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Brent Anderson and Shelly Power discuss the muscles that comprise “the core” – and it may be more muscles than you thought! Join us LIVE on Thursdays at 3 PM eastern to participate in the discussion in our #PilatesHour webinar. Watch #PilatesHour Episode 124 “Optimizing Cueing of The Core” Here.
BA: How do we think about cueing the core? For starters, the “core” muscles also include the muscles that connect the extremities to the core. I always say that “core control is the appropriate amount of stiffness for the anticipated movement”. Oftentimes in everyday activities, and in Pilates, the load to our core comes from our extremities. With the exception of putting weight directly on your chest, most core load comes from the extremities; head, arms, and legs.
We could then put a significant number of muscles into the category of “core control muscles”. Everything from the hip extensors, psoas muscles, hip abductors and adductors to pectoralis and latissimus muscles. All of these muscles are related to controlling and contributing to core control.
THE MYTH OF THE “CORE WORKOUT”
One thing we really want to debunk is the concept that core control is governed by the rectus abdominis. I get scared when someone says “I did a really hard core-workout”. In reality, all they did was work on the anterior pillar of their trunk. Then they often expand a little bit and say “well I also did obliques”.
We have to understand where we dilute the word ‘control’, because we want to bring that word back to life. My definition of control is “having the appropriate amount of stiffness for the anticipated load of activity”. It really depends on the activity you are planning on doing. If your client wants to lift weights, maybe you can utilize some of Stuart McGill’s cueing.
We might use an engagement or bracing cue. There might be some benefit to breath holding. Possibly some controlled valsalva to be able to get maximum intra-abdominal pressure while doing a deadlift with 400 pounds for example. This is also completely acceptable in training.
CUEING THE CORE & PELVIC FLOOR
SP: I think it’s also important to recognize that yes, we are cueing the core muscles, and yes, we are cueing the pelvic floor – we are cueing all of these muscles. We are just not doing it by saying ‘now contract your pelvic floor’, or ‘now contract your abdominals’, “hollow your belly”, or “navel to spine”. Those ways of cueing the muscles are a bit outdated and I think this is where some of the misunderstandings reside.
We are absolutely cueing the body, the whole body, so we’re trying to think of it a little bit more as a system. There are ways that I will cue that will get certain muscle groups to be a little bit more active. A big part of this concept is moving away from the idea that only one muscle has a job at a time.
The more you can get the whole body to work as a system, the better off your clients are when they leave your class. Great, you did an hour of Pilates, but what happens when you need to go out and run around a soccer field and play a sport? It’s not that we’re not cueing specific muscles, but that we’re also trying to do it in the most intelligent fashion.
DISTRIBUTION OF MOVEMENT EQUALS DISTRIBUTION OF FORCE
BA: Most of you who follow Polestar know the phrase ‘distribution of movement equals distribution of force’. Shelly puts this into some very clear words, which I’d like her to share because I think this ties into efficiency and how important mobility is.
SP: As Pilates teachers, we have all likely encountered a student in class saying ‘I can’t do a roll-up because I am not strong enough’. The teacher might say ‘Ok, we will get you stronger’, but the client is likely perfectly strong!
The working model in my head is the way our bodies are constructed, all the different joints, ligaments, tendons, muscles, and fascia, are all built to function the way they were meant to function. Unless something significant happens, like an accident or surgery, we are built to move and to be strong.
BA: I love that! That is one of Eric Franklin’s great phrases “we are built to move well”.
SP: Of course sometimes life can get in the way. We maybe don’t move as much as we could, or we move too much in a certain way. All of the different habits and behaviors of life happen. A lot of those “movement places”, the joints, don’t move enough, and some move too much. The muscles become deconditioned and we don’t utilize them in all the ranges of motion. Now we are relatively weak in comparison to when everything moved well.
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Dr. Ada Wells DPT, PMA-CPT, TPI Level 3 is a senior Polestar faculty member with 25+ years of working as a physical therapist and educator in rehabilitation, fitness, and health education. She is the owner of ProBalance Physical Therapy & Pilates in the SF Bay Area since 2004 and provides services at her brick-and-mortar business and online. In addition to her development of specialized sports rehabilitation & performance programs, Ada provides lectures on rehabilitation and healthy lifestyle exercise.
