Tag Archives: posture

Mel Collie | Change Your Posture in a Week?

Mel Collie | Change Your Posture in a Week?

Can you change your posture in a week?

Changes that last and that reduce pain and tight muscles?

Change that reduces tight hamstrings, weak glutes and tight shoulders?

Before you think ‘Ive lost it and 7 days isn’t long enough, then you are right..it isn’t! However, I love to prove you wrong, but I’m not out to to impress you, Im just simply looking for a way that works, that constantly proves its assessments are thorough, and hat doesn’t leave me hunting or guessing.

So, to test my theory, to see if what I have learned was going to work, I needed to test it on real people. Is that illegal in some countries? Maybe!

Anyway, I posted in a local Facebook group(its great for somethings!) for someone who had SI Joint pain, and this lady stepped up. With pain in her SI joint (sacro-iliac), that was my focus in the first sessions.

She is dedicated and did her daily homework, which didn’t take more than 5 mins a day.

She came back in the second week as a follow up, so I could check her homework and she could give me an update.

Those follow up appointment are crucial, the body works in patterns, unravelling the main one can uncover others..and that showed in this second appointment.

A further posture check to see what, if anything, had changed

And rather than guessing at what needs stretching because its tight, I used NKT protocols.

As a pattern detective in training, I assessed her movement patterns.

That means checking how effective was her hip flexion, knee flexion, arm flexion.  What pattern does her brain have in its software to use these movements?

A chat about her history gave me a few clues, checking her posture assessment gave me more clues, and checking her organised and disorganised muscles gave me other clues.

I felt like a proper Poirot!

Assess, I don’t guess.

You are unique

Just because you have SI joint pain doesn’t mean the painful area needs stretching.

Just because you have tight neck doesn’t mean it needs stretching. You could be stretching a muscle thats exhausted , has been hanging on for so long its knackered and is telling you its had enough, its pissed off, it wants you to get those other muscles working pretty quick.

Which muscles to test though?

We looked at her right shoulder which was rolling inwards from a tight pec minor. When thats pulling forward then something in the back changes.

After testing a few muscles, her mid and upper Trapezius muscle turned out to be a little bit unorganised, as well as her Latissimus Dorsi.

The tests don’t take long, checking the work and being thorough means you do take time though to ensure that the pattern you have found holds.

Thats the fun of being a pattern detective..

Before  and After photos in just 7 days, yep, we’ve still got work to do on that hip. Homework in her second week is for glutes, psoas and trapezius. Why those? Because they all showed up as being disorganised by testing patterns.

Its that simple…:)

Change your posture in a week.
Change your posture in a week.
Using NKT to change posture by assessing patterns.
Using NKT to change posture by assessing patterns.posture, NKT, pa

 

 

 

 

Mel Collie | Athletic Movement

Mel Collie | Athletic Movement

First & foremost, athletic movement is about human movement.

How you move.

I’m often saying to clients in my sessions – its not about achieving the end range of the move, its what you use to get there..Im not impressed that you can do 10 reps in side kick kneeling, for example, if your shoulder is hiked up, your hips aren’t level, your bottom knee is wonky and your toes are curled up.

You are compensating to achieve those reps. You are cheating.

Its not about doing loads of sit ups, leg lifts, rotations, side bends, planks, push ups.

Its what you use to get you there

Its what form you have, from beginning to end.

Its what you use to flex and extend.

Its how you move, not how you look that defines an athlete.

Sound movement practice cannot be achieved with limited flexibility, poor stability and mobility.

Limited ankle mobility means a more mobile knee – which creates instability in a hinge joint that wants stability, if its too mobile because the ankles are lacking mobility, the knee will tell you about it.

Instability in the shoulder and /or wrist can lead to pain in the elbow. Too much texting, overworked flexed muscles in the fingers, tight pec minor, weaker rotator cuffs, tighter elevator scapula, weakened rhomboids. Do you know which is which and whats going on in your system?

Your body is sensitive to input.

Tight & weak muscles change the input, the sensory system has to adapt, creating changes in your kinetic chain, all the way up the system.

This creates pain, fatigue, bad form, dysfunction, stress.

Get assessed, then move on and play the game.

 

Mel Collie

Movement & Pattern Detective

http://neurokinetictherapy.com

 

 

Mel Collie | Chatting

Mel Collie | Chatting

Every fortnight on a Thursday my client comes to my studio for Pilates

She’s hypermobile

That means her joints are super bendy!

We spend most of that hour chatting

She talks, I listen!

I love that though!

Its not all about sit ups, flat abs and wondering if you will look good to your friends.

Its about connection.

Rock up, chat about stuff, unwind, un-burden, de-stress and the body moves way better.

Try saying you feel happy with your shoulder slumped forward and your head down to the ground with the weight of the world on your shoulders.

Now try saying you feel depressed, sad, pissed off with the world with your head high and a smile on your face having spent an hour chatting to a friend.

Putting the kettle on is Britains fave past time

Do it more often, and if you don’t like Tea/Coffee, then go for a run with your mates, go to Pilates with your friends, book a session for the both of you to enjoy, go for a spa day together, go for a walk in the park, or on the beach together.

