“The key to relieving stress is tuning in to what is happening in your body and what you need in the moment to calm your nervous system. Mindful movement helps make this possible.”
—Elaine Economou
Simply put, mindful movement is noticing how you feel while you are moving. It’s the practice of moving intentionally and being aware of the sensations in your body. You are not moving for the outcome but rather for the experience of bringing awareness to the body without judgement.
Creating a mindful movement routine for yourself requires just a little time and attention. You can get started with the workout routine linked above and these tips:
This isn’t your cardio workout—set aside time separate from your regular workout.
Strive for consistency—choose a length of time and try to stick to it every day.
Connect to your breathing—just noticing your inhales and exhales will focus your mind and release some stress.
Let your body move—go ahead and move your body in whatever way it craves.
Go ahead and yawn—your movements should have quality of a yawn like your first morning stretch.
Take inventory on yourself—notice how you feel when you start and again when you are done.
Trust the process—the more you practice, the deeper the impact will become.
Need more guidance? We know the more you move, the better you feel. Sometimes we need a little push to get started. We now have just the thing. An all around program to get you started with movement, including built in mindful moments.
Elaine Economou’s new Movement Essentials: Getting Started with Pilates is a 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.
Watch the trailerto learn more. Support the activities you love to do in life by starting today!
As co-founder of MOVE Wellness®, Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies and build strength to support moving well through their unique life. Elaine has created Movement Essentials: Getting Started with Pilates to help people move well and live a life they love – wherever and whenever.
Find all of Elaine’s Sixty and Me blogs on her author page.
https://www.movewellness.com/wp-content/uploads/2023/11/FULL_-RES-001901-scaled-1.jpg17072560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-11-27 22:00:002023-12-03 20:24:59How to Use Mindful Movement to Decrease Stress
Finding a workout routine that you enjoy and can stick to is something to be celebrated. Moving consistently brings a sense of empowerment and accomplishment. And the more you move, the better you will feel. Still, it’s important to take into account any old injuries or discomfort in your body you may experience. At one point or another, many of us have felt nervous about injuring ourselves while exercising. Sometimes that fear of injury will cause enough worry to prevent you from increasing your challenge or trying something new that you might enjoy. Therefore, it’s essential to support your body’s unique needs throughout your routine to stay pain and injury free. Doing some little things on a regular basis can make a big difference. As we age, these little things become critical for maintaining our mobility and continuing to do what we love.
What are ways to prevent injury?
No one can wave a magic wand and prevent injury. But, we can make it far less likely by integrating these simple practices and injury prevention exercises into your daily routine.
#1: Practice noticing
First and foremost, practice noticing how your body feels. When you do Pilates, or any movement routine that connects breath to movement, you will begin to notice how your body feels when you move. Don’t ignore this. This mental “muscle”—the practice of noticing your body as you move—is your barometer, both while you are exercising and throughout all aspects of your day. When you pay attention to how you feel, if something doesn’t seem quite right you can make the decision to get curious and pay attention to the sensation or stop moving.
#2: Ask for help
Don’t work through pain and please seek support from a medical professional if you feel pain. The process of getting stronger will occasionally bring about some soreness. Increasing your routine and trying more challenging workouts may lead to those sensations. That’s a very normal part of training our body. Noticing the difference and knowing when to stop and seek help from a physician or physical therapist is key. Having a Pilates trainer help set up your workout or routine provides “eyes on your body”. That will help you create a program suited to your unique needs and prevent injury right from the start.
#3: Pace yourself
This is truly an instance of slow and steady winning the race. Make sure that you are trying more challenging routines or adding minutes to your workout a little at a time. Large jumps in intensity can lead to injury. Give your body time to adapt at its own pace.
#4: Build a foundation
Be sure to do some whole body movement like Pilates that will move your spine, shoulders and hips. These foundational movements will engage the core muscles to help keep the forces of whatever you do moving through your body in a balanced way. A key benefit of Pilates is that it focuses on individual postural issues and helps each person unravel their own unique muscular imbalances to create healthy movement patterns. Improved overall fitness levels may help prevent injury plus offer greater strength and ease of movement.
What exercise causes the most injury?
The simple answer: too much, too soon. Of any type of exercise. It often feels like we live in a culture of extreme fitness trends with the mantra go big or go home. Any workout your body is not prepared for is the one that brings the most risk. If you do something high impact or extremely cardiovascular without easing yourself into that activity, your body is going to be caught off guard. Anyone who has ever decided to take up running and thought they’d just head out and try to run a mile will know what I mean. By starting slowly, first walking, then jogging to start building endurance you’ll safely be able to progress to a running routine. Even in Pilates, if you once attended advanced classes but then took some time off, you’ll need to revisit the basics.
