According to an article in the Huffington Post, the American College of Sports Medicine (ACSM) has ranked the top 20 fitness trends for 2012.  A survey was completed by 2,620 ACSM certified fitness professionals.  While some things have remained the same, Pilates is off the list for the second year in a row.  But let’s take a look at the list…  Then help decide if you think Pilates should still be considered a player in the top 20 trends.

ACSM’s Top 20 Fitness Trends for 2012

OK, Pilates teachers & students…what do you think about this list?

As I look at it – and think about what I do when working with my clients to improve their whole-body health with Pilates, I see Pilates as a key fitness player in at least the following categories:

Patient Referrals – many doctors, chiropractors, physical therapists, and massage therapists are referring their patients to Pilates.

Sport-Specific Training – I know that I’m working with runners, tri-athletes, dancers, equestrians, football players, soccer players, swimmers, cyclists, and other athletes who are using Pilates to help them stay safe, injury-free, and improve their sports performance.

Functional Fitness – Pilates is the tool I use to help my clients understand how their body is designed to move.  Everything in Pilates IS functional fitness!

Group Personal Training – Yes, we teach Pilates as a group personal training experience with duets, trios, quartets…

Core Training – Pilates is primarily thought of as a “core training” experience.  Of course it’s much more, but with every exercise we are working the core.

Personal Training – In my opinion, the very best way to start as a Pilates student is with one-on-one Pilates personal training.  Pilates teachers ARE in the Personal Training business.

Fitness Programs for Older Adults – What is “older” anyway?  Isn’t 60 the new 30?  I find that many “older” adults are embracing Pilates because it is a life-time fitness activity that is much gentler on their bodies, and provides great benefits without the additional stress or strain from activities they enjoyed in their youth.

Strength Training – Pilates IS a combination of strength and flexibility with every exercise.  Pilates is strength with length, a great combination for a sleek physique.

Certified & Educated Fitness Professionals – Well to be a Pilates Teacher requires a great education!  A well-qualified Pilates Teacher has put in the time to develop their professional skills, has completed a comprehensive Pilates Teacher-Training program, and has the opportunity to sit for a nationally recognized Pilates Teacher Certification Exam through the Pilates Method Alliance.

So by my count….out of the top 20 fitness trends for 2012 – at least NINE of them can be achieved through Pilates!

Who says Pilates isn’t still on trend?  Perhaps now Pilates has moved beyond “trendy” and into the mainstream consciousness of intelligent people looking for an efficient and effective way to improve their fitness and whole-body health.

Let’s bust this fitness “trend” list
and show the world how many benefits Pilates has to offer!

• What was your reason to start enjoying the benefits of Pilates?
• What has Pilates done for you?
• If you are a Pilates Teacher, How many of your clients use Pilates as their primary method of exercise for fitness & wellness?

Do you agree with the ACSM’s Top 20 Fitness Trends for 2012, or do you think Pilates should still be on this list?

Voice your opinion, and let’s keep Pilates relevant in the fitness industry as one of most participated activities for strength, flexibility, and a healthy mind, body, and Spirit.

Regardless of your sport, ankle pain and foot problems are one of the quickest ways to end up on the sidelines

Have you ever experienced a sprained ankle, or other foot injury?  Do you know that because of a previous injury, the chances of re-injury are much higher?  All that limping around while things hurt can create muscle imbalances that may not get addressed during your recovery.  A little extra emphasis on foot care can go a long way to keeping you in the game and participating in the sports and activities you love.

This is a re-post of an article I wrote a while back with ankle exercise tips to avoid injury.  Always nice to have a reminder & refresher on things to do to keep your feet fit!   Help keep your feet and ankles in tip-top training condition with these excellent ankle strengthening exercises.

Have you ever thought about what your tongue is doing during exercise?

If you or your Pilates clients are interested in:  Better breathing habits, reducing neck pain / neck tension, improving the execution of exercises that articulate the spine, freeing up the whole body for flow and ease of functional movement.  Then I recommend that you play with, introduce, and think about what the tongue is doing in your mouth during a workout.