BA: How did you go from what you saw as the reformer in the rehabilitation studio, to what you built today? You have a whole studio of group reformers and I know you also use the Konnectors and all of your machines have been adapted. You use the Oov a lot in conjunction with your reformer classes – can you speak to that evolution? How did you go from just the reformer in a physical therapy clinic to what you have developed today?
AW: The very first place I worked as a Physical Therapist in a larger facility was in a gym but we still only had one reformer. When I opened up my first studio location it was set up in a way that was really separated by private areas but I didn’t have this one large room to be able to have enough machines for a group class.
I made do with what I had, and eventually had two reformers, a trapeze table, and a chair. I was able to do trios and duets and was able to get people to realize they were working on the same thing on different machines and there’s that sense in the room that you’re in the same vibe in the movement.
When I acquired the studio space I am in now, I got this larger room area which is what I specifically wanted in order to be able to teach group reformer classes. The moment we moved into this space my business completely transformed. It went from a smaller operation to “wow” I am impacting a lot of people’s lives and really felt like a force in the neighborhood. It was simply for that reason, the ability to reach multiple people in that one hour of time.
Let’s face it, I love to teach privates, and I love one-on-one, but it is kind of trading time for dollars. When you can create an opportunity to scale your services and to reach a larger group of people, In this case with group classes as well as teaching online, it really changes the game in terms of how I feel I can impact people. We have this network now and it is just wonderful to be able to share that.
BA: One of the things that impressed me is the ease of the introduction of movement in a safer space. In the reformer studio, we can control things like speed, progress quicker, and make the proprioception less or more challenging. The reformer was built to be able to assist people who were not able to do the Pilates mat work. If you can’t hold your feet up in the hundred position, we can put your feet in the straps. We can put just enough springs to take off the load so that you can do the exercise correctly.
As we progress we can move towards the hundred, leg circles, and other exercises. This made so much sense to me as a rehabilitation practitioner. Sometimes in reference to the Pilates studio, we use the word “playground”. This ability to go in and create assistive environments to be able to progress people through graded load, proprioception, and tempos. What are your thoughts on that environment?
AW: It’s one place where people have the opportunity to feel graceful because they are supported. Feet in straps baby! I do not dare teach a class without feet in straps. I laugh because I tried and we actually had to go back and do it because my students were revolting!
It’s the place where they feel like they have control of their movement and what’s wonderful is that for the beginner we can still modify. Maybe they can’t tolerate having their legs totally straight, maybe they have some neural tension, no problem! We can load up more springs and maybe move the straps to their thighs. It’s funny because I always hated physics when I was in school, I couldn’t stand it.
Working with the equipment was dealing with physics every day, but it doesn’t feel like physics it just feels fun. You can see these angles of pull and you start to appreciate just through using it that you can see “we have a shorter lever here – distribute the weight there”.
The biggest thing is just helping people feel like they can move. They are being nurtured and supported in movement if they need to be. I teach a Pilates for athletes class, maybe it should be Pilates for Ageing Athletes because they are all athletes over fifty. The class allows them to do the things that feel athletic but they also very much revel in the stuff that’s more basic and fundamental because they realize how it feels in their body that they can feel their femoral head massaging their socket. They can feel the benefits!
They are developing this awareness they didn’t have before because maybe they were just powering through, or bulldozing through their exercises.
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Gain insight into osteoarthritis and discover the benefits of Pilates for osteoarthritis prevention in this exclusive conversation with Polestar faculty Brent Anderson PT, PhD, OCS, NCPT, and Beth Kaplanek RN, BSN, NCPT. Watch the #PilatesHour Webinar “Working With Clients With Osteoarthritis” and take your understanding to the next level in our online course “Osteoarthritis of the Hip & Pilates”.
BA: We’ve been talking about positive movement experiences since the first time we met. How do we create these positive movement experiences? Osteoarthritis (OA) of the lower extremities is the best topic to talk about regarding positive movement experiences. The research all points clearly to this!
BK: As you know, osteoarthritis is the most under-recognized chronic condition out there. The wear and tear are present in almost all individuals on some level, whether you are exemplifying symptoms or not.
59.4 million Americans have some sort of arthritis and if we look at it globally it’s much bigger. If you take hip, knee, hand, and spine, we’re talking about the fourth largest global disability. 85% of this osteoarthritis is related to the hip and knee.
