Tag Archive for: wellness

Tips for Back Pain Relief: Simple Strategies to Unravel Back Pain

Most of us have experienced back pain at some point. Elaine Economou‘s latest blog for popular website, Sixty and Me discusses some common causes of back pain and offers simple strategies for relief. Read Simple Strategies to Unravel Back Pain.

“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.

  • Move your spine in all planes of motion
  • Practice mindful breathing
  • Visit a specialist
  • Build strength by taking your Movement Vitamins

Read Simple Strategies to Unravel Back Pain.

You Can Start Now

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!

Learn more about Movement Essentials

About Elaine Economou

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.

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Working Out While Traveling: How to Keep Up Your Fitness Routine

How to Keep Up Your Fitness Routine While Traveling

The latest blog from Elaine Economou about working out while traveling is now posted on the popular website, Sixty and Me.

“Once you evaluate the when and where of a travel exercise routine, figuring out how you will exercise is the next step. With internet access you can do virtually (pun intended!) anything you want. Online fitness options—both on demand workouts and livestream classes—are widely available. You don’t need to have any fancy equipment or props taking up space in your suitcase. Use a beach towel instead of a mat and water bottles as hand weights. That book you brought along to read on your trip can make a great substitute yoga block.”

—Elaine Economou

Tips for Working Out While Traveling

In this blog, Elaine will guide you though how to think about your available time and space on vacation. She’ll break down the advantages of the various online workout options. And, she’ll talk about what type of exercise you need most when you’re on the road. Give the following 30-minute Level 1 Pilates class a try on your next vacation using therabands for resistance. Perfect for your suitcase! Be sure to read the full blog over on Sixty and Me to learn even more strategies.

Read How to Keep Up Your Fitness Routine While Traveling.

Move More, Feel Better

We know the more you move, the better you feel. That includes finding smart ways to make movement part of your routine, even when traveling. For wherever life takes you or from the comfort of your very own home, MOVE Wellness offers a free 14 day trial of our livestream classes. Support the activities you love to do in life by starting today!

Start Your FREE 14 Day Livestream Trial

About Elaine Economou

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.

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Yoga for Healthy Aging | Benefits of Yoga & Yoga Classes

Yoga and Aging: The Benefits of Yoga as We Get Older

As we get older, we find ourselves looking for ways to offset the day to day effects of aging. For some, it’s as simple as wanting to reduce the little aches and pains that creep into our days. For others, the goal might be to build strength and mobility to move through life with ease. Or, we may be looking for ways to manage stress and build a mindfulness practice into our daily routine so we enjoy and appreciate our life. Whatever your individual goals, the phrase “active aging” may hold the key.

According to the International Council on Active Aging, active aging means staying fully engaged with life in seven dimensions of wellness—physical activity and spiritual pursuits are two of them. By staying active, you can continue to lead a healthy life at any age or stage without losing mobility or your balance. Yoga is a popular way to help you achieve these goals. 

MOVE Instructor Shannon Walter teaching yoga for healthy aging

Benefits of Yoga as You Age

A well rounded exercise routine will help you continue to do the things you love in life. Yoga is often the first thing people think of to facilitate healthy aging with a wide range of benefits. A lot of times, we hear people say that they just need to stretch more. Yoga comes to mind quickly when they think about how to solve this problem. Truthfully, the practice of yoga does help the body stay flexible and as we age—an important aspect of staying balanced and mobile. But there are many other benefits of a regular yoga practice. It can be an important part of a well rounded fitness plan.  

Let’s break it down. First, when we practice yoga we are stretching and opening the body by moving into and holding poses to help keep the joints mobile and strong. Moving regularly can help minimize inflammation to keep day-to-day aches and pain away. Beyond the muscular system, breathing and mindfulness are at the top of the benefits list for ways yoga can help us combat the physiological impact of stress. When we can reduce stress and increase breathing and mindfulness we stand to sleep better and maintain healthy blood pressure. And finally, in practicing yoga the deep focus on the movements and sensations of the body will build awareness and keep you mentally sharp.

