Tag Archives: lower

Mel Collie | How can you improve your arm movement in Pilates?

Mel Collie | How can you improve your arm movement in Pilates?

In this mornings class we practiced arm stick ups – so named as it looks like you have a person holding a gun at you and been told to stick your arms up..

 

Elbows bent at 90 degrees. back of hands as close to the floor as you can get without cheating..so no lifting of the ribs ( we did this on the floor with knees bent) and no lifting of the chin so you arent looking behind you, the eyes are looking up or slightly towards your knees.
So if you tap at a keyboard or have a job that tightens up the front of the body as you sit, the pec minor gets tight.


Its tight in many shoulders, however, that doesn’t mean it should be released, it may be tight, and weak, of course I’m going to recommend that you ¬†best get it checked by someone who knows muscle testing.

So both clients had restricted movement in both arms, but more on the right side.
I had a lightbulb moment – and if you have read my FB post today about me thinking it was Thursday, (its not…its Wednesday..) ..I’m amazed this happened in class today…doh!
Wednesday morning class is only meant for a maximum of 3 people, as are most of my sessions, but Wednesdays has a deeper focus on rehab aso I include more NKT (neurokinetic therapy)corrections

I was able to test and release both right sided pec minors in both clients at the same time , as we had only 2 clients today in class, whilst they were doing the stick ups with both arms.
Over the space of about 5 – 8 reps of the stick up, the arm gradually “let go” and moved back further, allowing more space in the shoulder joint, so movement was improved. This is fast because the brain was happy it had enough stability to allow this to happen. If its not happy, it wont allow it.
Amazing stuff , but just identifying a relationship between a tight front muscle and a weaker rear shoulder muscle, which could have been a mid or lower trap or a rotator cuff, who knows what it was or what it was called, it worked and thats all that matters.
Homework – of course, as self care is vital to maintain results – release the pec minor with gentle slow massage with your fingers for about 30 seconds, ( I did the right side as its common that its this side..do the other side if its tighter on you) follow it with stick ups – 3 – 5 reps, depends on how many you can do before you begin to compensate.

Most of us are unaware of our compensations, as we are so used to them. So attending an exercise corrective class or seeing a physio/chiro/NKT professional (for example..) can help you understand where our brain is picking up the slack.

Mel

www.melcollie.com

Level III Pilates Instructor

Level II NKT therapist

 

Mel Collie | Back Pain?

Mel Collie | Back Pain?

Theres many causes of back pain which is why I use a method that tests whats going on in your body, because you are unique, but, here are  three things that sometimes show up:

  1. Scars. Abdominal surgery, C-sections, appendix scars, can inhibit the abdominal muscles. This means some or all of the abdominals can be weak, and not contract well, stability has to be achieved elsewhere, possibly the neck and shoulders, so if you have an ab scar, and neck tightness and pain, then there could be a connection.
  2. Feet. Your foot placement can also be a cause of back pain. If you have toe pain, especially the big toe, this can jam the sacrum leading to tightness and pain in the back.
  3. Rotation. Lack of rotation in the thoracic spine, thats the mid spine from the base of your neck to the top of your lumbar spine. Reduced movement in this area means that the back jams up. The neck and shoulder may also have issues.

So, you can see that its not just a lower back issue. Your lower back depends on the other parts around it to be working in harmony, it has no option but to tighten up to create stability.

Being assessed means the world of difference, you may have stubbed your toe, you may have had surgery , you may have had dental work, you may have tight hips, you may have a compensation strategy you aren’t aware of, until the pain starts to really bug you and you need to check it out.

Lower back pain is so common. Looking outside the box however, isn’t.

So if the usual strategies of rest, cream and pills and even some exercises aren’t helping, its not you thats broken, its the information you are listening to.

Try something different and get assessed, be ready to list your history of injury, accidents, surgery, as far back as you can remember.

One clients back pain came from when he fell off the slide as a youngster, and the brain strategy to help him move was to compress the lower back. He was still moving, but with pain in the back. Decompressing the lower back , in his case, was key to switch back on the muscles to stabilise the centre, so the arms and legs could move well.

However, that may not be your issue, because you probably didn’t fall off a slide..

Mel Collie

NeuroKinetic Therapist Level II

www.melcollie.com

Assessments and treatments from my home studio in a North Cornish village by the sea.

9 Tregea Terrace

Portreath

Cornwall

UK

TR16 4NG