As the body ages, gravity acts to compress the spine. Since the bones don’t shrink, they must shift out of alignment, bringing a host of problems, pains and limitations into the body, including slipped, bulging and herniated discs, cartilage damage, reduced joint mobility, nerve interruption and even nerve damage. Spinal/joint misalignment can manifest as severe pain, muscle spasms/injuries, nerve pain, headaches/migraines, and joint pain/damage. If nothing is done to counteract gravitational forces, the spine continues to compress, the joints’ misalignments get worse and the central nervous system develops a web of blockages which prevents neurons sent from the brain to control the body’s tissues from reaching their intended destination. This can bring forth secondary negative effects including slowed motility, digestive disorders, fatigue, brain fog, chronic respiratory and sinus infections, and sleep disturbances to name a few. More often than not, individuals will suffer from several symptoms simultaneously, rendering the task of being an effective, productive and efficient worker very challenging. Moreover, quality of life is greatly reduced when pain prevents one from participating in recreational activities once enjoyed (i.e golfing, boating, gardening…).
Pilates is a mind-body workout that helps participants learn about body mechanics as they perform exercises striving for ideal muscular recruitment patterns. It is a core strength training program that wakes up the deep skeletal muscles which usually become completely flaccid when we lose joint mobility. The Pilates exercise program brings about complete muscular balance in both strength and flexibility, ideal joint alignment and mobility, as well as restores the spine’s natural length, curves and overall mobility. It is a versatile method comprising in excess of 500 exercises that challenge participants in every way. Furthermore this exercise method can be used in post-rehabilitation as well as athletic training.
The practice involves only the cost of the lesson but the primary and secondary benefits are tremendous. During the first 10 hours, chronic aches and pains begin to fade as the process of complete neuromuscular re-integration takes off. Those who live with painful conditions of the spine and joints know how uplifting it can be to be pain-free while they learn how to manage and strengthen their bodies. As the spine continues to lengthen and restore, the GI tract functions more efficiently and as motility rises, it results in increased stamina, mental acuity, focus and concentration. Within the first 3-6 months, many Pilates enthusiasts are surprised to find they can return to those recreational activities they once believed were lost to them forever.
The multitude of primary and secondary benefits enjoyed as the Pilates practice restores the body, erasing years of use (and sometimes abuse), are truly astounding considering they can be achieved in as little as 1 hour per week. Fewer sick days, less visits to the doctor, more time spent in enjoyable recreational activities and a reduction in medication intake are but a few of the tangible benefits enjoyed by those who practice Pilates consistently. The intangible benefits however, contribute to overall wellness and a joie de vivre as strength, freedom and agility return to the physical body. We all know this is priceless!
Showing posts with label abdominal exercise. Show all posts
Showing posts with label abdominal exercise. Show all posts
Thursday, November 22, 2007
Wednesday, July 18, 2007
The JPD Method of Bodyworks
The following Preface and Table of Contents are excerpts from The JPD Method of Bodyworks: Practitioner's Primer
© 2003 Sarah Gagnon
Preface
Many years ago, I began teaching dance and eventually became a full-time, professional dancer. Over the years, I became aware of the deep movement restrictions that had evolved in my body and began noticing that my dance students all had their own patterns of restriction that sometimes even produced pain. I began seeking ways to help us all release these restrictions and restore fluidity and freedom to the body’s movement patterns. It was this seeking that led me to read the writings of Rudolph Laban and Irmgard Bartenieff; the concepts they introduced in their works changed my perspective on movement forever.
Though I was afflicted with a condition now known as Fibromyalgia Syndrome (FMS), I did not became aware of this fact until after my dance career ended. Actually, in hindsight, I now realize that it was the FMS that ended my career. This syndrome involves considerable pain and soft tissue injury thus presenting a constant challenge as I tried to live and work as a dancer. Both Laban and Bartenieff introduced the notion that the mind’s influence over the body is all-encompassing and their works gave me tools in the form of exercise to help me restore a healthy relationship between my mind and body. I spent the next ten years researching this mind-body connection in the forum of my dance choreographies. As I applied the exercises I learned from books as well as from Certified Movement Analysts, I noticed deep, wonderful releases in muscle tension that left me capable of expressing much freer and more comfortable movement. Since I found so much relief, I began introducing the notion that the mind can release excess tension to my dance students via these exercises. To my surprise, this work was effective, helping all those who experienced severe pain and movement restriction to alleviate their symptoms. I noted that, regardless of the individual’s background and attitude towards their bodies and/or its abilities to move, every single person was capable of making the mind-body connection and consequently release excess muscular tension.
