No one is completely symmetrical. Because we are right-handed (or left-handed), because our organs are slightly off-center, because we develop movement habits that favor one side, most people find it easier to rotate one way than the other. The following undulation is taught by Ilona Lord. Follow Ilona's easy movements to create more balance around your spine.
Options for natural pain relief with therapeutic exercises to address back pain and improve spine health. Please note some articles include affiliate links and I may receive a small commission if you make a purchase through the link.
Showing posts with label undulation. Show all posts
Showing posts with label undulation. Show all posts
Tuesday, February 15, 2011
Tuesday, February 2, 2010
Exercise of the Month: Happy Baby Pose
You can relax your back and open your hips with Happy Baby Pose (ananada balasana).
• Lie on your back and bend your knees into your chest as you exhale.
• Spread your knees and feet as wide as you can, as though you are bringing your knees into your armpits. (As in the photo in the link above.)
• Reach between your knees to grasp your inner arches (or toes or ankles) with your hands.
• Pull gently with your arms to set your hip joints and open your hips as you lengthen your back.
• Breathe easily.
This is a great yoga pose to incorporate undulations, as shown in this video.
• Lie on your back and bend your knees into your chest as you exhale.
• Spread your knees and feet as wide as you can, as though you are bringing your knees into your armpits. (As in the photo in the link above.)
• Reach between your knees to grasp your inner arches (or toes or ankles) with your hands.
• Pull gently with your arms to set your hip joints and open your hips as you lengthen your back.
• Breathe easily.
This is a great yoga pose to incorporate undulations, as shown in this video.
Monday, December 28, 2009
Undulation in Sculpture
Fluid movement is beautiful whether in a human body or piece of art. The Morning Sun recently ran an article about a local artist with an exhibit called Organic Dance. Photo by Sean Steffan of The Morning Sun.
If you find fluid movement to be awkward in your body, use this sculpture by Pittsburgh artist Jake Steven Fincher as an inspiration to move. Line your body up to mirror the first column in the exhibit and then imitate the second then flow into the third and down the line. It’s no wonder that Fincher calls this piece Undulation. The solid pillars move and it stimulates fluid movement in the viewer as well.
If you find fluid movement to be awkward in your body, use this sculpture by Pittsburgh artist Jake Steven Fincher as an inspiration to move. Line your body up to mirror the first column in the exhibit and then imitate the second then flow into the third and down the line. It’s no wonder that Fincher calls this piece Undulation. The solid pillars move and it stimulates fluid movement in the viewer as well.
Fincher’s exhibit at the Harry Krug Art Gallery at the Pittsburgh State University through mid-January.
Tuesday, July 21, 2009
Core Muscles of the Hips
Core muscles are the new focus in the fitness industry. They protect the low back. Pilates strengthens the core. Advertisements promise a strong, sexy core if we buy their products. The problem is that the core can be illusive for the average person to find. That’s because the body has more than one core.
The Hellerwork Client Handbook compares the core to the inside of an apple. Core muscles are deep inside the body, right next to the bones. These muscles have more leverage and, when working properly, also stabilize the skeleton. When the core does not stabilize, joints are more prone to injury, the body is weaker, and other muscles get confused about what to do.
All muscle groups have superficial muscles and core muscles. Let’s delve into the core of the torso and core of the hips. Follow up articles will explain the core of the shoulders and the core of the neck.
The core of the torso is like a cylinder around your midsection, comprised of four muscle groups: the pelvic floor, transverse abdominus, multifidi, and diaphragm. The pelvic floor (actually a group of six muscles) creates the bottom of the cylinder. The transverse abdominus
encompasses most of circumference as a girdle around the belly. The multifidi fibers, one to four inches long, fan out deep within the superstructure of the spine. The diaphragm caps the core; each breath turns this cylinder to an ever-changing, dynamic powerhouse.
When all parts of your torso core are strong and work together, you can lift more, bend over more, and do all kinds of movement with less risk of injury. The torso core is also an important base of support for your legs, arms, and neck.