This may not be something to add into the mix for a beginner Pilates student who is still getting in touch with basic body awareness and just figuring out how to execute the exercises. But for intermediate Pilates students who are focused more on fine-tuning their exercise technique, the tongue can be one more thing to pay attention to that will help enhance and improve performance.  And, if where your tongue is in your mouth and what it’s doing improves performance for Pilates – Imagine all the other sports, and daily life activities that paying attention to your tongue could be a valuable asset for helping improve overall wellness, functional movement, and improved athletic performance!

The tongue is a pretty large & powerful muscle sitting up there in your head. It shares a common nerve root with the Diaphragm.  So what the tongue is doing in your mouth can dramatically affect how well the diaphragm is working, and your ability to move higher volumes of air (oxygen) into and out of the body.

If you are familiar with Eastern concepts and Meridians, the tongue placement on the roof of the mouth closes the circuit for the Central & Governing Meridians.  This is used during circular breathing and Cosmic Egg meditation techniques, but during these meditation techniques, on the exhale the tongue remains on the roof of the mouth.

During Pilates workouts we are doing more vigorous exercises, and a part of our breathing goal is to transfer as much oxygen as possible into and out of the lungs.  To accomplish this we must change the tongue position in the mouth, allowing it to drop to the floor of the mouth on the exhale, to cue the diaphragm to release, lifting and pushing air out of the body as quickly as possible for the “forced exhale” that Joseph Pilates encouraged during exercise.

How To Use Your Tongue Effectively During Pilates & Exercise

• When you inhale, the tip of the tongue should be lightly placed on the roof of the mouth right behind the front teeth.  The tongue placement here cues the diaphragm to drop on the inhale so the lungs can fill with air.
• When you exhale, the tongue should drop to the floor of the mouth. This cues the diaphragm to lift up and assists in emptying the lungs.

Any exercise that the neck and head are involved with can benefit from paying attention to the tongue during exercise.  If your goal is to facilitate better breathing, reduce neck tension, improve neck mobility, and assist better articulation of the entire spine for flexion, extension, side bending and rotation, spend a couple of workouts focusing on what your tongue is doing in your mouth during your Pilates workouts.  Discover how being aware of what your tongue is doing affects the freedom and ease of spine articulation and your overall movement experience.

Pilates Exercises To Practice with This Tongue Technique

On every exercise there is the opportunity to train the tongue to better support your breathing and movement.  But on some exercises you may find this particularly helpful.

Play with the Tongue Placement on the following Pilates Exercises:

For Improving Spine Flexion / Bending Forward

• The Roll Up
• Spine Stretch Forward
• Neck Pull
• Rolling Like a Ball
• Short-Spine Massage
• Long Spine Massage
• Elephant-Round
• Kneeling Knees – Round/Off
• The Roll Down w/Bar
• Parakeet
• Tower
• Teaser

For Improving Spine Extension / Arching Backwards

• Swan prep
• Pull Straps & T
• Down Stretch
• Short Box – Round to Arch
• Swan w/Push Through Bar
• Spread Eagle
• Back Bend over Barrels

For Improving Lateral Flexion / Side Bending

Hint for Side Bending:  When you side bend, allow the tongue to drop to the floor of your mouth, and go towards the side you are bending to.  (Side bend  to the right – the tip of the tongue will be on the roof during the inhale, and it will lay on the right side of the teeth on the exhale.)  If you side bend right, and the tongue goes left it is counter-balancing the bend and will restrict your neck and head from moving in the correct direction causing more neck strain and eliminates the body’s ability to sequentially articulate through the spine sideways.

• Mermaids
• Short Box Side Bends
• Seated Side Bend
• Standing Side Bend

For Improving Spine Rotation / Twisting

• Seated Simple Twist
• Saw
• Stomach Massage Twist
• Short Box Twist
• Snake/Twist

This is by no means a full list of exercises to play with tongue support on!  But hopefully a good starter-list with a few of the exercises I have used with my clients to introduce this concept with to discover the benefits that tongue placement has to offer for improving form, function, and exercise technique.

