By Dr. Martha Eddy and Lesley Powell

Lesley: When I was working at Dr. Bachrach’s Center of Sports Medicine, one of the client with a back injury came to work with me. He asked how long would it take to get back to playing tennis. I didn’t answer, I just started doing the Bartenieff Fundamentals with him, particularly the knee drop, diagonals and arm circles. This client had very little rotational ability in his body. When a person is unable to move well in one plane, they will often overuse the other planes. It was clear how he misused “his body in space” had led to his back injury. His rotation improved immensely as well as total body mobility.

The rotary factor is an important in all of our movement. To rotate is to be human. First look at the human body. There is not one bone without some kind of curve and/or spiral. The pull of the muscles on the bones must follow along the lines of the bones. Rotation is underlying in all of our movement. The movements of the bones are usually rolling, gliding and rotating. Rotation has enabled us our mobility and strength. It is rotation that enables us to make level changes and move through space. The simple action of getting out of bed requires internal and external rotation of the thighbones and the pelvis rotating on the femur heads. Observe a baby lying on the floor and its transitions from the floor to sit, crawl and eventually stand up. You will see gradated rotation of the thighbones and the pelvis to accomplish these tasks.

Martha: I am glad that you talked about babies Lesley. We all begin as babies and babies usually begin their movement workout on the floor. On the floor we can spread out, relax, and see the world. Judith Kestenberg - child psychiatrist and movement expert noted that children gain movement repetoire first on the floor and during this time they gain spinal flexibility and perceptual flexibility.

As we go grow older, the LMA systems believe, that this flexibility transfers to the ability to explore options. In our BodyMind Fitness approach we encourage clients who have lost their capacity to twist and spiral physically to find the horizontal plane again AND to re-engage in exploring options within their environment and attitudes. Our approach to rotation has nuances as well. We use phyiscal therapist Irmgard Bartenieff’s brilliant concept of gradated rotation to activate muscle chains in a sequential fashion. This awareness gives equal power to all of the joints along the pathway (from vertabra to vertebra or from finger tip to elbow). By equalizing forces we balance muscles and realign joints. Then we ask clients to note what feels different and how this new way of movement may bring out a new attitude or choice, or not. Options are always options. To quote Bartenieff - “there are always multiple possibilities.” In our fast paced forward moving world the pressures of life sometimes block out our sense of options.

At CKE our motto is “relax, feel, move, take action.” In our BodyMind Fitness work we often also take the somatic approach to finding rotation by getting down on the floor. On the floor we take time to breathe, widen, release, spread out - letting go of the intensity of gravity. Then we activate core and distal muscles with awareness of our movement through space. Instead of just crunches we provide movement options in many different directions. Rotation is just part of the picture but one that is often missing. Our3D Fitness series puts all the pieces of the puzzle together. Join us on April 12 or send a friend at Movements Afoot
Go to online scheduling and workshops to sign up!!

I have a possble client with a severe lumbar lordosis. Is there specific movements to try on her to correct/help/improve? Any certain ones to really avoid? I have a few ideas but I would love your input.

BBU Student

by Lesley Powell

When a client comes in with certain misalignments, I first observe throughout the lesson how the client organizes movements, what is tight and what is weak. Each client arrives in a certain posture for different reasons: some are structural, habitual, an injury, history of fitness and cultural.

I always go to the basics first, core support, observing what is mobilizing and stabilizing. Their patterns of posture will reflect in all the exercises even simple ones like cat & camel, bridging, basic abdominal training and back extensors training. Part of making change in a client is making them aware of their habits.

How do they lie on their backs? Is the tension of their backs hyperextending their ribs? If I have them stretch the back muscles, does that help? Sometimes just saying “let your back go” can make a change. We all have patterns how we all hold tension. Learning to relax is key. Breath is a great way to help relieve tension.