The hip flexors lift your legs. If you rely on the rectus femoris, tensor fascia lata, and sartorius, you will be weaker and in less balance than if you use the core hip flexors, the psoas and iliacus, sometimes called the iliopsoas. These core muscles attach to the front and sides of the lumbar spine and deep inside the pelvic bowl. They have more leverage and bulk than the superficial muscles, but they also depend on stabilization from the torso core to work.
How do you know when you are accessing the deep hip flexors? One clue is that your pelvis does not rotate. Sitting in a chair, lift one leg. Does your low back shift or your hip lift up? If so, your iliacus and psoas are cheating and your low back is taking the brunt of the movement.
If you can hold your pelvis perfectly still and lift a leg, your torso and hip core are both getting stronger. It’s what makes a karate front kick so powerful. Even more challenging and strengthening is lifting both thighs with a stable pelvis, the action in the Pilates Teaser and yoga’s full boat pose (Navasana).
I gave readers an Easy Core Exercise in my previous post, Balance Between Abdominals and Back Muscles. Another way to wake up the core is with the Relax and Flow undulation. In both cases, the exercises use small, slow movements since the core is comprised of slow twitch muscle fibers. If you can do these exercises with complete pelvic stabilization, then you will be ready to take on more intermediate core exercises.
The Hellerwork Client Handbook compares the core to the inside of an apple. Core muscles are deep inside the body, right next to the bones. These muscles have more leverage and, when working properly, also stabilize the skeleton. When the core does not stabilize, joints are more prone to injury, the body is weaker, and other muscles get confused about what to do.All muscle groups have superficial muscles and core muscles. Let’s delve into the core of the torso and core of the hips. Follow up articles will explain the core of the shoulders and the core of the neck.
The core of the torso is like a cylinder around your midsection, comprised of four muscle groups: the pelvic floor, transverse abdominus, multifidi, and diaphragm. The pelvic floor (actually a group of six muscles) creates the bottom of the cylinder. The transverse abdominus
encompasses most of circumference as a girdle around the belly. The multifidi fibers, one to four inches long, fan out deep within the superstructure of the spine. The diaphragm caps the core; each breath turns this cylinder to an ever-changing, dynamic powerhouse.When all parts of your torso core are strong and work together, you can lift more, bend over more, and do all kinds of movement with less risk of injury. The torso core is also an important base of support for your legs, arms, and neck.
The hip flexors lift your legs. If you rely on the rectus femoris, tensor fascia lata, and sartorius, you will be weaker and in less balance than if you use the core hip flexors, the psoas and iliacus, sometimes called the iliopsoas. These core muscles attach to the front and sides of the lumbar spine and deep inside the pelvic bowl. They have more leverage and bulk than the superficial muscles, but they also depend on stabilization from the torso core to work.
How do you know when you are accessing the deep hip flexors? One clue is that your pelvis does not rotate. Sitting in a chair, lift one leg. Does your low back shift or your hip lift up? If so, your iliacus and psoas are cheating and your low back is taking the brunt of the movement.
If you can hold your pelvis perfectly still and lift a leg, your torso and hip core are both getting stronger. It’s what makes a karate front kick so powerful. Even more challenging and strengthening is lifting both thighs with a stable pelvis, the action in the Pilates Teaser and yoga’s full boat pose (Navasana).
I gave readers an Easy Core Exercise in my previous post, Balance Between Abdominals and Back Muscles. Another way to wake up the core is with the Relax and Flow undulation. In both cases, the exercises use small, slow movements since the core is comprised of slow twitch muscle fibers. If you can do these exercises with complete pelvic stabilization, then you will be ready to take on more intermediate core exercises.
Friday, April 3, 2009
Relieve Money Anxiety
My office rent was due two days ago. The boys’ tuition is due now. My quarterly taxes are due by the end of the month. These thoughts provoke stiffening in my spine, tight shoulders, and a contraction of my energy inward—the physical manifestations of tension. As my body tenses and breath shortens, I find new things to worry about, the anxiety gets worse, and the cycle of tension is continues.
However, if I start to move, to sway, to undulate with easy movements through my spine, my breath lengthens and immediately the “where will the money come from?” doom starts to lift. The more I explore different movements, the more my mind opens to new possibilities. “Ah, the money for the rent is already there. The money for tuition is on its way. Why am I worrying about the end of the month now?”