MOVE instructor Shannon teaching yoga for healthy aging

Fewer Aches and Pains

Who doesn’t want to feel better throughout the day? A yoga class will help you mobilize all the joints in your body as you move through specific poses, or asanas. Bringing circulation to each part of the body will help it stay supple and minimize inflammation. This can be one cause of simple muscle aches and pains. Stretching your legs, hips, back, and shoulders will help you bring your muscular system into balance. When you move during your day doing all the things you enjoy, all your muscles will be trained to join in and participate offering your body more support. We know that the more you move the better you feel.  

Strength, Mobility, and Balance

A yoga practice can help you manage the activities of daily living by keeping your body resilient and strong. Moving through the asanas and stretching your body in a variety of ways helps keep your tissues supple—including muscles, ligaments and tendons, and all the connective tissues or fascia. That might sound complicated, but it all comes down to building strength and mobility throughout your body. By getting stronger, we will improve our balance safely and keep our body resilient. We will be more responsive to catching ourselves if we momentarily lose our balance. As we age this can be crucial in preventing injuries caused by a stumble or fall. Yoga also promotes increased circulation and oxygenation of the body which will help you feel energized and refreshed after a great class. 

MOVE instructor Shannon Walter teaching yoga for healthy aging

Breathing and Awareness

Yoga has a long history associated with a religious or spiritual practice. Over time, yoga has evolved to allow us to participate in a way that connects us to the truth of what’s in our own heart and who we are in the moment. For some of us this may feel more universally approachable and accessible. As we practice this idea of deeply listening to ourselves, we can foster self-compassion and self-love and bridge the truths of our miraculous body and our lives. Who wouldn’t want healthy movement, peace, and energy all tied together into one practice? 

A key component of any yoga practice is mindful breathing. As we breathe we also focus on how we breathe and even different types of breath practice. This can help minimize the physiological impact of stress, reduce blood pressure, and calm anxiety. Breathing well and fully will also help your pelvic floor and core muscles work organically to bring tone to the muscles that support a healthy trunk and strong back. By really tuning into our breath throughout our yoga practice, we will steadily improve our focus and concentration. Following the guidance of a great teacher we will build awareness of the sensations of the body that can help us meaningfully tune in to how we feel day to day. 

Yoga Classes for Healthy Aging

There are a lot of different yoga classes out there to choose from. If you’re ready to see how yoga can enhance your movement routine, step one is getting permission from your physician so you can exercise safely. Finding a class that helps you move at a level appropriate for you is important. Many of them can be adapted for any level of movement and for different populations. This article is a really nice primer describing the different types of yoga—from Restorative to Hatha or Vinyasa and anything in between, this will help you decide where to start. There are so many options, including livestream classes with a real-time instructor, recorded on-demand to practice at your own convenience, or in-person group fitness in a studio. 

We like to recommend starting with a Gentle Yoga class if you’re unsure what level you might be comfortable with. You can also reach out to the teacher beforehand directly to help you choose.  If you have balance issues or difficulty getting down on the floor, a chair yoga class may work best until you get more steady on your feet. Or, an osteoporosis-safe yoga class may be best for those with that issue. Speaking to the instructor before class is particularly important if you have any health issues or injuries. They might have advice or modifications to help you feel comfortable and safe throughout class. Always stop if you feel any pain or discomfort and seek medical advice before going any further.

MOVE instructor Shannon Walter teaching yoga for healthy aging

Yoga at MOVE Wellness in Ann Arbor, Michigan

Join us for interactive, livestream yoga and meditation classes with MOVE Wellness Studios. Our classes are designed to meet a variety of client needs and represent a practice that speaks from the teacher’s heart. At MOVE, we pride ourselves on creating a welcoming environment. We strive to empower each client on their personal path to fitness and wellness. As we’ve learned through this article, there are many effective yoga systems. We offer diverse classes that are accessible to all people. 

