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!

IMG_1938

  • 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!

IMG_1937

  • 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.

IMG_1940

  • 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!

 

Advertisements

Sunshine and Longer days!

I spoke to my big sis yesterday during our weekly Sunday Face Time chats and she exhausted the conversation early to get out and enjoy the rays of sunshine.  She lives in Alaska and was gloating over the longer days becoming more noticed.

This coming weekend we spring forward and  although we lose an hour of sleep – who cares, right?! An extra hour of sunlight moving closer to solstice day creates hope for the cold days to end (although here in KC we have had a seriously mild winter)!

What does longer days of sun mean for you? Here are my favs!

  • Flowers, flowers and more flowers!
  • Walks and hikes for a much greater span!
  • Corn hole and beer – just saying!
  • Vitamin D – healthy immune system!
  • Fresh fruits and Veggies!
  • Green Grass and Parks!
  • Water Slides, Water Parks, Water Rides, Water Fountains, Water Polo!

Now looking at the bottom right corner of my computer I see that it’s just March 6…Yikes, I may be a little overconfident here, although back to my point…Spring forward is this weekend so mark your calendars and sunlight feel free to shine on through!

img_0377

 

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!

prlogo1.jpgLOGO_LARGE

dancehealthier featured in article by the Missouri Arts Council

photo

I don’t mean this in a negative kind of way, but as a blog writer (for now over 2 years), I tend to at times wonder if my efforts of writing are making the kind of impact I always intended the site to have.  I will ask myself, “Are people really reading this,” or, “Am I really helping people?”

If you really think about it, blogging is kind of a silly and scary thing all at the same time.  As a blogger, you write and press a publish button.  It seems simple, but pressing it means it is sent to an immense and vast internet for an immeasurable time where it can be shared, liked, sent and saved.  So I take it back. Blogging is kind of scary!

As bloggers, we can check our stats page to see how many people clicked on the article and site, but the question of, “Are they really reading,” still always remains questionable.

As a blogger, I was very grateful to be notified by the Missouri Arts Council that dancehealthier was included in their February main article on their webpage. The article is written by, Barbara MacRobie, and it is titled, Snapshots of the Missouri Arts Blogosphere.  Dancehealthier is in the “By Obsessed People” section ;-) under the subhead of “More, and Elsewhere.”

To check this article out, click on the link above for the PDF format, or even better yet, visit Missouri Arts Council and click on the main image of their website!

Thank you Barbara and to the Missouri Arts Council for reading and including me in your article.  It makes hitting that publish button all that more worth it.