Category Archives: Movement

Sequencing Your Exercises For Better Results

 

The sequence of a movement class, whether it is Pilates, Yoga, Dance or the variety of fusion style classes, is important to the training effect, flow and challenge of the class.  Experienced teachers/trainers know the value of intelligent sequencing. A class may have a theme targeting a body area or strengthening effect to meet the goals of the clients.  Easing into a sequence brings the clients into a mindset, drawing them into their body to focus on the exercise and feeling their bodies. Build upon the movements so that near the end the clients are performing a more difficult movement. Save ten minutes at the end to bring the energy down, balancing the body’s nervous system for their exit into the outside world. It has been studied that challenging the class with a variety of movements from session to session increases physical and mental benefits more then repetition style classes. The dual task nature of the sequencing and unexpected movement changes has shown to improve cognitive abilities.

http://www.sciencedirect.com/science/article/pii/S1469029212000489

What Drives Movement? Contemplations after attending “Muscles and Meridians” Workshop with Phillip Beach

phillip beach and madeline black pilatesAfter spending three days with Phillip Beach, D.O. from Wellington, New Zealand, I ask how can anyone imagine and think about the human body in parts? However, we all do, it has been ingrained in our consciousness. We learn early on “the foot bone is connected to knee bone” instantly conjuring up the Halloween skeleton. We are taught in school about the individual parts, the organs, blood, nerves and the brain. Then we advance in the different systems circulatory, lymphatic, and musculoskeletal. Today, medicine is practiced with specialties in isolation. Movement and fitness trainers always reference one muscle when exercising. Think about it, we are a whole organism. My studies and practice of Integrative Manual Therapy (IMT) taught me to expand my view of the body as a holistic one. The influence of all the systems, our emotions, and our relationship in the world all acts on how the body moves, feels and functions. Dr. Phillip Beach is asking for a clearer, more accurate model on whole organism movement. He has been synthesizing his Osteopathy and Acupuncture practices to create a new model. His workshop was all confirming for me on how I perceive whole body movement.

When we perform any movement or even think about moving, the body responds in its entirety. When someone is performing a movement and asks “What muscles am I using?” is a naïve and silly question (to quote Dr. Beach “a bloody stupid question!”).  ANY movement you do, your whole body is engaged. Even if you are sitting on a bench and only lifting a hand weight as in a bicep curl, you are not only contracting the biceps. The blood is flowing, nerves are working, the breath is moving, and organs have movement. You simply cannot move with only muscles!

pilates fish primal pilates dolphins pilates squatting pilates natural squat

Movement has patterns and the patterns are typically described in the form of planes of motion. If we watch fish, for instance, they move side to side through the water. Mammals have different motions. The dolphin has a combination of side to side and forward to back (we call this flexion and extension). Humans mastered being upright and walking. The evolution of our structure, the shape, allows us to rotate. Rotation and counter rotation enables us to be bipedal and walk. We have fundamental movement sequences. As we age, or become injured, we loose some of these basic movements.

Watch my Erectorcises video.

An interesting model of movement presented by Dr. Phillip Beach was one of contractile fields. The word contractile is used to avoid any reference to any specific anatomical term or structure. Fields gives a dynamic description of “spacio-temporal activity” meaning we move in space from a response rather than “a geometric image of a momentary time-slice in the organisms history”. In early development of the human embryo, the subdivision of the embryonic body happens in fields prior to development of specific organs or structures. It is a mystery how the fields creates the development, and movement of cells that evolve into a highly sophisticated human body.

Watch my Primal Sitting Postures exercise video.

muscles and meridians book by phillip beachI highly recommend you read his book, Muscles and Meridians to fully comprehend the description and analysis of each of the contractile fields. Side to side movement would live in the lateral contractile field. In Pilates, I think of Lateral Tilts on Large Barrel. The dorsal/ventral field is the front and back movement or flexion and extension, think Rollup. The helical field is a spiral field, think Seated Push Through (Around the World) on the Cadillac. Radial field, (one of my favorites) think any and all movements it creates elongation! All the fields interact with each other and cannot exist without the other. The fluid field, and chiralic field are equally important to our movement model. Read about them in his book, very enlightening.

So, what drives movement? Dr. Beach presented seven primary building blocks to model whole organism movement patterns.

