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Myofascial Release
Myofascial Release techniques are used to stretch and lengthen the muscles and connective tissue allowing for less pain, greater flexibility, and more functional posture and movement patterns. These techniques may be appplied manually by skilled Rolfers, Myofascial Release Practitioners, and by some Physical Therapists and Masssage Practitioners. Many myofascial release techniques may be easily taught and practiced with the assistance of a few small affordable tools. Part of the beauty of these practices is that they provide a feedback mechanism as to the state of our muscles, joints, and connective tissue (many people are often clueless as to what tissues may be tight or sore in their body!) while at the same time being therapeutic. As the practitioner, you have the opportunity to discover how much pressure you may need in any given moment, to choose which of the tools offered bring you the greatest results, and finally, for some, on opportunity for self reliance in pain control.
We practice these techniques at the beginning of all of my mat classes (Pilates and Somatic Exercise) to warm up and release. I find that these skills are the ones which my students will turn to between classes to maintain a sense of ease and de-compress areas which tighten in response to our stressful lifestyles. When core strengthening and stabilization exercise is added to a myofascial release therapy program, an elegant and supportive shift in posture may occur.
Core strengthening exercise
Core strengthening exercise addresses both deep abdominal strength as well as all the smaller more intrinsic muscles which are deep in the body. It is creating strength from the inside - out rather than toning the big outside muscles which people go to health clubs to do. Amazing things can happen when one begins to exercise from the inside- out. All of the tiny muscles which wrap closer to the bone and assist with balance, stability and fine motor skills are activated in a mindful and meaningful manner. A greater sense of grace and length is achieved, not to mention being able to pull your socks off and on without having to sit down! The core breathing focus on ribcage expansion (particularly in the back and sides of the ribs) greatly increases lung capacity. The increased oxygen uptake with core breathing can bring a sense of strength and euphoria. (NOTE: Conscious breathing practices should be part of any persons life who suffers from depression, gloomy moods or low energy!) Core strengthening work creates much more efficient and comfortable digestion, as the muscles and connective tissue which support the organs becomes toned. The pelvic floor also becomes more toned, assisting in support of the bladder and lower digestive organs.
The Principals of Pilates
Principal 1: Centering
In Pilates, all movements originate from the center of the body, which is located in the pelvis, just below the navel (inside). Anatomically, our center connects several large muscle groups and refers to the musculature located deep within the abdominal area. From our center we support our spine and major organs, strengthen the back and improve alignment and posture. With a properly developed center we are less vulnerable to fatigue and lower back pain.
Visualize your center as a sphere. As you contract to muscles in this area, imagine the sphere shrinking in size — a three-dimensional movement. During Pilates exercises you learn to maintain this contraction without holding your breath.
Principal 2: Control
In Pilates, control is essential to the quality of every movement. Overexertion of the muscles is not a principle of Pilates. The underlying assumption is that exercise motions and movements performed without control can lead to injury, but exercises performed with control produce positive results.
Principle 3: Concentration
The mind-body connection is at the very core of Pilates, and the key to coordinating mind and body is concentration. In this discipline, the focus is on careful, precise and slow foundation work. Before you perform a movement, organize your thoughts and cues to encourage full-body awareness. During each movement, stay aware, not only of the moving body part, but also of what the rest of the body is doing.
Principle 4: Precision
Movement precision builds on concentration. Precision is achieved by clearly moving, directing and placing the body and its parts.
Principle 5: Breathing
Pilates, like yoga, calls for complete, thorough and purposeful inhalation and exhalation. Conscious breathing and specific breathing patterns assist movement by focusing the attention and direction of the body and by delivering oxygen to the muscles being used. Full breathing also assists in removing non-beneficial chemicals that may be stored in the muscles (Pilates 1945).
Principal 6: Flowing Movement
Dynamic fluid movement is another principle of Pilates movement. Smoothness and evenly flowing movement go hand in hand, assisting the connections (or transitions) between movements. An exercise should have a specific place where it begins and ends, with a seamless middle of precise motion emphasizing grace and control.
CLASS FLYER for Spring 2006
Equipment List
The easiest way to find the equipment is to type the
part number from the product that you want into SEARCH menu on www.optp.com
Essential Exercises
Pilates Ball Exercises
Pilates Mat Exercises
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