Natter. Chat. Laugh. Be silly.

Play on the swings and the slide (make sure you don’t get told off!)

Do it all without checking your mobile!

It release so many good hormones, and the cascading effect that has really shows in your body

…better than a six pack any old day

Mel

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Mel Collie | Think You Are A Failure?

Mel Collie | Think You Are A Failure?

Most days I speak to other women who play it small, keep things quiet, afraid to shine their light.

Because they are worried what other people will think of them, but also, worried that they will fall flat on their face, fail, and then be laughed at.

Thats one reason that I kept playing it small when I moved to a new location in North Wales, UK, as a Pilates teacher, I met another Pilates teacher with a successful business a couple of miles away, just outside the village, but because I believed she had better Pilates equipment than I and that she was trained through a very strict and well connected Pilates school, I felt that she was better. I played it small. I got what I thought I deserved, which was…no clients…for weeks and weeks..

That left me feeling useless, a failure, with no purpose.

My partner then had a serious infection in his foot. In hospital , they wanted to take his foot off..he’s a climber, and that would have changed a lot of stuff for us, but having a very strong and different way of looking at life, probably due to his life of studying Physics and eastern mysticism, he quickly recovered and looked at whatever was to happen to him as an opportunity, not a failure.

That woke me up! Wow, if you can look at a serious implication of having a foot off as an opportunity, then I could look at not having any Pilates clients as a lesson, an opportunity, so I did. I changed my thinking. I changed my expectation , and the things changed around me.

Is my business as successful as it was before I moved here? Nope, nowhere near, but that took 5 years to build, and I’ve only just started here.

Have I changed the way I teach Pilates? yes I have. Ive slowed down. Ive used my spare time to study the brain and how it affects movement, pain, mobility, flexibility, strength. I used to train anyone, now I just train very small classes for specific types of clients, women who have lived with pain for more than 2 years, aged 30 + and find larger exercise classes intimidating. The sessions are a mixture of gentle modified Pilates, laughter, brain hacks to help reduce pain fast, self esteem boosters and accountability. Not your average class, but then Im not your average teacher.
Am I happy? Yes, most definitely, my days are free to be curious, and one of the things I have is a curiosity of the world, how things work, why things are the way they are, what a sunrise looks like by the lake, what a sunset looks like on the beach, what reflections look like through raindrops from a leaf, what Autumnal colours look like in the woods by the lake, what the view is like at the top of the mountain and what can you overcome within yourself along that journey. Ive taken up photography, invested in a proper grown up camera with proper lenses, a bright Orange (LOVE that colour!) rucksack, with proper compartments for those lenses and camera stuff…and sweeties for the long walks…(photos are on my website: www.melcollie.co.uk  and Flickr too! Very posh! )

What is your curiosity? Follow that and you just may find your passion.
Mel Collie

www,melcollie.com

www.posturegeek.co.uk

Beginners Pilates Classes for posture, self esteem , fun, support, reflection and of course, the obvious core strength are now happening in Llanberis, North Wales.

https://v1.bookwhen.com/melcollie

Mel Collie | How To Do The Plank

Mel Collie | How To Do The Plank

Years ago I went to a Pilates class run by someone who wanted you to hold the plank for 8 minutes…and there was one person in the class who could do this..at the expense of their back though, because I knew that person, and they had back pain.

The plank is a common strength position in classes. Its ok to practice it, but only if you can maintain alignment.

Most cannot maintain alignment for more than a few seconds.

When the abs aren’t working correctly, the neck takes over.
When that happens the shoulder blades usually lift.
When that happens, the jaw clenches, if it hasn’t already…
When that happens the breathing changes, or you forget to breathe
When that happens the lower back drops.
When that happens you get back pain..
When that happens…you’ve already done too much, but if theres people around you in the class and your instructor tells you to keep going, you clench even harder and keep going.
When that happens you probably aren’t getting any strength gains where you want them – your core..

Theres so many other moves you can do for your core.

Theres so many other ways to help your inner self gain strength

Start with your breath. Its the most repeated movement you will do all day, all of your life, but most of us don’t even bother with it, as its automatic, it just happens, we don’t take a moment to consider that the way we breathe is relevant to posture, strength, awareness, reduction in pain. Surely it has to be harder than that?

Well, no not really…

Start here, and that will give you massive gains.

Then go onto your vision and balance. Both connect to the spinal cord. Massive gains here in mobility, flexibility and reduction of pain. Just with simple vision and vestibular drills.

Surely it must be more complicated than that..?

..well, no not really…

Then, proprioception and spatial awareness, improve those, your movement, flexibility, strength, power, jumps, lifts, every day life will be awesome.

Really? Surely..

Well, yes, really…

It can be that simple.

 

Mel Collie

www.posturegeek.co.uk

Want to have your posture checked over? Book your place here

I will contact you to once you’ve booked, to get a time and day you can come to my treatment room and posture studio in Llanberis, North Wales.