As with any new concept – add this thought in to simple, more basic exercises first, where technique and body awareness is already in place so clients don’t have a million and one things to pay attention to, but can maintain their body placement and can put their primary focus on feeling what the tongue is doing and how it affects their movement.  Then progress to incorporating this “Tongue Technique” with the intermediate and advanced Pilates repertoire.

I would love to hear from you about what discoveries you have made as a Pilates student, or Pilates teacher with incorporating a little emphasis on working and releasing the tongue muscle on your inhale & exhale during exercise.

• Can you notice a difference in the ease of your movement? 
• Is your neck more relaxed? 
• Does this help you get through your sticky-spots on exercises like the Roll Up & Neck Pull? 
• Is it easier to roll down out of Short-Spine?

Play with this, share it with your friends, and then please drop me a comment and update me on what interesting things you’ve discovered while paying attention to your tongue during your Pilates exercises and any other health & fitness workouts.

Have a Fit & Fabulous Day!

The ever important pelvic floor muscles are key to executing Pilates exercises correctly. 

Becoming more aware of where your pelvic floor is, how to contract these important little muscles, and practicing using them during your Pilates workouts – in time will carry over into your daily life & sex life.

Whether your postpartum, post 50, or any age younger or older, Pilates can benefit YOU!  (And improving your sex life is a BONUS to enjoy better health!)

Read more in the Huffington Post article -  Pilates: Sex And Health Benefits For Midlife by Debra Ollivier.

After the experience I have had recently to identify my personal food allergies, I believe that everyone should consider being tested for food allergies.  And anyone who suffers from any chronic health issues should definitely get tested to identify if there are any foods that may be contributing to the way you feel, and your chronic poor health.  More pills to alleviate the symptoms doesn’t really solve the problem.  And it is possible, and probable that your health will improve if you nourish your body with the right foods, and avoid foods that your system cannot process or handle efficiently.

I have struggled with inflammatory issues almost my whole life.  As a child, the joint pain in my ankles had me popping anti-inflammatory pills like candy.  As an adult, I have had 3-4 flares of Optic Neuritis (an inflammation of the optic nerve which causes blindness.)  Lucky for me each time I’ve had to take high dose steroids to reduce the inflammation my eyesight has been restored.  But the fact that my system was so inflamed that it caused me to go blind in the first place IS something to take notice of.  Not to mention the back pain, joint pain in my hands, tender spots throughout my body, being tired all the time, depression…and the list of how I used to feel  eating allergy-laden foods goes on.

Personally, I’ve also had a bit of extra belly fat (inflammation in my gut…)  And it has always been practically impossible for me to ever lose weight.  The only way my weight has ever changed was to fast or stop eating – and THAT’s not a healthy way to live either!

My family practice doctor, eye doctors, and the rheumatoid specialists I saw for my eye never seemed concerned about the foods I was eating.  In fact, I specifically asked the rheumatoid specialist if there was anything I should eat, or avoid that would help heal my body and get me off steroids – and she almost laughed at me, commenting that what I eat has no relevance on my inflammatory issues!

But I’m here to tell you that what you eat DOES make a difference in how you feel.  And because we are all unique individuals, don’t assume that because it’s a food that should be, (or is advertised and marketed as “healthy”) that it is a healthy food for you – unless you’ve done your due diligence and had allergy testing done to identify it’s safe to eat.

Here are the Top 8 Food Allergens:

1. Milk
2. Eggs
3. Peanuts
4. Tree Nuts
5. Fish
6. Shellfish
7. Soy
8. Wheat

These are by far not everything you might be allergic to.  With any food you eat, your body has the potential to be allergic to it.  Some allergic reactions happen almost instantly.  (like not being able to breathe…  or breaking out in hives.)  But other reactions might not be as noticeably tied to what you eat.  Because of a potential  24-48 hour delay – you may find it difficult to actually tie symptoms you feel to the foods you have eaten.

Before the Holidays, I had blood allergy tests and a stool analysis taken to check my gut flora and tell how well I’m able to assimilate what I’m eating.  OH MY!  What a wake-up moment…

So I thought that as a Pilates teacher & health professional that I had a pretty good and healthy diet, but EVERYTHING that I was eating that I thought was “healthy” and good for me, was causing a reaction in my system! 