Jumping right back into complex movements without taking time to reinforce the foundational movements can leave you vulnerable to injury. Taking inspiration from a favorite silly board book about a bear hunt that I used to read to my kids, I like to say we have to go through the forest, not around, over or under it. The goal is to have you safely engage in movement in whatever range your body will allow, and then progress from there in ways that allow you to own that movement and experience joy and confidence in doing so.
How can I exercise without damaging my joints?
Exercises that move your spine in all of its planes of motion are important. Then, keeping hip joints mobile and having your legs and hips moving freely is important. This helps to keep the hips, core and back working together. It’s also important to make sure your abdominal and back muscles are engaging when they are needed. This will keep you from any strain in your trunk and support each movement. The nice thing about Pilates is that it’s easy on the joints. The mat exercises are low impact bodyweight training, so the forces on your bones will help you maintain bone density safely. There is so much you can do with just a mat and you.
Injury prevention exercises
In general, there are three characteristics of a successful home routine that I like to emphasize: consistency, progression, and balance. Moving your body every day in all planes of motion and through all the joints of the body will keep you strong and prepared for the type of unexpected movements that can cause injury. These exercises will mobilize the whole body, connect breath to movement, and are safe to do every day. You know what they say… an ounce of prevention is worth a pound of cure.
Arm Circles
Begin lying on your back with your knees bent and feet hip distance apart. Place your arms by your sides with your palms facing in towards the body. Take a nice inhale to lift your arms up toward the ceiling and then reach them overhead only as far as ribcage and shoulder stabilization can be maintained. Exhale to circle your arms wide out to sides and return down to your starting position. Repeat 4 times and switch directions for four circles.
Half Roll Back
Start seated on a mat with your feet flat on the floor, knees bent in front of you. Start upright in a neutral position with arms reaching in front of you parallel to the floor. While exhaling, start to roll your pelvis away from your femurs (legs) so that you feel your low abdominal muscles hugging into your spine. You are creating a “C” shape with your low back while keeping your shoulders wide and relaxed. Keep the “C” shape and inhale. Then, exhale to fold forward at the hips over your legs. Stack up your spine from tail to head and float your arms back to the starting position.
Hip Rolls
Start lying on your back with your knees bent and feet hip distance apart. Your arms are by your sides. Take a deep breath into the sides of your rib cage and feel yourself grow long through your spine. As you exhale, recruit your abdominals into an imprinted position by feeling your hip bones and ribs pull closer together until there is little or no gap between your spine and the floor. Once imprinted, articulate your spine starting from the tail to roll up into a bridge position where wide shoulders support your weight. Your hip joints are extended, and your knees should feel they are energetically reaching long over your toes. Take an inhale to stay here at the top, then roll down as you exhale to return to your starting position. Imagine your sit bones reaching toward your heels as you articulate down through your spine. Repeat eight times.
Mid-Back Spinal Rotation
Begin kneeling with elbows bent under shoulders and knees under hips. Your spine should be in a neutral position and feel as though it’s reaching long from tail to head. Your shoulder blades are stable against your rib cage. As you exhale, reach your elbow to the ceiling lead as you open your chest and allow your spine to rotate. Inhale to return to your starting position and repeat with your other arm. Repeat four times on each side.
Hip Circles
Begin kneeling on all fours with arms underneath shoulders, and knees directly underneath hips, slightly apart. Your spine should be reaching long from tail to head. Shift your weight to your right hand and knee and then circle your hips back to your heels on the right side then continue to shift your hips to the left side. Pull your pelvis underneath you as you continue the circle towards the starting position while arching your back like a cat. Feel that great cat stretch. You are making a circle with your spine first in extension and then flexion as you continue the movement. Do four to the right and then four to the left.
Bird-Dog Variation
Begin kneeling on all fours with arms underneath shoulders, and knees directly underneath hips, slightly apart. Your spine should be reaching long from tail to head. Inhale and find extra length through the spine. Exhale to recruit your abdominals and simultaneously lift your right arm and left leg, reaching towards opposite ends of the mat. Hold this balanced position as you inhale and reach fingertips and toes even longer. As you exhale, simultaneously lower your arm and leg to the starting position. Repeat on the other side. Be sure to keep your head level with your spine and keep length through the back of your neck.
Cat Stretch
Begin kneeling on all fours. Your arms should be underneath your shoulders and knees directly underneath the hips, slightly apart. Feel your spine reaching long from tail to head. Inhale to grow longer and find length through the spine. As you exhale, use your abdominals to round your spine like a Halloween cat. Start from your tailbone and leave the head for last. Hold this c-curve position while you inhale to breathe into the sides of your ribcage, rounding further. Finish with an exhale and beginning with the tail end of the spine, extend one vertebra at a time until you return to your starting position. Repeat six to eight times.
