1. Hold leg in hip extension  have client focus on tone of gluteus medius .
2. Let go of leg. Observe if client is using just glut or going to their habit ( i.e. hip flexors, quadratus etc.)
3. Have them do leg lifts with a recuperation between each lift.  This prevents them going back to their habits.

Your feet are the foundation for your body. If your feet have loss it’s flexibility and strength, it will affect your posture your core and your wellbeing.

This workshop will explore the anatomy and mechanics of the foot. By improving the function of your foot is the stepping stone to better fitness posture and well-being.

Click here to register

49 W. 27th St. Mezzanine B, New York City 212-904-1399 www.movementsafoot.com

with Lesley Powell
Dates: Sun   10/23/2010
Time:  10 AM – 4:00 PM
6 hours PMA approved $200

We take walking for granted. When we lose the ability to walk comfortably, we lose our freedom to do things. Poor posture, lack of strength and mobility and diminishing balance skills affect our gait. This course is an introduction to how the body moves in gait and how as trainers we can plan a workout that encourages better walking skills.

We will learn observation skills about how the body moves and applications using the Pilates repertory to improve mobility and strength in relationship to gait. Applications to the Pilates repertory will also include modifications with diminished range of motion.

Section I The spine Posture is key in walking. Poor posture can affect the mobility of our hips and legs in walking. We will look how the spine moves in an ideal healthy walk. Learning observation skills about walking and simple movement exercises can help us evaluate our client’s movement patterns. Lesson plans will evolve around how to increase mobility, coordination and strength using the Pilates equipment and balance tools.

Section II The lower body This is an introduction how the lower body moves in gait. Pilates is a wonderful way to train for better tone and mobility. The coordination of our muscles is different with closed chain in standing than open chain and close chain lying prone, supine or side. Observation skills and program development will be learned to help the senior improve their gait skills.

To Register

Moving backwards

Centerworks Blog

Walking backwards is good for your brain

49 W. 27th St. Mezzanine B, New York City 212-904-1399 www.movementsafoot.com

Teachers,
Movements Afoot has an exciting season planned to help you with your education.  We  have a variety courses for different needs; PMA approved Courses, Anatomy in Clay®, Balanced Body’s Pilates Arc, Somatic courses and courses about teaching.

Dr. Martha eddy is teaching 4/11 on teaching different learning styles.  She is quite familiar with Pilates.  She had worked with Mary Bowen.

I am also in discussion with Shelly Studdenberg, my teacher who helped me understand muscular imbalances and using Pilates rep to make positive changes.  We would like to have a monthly lab for teachers (2 hrs during the day only once a month) to learn how to see muscular imbalances and to make use Pilates for rehab.  Let me know if you are interested.

BodyMind Fitness Certificate Program
LOWER: April 8-11 2011: underSTANDing $450 for entire weekend

• Friday:     ReEvolutionary Legs with Dr. Martha Eddy
• Saturday:  Anatomy in Clay: Muscles of the femur and movement with Doris Pasteleur Hall
• Sunday: Pilates Upright with Lesley Powell
• Monday:  Fitness Coaching with Dr. Martha Eddy

See below for more info about each workshop
ReEvolutionary  Legs:  Evolution of Fitness from Crawling-Standing-Running
With Dr. Martha Eddy  Friday April 8 5:30-8:30 PM  $85
Early registration by 4/1 $75
The next wave in fitness takes you back to go forward. Work out w crawling, hopping, and leaping. Learn how your earliest movement skills affect your current muscular tone, posture and coordination. Practice special developmental movements to strengthen you core and activate your limbs in a safe and integrated way. Gain better alignment for walking and balance.

Anatomy in Clay®
with Doris Pasteleur Hall
Saturday 9 AM -5 PM  $275  
Early discount see dates below

Building the muscles of the body on a Maniken® model allows you to observe movement from a 3 dimensional perspective. Placing, sensing, and observing the layers of muscles will help you integrate their relationship. Going back and forth between the model and movement, we will become aware of the layering of the deep to superficial muscles.