Our Gentle Yoga class moves at a slow to moderate pace. Traditional yoga concepts are introduced in a format that is clear and easy to understand. You’ll practice poses with an emphasis on breathing, physical awareness and relaxation. This will allow you to increase strength and flexibility while relieving stress. 

Our Rest and Restore Class (Yoga Nidra) features gentle movements and relaxation techniques. These movements are designed to relieve muscular tension, calm the nervous system and quiet the mind.

We also offer a guided Mindfulness and Meditation opportunity. This non-movement class focuses on various techniques such as body scans, breath awareness and mantras to help focus the mind and be present in the moment. 

You Can Start Now

With MOVE Livestream, you’ll enjoy yoga classes and more with our expert instructors from the comfort of your own home. Let us help you find the class that’s right for you. Get started today with a 14 day free trial!

Start FREE 14 Day Livestream Trial
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Mindful Moments: Simple Daily Practices in 10 Minutes or Less

The latest blog from Elaine Economou is now posted on the popular website, Sixty and Me.

Do you have a mindfulness routine? A lot of us would automatically associate mindfulness with meditation and we’d be right. Meditation is a form of mindfulness, but it’s not the only way to be mindful. Mindfulness can include movement too. Things like breathing routines, gentle exercise, simple movements, and a variety of activities that connect the mind and the body. In this short video, Elaine will introduce you to mindfulness and mindful movement and how it has positive and lasting effects on the entire body.

https://youtu.be/Kqcbh9VYdoc

Getting started with mindful movement

Read the full blog for our list of 10 simple mindful moments to get you started. Each of them takes 10 minutes or less and they are designed to mix and match throughout your day. You’ll be on your way to starting your own mindfulness practice in no time.

Move more, feel better

It takes time to build a new habit or routine. Start by adding one or two of these activities to your day and add more as you can. When you’re ready to expand on this simple list of activities, a movement professional can help you learn to dive deeper into your mindful movement practice. Join us in our Ann Arbor, MI studio for private or small group classes. You’re also invited to enjoy a free trial of interactive livestream classes. Whichever path is right for you, support the activities you love to do in life by starting your personal movement journey today.

Start Your FREE Livestream Trial

About Elaine Economou

Elaine Economou

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.

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Mindful Movement: How to Create Routines to Improve Well-Being

Mindful movement habits to support our mental well-being

Confession: I am a movement nerd. But developing a mindful movement practice doesn’t mean you have to be too! I’ve spent decades thinking about physical movement and how to help more people incorporate it into their daily lives in positive, productive ways. Whether I’m teaching a Pilates class, helping people combat the cumulative effects of sitting at a computer all day, or working on my own GYROTONIC® practice, my focus is always on moving purposefully and mindfully. But what the heck does that mean? What does mindfulness look like when we connect it to physical activity and why should we care?

Mindfulness is a friendly conversation between your mind and body

Last year, I read a great article by Elizabeth Yuko that outlines why mindfulness is so often misunderstood and how she learned to use it to alleviate her own stress and anxiety. Yuko highlights the fact that mindfulness, as it’s explained by psychologists, is about observing your thoughts and feelings in an objective way. It’s not about zoning out and clearing your mind to calm yourself, but rather it’s a way of using your senses to notice the things around you, which in turn helps calm your mind and body. 

This idea of “noticing” and understanding why it matters is critical to mindfulness and creating successful movement habits. Noticing the sensations within our own bodies is called interoception. On a basic level, it’s how our bodies and brains speak to one another. It’s how we know when we’re tired, hungry or thirsty, or when we need to pee. However, learning to listen to our bodies’ messages can also help us develop healthy movement and exercise habits, reduce stress, and improve our overall well-being.

So many people I’ve worked with over the years believe that starting healthy exercise and movement routines means finding the time, purchasing the right equipment, and/or getting the motivation to start. But I think the first and most challenging step is practicing mindfulness so that you can better connect how you feel with how you move. 

Two black and white dogs in the woods sitting at attention.