There are many different types of arthritis. We are talking specifically about osteoarthritis which tends to be more about wear and tear. But there are definitely some systemic inflammatory conditions that can cause osteoarthritis besides just wear and tear.
What is Osteoarthritis?
Osteoarthritis is a breaking down of the articular cartilage. Exposed subchondral bone, underneath the articular cartilage, is supposed to slide and glide and move beautifully. It’s also bathed in synovial fluid. The articular cartilage needs this nourishment to stay healthy.
When you have irritated synovial fluid, in addition, to wear and tear, the breakdown of cartilage creates an inflammatory contusion. We want to work on the things we can do to create an anti-inflammatory environment. This creates the best environment possible to keep that nourishment going properly for the articular cartilage so we have less breakdown. We want to get to a place where we have a little homeostasis. This will hopefully delay and deter the breakdown of the articular cartilage.
Osteoarthritis today is not only occurring in older people. There is a major increase of individuals between the age of 40 and 55. It is amazing how many more people are suffering from osteoarthritis these days. When it gets severe, it’s a total joint failure. One in two Americans and two in three obese people will likely get knee osteoarthritis. The knees seem to be the leading joint where osteoarthritis is found. 1 in 4 Americans, or about 25 percent of the population, will develop hip osteoarthritis, and it’s very costly.
Not just costly for the amount of care you need, but costly to the individual. They lose work and time, and can’t make the money they need which also affects their well-being and quality of life. There’s a lot to it, and the pathogenesis of osteoarthritis can get very deep – the chemistry. What we can do is create a beautiful environment to deter or prevent further breakdown. Pilates is great for this!
BA: Something that comes to mind is the importance of students knowing the leading causes of excessive stress to the knee. Especially since the knee is the primary joint where osteoarthritis occurs. I often challenge them with this question:
Where is a place where you have decreased mobility leading to knee wear and tear?
The answers are lack of ankle mobility, dorsiflexion, hip extension, and deceleration strength in the hip and pelvis. These are some of the leading causes of excessive stress through the knee leading to the loss of congruency. Because the knee is always load-bearing in humans, because we are bi-pedal animals, it takes a lot of the brunt of that wear and tear. If we work backward, how can we improve alignment, congruency, and distribution of force? These are the fundamental components of prevention.
BK: Yes, lack of hip extension and dorsiflexion are the two biggies. We can also add a lack of thoracic extension and balance on the lateral line of the body to that list. These are the very things we can target in our Pilates programs.
Looking at a 2017 Study from the Journal of Orthopedic and Sports PT, we can see the highlighted reasons that are causing OA. We see that 25% of knee pain is related to obesity. We also see that high BMI has increased overall in males and females ages 15-49 which contributes to the increase in global osteoarthritis. The five major contributors to osteoarthritis are obesity, traumatic injury to the knee, femoral acetabular impingement (FAI), hip dysplasia, and sports injuries.
We see more young people playing sports and see a lot more ACL injuries early on, along with meniscal tears. Both of these can develop into knee osteoarthritis in a person’s lifetime.
The five major contributors to osteoarthritis are obesity, traumatic injury to the knee, femoral acetabular impingement (FAI), hip dysplasia, and sports injuries.
When we get into the hip we’re talking about femoral acetabulum impingement and hip dysplasia. These can have a 10-fold increase in progressing to end-stage hip osteoarthritis within 5-20 years.
We also see osteoarthritis develop due to high-impact sports like wrestling, distance running, soccer, and weight lifting – these are definitely players as well. Of course, if you are not recovering, rehabbing correctly, maintaining the congruency in the joint, and doing all of the other anti-inflammatory things you need to do, that causes a progression as well.
BA: A lot of our students answer running when we ask what the causes might be. I want to make it clear that although there is a stereotype out there that running is bad for the knees, humans are designed to run! I will say that jogging may not be as natural human locomotion as others, but walking, running, and sprinting are.
Jogging seems to put an abnormal amount of stress on the knee. Especially if you run with a heel strike, and more if you don’t have the ankle dorsiflexion that you are meant to have. If you visit countries where they still squat a lot, they do not have the same incidence of knee pathologies as elsewhere. These are areas where they are squatting to go to the bathroom, do work, socialize, and rest specifically with the heels down.
BA: What is your gut feeling about imagery influencing neurobiology?