Squats
Stand tall with your feet wider than your hips. Propping your heels on a blanket or rolled up mat can be a helpful modification when you are just starting out with these deep squats (see video). Be sure your toes are pointed forward or slightly turned out and that your knees track over your feet. Your hands can hang by your sides. Bend at the knees and hips as though you are going to sit in a chair and go as far down as you can. Your weight will be in your heels. Keep your back straight and your gaze directed low in front of you. Pause at your lowest point for a moment then return to your starting position. Repeat four times.
Standing Side Arch
Stand with feet hip distance apart. Your weight should stay evenly distributed on both feet and your spine long and neutral. On an inhale, lift your arms over head while keeping your shoulders lengthened down. Grab your left wrist with your right hand overhead. As you exhale, lengthen your waist and spine and reach the heel of your hand away from the heel of your foot. Keep both sides of your body long and hips level. Be sure to stay square to the front and avoid rotating. Return to standing tall, switch the grip of your hands and repeat on the other side.
Move More, Feel Better
The price of a healthy body and personal wellness is hard to pinpoint because, in a way, health is defined by the absence of illness or injury. Sometimes we need a little guidance getting started in a safe way for our body. That’s why Elaine Economou created Movement Essentials: Getting Started with Pilates, a 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement. Watch the trailer to learn more. Support the activities you love to do in life by starting today!
Including movement into your daily routine can help promote better bone and muscle health by building strength and endurance. You have many options when it comes to exercise, including walking, swimming, and Pilates.
Many people have a preconceived idea that Pilates is only for young, extremely fit people, but the reality is that Pilates is suitable for all bodies at any stage of life. At MOVE Wellness, we’ve helped both men and women of all ages (including clients in their sixties and seventies!) incorporate Pilates into their routine to safely strengthen their body and support life’s activities.
Whether you want to workout in the comfort of your home or visit a studio, there’s a Pilates class or session that can fit your unique fitness needs and goals.
Pilates is a system designed to help you strengthen and mobilize your body. There are a variety of exercises that target strength and mobility for the whole body, always initiating with the core. They can be done on a mat or Pilates equipment strategically designed to allow for the fullest expression of movement. Some pieces of equipment you would likely find in a Pilates session include the Reformer, Cadillac, chair, and barrel.
https://www.youtube.com/watch?v=4A7-zDaP0Q4
What is mat Pilates?
Mat Pilates exercises require you to stabilize your body without equipment and tend to focus more on core work. You can practice the original 34 Pilates exercises in this classic Pilates mat sequence.
Interested in learning more? Try online mat Pilates classes with a 14-day trial of our livestream classes!
What is reformer Pilates?
Reformer Pilates is done on a rolling platform with springs that add resistance to your Pilates workout. Springs can be added or taken away to provide different levels of resistance as the platform, called the “carriage,” is pushed or pulled along the frame.
Working on the Pilates reformer allows for more dynamic movement that can train many parts of the body in different ways. Reformer parts can also be adjusted to your body size and level of skill, so it’s a great option for beginners!
Want to give Reformer Pilates a try? If you live in the Ann Arbor area, you can take a small group Reformer Pilates class at our studio. These classes are limited to six students for more personalized attention.
What are the benefits of doing Pilates exercises?
Pilates can help strengthen the body and improve stability and peripheral mobility. These improved fitness levels can help prevent injury and give you greater ease of movement through a full range.
This system can also relieve low back pain and the postural effects of sitting. It is a safe weight-bearing exercise that can mitigate symptoms of osteoporosis/osteopenia, and there is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective method for whole body strengthening.
Whatever your conditioning goal, Pilates is an efficient, effective, and safe way to increase your flexibility, develop your core, and release tension.
Which is better, Pilates or yoga?
Pilates and yoga both have benefits for those who practice it, regardless of age or experience level. The practice that works best for you will depend on your individual fitness goals. The benefits of yoga, for example, include stress reduction, increased blood circulation, flexibility, strength, improved sleep patterns and relaxation.
Beginning a Pilates practice
Starting a new movement system can feel intimidating. At MOVE Wellness, we take the time to learn about you 一 including your current fitness level, goals, and any limitations or injuries you may have 一 so we can support you on your personal fitness journey. We can then make recommendations about which classes or private trainers would work best for your unique situation.
For example, our livestream and in-studio Pilates classes are organized into six levels to help our clients move confidently and comfortably through their personal fitness journey: Gentle, Intro, Level 1, Level 2, Level 3, and Advanced. Most of our clients start with beginner Pilates classes so they can learn the foundational principles, which are designed to layer and build on each other as the student progresses.
You also have the option of private sessions, where you work one on one with a trainer who will create a custom workout to help you achieve your goals and provide support, motivation, and accountability. These are available both virtually and in-person.