Anxiety of the mind creates tension in the body. Fluidity in the body promotes a calm state of mind. Undulation is a great stress reduction technique.
However, if I start to move, to sway, to undulate with easy movements through my spine, my breath lengthens and immediately the “where will the money come from?” doom starts to lift. The more I explore different movements, the more my mind opens to new possibilities. “Ah, the money for the rent is already there. The money for tuition is on its way. Why am I worrying about the end of the month now?”
Anxiety of the mind creates tension in the body. Fluidity in the body promotes a calm state of mind. Undulation is a great stress reduction technique.
Friday, August 8, 2008
Olympic Undulations
There’s plenty of opportunity to observe undulation as you watch the Olympics. Here’s a great example. I found a great video on a triathlete’s blog, because it talks about undulation. (This site is informative, too.) Look at Michael Phelps breaking the 200 m butterfly world record in Melbourne last year.
His undulations underwater, especially after each turn, are absolutely amazing. No wonder he is so strong!
Also notice how the athletes are shaking their muscles to relax before the race. This is like Undulation #29, The Jerk. Try it next time you want to shed some unnecessary tension.
You’ll find plenty of undulation in every sport. The runners who let the motion flow through their bodies will be faster than those who pound the pavement. The crew members who row in an undulation from feet through fingers will be more powerful than those who pull from arms and shoulders only.
If you see a particularly amazing undulation while watching the Olympics, please post a comment to let me know to watch for it.
His undulations underwater, especially after each turn, are absolutely amazing. No wonder he is so strong!
Also notice how the athletes are shaking their muscles to relax before the race. This is like Undulation #29, The Jerk. Try it next time you want to shed some unnecessary tension.
You’ll find plenty of undulation in every sport. The runners who let the motion flow through their bodies will be faster than those who pound the pavement. The crew members who row in an undulation from feet through fingers will be more powerful than those who pull from arms and shoulders only.
If you see a particularly amazing undulation while watching the Olympics, please post a comment to let me know to watch for it.
Wednesday, July 23, 2008
Yoga Blaze Community Event
I'm pleased to be co-sponsoring an event for yoga professionals (teachers, teachers-in-training, therapists) together with the Yoga Barn and Yoga Blaze on Saturday, Sept. 13 from 2:00 to 4:30.
The Yoga Barn
660 NW Gilman Blvd., Suite C6, Issaquah, WA
Directions: http://www.yogabarn.com/issaquah.html
Enjoy an afternoon in the company of yoga teachers. Have fun. Share experiences. Hear how yoga was clinically proven to be effective for low back pain, more effective than physical therapy or home exercises in a recent scientific study.
You have the opportunity to participate in two free workshops and partake of refreshments and sangha. Come for all or drop in for any part that fits your schedule.
2:00 to 2:30 Undulation and Yoga led by Anita Boser
2:30 to 3:45 Social Time with light refreshments
3:45 to 4:30 Robin Rothenberg presents Safe Yoga Tips for the Low Back, including elements of the Essential Low Back Program, a yoga practice based on the National Institutes of Health study, published in the Annals of Internal Medicine, Dec. 2005.
There are several comfy places for tea, coffee or dinner in Issaquah, so the socializing c
an continue afterwards, as well.
UNDULATION AND YOGA, with Anita
Undulation is the vital movement that nourishes joints and muscles. You’ll learn fun and easy movements to incorporate into Setu Bandha Sarvangasana (bridge pose), Vrksasana (tree pose), and Chakravakasana. You can also use this technique to create ease after strenuous poses, to warm up, or to encourage your students with injuries or chronic illness.
Anita is a Certified Hellerwork Practitioner and viniyoga student-teacher. http://www.undulationexercise.com/
SAFE YOGA TIPS FOR THE LOW BACK, with Robin
Learn some simple sequencing secrets to keep your students’ lower backs stable and pain-free. Easy to work into any style of yoga practice, these principles reduce risk, especially in vinyasa and other flow practices that emphasize mobility. Based on the scientific study that has established yoga as a therapeutically healing practice for the lower back.
