Corrective Exercises Workshop

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Fascia Free-Brackney

Drury Inn & Suites Phoenix Tempe
Sunday Apr 24, 2022 @ 12:40:PM — 02:30:PM MST
This is a fascia release class like no other! Learn to use balls and foam rollers in ways that actually release those tight areas that are giving you trouble. Learn why the tightness keeps coming back and get new exercises to free fascia for good! Your body (and your clients) will thank you for this one!

https://mail.google.com/mail/u/0?ui=2&ik=5642325240&attid=0.2&permmsgid=msg-f:1723850842370683920&th=17ec593531433410&view=att&disp=safe&realattid=f_kz8miwvk0

FitnessFest Conference & Expo
Tempe, Arizona
April 22 - 24, 2022
Early Bird Deadline ends 3/1
FitnessFest.org/arizona

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Improve Posture, Flexibility and Strength through Fascia-lates-Brackney

Drury Inn & Suites Phoenix Tempe
Friday Apr 22, 2022 @ 01:00:PM — 03:00:PM MST
This workshop combines the latest research and techniques in fascia release with the Pilates method. Learn specific exercises to use in your next class or training session to improve posture, enhance flexibility, develop core strength, and support balance! This session is at a moderate pace with adaptations for all fitness levels.

https://mail.google.com/mail/u/0?ui=2&ik=5642325240&attid=0.2&permmsgid=msg-f:1723850842370683920&th=17ec593531433410&view=att&disp=safe&realattid=f_kz8miwvk0

FitnessFest.org/arizona

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Join me April 22-24 at Fitness Fest 2022! $15 off your registration!

FitnessFest.org/arizona

Centering primarily relates to the body's center of gravity. The body's center of gravity is the single point about which every particle of its mass is equally distributed. Think of an imaginary line from the crown of the head to the tailbone. This line is the center point in which the body could be suspended and where it would be totally balanced in all directions. This center travels with you in every movement. Each person is built differently and has a different center of gravity. Where the center of gravity lies distinctly affects how an exercise feels and how difficult or easy it is to execute. Therefore; it is a mistake to assume a person lacks strength if they can not execute a rollup or a teaser exercise successfully. This is the fun part. Finding the center and adusting with props will make the movement more successful. And lets face it.....Don't we all like being successful!?

Breath is the fuel of the powerhouse. This is the engine of Pilates. Joseph Pilates used to say "Above all else..Learn to breath correctly"
Lateral breathing, or intercostal breathing emphasizes the lateral expansion of the ribcage while maintaining a constant inward pull of the deep abdominal muscles. The reason for lateral breath is to help maintain contraction whle performing exercises.
The breath also helps us move without tension. Tensing up, holding your beath and pushing to strain will only lead to jarring movement, poor quality and possible inability to move to the end goal of the exercise. When breathig correctly the exercise looks effortless, and you become so smooth with your movemet you find that an exercise that was once challenging is actually fun to do.

Diaphragm Stretch and Breath 2

Here is the second video. Enjoy!

Diaphragm Stretch and Breath 2 This is homework for my clients to stretch and reset diaphragm. Also pelvic floor and abs work.

Diaphragm Breathing Reset 1

Tomorrow's class will focus on two important principles. Breath and Centering. Here are a couple videos that will help.

Diaphragm Breathing Reset 1 This is homework for my clients that need to reset their diaphragm.

Fitness Fest April 22-24 2022.
We are working on a special discount code for enthusiasts (that don't need continuing education) to take my class on Friday and on Sunday.
I will post more details shortly.
However there will be a ton of fun and useful information at the conference. I just wanted to make sure everyone gets a chance to come if they would like.

Register by January 31 for the best prices! ➡️Registration starts Monday at FitnessFest.org/arizona ⬅️
FitnessFest 2022 will be held at the Drury Inn and Suites and EoS Tempe.
FULL CONFERENCE JANUARY SPECIAL – Only $219 for everything‼️
The price goes up to $249 on February 1st for Full Conference Package
Two day= $149 (not available yet)
One day= $ 99 (not available yet)
The Schwinn Indoor Cycling Certification will be the only pre-con or certification for FitnessFest (held on Friday April 22nd – and is a separate cost)
So many excellent speakers, presenters, knowledge and fun!
Learn about gut health, active aging, group fitness, small group training, functional training, corrective exercise, fascia, foam rolling, aqua, yoga, nutrition, Pilates, core, and all the energy and positive vibes and connection that FitnessFest in-person will bring!
AND… its our 25th Anniversary!!!!!! 🎉🎉

FitnessFest Conference & Expo: Tempe, Arizona April 22-24, 2022

I will be teaching two new classes at Fitness Fest April 22-24 2023. One combines Pilates with Fascial movement -Facial-Lates.
The other will be how to make your stretching and fascia release techniques more permanent. Free Your Fascia. More details to follow!

Here is the first video announcing the in person event. I am so honored to be asked back amount these amazing people! And they actually mention me! I can’t believe it!

https://youtu.be/2NrapV5tGA4

FitnessFest Conference & Expo: Tempe, Arizona April 22-24, 2022 Are you a fitness professional in need of continuing education credits? FitnessFest is back IN PERSON for our 25th-anniversary event in Tempe, Arizona and YO...

Pelvic Floor exercises

Last week, we did some diaphragm breathing, and I talked about how this connects to the pelvic floor. I hope this video is a good refresher.

https://youtu.be/vRShseWiK_s

Pelvic Floor exercises I created this exercise as homework for my clients. I have made this exercise available to the public for ease of use. These are intended to be viewed by m...

