Wow, it’s been six years since starting the Newsletter and blog! The website now has 81 articles on over 20 different Pilates, Yamuna and health and wellness categories. If there is something you want to look up, you have a free Pilates library at your fingertips 24/7!
You can find information on a variety of topics including…
Have even more exciting articles planned for you, but if there is a topic that has yet to be addressed or a burning questions you have, please let me know. Happy to cover it in a future issue. Just leave a comment below to share your ideas.
“The use of a good stiff brush…stimulates circulation, thoroughly cleans OUT the pores of the skin and removes dead skin too.”*
~ Joseph Pilates
The first way Pilates likes to detox is of course with breathing.
You may be familiar with his quote “to ‘squeeze’ every atom of impure air from your lungs.”**
But besides breathing, I want to focus on something Pilates taught that you may not have heard before.
Pilates was actually into brushing the skin.
We brush our teeth and our hair. Why not our skin? It is our biggest organ.
A few of the purported benefits of skin brushing are:
Stimulates circulation
Improves Lymphatic flow
Softens skin
Helps with cellulite
If we can give our skin a little brush, makes sense that might help our overall health too.
Pilates was pretty serious about brushing and there are stories that he would even enter into the showers at the studio and make sure everyone was brushing. Yikes!
And as you can imagine, everyone was sure to diligently brush.
Pilates recommended a brush without a handle so you would have to contort to reach all the places.
And with a “good stiff brush” he did call it a “‘Spartan-like’ treatment”. ***
The practice of skin brushing dates back thousands of years to the Egyptians.
But other cultures practiced brushing as well including the Greeks, Chinese and Indian (who developed Ayurvedic medicine).
I’m not sure if Pilates picked up the idea for skin brushing from the ancient Indian practice or from the Greeks or Chinese. Or perhaps they all influenced him.
While you don’t have to do a Spartan treatment, here are a few tips:
Skin brushing can be done wet or dry.
Dry brushing is considered to have more benefits or be more effective than wet brushing.
Try brushing in shower before you turn on the water. Then the shower can rinse off the dead skin cells.
Use gentle pressure or light strokes.
Lots of information is available online about skin brushing. If you would like a specific recommendation you might check out – this youtube channel by a Lymphedema Physical Therapist to learn more about how to properly skin brush for your health.
One more important tip:
Despite Mr. Pilates advice of a good stiff brush…
if you have sensitive skin or mature skin (skin does get thinner with age and more susceptible to tearing and bleeding), you can use a washcloth instead of a stiff brush.
If you have a wound, blood clot, rash, sunburn, psoriasis, eczema, area of active cancer or other skin condition, obviously you would not want to skin brush.
As always, please be sure to check with your medical professional before starting any new health routine.
Hope you have fun detoxing the Pilates way and practicing a little spring cleaning for the body!
Happy Spring!
With Best Wishes Always,
Shannon
*Pilates, Joseph H. and William John Miller. Return to Life Through Contrology. Pilates’ Primer: The Millennium Edition. Presentation Dynamics, republished 1998, p 20.
**Pilates, Joseph H. and William John Miller. Return to Life Through Contrology. Pilates’ Primer: The Millennium Edition. Presentation Dynamics, republished 1998, p 12.
***Pilates, Joseph H. and William John Miller. Return to Life Through Contrology. Pilates’ Primer: The Millennium Edition. Presentation Dynamics, republished 1998, p 21.
I’m going to let you in on a little secret. It’s a book that is a must have for Pilates Teachers and Exercise Professionals. If you ever wanted to discover more about human anatomy and movement in a way that has scientific insight and depth but is also easy to follow, thenAnatomy of Movement by Blandine Calais-Germain is a gem.
Though you may not have heard the name Calais-Germain before, you are in for a treat. She is a dancer turned Physical Therapist, so she has a movement and solid science background. But what makes Calais-Germain’s work so special is that she is not only able to write but also able to draw.
Calais-Germain creates her own illustrations. Between the written text and the drawings, she is able to clarify concepts that might be harder to grasp otherwise. While educating on anatomy, her book almost becomes a little work of art.
