Growth is a choice.

Resilience and Re-invention are required for expansion.

Consider the beautiful, large trees that exist today. They started as small saplings hundreds of years ago. Their shapes tell a story of the storms that they endured, the animals that they housed and the presence of humanity.

Our bodies also tell a story.

We can change the story, if it ensures that we live to our highest potential.

For health, you need to rise up from your injuries and expectations and implement disciplined action to rebuild the version of you that you deserve.

Resilience means honouring your story and giving it the space for compassion.

Re-invention means acknowledging your past and making the necessary steps to move forward into a new trajectory of limitless potential.

It requires action.

Draw knowledge from the right people, eat the food that will fuel you, rest, move, turn in, reassess, shift.

Grow.

Speaking and working with High performers is very much related to my work as a chiropractor and dance artist. They inspire me. I keep them going.

Transformation happens when you ALIGN your mindset to your goals so that you Embody them as reality.

Align and embody friends.

Keep growing.

The Pilates Half Roll Back with a flexband helps to promote the opening of the Lumbar Spine in flexion and the activation of core musculature.

Chronic back pain is often caused by posture that is the result of weak abdominal strength which leads to an anterior tilted pelvis and arched low back.

If you sit most of the day, have tight hip flexors or just had a baby, this exercise below is very helpful to counter this postural effect.

Turn up the sound and try it out. Comment below and tell me what you think!

Realign. Strengthen. Live your Life.


I forgot where I put my keys…. Then I forgot where I put my wallet. Where did I put my glass of water again?

Overwhelm.

Anxiety.

Analysis Paralysis.

A high speed life, can lead to anxiety and panic. This activates the stress response which believe it or not can work against you when it comes to finding clarity and solutions for problem solving.

Clarity Emerges from a Grounded Mind.

Dr. Blessyl Buan

Grounding is the act of slowing down.

Return to your breath.

Return to your senses.

Reset your mind.

Stop the stress and defensive response.

Ignite creativity, innovation and flow.

Chronic pain, headaches, upper body tension, jaw pain and hand and wrist pain are physical manifestations of stress. In my practice, I prescribe the following grounding exercises to help my patients to find inner piece and to free their brains from the stress response. This in turn, promotes their power to heal.

1. Get your hands dirty

As adults, we don’t do this as often as we should. Planting, baking, painting, working with clay are all examples of ways that we can bring the tactile experience back to our life. Being tactile, allows us to be fully present with the experience. Perhaps this is why the slime craze is so popular among kids and adolescents. They need the slime for stress relief!

2. Immerse yourself in nature

It’s often advised the walking in nature is healing. It prompts you to look, listen and feel what is around you. They don’t call it “forest bathing” for nothing.

3.Surround yourself with art for a dose of inspiration

Beautiful objects and images inspire. They make your heart sing. They give you ideas of what you want to manifest for yourself. Beauty is everywhere if you open your eyes to it.

4. Journal on paper

Typing thoughts don’t have the same tactile experience of writing it down on paper. You are forced to slow down. Feel the ink interact with the paper. Doodle. Draw. Avoid writing inside of the lines. See the magic emerge.

5.Turn on Music and Dance

Music is like a portal that can take you to another world where all things are possible. Allow your body to embody the music. Feel the down beat, the crescendo and decrescendo of the music. Where does breath lie in the music? How does the rhythm allow you to breathe?

Try it out. Embrace your inner child and note how you feel. If you have children, it’s also important they have a chance to feel grounded.

Grounded families are happy families.

Pilates Leg Pull Front with a loop band around your forearms is an excellent way to prompt scapular stability during this complex core exercise.

🔊Turn the sound on, vibe with me and read the prompts and follow along!

Let me know how you feel. I personally love how it adds a challenge and improves the engagement of my scapular stabilizer muscles.

Dr. Blessyl Buan

Sore wrists don’t need to hold you back from your Yoga or Pilates practice.

In the age of constant smart phone use, raising young children or having a full-time job that requires the use of your hands, it’s not surprising that your wrists can hold you back when practising Yoga or Pilates. Repetitive strain can cause tension and pain in the flexor and extensor muscles that course along the forearm and control the movement of the fingers. You will also find that the muscles that control movement of the thumb are also stiff and painful. This chronic muscular tension can negatively impact the alignment of the carpal bones of the wrist, thereby reducing joint mobility.

This misalignment can be experienced as a “pinching” sensation when weight-bearing on the hand. Wrist extension is required while doing Plank exercises, Chatturanga or Downward Dog. Even more advanced asanas like Astavakrasana (Eight-Angle Pose) or Pilates Leg Pull Front depend on strong wrists.

If you can relate, warming up can help to improve joint mobility and reduce pain during your practice. Here are 3 exercises to do before your class begins:

  1. Wrist rotations: Circle your hands clockwise eight times then repeat counterclockwise eight times. This improves circulation and warms up the joints.

2. Wrist flexor stretch with overpressure: Positioning yourself on all fours, place the heel of your hands on the mat in front of you with your hands palms down and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.

3. Wrist extensor stretch with overpressure: Positioning yourself on all fours, place your wrists on the mat in front of you with your hands palms up and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.

If during your practice your wrists are still sore, you can roll the end of your mat several times to create a cushion that will support your wrists in slight flexion. If it is still painful in certain poses, take a rest in child pose. As you continue to practice, stretch and strengthen, your tolerance in wrist weight bearing will improve. If recovery is too lengthy and you are starting to feel concerned, see your health care provider.

The Pilates Full Roll Up exercise is a great way to test how strong your core strength is and the degree of flexion you have in your spine. Dr. Blessyl explains the proper way to do this exercise and how to modify with simple equipment.

If you found this video useful, you can find more tips on my twitter/instagram @drblessyl and Facebook!

Realign. Strengthen. Live your Life.
http://www.drblessyl.com

Stability must be established before movement. In dance, the shoulder girdle must be strong to support the movement of the performer’s arms. Arm movements help to counter the movements of the legs and neck. In dance, movement will not be controlled or graceful without strength and stability in the shoulder girdle, abdominals and pelvis.

Endurance in the scapulothoracic muscles ensures the following:
1. The dancer avoids developing tension in the upper traps
2. Graceful movement in the arms and shoulders
3. Balance, jumps and turns are effortless

Here is a lat pull down and core strengthening exercise on the Pilates Tower Trainer.

Why functional training is good for you.

My philosophy is that optimal alignment in your body is important to developing proper movement patterns which will improve performance and avoid injury.

Chiropractic adjustments, acupuncture, myofascial release techniques and Kinesiotaping methods are all strategies that I use to re-educate your body to undo  abnormal muscular imbalances, scar tissue and joint misalignments that have developed over time as a result of poor posture, inactivity and improper movement techniques.

One-on-one individualized programs teach your body how to progress to more sophisticated movement and is important to maintain the healthy alignment that is achieved through chiropractic care.

The multifunctional Tower Trainer™ can be used for Pilates, dance and traditional fitness training, facilitating hundreds of exercises, from simple to complex multi-planar movements – including the majority of the exercises done on a STOTT PILATES® Cadillac, along with full matwork repertoire. Portable and foldable, the Tower Trainer™ features a comfortable, cushioned mat surface with accessories including springs, straps, handles and bars that will add variety to any workout. Ideal for all fitness levels from professional athletes to active adults and for all body types and abilities.

Re-align. Strengthen. Live your Life.