  1. Mesoderm, an embryological term describing a mid layer, between an inner and outer layer of the embryo body. It formed your muscles, bones, blood, heart, 2 kidneys, gonads, dermis of the skin, lymph cells, and spleen. It is the part that moves us. We wouldn’t be able to move if we never had this layer.
  2. Mammalian movement patterns
  3. Sense organs
  4. Suboccipital complex (upper most part of the neck) and spinal gearbox (three dimensional motion of the spine specifically the lumbo-pelvic-sacral area), both necessary for the rotational movements
  5. Limb rotation, legs a spring
  6. The coelom (fluid space)/kidneys, the fluid field
  7. Pulsatile (heart) and peristaltic (gut) movement

As I review this list, I see a picture: the original body map in the embryonical development of the tissues from the same layer, therefore of the same field. Our distinct movement patterns are driven by our sense organs, connection to the nervous system with the unique mechanical advantage of the ability to move in a helical spiral to walk. The body’s squeezing and dilating movement influences our tissue quality and ability to move freely. The brain works with large fields, not individual muscles. All the fields are intertwined creating the whole.

Those of you familiar with my work, I use other models to define movement and understand how to approach it in the best possible way in order to perform better in any movement. I always refer to Kapandji, my IMT manuals, and other books that describe mechanics. These are all models of movement defined by a person, the author. The intention of creating a model is to simplify and explain the complexity of the body. A currently popular model is Anatomy Trains by Thomas Meyers. His model is a fascial and muscle (myofascial) one based on his dissections and Rolfing. The pattern of movement of a living organism is missing, the fluids, heart and gut movement greatly influences our tissues. If the blood flow is restricted, the pressure increases and stiffens our tissues. The movement is restricted and tight feeling. Or if your gut has an issue, it can upset the whole biochemistry and movement of the lower area of the body. For example, when potassium is low, muscles tend to cramp up involuntarily. Each aspect of our whole organism is interactive. Balance of all parts of us, the whole of us is important for healthy movement.

How will I integrate this work into my practice? I am just beginning to in terms of using it as an analogy and thought process on how to approach the body. It has increased my level of perception. Will my movement repertoire be that different? I don’t think so because the fields are living in our body (and off our body). Any movement practice, Pilates, Yoga or Gyrotonic™ all move from the fields. There are basic Archetypal Postures that according to Dr. Beach retune and self –correct your body when you are out of tune. I took his advice and have been practicing these since the workshop. He also promotes walking barefoot on uneven surfaces like a rock garden. My husband is building me my own little rock pathway to walk on. At Studio M we are using a rocky area to walk on.

I encourage you to walk barefoot in a rock garden (work up to 20 minutes) and add these simple but not so easy movements to your daily routine. Work yourself into it easily and remember to judge the discomfort.

walk barefoot

Erectorcises

Madeline shares her insight of Phillip Beach, D.O. “primal postures” the full squat, and descending and ascending to the floor. The ability to move down to the floor and back up is essential to the human body. We loose this ability. Practicing the full squat, getting up and down from the floor strengthens all the large muscles and is at the core of the human structure.

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Working the Structure verses Working Out

madeline black beach pilates poseMy personal workouts have always been about bringing strength to the areas that are weak and flexibility to the areas of holding, the restriction of movement. One cannot happen without the other. I then create a balance to my structure, which gives me strength. My mission is to spread the idea that working out is not about boot camp mentality. A precise, efficient and a structure-based focus in a workout results in better strength gains, looks and YOU FEEL GOOD!

As I was writing a workshop manual for my upcoming workshop in Florence, Italy (yes another manual), I was explaining how a structural imbalance causes the compensated movement and poor mechanics. A quote entered my head, that I first heard from Sharon Weiselfish-Giammatteo of IMT, “structure follows form, form follows function“. I wondered, who said this first? I googled it and came up with the whole quote. It was stated by Louis Sullivan, the architect, who developed the shape of the first steel skyscraper in Chicago in 1896. I find it interesting how in the late 19th Century, like minds were conceiving similar principles of tensegrity. It is also the time when Joseph Pilates was born and growing up.

Here is the quote:

It is the pervading law of all things organic and inorganic,
Of all things physical and metaphysical,
Of all things human and all things super-human,
Of all true manifestations of the head,
Of the heart, of the soul,
That the life is recognizable in its expression,
That form ever follows function. This is the law.

~Louis Sullivan 1896