Noticing which activities make us feel better

Take a moment to think about the types of activities that you enjoy and find yourself purposefully seeking out. Maybe it’s getting up early in the morning when it’s still cold and a little dark to walk your dog. Perhaps it’s packing up your laptop and going to your favorite coffee shop to work for the afternoon. Or maybe it’s cooking a big meal in the evening for your family. For me, it’s heading out for a walk in the woods behind my house with my dogs. 

Now, think about why you enjoy those things and how you feel. Maybe getting out for a walk early in the morning is when the sound of the birds is the loudest for you (or the sound of traffic the quietest) and feeling the cold on your face or legs makes your skin tingle and wakes you up. Is your favorite coffee shop your favorite because of how it smells, sounds, and appears inside? Does that collection of physical stimuli re-energize you and make you feel ready to work for another couple of hours? Does cooking in your kitchen (the feel of different ingredients in your hands, the smell of spices or herbs, the heat from a warm stove or oven) change how you feel physically and mentally?

Creating mindful movement routines to improve well-being

Noticing how you feel when you engage in different activities is the key to starting and sustaining healthy physical movement routines, too. But here’s the key: Learning to notice how we feel takes practice. Yes, really.

The more often we do something, the more thoughtfully and deeply we’re able to engage in it. It’s just like exercising a muscle. The first time you try to do squats for example, you might be completely focused on trying to learn the correct form from your trainer, that you can’t even begin to think about what your muscles are doing or how they should feel. But the more you do it, the easier it is to start noticing what it should feel like.

A MOVE trainer doing a full body stretch on the floor.

The same thing happens in our Pilates classes at MOVE Wellness. When someone is new to Pilates, just learning to notice how their body and breath feel when the lumbar spine moves from a neutral to imprint position and back again takes practice. The more we practice, the easier it is to be mindful of what we’re doing, how we feel when we’re doing it, and what to do next to build on that positive movement. As we do this, our awareness increases and works to counteract any tension or stress.

Below are a few simple tips for learning to move more mindfully:

Move more.

(Thank you, Captain Obvious!) Ok, so when I say move more, what I’m really talking about is intentionally incorporating physical movement opportunities into your day. Set an alarm on your phone for certain times of the day that signal it’s time to get up and go out for a 30-minute walk. If you don’t have 30 minutes, go for 10 or 15. Even getting up from your computer once every hour to take a couple laps around your apartment or yard can become an essential well-being routine. If you’re injured or unable to walk, schedule regular opportunities to sit somewhere, breathe deeply, and gently stretch your limbs and mobilize your joints. Try midday or hourly shoulder, wrist and ankle circles. 

Move in a way that you enjoy.

I will continue to shout this mantra from the highest mountain tops. If you want to make physical movement a part of your routine, you need to find a way of moving that you enjoy enough to do regularly. And start small. If you’re a walker or jogger, try walking or jogging once or twice a day for even just 10 or 15 minutes. If you love doing yard work or gardening, schedule time each day to move that way. If you can’t stand the idea of lifting weights or going to the gym, but love kicking a soccer ball around or dancing with friends, do that regularly. Don’t think “workout.” Think movement. If you’re going to learn to notice how you feel when moving, it has to be routine and it has to be enjoyable.

Move with your breath.

Practicing breathing can feel silly and unproductive if you’ve never done it before. But learning to notice how our breath moves through our bodies is the easiest way to practice mindful movement when we’re new to it. Focusing our attention on breathing slows everything else down, which does wonders for reducing physical tension and racing thoughts that produce anxiety. (Ever told a friend or child to “slow down and take a breath” before? What we really mean is, take a breath so you can slow down.)

Find regular times during the day to sit upright (either on a chair or stool with feet flat on the floor OR on a mat or cushion with your legs positioned however is most comfortable for you). Then, with eyes closed or just softly gazing down, calmly breathe in for two or three counts, and then gently exhale out for five or six counts. And don’t worry about the counts! Whatever feels natural is what you should do. As you breathe, let your mind notice how your lower back, belly, ribs, and shoulders move and feel on the inhale. Notice how they change on the exhale.

