Peak Performance Pilates

After reflecting on my client’s experience, I suggested she breathe through her nose while she was recovering (see previous post).  Stress can influence the heart, so I recommend that when one is stressed or anxious, one should try breathing through the nose. Breathing through the nose stimulates the parasympathetic nervous system which leads to vasodilation.  It suppresses the sympathetic nervous system (which raises the heart rate and constricts the blood vessels). There is also evidence that a nitrous based compound found in the nose helps the body utilize oxygen.  More can be found about this breathing in all of my books.

A client of mine underwent a hip replacement surgery. Following the surgery her blood pressure was elevated and she experienced atrial fibrillation. The hospital treated her and ran many tests for the heart. She asked if she could help, and offered to meditate. The nurses thought it might be beneficial so she meditated. The atrial fibrillation disappeared.

On the heel position, Romana used to sit on the bottom of my feet to push the forefeet towards the shins (during the bending of the legs).  Joseph Pilates and Romana required the toes drawn back towards the shin, which is good exercise for the anterior tibialis.  I tend to require long toes (like you are standing on the wall in front of you with a slight dome in the metatarsal arch).  Kathy Grant required long toes, Carola Trier-inspired teachers encourage the doming of the metatarsal arch and long toes.  Drawing the toes back enhances recruitment of the thigh muscles (especially the VMO) but can add tension to the hip flexors.  My clients tend to overwork the hip flexors and thighs during the Footwork, so it is not a good idea to use a technique that encourages the hip flexors and thighs to overwork. Although Kathy Grant did not like to have the toes up on the Footwork on the Chair, I do teach the Footwork on the Chair with the toes up (to recruit the VMO).    The other cue I like in the heel position I learned from Physio-synthesis:  to feel like you have a hook on the outside of your outer arch which pulls up from the outer arch to your outer ankle bone (As Glenn D’mello says: “Feel like you are pulling up your boot straps.”)

I will be discussing the knowledge that was taught to me by Romana Kryzanowska in this blog for the next few weeks. I will be reviewing some of the cues and images she used in the Reformer Repertoire. All of the tips can be found in my 256 page manual “Teaching the Universal Reformer Repertoire.”

The Footwork : The order of the Footwork is: The Pilates V, Heels, Arches, Toes (tendon stretch-or up and down with the heels).  The feet are placed in different arch positions depending on which  Master Pilates’ Elder you learned from.  All of the arch positions are productive.  Romana always told us to place the liver (reflexology) point on the barre.  The legs are zipped together.  The heels are low and not up on tip toe.  Mr. Pilates was interested in Eastern principles, so the various foot positions on the barre provides an extra advantage of  the barre pressing onto different reflexology points.

Jennifer Stacey, M.S. will be teaching an exciting “Specialty Hour Class” on February 8, Tuesday,  4 pm to 5 pm at the SF studio.  It is called “Romana’s hour” dedicated to the teachings of Romana Kryzanowska, Master Pilates Elder.  We will review some skills, cues, levels and orders on the apparatus that Romana taught between 1989 and 2007.  Cost: $15.

The match between R. Federer and T. Robredo revealed several biomechanical concepts that are reviewed in the Pilates sessions I teach and in “Movement Perspectives™”: Robredo, who is very balanced, has aligned, straight legs and he pulls the ground back to propel himself forwards^. Federer has open shoulders and exceptional posture, and “hangs from his horizontals”*.  In this match the ball bounced too high to show off the effective use of the ground reaction force• on his backhand. When the ball is lower, Federer uses his legs to push down into the ground to follow through with the swing and the hitting of the ball forwards.  Maybe we will see it in Federer’s next match.  The Australian open is a good opportunity to observe proper movement and posture.  ^ page 124 “Movement Perspectives™”. *page 114 “Movement Perspectives™” •page 113 “Movement Perspectives™”, by Jennifer Stacey, M.S.

For weekly health tips dating from August, 2009 to the present, visit our Facebook page Peak Performance Pilates.  There are interesting health and movement tips and videos posted.

Place your hands behind your head, elbows wide. Step forward onto your left leg, lift your body up and over to the left side (lateral flexion), while inhaling and exhaling. Step forward onto your right leg and lift your body up and over to the right side. Stay long in your waist and neck. Reach up through the top of your head and elbows. Repeat 6 times each side. This skill was originally taught by Jeff Smith, a M. Feldenkrais based practitioner.

Here are a few tips on boosting your immune system and enjoying your winter:  Ingest warm food and liquids. Wear a hat, gloves, a warm coat outside, and down slippers inside. If you get cold you are using too much energy to keep warm, rather than having your energy go towards your daily functioning and immune system. Sleep at least 8 hours a night. Take a walk for 20 minutes. Practice your Pilates. Circle your hands and feet. Stretch your fingers with the palm facing up. Rub your jaw muscles. Breathe into your sides and back (kidney area) when you need to get warmer or acquire more energy. Belly breathe to relax. Good luck!

Utilize your centers while walking.  Try the following exercise:  Hands on your shoulders, elbows out. Inhale, step forwards onto your right foot, exhale and twist your upper body to the right. The left elbow will be facing forwards. Repeat on the left leg. Repeat 4 times on each side. Keep your shoulders down and do not lift your chest up or arch (hyper-extend) your back. Try this traveling backwards slowly: Step back onto your left leg, turn your body toward the right leg (front leg) so that the left elbow faces in the direction of the right leg (opposition). Repeat stepping onto the right leg. Try to feel your oblique abdominal muscles working. Repeat 4 times on each side.