Tension, Be Gone!

Over the 4th of July my family drove down to North Carolina to visit with some friends over the holiday and needless to say 15hrs in a car is enough to make anyone a little tense.  So whether you are traveling for summer vacation or working extra hours at the office this summer here are some suggestions to release that extra stiffness.


The foam roll is one of the first pieces that jumps out in my mind when it comes to the end of a stressful day or long car ride.  Lying your whole spine (from crown of the head to tail bone) onto the roll helps your muscles relax and open up through your chest.  Upper body openers include Puppet Arms, Scissors, large arm circles, or slow head tilts from side to side.  To massage your whole spine have your arms bent at your elbows pressing active into the mat by your sides and imagine peeling your bones off like a piece of wallpaper with a series of Coccyx Curls or Hip Escalator.


Sitting for extended periods of time results in tight hips and the foam roll works wonders.  Lie with you back on the mat and slide the foam roll perpendicular to your body so it rests below your low back (supporting your sacrum).  Your hands will press onto the ends of the roll sticking out to keep your shoulders wrapped back and down.  Gently draw both knees into your chest maintaining your scoop for a set of Scissors, Bicycle (both directions) and Helicopter similar to how your would do them on the Arc.  


A thera band or towel can provide another option to melt away tension.  Stand or sit with tall posture holding the band or towel taunt at shoulder distance overhead.  Do some Side Bends, Twists or Chest Expansion.  Than lie on your back with your feet in the band for some Frogs, Lower/Lifts and Single Leg Circles.


These simple exercises will keep you loose and limber in as little as a commercial break.  Keep active this summer, but remember to take time to give yourself a well deserved break once in awhile!

Field Trip: Gyrotonics

As part of my Pilates training in Santa Fe, New Mexico I had the wonderful chance to experience a private Gyrotonics lesson taught by Master Trainer Celia Hulton owner of Gyrotonic Santa Fe.

My lesson took place in an upstairs studio on a Pulley Tower combination machine (shown at left). A former gymnast guided me through an array of fluid movements with resistance much as you would experience in water. Compared to Pilates which focuses on two dimensional work, the exercises are more three dimensional circular movements. This helps to release your joints and work all the smaller muscles of the body. I found my Pilates background knowledge assisted me in progressing through the lesson at a more intermediate rate (scooping and breathing were the same).

Throughout, I felt relaxed yet mentally challenged by the stability required throughout. We started with more upper body rotation work steaming from moving in my hips and finished with lower body feet in straps. Many of the exercises felt more open than is allowed in Pilates which let me stretch and strengthen in a new way. My only issue was that the machine seemed bulky, however I learned all parts are adjustable to fit any client.

For those that already do Pilates I would recommend experiencing the world of Gyrotonics. Its a wonderful supplement to any workout no matter your age. The cost is equal to that of a Pilates lesson (group classes also available), however locations may be more of a challenge to locate. Perhaps one day I will pursue this training or Gyrokinesis (more stool/floor work based) to enhance my education.

Field Trip: Bikram Yoga

After a few months of researching and debating I finally made the time to try Bikram Yoga. A few clients of mine have taken classes and other friends have raved about the intense experience of this form of "hot yoga" so I decided to test it out as a personal experiment. First class is free so why not?

I have experienced a variety of yoga types before and was familiar with most of the poses, however it adds a whole new layer to the practice when you step into a 105 degree room. We were told from the start by the instructor, it is common, especially in your first session to feel dizzy or vomit at some point within the 90 minutes. Luckily for me I didn't experience the latter. The warmth is meant to help your muscles stretch and clear out toxins...and let me tell you I was drenched in "toxins" within the first breathing exercise.

Moving through the instructed sequence of 26 poses (shown at right) in a room with full length mirrors I was glad I chose to wear black to hide the sweat cascading down my appendages. I also now fully understood why the web site had told me to dress like I was going to the beach and arrive on an empty stomach. Once we moved through the standing sequence I was looking forward to the floor work, but I found the second half the the class almost more challenging.

Each pose is done twice in the series. I noticed that repeating the movement allowed me to get deeper into the position which made me feel accomplished. When it was all over it was refreshing to take in a breath of air outside. I even felt a little lighter (probably because I lost about 3lbs in water weight). Even my muscles were looser, almost as if I'd had a massage. I was mostly just glad to go home and take a much necessary shower.

Part of me feels this isn't a safe workout to do on a weekly let alone daily basis because of the heat making it difficult to breath, but maybe one day I'll go back again. For now I'm glad I have the experience and will take some insights I gained to my Pilates teaching.