I always look how they use their legs. When the legs are weak, the back has to carry the load. When they are doing bridging, footwork, etc., what is initiating first; the legs or the back? For instance, observe how they do a neutral bridge. Are they arching their backs to get the pelvis up? Get them to initiate through the legs. Make the movement small until they understand to push from the legs.

Sometimes they are so used to lifting their legs from their backs, they feel pain. Work in small ranges of motion until they can move painfree. Lying prone and lifting their legs, they always feel pain. Take the exercise to a different position and see if they can initiate from the correct place. For example, bridging, Pilates footwork and leg straps or modified side leg kicks. How is their form? Can they differentiate the leg from a stabilized pelvis?

Remember to have patience. A posture is created from years of habits. Keep observing, problem solving and making sure the movement principles are within each exercise.  If a client is always in pain, make sure that they see a medical professional to rule out serious problems like disk herniations.

by Lesley Powell, Director of Movements Afoot

Testimonials

This month I taught Balanced Body University’s Pilates Mat I-II. It was so wonderful to teach just the right amount of material for a weekend course and have the time for everyone to intellectually and physicality experience new materials. Sometimes courses are so jammed pack with information without enough time to experience the material on a physical level.

Students were really able to make changes in their own practice and practice new teaching techniques on their colleagues. They learned to problem solve teaching with the Pilates material on different bodies. When issues came up such as the spine was too tight to do a rollup, I was able to give information how to open the back and how the BBU’s movement principles can facilitate change.

We also talked about teaching. Teaching is a passion and a skill. To be a successful teacher, one has to understand how clients’ learn, how to cue well and lead different teaching situations from privates to group classes.

Dr. Martha Eddy once led a class on the nervous system and learning. We were to learn a simple hand phrase.

1. We copied her phrase
2. counted it
3. gave names/images to each movement
4. sounds to each movement
5. use tactile cues such as using the floor, wall or our bodies

Then we talked to each other which method helped us learn the phrase. Everyone had different answers! I am such a visual learner and assumed others were the same. This class really taught me to try to understand my client’s preferences for learning.

The students had to teach a 45 minute class to each other and then I was to evaluate them. How I wished someone helped me in my earlier years of teaching. How one talks, phrases their voices and organizes the class are essential ingredients to a successful class.

In the structure of Balanced Body University’s Mat courses, there is detailed information about teaching. How wonderful to go over these materials, talk about our own teaching experiences, dealing with different types of clients and how to improve teaching skills.

by Lesley Powell, Director of Movements Afoot

Dynamic moving blocks

My training at the Laban Institute of Movement Studies changed how I saw movement, performed and how I taught others. In 1985, I enrolled in the yearlong program at the Laban Institute of Movement Studies. I was fascinated by Laban theories about space as a choreographer and dancer. Being a CMA, a certified Laban Movement Analysis, opened a new world about movement and my teaching career.

Irmgard Bartenieff, the founder of the Laban Institute of Movement Studies (LIMS), was like a Renaissance woman. All movement fascinated her: child development, cultural perspectives, non-verbal communication, psychology, Physical therapy, dance and more.

Bartenieff Fundamentals™ (BF) is a system created by Irmgard Bartenieff to teach people concepts to promote healthy function. The beauty of the system enhances strength, function and mobility. This is one of the few body modalities that address how the body organizes for different spatial demands. How the body moves in basketball is very different than playing tennis.The system is simple in breaking down to 6 basic movement actions. The complexity comes with the many combinations of the 6 actions with underlying concepts of breath, core support, alignment, rotation, phrasing and spatial intent. The applications to movement are endless with no conflict of style. Within the framework of any physical practice, BF is a modular system within any form of movement. By enhancing function, physicality improves. This is essential with problems of injury rehabilitation and sport/dance performance.

Teaching Bartenieff Fundamentals™ within any movement lesson are wonderful shorthand devices to improve the coaching of a session. Whether it is the dancer’s port de bra, the tennis swing or the injured arm of a client, interlacing BF within the movement lesson plans quickly enhances the lesson. For instance if the shoulders are up, putting the client’s attention of working from the scapula can improve form.