Robin has presented on low back pain at SYTAR (Symposium for Yoga Therapy & Research) and at the 2007 NAMA conference on anxiety. She is on the advisory board for IAYT, (International Association of Yoga Therapy) and is an adjunct faculty member at Mt. Royal College in Calgary. http://www.essentialyogatherapy.com/
Enjoy an afternoon in the company of yoga teachers. Have fun. Share experiences. Hear how yoga was clinically proven to be effective for low back pain, more effective than physical therapy or home exercises in a recent scientific study.
You have the opportunity to participate in two free workshops and partake of refreshments and sangha. Come for all or drop in for any part that fits your schedule.
2:00 to 2:30 Undulation and Yoga led by Anita Boser
2:30 to 3:45 Social Time with light refreshments
3:45 to 4:30 Robin Rothenberg presents Safe Yoga Tips for the Low Back, including elements of the Essential Low Back Program, a yoga practice based on the National Institutes of Health study, published in the Annals of Internal Medicine, Dec. 2005.
There are several comfy places for tea, coffee or dinner in Issaquah, so the socializing c
an continue afterwards, as well.UNDULATION AND YOGA, with Anita
Undulation is the vital movement that nourishes joints and muscles. You’ll learn fun and easy movements to incorporate into Setu Bandha Sarvangasana (bridge pose), Vrksasana (tree pose), and Chakravakasana. You can also use this technique to create ease after strenuous poses, to warm up, or to encourage your students with injuries or chronic illness.
Anita is a Certified Hellerwork Practitioner and viniyoga student-teacher. http://www.undulationexercise.com/
SAFE YOGA TIPS FOR THE LOW BACK, with Robin
Learn some simple sequencing secrets to keep your students’ lower backs stable and pain-free. Easy to work into any style of yoga practice, these principles reduce risk, especially in vinyasa and other flow practices that emphasize mobility. Based on the scientific study that has established yoga as a therapeutically healing practice for the lower back.
Robin has presented on low back pain at SYTAR (Symposium for Yoga Therapy & Research) and at the 2007 NAMA conference on anxiety. She is on the advisory board for IAYT, (International Association of Yoga Therapy) and is an adjunct faculty member at Mt. Royal College in Calgary. http://www.essentialyogatherapy.com/
If you have any questions, feel free to call me at 425-765-2713.
Saturday, March 22, 2008
Undulation of the Week: Coffee Grinder
This advanced undulation, #45 from the book, is a variation of a belly dance move. Back and abdominal muscles get stronger and more flexible as the movement of the torso separates from the hips.
Even though the photo demonstrates this undulation in a standing position, it's also effective seated--even for people in wheelchairs. It requires strength of core back muscles, so I advise developing that strength with the beginning and intermediate exercises before trying the Coffee Grinder.
Even though the photo demonstrates this undulation in a standing position, it's also effective seated--even for people in wheelchairs. It requires strength of core back muscles, so I advise developing that strength with the beginning and intermediate exercises before trying the Coffee Grinder.
Friday, March 14, 2008
Organic Movement
Unless driving is justified, we usually walk to get from point A to point B. Not saunter, strut, or stroll. Certainly never to skip or hop as an adult. In a way that defies our organic nature, we move like machines with repetitive regularity that’s hard on the joints and muscles. Interestingly, industry is trying to make robots appear more human at the same time our own movements are becoming more robotic.
Humans are alive, organic, so our movement should emulate living things, not machines. Organic movement is non-repetitive, non-structured, circular. It can be done on a treadmill, but other exercise, like undulation or swimming, is more likely to enhance our fluid nature. In this YouTube video, Emilie Conrad, the founder of Continuum Movement (http://www.continuummovement.com/), explains how eliminating organic movement starves the body, which puts it on an aging fast track.
Emilie is amazing and one of my inspirations to write the book about undulation. At age 70, when I first met her, I was staggered by her grace and strength and fluidity. What does she do to stay vital? She uses organic movement, including undulations, every day.
Humans are alive, organic, so our movement should emulate living things, not machines. Organic movement is non-repetitive, non-structured, circular. It can be done on a treadmill, but other exercise, like undulation or swimming, is more likely to enhance our fluid nature. In this YouTube video, Emilie Conrad, the founder of Continuum Movement (http://www.continuummovement.com/), explains how eliminating organic movement starves the body, which puts it on an aging fast track.
