by Lesley Powell

Ohhh the scapula comin around the ribcage.
Ohhh the scapula comin around the ribcage.
Ohhh the scapula comin around the ribcage.

Hee Haw

Freeing the Shoulders to Connect to the Core , an article in Pilates Pro, I go over how the bones of the shoulder girdle move. I always in my lesson plans with clients, am teaching them about their bodies.

“Embodied Anatomy improves function” Eric Franklin

One of the first things that I teach is how the scapula glides. When the scapula moves properly, you will solve many problems why the shoulders are up and tense. You will also improve the connection to the anterior serratus.

The movement

1. Begin to raise your left elbow to the ceiling, feel the shoulder blade gliding wider on the ribcage. Gradually rotate the humerus bone outward so the entire left arm bent is now facing the wall in front of you. Reach the left elbow to the ceiling to help abduct the scapula more.
2. Glide the scapula in more upper rotation and gently increase the outer rotation of the humerus bone to bring the left elbow over your head. The arm stays in the same plane as the scapula and gradually rotates more outward. For most, this will bring your elbow in front of your ears. (To get the elbow in line with the torso, one has to improve the mobility and the mechanics of the scapula).
3. As if you were running the film backwards, return the arm back to your hip paying attention to the gradual rotation of the arm and the scapula. When the arm returns to the hip, the arm is slightly inwardly rotated.
4. Repeat 4 more times
5. Reverse to the other side and other arm

Now try a full arm circle. Can you initiate the movement from the shoulder blade? If you have a partner, let the partner place their hand on the shoulder blade to assist in its gliding. Do not worry about depressing down right now. See if you can get the tip of your scapula to make a small circle around your ribcage. As the scapula follows the curves of the ribcage, many of the problems of the shoulders can be solved.

Next week: Anterior serratus training.

by Lesley Powell

The other day someone called asking what kind of Pilates is at Movements Afoot. There seems to camps now, Classical and sometimes refered as West Coast Pilates. As a teacher of Pilates teachers, I always felt that every student needed to know the classical form, historically. When you understand the original form, it is the springboard to how to structure a session.

In the classical form, the rollover is usually the third exercise. The rollover is a fantastic exercise, but not so great for certain clients with back problems. I now in my 50’s, need a lot more time and other exercises to warm-up my back well. I usually need about 15-30 minutes before I can do a roll up or over properly. I use the mermaid alot to help open my back.

Joseph Pilates’ earliest clients were ballet dancers and deconditioned women in high heels. Both populations had more problems with hypermobility and hyperextension. With our culture changing, too many people are in flexion all day with computer, driving cars and sitting in front of a tv. Being in flexion all day, there is weakness and tightness in the back.

In the back of my head is the structure of the classical form. With each client, I restructure the session in accordance to their needs. My goal might be the Upstretch on the reformer for the beginning client. What do I need to do to create the foundations of strength and mobility for this exercise?

If you are just beginning as a Pilates teacher, I do encourage you to practice the classical form. Come to understand what works for you and not. If not, why and what do you have to do to perform an exercise well? In the Balanced Body University manuals, there are examples of different kinds of workout. Go and practice these formats! What do you like or not about these structures? As you get clearer in your thoughts about how a structure feels on your body, this will take your teaching to a new level.

by Dr. Martha Eddy & Lesley Powell

Traditionally in fitness “core” use to refer just to the abdominals. When someone has back problems, the traditional approach has been to train the “abs” and then the back separately. In our BodyMind Fitness training, one has to train the spine 3 dimensionally for posture and daily movements. First a person has to get in touch with how the spine moves in different directions - moving front-back, sideways and rotating.

3-D Spine with Dr. Martha Eddy & Lesley Powell at Movements Afoot
Dates: Sat   4/12/2008
Time:  4:00 PM - 6:00 PM
Somatic Saturday with Dr. Martha Eddy & Lesley Powell
April 12 4-6 PM $60

In our upcoming workshop at Movements Afoot, the 3-D Spine the 3-dimensionality refers to the anatomy of the spine as well as to these various movements of the spine. Part of the lack of effectiveness in overcoming back problems is that people do not understand how the spine moves. So in our workshops, we get you to experience how the spine works. We look at the shape of each vertebra and the Sliding action of the facets in movement. The 3-D core refers to the volume of the torso and the internal contents. This awareness gives you a different understanding of your body. We learn some of the organ anatomy and how to breathe into the torso to feel supported.

IN our upcoming workshop at the BodyMind Expo called Laban Space Harmony: Bringing 3-D to your Session we will incorporate concepts from the 3D Spine, 3D Walking, and 3D Swing. Perhaps you will join us in New York or in CA!

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

When teaching clients with hip replacements, it is important to find out what kind of hip replacement did they have. At the moment, there are 2 different type of surgeries: the incisions are in front of the hip or in the back. Because of the incisions, this leaves the hip vulnerable to displacement due to weakness and the incision. I highly recommend that you and the client talk with their Doctor about their surgery and contraindications for training. With new advances in hip replacement, things are changing.

For instance, surgery from the back, movements of deep hip flexion is contraindicated. That means not to push hamstring flexibility by trying to bring the leg close to the body. Training the posterior hip is very important. Building strength of all the muscles of the hip and legs is important. In Pilates, diminished range of leg circles are great. Full short spine is not recommended. (Some of range of motion depends on their fitness before the surgery. Dancers have a unique range of motion.)

The most important thing to remember with hip replacements is not to push extreme range in the hip. Building dynamic strength is essential. Some clients, who tried to avoid surgery, developed compensation habits around the painful hip. Part of your teaching might be teaching your clients better function of using their legs.

by Lesley Powell, Director of Movements Afoot and faculty of BalancedBody University

Take Your Pilates Certificate to the next level

Balanced Body University offers an opportunity to easily bridge over to their program.