And nobody ever told me that if you had a latex allergy there were FOODS to avoid! (Bananas, Avocados, and Mangos) are somehow related to latex…  So I think I’m eating healthy to put bananas & mangos in my smoothies, and getting my good fats with a couple of avocados a week…but in reality – I’ve only been contributing to the inflammatory problems in my system with these and all the other foods I’d been eating.

So how have I had to change my lifestyle to eat allergy-free foods?

• I’ve cleaned out my kitchen cupboards of every food & spice that I need to avoid to stay healthy.
• I’m reading every label before I buy a product
• For the most part if it’s not a fresh/ whole food, I’m avoiding it.
• A little bit more meal planning, prep, and cooking.
• IF I eat out, making good choices and asking for specially prepared allergy-free foods.
• Rotating the foods I eat, so I don’t eat the same foods every day.
• Adapting recipes to only use allergy-free ingredients.
• STICKING WITH MY HEALTHY FOODS LIST AND AVOIDING EATING MY IDENTIFIED ALLERGEN FOODS.

How has this helped so far?

• I FEEL 100% better!
• My energy level is higher
• I am sleeping more soundly
• I am physically (& mentally) stronger
• I have lost 6-7 pounds in only  4 weeks.
• My belly is flatter
• My face is thinner
• I am Happier!

I am amazed at how quickly and dramatically the inflammation in my system has gone down in only ONE month by avoiding foods that I’m allergic to and only eating foods my body can digest and process easily! 

It was a little overwhelming when I discovered what I was in for and needed to change to make this positive improvement in my overall health and allergy-free eating plan.  But with the support of my good friend Kirstin Carey, owner of the amazing Nourish 123 restaurant, who understands eating with food allergies, the help of my doctor who ran my tests, along with my family to accept a new meal plan – it hasn’t been as bad as I expected….And the benefits of my improved health are making it easy to stick with my new healthy eating plan.

If you are on a personal journey to improve your health, and checking for food allergies is something that you have not done yet.  I highly recommend you consider finding a physician in your local area who can assist you with this.

It is a positive, life-changing, health-improving experience to live and eat with an allergy-free lifestyle!

For more information about food allergies here are a couple of helpful resources:

Arizona Food Allergy Alliance 

Nourish 123 

Are your current breathing habits helping you stay healthy, or potentially causing back pain, shoulder pain or neck pain?  Is your current breath pattern helping improve your posture with every breath you take?

Breathing is something we take for granted.  It happens automatically to keep us alive.  Inhaling is the first thing we do when we’re born, and exhaling is the last things we do when we die.  Every minute, of every day  for our entire life, our heart beats to pump life nourishing blood through our system, and our lungs and diaphragm work to provide oxygen to our blood & cells.

It’s nice to know that we don’t have to think really hard to keep breathing and stay alive, but better breathing habits definitely have added benefits to improve our health. 

These Pilates Breathing Tips Can Help:

My dear friend and Pilates mentor, Dianne Miller, made this comment to me about breathing – and it was a revolutionary thought  that has stuck in my brain and helped focus on breathing to improve posture,  assist with the natural action of breathing for compression/decompression of the spine, improve Pilates exercise technique, and help reduce both lower back pain, and neck pain.

“Breathing elongates the natural curves of the spine.”

This is a KEY principle in allowing the breath to assist the body for improved posture & functional movement!

“Breathing elongates the natural curves of the spine.”

There Are 3 Distinct Curves of the Spine: 

1. Lumbar Curve – An arch in the lower back.  (Ideally with the apex of the curve at L3 – at the belly button.)
2. Thoracic Curve – A rounded, flexed upper back.  (So the curve of the shoulder blades can rest on the curve of the ribcage, that is attached to the curve of the spine.)
3. Cervical Curve – An arch in the neck.  (Which should mirror the arch in the Lumbar spine.)

These curves work as a balance, and shock-absorbing system as we sit, stand, walk, and run – fighting gravity all day.

What happens if your curves are not bending at the right spots? 

