Break It Down: Single Leg Circles

Nothing will loosen up your hips and prepare you for the rest of your mat session quite like Single Leg Circles.  This may seem like a simple exercise, yet keep in mind you are working more torso stability than hip mobility.

Purpose- lubricate hip socket, stretch hamstrings/low back, stability of torso, improve range of motion

Preps- Hamstring/Leg Stretches, Feet in Straps on Reformer, Leg Circles on Cadillac, Knee Stirs

Form- stabilize & (if possible) lengthen bottom leg, stabilize the pelvis with core (no rocking from side to side), increase range of motion with each repetition

*May not be appropriate for those with very tight hamstrings or painful/popping hips.

Modifications- use rope/band to assist with movement, bend the working or stabilizing leg if hamstrings are tight, decrease range of motion to prevent pain

How to Advance- increase range of motion, circle both legs together

Challenges- curl up upper body & hold while you circle, lift bottom leg off ground

Field Trip: Foot Reflexology

With all the running I do, I decided it was time to give my feet a reflexology session to take out the kinks.  Blisters from my past few runs had been hindering my performance and slowing me down.  Luckily, I meet Lauren through the fitness classes I taught and she referred me to to her studio Serenity Room.

The session began by propping me back into a chair so I was in a relaxed state.  She massaged one foot at a time and mentioned some of the areas found in this diagram to tell me some "trouble" spots.  These pressure points in the feet, when touched help the body eliminate toxins and heal faster.  Not to mention it feels great to relax your soul!

The first session I had left my feet feeling like I was walking on clouds.  That same day my low back and right shoulder blade adjusted back into alignment.  The next day I felt tingling in my jaw (Lauren had mentioned she had stimulated my gum region).  As time passed it felt easier to breath and my blisters fully healed on their own.

I went back the following week for another session and noticed that spots that we sensitivities previously now felt less tense.  This indicated my body was responding well to the reflexology.

If you ever get the opportunity, I highly recommend getting a foot reflexology session to experience all the wonderful healing benefits!

Fitness in the Park: At Home Workout

Great job everyone who came out for FREE Fitness in the Park at Plymouth this last week!  If you missed it here's the video with at home workout moves to add to your routine:

Pilates for a Purpose

Love Pilates?  Looking to make a difference?  Join Core Sport in "Pilates for a Purpose" donation based Pilates Mat classes held throughout the summer.  

All proceeds go to the Haiti Orphan Rescue Program.  

There is a suggested tax deductable donation of $10/class.  

Call the studio to register now!  

  

• Where: Core Sport, 829 Penniman Ave, Plymouth, MI 48170
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• Dates: June 18th, 2011 @3pm/June 25 @3pm/June 30 @5:30pm (before Open House)/July 16, 2011 @ 3pm
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• *Must register to reserve space for June 18th, 25th, & 30th dates since space is limited.
• *July 16th class will be held in Kellogg Park.
• Classes taught by Jamie White and Meghan Fidge.

FREE Fitness!

Get active this summer with FREE Fitness in the Park in Plymouth, MI on Tuesday, June 14th, 2011 @6:30pm.  Local Jamie White from Core Sport will be instructing a workout using resistance bands.  Afterwards there will be stretching and a sale at Sun & Snow.  Click here for more info.  

Stretch It Out

How do you prepare for a run or activity?  Make sure you incorporate stretching into your routine to increase your performance.  Let's lean about the different types of stretching:


Dynamic warm ups are a great way to prepare the whole body for activity!  This is an "active" form of stretching.  Dynamic stretching works to elevate your heart rate, increase core temperature, and prepare the body/mind with functional movements.  Remember, this does not include bouncy or "jerky" movements (otherwise known as ballistic stretching).  Dynamic warm ups help to decrease injury, prepare you to become mentally focused,  increase speed/force, reduce muscle stiffness, and increase fluid to lubricate the joints. 

Static stretching is best used when the body is already warm such as at the end of your cool down.  The main focus is to increase range of motion (ROM).  Make sure you hold static stretches for at least 30-90 seconds to reap the benefits.

Foam rolling or myofascial massage (soft tissue therapy) is another way to stretch even deeper.  This form of stretching feels like a deep tissue massage that you can perform on your own by applying pressure and "rolling" it out.  It is best to do this as part of your cool down after or along with static stretching.  Foam rolling will increase flexibility, reduce muscle tension and help you heal quicker.  Products such as Trigger Point Therapy have excellent tools that are also portable.