Skip to main content

Core Breath Level 2- Dynamics

Core Breath Level 2- Dynamics
This is the 2nd installment of my core breath field report from earlier this year. The 3rd installment will apply to advanced strength training. I will be writing another report soon which will build on these fundamentals functionally as I have experienced in the field training, so stay tuned if you'd like to geek out with me :)

  • Pfilates 101- Introducing dynamics

Once PFM release and contraction are mastered we can progress effectively to Pfilates 101 which introduces dynamic movement into core control and synergy. Seated and side lying core breath refine the form with a control that we do not have during dynamic movement, and therefore we have built functional memory to support the increased dynamics.

I typically begin with the lunge as it is an easy position to connect to. In a wide scissor stance my clients sync PFM work to the lowering into lunge and pressing up- inhale, release, lower; exhale, contract, press. I begin in an isometric stance introducing only one ROM at a time with the lunge itself.

Once the lunge sink and press with PFM control is mastered, the pulse is introduced. I direct the clients to keep the pulses/breaths “explosive” and fast- they can pause in between pulses to start in order to think about syncing the PFM. Typically as a client works towards pulse control they report hitting “1 but not 2 and 3”, or “1 and 3 but not 2” or some such combination. I experienced this also. Eventually they will connect with all 3 pulses and we then work towards taking out the pauses in between.

As clients progress we move into a reverse pfilates lunge pulse- the step back has both increased form and pelvic stability control benefits than the step forward! Increasing dynamics with the reverse lunge is a steady progression in improving core autonomic function.

Once the complete lunge pulse has been mastered additional pfilates exercises can be added with each session for variation and to the direction of client preference and best form.
 

Comments

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer:
Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise.
Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this?
This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left and right side. T…

Day 3 Carb Flush- Ketosis

I am on Day 3 of my pre race carb flush. Here is my food plan for today:
Wednesday:
- Coffee & Banana
<--- Left was my mid day post client meal- chicken chunks, red cabbage and spinach in a white sauce, quinoa.

---> Right was my dinner- raw veggies with homemade mayo, bacon (mmmmm), 2 perogies, edamame.

Tonight I had 1/2 pear, cheddar cheese chunks and 3 thick crackers. O yes and this......

Sangria FTW! :)

I am wrapping up the 3rd and last day of my carb flush. Tomorrow I begin to replenish, Friday is the big homemade pasta dinner we have planned, then Saturday is bean salad and regular program pre-race day. I have completely avoided refined sugar even in my coffee (favouring extra milk over sugar). I will continue this until race day and beyond, now seemingly hyper-mindful of glycemic indexes and performance (from race day to every day!).

The Mississauga Half Marathon Clinic at the Winston Park Dr. Running Room store had its last clinic meet on Tuesday. I loved running with …

Challenges and Strategies with Bodybuilding

It's been 4 months of a solid push 1-2x week in the gym weights to max with my buddy. A few weeks ago I wrote this blog post on the challenges of recovering from the workouts. I am doing my best to keep up with demands of calories and rest to support this program. I am not suffering the extreme symptoms as I was a few weeks ago, although the post workout fatigue on the following day is pretty noticeable.


I have noticed some tendon soreness post workout. My elbows feel as if they have been struck- tender to the touch. I mentioned it to a body building client of mine and she suggested wrapping to provide support as the tendons strengthen with the muscle growth. The only way to make these big improvements is to push the envelope, but I want to train smart, as always! Here is my gimpy exhibition in the gym- wrapped and pushing hard.

I've been able to max at 100lbs once. 90lbs is my new consistent max, with increasing ROM. I tend to cheat to get the reps, and form nazi that I am …