EF: It must be happening. We know the influence of imagery on a variety of psychological states and obviously, we know its influence on movement. For any of that to happen, you are changing things in your neurobiology, from neurotransmitters to hormone release. But we haven’t looked at it directly yet at the cellular level, which is where we want to go next!
BA: One of the interesting things about the idea of neuroplasticity is how our experiences modify our neural pathways. The synapses change and some of the neuromodulators change because of our experiences. Something I am reading about is the belief that neuroplasticity happens at night time when we are in our sleep. We have these experiences during the day and when we are in deep sleep the nervous system processes them. It actually moves through that neuroplastic part, the hard part of changing biology.
It is interesting to use that knowledge to see if people in their sleep are in conjunction with their imagery and movement experiences. To see if those who have a good night’s sleep have better neuroplastic, bio cellular, and neuro-cellular change than those with poor sleep and the same interventions.
“the fastest way to change your movement is to change your mind”
Eric Franklin
EF: I would be pretty sure about that because I always say “the fastest way to change your movement is to change your mind”. That’s because synaptic waiting and synaptic change happen so fast. You change your mind about the movement and the movement changes. That’s a very fast approach. Changing muscles takes longer, and changing the fascia takes even longer.
It doesn’t mean those are things you shouldn’t do. If you want something that works fast then images are a great way to create relatively rapid neuroplasticity. It is not just to brag about imagery and say it’s so cool because it’s also about motivation.
People get stuck in end goals like “I have to work out and train until I get my six-pack or until this or that releases”. Or “I have to get some more collagen laid down in that area…”. Instead, give them some motivational things. Give them some imagery so they can immediately feel a change. Of course, that is not going to change the fascia immediately. It will need a lot more repetition, but it’s very motivational.
BA: You are the pioneer on a lot of this, and especially for making it known. Back when I met you 25 years ago at IADMS our thinking was more about “hard-wired”, suggesting everything was structural. People thought “my plie is limited structurally, I have tight heels”. Then we play the bone rhythm game and all of a sudden they can move into another 10 to 15 degrees of ankle dorsiflexion. Releasing the hips just with the image of the sitting bones widening.
We love your work and have supported it from the beginning, and that was a big breakthrough for us. That experience led to part of my dissertation looking at the idea of creating successful movement experiences for people in chronic pain. Having that successful movement experience shifted their paradigm and we created that by using imagery they could process. This is key as a lot of times doctors use imagery that the client can’t process and is thus unsuccessful.
EF: It’s very nice of you to say all these things. To this day, we first look at the kinds of functions that are built into you structurally. Then we add functional exercise on top of that. If you are told that your bone structure won’t allow certain movement, that’s already negative imagery. This alone could be part of why it is difficult. You hear “oh my bone structure doesn’t allow…”, and if you think this, why even bother?
If you are told that your bone structure won’t allow certain movement, that’s already negative imagery. This alone could be part of why it is difficult. You hear “oh my bone structure doesn’t allow…”, and if you think this, why even bother?
BA: “I’m built this way…”
EF: If you tell someone “you’re not built to do that very efficiently”, they may think “ok, I won’t even do it in the first place”.
BA: Or, they might try to do it in a way that can potentially injure tissue. I love this idea of these two areas in particular that you’re focusing on right now. The idea of understanding biology in conjunction with imagery and the behavior, belief, or perception of how we mix the two. This connecting of behavioral science with the physiology and biology of things we’ve suspected for a long time because we see the change. A lot of times the change is immediate, and when we think about the long-term acquisition of it it’s like you said, the tissue adapts with practice and repetition.
When someone can implement an image that helps them on a regular basis in their movement practice, you will start to see the shift in their motor control. We know the neuromuscular system shifts and is always seeking efficiency with the task, so we will often see that.
The most exciting part of this is working with fascial gurus to understand the mass of science coming out about the communication system that exists inside of our fascia. In one study they removed fascial tissue from a living animal, put it in a dark room, and it continued emitting light photons for minutes after it was removed from the living organism. Just think about these tubulars that are talking to all the cells. The cells are very dynamic in their synapses, at least we know that – really, really exciting!
