Pilates and Gardening: The Lumbar Spine

by bodycenter on May 10, 2012

Pilates and Gardening:  The Lumbar Spine

 

By Shane Belau

 
It’s spring and the gardener in you has been waiting all winter to get those hands in the dirt.  Gardening is a great form of exercise as you are using your legs, back, abdominals and arms to move that dirt, dig up those plants, and prune those bushes.  Like any form of exercise, gardeners need to be mindful of using good alignment and physical form when tackling yard work.  Because it is warming up and the soil is workable you may be tempted to everything in one weekend but if you go slowly and do a little bit at a time there will be much less risk of injury.
In this first installment of Pilates and Gardening, we are going to address the low back, or the lumbar spine.  Many gardeners complain of low back pain after a hard day’s work of weeding or digging.  While these tasks potentially require a lot of bending over, many gardeners do not realize that leg strength and flexibility (or lack of) can contribute to the over all health of your low spine.  If there is a lack of flexibility in the hamstrings and the hip joints then the action of bending over and flexing the spine places a lot more stress on the discs and muscles of the lumbar area.  In addition to poor function of the legs and hips, the deeper stabilizers of the back and the abdominal muscles may not be working in concert to support your body in a flexed position.
Here are some tips to help you with better alignment as you garden. Of course, if you are experiencing chronic pain you should consult your doctor and physical therapist.  First off, you want to start flexing at your hip joints, knees, and ankles instead of always curving your spine to bend or get closer to the ground.  This way you will be using your legs to support your upper body.  Start practicing with a small squat:  with even weight over your feet, bend at the hip joints and knees until your spine and your lower legs are at the same angle. Keep your spine straight and abdominal muscles active for support and make sure your gluteal and quadriceps muscles are engaged. Practice alternating standing and squatting, keeping all of those muscles engaged.
Sometimes, gardening requires you to get into awkward positions like digging up a stubborn bush, for example.  If you need to bend lower, try placing one foot in front of the other in a wider stance. This will allow you to get lower toward the ground and still keep your spine in as good alignment as possible.  If you do find that you have to bend a little bit, make sure you have initiated the sequence of squatting, keep your abdominals active, and keep your lumbar spine in a good neutral position as long as possible.
I hope this gets you started on a wonderful and injury free gardening season.  Happy planting!

 

Pilates Day Celebration – Saturday, May 5th

by bodycenter on May 1, 2012

Happy Pilates Day!

Join us for our Pilates Day celebration (which we are celebrating on Saturday, May 5th) – we are hosting special classes that are “drop in” (which means they are not part of a bigger series, so you can use them to give us a try if you aren’t quite ready to commit to a series).

Classes are as follows:

  • 8:30 Pilates mat – no need to sign up ahead, and 2 for 1 (so bring a friend)!
  • 9:30 Pilates circuit – need to sign up ahead of time.
  • 10:30 is Reformer Jumpboard, need to sign up ahead.

Would love to see you there!  

Pilates Instructor Needed Auburn, WA

by bodycenter on April 27, 2012

Corestar Pilates in Auburn WA is looking for a Pilates instructor who is certified in Mat, Reformer and CCB.   Immediately we need someone who can teach private; semi-private instruction, and group reformer classes. Schedule can be flexible-part time or full time hours are available. There is an immediate need for evening or morning spots as well as possible Saturdays.
We are equipped with STOTT equipment and accessories. Would love to work with a STOTT trained instructor, but am definitely open to other Pilates teaching styles.
We also have  group instruction -we offer classes in Pilates mat, yoga, TRX, Zumba and others. Qualified Pilates teachers who are certified to teach other group formats would be a plus.
Please contact me with your resume and references at- info@corestarpilates.com  206-914-0112
Growing Pilates studio in Downtown Kent (which is expanding in June/2012 to a new location) is seeking a STOTT trained or certified instructor in mat, equipment/apparatus (i.e. Reformer/Cadillac/Chair/Barrel). 
Studio is located in the Historic District of downtown Kent.  Studio likes to maintain a very intimate atmosphere, therefore no more than 3 trainers conducting sessions at once. Days and hours to be determined.  Position is for independent contractor, wages will be based on a percentage scale depending on experience. 
·         Must be comfortable generating clients on their own
·         Must be comfortable selling their services to potential clients
·         Teaching availability including weekend and evening times
 If interested please submit your resume to nicole@intimatepilates.com

Pilates by the Bay is a beautiful, private studio in downtown Everett.  In January, the business expanded and moved into a larger, amazing space.

I am looking for talented, mature instructors, motivated to build their practice who possess the following:

  • The ability to retain clients by building professional, supportive relationships.
  • Able to adjust teaching  style, cues and modify movements to maximize the client’s success.
  • Motivated to teach clients of all ages, sizes and fitness levels
  • Available for some evening(s) or weekend teaching.  This would ensure a busy teaching schedule since there is a high demand for these appointment times.
  • Certification/Training in apparatus and mat work and teach clients in the neutral pelvic position.
  • Current liability insurance and business license.
  • Teaching experience, for private and group instruction, is preferred but not mandatory.

If you feel like Pilates by the Bay may be a good fit for you, please email your resume, including references, to jenny@pilatesbythebay.com

New Gentle Yoga Class!

by bodycenter on April 4, 2012

GENTLE YOGA CLASS THURSDAY 12:00-1:00PM
Free Class April 5th, 2012
Class Series Begins April 19th, 2012 – May 31st, 2012.
Classes for this series to be used by June 28th.
Space is Limited — Please Sign-up!