Noticing our breathing in this way accomplishes two critical self-regulatory activities in our bodies: 1) It stimulates the vagus nerve, which helps regulate our nervous systems and ultimately our stress levels, and 2) it encourages the organic function of our musculoskeletal anatomy including our deep abdominal and pelvic floor muscles.

Elaine Economou teaching an online fitness class in front of an iPad.

Getting the professional help and mental health resources you need

No matter how you start your mindful movement journey, feeling safe and supported while you do it is essential. If using free online movement resources or some of the simple tips above leaves you feeling intimidated or uncertain, reach out to a movement professional for help.

If you’re facing some major life challenges right now that are leaving you feeling unmotivated or overwhelmed, seek out professional resources and ask for the support that you need. St. Joseph Mercy Behavioral Health provides services that can address a variety of mental health needs.

Most important, remember that being mindful is about noticing how you feel without passing judgment on yourself or your feelings. 

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Pilates Basics: Try These Beginner Pilates Workouts

The ability to create a fit, vital body for a lifetime, safely and efficiently, is what makes Pilates unique among movement systems. It can be hard to find words to describe something as experiential as Pilates, so we’ve put together a series of short workshops to walk you through the essentials of this unique movement system. Join MOVE Co-Founder Elaine Economou as she explains the history of Pilates and takes you to the mat to feel what the movement entails. You’ll learn how to approach your own body in creating a movement routine or system for yourself. We’ll also share what to expect in a Pilates class so you can see what it will be like. Pilates will help you optimize your body for what you love to do in life. 

What is Pilates?

What is Pilates? Pilates is a unique, anatomy-based system designed by a forward-thinking visionary, Joseph Pilates. The goal of a Pilates session is to move through the repertoire of exercises at the level and pace that suits you, moving your spine in all planes of motion and challenging your body with different relationships to gravity. The original Pilates exercises focused simply on the body and breathwork. Over time, various props and specialized equipment became integrated into the movement system. Though challenging, the workout and exercises will energize and invigorate.

Pilates is not a staged Instagram photo of an actress or professional athlete training on some sort of mysterious equipment. Nor is it a painful group fitness class designed to tone your abs, but that instead leaves you with neck or low back pain. No, it’s not even “yoga for core strength.”

Let’s meet Joe: A brief history of Pilates

Before creating Pilates—or what he first called “Contrology”—Joseph Pilates was an avid student of movement. His work was developed 100 years ago from personal inquiry into his own health and physical fitness. He studied the movements of animals and statues of ancient humans with robust musculature. He was drawn to the Greek ideal of a human—a balance of mind, body, and spirit. This is the heart of Pilates: to let you build the best version of yourself. Pilates was infinitely curious about body and building strength. During World War I, he wound up in the UK in an internment camp. It is generally believed that was where he developed the movements that became his repertoire of Pilates mat exercises. Following the war, Pilates emigrated to the US where his work evolved into two things that form the foundation of the Pilates we know today. 

1. A Repertoire of Exercises.

The wisdom of the original 34 Pilates mat exercises continue to reveal themselves. As our knowledge of the body evolves we can see the deep wisdom in how Pilates organized these original exercises. The exercises were to be done in a particular order and a particular way with few props to optimize the body’s movement at any age and physical ability level. 

Pilates Equipment at MOVE Wellness

2. Equipment to Strengthen the Body.

While record-keeping from the war was spotty at best, it’s commonly believed that Pilates found the basis for his spring-based resistance equipment during the war when working with bedridden, injured soldiers by tying sheets onto the bed springs for resistance training. Regardless of his inspiration, today we benefit from his experiments by working on the Reformer, Cadillac, and Chair. This innovative equipment offers us a multitude of ways to personalize the exercises and meet individual needs.

Benefit of Pilates

We already know the benefits of Pilates are vast. There is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective strengthening modality for bodies at any age and stage. Some of the physical benefits of a Pilates practice include:

  • Strength
  • Stability
  • Flexibility
  • Mobility 
  • Balance

The principles that Joseph Pilates developed have held true. There is deep truth in how we organize and use our bodies and Pilates is a system that is efficient, effective, and safe. The principles can be applied to every human body at every age and stage of life. 