Balance is off, and there will be undue stress placed in other parts of the torso, neck,  and back.

For Example:

I used to be a gymnast & dancer.  Big arch in my lumbar spine, (spanned my lumbar & ½ of my thoracic curve.)  This long, over-extended arch put a lot of additional strain on my lower back.  My abs could never pull in enough or work hard enough to keep my back from hurting.  And because my thoracic curve was not in flexion, but in extension it restricted my ability to get air to the bottom of my lungs – which made me a very shallow, high-chest breather.

With this posture position, I had chronic low back pain, chronic neck pain, tight shoulders, and usually by Friday afternoons a whopping headache from trying to hold things together with tension and tight muscles in the wrong places.  In addition to this, I experienced a voice injury – because I held my head forward on my neck and there wasn’t enough free air-flow through my windpipe as I spoke for me to project my voice without strain.  But I am not alone…many people have a similar posture position to this!

• Any posture that deviates from the 3 natural curves, balanced, and changing directions at the appropriate points will have an increased risk of back pain and neck pain.
• Any posture that does not “Ride the Breath” to elongate the natural curves of the spine on an inhale, and allows the back bones  to naturally come closer together on an exhale, is missing out on the benefits of breathing for better health.

Become Aware of Your Breathing Habits:

Stand in front of a mirror and watch yourself breathe.

Where does the air go inside your body as you inhale?

• Into the Belly?
• Into the Back, Lower Ribs?
• Into the Chest?

If when you inhale air is going into the belly – you are losing the support in the front of your Lumbar Curve, and your inhale is pulling your lower back into more extension, and causing the back bones to come closer together.  Resulting in compression on your inhale AND more compression on the exhale.  Not a happy feeling for your spine!

If when you inhale air is going into your chest – you are increasing the extension of your thoracic curve.  This means your whole back is arching more, creating more tension in the mid-to-low back and eliminating the opportunity for you to fully fill your lungs with air.  Breathing will be quick and shallow.  The back muscles will be over working, and it will be difficult to get the abdominals to function for better balance and support.  The shoulders will also more-than-likely, be elevated with an increase in neck & shoulder tension, and the head forward, out of balance on the spine.

Learning to inhale and fill the Back, bottom ribs first, then continuing to fill the lungs up through the back of the torso is optimal.

In Pilates we call this Posterio-Lateral Breathing.  You are breathing into the back and sides of the ribcage.  Since the ribs are attached to the spine, if you start filling at the bottom first – the ribs will lift and separate as you fill with air.  When the ribs come apart, it gently pulls each segment of the spine apart also – opening the space between each joint and providing a natural moment of decompression. 

This Posterio-Lateral / Back Rib breathing technique will lift the ribcage up off the hips, while maintaining  and elongating the natural curves of the spine.  The result:  Better posture, reduced back pain, and an improved range of motion for functional movement.

Let’s take a look at your shoulders, neck, and head while you breathe.

Stand back in front of your mirror, and look at what your neck is doing as you breathe in.

• Do you see the front of the neck grip and tighten as you inhale?
• Do your shoulders actively hike up around your ears on your inhale?
• Does your head get closer to your shoulders as you inhale?
• Does your neck & head lengthen up and away from your shoulders?

If you see any of the first three happening as you inhale, neck muscles tighten, shoulders rise, head gets closer to your torso… you are jamming your head into your body with every breath!

Strive to carry the inhale up the spine with a relaxed neck, and continue lifting all the way up to the base of the skull.  You should feel like your head is a helium balloon floating up to the sky on your inhale.  Done well, the shoulders will rise a little, but only because you are filling with air, not because they are actively lifting.  I almost feel my shoulders go down, the farther up I fill my spine with air.

The shoulders dropping (or pulling down from the bottom tips of the shoulder blades) can be a great anchor point for leverage to ensure the lifting and elongation of the spine on your inhale. This counter-leverage may stretch your neck muscles a bit.  By keeping  your head up lighter at the top of your spine, and doing less gripping with your shoulders and neck muscles when you inhale, you will begin to notice a significant reduction in neck pain.  For me, figuring this out with my neck meant my Friday afternoon headaches went completely away!