CLASS DESCRIPTION:
This class is designed to increase your flexibility, range of motion, strength, postural alignment, and balance. It includes lots of gentle over-all stretching with the use of props, the practice of a variety of seated, standing, and balance poses, core strength conditioning, breath work, and mindfulness practices. Special attention and modifications will be made to accommodate individual ability and needs. No experience necessary.

RATES:
FIRST-TIMERS ENJOY A FREE CLASS!
6 Classes: $60 ($10 per class)
Drop-in: $14

Only $99 for One Private Lesson and Six Group Classes (regularly $215)

Get in Shape With Our Spring Special for NEW CLIENTS

Only $99 for One Private Lesson and Six Group Classes (regularly $215)

Get Started Now by by calling the studio @ 206-633-4800 ext 3!

Ballard Pilates Studio Hiring Instructors

by bodycenter on March 21, 2012

Professional Pilates Instructors Needed


Bria, a dynamic Pilates Studio and Physical Therapy Clinic is looking for Certified Pilates Instructors to join our team. We are unique boutique studio offering fitness and rehabilitation just north of downtown Seattle. We are looking for mature, reliable, skilled instructors to participate in our vital and growing work environment. We hire instructors who have positive momentum for growth in their practice and engage their clientele with a personal commitment to wellness; developing a fitness program to provide customized exercises to meet client’s needs- whether it is rehabilitation, physical fitness or overall wellness. We are currently offering a flexible part-time (min 15 hours per week) or full-time schedule  (up to 40 hours per week) with growth potential.

Requirements:

  • Certified in Mat, and/or Reformer, Cadillac, Chair and ISP.
  • Minimum one year experience.
  • Experience in muscular rehabilitation, detailed spine and joint alignment and proficient creating accurate fitness plans.
  • Minimum weekly availability of 15 hours per week.

Bria offers Private and Semi-private Sessions throughout the day as well as 35+ equipment-based group classes throughout the week. In addition to this permanent position, we are actively updating and increasing our substitute list. Find out more about our facility at www.briaseattle.com  Please forward your resume and cover letter to misty@briaseattle.com.

STOTT PILATES Edge and Trampoline for Sale

by bodycenter on March 13, 2012

STOTT PILATES Edge w/ DVD Intermediate Level -  $150.00 - Nearly new, very little use.  (New is $250.00)  Shipping @  $35.00  added to cost.  View it at:  http://store.stottpilates.com/store/P-DC80328/Pilates-Edge-And-Dvd-Series-Combo.aspx
CARDIOLATES Rebounder w/ CD, DVD $225.00 Very little use – less than 5 hours.  Legs fold, comes with carrying cover- (New is $339.00) Professional quality. Shipping @ $40 added to coast. View it at:  http://shop.pilatesonfifth.com/Equipment_s/3.htm
FREE!  - Laminated Pilates Mat and Reformer Essential & Intermediate wall charts (old version).  You pay shipping.
Call Leslie – 360.221.8881 or email leslie@islandpilatescenter.com with questions or shipping alternatives.

Pilates Studio for Sale- Capitol Hill

by bodycenter on February 21, 2012

Established Pilates Studio

6-year History of Success and Profitability

Established Client List

Dedicated URL

Studio

Separate Treatment Room within Studio

Light-filled and Loft-like

Strategic Capitol Hill Location

Pike/Pine Corridor close to Downtown and First Hill

Equipment

Fully Equipped with STOTT Pilates Equipment

For more details please contact Lisa Thompson at

www.elementpilatesstudio.com

FOR SALE

Element Pilates Studio, a well-established successful and profitable Pilates Studio in the thriving Pike/Pine corridor on Capitol Hill in Seattle, WA.  With very low overhead and a devoted clientele, this studio is ideal for someone wanting to hit the ground running.  The current owner has kept the studio small and intimate with two other instructors and a focus on private, semi-private and small group classes.  There is, however potential and demand for significant growth and expansion.  The sale of this studio includes an introduction to the client list, STOTT equipment valued over $17,500.00, a one-year lease with the option to renew, and the opportunity for the current owner to help in transitioning clients over to new proprietor.

Owner is motivated to sell the studio to a serious buyer.  Marketing and partnering with other health oriented businesses in the area has not been fully maximized. There is great potential given the strategic location to First Hill medical and rehab facilities, as well as clinics downtown. Great opportunity for a Pilates instructor or entrepreneur who desires flexibility and the independence of owning their own business with incredible future growth potential.

The studio is a beautiful, loft-like and light-filled space with floor to ceiling windows opening to a SW exposure that allows for natural lighting all day and evening.  Inside is a separate, lovely treatment room perfect for massage, or other services.  Element is situated on trendy Pike street on Capitol Hill, just two minutes from downtown Seattle. Housed in a historic building with 8 Limbs Yoga and Halo Dance Hall – this location filled with great energy and devoted to movement.

The studio is entirely equipped with STOTT Pilates Equipment: Three Reformers with Boxes, poles and platform extenders, One Rehab Reformer with a Vertical Frame (and a mat converter) with Xtra-long Box, One Full Cadillac, One Chair, Arc Barrels and a Spine Corrector.

Other small equipment includes: 4 BOSU’s, Wedges, Mini-Fit Balls, Foam Rollers, Thera-Bands, etc…

Owner is selling to pursue other interests.  A transitional period of training is negotiable along with the possibility of the owner staying on as an instructor in a very reduced capacity.

Please see photos and learn more at www.elementpilatesstudio.com

If interested please contact lisa@elementpilatesstudio.com

 

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