Emilie is amazing and one of my inspirations to write the book about undulation. At age 70, when I first met her, I was staggered by her grace and strength and fluidity. What does she do to stay vital? She uses organic movement, including undulations, every day.
Saturday, January 19, 2008
DIY Back Pain Relief
When back pain strikes, what’s your typical first reaction? Do you reach for ibuprofen? Apply ice or heat? Call your chiropractor, doctor, or massage therapist? Stretch?
Some pains require more than one resource, but Do It Yourself (DIY) strategies help in every case and sometimes are enough to resolve the issue completely. Self care includes ice and/or heat, self-massage, exercises including undulations and stretches, and rest. In addition to making treatment more convenient, DIY approaches put you—the person who is most knowledgeable about your body—in charge.
Of course, if your pain is intense or lasts for several days, see a doctor who knows about back injuries! But even if you need professional help to recover, intelligent self care will help you heal faster.
Ice or Heat?
Ice reduces inflammation and is part of the standard RICE (Rest, Ice, Compression, and Elevation) treatment for sports injuries (http://blogs.webmd.com/busy-family-healthy-family/2006/02/sports-injuries-is-heat-or-cold.html). Heat aids in circulation and helps to relieve trigger points. Heat is generally recommended for long-term injuries and to warm up muscles before exercise (http://www.mayoclinic.com/health/tendinitis/AN01695).
When to use ice or heat can be tricky. Inflammation is part of the body’s healing mechanism (http://www.drweil.com/drw/u/id/ART00381) and too much ice can damage nerves, so it’s best to apply ice in increments, no longer than 20 minutes at a time (http://www.webmd.com/back-pain/tc/low-back-pain-treatment-overview). Your pain is individual to you, so follow the general guidelines for heat and ice, but also see what works best for your body.
Another advantage of applying ice or heat is that it gives you time to rest. Rest is a vital part of healing, from anything.
Exercise
Exercise is best used to prevent back pain, but when you’re in the midst of an episode, staying still can cause more stiffness as much as moving too much can cause further damage (http://www.spine-health.com/topics/conserv/overview/exercise/ex01.html). The key is to move as much as you can without discomfort, which will distribute nutrients into and remove waste products from the spine’s discs and joints. Try gentle exercises like these, but stop at any point if your pain increases.
Undulation (http://www.undulationexercise.com/undulation-view-undulations.htm) Note that the videos may take a minute to load.
Stretching (http://www.spineuniverse.com/displayarticle.php/article3120.html)
Yoga (http://yoga.about.com/od/yogaandbackpain/ss/backpain01.htm)
If you have any questions about whether an exercise is good for you, check with your doctor or physical therapist.
Mindful exercise is like a self-created massage. It can help you learn what movements aggravate your condition, so you can avoid them, and what movements help you feel better. Empowerment—for present relief and future prevention—is the greatest benefit of DIY techniques.
Some pains require more than one resource, but Do It Yourself (DIY) strategies help in every case and sometimes are enough to resolve the issue completely. Self care includes ice and/or heat, self-massage, exercises including undulations and stretches, and rest. In addition to making treatment more convenient, DIY approaches put you—the person who is most knowledgeable about your body—in charge.
Of course, if your pain is intense or lasts for several days, see a doctor who knows about back injuries! But even if you need professional help to recover, intelligent self care will help you heal faster.
Ice or Heat?
Ice reduces inflammation and is part of the standard RICE (Rest, Ice, Compression, and Elevation) treatment for sports injuries (http://blogs.webmd.com/busy-family-healthy-family/2006/02/sports-injuries-is-heat-or-cold.html). Heat aids in circulation and helps to relieve trigger points. Heat is generally recommended for long-term injuries and to warm up muscles before exercise (http://www.mayoclinic.com/health/tendinitis/AN01695).
When to use ice or heat can be tricky. Inflammation is part of the body’s healing mechanism (http://www.drweil.com/drw/u/id/ART00381) and too much ice can damage nerves, so it’s best to apply ice in increments, no longer than 20 minutes at a time (http://www.webmd.com/back-pain/tc/low-back-pain-treatment-overview). Your pain is individual to you, so follow the general guidelines for heat and ice, but also see what works best for your body.