Regardless of whether you’re alone or in a group, you will be led by a member of our experienced team. We’re proud to have some of the most experienced movement trainers, fitness instructors and coaches in Ann Arbor, who will work with you to bring out the very best in your body. Our trainers are credentialed in their areas of expertise and will even work in partnership with other health experts in your life, including doctors and physical therapists, to ensure your workouts are safe and highly effective.
Ready to get started? Our introductory session includes an intake assessment, 50-minute private session, and customized movement recommendation plan, as well as a 14 day trial of our livestream classes. Clients who would prefer a small-group class are invited to try an introductory class.
Small-group classes — our Pilates Essentials Class ($29) is a fun, safe space to try something new.
Livestream classes — over 30+ professional studio classes, including Pilates, yoga, barre, and more. This gives you a variety of fresh content each session to stave off boredom, and the motivating energy of live instruction to keep you moving.
MOVE On Demand — pre-recorded class content, no television provider needed. Access your content whenever you want.
MOVE Wellness on YouTube — a wide variety of free workouts on Pilates, yoga, and special topics like mobility.
https://www.movewellness.com/wp-content/uploads/2023/11/SJM_8415_02.jpg12011800ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-10-07 23:35:302024-04-22 13:52:42Pilates, Its Benefits, and How to Find Beginner Classes Near You
“Unraveling back pain is like being a detective for yourself. The trick is to think about your unique genetic and cultural postures and bring balanced movement into the body all day long. There are so many systems working together to keep us moving and pain free. Noticing and understanding the systems will inform your choices and help you care for your body.”
—Elaine Economou
Unraveling back pain
Back pain, once you have ruled out other issues, can be diminished once you understand your own body and the elements that play a role in causing the pain. As you consider your unique situation, there are two factors that can be particularly helpful. Your genetic posture—how you’re made—and your cultural posture, or what you do all day. All of our systems are connected. So, once we have better understanding of our unique challenges we can work to restore balance to the body.
Movement can be part of the solution
When pain flares, our instincts can lead us to try stretching that one area or worse, to stop moving altogether. But movement is typically a key part of the solution. Depending on the cause of the pain, certain movements can help relieve back pain. There is no one simple fix, but Elaine offers strategies and simple movements to help you move more and feel better.
We know the more you move, the better you feel. Sometimes we need a little push to get started. That’s why Elaine Economou created Movement Essentials: Getting Started with Pilates. A 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.
Watch our program intro to learn more. Support the activities you love to do in life by starting today!
Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies to build strength, and do more of what they love. As co-founder of MOVE Wellness®, Elaine leads a global movement community of clients in high-caliber, in-studio, and interactive livestream training.
Find all of Elaine’s Sixty and Me blogs on her author page.
https://www.movewellness.com/wp-content/uploads/2023/11/MOVE-Studio-0962-1.jpg15262293ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-09-23 17:35:162023-12-03 20:24:58Tips for Back Pain Relief: Simple Strategies to Unravel Back Pain
How to get stronger at home without weights or fancy equipment
Overwhelmed. Intimidated. Discouraged. These are the feelings I hear from people when they talk about trying to find the right home workout routine. Overwhelmed by the amount of information and advice they find. Intimidated by the types of workouts and exercises they’re seeing, many of which make them worry about pain or injury. And discouraged by the fact that so many strength-building workouts they see online or on tv are geared toward super fit people who are already experienced athletes. This is why I’m passionate about movement systems like Pilates.
Building strength based on your individual needs
One of the reasons that I fell in love with Pilates (a love affair that started more than 20 years ago!) is its central focus on how the whole body works and your individual movement needs. Exercise programs and strength-training routines should be designed to fit you, not the other way around. I’ve always found it strange that so much of today’s health and fitness culture relies on people fitting a pre-packaged workout routine or devoting themselves to a specific diet.
Here’s what I say to that: Your body is a self-sufficient miracle and is already working the way it needs to. Your heart is beating, your lungs are filling with oxygen, and your internal systems are engaging in the many regenerative processes for which they’re designed.
Understanding some basic things about how your body works is the most important first step in starting any new strength-building routine. For example, nearly every client I’ve ever worked with has asked me what the best ab workout is. And here’s what I tell them: breathing. If you are breathing as you should be, with ease and balance, your abdominal muscles are working.
Once you shift your focus to understanding a bit about how your own body works, then the way you approach starting a new workout routine becomes a lot easier. Because it’s all about listening to your own body and thinking about how your lifestyle and day-to-day activities affect the way you feel. In general, there are three characteristics of a successful home strength-training routine that I like to emphasize: consistency, progression, and balance. But first, let’s talk a little bit about why building strength specifically is so important for your health at all stages of life.
Health benefits of Pilates and strength-training at home
The price of a healthy body and personal wellness is hard to pinpoint because, in a way, health is defined by the absence of illness or injury. And this gets even more true as we age. Many people have a hard time wrapping their minds around the idea of building strength later in life because we so often associate the word with youth and athletic training. But in reality, strength is a critical component of aging well and as we get older we have to work a lot harder (and smarter) for it.