Plus, the book is practical and useful. This is not just another old anatomy textbook. Calais-Germain focuses on both anatomy and movement. If you ever wondered how certain movements impact a particular area of the body or what movements you should and should not be doing and why, then Anatomy of Movement is a great resource to find the insights and answers you are looking for.
As you probably guessed, Calais-Germain is French. She has written over half a dozen books that have been translated into multiple languages. Her books Anatomy of Movementand its’ companion Anatomy of Movement Exercises are often required reading in Pilates and other fitness and exercise Teacher Training programs.
If you would like to do a deeper dive and learn more about Anatomy, then Anatomy of Movement by Calais-Germain is a great place to start. Pilates Teachers and many other Exercise Professionals are fans of this French author.
It’s hard to believe it’s been four years since starting the Newsletter and blog. The website now has nearly 60 articles on over 20 different Pilates and Yamuna related categories. If there is something you want to look up, you have a free Pilates library at your fingertips 24/7!
You can find information on a variety of topics including…
If you have a question about Anatomy, the blog has a number of articles on the topic. To get you started, you’ll find the articles Anatomy 101 and 201 below.
Hope you are staying cool and beating the Texas heat!
After the last Newsletter on the 5 Exercises You Need To Be Doing, I thought it would be helpful to build on that and address two of the most common concerns that come up – balance and Osteoporosis.
If you have questions on these topics, then be sure to check out the articles below. These posts might be review for some of you and a chance to catch up for others.
Also, coming up on July 29, it is the 6 year Anniversary since starting the business! Thank you for joining me on this adventure! I appreciate you taking care of yourself through a regular practice and in turn sharing your best self with those around you and making our community and the world a brighter place!
Wishing you and your loved ones continued excellent health, joy and peace!
Many Blessings to You & Yours,
Shannon
Core Connection for Better Balance
In addition to the Abdominals, what are the other core muscles that contribute to balance? Some of the answers may surprise you. Find out here.
Pilates for Strong Bones
To learn how to build strength down to the bone and even down to a cellular level, then check out this article.
Pictured above are both heads of the Biceps Brachii and the Brachialis muscle underneath.
Though summer is still a few months away, now is the time to start getting ready. Continuing to break down muscle groups, this newsletter is going to focus on the arms. For women, this can sometimes be a difficult area as we tend to store more subcutaneous fat in the arms (along with hips, thighs and calves…). This is what causes the wing/flap or hang at the back of the arm. Men on the other hand, tend to fight more visceral or belly fat.
In the front of the arm is the biceps brachii muscle (commonly referred to as just the biceps). It is the most superficial muscle and the one often targeted in training for aesthetic purposes. As the “bi” in the name implies, there are two starting points or origins: a long head and a short head both beginning at the shoulder and then coming together for a common endpoint in the forearm. The biceps flexes or bends both the arm and the shoulder joint and also supinates (palm up position) the forearm.
Though the biceps gets lots of attention, it actually isn’t the strongest flexor of the arm. That title belongs to a muscle you probably have not heard of – the brachialis. It is deeper than the biceps and starts on the arm bone or humerus rather than at the shoulder like the biceps. The endpoint or insertion of the brachialis is also the forearm. Specifically, it attaches to the ulna bone in the forearm so the brachialis is not involved in either pronation or supination (palm down or up position) of the forearm.
At the back of the arm is the triceps brachii. Again, as the “tri” in the name implies, there are three heads or staring points – a long, a medial/inside and a lateral/outside. The long head of the triceps starts on the shoulder and extends or brings the arm back. The medial and lateral part of the triceps muscle start on the arm bone. These three come together to have a common insertion on the ulna. Only the long head of the triceps acts as an arm/shoulder joint extensor while all three heads act as an elbow joint extensor/straightener.
The biceps and brachialis are antagonists to the triceps. A Pilates routine will help not only tone the arms but also the shoulders and most importantly the core which supports the extremities. Before it gets hot outside, begin training now so when summer comes you’ll be ready for a sleeveless summer.
Pictured above are the layers of gluteal muscles from the deepest (minimus) to the most superficial (maximus).