Another advantage of applying ice or heat is that it gives you time to rest. Rest is a vital part of healing, from anything.
Exercise
Exercise is best used to prevent back pain, but when you’re in the midst of an episode, staying still can cause more stiffness as much as moving too much can cause further damage (http://www.spine-health.com/topics/conserv/overview/exercise/ex01.html). The key is to move as much as you can without discomfort, which will distribute nutrients into and remove waste products from the spine’s discs and joints. Try gentle exercises like these, but stop at any point if your pain increases.
Undulation (http://www.undulationexercise.com/undulation-view-undulations.htm) Note that the videos may take a minute to load.
Stretching (http://www.spineuniverse.com/displayarticle.php/article3120.html)
Yoga (http://yoga.about.com/od/yogaandbackpain/ss/backpain01.htm)
If you have any questions about whether an exercise is good for you, check with your doctor or physical therapist.
Mindful exercise is like a self-created massage. It can help you learn what movements aggravate your condition, so you can avoid them, and what movements help you feel better. Empowerment—for present relief and future prevention—is the greatest benefit of DIY techniques.
Wednesday, December 5, 2007
I Feel Good
I woke up this morning and my first thought was, “I feel Great!” Not Tony Tiger great, but the James Brown, “I Feel Good” singing type of great. I reached out to smack the snooze button, started to undulate, and noticed that my spine felt supple all the way up and down. What have I been doing to deserve this? I need to know so I can keep it up.
I can attribute my suppleness to a new combination of activity, and the fact that yesterday I previewed the first draft of my unduation audiobook, Undulation Exercises. Happening upon the right combination of exercise, just the right things and not too much and not too little, is a happy time.
I started a new yoga class at The Yoga Barn (http://www.yogabarn.com/) four weeks ago. An instructor who develops a well-balanced, complete practice does wonders for the body, mind, and spirit. The Yoga Barn has exceptional instructors. Because of my crazy schedule, I had classes from Lulu, Catherine, and Taran. Each instructor created a practice for that day—nothing off the shelf at The Yoga Barn—and I left each class feeling very refreshed. Variety keeps the “routine” from getting stale. With yoga classes, I’ve been injecting my being with freshness instead.
After a two-month break from belly dancing, due to working on the haunted house and studio time for my audiobook, I’ve returned to weekly classes with Aleili (http://www.aleili.com/). Not only is it lovely to spend two hours a week with ladies having fun, but I’m also revitalizing the muscles in my usually tight hips and challenging my brain by learning to count music. (I swear this is fending off Alzheimers. Counting a 6/8 rhythm makes my brain work.)
I’ve also started traditional Pilates on the Reformer and Cadillac with Carmela Ramaglia (http://www.powerwithinpilates.com/) and Kristy Guadalupe. This fun exercise is challenging, because it’s asking my body to work outside its normal pattern as I learn to use my core more effectively. During the workout, it feels like I might be sore afterwards, but I’m not. Kristy says this is because I’m lengthening the muscles while I’m working them. In addition, Pilates is helping my find some muscles that will help with my belly dance “freeze,” which has been impossible for me so far. That’s good synergy.
I’m enjoying all three activities, individually and in combination. They add variety, which is the key to a youthful body and antidote to stiffness. However, I’ve been doing them for the past three weeks. Why do I feel so good today? I can’t help but credit undulation.
Yesterday, I reviewed disc two of Undulation Exercises. I was listening to how the music and words flowed, and the spacing of everything. Of course, I couldn’t help but do the exercises as I listened. They are so fun! I only had time for ten undulations, but those exercises worked out many kinks in my spine.
No wonder I’m so excited about my undulation books, written and audio. No one is more excited to have the audio version than me! If you want to view some undulations, go to www.undulationexercise.com/undulation-view-undulations.htm.
I can attribute my suppleness to a new combination of activity, and the fact that yesterday I previewed the first draft of my unduation audiobook, Undulation Exercises. Happening upon the right combination of exercise, just the right things and not too much and not too little, is a happy time.
