Back to Basic 01 - My Neck Hurts

I was going to do a post on Neutral Spine because that is a good place to start when talking about Pilates but I just found this link to an article on Sheri Betz' Facebook page. Sheri is a Polestar Pilates Educator, PT, and an expert on osteoporosis. Check our her blog! The link is to a youtube video by Lindy Royer who is also Polestar trained PT. (If you live in China good luck on trying to view it!).

Anyway, many people feel discomfort or pain when lifting their head off the ground, especially when just beginning Pilates. This is often the result of not engaging the core and moving from the thoracic spine(rib cage). As a client once said "It feels like my head is going to break off from my body". You can see why it makes some people feel discomfort. I can assure you though, no one's head has ever fallen off during my class.

Lindy's video goes over the anatomy and biomechanics of what should happen when you perform spine flexion movements( rollup, hundreds, coordination) and shows a good exercise to help strengthen your neck called "Head Hover"

*If you are one of my clients and you cant view this video, ask me in class and I will show you the movement.

Thanks Lindy and Sheri!

Enjoy!

Back to Basics

I have been really happy to see some new faces joining our beginner classes. Oftentimes when new people join we don't always have the time to explain some basic concepts that new clients need to learn. It would be great if everyone could have a few private classes before they begin group classes but that usually isn't the way it works out. As a remedy to this, I will be posting a series of back to basic posts over the next few weeks. Hopefully, I will be able to add some pictures and technical information so that even the advanced student will be able to glean some new information. If you are a new client I urge you to read these posts and try the suggested movements, your understanding and appreciation of Pilates will be enhanced as a result.

BTW: "Good Job!" to Google for standing up to China on internet censorship.

Exercise Resolutions

This is the time of the year when many of you are making plans to start a new fitness program. Unfortunately, many of these plans fall by the wayside as we get busy with children's activities, friends, spouses and a large variety of activities. There are always plenty of distractions in Shanghai. There is also plenty of advice on the web about how to stick to your exercise routine. Below are some of the things that I find helpful:

Pick an activity that you enjoy: For me basketball is a lot of fun and free and convenient. I play two or three time a week. Of course I do Pilates to keep me strong, flexible, and resistant to injury.

Find a friend or a group: If you do an activity with someone else you are less likely to cancel and you can motivate each other. Plus the time goes by faster! You can also get in touch with group that does an activity that you like. Like a dance group, flag football. If basket ball is your thing then give me a call.

Focus on what is important: Don't try to do too much. Not too much exercise and not too much other stuff either. If you have two kids, two dogs, are running the community center and the school PTA, that is enough! Don't waste your time trying to start exercising.

Find a trainer: Make an appointment with a personal trainer to learn how to exercise in an effective, efficient manner. Many PT's are flexible and willing to meet with you once a month to update you training program. Joining a group class is another great way to stick to a program. Pilates reformer class, anyone?

Measure your results: If you are interested in slimming down, by the way that shouldn't be the only reason you exercise, then measure yourself every month or so to see what you have accomplished. Weight isn't a good indicator of exercise progress. It can misleading because muscle weighs 6 times more than fat.

I have found that these things work for me and I hope they work for you, but if they don't then dont be afraid to experiment and find what works for you. With our current iphone, facebook, wifi connected lifestyle we are moving around less and less. Everyone one needs an activity to keep them healthy.

Blog Posts

As you may know Blogger is blocked in China. Why! you might ask? Know one really knows, at least those I have asked. Google doesn't seem to be too concerned. Anyway because blogger is blocked I am having a hard time updating this blog. For the time being all I can do is write text. Sorry if it seems a little unexciting but at least I am getting the news about Pilates in China out to the world!

Pilates FREE TRIAL

It is a new year and a great time to try new things. If Pilates is one of those things that you have been meaning to try then now is the perfect time!

Synapse Studio has a long standing offering for a FREE TRIAL class for all new clients. We are so confident in the quality of our classes and instructors that if we can just get someone to try a class we know that they will join. 95% of people who come for a FREE TRIAL do join. The other 5% are confused about the relationship between exercise and pain.

If you haven't come for a FREE TRIAL yet then just go to our website and click on the button that says FREE TRIAL. If you are one of our clients then tell a friend about what Pilates has done for you. If you are that 5% then seek help and then join our classes.

www.synapsestudio.com.cn