Tag Archive for: Rivercity Pilates North Liberty Iowa

Should I take Pilates Private Sessions or Group Classes?

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The Pilates method of exercise is based on learning specific principles of breath, control, precision, flowing movement, centering, and concentration.   Learning the method is truly a process that is continually challenging you to connect to your body so you can learn to breathe more efficiently, move from your center, and create uniform development or balance in your body.

Every body and every personality learns differently and the best process for you to learn will be unique to you. There really is no right or wrong way.

We suggest starting your Pilates journey with 3-6 private sessions.  By starting your learning process with private sessions you have a chamermaid adjustmentsnce to learn the basic ideas and principles in a way that is very specific to your body.   These private sessions will give you a chance to learn the Pilates fundamentals such as how to breathe during your exercises, how to engage your deep abdominal muscles, and how to stabilize your hips and shoulders.

These sessions will also give you a chance to create body awareness about how your body moves, where your individual imbalances may be, and give you an idea of places you can focus and work on as you continue your Pilates practice.

After your introductory private sessions, how you continue your Pilates training is really up to you.

Private sessions offer complete one-on-one attention from your instructor and allow you to move and learn at your own specific pace.  Individual sessions are also great for fine tuning and making adjustments to your movements that are specific to you.

Semi-private sessions are a great way to work out with a friend and still get the individualized attention of a private session.

Small group classes are a fun, effective way to do a Pilates workout while still getting great adjustments IMG_2412and feedback from your instructor.

Some clients take just private or semi-private sessions, some take just classes, and many do both!  We suggest trying them all so you can find out what you enjoy the most.

Consistency is the key in creating an effective Pilates practice in your life, so try to find some regular times that you can put into your weekly schedule.

Do your neck and shoulders hurt after a day at work?

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Our reliance on computers has everyone worrying about the problems that extended sitting and computers cause on our bodies.    Try this mini-workout to give your shoulders and chest a stretch after a long day at work!

 

Carey Sadler, owner of Rivercity Pilates in North Liberty, IA demonstrates a simple exercise you can do to stretch the shoulder and chest with a medium weight Theraband.

Pilates can help with your golf game!

Tiger Woods, Rocco Mediare, Phil Mickelson, Carin Coch, Annika Sorenstan, Camilo Vilegas, Richard Beem, Butch Harmon, Betsy King, David Duval, and Kelli Kuehne all do Pilates to improve their golf game.

What can Pilates do for your golf game?

1. Pilates will strengthen your core muscles.  The overall core strength gained from Pilates can help improve your swing by increasing your ability to stabilize your body as well as being able to initiate movement from those core muscles.

2.  Pilates will increase your flexibility. When you have more mobility in spine and  more flexibility in your muscles you can easily get more rotation. More rotation in your body makes for a more efficient, powerful golf swing.

3.  Pilates will improve your concentration.  Concentration is one of the founding principles of Pilates and every movement requires you to concentrate on exactly what your body is doing.  Concentration, like any other skill will improve the more you practice it.  Your improved concentration will allow you to fine tune your golf swings and make the most out of your game.

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4.   Pilates will balance your body and help you prevent injuries.  The Pilates method of exercise promotes uniform development of all the muscles in the body.  By creating balance in your musculature you can prevent overuse injuries which can be very common for serious golfers.

Learn more about the benefits of Pilates by scheduling your complimentary private Pilates session today!

Practice Your Pilates breathing!

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Joseph Pilates stated, “Above all, learn how to breathe correctly.”

Proper breathing is the cornerstone of the Pilates method of exercise.

The Pilates breathing technique promotes learning how to use the full capacity of our breath by emphasizing a complete inhale and a complete exhale. There is also a focus on maintaining the engagement of the abdominal muscles throughout both the inhale and exhale which allows the body to strengthen the core muscles and create movement from the center of the body.

It is not an easy task to focus on proper breathing technique while executing the Pilates exercises and still keeping a whole body awareness of our alignment and form. Just remember that Pilates is a movement practice and every time you practice it will get easier and easier, and your body will naturally start to incorporate the breath and movements!

Today’s video will give you some reminders of how to execute the Pilates breath and give you some tips to practice. When learning or fine tuning this breath it may help you to just practice the breathing by itself without the added coordination of trying to perform specific exercises while breathing.

If you enjoyed the video be sure to click like and share it with your friends!

#PracticeWhatYouTeach: Travel Pilates

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img_4474I was traveling this week and so besides getting my workouts in at home and the studio I got to practice a little travel Pilates. Travel Pilates for me is a combination of anything and everything I do in the form of movement to keep my body feeling healthy and happy when I travel. Here’s just a few of the things I do:

1. Airport Pilates : I know that sitting on a plane for almost 3 hours is not always my body’s favorite thing so I try to get my body moving and stretching before I have to sit in those every so comfortable little seats! I try to walk around just to be moving and then while I’m sitting at the gate waiting to board I sneak in things like:

  • Seating Hamstring stretches (I stretch my legs straight in front of me and hinge forward at the waist with a flat back)
  • Seated spine movements(like cat but sitting up!)
  • Neck stretches
  • Seated Mermaid stretches

2. Airplane Pilates: Once I get on the plane my space is of course limited a little more, but I still try to sneak some movement in. Here are some of my favorites:

  • Shoulder Rolls
  • Seated spine movements again!
  • Foot/Ankle circles
  • Using my Yoga Tune Up therapy balls to sit on or lean against
  • Wiggling and adjusting my posture!

3. Anywhere Mat Pilates: When I travel I try to sneak some Pilates Mat work in whenever I can. This trip I found myself sneaking in some Mat work while I laid on my pool chair soaking in some sun and watching my daughter play in the pool! I also like to just throw a towel on the floor or even lay on the hotel bed and sneak in some of my favorite exercises.

https://www.instagram.com/p/BPfVPswgz89/?taken-by=rivercitypilates

I love that I can take my Pilates practice with me wherever I go by just getting a little creative! I consider my Pilates practice part of my self care plan that keeps me and my body healthy and happy even when I’m traveling!!

Pilates Cadillac teacher training starts in February!  

Upcoming Workshops:
Pilates Cadillac Teacher Training
Two workshops – 12 hours $450

Saturday February 18th  12 pm to 6pm
Saturday, February 25th 12 pm to 6 pm

Prerequisite: Completion of Module 1 (Pilates Mat training)

  • Complementing the Pilates Mat & Reformer is the repertoire of the Cadillac/Pole System. This adds an array of exercises to give the teacher additional tools to use when working with clients. We will look on proper technique, modifications for client issues and compensations, safety, teacher spotting and anatomy as it relates to the exercises
  • This workshop will give you the tools to teach Cadillac/ Tower System individually as well as in a small class setting
  • Training Manual: $25
The highly regarded Body Precision Teaching Training Programs specializes in teaching the classical Pilates method of exercise to any body.
For more information, click here or schedule a time to talk in person with Carey about training opportunities.
Contact us at: rcpilates1@gmail.com or 319.665-2499.