Peak Performance Pilates

After performing the scales as described in the post “Fancy Feet 3” you can perform the 3s and 2s. With the heel on the ground and the front of the foot up, hold up the first and last toe with your fingers under the arches of the toes. Lower and and raise the middle toes 5x. Then hold the middle toes and lower and raise the outer toes down and up 5X. Repeat the process but this time holding the tips of the toes down with your fingers. Raise and lower the middle 3 toes, and then the outer toes 5x.

Here is a nice article on Fascia.  Pilates is perfect for hydrating the fascia!

https://breakingmuscle.com/mobility-recovery/the-top-5-ways-fascia-matters-to-athletes

You can perform battements and scales with your toes. Sit on a chair, with your feet flat on the floor. Pick up the right big toe, then the second toe, then third, fourth and fifth, sequentially. Then sequentially lower each toe down starting with the fifth toe.  Repeat on the left foot. You can press the tip of the toe down with your hand if you find the toes come up at once.  On the way down, you can hold the toes from underneath the toe to allow one toe to lower at a time.  Enjoy!

Joseph Pilates performing Arm Springs at his summer house. Enjoy! He loved the outdoors. Look at his serratus anterior.

https://www.facebook.com/photo.php?v=884417191584691&set=vb.282574948435588&type=2&theater

Did you know there are 57 joints and 26 bones in the feet? Celebrate spring by moving your feet and toes throughout the day. Draw circles, spreading and curling the toes as you do so. Write your name with your feet. Roll your foot on a ball. When you walk, try to articulate through the entire feet, feel the toes spread.

The next few blogs will review different feet movements. Next up Toe Battements!

Thank you Jillian and the fabulous group that attended. It was an inspiring weekend!

“[A] body freed from nervous tension and over-fatigue is the ideal shelter provided by nature for housing a well-balanced mind that is always fully capable of successfully meeting all of the complex problems of modern living.”
~Joseph Pilates, Return to Life

Jillian Hessel will be offering private and duet sessions on Friday, April 25  at 10 am and Saturday, April 26 at 10 am and 11 am at Peak Performance Pilates, SF. $125 for a solo. $85 each for a duet. Come take advantage of this tremendous opportunity. There is still room in the phenomenal workshop Assymetrical Exercises for Assymetrical Bodies.  For information:  info@peakperformancepilates.com

Catch the Early bird rate through April 15!  The 2014 Pilates + Vacation  ™ Retreat will be held at the luxurious Villa Ribeira do Banho in the beautiful Algarve, Portugal, July 18 – 25, 2014! It is only 20 minutes from both the south and west coast – the smooth sands and seaside resorts of the south coast and the cliffs and Roman and Moorish fishing villages of the wild Atlantic coast! The villa and it’s wonderful gardens and views of the hills and ocean is located at the base of the Monchique mountains near the idyllic village of Caldas de Monchique with its renown Roman Spa where you can take the waters and have treatments. You can even take boat tours looking for dolphins and snorkeling. South Portugal boasts over 60 scenic golf courses. Sign up early. Partners and Friends also welcome (those who do not participate in the Pilates are discounted). Includes: 10 hours of Mat Class, 3 hour workshop. 8 days, 7 nights, food and beverages served at the villa. Space is limited. Last year was sold out with a waiting list. Please contact Jennifer for information. https://peakperformancepilates.com/retreats/  info@peakperformancepilates.com        Flyer:Portugal