Continuing to move your body in ways that promote strength, stability, and flexibility should be the foundation for any new workout routine. But, again, understanding a little bit about how your body works is essential for getting started. Developing a better understanding of your unique musculoskeletal system, for example, can help you address and eliminate a lot of the aches and pains that stem from daily activities like sitting at a desk, sleeping on a not-so-great mattress, or spending a Saturday doing a lot of yard work.
Smaller movements = bigger whole body impact
Our culture has a habit of emphasizing big movements, big muscles, big workouts, and so on. But it’s those little muscles, those little movements, and those smaller, more mindful exercises that often have the biggest impact on our bodies and health. An intricate web of connective tissue called fascia runs throughout our bodies, holding everything in place (organs, bones, muscles, etc.), reacting to the positive and negative input we provide our bodies with every day, and ultimately informing all of our movement.
Stress, uneven movements, or awkward body positions (hunched over our phones or laptops for example) can cause our fascia to tense up and get snagged in different spots; while slowing down, breathing more deeply, and bringing a level of mental awareness to our movement can help release that tense tissue and bring back some balance. When we think about exercise and movement in terms of our fascia and the interconnectedness of our bodies, rather than just working big muscles or stretching them to get more flexible, we can create more effective workout routines that offer a bigger, long-term impact.
Paying more attention to our fascia and trying to bring more balance to that web of connective tissue running throughout our bodies is also critical for preventing injuries. Movement systems like Pilates are designed to do just that. But, more than anything, approaching strength-training and exercise from a more informed and mindful place is essential because it gives us the energy and freedom to do the things we love to do. For me, Pilates has given me the tools to ensure that I am always mobile and strong enough to do the things that bring me joy.
How to start a consistent home workout routine
Building strength is not about spending an hour here or two hours there doing big, hard, explosive exercises that leave you exhausted and sore. To build muscle, you need to find a starting point that works for you and do that movement consistently every day, even if it’s just for 15-20 minutes.
At MOVE Wellness, we offer several gentle beginner level Pilates classes that give you some initial guidance and routines to get you moving. This easy 15-minute morning routine is a great option if you’re not sure where you want to start. Regardless of what you decide to do, the goal should be to establish a new movement habit that you can incorporate into your daily routine. That means that it should be enjoyable and customized for you, otherwise it’s going to be hard to maintain long-term.
Along those same lines, fancy equipment and perfect form are not things you need to get stronger and healthier at home. Let me say that again: No fancy gym equipment or perfect Instagram-worthy poses needed! For people who take our livestream classes, we’ve even got a list of “prop swaps” you can find at home for some of the equipment or tools you might normally use in a studio or gym setting. Don’t have hand weights? Grab some canned beans! Don’t have a head pad or Yoga block? Grab a book from your bookshelf.
With any Pilates exercise, the goal shouldn’t be to look exactly like the instructor does or like the seemingly flawless exercise enthusiasts flooding our news and social media these days. The goal is to have you safely engage in that movement in whatever range your body will allow, and then progress from there in ways that allow you to own that movement and experience joy and confidence in doing so.
How to increase body strength at home
Mat Pilates is one of the most popular and effective ways to build strength at home because it allows you to use your own body weight and natural movements in training. At some point in time, building muscle became all about doing “leg days” or “upper body days” and eating this much protein and that much fat this many times a day. But the good news is, building body strength doesn’t have to be that prescriptive or oddly specific, and for the most part, really shouldn’t be.
When you think about gaining strength, you want to think about whole-body strength. Not working out one specific muscle or muscle group, but instead moving your body through it’s normal planes of movement and building strength through your center. This means understanding how your spine alignment works, learning that engaging your core isn’t just about tightening your abs, and being assured that nothing you’re doing should hurt or feel bad.
Your own body weight is usually all you need to get started with Pilates. Then, once you’ve developed some comfort and familiarity, you can increase progression by adding props like resistance bands or weighted balls (or prop swaps).
3 tips for successful strength-training at home
#1: Start small
We love simple movements and exercise modifications in Pilates because it allows you to customize workouts for your skill level and comfort. For example, don’t feel pressured to start with hand weights or resistance bands. Just using your own body weight and learning to move freely through different ranges of motion first is not only ok, it’s often the better way to begin. If you want to establish a routine that you can both maintain and benefit from, the focus should be on performing movements correctly and fully, not with excessive amounts of weight or resistance.
#2: Keep it slow and steady
Yes, moving fast and getting our heart rate up can provide a great cardiovascular workout, but it’s the quickest path to injury if you’re not moving correctly and fluidly. Remember, you’re creating a new routine and developing new habits, not transforming yourself into an entirely different human being overnight. Moving slowly and thoughtfully allows us to establish a healthy routine we’re more likely to maintain and grow over time.