Two Senior Women Doing Pilates With Trainer

Pilates can be done in its most basic form gently and simply. As ability, strength, and coordination increase, we can add complexity and more challenging exercises. Anyone who wants increased core and overall strength, fewer injuries, better coordination, and better muscle function can and should do Pilates. When you practice these exercises regularly, you can take them to other parts of your life, including your other fitness routines, hobbies you love, and the activities of life. Pilates will bring ease, strength, and balance into your body.

“If your spine is inflexibly stiff at 30 you are old. If it is completely flexible at 60 you are young.”

—Joseph Pilates
Elaine Economou Teaching Pilates

The Basics: A 4-Part Pilates Series to Get Started

As you prepare to build a Pilates movement system for yourself, it’s important to start at the beginning to build the vocabulary and understand the concepts. As you feel them in your own body you will start to connect to the organization of the movements. Advanced athletes may be able to jump into an advanced class and be able to do the movements, but without the basics their benefits will be limited by a lack of understanding. With a goal to build strength, ease, and mobility in our bodies, Elaine has laid out the foundation of the system in 4 parts: Breathing, Abdominals, Spinal Mobility, and Strength.

https://youtu.be/OIfFXox_Q-A

Pilates Basics Part 1: Breathing

Pilates is a mindful movement practice with guided breathing principles. Joseph Pilates is known for saying that “…above all, learn how to breathe correctly.” Connecting our breath with movement is foundational to organizing the musculoskeletal system and can help us improve circulation, reduce stress, improve concentration, and support a balanced nervous system. These help us move through the day with ease.

https://youtu.be/CaSigj_dMUg


Pilates Basics Part 2: Abdominals

In Part 1, we learned how breathing connects to our movement, particularly our abdominal connection. Now we will challenge and strengthen this connection to support the trunk against the movement of the legs for a healthy back. These layers of exercise will challenge your stability and mobility and can then be applied to anything you love to do, with the goal of feeling energized in our day. 

https://youtu.be/54hTvbXvicI

Pilates Basics Part 3: Spinal Mobility

Part 3 of our Pilates series will show us how we use the breath and the abdominal connection to support moving the spine in all directions. In Pilates, we connect our breathing to movement in class so out in the world our bodies feel strong and supported without a lot of formal effort. We’re practicing for the activities of daily life.

https://youtu.be/b9MH1GdxZpA

Pilates Basics Part 4: Strength

It’s time to layer the principles of Pilates as we create an embodied strength and understanding of our own unique structure and function. Pilates will build strength through the center of the body—commonly referred to as our core—and into the periphery, developing strong arms and legs. This moves your body in a way that can build real strength for you to do the work of life.

What to Expect in A Pilates Class

Now that you’ve experienced the foundation of Pilates, let’s get you ready to join us in a regular class! At MOVE, we level our classes as Gentle/Intro, Level 1, Level 2, Level 3, and Advanced. Our movement experts and concierge service will connect you with the class that’s right for you. We generally suggest our clients start with a Gentle or Level 1 class until they feel secure in the basics and pace of movement. Even our elite athletes start with Level 1 to learn the basics! This foundation will help you feel the depth of this movement system and get the most out of our classes.

Angela Sutcliffe Teaching a Pilates Class

Some concepts you will generally explore in a Pilates class.

