My whole thrust as a Pilates instructor is to help people learn to listen to their bodies. And hopefully to live fully and well inside of them. The idea is to start earlier in life, rather than to wait until things have progressed to pain and people feel they have to undergo drastic measures, surgeries or the like in order to function normally. 

It is hard in our day and age to stay off the computer. We use it for work, school, and recreation. But all of that repetitive use can have some negative consequences. The same principles that we apply to our backs can be applied in this case and throughout the human body.

So what to do when we encounter this dilemma? There is simply no way we will cut back on use of the computer (or tablette), so what are the options? The most obvious thing is to break down the position and analyze what the various joints are doing, then simply, put them in the opposite position. (Note to over achievers: don't overdo the range of motion nor try to beef it up with resistance or what-have-you)

Here is my recipe to nip the problem in the bud...

•  Assess how much time you are in the position. Be honest if you want to be able to benefit from the stretches.
• Know that you would ideally spend equal time in the opposite position, but realistically you can't.
• Aim to take pauses in your computer time to stretch. I like to do it at 20 minute intervals. I also add the stretch in an opportune time, for instance during my afternoon coffee break. Get creative with when you can add a little stretch time.

To me, taking the time to do these stretches is akin to eating kale. I might not always like it, but it is really good for me and once I have my first bite, I realize that it is not so bad after all ;) 

I have been interested in the idea of wellbeing since my university days. Various elements came together to help me see that life on Earth could be so rich -- and with reflection, a little effort and creativity, we could make the most of our time here.

For me that meant keeping healthy through:

1. Sane and vegetarian eating. Looking to nature and traditional ways to guide my eating (fortunately my second mother was from Madras, India, and since my earliest days, I watched her prepare many delicious vegetarian dishes, then she taught me when I was a young adult.) Staying away from fads and extremism...knowing that in another year there would be yet another new "super-food" to take the place of the last one! My parents also taught me the virtue of real food, the pleasures of eating foods in season and local (my mother always took us to the farmsteads to buy directly from the farmers, or we would even pick our own) and the joy of sharing a meal with family and friends...staying for hours on Sunday around the table, lunch going from around noon-4.

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2. Time for my mind. For me that means time for stimulating it through good conversation, reading books or articles (I do prefer non-fiction, but occasionally get in a novel.)  In addition to expanding my mind, it is equally important to center it through meditation. I do not practice formal meditation, but I take time daily to have stillness and to try to calm my thoughts and enjoy time spent in silence and contemplation.

3. Attention on my body through movement. Exercise and stretching, but also walking around, getting out and being in the garden, or in the woods or mountainside.  I have danced since the age of 5, that is like breathing for me. Then as a little girl, I went through my parents' library and discovered this big, beautiful illustrated book on yoga. I would open it up on the living room carpet and choose a posture and try, try, try until I got it. In my late 30's I discovered Chinese Martial Arts. This was a whole new discipline that expanded my concept of what the human body is capable of doing. It continues in the tradition of strengthening and stretching as well as putting my mind into my body to achieve desired results.

I have my ups and downs. For over a year, I was in a very strong depressive state, having lost both my mothers and my former mother-in-law in the span of one year. I found it hard to align the three aspects, I found it hard to do much of anything except the basics. I turned in circles, but eventually found my way out. In order to give others care, one must first care for themselves. So here I am, back on track,  once  again feeling a great balance between the 3 aspects of health fueling my sense of wellbeing, so that I may in turn, share it with those who come to me. 

Bodies come in all shapes and sizes. One of the wonderful aspects of Pilates is that thanks to the diversity of the machines, virtually every body type and ability can benefit from the technique. Whether the settings of the machines are changed, or whether a similar exercise on a different machine is used as a substitute, one will get a challenging and balanced session. Whether the practitioner be taller than average, overweight, or with a part of their body recovering from injury, working with a knowledgeable instructor (i.e.  Sabrina-myself ;) ) the full possibilities of the repertory are available to all who wish to transform their bodies and minds!

This past week, I was watching some "TED Talks" and decided to browse their subjects. I stumbled upon a recent video talking about evidence that exercise in sufficient quantity can actually grow cells in the Hippocampus, which could help eventually stave off certain incurable neurodegenerative diseases. 

As I have always said to my clients, going out and walking is one of the best things you can do. So this morning with this in mind, I set off for the hillside with my dog alongside. We ended up walking up this small mountainside. I used the time to contemplate life, imagine things I'd like to see in my future, enjoy the scenery and wildlife and work on certain Pilates concepts that I need to do to get myself in better alignment (yes, you read correctly.) 

I am so glad that I went, and I need to make this a priority because I have been so dismayed and almost immobilized in my home due to the construction on the Place du Terreau, the lack of trees, the horrible smell of fresh asphalt and the barren feeling that has temporarily replaced the once lively square. This walk revived my senses and built my brain!

You may have noticed something in the last post. I freely interchange the words  ribcage and breathing. I realize that we are talking about two separate things. One is a bony and cartilaginous framework, the other is an involuntary bodily function whereby the diaphragm muscle contracts and causes inhalation into the lungs and then the muscle releases and air is expelled. Now that this has been cleared up...

Over the years, through direct observation and communication with my clients, I have come to recognize traits associated with breathing and restricted movement between the ribs. Given that our ribcage framework protects and houses the lungs, the physiological response to the act of breathing is reverberated throughout it.

