Exercise Show & Tell

Well, well, well! Hello from dancehealthier!  In preparation for my New Year’s resolution MEGA list, I’m making conscious thoughts (not yet written in concrete) of things to put on that list! A big one being write more blog entries! Anyone agree?

I apologize for my long hiatus from my weekly writing! It has been quite a 2016 for this author including:

1. New Job – Blinders ON! Well at least when the pregnancy brain allowed me to!

2. Clinic Opening – On January 11th, 2016 marked OPENING day of our Performance Rehab clinic, home of Kansas City Performing Arts Medicine Alliance.

3. BABY girl – Abrielle Jane Krutzkamp was born June 11, 2016 at 11:32 PM.  A sweetheart and a bundle of smiles and wiggly worms!

4. Obsession – Love at first sight with my baby girl of course.

5.  Back to the Grind – Expanding clientele and exercises to go along.

So I thought I would share with you on this Hump Day Wednesday an exercise show and tell courtesy of Kansas City Ballet dancer, Sarah Joan Smith. She makes it look quite beautiful!

Exercise 1: I call it “frog pulls!”

Step 1: Pilates Reformer. Lie on the long box with 1 Red Spring away from the foot bar at approximately the sternum. Choke up above the medal on the ropes and start with your arms in the “T position.” Place your legs in a frog position, externally rotated with the heals kissing.

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Step 2: Make sure your head is an extension of your spine and squeeze your heals together and lift the legs (keeping the same angle) thinking down, out and up.

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Step 3: Keeping the same position with your legs pull the straps towards your body initiating the movement with the sides of your back. Return back to starting position.

  • Repeat 10 times and complete 3 sets!

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Exercise 2: I call it “Killer hinge lifts!”

Step 1: Lay down supine on the Cadillac with your feet on top of the bar (bar should be grounded at top and attached by two long yellow springs from underneath). Legs should be in table top position (legs bent). Place the ring inside the legs above the knees. With a neutral spine lift up in one count hinging at the hip (versus rolling up/imprinting).

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Step 2: Achieve bridge position. In one count return to the supine starting position, visually thinking about gliding the femur (upper leg bone) down into the hip socket.

  • Repeat 10 times and complete 3 sets!

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So there you have it! Thanks for visiting and if you are in the Kansas City area come check us out at Performance Rehab! xo

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