Tag Archive for: BoneSmart Pilates ABCs

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Ottoman Pilates

Have you ever contemplated getting studio Pilates equipment for your home workouts?

What if I told you that you may already own something that lends itself wonderfully to Pilates work? This month Iā€™ll share with you a Pilates workout that I designed to be performed onā€¦an Ottoman!

Perhaps you donā€™t have the money or inclination to purchase big Pilates equipment for home use. Well Iā€™ve discovered to my delight that my padded ottoman is the perfect surface for so many Pilates exercises. Hereā€™s a way to do some Aging Strong PilatesĀ® in the comfort of your home and notch up the level.

The video below is my personal quick and dirty ~15 min workout that I do in my bedroom before or after a shower about 2-3x a week. I do it in my underwear for maximum skin to leather traction so I have good grip and donā€™t slide. Some of the exercises are extremely challenging so proceed with caution. They are safe but difficult, so listen to your body and proceed at a level and pace that matches where you are today.

At the end of this blog post Iā€™ve included a full written list of the exercises so you can print it and repeat on your own with your choice of music.

Note: Your ottoman should not be on wheels or have a base that swivels.

My ottoman has a slope to it. Depending on the direction your lying on it, the slope can make a particular exercise easier or harder. If your ottoman is sloped, try and drape yourself on it in the same angle I do in the video. I demonstrate the exercises at the angle that facilitates each movement.

For example, for the beginning chest lift core series Iā€™m positioned on my back with my buttocks on the low edge and the lower tips of my shoulder blades at the top of the slope. This is the easier orientation but youā€™ll see quickly that it is by no means ā€œeasyā€. If your ottoman is level, thatā€™s fine as long as it has nice padded edges so it doesnā€™t dig into you. If you choose not to do it in your underwear then add a shelf liner to the surface so you donā€™t slide.

This workout includes all ranges of motion, Flexion (just from Extension (back bending) to Neutral (straight line) so itā€™s safe for conditions where flexion is contraindicated) Rotation, Side Bending, and Extension. I incorporate wonderful stretches after working the muscles in all these planes of motion.

I have to admit this is one of my favorite routines. Itā€™s a Bad A_ _ Core workout that energizes me and makes we feel worked in a short amount of time!

The planks are extremely challenging but if you have stiff feet or bunions that make it difficult to curl your toes under for planks on the floor, having your feet elevated makes that part actually easier since you donā€™t have to tuck your toes under. Remember, the more leg you have on the ottoman, the easier it will be, so position yourself wisely.

 

The two sections that I do face down (opposite arm and leg reach, swimming and swan) are great for strengthening the muscles that strengthen the hips and support good posture. Firing those upper back muscles has the added benefit of stimulating bone growth in the spine.

 

Hereā€™s a full list of the exercises so you can repeat them on your own with your favorite music. Note that as you see in the video – you donā€™t have to do a lot of repetitions to make it count. If you want to get feedback from me on your technique, purchase a 30 minute online Skype session and I’ll ensure you’re moving safely and effectively!

Go slowly. Be Precise. Breathe. Have fun!

Ottoman Pilates Exercise List

On your Back (face up)

  • Big X Stretch
  • Chest Lift Series
    • Center
    • Oblique twisting toward the lifted tabletop leg
    • Advanced: knees lift, lift, lower, lower, alternating lead leg
  • Finish with Big X Stretch to lengthen the abdominals

On Your Belly

  • Opposite Arm leg reach (ottoman under pelvis and belly)
  • Swimming
  • Final extension hands interlaced reaching toward feet-rotating head as you breathe w/ease
  • Childā€™s pose/Rest position (knees open wide if you have osteoporosis or herniated discs)

Side Lying

  • Leg lifts (bottom foot on floor, top leg lifts and lowers) Waist positioned at middle of ottoman
  • Side Kick top leg, keep hips stacked vertically.Ā  Ā  Shift body so hips at middle of ottoman
  • Hover body parallel to floor and hold (head in line with spine)
  • Top leg lifts and lowers
  • Side-Lying Stretch (shift yourself so it’s comfortable for you, grab top wrist with bottom hand)