When one is chronically sick, stressed, or has a habitual posture,  it shows itself in the movements (or lack thereof) in the ribcage. Why does this matter? Well, as we age, our lung capacity slowly diminishes, our bodies lose elasticity and gravity starts pulling us downward. Those things just happen. Then there are the aforementioned elements, which if added to what can happen with time, well, it can have an impact on overall wellbeing.

Through purposeful breathing we can: increase lung capacity, therefore oxygenate our blood better, increase elasticity in muscle tissue in and around the ribs and eventually reshape boney structures (muscles act on bones and there is a lovely relationship between bone and muscle) 

The results of conscious breathing have a ripple effect. I have helped direct clients to breathe into certain parts of the body, but it is certainly possible to do so unassisted. Start paying attention to your breathing and notice the movements that accompany it. Concentrate on relaxing the abdomen, ribcage and throat. After a few breaths, start to change your focus. Once you're in tune with what you feel, start to try to breathe in all 3 dimensions. Just try that and do it daily. Let me know what you start to notice.

When I was in university, during a well deserved break in dance class, a group of my fellow dancers and I sat down in front of the giant fan in a boiling hot studio (Anna Hiss Gym http://multimedianewsroom.us/wp-content/uploads/2015/11/DSCN1013.jpg  

Obviously we were in leotards and tights, normal dance apparel that permits the dance teacher to see the dancers' positions, alignment, and help to make corrections. So it was in this setting that my very dear friend Marika looked at me, put her hands around my ribcage and said, "How do you fit all of your organs in there?"  I had never really thought about that. To this day I think about her words,  25 years later. 

Breathing is CENTRAL to the Pilates technique. I've had my hands wrapped around so many ribcages in my career, I couldn't count the number of times. One thing I can say is that most people have some sort of restriction in one part or another. What I love about the ribcage is that it is so plastic, so beautiful and the muscle patterns are so incredibly laid out and intricate, and it is responsive. This is an area of the body where we can effect change relatively quickly and vast improvements can be felt in the short term.

I always remind my clients that Pilates breathing is not normal breathing. But for the hour that they are in the studio, they should practice our type of breathing, then plan it into their day --> intermittently as an exercise. Regular breathing will then be facilitated and an autonomic function is thus enhanced. I'll go into more detail in the part II.

Her words are so true. What a lovely woman. It is amazing to consider that not only was Joseph Pilates a creative genius but he managed to draw gifted people to him who carried on his work and bolstered it. It is important to bear this in mind when confronted with the "contemporary Pilates" versus "classical Pilates" polemic. 

How is this technique delivered to you? Is it finely tuned to meet your specific needs? Are you making profound changes in your body? In the connections between your mind and body. Are you noticing that aches or pains that you used to have regularly have abated? When you decide to undertake a program in Pilates, you should get results in various domains and at levels and time frames that depend upon you and your instructor. Feel good in your body, get the most out of this life!

To continue on yesterday's theme about the back...The above exercise (if you do not have an active disc problem) is another beneficial movement to work on spinal mobility, developing hamstring flexibility and strengthening abdominals, all of which benefit the back. Again, this can be performed without the machine, but to get the maximum benefits, one must work in proper form.

A heathy spine and moving body not plagued by limitations is essential to maximum health. Do not wait until you have aches and pains or a debilitating back injury to take care of your body. Move and appreciate all that the amazing human body can do!

We all know that having children means that we do a lot of driving. Tennis lessons, music class, dance rehearsals, you name it, I have been shuttling my kids around for years. Well, just what happens when we sit? Well, our buttocks are in a stretched position, our knees are bent (flexed) as are the hips. Our low backs often are taken out of the normal concave curve and flattened, and typically we will have a head forward position. When this is occasional, it is no big deal. But if you spend a fair amount of time sitting, and being a chauffeur, you will weaken your back's strength and all its supporting structures.

The above exercise is a very effective toning exercise that counteracts the ill effects of sitting. This is a version of the mat exercise called "Swimming" As with all Pilates exercises, form is critical. Please make sure you get your regular amount of physical activity in, and start looking at your daily routines, what is helping you and what could be harming you. If you are not already doing it, make sure that you have a mindful movement practice in place and get outside and walk, at least a half hour.

Outside of the studio looks like a war zone. And the last two days the excavation, scraping and bull-dozing machines have been right outside the front door, making the building rattle and vibrate as if there were bombs going off. Today in particular, there was no safe way to access the studio, and one client did brave the giant work zone to come for her session.

Immediately following her, I have another session scheduled. After spraying down the equipment and doing a mental overview of the lesson plan, I waited. After 5 minutes, I started stretching using the Wunda Chair which is aligned so that I can see out the front door, and be ready to welcome clients into the studio all the while keeping the equipment clean and ready to go! After 9 minutes I began to have my doubts and continued my workout while moving to the Cadillac, but still standing just in case the client came in super-late. I finally gave up and abandoned myself to a well needed session.

I don't always make time for myself, and because I practice martial arts, I do not feel that my body and body/mind connection gets neglected. However, the work of Pilates on the equipment brings about unique sensations that cannot be found elsewhere and really does put the body back in balance. During my training and apprenticeship I had to do the requisite hours of self-practice. I understand the purpose for beginning teachers. But, after 20 years I can say that keeping up a practice that is longer than 30 minutes, is really important. Each time I revisit the classical repertory or I create exercises for specific populations I am reminded of how amazing the work is and how great one feels afterwards.

So this is why I turned my situation of my client not showing up into something positive.