My first classes based on Bartenieff Fundamentals™ were at Dr. Backrach’s Center for Osteopathic Medicine in 1987for conditioning to injured clients. Teaching Bartenieff Fundamentals™ to an injured population taught me the power of this work. My colleagues in my certificate Laban/Bartenieff program were such great movers that I did not understand the importance of BF. Working with injured clients led me to a deeper understanding into the concepts of BF and their potential in assisting neurological repatterning. Working with clients with injuries, I saw dysfunction in their movement patterns. BF gave the clients information about their movement patterns and how to make positive change.

Because of my success with working with clients, I was invited and paid to learn how to teach Pilates at JRW Physical Therapy in 1990. The physical therapists at that time were having difficulties with traditional Pilates teachers working with an injured population.

A majority of the cases of the clientele of the physical therapy practice were suffering from repetitive stress disorder. Because their arms/hands were in trauma, a lot of the Pilates exercises were contraindicated. Bearing weight on their hands especially on the footbar was painful. Within my Pilates sessions, I would work with the clients on the Bartenieff Fundamental™: hand-scapula relationship before I trained more complex and weight bearing exercises. My first goal was to get ease of motion of the scapula to help lift the arm. When they could work pain-free, I added slowly more resistance.

The Bartenieff Fundamental™: thigh lift is an important action of all movement: gait and dance/sports activities. It is the dancer’s passé, the initiation of the kick in sports, yoga, fitness and most importantly our walking. The ability to move our legs and move us through space is essential for everyday activities. The freedom of the thighbone in the hip socket with the strength of the leg and torso muscles take us into standing, walking and more complex movement actions. A lot of problems of back, hip and knee pain can be a cause of poor patterning how the thighbone moves in the hip socket, pelvic stability and lifted to propel us in space.

A poor thigh lift disconnects to the deep use of the abdominals and the psoas will be lost. Other muscles will have to take over for the lack of this connection. The thigh lift is essential for all abdominal exercises and all movements that require level changes and propulsion.

This is the beginning towards a book primarily about Bartenieff Fundamentals™. This is a small part of an application of the Laban material.

by Lesley Powell, Director of Movements Afoot

Our clients, who did Pilates through their pregnancy, believed it help with a more comfortable pregnancy and the childbirth. The workout should be supportive of the changes that happen to the body in pregnancy. The goals of the workout should not be progressive in making new gains in strengthen, endurance and mobility. A client should have permission from her doctor about her exercise program.

Pregnancy demands a different design of the workout. The following concepts should be intertwined through the workout:

• After 3 months, lying supine is contraindicated for long periods of time.
• It is important that the workout does not push flexibility.
• Stability training is important for the pressures of the growing baby on the spine.
• Do not overheat a pregnant client.

The weight of the growing baby in the supine position puts pressure on vessels that bring the blood supply to the baby. Possible variations for Pilates repertory.

• Footwork on the reformer, one could add a prop to have the clients half sitting (like she is in a lounge chair).
• Use of the long box to do a modified Stomach massage.
• Variations of Chest Expansion, sitting on the box or reformer, to help train the back and arms like in pulling the straps, the hundreds.

Pregnancy produces hormones that bring a new flexibility to a woman. This is preparing her body for childbirth. The pelvis needs to open to allow the head of the baby to pass through. Overstretching can affect the ligaments. This could affect the stability of the body long term. Once ligaments are overstretched, they do not return to the original length. Ligaments are not like muscles. Flexibility will return back to prior condition before the pregnancy. What is helpful is stretching the lower back due to the weight of the baby pulling the pelvis forward.

• Mermaid on the reformer or on the tower.
• Side stretches over the barrel or step barrel are wonderful.
• Cat and camel

Stability training is important. A lot of women have problems with back pain and sciatic pain. The baby puts a lot of pressure on the organs, pelvis, spine and muscles of the the hips. The psoas and the back muscles get tight with the changes in the woman’s body. Remember stability is dynamic. Alignment is changing due to the pregnancy.