Repeat above on the other side

Face Down

  • Planks (first with lower thigh and shin on ottoman) Hold position
  • Add pushups if desired
  • Walk further out so less leg on the ottoman-increased challenge
  • Side Plank (one on each side-move slowly and hold/breathe)

Face Down

  • Swan (begin with breasts/chest hanging over the front edge, hands on the floor, feet on floor against base of the wall) Activate core and legs then Inhale asĀ  you rise, Exhale as you lower
  • Child pose/rest position

 

 

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Confessions of a rib flarer!

We all have our postural faults, especially if we lose focus. Mine is rib flaring, that tendency to jut the bottom ribs forward in a faulty attempt to open the chest or lengthen the body. This often results in excess back tension and pain.

With mindfulness and an awareness of this tendency, I can better control this common error and so can you!

The secret is, no surprise, “connection”. Ā I like to use the image of 2 vertical bungee cords connecting my front bottom ribs with my pelvis.Ā  Watch the video to test if you’re a rib flarer and learn 2 exercises to help fix it.
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Taking Pilates to the SKY(pe)!

For those of you nowhere near me or former clients that have relocated, there is a viable way to create or keep our connection through Pilates!

Iā€™ve been using Skype to reach my clients when theyā€™re on vacation as well as to work with new clients. I particularly enjoy working with users of my BoneSmart PilatesĀ® DVDā€™s who want some encouragement or personalĀ feedback on their form and technique.

Virtual Skype Pilates means that you can literally do Pilates whenever and wherever you like, while having a qualified instructor like myself, guiding you through your workout, demonstrating asĀ needed, and checking to make sure youā€™re moving correctly and not risking injury. Ā Youā€™ll quickly realize that the 2-way conversation is far superior than watching a video. We have an openĀ dialogue and a few laughs in the process. Itā€™s like having a coach and workout buddy in one!Ā Ā 

In addition, youā€™re not wasting your time searching for just the right workout only to find in the middle of the workout, that itā€™s the wrong level for you. Ā You might discover midway that you reallyĀ donā€™t like the instructor and thereā€™s no modifications offered for your sore back, shoulder, knee or wrist. You may find that many of the exercises are too easy or too difficult. Having me there to giveĀ you feedback live through Skype is a game changer and mitigates all those issues I just mentioned. Ā As a physical therapist and certified Pilates instructor for the last 20+yrs, I can modify or change the workout toĀ meet your mood, desires, fitness level and health status.Ā Ā 

Still on the fence? Ā As a summer incentive – Iā€™m offering 15% off for Skype sessions purchased through June 15, 2019. (sessions purchased in this time frame can be used after that date) Ā Enter code ā€œSKYā€ at checkout.ā€

In my 2 decades of running my business I have discounted my products but haveĀ neverĀ discounted my coaching time. Ā This is a one time golden opportunity.


You can do this in 3 Easy Steps:

1) Purchase either one or maximum two 30 min sessions at this discount. Each online coaching session is either 30 min or combine two 30 min sessions for an hour long appt.Ā 

2) Schedule your appt. via emailĀ with Teresa to secure a mutually convenient time.

3) Download the Skype application to your computer if it’s not there already then at the time of your session – make sure youā€™re logged in to Skype, grab your mat, have your questions (if any) ready and letā€™s do it!

“So if you donā€™t know, know you knowā€!Ā Ā  (from my beloved Broadway show ā€œHamiltonā€)

I hope to see you in the SKY(pe)

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Give your Feet some LOVE

If your feet were on your face would you take better care of them? Our feet are a marvel of architecture, each one has 26 bones, 33 joints and over 100 muscles, tendons and ligaments. Ā We shove them into all manner of shoes, some narrow and unaccommodating, pound them endlessly and on occasion adorn them with nail polish. They need more than a pedicure!Ā 
Our feet are what connects us to the earth when we stand.Ā  I believe that when we have strong, malleable feet they become the foundation for a strong and stable body. Ā If our feet are weak, immobile or out of alignment, it can have adverse affects up the kinetic chain to our ankle, knee, hip and even spine.