April 9:  Femur  Early discount $250 sign up by 4/1
May 21: Shoulder Girdle Early discount $250 sign up by 5/14
August 6: Knee and Feet Early discount $250 sign up by 7/29
October TBA: Spine

PILATES UPRIGHT
with Lesley Powell
Dates: Sun   4/10/2011
 Time:  9:00 AM – 4:00 PM $200  Early registration by 4/1 $175
PMA Approved 6 cec -

Taking a stand

Pilates Upright is a dynamic workout that incorporates the training of Pilates mat with weight bearing exercises in standing. Pilates Upright gives you a new underSTANDing of the coordination of your muscles & bones in standing, which is very different from exercising on the floor

Fitness Coaching: Matching Learning Styles

With Dr. Martha Eddy  Friday April 11 1-4 PM  $85
Early registration by 4/1 $75
This is a laboratory for wellness professionals. Do you wonder how to better motivate your clients? Learn to match your style to those of each of your clients. Learn the theory of Multiple Intelligences. Get great results in motivating, dealing with complex issues and feelings, improving alignment and fitness, and activating healthy habits. Holistic fitness is important and current, be on top of the wave.

Balanced Body’s  PILATES ARC
With Lesley Powell 4/24/2011  9:30-4:30 PM PMA 4 cec
$199 plus $25 for manual
Sign up is with Balanced Body 1-800-PILATES
Create exciting new Pilates workouts with the Pilates Arc. It’s a lightweight Pilates Step Barrel and a whole lot more!

Balanced Body's Pilates Arc

Balanced Body’s  Pilates Arc instructor training includes an introduction to the history and principles of Pilates, the features, function and safety precautions for the Pilates Arc, the complete repertoire of exercises on the Pilates Arc with modifications and lectures on class order and programming in a studio or fitness setting. Whether you are an experienced Pilates professional or a beginner, this course will provide you with everything you need to start teaching Pilates on the Arc.

The Pilates Arc:

• Increases core strength and stability
• Improves the mobility of the spine
• Strengthens the upper body
• Develops balance and coordination
• Plus its fun, easy to use and provides exercises to challenge anyone from the beginner to the most advanced Pilates practitioner.

SHOULDER WORKSHOP: 
Scapular Revolution
with Lesley Powell Time:  
9:00 AM – 4:00 PM Sunday 5/22  9:00 AM- 4 PM $200
Early registration by 5/13  $175
PMA Approved 6 cec

The arms connect to the torso through the shoulder girdle, shoulder blades, clavicles and humerus bones. Each bone moves in different degrees of rotation and timing. The timing and the control of these motions are essential to a healthy shoulder. This “scapular-humeral rhythm” is like a symphony—each bone is an instrument playing a different variation of a melody.
When the shoulder girdle moves correctly, great function is invited.  Each bone of the shoulder girdle; the clavicles, the scapulae and the humerus bone, have a unique rhythm of movement to facilitate the arm moving in space.
A great scapular-humeral rhythm will invite the correct phrasing of the arm and core muscles. When you get a client to better use her shoulder girdle, her arm strength, posture and connection to the core will improve. Learn how this rhythm works and how to help your clients improve theirs.

Gait Workshop
with Lesley Powell
Dates: Sun  8/7/2011
Time:  9:30 AM – 4:00 PM
6 hours PMA approved 6 cec  $200
Early registration by 7/29  $175

We take walking for granted. When we lose the ability to walk comfortably, we lose our freedom to do things. Poor posture, lack of strength and mobility and diminishing balance skills affect our gait. This course is an introduction to how the body moves in gait and how as trainers we can plan a workout that encourages better walking skills.

We will learn observation skills about how the body moves and applications using the Pilates repertory to improve mobility and strength in relationship to gait. Applications to the Pilates repertory will also include modifications with diminished range of motion.

Section I The spine Posture is key in walking. Poor posture can affect the mobility of our hips and legs in walking. We will look how the spine moves in an ideal healthy walk. Learning observation skills about walking and simple movement exercises can help us evaluate our client’s movement patterns. Lesson plans will evolve around how to increase mobility, coordination and strength using the Pilates equipment and balance tools.

Section II The lower body This is an introduction how the lower body moves in gait. Pilates is a wonderful way to train for better tone and mobility. The coordination of our muscles is different with closed chain in standing than open chain and close chain lying prone, supine or side. Observation skills and program development will be learned to help the senior improve their gait skills.

