by Judith Zimmer, Senior Pilates Teacher at Movements Afoot

Without being dramatic, I can honestly say that Pilates has changed my life, both literally and figuratively. Nine years ago I had a very serious accident. As a result, I incurred three injuries to my cervical spine, four injuries to my lumbar spin, carpal tunnel, cubical tunnel and fibromyalgia. I received, acupuncture, physical therapy and chiropractic care for seven years to manage the pain. I felt my condition was hopeless, until my doctor found a therapy center that offered pilates sessions twice a week.

After six months, I had gained flexibility, strength and endurance. In fact, there was such a marked improvement in my physical condition through out that year, that it was clear, Pilates was going to be a life practice for me. I gained a fuller range of motion and learned how my body had compensated for my injury. Then as my stability and strength grew, I learned how to correct my balance and work on improving my alignment. With the new knowledge of my body mechanics and the consistency of my practice, I regained movement that I thought I’d lost forever. My doctor was so impressed with my results that he began prescribing pilates to all his injured patients. He also began practicing pilates as part of his health maintainence routine.

My injury humbled me and pilates has helped me to heal. It has given me a greater sense of control and respect for my body. My practice has developed and with it came a greater understanding of the necessity of self knowledge and individual responsibility for good health practices.

After three years of practice I became certified as a teacher. Having been a teacher all my life, I love learning. Therefore, it was a natural next step to bring my passion and profession to a new level. My intention was to learn even more and I have. I have learned to care for and respect this unique body that each of us is given for this lifetime. I continue to learn and love sharing that knowledge.

Lesley Powell, Director of Movements Afoot

Traditional fitness people get angry at Pilates teachers saying ” You get taller” and/or “You are lengthening your muscles”. Sometimes this is how a client expresses the workout. In the Eskimo language, there are many different words describing snow and their different textures. Language has its limits in trying to explain a physical experience.

So why do Clients feel taller? Pilates works on better alignment of the joints, muscular balance and flexibility. When any of these factors are out of whack, it affects the structure. Look at an old barn falling down. Some of the structures have shifted, weaken and/or put more forces on specific places.

With our culture’s movement patterns changing, Pilates does have to adjust to this. So many people are stuck in flexion throughout their day with the computer, the car and couch potatoes. The original Pilates mat can be contraindicted for some clients. There is such a wealth of exercises to create an extremely dynamic workout without any flexion.

Lesley Powell, director of Movements Afoot

I appreciate Pilates more today than 20 years ago. My body is changing with menopause. As a dancer, I was hypermobile. My sacrum goes out of whack and my body compensates for this. Dancers typically overstretch which creates ligament laxity. Once a ligament is stretched, it will not return to its original length. That is why people with sprained ankles are proned to hurting their ankles again.

Hitting my 40’s and perimenopause, my flexibility is changing. One side feels very flexible and the other, very tight. Pilates has given me back the stability my spine needs with working on flexiblity as I strengthen. I feel balance after my Pilates workout.

Some of my other clients have problems when they overstretch without any stability training. Pilates uniquely works on stability/mobility at the same time. For the hypermobile, it creates a foundation. For the tight client, it brings the joints back to a normal range of motion.
I regularly take reformer classes at my studio. It is a beginner/intermediate class taught by Molly Wilson. Even a beginner Pilates Class is a great workout. I feel absolutely great after the class.

I still do a yoga practice. Sometimes the overstretching in a yoga class puts my muscles in spasm. I have learn to bring the Pilates principles of stability in my yoga practice.

Several people have come up to me lately at Movements Afoot and asked for a definition of somatic.

The soma is the living body. The body exists even after we die. The soma does not. It only exists when its breathing, living, expressing, feeling.

Somatic refers to paying attention to the signals from our living bodies, learning from body wisdom.

There are several organizations that represent the somatic approach. The one that is most affiliated with movement and fitness professionals is the International Somatic Movement Therapy Association. Check it out - www.ISMETA.org ISMETA is a professional organization that registered somatic movement educators and somatic movement therapists. There are numerous approved training programs including my Somatic Movement Therapy Training - SMTT. www.MovingOnCenter.org/SMTT.htm My training combines the expertise of Rudolf Laban, the creator of movement analysis and his protege physical therapist Irmgard Bartenieff, with the work of occupational therapist Bonnie Bainbridge Cohen. By combining an approach from Body-Mind Centering with that of Laban/Bartenieff Movement Analysis the movement professional is able to both view and describe the movement habits of clients AND support their healthy development with a deep understanding of anatomy, physiology and kinesiology (the study of human movement). As I have developed the SMTT this integrative system incorporates key movement principles and philosophy from LMA, BF and BMC while also having a life of its own based in my own background as an exercise physiologist, movement scientist, educator and developmental movement therapist. Derived from these interests, SMTT integrates dance science, conflict resolution, perceptual-motor development and a synthesis of different hands-on approaches. While addressing physical issues we interact with the whole person - body, mind, spirit, and psyche, finding movement activities that are motivating and pleasurable.

Movement’s Afoot and CKE sponsor a Somatic Fitness Certification called BodyMind Fitness. Qualified graduates of this training can also link to my SMTT program to become registered as movement therapists through ISMETA. Check out www.MovementsAfoot.com and www.WEllnessCKE.net for more examples of how somatic movement educators and therapists apply their knowledge!

Hope you join us sometime! We offer 2-day introductory classes. New classes begin Sept 9th!

Dr. Move

by Lesley Powell, director of Movements Afoot

My first goal with all my students is to teach the wonder of how the body moves and bringing about healthy change. I have students from 12 –80 years of age, from dancers, those who want to get in shape and those dealing with injuries. I try to give them different roadmaps to help them connect with their bodies and movement. New roadmaps (how you think about movement and your body) can create positive change; mentally and physicality.

Each student learns differently and has images of their bodies. True learning of the body is connecting with one’s self, their body’s potentials, the body’s function and creativity/expression. Part of our images of ourselves, such as body type, fat/thin, etc., has inhibited one’s potential. Our culture has put a terrible stigma of how we should look/move.

When I teach a group class, it is important to make a personal connection. Students need to feel safe and positive about their bodies. As I get to know students in a class, my feedback to each student depends on their level and movement goals. For instance, I will modify an exercise for a client with an injury and at the same time, demand a more advanced thought for a dancer. The injured client should feel as accomplished as the dancer in taking my class. Their needs/goals might be different, but my job is to make them feel successful in making changes in their bodies.

by Lesley Powell, Director of Movements Afoot

POSTURE: ANOTHER TALE OF TRUE FITNESS

Wake your spinal muscles with a simple routine of ten minutes a day. This workout awakens your core muscles to help you stand up better. These exercises are meant to gently wake up your muscles for posture. Practice with ease of motion and slowly. If you feel discomfort, make smaller and slower. Do not go to pain.

What helps us to stand with good posture is a three dimensional support and strong legs.
Stand with your posture slumped. How do your muscles of your spine and legs feel? Now activate your legs by pressing your feet into the ground and sending your head upwards. Notice the difference of the tone of your muscles.

Tall tale Wakeup workout. Do 3-8 repetitions.

Count 5 to initiate the movement.

5 Counts to hold the position.

5 counts to release to original position.

Remember more does not equal more. Working with awareness is key!