Don’t try this at home

Mr. James Rogers, ballet dancer with Kansas City Ballet, will not only be finishing up his first season this weekend but he will also be finishing up 1 season of doing Pilates and Conditioning with me every Monday!  I always held the 2:00 PM slot for him and he was here, rip – roaring – and ready to go!

I figured I had to challenge him for his last visit until August! Plus, he had an additional day off to recover so I gave him . . .

The S N A K E!

I attempted to show him until I realized that if I had my stomach probably would have landed and reverberated against the springs so I cued him instead.

James is performing this weekend in Jerome Robbin’s Interplay, Val Caniparoli’s The Lottery, and George Balanchine’s Theme and Variations!

Au revoir, James! Until August and we meet again for the 2017-2018 season!

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Plank series on the Cadillac: Exercise Show & Tell

Here is an Exercise SHOW & TELL entry for you this lovely Monday.  Oh, Monday! Who doesn’t want a little motivation to start the week off right?  This exercise accomplishes a great deal. . . Whether you are looking for summer abs, stronger arms land/or empowerment this Pilate Cadillac exercise is right for you.  Give it a try but please have a spotter close-by!

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  • ABOVE is your STARTING POSITION!
  • Grab onto the top parallel bars of the Cadillac with Grippies in place so your hands don’t slip.
  • Carefully place one foot up at a time, making sure your entire foot/ankle is off the the edge of the the trapeze bar with springs.
  • USE ASSISTANCE to find proper plank position. Hold for 10 seconds!

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  • From Plank position drop the pelvis down to reverse pike (making the letter v). Flow the movement back to plank position (STARTING POSITION).
  • Again hold the STARTING POSITION 10 seconds.

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  • Leading with the sternum bone lift the chest allowing your spine to curve. Make sure you are aware of pushing your legs down on the trapeze bar with springs.
  • Flow the movement back to plank (STARTING POSITION).
  • Once completing the full rep of movement then workup to repeating 10 times!
  • The only holding point in this exercise is a 10 second hold in plank!

 

Heart Opener

One year into business at the GLORIOUS 75th and Antioch Performance Rehab location my partner, Kendra Gage, and I are continuing our mission to provide preventative and rehabilitative care to the dancer, gymnast and performing arts community of greater Kansas City. We are rewarded on a daily basis as another talented artist walks into the door with a smile on their face and leaves feeling hopeful, stronger, more mobile with a HUGE smile. We are fortunate to be trusted by such talented individuals and thankful for them keeping us on our toes.

Let me just geek here for a moment. . . Problem solving is sooooo much fun! This exercise I decided to focus on three main things!

  1. Heart  Opener
  2. Standing Leg and Pelvic Stability (in external rotation)
  3. Lengthening of Quadriceps, Iliacus and Psoas on working leg and strengthening of standing leg (opposition)

Now take a look at these lovely ladies demonstrating a 4th position turned out lunge from the reformer. When I asked them how they felt after completing this exercise, they gave me feedback that they immediately felt “more lifted out of their hips and more open in their chest.” The next day they told me they felt more stable in ballet class.

Enjoy these lovely ladies and if you are in the Kansas City community feel free to stop by!

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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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Exercise Show & Tell to celebrate the Royals World Series Win!

Well the mid-sized and comfy city of Kansas City, situated practically right smack dab in the middle of America had quite the day yesterday. The Royals baseball team took the crown and over 500,000 people packed downtown Kansas City, parading and ending right in my backyard at the historical Union Station, (which once upon a time was heated/powered by a coal plant housed next door, which after renovation is now the home of Kansas City Ballet) to celebrate their well deserved win. There were many reasons why the Royals world championship win impacted our city besides the Royals first world championship win in 30 years. People are proud here. Proud of where the city is going, proud of where they live, who they support, and where the city is headed. The Royals win couldn’t have come at a better time, giving business owners, school superintendents, and city leaders the excuse to pause their workload for the day and collaborate in the celebration for both the Royals and their city!

My dog Maddie greeting kids resting on the ledge of our apartment window during the Royals celebration!

My dog Maddie greeting kids resting on the ledge of our apartment window during the Royals celebration!

However, a big crowd like that has to vanish (not so easily), and the neighborhood seems extra quiet today.

So I decided to share with you an exercise for today’s Exercise Show and Tell, which I bet would challenge dancers, and for sure the Royals baseball players.  Thank you to my beautiful model, Zoe Stein, who is a trainee for KCB for taking this video.

Steps:

1- Lie Supine (on your back on the reformer). Place your left foot turned out with the ball of your foot on the foot-bar. Place the other foot in coupé front. Be sure to stay in a neutral position, with your abdominals engaged, collar bones wide, shoulders down and your arms resting long to your side of the carriage.

2- Begin your fondú, coordinating both legs equally so both legs straighten at the same time.

3- Flex your working leg foot at the same time you flex the standing foot, lengthening the heal all the way under the foot bar (lengthening away from your hip).

4- Raise your Left heal back into a relevé poistion (heal lifted) while articulating the working leg foot back into plantar flexion (point).

5 – Battement (lowering the right leg on top of the left leg) and returning the leg back to where it just came from.

6- Return back to starting position in step 1.

7- Repeat 3-6 times on each leg. Repetition may vary based on individual needs. Once you feel that you are no longer doing the exercise correctly, it’s time to stop.