I started a new yoga class at The Yoga Barn (http://www.yogabarn.com/) four weeks ago. An instructor who develops a well-balanced, complete practice does wonders for the body, mind, and spirit. The Yoga Barn has exceptional instructors. Because of my crazy schedule, I had classes from Lulu, Catherine, and Taran. Each instructor created a practice for that day—nothing off the shelf at The Yoga Barn—and I left each class feeling very refreshed. Variety keeps the “routine” from getting stale. With yoga classes, I’ve been injecting my being with freshness instead.
After a two-month break from belly dancing, due to working on the haunted house and studio time for my audiobook, I’ve returned to weekly classes with Aleili (http://www.aleili.com/). Not only is it lovely to spend two hours a week with ladies having fun, but I’m also revitalizing the muscles in my usually tight hips and challenging my brain by learning to count music. (I swear this is fending off Alzheimers. Counting a 6/8 rhythm makes my brain work.)
I’ve also started traditional Pilates on the Reformer and Cadillac with Carmela Ramaglia (http://www.powerwithinpilates.com/) and Kristy Guadalupe. This fun exercise is challenging, because it’s asking my body to work outside its normal pattern as I learn to use my core more effectively. During the workout, it feels like I might be sore afterwards, but I’m not. Kristy says this is because I’m lengthening the muscles while I’m working them. In addition, Pilates is helping my find some muscles that will help with my belly dance “freeze,” which has been impossible for me so far. That’s good synergy.
I’m enjoying all three activities, individually and in combination. They add variety, which is the key to a youthful body and antidote to stiffness. However, I’ve been doing them for the past three weeks. Why do I feel so good today? I can’t help but credit undulation.
Yesterday, I reviewed disc two of Undulation Exercises. I was listening to how the music and words flowed, and the spacing of everything. Of course, I couldn’t help but do the exercises as I listened. They are so fun! I only had time for ten undulations, but those exercises worked out many kinks in my spine.
No wonder I’m so excited about my undulation books, written and audio. No one is more excited to have the audio version than me! If you want to view some undulations, go to www.undulationexercise.com/undulation-view-undulations.htm.
Wednesday, November 7, 2007
The Dangers of Flexibility
Everyone wants us to be flexible.
“It’s good for you,” they say. “You don’t want to be rigid, which can cause you to break, collapse under pressure, or get injured.”
It is better to be flexible than stiff, but stretching comes with its own set of dangers. I’ve seen plenty of people hurt by stretching incorrectly, or too much, or at the expense of other activity.
Many people are flexible to the breaking point, stretched too thin. Even though we were all taught to “go for the burn” and “to stretch until you can’t stretch any more,” all health professionals now agree that pushing that hard creates injury. You want to feel a slight pull and, with just the right amount of tension, you will feel the muscle relax. Here’s a great article: http://sportsmedicine.about.com/cs/flexibility/a/aa022102a.htm.
By the way, I think the best book on this subject is Bob Anderson’s Stretching (http://www.amazon.com/Stretching-Bob-Anderson/dp/0936070013). I also learned a lot about stretching from Sharon Butler’s Conquering Carpal Tunnel Syndrome, (http://www.amazon.com/Conquering-Carpal-Tunnel-Syndrome-Repetitive/dp/1572240393).
Remember, at some point a pulled rubber band will break. You don’t want that to happen to your muscles or tendons, becuase not only will it hurt, but the tear will be repaired with inflexible scar tissue.
When flexibility is put first in fitness priority, it can be counterproductive. The old adage of stretching as warm up isn’t as effective as stretching after the tissues are warmed up. Not only is the possibility of a muscle pull lower, putting tension on the muscles after activity helps the muscle and connective fibers line up so the next time you exercise, you’ll be ready sooner and have less chance of a connective tissue micro-tear.
Strength and flexibility go hand and hand. Tissues need to be strong to lengthen and in order to add strength, they need to be elastic. I’ve always had difficulty stretching my hamstrings and deep hip flexors. I started making progress with my hamstrings when my quadriceps (the opposing mucles) became stronger, and realized that my deep hip flexors, that’s the psoas and iliacus, couldn’t stretch until the opposing deep hip extensors were strong enough to put my pelvis in the correct position.