Learning to elongate the natural curves of the spine on your inhale, and maintaining good core support on your exhale will help improve your posture, and keep your neck and back healthy.

Ideally this Posterio-Lateral Pilates breathing technique should be your everyday breathing style.

It probably won’t happen overnight!  But throughout your day, pause and take 5-10 breaths focused on feeling the lengthening of your spine, and support of your belly, with your shoulders relaxed down and your neck and head floating up.  In time, you will begin to notice that your body is naturally doing this a bit more as you are reinforcing better habits for whole-body health.

Practice this new breathing habit standing still or seated first, then apply it to everything you do for movement and exercise.  Pilates, Yoga, walking, running, dance, weight lifting, swimming, cycling, cleaning the house, mowing the yard… with everything you do – learning to breathe better is your best-friend for a healthy life!

A friend of mine who is an avid belly dancer shared this video with me.  I have to say, gender is irrelevant.  Bagoas know who Bagoas is!  Whether you are male or female…  Can Your Abs do this? 

I am in awe, and inspired to put my Pilates training to practice and take some belly dancing classes.  Know that I’ll be nowhere as amazing as Bagoas.  But holy cow – it’s something to strive for!

Hope you enjoy this as much as I have.  It’s time to watch an amazing display of core conditioning, muscle control with Bagoas the belly dancer.

Enjoy!

Click here to view the embedded video.

Yamuna foot savers are one of the most fabulous foot care products ever invented!

I take mine with me when I travel.  They are easy to use anywhere, and take up almost no space to pack.  After a long run or workout, or when I’ve had to wear dress shoes all day, my Foot Savers help release the tension and achy muscles under the sole of my feet.

After having sever foot-pain problems as a teenager, I am now happily running ½ marathons with zero foot pain or foot injuries, thanks to my Foot Savers, and other Fantastic Feet exercises I practice to help keep my feet healthy.

Yes, you can use a tennis ball, or other small ball to roll along the sole of your feet, but it’s not the same!  A rolling massage is wonderful & feels great, but there is something different about standing still on a pair of Foot Savers that helps release tight muscles and fascia in a different, more passive way that will give you lasting results.

If you’ve never used a pair of Foot Savers, be prepared for some surprising tender spots along the bottom of your feet!  Breathe deeply, and if needed start with 1 foot at a time and progress to standing on both Foot Savers at the same time.  If the bottoms of your feet hurt a little while you’re standing on your Foot  Savers – you need to be using them more regularly.  Ideally, your feet should be comfortably and able to relax around the dome for an efficient & effective stretch with the help of gravity and your tall body posture oozing the arches around the domes.

This is one product I highly recommend.  If you are an athlete, runner, triathlete, walker, dancer, or anyone who’s on their feet all day.  A pair of Yamuna Foot Savers is a great investment to help you take better care of your feet, and improve your whole-body health.

See how easy it is to use a pair of Yamuna Foot Savers with this video:

Click here to view the embedded video.

If you’re inspired to get yourself a pair, you’ll find Foot Savers in the Foot Care Product section at Centerworks.com   If you have friends with foot pain, (or healthy feet & you’d like to keep them that way…)  Please share this great resource.

Let’s all enjoy  walking, jumping, running, and dancing with healthy, happy feet!

If you’re participating in Matwork classes and doing Private or Group Training on the Pilates equipment, there are many  Pilates equipment exercises that can help you find the right muscles and improve your technique to make your Roll Up easier.  But what if you’re only doing Matwork?