EF: A lot of the research in motor imagery supports that if you rehearse the movement before you do it, afterward it’s better. That is very interesting, but what about going further back even into the emotional aspect? What about working with the limbic system and how it affects all that movement and working directly at the endocrine and cellular level and doing imagery there. So instead of just looking at the results and then trying to find explanations, go directly into the tissue with imagery and see if that’s measurable. No one has ever done that, why not?
Maybe not measuring the amygdala and stress response on the cellular level. Maybe that’s a bit complicated, but there are other things that we’re going to look at -and to go further back, not looking so much at the result, but at the much earlier stage where these results are being created. Look at the imagery – what is it doing there? That’s the next step.
BA: The neuromodulators can also be measured, like the serotonin type 2a and dopamine. Those things are tied to motivation and satisfaction. I would find it really interesting to learn how a successful movement experience with imagery that they’ve embedded changes the whole neuro response. Specifically with the serotonin type 2a, which is thought to correspond to contentment or satisfaction, and dopamine, the motivation modulator.
EF: Dopamine only gets released when you’re planning or thinking about what you want to achieve. As soon as you achieve it, the dopamine is gone. The serotonin for the contentment part, to give one answer – movement is good if it feels comfortable to you. If you enjoy doing the movement, then there must be efficiency on some level. There are several perspectives on efficiency and good movement. The inner perspective is:
“What is your experience of this movement?” and the external perspective is “What is the experience of the beholder?”.
For example, you go to this incredible ballet performance or Cirque du Solei and they’re doing these incredible things. You say, “That was so amazing, so beautiful”, but meanwhile on the stage they are wrecking their bodies.
There you have the conflict full on. A lot of things they were doing were dysfunctional, pushing their bodies way beyond what they should be doing. They were hurting badly on every level, but the audience thought it was beautiful and incredible movement. They are basically ending their career right out there on stage.
Looks Good / Feels Good
BA: That’s a great topic, that “external versus internal”. Where is the feedback coming from? Who is giving the feedback that it was amazing? The observer or the mover? It’s the “looks good versus feels good”. When we teach, we provide external feedback “Move the pelvis in this direction”, “Allow this to happen”, or “Reach there”. The internal feedback is the question “How does that movement feel?”, “What do you observe with that?”, “What happens when you use this imagery versus that imagery?”.
EF: Starting way back, my experiencein exercise classes and dance classes was all about positional alignment. You were told about the shoulders and ankles. Shoulder blades down, endless stuff like that, “Lift pelvis”, on and on until I felt immobilized, literally! Is this correct now? Am I supposed to move from here? Well, I can’t really move because I’m going to wreck this great posture.
I was thinking that it feels very conflicted and it eventually donned on me that you can’t teach movement through a position. They contradict each other. Movement is movement, and a position is a position. We are not a statue on a wall. That’s where it kind of started for me. If you want to align onto a wall, stacking the body like bricks, I think that works pretty well for a wall… but I’m not made for not moving.
In fact, we are very bad at not moving – that’s basically the crisis we have right now. We are more sedentary than our ancestors. We are very adapted to a lot of moderate movement for hours daily. That’s what we’re adapted to and that’s why I was wondering about this postural teaching. If you try to move while you try to keep a position, you are going to create conflict and it expresses itself in tension. As we know, tension is the enemy of movement. If the movement from the beholder looks tense, and there are different ways it can be expressed, like discomfort, the suspicion should be high that this movement is not efficient.
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In your own words describe “the Spirit of Polestar”:
VH: A benevolent environment. It helps you to understand that the most important thing is not only about what you do but how you feel. It has guided me to connect with myself.
What three words come to mind when you think of Polestar Pilates:
Observation
Freedom
Serenity
What do you love about teaching Pilates?
VH: I love Pilates mostly because the practice isn’t about the person adapting to Pilates, but Pilates adapting to the person. Polestar Pilates gives you a sense of observation which helps you to understand each person individually. I did my training in Paris with Alexander Bohlander, Birgit Scheffe and Yaelle Penkhoss. They all helped me train my eye.
What are your current Inspirations?
VH: I love to explore movement. As a dancer I learned how to move with music, now I love to move with my own rhythm, to find fluidity and connection between exercises, and to create a harmony that makes sense with how I feel in the moment.
Why Pilates? How did you find the practice?
VH: I began Pilates when I was in a professional dance school. I was 14 and it helped me to find both mental and physical balance. Since my first Pilates class, I felt that something had changed not only in my body but also in my way of visualizing my body.
