prevent a fall than it is to recover from a broken bone. Practicing BoneSmart Pilates®  for 15 minutes three times per week can help you prevent an accident that could take you years to recover from, and could reduce your quality of life permanently.

 

1. Top tip: Always use handrails!  This year I ruptured my rotator cuff for not doing so on icy steps in NY. My daughter broke a bone this summer falling downs stairs in our home because our handrail was missing due to renovations.

 

 

 

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Falling – it can happen to anyone!

Falling can happen to anyone.    I fell on some icy steps in 2015, and shared this video, so you could see how I worked out 1 week after surgery, with one arm that basically didn’t move!

            Click here or on the photo to see what Teresa can and can’t do 1 week post surgery.
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Teresa fell HARD on icy steps in NY. Though her bones are healthy and remained intact, she sustained a full rupture of a rotator cuff tendon, one of the key players that stabilizes the arm bone in its socket.

So you know that she “walks her talk”, this video clip gives you a sneak peek into what she can and can’t do 1 wk after rotator cuff surgical repair.   Even with her shoulder out of commission, the versatility of Pilates allows her to stay strong and agile providing healing circulation and feel good endorphin release to all parts of her body.   She’ll also let you in on the little she can do with her arm out of her sling.

Can you guess her secret to maintaining sanity in the middle of her sleepless nights?  Watch the end to find out!

See what Teresa can and can’t do one week after surgery

 

 

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Aging Strong Workshop a Success!

With 55 people in attendance and a long wait list, Teresa shared her key secrets to Aging Strong and included plenty of science, practical demonstrations from volunteers in the audience and a rousing dance that got everybody up and moving. “It was both helpful and fun, I brought 5 friends and they all raved about it!”  ~Katy D. “Your presentation was great-like Live Dr. Radio!”  ~Mercy F. “I am shocked how slumped I was sitting & immediately am sitting straighter” ~Elayne M. See a Sneak Peak of Aging Strong in Action IMG_1860

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