Peak Performance Pilates

I have a new saying to add to Movement Perspectives: “Soggy legs = soggy center.” In movements like the Hundred, The Single Leg Stretch, The Double Leg Stretch, The Side Leg Kick, The Swim, The Swan you need to reach your legs (and feet) towards the wall (or ceiling) (try to touch the wall that the feet are facing). This helps animate the center. When you stretch the legs away from your center it pulls on the muscles in the trunk, which contract in response to the stretch reflex. It elongates the legs and muscles, and adds space in the back, hips and leg joints. It encourages the hamstrings to help support the leg, rather than overusing your hip flexors and thighs. It also tends to place the back and pelvis in the proper position. So my Movement Perspectives’ cues “When in doubt reach out” or “Oppositional pull” automatically animate the center to support your spine without you having to think about it! p. 29 of Movement Perspectives. In this picture of Raisa (lower left picture), she is reaching through her left leg to the ceiling which animates her center in the the challenging Balance Control.

Roger Federer (tennis player) embodies the principles of Pilates: Control, Concentration, Centering, Precision, Flowing motion, Breathing.  He also reflects my concept of “Floppy Specificity” to reveal bio-mechanical efficiency. You have an opportunity to watch Roger play tennis in the Australian open now. Enjoy!

Pilates’ Teaser Alert!: Jennifer Stacey, M.S. will be teaching Pilates workshops at Laurence Thiébaut’s studio Inspire in St. Cloud, Paris, March 9-10. Jennifer will be giving classes, private and semi-private sessions March 8 and 11, 2013.

Here is a preview:  Details to come on:
1) Pilates from the Wings; Alignment of the Hand, Wrist, Elbow and Arm to connect to the Wings and Center
2) Follow your head: Understanding and cueing head and spinal alignment in Pilates.
3) Plus Kathy Grant’s enticing mat skills including her lovely Cats!
4) And a Pilates Mat class based on the Pilates Elders’ teachings including Romana Kryzanowska’s transitions for the advanced repertoire.
Keep posted! Space is limited.

We are proud to announce that the 2013 European  Pilates + Vacation  with Jennifer Stacey, M.S. will be held at the stunning Villa Camparone in the beautiful Chianti region in Tuscany, Italy, July 13 – 20, 2013. It is 20 km northeast of Siena, nestled amongst a manicured wine estate of 2500 acres of vineyards, olive groves, cypresses and woods.  More details coming. info@peakperformancepilates.com!  Dr. Gotz Lehle, MD will be offering private consults and a lecture. Space is limited. peakperformancepilates.com/retreats  Flyer:  Camparone flyer 2013 finsml  pictures provided by Valeri Bottazzi.

Precision is one of the principle of Pilates. It is a good principle to focus on in the new year. When you are performing Pilates, check and see that your legs and feet are aligned, and are full of energy. The legs should be zipped together when performing many skills such as the Hundred, The Double Leg Stretch, The Double Leg Kick, The Footwork, The Rowings, The Pulling Straps, an others. Kathy Grant used to say: “Friendly Inner Thighs; if  you let them get to know each other, they might like each other.”  The feet should be in line with the shins, the entire lower limb should be aligned. Ron Fletcher was very particular about the zipped legs. It encourages recruitment of the center and the inner thighs, and stretches the IT Band. It also enhances walking mechanics, because it allows you to get that foot under you when you are weight bearing on one leg.

Have a safe, magnificent and joyous New Year!

Sit in a chair. Hug yourself by placing the right hand on the left shoulder and the left hand on the right shoulder. Reach the back of the crown of the  head to the ceiling and allow your sternum to release down. Breathe into the back of the left lung as you turn to the left. You are trying to turn like a cylinder. Exhale, return to center. Breathe into the back of the right lung and turn to the right. Your head is aligned with the body. Exhale, return to center. Do not lean back as you turn. Enjoy!  Happy Holidays!

Relax, Rejuvenate, Regenerate. 

Happy Holidays!

photo copyright 2011  J. Stacey  Calla, Gloriosa, berries

Give the Gift of Health! You can give a gift certificate for Pilates’ sessions. You can help a friend or family member realize a dream holiday by contributing towards the next Pilates+Vacation retreat in Europe (https://peakperformancepilates.com/retreats/). You can also choose from an assortment of Pilates’ books (https://peakperformancepilates.com/books-teaching-manuals/), Pilates apparatus or Rollers, Balls, Magic Circles, Overballs, Neck Pillows, Ergo-sits and therabands. Your friends and family will appreciate your thoughtfulness.

Coccyx curl to bridge: Lie supine, hands and wrists flat, shoulders down and wide. Inhale into the back and sides,  curl your tail towards your belly button, sacrum slides toward your feet. Kidneys and last ribs heavy on the ground. Exhale, continue to slide your sacrum forwards and up the wall keeping the last ribs and kidneys imprinted. Pretend someone is pulling the bottom of the back of your shirt forward and up. You can roll up to a hammock position or go farther until your body is like a plank from the back of your heart to you knees. Keep the abdominal cavity hollowed, do not overwork the outer abdominal muscles (and pooch). Do not lift the chest up. Keep the chest away from your chin. Pretend there is a lemon or grapefruit under you chin and you do not want to squash it. Shoulder blades on the mat. Fingers slide towards the front wall (especially the little fingers). Reach forward through the knees. Inhale, exhale to roll forward and down sequentially: heart, lowest rib, kidneys, upper lower back, middle lower back, lower lower back sacrum and then tail. Add space between the vertebrae by lengthening forward. Repeat 2 – 3 times. Stretch your hamstrings when you have finished.