  • Breathing. It’s so important to connect to muscular activation of tissues. We inhale to fill the lungs completely and expand the diaphragm to help the transverse abdominis and pelvic floor muscles expand, and exhale completely for an efficient exchange of oxygen. We’re building the interoceptive sense and understanding the sensation of what’s happening in the body. Breathing optimally brings tone to the deep support structures of the trunk.
  • Breathing and moving. How we combine breathing and movement depends on the level of the class, age and stage of life, desired outcomes of the teacher, equipment used, and whether the class is based on the classic exercises or creative interpretation. All Pilates classes have a theme or goal that the teacher is supporting.
  • Mobilizing your spine in all planes of motion. Pilates will bring you through rotation or flexion, extension, and lateral flexion. We’ll bring ease and movement to all the joints of the spine in all planes of motion. Working on a mat, you’ll organize your abdominals to stabilize the pelvis against the movement of the legs. Bringing ease of movement to the pelvis will bring balance of movement into the spine. It’s all connected! 
  • Challenging your body with all relationships to gravity. You’ll move on your back, belly, all-fours, seated, plank, standing, and using increasingly longer levers to challenge yourself. Class will flow through all of those positions. As we stabilize the pelvis against movement of the legs, our core will support us. Think of the body as a system. We will target the whole system to move optimally, not just one muscle.
  • Work at the level right for you. All of this work will be done within the level that’s right for your body, and your age and stage of life. Pilates offers something for everyone and every body. We will optimize your body for what you love to do in life and bring ease and balance to support you. It’s about more than being defined by just musculature—it’s thinking about fitness as resilience.
Elaine Economou Teaching Pilates

Join the MOVE Wellness® Community!

You CAN start now. Here are 3 ways you can join the MOVE Wellness community today.

  1. Private Sessions: Virtual or in-studio instruction, customized to your body and your needs.
  2. Livestream Classes: Read our Livestream FAQs for more information. Drop-in or unlimited class memberships are available. Choose from Pilates, GYROKINESIS®, Barre, Yoga, and more. Additional options to enhance your movement routine are coming this fall, so stay tuned.
  3. MOVE YouTube Channel: Always open to explore at your convenience, these videos are available to anyone. Exciting new content is added regularly. Choose one video or mix and match your own workout.

“In 10 sessions you’ll feel the difference, in 20 sessions you’ll see the difference, and in 30 sessions you’ll have a whole new body”. 

—Joseph PIlates

You CAN start now.

Still have questions? Give us a call at 734-224-2560 or email office@movewellness.com. Let us get you started on your personal Pilates journey today! 

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9 Exercises for People Who Sit All Day

Originally published on All About Ann Arbor (A4) February 2019, and updated July 2020.

Health experts are saying “sitting is the new smoking” for good reason. Try these exercises and stretches for people who sit all day.

There is mounting evidence​ that suggests the cumulative effects of sitting, either at a desk all day or because of a sedentary lifestyle, can have a negative impact on health. In addition to musculoskeletal issues, people who sit all day are more likely to suffer from obesity, diabetes, cardiovascular issues, metabolic disorders, cancer and early mortality. 

Exercising every day may not be enough

Say you ride your bike to and from work, but sit for most of the day at work and log a couple of hours on the couch in the evening. Some researchers call this the “Active Couch Potato” and stress that even though you might be reaching your daily exercise quota, it doesn’t outweigh the “deleterious health consequences of prolonged sitting time.” 

The call to MOVE more

Simply put, our bodies are not meant to be still for long periods. I know I am oversimplifying, but I think of it like this: The body is a comprehensive system which operates on the basis of circulation to stimulate the various systems and tissues to keep you healthy. Circulation is stimulated by movement. When our hearts beat faster, we increase circulation, and when we are still, circulation slows down (sort of like when your hand or foot “falls asleep”).

These are two extreme cases, but imagine your liver or kidneys slowing down from poor circulation. Now imagine that cumulative effect over months or years and it’s easier to see how our “system” for optimal health can be compromised by being sedentary.  
 
Taking frequent movement breaks is one part of the answer. Current recommendations vary from moving once every 20 minutes to once every hour ​at a minimum

Genetic vs. cultural posture (A.K.A. Ouch, my back hurts!)

As a Pilates and ​GYROTONIC® ​Exercise trainer, I see the impact of prolonged sitting on the human body all the time. At my studio, one of the first questions we ask clients when they meet us for the first session is how long they sit. If we know that they’re sitting the majority of the day (or standing with bad posture), we expect to hear and see some or all of the following effects of sitting too long: 

  • Low back pain from the compressive forces on the spine and the position of the pelvis while seated. 
  • Shoulder or rotator cuff issues from “computer posture” pulling your shoulders forward and changing the alignment of the shoulder joint. 
  • Neck strain from alignment issues in the spine and adjusting the eyes to see a screen or phone. 
  • Weak muscles in the upper back from “computer posture.”  
  • Tight and short hip flexors, which can play a role in low back pain. 