When I concluded that my body was too unwell to continue in my dance career, I took the Pilates certification course with Moira Stott in Toronto. After nine months of study, many hours of apprenticeship teaching and nearly five hours of practical and written exams, I achieved my Certification as a Pilates Instructor. After only a few weeks into the Stott certification program, I realized that the release work I had been practicing was highly compatible with the alignment work of the Pilates method. I was able to fully eliminate pain and restore range of motion to joints that had been severely injured during my dance career and had been diagnosed as ‘chronic’. Furthermore, the FMS had caused my spine to become extremely rigid, which led to severe losses in flexibility, daily migraines, chronic digestive problems and a deep fatigue that could not be overcome. I explored various forms of alternative health therapies to heal my body, changing my diet considerably taking supplements and receiving a variety of treatment modalities including massage, shiatsu, Feldenkrais, acupuncture, Alexander Technique, reflexology and so on. Intuitively, I understood that I needed to exercise in order to restore grace and ease to my body, and my search led me to the study of yoga and Pilates; I was on the road to wellness. Within a few months of practicing Pilates in combination with the Bartenieff-based release work, all these symptoms disappeared. Moreover, my dance students had allowed me to transform their class so that I could research this Pilates and release work combination during our sessions together. I was astounded by the ease with which people were able to release long-term pain and restore movement simply through intention and visualization combined with gentle movement. I continued to work with this approach to exercise, researching and developing new exercises and variations to meet the needs of participants, and now, I am firmly rooted in the belief that all exercise must incorporate mind-body connections to facilitate the release of hypertonic muscle fibers and the recruitment of long-time inactive muscles. Furthermore, it is my belief that this is a necessary precursor to restoring complete neuromuscular balance and joint/spinal alignment. My years of movement research during my time as a professional dancer and the years of teaching exercise to all types of people has led me to develop the JPD Method of Bodyworks.
Table of Contents
Introduction.....................................................................1
JPD Method of Bodyworks: the Background........................................4
The Pilates Method.............................................................5
Rudolph Laban..................................................................7
Irmgard Bartenieff............................................................10
JPD Method of Bodyworks: the Synthesis..........................................15
The Philosophy................................................................16
A Priori Assumptions..........................................................18
Description...................................................................20
The Mind-Body Connection......................................................24
The Training Session..........................................................27
The JPD Assessment..............................................................30
Joint Alignment Chart.........................................................30
Pain Assessment Chart.........................................................31
Spinal Range of Motion........................................................31
The JPD Method Program........................................................32
Special Populations.............................................................33
Back Pain.....................................................................34
Post-Rehabilitation Training..................................................36
Scoliosis.....................................................................37
Pregnancy.....................................................................38
Diabetes......................................................................39
Osteoporosis..................................................................39
Arthritis.....................................................................40
Fibromyalgia..................................................................40
Hip Replacement...............................................................43
Cardiac Conditions............................................................43
Conclusion......................................................................45
Appendix A: The JPD Method of Bodyworks Instructor
Training Course.....................................................48
Appendix B: JPD Exercise Syllabus...............................................49
ATM Matwork...................................................................49
Essential Mat.................................................................51
Complete Mat..................................................................53
The Ball......................................................................54
Essential Reformer............................................................56
Intermediate Reformer.........................................................59
Advanced Reformer.............................................................61
The Rack......................................................................63
The Barrels...................................................................66
The Chair.....................................................................67
Appendix C: JPD Assessment Charts...............................................69
Appendix D: JPD Fundamentals 1 Course Scripts...................................72
Appendix E: JPD Fundamentals 2 Course Scripts...................................87
Bibliography...................................................................103
© 2003 Sarah Gagnon
Preface
Many years ago, I began teaching dance and eventually became a full-time, professional dancer. Over the years, I became aware of the deep movement restrictions that had evolved in my body and began noticing that my dance students all had their own patterns of restriction that sometimes even produced pain. I began seeking ways to help us all release these restrictions and restore fluidity and freedom to the body’s movement patterns. It was this seeking that led me to read the writings of Rudolph Laban and Irmgard Bartenieff; the concepts they introduced in their works changed my perspective on movement forever.