While warming up with aerobics, lifting weights, and then stretching is a well-rounded workout, it’s also possible to include activities where all three components of fitness are combined. Martial arts, dancing, volleyball, yoga, Nia, and undulation all come to mind.
It’s good to be adaptable, equally strong and flexible; to be able to bend when necessary—and, at other times, stand firm so others have the chance to be flexible, too.
“It’s good for you,” they say. “You don’t want to be rigid, which can cause you to break, collapse under pressure, or get injured.”
It is better to be flexible than stiff, but stretching comes with its own set of dangers. I’ve seen plenty of people hurt by stretching incorrectly, or too much, or at the expense of other activity.
Many people are flexible to the breaking point, stretched too thin. Even though we were all taught to “go for the burn” and “to stretch until you can’t stretch any more,” all health professionals now agree that pushing that hard creates injury. You want to feel a slight pull and, with just the right amount of tension, you will feel the muscle relax. Here’s a great article: http://sportsmedicine.about.com/cs/flexibility/a/aa022102a.htm.
By the way, I think the best book on this subject is Bob Anderson’s Stretching (http://www.amazon.com/Stretching-Bob-Anderson/dp/0936070013). I also learned a lot about stretching from Sharon Butler’s Conquering Carpal Tunnel Syndrome, (http://www.amazon.com/Conquering-Carpal-Tunnel-Syndrome-Repetitive/dp/1572240393).
Remember, at some point a pulled rubber band will break. You don’t want that to happen to your muscles or tendons, becuase not only will it hurt, but the tear will be repaired with inflexible scar tissue.
When flexibility is put first in fitness priority, it can be counterproductive. The old adage of stretching as warm up isn’t as effective as stretching after the tissues are warmed up. Not only is the possibility of a muscle pull lower, putting tension on the muscles after activity helps the muscle and connective fibers line up so the next time you exercise, you’ll be ready sooner and have less chance of a connective tissue micro-tear.
Strength and flexibility go hand and hand. Tissues need to be strong to lengthen and in order to add strength, they need to be elastic. I’ve always had difficulty stretching my hamstrings and deep hip flexors. I started making progress with my hamstrings when my quadriceps (the opposing mucles) became stronger, and realized that my deep hip flexors, that’s the psoas and iliacus, couldn’t stretch until the opposing deep hip extensors were strong enough to put my pelvis in the correct position.
While warming up with aerobics, lifting weights, and then stretching is a well-rounded workout, it’s also possible to include activities where all three components of fitness are combined. Martial arts, dancing, volleyball, yoga, Nia, and undulation all come to mind.
It’s good to be adaptable, equally strong and flexible; to be able to bend when necessary—and, at other times, stand firm so others have the chance to be flexible, too.
Saturday, September 8, 2007
Brainless Movement
Can the body move without the brain telling it what to do?
Conventional wisdom tells us that our brains control all functions of the body. We lift our finger because a nerve impulse from our brain tells the finger to lift. As a result, it may be difficult for you to believe that your body can initiate its own movements.
I remember when we did the first “let your body move like it wants to” exercise in my Hellerwork training. We lied on the floor and listened to music with the instruction to let our bodies move on their own. I thought that they were nuts, since I knew that my body could only work how my brain told it to.
After 20 minutes of telling my brain to disengage, my left shoulder started to twitch a tiny bit. “That’s interesting,” I thought and continued to tell my brain to let my body do its own thing for a while. My shoulder twitched off and on until the end of the exercise 10 minutes later. When I got up, my shoulder felt wonderful.
I have not been able to duplicate that twitch with conscious movement. My shoulder knew it needed to let go of some tension, but my brain didn’t know how to make that happen. Consider this: your body knows exactly where it’s stuck and what is in its best interests.
The benefits of letting the body direct movement are:
§ Takes pressure off the body to perform, which takes pressure off of injured tissues.
§ Allows the body’s wisdom to heal itself.
§ Adds variety—and therefore youthfulness—to movements.
§ It’s a form of relaxing meditation (after you learn to do it).
Find ways to let your body ask for what it needs. You can try dancing, floating in water, and especially undulation. The slower you go, the more likely you can hear your body’s requests.
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