The advantages:

• Full classical repertory of the Pilates Mat and on the equipment: reformer, cadillac, wunda chair, barrel, step barrel, toe corrector and magic circle
• Beautiful manuals with detail information about the function of the body, how the machines work, newest research about function, teaching skills and contraindications for specific injuries
• Examples of workouts from different points of views.
• Education in anatomy especially the unique courses of Anatomy in Clay
• Continuing education with any Pilates company and courses relating to the body

Requirements for the bridge*

• Full certificate from another Pilates Teacher Certificate Company
• Enlist in Mat I, Reformer I, and Apparatus I
• Purchase of all the manuals

I taught to the staff of Movements Afoot and prospective students for BBU the movement principles of Balanced Body University’s underlying concepts. The material is so rich. The principles takes you to understanding how the body moves 3- dimensionally, principles of lumpopelvic and scapular humeral stability as well as connecting to the rich material of Thomas Meyers, the author of Anatomy Trains. This material goes beyond simple anatomical principles. The body is dependent on dynamic changes of stability and mobility for all activities from walking to our movement loves of sports and dance.

For instance,  my Pilates education included the sequential bridge and a neutral bridge.  The neutral bridge from my education at the Laban Institute was called the pelvic shift forward. BBU’s movement principles include many variations of the bridge in many planes.

Why is this important?

Bridging in many different planes helps trains the legs and pelvis for all the movement activities that we do.  In healthy walking, the pelvis moves in many planes.

by Lucia Cammarata, client at Movements Afoot

The Pilates instruction I have experienced at Movements Afoot has empowered me in more ways than I can possibly mention. It is exhilarating physically, emotionally, and intellectually. I find it goes beyond the mind-body connection, it plugs straight into the cosmos, the universe. This is essential for any true process of healing.

Pilates at Movements Afoot, taught me to enhance my somewhat limited walking capabilities (due to MS) through incorporating groups of muscles in synchronicity rather than the isolated ones I was using previously. Also, I was able to better identify slipshod shortcuts I was using in place of correct form in perambulation. Again this not only enhanced my physical ability and strengthened my physical core, but served to strengthen the crucially important psychological-spiritual core.

by Lesley Powell, Director of Movements Afoot

This last week I completed the second week of training to become faculty of BalancedBody University’s faculty. I am so grateful to be a part of new community that has deep values towards Pilates history as well as pioneering new innovative and creative techniques to enhance our lives and our clients. BalancedBody has created a unique educational program for beginning and continuing education for all.

’s manuals are absolutely exquisite with great photos, great writing about the exercises and more. They give detail information about how each machine works, the differences of spring loads and safety issues for each piece of equipment. There is a section of detailed examples of different kinds of workouts: different workouts from classical to a atlethic workout, different themes of exercises on each machines (i.e. list of exercises for spinal mobility on all pieces of equipment) and information about how to design workout for clients with injuries and medical conditions.

BalancedBody’s vision is Pilates for real people. Some styles of Pilates expect you to fit into expectations of a dancers’ fitness. Pilates can enhance everyone’s lives. There are many days that I practice Level I Pilates to address my hyper-mobile sacrum. Pilates creates the balance of strength and mobility in my body.

I am so excited to finally find a large community of professionals that are truly committed to wellness, education and community.

by Bonner Elwell, Client at Movements Afoot

Facing a total knee replacement operation on June 13th, 2006 and being in considerable pain, I enrolled in physical therapy sessions with Nicola Weiner whose care and guidance was incomparable and in a once-a-week one-hour session with a Pilates instructor at Movements Afoot. This resulted in building up an essential strength and knowledge prior to the operation. The intelligence of the Pilates system of exercises is profound and challenging. The emphasis on centering, core awareness and alignment became my concentration. I was as ready for the surgery as I could be and a month after the surgery, I returned to Nicola Weiner, my physical therapist and, subsequently, to Heather Mims, my Pilates instructor. Swollen and timid, I started again building slowly and carefully the necessary alignments, flexibilities and strengths. A year later I’m back to my life with confidence, strength and an expanding interest in this most direct and substantial understanding of the ways of the body.

by Lesley Powell, Director of Movements Afoot

When a new client comes in for a session, I look at their alignment. I look at how their bodies organize around their pelvis.

I take them through simple movements of lateral shift, forward shift and standing on one leg to see how they organize their upper and lower bodies. Their alignment tells me a lot about how they use their bodies, their preferences, their strengthens, tightness and weaknesses. The alignment of the pelvis reflects how they use their legs. More photos of testing of alignment

Some poor postures are hereditary due to abnormal bone growth or health issues. For many, posture is due to habits. We do not use our bodies evenly. The best example is we either write right handed or left handed

The upper body organizes around the pelvis. If the pelvis is unleveled and/or rotated, the upper body compensates. Otherwise our upper bodies would lean to the side if we didn’t adjust our spines. Our nervous system tries to organize the head over the tail. When the pelvis is misaligned, the upper body compensates to get the head better over the tail. A good example is scoliosis.

When the pelvis is misaligned, the legs become unbalanced. Some of us stand not evenly on one leg. This causes muscular imbalances in the legs. The adductors can have a different quality of tone than the abductors. The legs could reflect different tightness-es.

By understanding their habits of posture, I direct the Pilates workout to address tightness, weakness, and to take them through movements/space not explored by the client. For instance, if a client is laterally flexed to the right, side-bending to the left is usually more difficult. I might take them through more reps of side bending to the left to improve range of motion. With this new practice, most clients improve the range of motion. This creates balance.