49 W. 27th St. Mezzanine B, New York City 212-904-1399 www.movementsafoot.com

Dr. Valdimir Janda has made the world look different at the body.   Prior history about back pain and posture was to treat the specific part.  Janda opened our eyes that pain is reflective of a full body pattern.  As faculty on Balanced Body’s Pilates teacher program, I teach a little a bit about this.  There is mention of his view of the body in most of the manuals.

Come this January 15 & 16 and learn more about Janda’s Upper and Lower Cross Syndromes.  Dianne Woodruff returns again to teach about this.

Dianne L. Woodruff, CMA, PhD, has been teaching for 35 years and has been in private practice for 20 working with people who have movement difficulties and unresolved myofascial pain. Her newest video, 3-D WORKOUT™, vol II, an integrated approach to fitness, was released in 2006.  A Certified Movement Analyst with a doctorate in Somatic Education, she developed the anatomy curriculum for Stott Pilates in Toronto. She writes and lectures widely.www.body-in-motion.com.

Lower-Crossed Syndrome

Date: Saturday January 15.2011 Time: 9- 5 PM  $200
Lower-Crossed Syndrome is a faulty postural pattern that starts from the feet and knees and shows up as an excessive lumbar lordosis and weak abdominal wall. The problem cascades into the upper body so that our dynamically self-regulating posture is compromised. Dr. Janda identified this problem as a series of dysfunctional muscular relationships which, when understood, can be changed and maintained. You will need a working knowledge of human anatomy.

Upper-Crossed Syndrome

With Dianne Woodruff
Date: Sunday January 16.2011 Time: 9- 5 PM  $200
Upper-Crossed Syndrome is that slumped posture of the back/shoulders along with a forward neck and head. Learn how to recognize, assess and treat this wide-spread postural problem identified by the late Dr. Vladimir Janda. An understanding of this syndrome and how to work with it are excellent tools for solving postural issues in yourself or in your clients. Participants must have a working knowledge of human anatomy.

To register click here

49 W. 27th St. Mezzanine B, New York City 212-904-1399 www.movementsafoot.com

I took a wonderful workshop w. Irene Dowd yesterday on Posterior Lateral hip muscles. We didn’t do a lot of reps but I feel it today.  Irene talked a lot about valgus strain.  I definitely have some valgus on my right knee.  My knee felt great after this weekend.

We have  great workshops coming up in 2011 if you want to know more:

Lower-Crossed Syndrome

With Dianne Woodruff
Date: Saturday January 15.2011 Time: 9- 5 PM  $200
Lower-Crossed Syndrome is a faulty postural pattern that starts from the feet and knees and shows up as an excessive lumbar lordosis and weak abdominal wall. The problem cascades into the upper body so that our dynamically self-regulating posture is compromised. Dr. Janda identified this problem as a series of dysfunctional muscular relationships which, when understood, can be changed and maintained. You will need a working knowledge of human anatomy.

BodyMind Fitness Certificate 
Level I

CORE: February 4-7 2011: Core of Anatomy
LOWER: April 8-11 2011: underSTANDing

• Friday:     LOWER Overview  and Anatomical Info: Pelvis
• Saturday:     Body fitness class and seminar: Methods for holistically working with the     Legs
• Sunday:     Working with the functional standing
• Monday:      Assessment, Feedback and more Applications

PILATES UPRIGHT

with Lesley Powell    
Dates: Sun   4/11/11 Time:  9:00 AM – 4:00 PM $200
PMA Approved -Pilates Upright is a dynamic workout that incorporates the training of Pilates mat with weight bearing exercises in standing. Pilates Upright gives you a new underSTANDing of the coordination of your muscles & bones in standing, which is very different from exercising on the floor

49 W. 27th St. Mezzanine B, New York City 212-904-1399 www.movementsafoot.com

New ideas of stabilization can enhance the body without making the body rigid.  The problems of the back being hyperextended may have other reasons than weak upper abdominals.

• How does the legs organize the pelvis?
• Are the legs not doing their correct job and the back is compensating?
• The Back muscles are tight.
• The iliopsoas is tight.