The New Year’s newsletter kicked off with a look at Six Pack Abs. Continuing the theme of examining muscle groups we are going to give attention to the gluteal muscles in this edition. The abdominals are obviously considered part of the core, but what may not be as commonly thought of as part of the core are the gluteal muscles.
There are three muscles that make up the gluteal group. They are the gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is the outermost layer, followed by the medius and then the minimus.
The gluteal muscles act to extend the hip or stretch out the leg in back, as in an arabesque. The gluteal muscles are antagonists to the hip flexor group. Where the hip flexors crease or fold the front of the hip joint, the gluteal muscles are meant to extend or open the front of the hip joint. With every step, the hip is meant to flex and then extend. Unfortunately, that hip extension may not happen optimally if the gluteal muscles are weak.
The gluteus maximus is the largest muscle in the body. In addition to hip extension, the maximus also acts to externally rotate the leg so it works together with the external hip rotators, again as in an arabesque. It is a powerful muscle that is meant to be used, but with our sitting, sedenatary culture, the gluteal muscles, including maximus, are often underdeveloped.
The gluteus medius is so important and far too often doesn’t get the attention it deserves. This muscle abducts the leg or lifts it to the side. The gluteus medius stabilizes the hip so every time you take a step your hip doesn’t drop as you lift your other leg up. Example: if you lift your right leg to take a step, your left gluteus medius will work to keep your hips level. It is also interesting to note that there is a correlation between gluteus medius weakness and low back issues.
The gluteus medius helps to move from a sitting to standing position and is important in balance. If you are standing on one leg and notice your ankle is wobbly, it might not be your ankle. There is a good chance that your gluteus medius is weak causing the instability.
The gluteus minimus is the inmost or deepest layer and the smallest of the gluteal muscles. Like the gluteus medius, the minimus abducts the leg and can internally or externally rotate the leg. For both the gluteus medius and minimus, there are fibers toward the front of the hip that can internally rotate the leg and there are fibers in back that externally rotate the leg.
While the abdominals are considered the core, the gluteal muscles play a pivotal role and some like to consider them part of the core as well. Without the gluteal muscles, you wouldn’t be able to stand up straight as they extend or open the hips to bring you upright. The gluteal muscles are also vital for gait.
Hopefully, this break down of the gluteal muscles inspires you to not only get your derrière in shape but also appreciate how important these muscles are to daily functional movements and to even having a strong core.
With the start of a New Year, at the top of many people’s resolutions will be to get in shape. Toward that goal, one of the main areas people want to tone up is the abdominals. Last fall we looked at a couple of muscle groups in detail (the hamstrings and the hip flexors). Let’s continue to look at muscles groups with this edition focusing on the coveted abdominals.
The term abdominals doesn’t just refer to one muscle. It represents a group of muscles. Specifically, the abdominals break down into four muscles that comprise the group.
Starting with the outer layer, the rectus abdominis, this is the six pack. This layer runs vertically from the pubic bone and attaches to the ribs at various levels on the way up. It causes forward flexion of the spine (example: crunch). There is a line (of fascia) straight through the center known as the linea alba. There are also small horizontal lines that branch off the linea alba and this is what creates the six pack (well, actually 8 pack shape).
The external and then the internal obliques are the next layer in the abdominals. They make an X shape from the ribs to the opposite hip. They are involved in rotation and side bending of the spine.
Last but not least, is the deepest layer, the Transverse Abdominis (TA). They run horizontally like a thick belt around the waistline and attach to fascia in the back. These are the muscles that make the low belly flat.
Interestingly, all four of the muscles that comprise the abdominal group are not only activated with certain movements but can also be activated with the breath. While valuable for focus and relaxation (not to mention respiration – the exchange of oxygen and carbon dioxide), breathing can aid in deeper abdominal work.
The abdominals can not only be aesthetic but also are functionally important. Between the hips and the ribs, the only bones in the region are in the low back. Other than that it is the vulnerable underbelly. The abdominals play a crucial role in supporting the low back. The center of gravity is in this region. Having strong abdominals not only looks good but also is key in posture and spinal health.
As the New Year begins, renewed commitments are made to fitness. May you find yourself not just in pursuit of six pack abs but even more importantly a strong core to face all the joys and adventures the next year brings.
