Freeing the Shoulder by Lesley Powell for Pilates Pro: a more in depth article

Relax your Neck – Liberate your Shoulders
With Lesley Powell, Franklin Method Teacher, Certified Movement Analyst, Balanced Body Pilates Faculty
$60  Early discount sign up by first of the month.February 11, 2012  Saturday 11 AM – 1 PM

When you embody the body’s natural support structure, ‘you’ don’t have to ‘work so hard’ to stay upright and moving forward in a world of ‘stress’.  Discover the flow and ease that exists within you. Lengthen and balance shoulder and neck musculature to dance through life with free healthy shoulders, a liberated neck and a dynamic supportive spine.

The counterbalancing effect of the shoulder blade is especially helpful in arm elevation. Dancers, gymnasts and anyone attempting to reach for the coffee container on the top shelf needs to be able to lift their arms effortlessly without disturbing their centers or increasing tension in the shoulders, back and torso.

In this workshop, you will learn simple and profound ways to catapult your shoulder experience to a beautiful new awareness and then integrate this magical sensation into your daily life movements. Use this every day and embody easeful shoulders and an easeful life. This workshop is highly recommended for dancers, movers, shakers, yogis, desk sitters, children, grown up kids, sky divers, swimmers and anyone who carries a bag.

With Lesley Powell, Franklin Method Teacher, Certified Movement Analyst, Balanced Body Pilates Faculty
$60  Early discount sign up by first of the month.  February 11, 2012  Saturday 11 AM – 1 PM

When you embody the body’s natural support structure, ‘you’ don’t have to ‘work so hard’ to stay upright and moving forward in a world of ‘stress’.  Discover the flow and ease that exists within you. Lengthen and balance shoulder and neck musculature to dance through life with free healthy shoulders, a liberated neck and a dynamic supportive spine.

The counterbalancing effect of the shoulder blade is especially helpful in arm elevation. Dancers, gymnasts and anyone attempting to reach for the coffee container on the top shelf needs to be able to lift their arms effortlessly without disturbing their centers or increasing tension in the shoulders, back and torso.

In this workshop, you will learn simple and profound ways to catapult your shoulder experience to a beautiful new awareness and then integrate this magical sensation into your daily life movements. Use this every day and embody easeful shoulders and an easeful life. This workshop is highly recommended for dancers, movers, shakers, yogis, desk sitters, children, grown up kids, sky divers, swimmers and anyone who carries a bag.

I have a new client and she came in with a frozen shoulder.  she has been to PT, but her sessions ran out, she is still in pain and can not work with her left arm. Lifting is almost impossible. The upper back and neck are tight as can be.
This is my first frozen shoulder and I am not sure what to do. Should i have her go back to PT until she gets better? She did not like the place and felt lost.
Or can you recommend anything to me?  Overall she has no history in working out, early 50es.  Pilates Teacher

Frozen shoulders is a very painful condition where the muscles around the shoulder girdle contract severely and in some way immobilizes the shoulder and arm.  A lot of women going through menopause experience this.  I even knew of an older dancer who appeared to have great range of motion develop this.

As Pilates teachers, you getting her lower body and core moving is quite beneficial. Keep working on getting her spine moving in all planes, strengthening her core expecially her back extensors.

With Frozen shoulder, you don’t want to push range. All movement should be in her comfort range.  For example, supine arms with straps take small arm circles of a range of a couple inches.  You want to get her bones moving in gentle tiny ranges of motion.

Even for her to stand with her arms to her sides,

• Internally and externally rotate the arm.
• Small arm circles of a few inches.
• As she gets more comfortable, change the range of motion and do the same as above.
  

With frozen shoulder, go to range of motion that is painfree.

All the movement principles of Balanced Body and Bartenieff Fundamentals are great.  Especially those that work on mobility and release.  Just have her work in a range of motion that is painfree.

Finding a good Physical therapist or massage therapist could still be needed.  The clients who improved the most, had therapists that did hands on techniques to release the muscles.  Accupuncture could also be helpful.