#3: Consistency is key
Like I mentioned before, 15-20 minutes of movement each day is better than an intense hour-long workout one or two days per week. Make your strength-building routine part of your everyday life, not an additional difficult, time-consuming task that you’ll end up dreading or not having time for.
Moving with ease is a basic human necessity. Exercise and strength-training should always be driven by a desire to move and feel better, not look better. When we focus on physical appearance rather than feeling and health, we fall into the trap of not listening to our bodies and letting discomfort and pain turn into injury and chronic mobility issues.
Whether you decide to try an in-person or livestream class through a studio like ours or just start incorporating new movement practices into your daily routine at home, be sure to take note of how your body feels and ask lots of questions.
You Can Start Now
Looking for a guided, approachable way to get started with movement? Movement Essentials: Getting Started with Pilates is now available at MOVE On Demand and may be right for you. This is a complete 28-day program designed to safely introduce you to Pilates and keep you on track as you build a routine. Each week Elaine Economou will cover the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy to follow calendar that will guide you through the progression and prepare you for a lifetime of healthy movement. Watch the program trailer to learn more.
https://www.movewellness.com/wp-content/uploads/2023/11/SJM_8311.jpg16342447ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-09-10 15:25:342023-12-03 20:24:58How to Get Stronger at Home
Reimagining my fitness routine for post-pandemic life
With two doses of vaccine in my arm, I find myself pondering what my new ‘post-pandemic’ fitness routine will look like. Here’s one thing I know, it will not look like it did before COVID-19 and in many ways I’m grateful for that. Gyms, small fitness studios, local YMCA’s and other recreation centers are all open again. In addition to Pilates, I love to play tennis and am thrilled to be back on the courts! While I’ve been lucky to keep up my Pilates at home during the pandemic, it’s time for me to return to in-person workouts. Do I need to give up my ‘at home’ workouts? I don’t want to!
I see an opportunity to evolve my fitness routine — hopefully to include both virtual and ‘in studio’ training. As a result, I hope to build a more robust and more flexible fitness routine into my post-pandemic life.
My pre-pandemic fitness routine
Like many people who have had a regular fitness regime for years, my pre-pandemic fitness routine included a combination of memberships, class fees, court time, outdoor activities and even a splurge on some semi-private Pilates training with fellow tennis enthusiasts. When the pandemic hit, it was March in the Midwest. Things shut down quickly, leaving many of us who use fitness as a wellness and mental health tool floundering. Tennis in the snow, anyone?
My (current) pandemic fitness routine
Things evolved quickly with COVID-19 and thankfully, so did my Ann Arbor Pilates studio — MOVE Wellness. As a team, they managed to go completely virtual within days and offer a fantastic array of livestream fitness classes. Kudos to all the Pilates, GYROTONIC, yoga and barre teachers for turning their homes into online studios and their laptops into lifelines. As grateful as I was to still be ‘moving’, I joined in online with a bit of skepticism and an attitude that I ‘would just get through this’ until we could get back to normal classes at the studio.
One month, two months, three months. I lost count. But I also lost count of how many classes I have taken online with live instruction. It’s become a new norm for both me and my husband, and in some ways I’ve grown to love it.
What is it that I love? Here’s a short list.
Weirdly, I love seeing who shows up for class (a little like happy hour). I do feel like part of the community. Sometimes we chat, sometimes we don’t and both are ok.
I love the flexibility of changing my clothes (or not) 5 minutes before logging on for class.
I enjoy the ease of adding extra classes to my schedule when my schedule allows it—no pressure of an early commitment to do something I’m not sure I will be able to do.
Occasionally (but not often), I enjoy doing class in my pajamas with the camera off.
I spend a lot of time in northern Michigan and I love that I can take my new routine with me.
As a contract employee paid hourly, I value the time I save by not traveling to any studio (I’m in and out of class in 50 min!).
I love the overall value of my classes – I am getting LIVE, professional instruction at an affordable price.
What do I miss? (A much shorter list…)
In the group classes I miss the 1:1 in person connection with my trainer and their ability to correct my form with more nuance or encourage me to push a bit harder.
The equipment—love my weekly Reformer class.
In person interactions with friends and instructors.
Occasionally leaving my house to immerse myself in the small studio environment.
Over time, I started making some adjustments to take things to the next level with livestream classes. I eventually took the money saved from membership fees and tennis court time and bought myself a home Reformer. Having my own equipment at home allowed me to participate in a livestream small group training class with MOVE. My instructor is up close and personal managing only a few clients on the screen and I don’t miss a thing. Honestly, she sees everything and gives me fantastic feedback.
What’s next? A hybrid fitness routine?
