“Cue” up Spring
by Jarvis Wrazen
Spring is officially here! A time of cleaning out and planting gardens, making piles of food for holidays and of course some good old fashioned spring cleaning! All these activities can be quite taxing on our bodies especially when we’re not positioned correctly to efficiently perform any given task. I'd like to take some time to remind you of the thoughts and cues we use in the Pilates studio, and help you to use them at home or in the garden, so that you can keep feeling good all season long.
First let’s look at spring cleaning. Whether it’s cleaning windows, sweeping, mopping or purging items from the top shelf in your closet we can all remember to simply lower our shoulders. By creating space between the top of your shoulder and the bottom of your ear, your arm and shoulder will be able to function more efficiently when using a broom or wiping down windows.
Out in the garden can be a terrible place for people's backs. Countless reps of bending at the waist to pull up weeds and debris can take their toll. Remember to bend from the knees to pick things up. And while coming back up to a standing position – exhale, and push through your heels! Especially when picking up things that are a little heavy or bending into or under tight places, remember to breathe. Your body works more efficiently when the muscles are getting oxygen. If you find your self having to use a rake or other garden tool for long periods of time, try switching it to the other hand or side of your body to prevent overuse symptoms. Trying this task on the other side may be tricky at first and may require you to work much more slowly, but you know how I feel about working slowly!!!
In the kitchen when you find yourself at the counter or sink cutting or washing for extended periods of time remember to balance your weight between both of your feet. Place that weight back on your heels and to keep your knees soft (remember your feet should be as wide apart as your hip-sockets are). Doing these things will allow your body's postural muscles to hold you more easily. Don't forget to relax your glutes too.
What happens when all the work is done (or you've just put it off for a little while longer) and you find yourself on a nice spring time stroll? Should you think about something you learned in the Pilates studio? Definitely! Feel yourself using your ankles as you walk. Remember to feel your heel strike the ground first and then push off with your second toe. If you've been in my class before and have been asked to walk over the purple bricks you can pretend that there are thousands of them out in front of you as you set out on your jaunt.
Now please don't go about your day OBSESSING about every movement you make. You want to still be able to enjoy the task that you are doing. I think that if you DO spend a little time reminding yourself at the beginning of your endeavor, you may help to ease any discomfort later. Now get out there and pull some weeds. Better yet, go for a walk.
If you have any questions or want to schedule with me call 216.364.0152.
First let’s look at spring cleaning. Whether it’s cleaning windows, sweeping, mopping or purging items from the top shelf in your closet we can all remember to simply lower our shoulders. By creating space between the top of your shoulder and the bottom of your ear, your arm and shoulder will be able to function more efficiently when using a broom or wiping down windows.
Out in the garden can be a terrible place for people's backs. Countless reps of bending at the waist to pull up weeds and debris can take their toll. Remember to bend from the knees to pick things up. And while coming back up to a standing position – exhale, and push through your heels! Especially when picking up things that are a little heavy or bending into or under tight places, remember to breathe. Your body works more efficiently when the muscles are getting oxygen. If you find your self having to use a rake or other garden tool for long periods of time, try switching it to the other hand or side of your body to prevent overuse symptoms. Trying this task on the other side may be tricky at first and may require you to work much more slowly, but you know how I feel about working slowly!!!
In the kitchen when you find yourself at the counter or sink cutting or washing for extended periods of time remember to balance your weight between both of your feet. Place that weight back on your heels and to keep your knees soft (remember your feet should be as wide apart as your hip-sockets are). Doing these things will allow your body's postural muscles to hold you more easily. Don't forget to relax your glutes too.
What happens when all the work is done (or you've just put it off for a little while longer) and you find yourself on a nice spring time stroll? Should you think about something you learned in the Pilates studio? Definitely! Feel yourself using your ankles as you walk. Remember to feel your heel strike the ground first and then push off with your second toe. If you've been in my class before and have been asked to walk over the purple bricks you can pretend that there are thousands of them out in front of you as you set out on your jaunt.
Now please don't go about your day OBSESSING about every movement you make. You want to still be able to enjoy the task that you are doing. I think that if you DO spend a little time reminding yourself at the beginning of your endeavor, you may help to ease any discomfort later. Now get out there and pull some weeds. Better yet, go for a walk.
If you have any questions or want to schedule with me call 216.364.0152.
