The Obliques

[vc_row row_type="row" use_row_as_full_screen_section="no" type="full_width" text_align="left" css_animation=""][vc_column][/vc_column][/vc_row][vc_row row_type="row" use_row_as_full_screen_section="no" type="full_width" text_align="left" css_animation=""][vc_column][vc_column_text]The external and internal obliques are part of the core muscles. They are located on each side of the torso and the external obliques is superficial to the internal oblique. The external oblique is relatively a...

The Feet

The feet are the foundation, support the body’s weight and provide a mobile platform. Although small in size, they carry us through our lives and often mistreated. The structure of the feet is complex and has over 100 ligaments, muscles and tendons that move 33...

The Wonders of the Wunda Chair

The Wonders of the Wunda Chair

  The Wonders of the Wunda Chair   The Wunda chair (in German – Wunda means wonder) is a powerful piece of equipment that was designed by Joseph Pilates as a portable home exercise machine. [/vc_column_text][vc_separator type="transparent" border_style=""][vc_column_text] Originally, the chair was made for the small New York City apartments...

THE ELUSIVE BALANCE

The Elusive Balance

  The Elusive Balance   As a Pilates Instructor and a Nutrition Advisor people expect me to live a virtuous, guilt-free life where the only foods that pass my lips are wholesome and nutritious and with only positive and beneficial thoughts buzzing around my head. [/vc_column_text][vc_separator type="transparent" border_style=""][vc_column_text]However, the...

Chest Lift • Reformer

  Chest Lift • Reformer   Chest lift reformer straps on upper arms is a fun exercise to do. Although the setting requires some preparation, it is definitely worth it! The resistance of the straps on the upper arm helps facilitate deeper connections in the body and therefore...

Supine Hamstring Curls • Reformer

  The Hamstrings group consist of three muscles the Biceps Femoris, Semimembranosus muscles and Semimembranosus. As this group of muscles run over two joints (knee and hip), these muscles are primarily responsible for the flexion of the knee joint (bending of the knee) as well as assisting the extension of the thigh (moving...

Body & Flow • body and flow offers outstanding body and mind training programs for the Wellness industry

The Jump Board • Let’s have some fun!

  The work on the jump board will challenge the core, increase the heart rate and improve circulation. Here are some of the differences between a Pilates class on the reformer and one using the jump board: [/vc_column_text][/vc_column][/vc_row][vc_row row_type="row" use_row_as_full_screen_section="no" type="full_width" text_align="left" css_animation=""][vc_column][vc_separator type="transparent" border_style=""][vc_column_text] Generally, we challenge...

The Knee Stretch • Knees Off

  A Pilates program on the mat and Reformer will optimize knee function in terms of strength, flexibility and alignment. To help you understand how to help your knees, it is important to understand the way your knees work. [/vc_column_text][vc_separator type="transparent" border_style=""][vc_column_text] The knee joint is a hinge...

Body & Flow • body and flow offers outstanding body and mind training programs for the Wellness industry

Mommy & Me • Part II

  In the last mommy and me post the focus was on the baby. now its time to focus on the mommy with exercises to awaken her core, strengthen the legs and hips and tone the arms and shoulder girdle. The time after the birth involves many changes...

Body & Flow • body and flow offers outstanding body and mind training programs for the Wellness industry

The Pilates Push Up

  The classical advanced Pilates push up is an advanced move that requires a lot core and upper body strength and stability. This exercise is a challenge for the whole body and needs practice in order to perform correctly and safely. [/vc_column_text][vc_separator type="transparent" border_style=""][vc_separator type="transparent" border_style=""][/vc_column][/vc_row][vc_row row_type="row"...

Mommy & Me • Part I

  For both the mom and her baby, exercising together offers many benefits. The  time together increases the bonding, improves the communication between parent and baby  and helps building confidence. Apart from that, there are the physical benefit - mommy and me exercises will help to...

Osteoporosis

  Osteoporosis, or porous bone, is a bone disorder characterized by low bone mass and structural deterioration of bone tissue, mainly because of hormonal changes. The bones lose calcium and phosphate salts and become fragile and vulnerable to fractures. The only way to diagnose osteoporosis before...

Rectus Separation

  Diastasis of the rectus abdominis muscles is a separation of the linea alba, a connective tissue that acts like straps joining the muscles in the middle of the abdomen. This is mostly common in pregnant women, as the tissue attachments widen and split to accommodate the growing...

Let’s Twist Again

" You are as young as your spine"  J. Pilates [/vc_column_text][vc_separator type="transparent" border_style=""][vc_column_text] The four movements of the spine are flexion, extension, side bending and rotation. They are all important to keep the spine and organs intact. Rotation movement has unique quality as it enhances all other movements. [/vc_column_text][vc_separator...

Kyphosis

The spine, when viewed from the side, forms an S shape. The cervical and lumbar spines show lordosis curves and the thoracic spine shows kyphosis curve. This combination of forwards and backward curves allows our spine to perform different activities while keeping the spine strong...

Defining the Core

The core, also called the powerhouse, holds the body in alignment and allows the extremities to move in a more efficient and effective manner. Imagine the midsec­tion as a cylinder. The top surface is the diaphragm and the bottom is the pelvic floor muscles. The...

The Teaser

The Teaser is one of the most challenging Pilates exercises and teases gravity as it works from the ground up, hence the name. The Teaser strengthen the core, challenges the balance and the symmetry of core engagement. The Teaser can be performer on the mat, Reformer...

Tips for New Teachers

  Like with any new skill you wish to acquire, becoming a Pilates instructor takes time and practice until it becomes a second nature. While the training course provides you with all the necessary tools to be a great teacher, it is only when you start...

Maintaining Good Posture

Like a bonsai tree, Your terrible posture at My dinner table” Haikus For Jew by D. M. Bader [/vc_column_text][vc_separator type="transparent" border_style=""][vc_column_text] On receiving this gift from a close girlfriend, the first page I opened read the above Haiku. It was such a time-machine- moment as it immediately took me back...

Special Populations Primary School Teachers

In Pilates it is possible to cater for all kinds of Special Populations and there is much literature to be found on this subject.  Pilates to improve your running technique, how Pilates can improve posture amongst the younger generation, Pilates for Mothers and Babies, Pre-natal...

Body & Flow • body and flow offers outstanding body and mind training programs for the Wellness industry

What is Balance

  Ever found it hard find a balance between different aspects of your life? Between family and work? Family time and your own time? Chores and fun? Well, you are not alone with this constant search for the perfect equilibrium. Good news is that there...

Pilates Joseph

  Joseph Pilates was born in Germany in 1883. As a frail child, he suffered from Rickets, asthma and rheumatic fever. That led him to a lifetime dedication to physical fitness. He studied gymnastics, skiing, boxing, yoga and more and as a teenager, he was in...