When I feel well organized over my legs, my abdominals naturally engaged.  With full breath and a diaphragm that moves,  the pelvic floor and transverse abdominus can engage.  Knitting the ribs together diminishes the movement of the diaphragm

What makes Pilates Upright different is using the block.  Betweeen a workshop with Liz Koch, Marika Molnar and my studies in yoga, they inspired me to play with the block to explore balance and correct sequencing in standing.  The block shows how important the standing leg is.

Gait Workshop

49 W. 27th St. Mezzanine B, New York City 212-904-1399 www.movementsafoot.com

with Lesley Powell
Dates: Sun   10/3/2010
Time:  9:30 AM – 4:00 PM
6 hours PMA approved $200

We take walking for granted. When we lose the ability to walk comfortably, we lose our freedom to do things. Poor posture, lack of strength and mobility and diminishing balance skills affect our gait. This course is an introduction to how the body moves in gait and how as trainers we can plan a workout that encourages better walking skills.

We will learn observation skills about how the body moves and applications using the Pilates repertory to improve mobility and strength in relationship to gait. Applications to the Pilates repertory will also include modifications with diminished range of motion.

Section I The spine Posture is key in walking. Poor posture can affect the mobility of our hips and legs in walking. We will look how the spine moves in an ideal healthy walk. Learning observation skills about walking and simple movement exercises can help us evaluate our client’s movement patterns. Lesson plans will evolve around how to increase mobility, coordination and strength using the Pilates equipment and balance tools.

Section II The lower body This is an introduction how the lower body moves in gait. Pilates is a wonderful way to train for better tone and mobility. The coordination of our muscles is different with closed chain in standing than open chain and close chain lying prone, supine or side. Observation skills and program development will be learned to help the senior improve their gait skills.

To Register

The pelvic shift lateral is about how we shift our weight side to side in gait as well as many other movements.  The pelvic shift lateral is the tennis player prancing side to side as one volleys the tennis ball.  The dancer performing a side leap, a glissade, is the pelvic shift lateral.  The pelvic shift lateral is about the adduction and abduction of the legs in weight bearing.

The hip socket is a ball-and-socket joint.  The head of the femur should roll inside of the deep socket of the hip.  With abduction and adduction, visualize the head of the femur pivoting inside of the hip socket on the coronal- vertical plane.  moves?  If the greater trochanter did not move, were you initiating the movement from the pelvis?

The greater trochanter is a great landmark to understand the connection of the leg into the hip socket.  The top of the femur is a wonderful structure like a flying buttress.  It  supports the pelvis and the entire torso.  Feel the sides of your hips for a bony knob.  This is the location of the greater trochanter.

With the pelvic shift lateral,  you want to make sure that you are not rotating the pelvis or unleveling the hips.  The movement should happen in the muscular connections of legs into the hip socket.  This movement has similaries to the pelvic shift forward.  The legs initiate the shift with core support.  The back muscles should not shorten to get greater height.

Pelvic Shift Lateral

The movement

• Press down on both feet and perform a small pelvic shift forward.
  Lift your hips only a few inches.

• Glide your greater trochanters to the left.
  The greater trochanters should remain in the same line and equal distance away from the floor.
• Lower your pelvis back to the floor remaining to the left.  Your tailbone is in relationship to your left heel.
• Lift your hips up a few inches with your pelvis remaining in this shift.
• Glide your pelvis back to center
• Lower your pelvis back to the original position
• Perform a small pelvic shift forward and glide your hips to the right
• Lower your pelvis down in the right shift
• Lift your pelvis up in the right pelvic shift lateral
• Shift your pelvis back to center and lower
• Repeat the set three more times

Observation
Were you able to shift the pelvis side to side with the greater trochanters remaining horizontally parallel to the floor? Where did you feel the movement, the legs or the back?

In standing, the pelvis shift forward and lateral is a dynamic relationship of the head-tail- heel relationship.  It changes as we shift from one leg to another. Because of lack of stability of the muscles of the legs and torso, there could be a malfunction of this dynamic alignment.  Sometimes the rotators of the hips are needed to maintain a good alignment of the leg.   When the thigh is not well aligned over the shin and foot, this could lead to unleveling and/or rotation of the hip.

Triangle pose

With the spine in neutral, pelvic shift lateral to the side.  The movement should happen at the hip socket.  This is a great exercise to open the hips especially the ITB’s.