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.


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.

Jump Clinic with Dr. Blessyl Buan

Jump performance is not just about height. It’s about how your foot can articulate and push off the ground to initiate a chain reaction of movement, breath and core control. Learn to dissect the jump and how self-care tools and conditioning techniques can help you take off.

Register for part 1 of a 4 week Street Ballet Conditioning Workshop Series with Dr. Blessyl Buan.

Tuesday, November 11, 6-7pm at Dance Teq Centre.

For more information:  info@drblessyl.com

https://drblessyl.wordpress.com/2014/10/31/dance-conditioning/

About Dr. Blessyl

https://drblessyl.wordpress.com/about/

Blessyl's love for all forms of dance comes together in Street Ballet
Blessyl’s love for all forms of dance comes together in Street Ballet

With over three decades of dance experience, she completely understands the journey of the young dancer, the audition process, and the demands of the professional. While studying her Bachelor of Kinesiology at McMaster University, she was scouted by a talent agent and began her professional career as a commercial dancer. Select credits include: Dairy Farmers Milk Rap Commercial (2002), Step Up Revolution Flash Mob: New Music Live-Much Music (2012), and the biggest highlight was the opportunity to dance with Madonna at her Grand Opening event-Hard Candy Fitness (2014). She is a member of ACTRA (Apprentice).

Using the Merrithew Tower Trainer™, Dr. Blessyl fuses her clinical expertise with dance conditioning and pilates. This innovative equipment allows the dancer to work through barre work and matwork with access to elements of the reformer and cadillac using resistance from body weight and springs. Her work is profiled on her Instagram and Youtube channel.

Outside of the studio, she is the contributing writer on dance health & conditioning for The Dance Current and is active with Healthy Dancer Canada (HDC). She is a former faculty member of Equity Showcase Theatre and was a presenter for HDC and the Performing Arts & Medicine Association (PAMA). She was also a guest teacher at York University’s Dance Program.

Join Fitness Trainer and Yoga Instructor, Vivian Law and myself for a 3 week workshop series meet up at Lole Atelier Yorkville.

https://m.facebook.com/events/1415175588760055

Wear Your Body Well: Fashion Meets Pilates & Yoga

Dr. Blessyl teaches you imagery using everyday fashion to improve your alignment. Learn how to tap into your “Inner Queen” using your crown, chandelier earrings, statement necklace and corset! Learn Pilates exercises to strengthen these areas. Vivian Law shows restorative yoga poses that opens the chest and hips and strengthen weakened muscles from sitting all day! After this workshop, you’ll leave a little taller and more confident!

Wear your Body Well: Fashion meets posture 60 min

Learn how to pick the right bag for you. Understand what you plan to carry and how to effectively bring all of your stuff to and from the studio without hurting your neck and shoulders and compromising your posture!

When your body is tension free, you can carry yourself and your clothes in confidence. Yoga and Pilates with proper alignment in the neck and shoulder areas will teach you how to move well.

Wear Your Body Well: Fashion meets Chakras 60 min

Are you attracted to a certain colour lately? Your responses to colour are indicative of your health and areas that need special attention. Chakras are your body’s energy centres and each level has a specific colour attributed to it. Restorative yoga and Pilates help to open and strengthen these energy centres.

About the instructors:

Dr. Blessyl Buan says, “Posture is your Business Card.” She is a chiropractor, dancer and pilates instructor. Integrating her clinical experience with her knowledge of the body, breath and movement, her passion is to teach the world how to move freely tension free so that performance is optimized.

Realign. Strengthen. Live your Life!

http://www.drblessyl.com

Vivian Law is a passionate wellness professional of nearly 14 years. She is a fitness trainer, nutrition consultant and yoga teacher. Vivian is constantly expanding and sharing her knowledge in health and wellness especially as it relates to alignment of mind, body and spirit, bringing yoga to life and Making Life Good.

Your posture produces a snap shot of your confidence and health in any given moment. Your breathing, vocal projection and ability to maintain eye contact are reflected and influenced by the way your body is aligned. Learn to recognize the way you carry yourself and the message that you are conveying to the world around you. Understand what lifestyle factors affect your posture such as work and family life and how you can correct it. When you’re not feeling so great, learn the tools to “fake it until you make it!”

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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.