Here are 5 quick Pilates Training Tips To Help You Work On Improving Your Roll Up Exercise During Your At-Home Workouts, In Pilates Class At the Gym, Or Anywhere You’re Practicing Pilates:

1. Instead of bending your arms & legs to get through the sticky spots.  Keep your arms & legs strong & straight.  Slide your arms along the sides of your thighs while rolling back and up.  If your elbows stay straight, your back will bend more, the abs will work harder, and you will articulate more sequentially through the whole spine.
2. Use a Theraband looped across the soles of your feet to provide assistance & resistance to Roll Up and Back one vertebra at a time.  Remember:  Safety first!  Be careful that your band does not slip off your feet and whack you in the face.
3. Practice ½ Sit Backs on an Incline Board.  If you have a step aerobics bench, tilt it so that one end is high and one end is low.  Or if you’re at the gym, use the Decline Sit-Up Bench.  Only put your head at the high end with your feet on the floor and practice your sit ups.  (Start you’re your hands reaching along your thighs, progress to hands behind the head like Neck Pull.)  Being on an incline bench can help you feel your pelvis, low back, and bottom ribs get to the mat first for better bending through the spine.
4.  Relax your Chest & Look at your Belly.  Getting your eyes in the right spot cues the whole back to bend.  Relaxing your chest will help you use more abdominals and less arms, and a relaxed chest also helps your upper and mid-back to bend more  easily – aiding in the sequential articulation of the spine.
5. BREATHE!  Good Breathing is key!   Inhaling should lengthening the spine for good joint space so you can move more easily.   A strong exhale is what is needed when the going gets tough.  This forced exhale more strongly activates your abdominals to help curl you up and control your movement rolling back to the mat.  If you hold your breath when you get to a stuck spot, you will be holding your body still in that spot.  “Riding” the breath will help you ride the movement for good flow and a smooth articulation of the spine.

BONUS TIP:  Practice with hand weights, a weighted stick, ball, or Magic Circle in your hands with your arms straight, (elbows unlocked) and shoulders relaxed and down.   Actively pull your abs up, in, and away from your arms the whole time you are rolling up and rolling back to the mat.  The extra weight of a toy in your hands will give you a little extra boost to work through your challenge spots.

By applying at least one of these technique tips to your Pilates Roll Up exercise, (as well as any other similar exercises in your workout routine) with a little practice, and continued focus on your goal of easily articulating through your spine with good abdominal support, you’ll be doing great Roll Ups before you know it!

If you’ve found this information helpful, drop me a comment – I’d love to hear which one of these five Pilates training tips made the most different to you  to improve your Roll Up exercise technique!

Have a Fit & Fabulous Day!

How flexible is your Foot?  Do your toes bend easily in each direction?  Can you stand or kneel and tuck your toes way under to be securely balanced on the balls of your feet?  How far do your toes bend the other direction to point, like a ballerina in a toe shoe?  Do you run or walk and have stiff ankles and tight muscles in your feet & toes?  Do your feet cramp up a lot and leave you hopping around with calf cramps or foot pain?  Do you have Hammer Toes that fold and buckle from the middle of the toe joints rather than bending from where the toes meet the foot?  Do you EVER take even 5 minutes to do foot-care exercises before or after your workouts to help improve your foot fitness? 

This simple and easy toe stretch can get you started on improving all of the things listed above, plus help you with balance, speed, and better body posture.  Enjoy the benefits of reduced risk of injury and pain-free feet with this simple and easy toe stretch from the book Fantastic Feet!

Did you know that bending the toes down from the knuckles (where the toes meet the foot) helps to stretch the tighter muscles along the top of the foot, and strengthen the weaker arch muscles under the sole of the foot.

To do this stretch and get maximum benefits – use your hands to help manipulate your feet for a great toe stretch.

Find The Knuckles – Foot & Toe Stretch

• Place your fingers under the sole of the foot and your thumbs on top of the toes.
• Pull back and down under the ball of the foot, and lengthen the toes out away from the foot while using the thumbs to bend the toes finding the knuckles for a stretch.
• Lift up underneath the foot a little more under any of the knuckles that are not “popping up.”
• Hold for at least 3-5 breaths, then release.
• Repeat this stretch on each foot at least 3 times.

You should easily be able to see all five of the knuckles of your feet ( just like you’d see the knuckles on your hand when you make a fist.)

Check out this video to see how more about how to do  this easy foot-fitness exercise.

Click here to view the embedded video.

Stretch your toes, lift your arches, and improve your foot health in a couple of quick minutes of foot-care a day!

To learn more easy foot fitness exercises and get great fitness products for your feet, visit Centerworks for foot care products to keep your feet healthy & strong.