Hanna Somatics and Feldenkrais are also wonderful somatic techniques that help change the neurological system of organizing.  Both styles are very gentle and encourage small movements without pain.

Working with this,  I have been doing small exercises to keep these muscles awake.  They are also responsible for keeping the humeral head centered back in the socket. Pulling on springs all day, my shoulders have really tighten up.

I can’t tell you how great my shoulders feel when I do these small exercises.

BodyMind Fitness May 20-22 2011:

Revolution of Hand-Scapula & Shoulders 

$476
 Please call office for this deal and register for entire weekend

• Friday:     Revolutionary Shoulders 5-7 pm
• Friday:  
Fitness Coaching: Matching Learning Styles 7-9 pm with Dr. Martha Eddy
• Saturday:  Anatomy in Clay® with Doris Pasteleur Hall
• Sunday:  Scapula Revolution: Hand-scapula Relationship with Lesley Powell

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


Revolutionary Shoulders 5-7 pm
With Dr. Martha Eddy
Friday May 20 5-7 PM $60 Early Bird discount by 5/14 $50

Learn how shoulder carriage and movement is improved by attention to breath, spinal use, and overall posture. Find out how baby movement is still important for adults in our fitness regimen!

Fitness Coaching: Matching Learning Styles 7-9 pm
With Dr. Martha Eddy
Friday May 20 5-7 PM $60 Early Bird discount by 5/14 $50

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.

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.

• 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

SHOULDER WORKSHOP: 
Scapular Revolution 

with Lesley Powell
Time:  9:00 AM – 4:00 PM Sunday 5/22  $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.

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.

BodyMind Fitness

UPPER:July 31- Aug 2: 
Revolution of Hand-Scapula & Shoulders

• Friday:     UPPER Overview and Anatomical Info: Rib cage, Shoulder Girdle and Arms
• Saturday:     Body fitness class and seminar Sat: Ribs, Forearms and Hands
• Sunday:     Scapula Revolution: Hand-scapula Relationship
• Monday:     Assessment, Feedback and more Applications including business and marketing

Each workshop weekend $450

Friday: 5:30-8:30 PM
Saturday & Sunday 9:00 AM-4:00 PM
Monday 9:30 AM-3:00 PM
To register

SHOULDER WORKSHOP: 
Scapular Revolution

with Lesley Powell
Time:  
9:00 AM – 4:00 PM Sunday August 1 9:00 AM- 4 PM $200
PMA Approved

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.

To register and more information

Many are pressing the shoulders down from the wrong place.  This is compressing the ribs and the spine down as well as locking the scapulae.  Sometimes teachers see the shoulders are up and try to solve shoulders pressing down.  The real source of the problem could be somewhere else.

This last weekend Lisa Love had this wonderful cue about the first rib.

Feel the first rib lift in the front and slide down in the back.

The placement of the ribs will influence the spine.  How the ribs and spine can affect the placement of the shoulder girdle.  Slump and feel where the shoulder blade comes.  Pressing the shoulders down from the wrong place could make your posture worse.

Lift the first rib up and now slide the back of the rib down.  Feel how lifting the first rib changes the other ribs.  With the change of the ribs, observe how it changes your shoulder girdle.  Lift your arms up and feel the ease.

Go back to back version with the ribs compresses and lift the arms.  The arms lifting do not have the same ease.

My image is the first rib is a necklace, diamonds of course.  I want to place the necklace on a horizontal plane over my pelvic floor. Practice this image throughout your workout.  Especially in plank pose, see how you use your core and arms differently.

by Lesley Powell

I have had the great fortune to start my Pilates career in a physical therapy practice.  We had clients with Repetitive Stress Injuries (reporters injured from the work on  the computer), back, knee and shoulder injuries.  Pilates works on the entire body, not just the injured place on the body.

As with the journalists, Pilates worked on improving their posture and the foundations of support.  When you have poor posture, it changes how you use your shoulders and arms.  Try it. Slump and lift your arms up.  Stand tall and feel how different your arms feel.