• Pelvic floor training is important. It is a route to get to the transverse abdominal training.
• Training the legs to help support the spine.
• Training of the back muscles. Quadruped Exercises are great.

Ideas for training:

• Wunda Chair - leg pumps, side stretch
• Side leg springs
• Physioball

Photos of other ideas

by Lesley Powell, Director of Movements Afoot

They’re back… two December workshops with two great teachers.

John Chanik & Lisa Love return to teach at Movements Afoot this December.

Lisa Love returns with a workshop about assessment. Learning how to assess is about the art of seeing. Lisa Love, Ed.M., R.M.T., has an Advanced Master of Education in Motor Learning from the Department of Movement Sciences & Education, Teachers College, Columbia University with additional graduate studies in biomechanics and clinical
kinesiology at NYU. She has taught movement reeducation for over 20 years, and maintains a private practice in Pilates in NYC. She has been researching and working with MS clients for 15 years.

John taught this wonderful workshop 2 years ago about the spine. John brings his expertise as a trainer and a personal injury to his back lifting a dancer in his dance career. The Spine workshop this 12/18 is about understanding the function of the spine and the newest research about stabilization. 2 years ago we had a variety of students from those with back problems and teachers. I still use the material in all of my sessions with my clients.

by Lesley Powell, Director of Movements Afoot

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by Lesley Powell, Director of Movements Afoot

This weekend I did a lot of traveling on planes and cars. We also did a lot of sitting. Sitting is really hard on the back. The seats of planes and cars are the worse. It put the spine in flexion. When the body is in one position too much, certain muscles are too much on the stretch and others are shorten. This does not mean that they are working. The body is confused about what muscles should hold the body up. Certain muscles tighten in a wrong response to the positions endured over a long time.

We really need to look at how we design seats. When I was traveling to Manchu Picchu. Peru, the travel on the 4 hour train trip, I had two different experiences. The train to the site was an old fashion train with flat seats. I was able to make many position changes in sitting and sleeping on the ride. On the ride back, the seat was the same as in planes. The curve of the seat made changing positions difficult. I felt stuck in one position. My back was killing me.

When I travel on long rides, I try to bring a pillow or a sweater to put behind my back. This is to bring back the natural curve in the waist.

During my travels this weekend, I did a lot of lying on the floor to relax my back. Then I did small tilts in both directions to bring some gentle movement back into my body. Then I did some gentle rocking side to side to bring back gentle rotation. Bridging also helped. Another thing is to take a walk. Walking can get the body moving and get the body vertical.

by Lesley Powell, director of Movements Afoot

A woman called Movements Afoot the other day about movement classes. When I told her that I mainly taught Pilates Mat classes, she exclaimed that they were too hard. Pilates should be a concept of connections and the process of finding these connections. Many studios/clubs teach a repertory class with not knowing who their clients are. When I teach Pilates Mat to teachers, I try to instill in them of teaching to who is in class.

Many of the original Pilates clients were dancers. They have the flexibility to immediately do the rollover. As an ex-dancer and now in my 50’s, it takes a lot longer for me to warm-up and get to the flexibility that I once had. I can’t do rollover right away. Due to health issues and menopause, I have to work differently about my flexibility and fitness. Now put yourself in the shoes of a client new to Pilates and fitness. There are some clients with hernia disks and osteoporosis of the spine that should not be doing the traditional Pilates advanced exercises such as rollover.

One can have a very demanding Pilates mat class without all of the flexion and speed. Too many clients are not doing abdominals exercises correctly. Bulging the abdominals out and exhausting them in crunch type exercises do not necessarily train to improve posture. One of the most challenging exercises of the entire body is the pushup.

Pilates workout for Osteoporsis and Back conditions

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.