I have learned so much by being forced out of my normal fitness routine and experimenting with live online classes. It’s something I would never have tried had it not been for COVID-19 shutting down all the gyms, tennis clubs and small fitness studios in Ann Arbor. It’s easy to point to these online classes as a silver lining in a very difficult time.
I have often heard MOVE Wellness owner Elaine Economou say that “the consistency and frequency of your routine builds positive outcomes” and I have to say, she is right. I was able to increase my workout frequency while still receiving quality instruction — all from the comfort of my own home. And, I am definitely seeing the benefits. At a time when most people were moving less, I was actually moving more and both my physical and mental self benefited.
Truth: If I could only choose ONE form of exercise — I would likely not choose online fitness (I’d choose tennis). I’m grateful to be back on the courts and ready to return to some in-person fitness classes. Even with my Reformer at home, I miss the face to face interaction. But, I also have NO intention of giving up this newfound form of online fitness instruction. It’s extremely clear that these online classes have a very important place in my routine adding significant value, flexibility and very real positive outcomes. I also know how much Pilates improves my tennis game and keeps me injury free. Since I don’t have to choose, I plan to keep a mix of virtual and in-person training.
I might not be ready to jump into a big gym environment again, but I am ready for a small fitness studio where I feel safe. In addition, I am committed and excited to continue my online instruction. I’ll find my new balance between in person and online instruction as I go forward. I’m confident in one thing, that my new fitness routine will be just that—new.
You Can Start Now
We know the more you move the better you feel. There’s no better time than now to reimagine your own fitness routine. Here are five ways you can start now and join the MOVE Wellness community:
https://www.movewellness.com/wp-content/uploads/2023/11/IMG_8928_Original.jpg17372316ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-07-08 18:55:162024-03-22 13:19:36Client Story: Fitness Through the Pandemic and Beyond
How has your fitness routine changed in the last 14 months? The global pandemic has uprooted our usual habits and has us exercising more inside our homes. This blog will touch on the evolution of online fitness, as well as:
Walk you through some popular online fitness options.
Help you feel ready to safely workout on your own.
Offer advice for how to get the most out of your online workout experience.
9 Tips for Online Fitness Classes
We polled our awesome staff of trainers and compiled their best advice. They teach everything from Pilates to barre, yoga, HIIT and more, and have been teaching classes online since the very beginning of the pandemic. The most common suggestion is turn on your camera. Some people are understandably shy about having the camera on, but movement instructors really love to see you move! The instructor can really personalize your experience if they can see you in real time.
Online Fitness Tips
Choose the right place to exercise
Don’t be late
Listen to your body
Don’t be afraid to ask questions
Eliminate distractions
Establish a routine
Put your class in your calendar
Turn your camera on
Learn what works for you
Read the full blog for all the great tips from our staff. Online fitness is here to stay. It’s incredibly convenient and can even connect you to a community of people with similar interests. Whatever fitness path you choose, we hope you’ll keep moving.
Move more, feel better
See for yourself what Pilates can do for you from the comfort of your own home. MOVE Wellness offers a free 14 day trial of our livestream classes with over 40 to choose from weekly. We are also welcoming clients into our Ann Arbor, MI studio for private training sessions. Whichever path is right for you, support the activities you love to do in life by starting your personal Pilates journey today!
Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies to build strength, and do more of what they love. As co-founder of MOVE Wellness®, Elaine leads a global movement community of clients in high-caliber, in-studio, and interactive livestream training.
Find all of Elaine’s Sixty and Me blogs on her author page.
Before you head out to the first tee, warm up your body! Grab a club (any club) and try these Pilates warmup exercises for golfers. This series of standing Pilates-based stretches can be done in ten minutes and help you prepare for your game.
How do Pilates exercises benefit golfers?
Pilates is a whole-body exercise method focused on breathing well and engaging the core muscles to support balanced and efficient movement. American Golf has praised Pilates as a way to prevent injury and improve the posture to assist a more powerful and accurate golf swing. Professional golfers like Tiger Woods, Annika Sorenstam, Rich Beam have all used Pilates as part of their exercise regime.
https://youtu.be/8vNrJYGftbU
Pilates Warmup Exercises for Golfers
These Pilates-based stretches are a great warmup exercise for golfers. This sequence helps warm up your spine, core, and hips so you can play better and prevent injury.
Watch the video from our YouTube channel or follow the step by step directions below.
ABS
Hold your club horizontally with straight arms down by your thighs. Take a deep breath and fill your belly with air. Exhale and pull your abdominals in. Try not to move your pelvis or lift your shoulders. Just breathe and isolate the contraction of your abdominals. Repeat 4-6 times.
ROTATE
Lift your club so that your arms are parallel to the ground. Take a breath in and as you exhale, rotate the torso in one direction. Inhale and bring the torso back to center and exhale and switch directions. Contract your abdominals as you do this. Let your hips move a bit as your rotate. Repeat 4 sets.