Youā€™re never too old to improve your foot health. Even if your feet are stiff now, studies show that your flexibility can be improved at any age. Give your feet a breather and walk barefoot in your home. Make dailyĀ outdoorĀ walks a regular habit and include foot strengthening and flexibility exercises into your routine. All 3 of my DVDā€™s include standing and resistance band exercises that improve the strength of your feet and the malleability of your ankles. Ā 

In my first DVD, BoneSmart Pilates: Exercise to Prevent or Reverse Osteoporosis, I introduce myofascial release of the feet using custom cut 1/2 tennis balls.Ā The goal is to improve blood flow, circulation, resilience and to enhance proprioception (the bodyā€™s ability to tell the brain where your body is in space). Ā This is particularly helpful for improving balance and decreasing your risk of falls. The reason I use 1/2 tennis balls and not full tennis balls is two-fold. Ā The 1/2 tennis ball is pliable, has give, and will compress when you press your body weight on it making it tolerable for those with sensitive feet. Ā A full tennis ball, has less give and is more resistant to compression so it may feel more painful than using a 1/2 tennis ball. Ā The other important reason is that since it has a flat underside surface, it wonā€™t roll and will not pose a trip hazard by slipping out from under your foot. That is a risk when working with a full small round ball.

BoneSmart Pilates AGING STRONG VOL I, Ā introduces you to the Myofascial release ball (affectionately referred to as the “purple pickleā€).Ā 

This prop kicks up the stimulation toĀ your feet with a textured surface and an oval shape that molds to the longitudinal arch of your foot. We focus here on both a light, stimulatory massage and a deep kneading motion that heightens sensory awareness of the soles of your feet, shuttles blood back towards your heart and helps prevent conditions like plantar fasciitis. In addition, we introduce inversion and eversion of the forefoot, a gentle twisting motion, that is helpful for preventing ankle sprains and maintaining a resilient foot and ankle.Ā 

Show your feet some love ā¤ļø. Start your day this way and you’ll feel energized, connected and grounded!

 

 

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Single Leg Clock Balance Challenge

Studies show that just 5 minutes of daily balance training will significantly reduce your risk of falls. Practice this unique exercise designed by Teresa Maldonado Marchok, licensed physical therapist and certified Pilates instructor.Ā  Improve your bones, balance, strength and mental acuity!

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Healthy Sitting Tips

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

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The Magic of Trekking Poles

Having a husband and son who are hard core hikers, Ā I’veĀ  had to figure out how to keep up. With much encouragement Ā (and trepidation on my part)Ā I made it up Yosemite National Park’s iconic Half Dome for the first time just 4 years ago. Ā Since that extremely challenging hike which literally wiped me out, Iā€™ve discovered the magic of trekking poles and itā€™s made subsequent hikes so much easier!

What are some of the advantages of trekking poles?
  • Stability and balance-youā€™ve just added 2 more points of contact on the ground in addition to your 2 feet.
  • Power-as you pull yourself forward with your upper body, it creates more power and force to propel you
  • Integrated workout– you find youā€™ll use your upper body, core and hips in an integrated full body work out as you propel yourself forward in space.
  • Strengthening myofascial connections-For those interested in fascia, the connections of the posterior oblique fascial sling are magnified as you engage your latissimus dorsi on one side simultaneously with the gluteal muscle on the opposite side of your body. As the right arm extends back-you fire that right latissimus muscle, at the same time you are extending your opposite hip (left) gluteal muscle. They work in tandem in a powerful way to propel you forward.
  • Aesthetics-you look sporty!
When I ascend a steep hill, Iā€™m working both my upper body and my hips and legs. The extra support from the poles and recruitment of my upper body almost feels like someone is offering me a boost from behind. Itā€™s a tremendous help.
When I descend, the poles take some of the weight off my joints helping relieve possible overuse and stress to my knees.
Since incorporating trekking poles into my hikes, I feel more powerful, have better endurance andĀ feel more stability with the enhanced balanced provided by additional points of contact with the poles to the ground. Ā I’m more sure of my footing as Iā€™m able to test the terrain with my forward pole.
The mechanics of walking with the poles is simple but requires awareness and practice.Ā  As you step forward with your right heelĀ simultaneously the left pole touches done in front and vice versa.