Why Polestar Pilates?
VH: My Pilates teacher told me it was surely the best Pilates training. I came to the Pilates studio, took a class, and knew it was where I wanted to be.
What do you hope to convey in your teaching?
VH: That everything is possible! I remember one of my clients who came to me because he had pain everywhere; low back pain, hip pain, and shoulder pain. At the time he told me “I thought I couldn’t do this anymore” speaking of a specific movement. Today he can, and he’s free of pain. I hope to convey that there’s always a way to feel better.
Do you have a favorite Quote?
Life isn’t about waiting for the storm to pass, it’s about learning to dance in the rain.
Vivian Greene
To me this means to remember that the most important thing isn’t what happens to us, but what we do with it.
What is your favorite apparatus or favorite way to move?
VH: Of course I love each apparatus, but If I had to take only one apparatus on a desert island it would be the reformer because of its fluidity and its ability to adapt to all our needs.
Valentine is a Mentor for Polestar Pilates France – You can find Valentine on Social Media @valentinehilaire
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Describe “the Spirit of Polestar”:
CS: Polestar is a true community that empowers people from where they are to grow and succeed. Not without challenge but by providing a safe and positive environment that makes it easy for people to move forward in new ways.
What Three Words come to mind when you think of “Polestar Pilates”?
Community
Creative
Empowering
What do you love about teaching Pilates?
CS: I love that moment when people discover something new in themselves that feels like an uncovering or unravelling of their truth, their inherent movement – like it was something that was always there they just didn’t know how to look for it or find it. My first Polestar training was at my own studio in Leeds with the amazing Alastair Greetham. We were a small group new to Polestar in the North of England and were overwhelmed by the generous and knowledgeable teaching from Alastair.
What are your current Inspirations?
CS: I recently took up mediation and I love how this restores my mind and body. I am also doing business coaching because I think it is possible and important that we strive to build our industry as a viable sustainable business. I feel a responsibility to do what I can to build a solid foundation for the future of our industry through the quality of teaching and approach to business that doesn’t sacrifice our values and ethics.
Why Pilates?
CS: I was studying dance at university and suffered knee injuries preventing me dancing for almost an entire academic year. I was blessed to have a Pilates studio on site and spent my days there on the Reformer and assisting the teacher. I wasn’t a fan at the time and then when I returned to dance and felt the results in action I knew I would love Pilates forever. I always say that Pilates isn’t here to help us get good at Pilates it is here to help us get good at life and all we want to do with it!
Why Polestar Pilates?
CS: I had trained with many other schools before discovering Polestar. I had looked at Polestar over the years and never pursued it because I was scared of the physio influence and that it would be over my head. It turned out to be exactly what I needed to answer all the questions I had. I am creative, lateral thinking, and intuitive so learning scripts, teaching rote, and not knowing the why behind what we were doing really never worked for me. Polestar allows us to be creative, to be who we are as humans, and teach from there.
What do you hope to convey in your teaching?
CS: There are no boundaries. There is always something you CAN do!!!
What is your favorite Quote?
CS: Wow this is tough! I am a real quote person and there are so many. I even wrote a series of blogs about my favourite Joseph Pilates quotes. I have some great Brene Brown and Maya Angelou ones and right now it is actually this quote that I have kept with me throughout lockdown.
“Time is like a river that carries us forward into encounters with reality that require us to make decisions. We can’t stop our movement down this river and we can’t avoid those encounters. We can only approach them in the best possible way.”
Ray Dalio
When we accept that in our lives there are going to be many things that happen that are out of our control and we know they will come, we can bring our attention and focus to how we respond and work with these situations and events. We can ride the wave rather than trying to swim against the tide. In our movement and our Pilates life we can accept that we may develop inefficiencies, imbalances, or even injuries and that it is normal. We don’t have to berate ourselves or diagnose – only accept and move from there with the support of ourselves and the method. I also love the part about carrying us forward, we are in a time that only moves forward and I don’t like to look back and use energy comparing me today with me in the past and the same in my relationships with others. We have to forgive and accept ourselves and others to stay healthy and move forward “in the best possible way.”
What is your Favorite Apparatus or favorite way to move?
CS: I come back to the Reformer because of the moment you lie down it’s like a hug and the soothing rhythm and sound of the springs as you do footwork immediately brings me into myself.
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