Though I was afflicted with a condition now known as Fibromyalgia Syndrome (FMS), I did not became aware of this fact until after my dance career ended. Actually, in hindsight, I now realize that it was the FMS that ended my career. This syndrome involves considerable pain and soft tissue injury thus presenting a constant challenge as I tried to live and work as a dancer. Both Laban and Bartenieff introduced the notion that the mind’s influence over the body is all-encompassing and their works gave me tools in the form of exercise to help me restore a healthy relationship between my mind and body. I spent the next ten years researching this mind-body connection in the forum of my dance choreographies. As I applied the exercises I learned from books as well as from Certified Movement Analysts, I noticed deep, wonderful releases in muscle tension that left me capable of expressing much freer and more comfortable movement. Since I found so much relief, I began introducing the notion that the mind can release excess tension to my dance students via these exercises. To my surprise, this work was effective, helping all those who experienced severe pain and movement restriction to alleviate their symptoms. I noted that, regardless of the individual’s background and attitude towards their bodies and/or its abilities to move, every single person was capable of making the mind-body connection and consequently release excess muscular tension.
When I concluded that my body was too unwell to continue in my dance career, I took the Pilates certification course with Moira Stott in Toronto. After nine months of study, many hours of apprenticeship teaching and nearly five hours of practical and written exams, I achieved my Certification as a Pilates Instructor. After only a few weeks into the Stott certification program, I realized that the release work I had been practicing was highly compatible with the alignment work of the Pilates method. I was able to fully eliminate pain and restore range of motion to joints that had been severely injured during my dance career and had been diagnosed as ‘chronic’. Furthermore, the FMS had caused my spine to become extremely rigid, which led to severe losses in flexibility, daily migraines, chronic digestive problems and a deep fatigue that could not be overcome. I explored various forms of alternative health therapies to heal my body, changing my diet considerably taking supplements and receiving a variety of treatment modalities including massage, shiatsu, Feldenkrais, acupuncture, Alexander Technique, reflexology and so on. Intuitively, I understood that I needed to exercise in order to restore grace and ease to my body, and my search led me to the study of yoga and Pilates; I was on the road to wellness. Within a few months of practicing Pilates in combination with the Bartenieff-based release work, all these symptoms disappeared. Moreover, my dance students had allowed me to transform their class so that I could research this Pilates and release work combination during our sessions together. I was astounded by the ease with which people were able to release long-term pain and restore movement simply through intention and visualization combined with gentle movement. I continued to work with this approach to exercise, researching and developing new exercises and variations to meet the needs of participants, and now, I am firmly rooted in the belief that all exercise must incorporate mind-body connections to facilitate the release of hypertonic muscle fibers and the recruitment of long-time inactive muscles. Furthermore, it is my belief that this is a necessary precursor to restoring complete neuromuscular balance and joint/spinal alignment. My years of movement research during my time as a professional dancer and the years of teaching exercise to all types of people has led me to develop the JPD Method of Bodyworks.
Table of Contents
Introduction.....................................................................1
JPD Method of Bodyworks: the Background........................................4
The Pilates Method.............................................................5
Rudolph Laban..................................................................7
Irmgard Bartenieff............................................................10
JPD Method of Bodyworks: the Synthesis..........................................15
The Philosophy................................................................16
A Priori Assumptions..........................................................18
Description...................................................................20
The Mind-Body Connection......................................................24
The Training Session..........................................................27
The JPD Assessment..............................................................30
Joint Alignment Chart.........................................................30
Pain Assessment Chart.........................................................31
Spinal Range of Motion........................................................31
The JPD Method Program........................................................32
Special Populations.............................................................33
Back Pain.....................................................................34
Post-Rehabilitation Training..................................................36
Scoliosis.....................................................................37
Pregnancy.....................................................................38
Diabetes......................................................................39
Osteoporosis..................................................................39
Arthritis.....................................................................40
Fibromyalgia..................................................................40
Hip Replacement...............................................................43
Cardiac Conditions............................................................43
Conclusion......................................................................45
Appendix A: The JPD Method of Bodyworks Instructor
Training Course.....................................................48
Appendix B: JPD Exercise Syllabus...............................................49
ATM Matwork...................................................................49
Essential Mat.................................................................51
Complete Mat..................................................................53
The Ball......................................................................54
Essential Reformer............................................................56
Intermediate Reformer.........................................................59
Advanced Reformer.............................................................61
The Rack......................................................................63
The Barrels...................................................................66
The Chair.....................................................................67
Appendix C: JPD Assessment Charts...............................................69
Appendix D: JPD Fundamentals 1 Course Scripts...................................72
Appendix E: JPD Fundamentals 2 Course Scripts...................................87
Bibliography...................................................................103
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