LATERAL FLEXION
Lift your club so that your arms are reaching up to the sky but keep them in your line of vision. Reach your arms to the right and side bend the torso on the exhale. Inhale as you bring your torso back to upright. Repeat to the other side. Repeat 4 sets.
EXTENSION
Take your club behind your head gently and open your chest as you look up to the sky. Keep your abdominals and glutes engaged. Focus on stretching across your chest and not compressing the low back. Bring the torso back to center. Repeat 4 sets.
FLEXION
Put your club on your thighs and bend at the waist and knees. “Tuck your tail” to curve your spine in forward flexion feeling both your abs and your glutes engage.
SHOULDER ROLLS
Take your club back down to your waist. Roll your shoulders up to your ears and behind you four times with a slow, yawning quality. Repeat with shoulders rolling forward.
SHOULDER OPENER
Place one hand on each end of your club holding it out parallel to the ground. Gently press the club head arm open while keeping the back arm relaxed. Placing gentle pressure on the back end of the club will stretch the front of your shoulder and across your chest. Hold 2-3 breaths and repeat on the opposite side.
LEG STRETCHES
Rest your club gently on the ground for balance. Step back onto your club side leg, bend your knee, and hinge forward to get a nice HAMSTRING STRETCH on the opposite leg. Pull your toes up and down a couple of times for a more active stretch. Next, lunge forward onto your front leg and straighten your back leg creating one long line from heel to hip for a CALF STRETCH. Bend the back knee to deepen the stretch. Finally, swing your back leg through to the front and cross ankle over knee. Squat down in this figure four shape for a PIRIFORMIS STRETCH (hip stretch). Go as low as you need while staying as square as possible. Hold each stretch for 2-3 breaths and repeat on the opposite side.
Take one last whole body stretch overhead and you’re ready to tee off. With its focus on balance and flexibility, focus and body awareness, Pilates is a perfect complement to your golf game.
MOVE Wellness Studios also offers a variety of other classes that are a perfect complement to your golf game, such as Mat Pilates, Yoga, Men’s Flex and Core, and more. Our classes help golfers with balance, flexibility, focus, body awareness, and strength training.
We offer 10+ interactive livestream classes as part of our livestream membership, which gives you unlimited access to live classes with expert instructors. Private training and small group training is also available in-person at our Ann Arbor studio or virtually.
“Finding the motivation to exercise daily can be a challenge. When our to-do list and other priorities accumulate, it can leave us vulnerable to neglecting our fitness routine. We tell ourselves I don’t have time…Maybe later…I’m just too tired… as we travel through our busy days.
But what if we changed our thinking? What if we approached exercise, or movement, with the mantra ‘take your vitamins.'”
Elaine Economou
Take your own movement vitamins with this 20-minute exercise routine—it’s even designed to be osteoporosis-safe. Be sure to read the full blog to learn more about the benefits of daily movement including how to:
See for yourself what Pilates can do for you from the comfort of your own home. MOVE Wellness offers a free 14 day trial of our livestream classes with over 40 to choose from weekly. We are also welcoming clients safely into our Ann Arbor, MI studio for private training sessions. Whichever path is right for you, support the activities you love to do in life by starting your personal Pilates journey today!
Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies to build strength, and do more of what they love. As co-founder of MOVE Wellness®, Elaine leads a global movement community of clients in high-caliber, in-studio, and interactive livestream training.
Find all of Elaine’s Sixty and Me blogs on her author page.
https://www.movewellness.com/wp-content/uploads/2023/11/IMG_8238.jpg15361536ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-01-07 08:00:002023-12-03 20:24:55Stay Mobile and Pain Free with this Simple Daily Routine
We’re thrilled to share that our very ownElaine Economou is now a guest blogger for the popular lifestyle website Sixty and Me. Her first blog is all about starting Pilates in your 60s. Learn how Pilates principles can help women over 60 get and stay strong. While starting a brand new exercise routine can seem daunting at any age, Pilates can help with strength, balance, and overall mobility to support the things you love to do in life. Elaine will guide you through topics such as:
See for yourself what Pilates can do for you from the comfort of your own home. MOVE Wellness offers a free 14 day trial of our livestream classes with over 40 to choose from weekly. We are also welcoming clients safely into our Ann Arbor, MI studio for private training sessions. Whichever path is right for you, support the activities you love to do in life by starting your personal Pilates journey today!
Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies to build strength, and do more of what they love. As co-founder of MOVE Wellness®, Elaine leads a global movement community of clients in high-caliber, in-studio, and interactive livestream training.
https://www.movewellness.com/wp-content/uploads/2023/11/SJM_8364-scaled-1.jpg17092560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2020-11-14 20:28:052023-12-03 20:24:54Starting Pilates at 60: An Efficient and Safe Way to Exercise
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