Try this now with me.Ā  As you step forward with the right heel, yourĀ upper body is rotated toward the front (right) leg-left pole on the ground in front.Ā  ThenĀ your left lats fire as you pull back w/your left arm, rotatingĀ your upper body to the leftĀ as you shift your weight onto your rt leg and your left leg swings forward.

The kinetic chain continues with firing of the opposite right gluteal muscle in a diagonal pattern. Ā This is the myofascial posterior oblique line of connective tissue in action, firing in a coordinated fashion to promote healthy gait.

Recently my husband and son hiked to the bottom of the Grand Canyon and back upĀ in 1 day.Ā  Though I had no desire to put myself through that, I joined my daughter and the rest of our friends for some challenging hikes offering breathtaking vistas and with every facilitated step I was grateful to have the poles ease impact on my jointsĀ during the descent and have theĀ poles assist me to power my ascent.

The collapsible poles that I own provide absorption of forces, increased power to propel myself, and more stability and balance to reduce the risk of falls.Ā  Poles come at set heights and adjustable heights.Ā  If you’re buying ones at aĀ set height- make sure your forearm is parallel with the ground when youā€™re holding them (elbow at a 90 degree angle).Ā  If you want to share your poles, itā€™s better to buy adjustable poles where you can vary the height.

For me, the features most important were collapsibility (to 24 inches) and weight. I wanted to be able to tuck them in a backpack or hang them from a carabiner on my fanny pack and wanted them to be very lightweight. Ā I have no ties with any trekking pole company. I just wanted to share my experience in the hopes that it might inspire others to get moving more and enjoy the amazing beauty we have at our fingertips.

Stay tuned for my next blog post and video where I’ll share helpful stretches and warmups for hiking using the trekking poles.
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You can get a great workout in your kitchen!

You wouldn’t believe how many times I hear – I just don’t have time to get to a fitness class as often as I want to. Ā  Ā  Here’s a quick workout that you can do in your kitchen. Ā  It’s a short, time efficient standing workout you can do in your kitchen between latte’s! This workout targets hip and leg strength, core, flexibility and balance – great for when you’re tight on time and want a quick fix! Ā  Let me know how you like it!

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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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BoneSmart PilatesĀ® DVD Available for Streaming

 

STREAMING OPTION!Ā Ā Ā BoneSmart PilatesĀ® Exercise to Prevent and Reverse OsteoporosisĀ is now easily available internationally in a Streaming Option! People have been asking for this throughout the globe — so I am excited to partner with Vimeo to offer thisĀ Ā streaming link.

What this means for you!

1. Ā If you live outside of the United States: Ā Before this option was available, you would have had to purchase the DVD for $29.99 (US Dollars) and then pay international shipping to have it delivered to you. Now you pay the same price, and you can watch thru any device on the internet (phone, tablet or computer), as many times as you wish!
2. Ā If you’re traveling outside of the United States: You don’t have to take a DVD player (or a device that has a DVD player) with you on your trip! Ā You can watch thru any device on the internet (phone, tablet or computer) by purchasing a subscription through this link, and watch whenever you have access to the internet!
3. Ā  If you already have a BoneSmart Pilates DVD – you may want to purchase a subscription – so you have easy access when traveling in the United States!

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