Wheels for Better Alignment and Effortless Posture

Wheels to improve alignment and make posture effortless. We will be discussing this in Wednesdays Pilates class and Corrective Exercise at Ability360. Hope to see you soon!
www.ability360.org

Wheels for Better Alignment and Effortless Posture Hello. I created this video for my clients as homework and discussion points in my group classes. I have made it public for ease of use. Please contact yo...

Join our Cloud HD Video Meeting now

Free classes Monday and Wednesday Phoenix Time

https://us04web.zoom.us/j/317855239?pwd=d3owWGJCR3JLNlNndERDSkpHTDVhdz09

us04web.zoom.us Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, confer...

Lymphatic drainage massage: How-to guide and benefits

Kathie Kelling sent this out to me. This is what we have been working on in class the last few weeks. www.ability360.org

medicalnewstoday.com When health conditions cause a buildup of lymph fluid, people can use lymphatic drainage massage to get this fluid moving. In this article, we discuss the benefits of lymphatic massage and how to do it at home.

Sports - Ability360 | Phoenix, AZ

Thank you to all who joined me the last two days. We have raised $600 for Daring Adventures. It was such a pleasure to see everyone and meet new friends. I will be at Ability 360 next weekend for the .
Join me on Wednesdays at 9:15 and 10:00 for more movement and fun! https://ability360.org/sports/

ability360.org 5031 E. Washington St. Phoenix, AZ 85034 Google Map (602) 386-4566 Subscribe to our newsletter Regular Hours of Operation: Weekdays – 6:00 AM to 8:30 PM Saturday – 8:00 AM to 4:00 PM Sunday – CLOSED ▸ 2019 Holiday Hours Saturday, August 31, 2019 Closed Monday, September 2, 2019 Closed Facili...

Daring Adventures

Save the Date!
Foot Love - Learn self treatment techniques for your hands and feet to make your entire body feel great!
There will be two workshops in November.
November 1 in Phoenix (Time and Location still pending)
November 2 in Mesa 10:30 am.
You will get a free massage ball with the workshop. 100% of all proceeds got to Daring Adventures (https://www.daring-adventures.org/) Cost is $25 for 90 minutes. More info to follow. Please let me know if you are interested in more information.

daring-adventures.org Daring Adventures is a nonprofit organization committed to improving the lives of individuals with disabilities and significant life challenges through the power of outdoor recreation.

How To 'Table' Bend
To hip hinge:
1. Place your feet about 12 inches apart.
2. Keep your back straight.
3. As you bend your knees, allow your p***c bone to move backward.
4. Fold over by allowing your p***c bone to slide through your legs, down and back.

Bending motion GIF

This has been very effective lately. It's an oldie with a twist. Do this as slow as possible. Remember, the slower you go, more muscles will recruit (even the ones you thought you lost contact with) and it will require less reps. You can do 1-2 reps slowly and that will take you less than 45 seconds. Repeat hourly until you see better balanced activation. Keep all the points together.
Had a friend with chronic flop foot and this really helped to bring her gait back. She has to do this every day for a few weeks, until it isn't hard! Can be done supine or seated. Remember the contact points and going very slow are more important than range of motion. It this isn't difficult, you are not going slow enough!

PhysioOsteoBook

Muscles are for show, Fascia is for go?!

The Lumbodorsal Fascia is beautifully illustrated in this picture, showing the interlocking fiber arrangement of the tissue. The lumbodorsal Fascia is effectively the continued LINK of the latissimus dorsi fascia with the contralateral glute max fascia. This collagen tissue is extremely strong and due to its visco-elastic properties, it contributes to trunk extension at any angle, assuming it has been properly "loaded" or stretched. If the fascia is stretched fairly quickly (1/3 sec) it responds with an elastic recoil, amplifying the power of the erector muscles.

If we stretch slowly, we miss the elastic window for power. This would explain why a failed deadlift always takes longer to complete than a successful one.

It has been proven that the erector spinae muscles themselves can only handle approximately 50kg of load themselves before failing. Of course the world record deadlift is half a ton, so the only physical explanation is the fascia supplies the power along with intra-abdominal pressure.

From Gracovetsky, JBMT 2008:
The importance of the lumbodorsal fascia can also be demonstrated by the well-known ‘‘muscle relaxation’’ phenomenon in which the entire erectors spinae muscle shuts down when the trunk is sufficiently flexed, even while holding significant loads. Relaxation is possible because the tightened fascia takes on the lion share of the forces transmitted from the legs to the upper extremities. It is only when the trunk returning to the erect stance crosses a threshold of about 45 degrees of flexion that the fascia begins to slacken forcing the erectors’ spinae to contribute to the lift. When this switchover happens, the most difficult part of the lift has already been done and the erectors have enough residual power to take control of the posture in the near erect stance.

Simply put, the lumbodorsal Fascia is a hydraulic amplifier for lifting loads where the spine goes from flexion to extension as in deadlifting. One cannot lift the massive loads we see in powerlifting without this tissue.

Credit: Anatomy Links

Check out my Fascia Fit class on Sunday April 28th 2019. I am so excited to share how you can include fascia training in your workouts!

Ability360

Every day, we take up to 20,000 breaths and at least 10,000 steps. Walking and breathing are so ingrained in our behavior that most of us don't think of them as habits that might need changing. How we breath and move dictates our posture, good or bad. It can be the difference of moving pain free with grace or shuffling through life with aches and pains.
Next Wednesday, at Ability 360, join me for Pilates at 9:15 and Corrective Exercise Class at 10:00. We will focus on more than standing tall or pulling your shoulders back, we will work on the posture of moving and breathing. You will feel taller, more open and maybe a little sore (sorry about that!).
www.ability360.org

ability360.org Ability360 continues a 35-year tradition offering and promoting programs to empower people with all disabilities to take personal responsibility so that they may achieve or continue independent lifestyles within the community. The independent living philosophy states that people with disabilities sh...