Each of us has a unique skeleton, which I call our “genetic posture.” Our genetic posture plays a role in the impact of sitting on our skeletal muscles and alignment. If you combine this genetic posture with our “cultural posture” or lifestyle (i.e. what we do all day and love to do for movement) you can see that creating a movement plan unique to you requires some intentional planning and understanding of yourself.  

A three-step solution to sitting too much

1. Reduce 

​Think honestly about how long you sit each day. Include car trips, commuting, desk time and end-of-day relaxation. See if there are natural ways to break up the time you spend sedentary, and then decide how often you will commit to getting up and moving around. Add reminders in your phone or computer.  

If you’re an evening sitter, perhaps you add one small movement activity then. Here in Ann Arbor, there’s no way an evening walk appeals to me in winter, but I commit to moving around my home more. If I can, I schedule a couple of extra evening exercise classes each week until the weather warms up.  

2. Strategize

Focusing on some key areas of your body with specific exercises can help you mitigate the effects of sitting on your spine, shoulders, hips and back. Below are simple stretches that are safe to repeat throughout your day to help keep your postural muscles active and your body balanced. Be sure to include a well-rounded workout routine that includes mobility, strength and cardio-training.  

3. Vary

Vary your position throughout the day. If you can, stand (with good posture!) for part of your work day and shift your weight gently to keep moving. You may love to do something like running, dance, yoga or walking, so bring more of it into your life. If movement is tough because of an ache or a pain, see your doctor to get some support. Quite often, adding a regular mindful movement program like Pilates—which builds mobility, flexibility, and strength—can help you unravel your issues and keep you safe and injury-free.  

Easy Activity Breaks After Sitting Too Long

We’re sharing a short video with 9 exercises perfect for maintaining movement throughout your spine. Once you are familiar with these exercises, you can effortlessly vary your routine. Use the exercises separately to insert feel-good breaks for your mind and body as needed throughout the day. Be sure that one or more of your daily breaks includes a brisk walk!

https://youtu.be/58QVNdiFfyI

Positive effects to last a lifetime

Taking time and care to move during the day will create positive effects over a lifetime and help you continue to be active in ways that you love. Ready for more? Visit our YouTube Channel for a variety of workout options or register for one of our livestream classes.

MOVE Wellness can help you improve mobility, flexibility and strength. You can start now with an in-studio introductory session or a free trial of our livestream class offerings.

Elaine Economou is co-founder, President & CEO of MOVE Wellness Studios Fitness & Wellness, located in Ann Arbor, MI. Elaine holds certification through the Pilates Method Alliance, STOTT PILATES and the GYROTONIC® and GYROKINESIS® Methods. She has received additional training as a Wellcoaches™ trained Wellness Coach and TRX Suspension Trainer and Total Barre Instructor.

 

 

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Music to Move You

A few weeks ago, Elaine Economou found an inspiring playlist shared by the staff of the University Musical Society they called “Quarantunes”. Each UMS staff member contributed a track to the list that was helping them through this period of social distancing. At a time when we’ve lost simple daily contact with each other, this seemed like a lovely way to connect and share something of ourselves. 

Music can be incredibly therapeutic. Certain songs evoke memories of significant times in our lives. Music has the power to motivate and energize us or calm us down. Music can shift our mood or mold our focus. It can even complement how we are feeling and provide escape or comfort as needed. What a powerful tool to share how we’re all feeling right now and connect as a group. So, we give to you this list of what we’re listening to during this challenging time. We hope you find inspiration and connection of your own in our picks. While we cannot be together, this playlist is a way to deepen our connection.

Tell us here, what music is giving YOU inspiration right now? 

Pilates Extension

MOVE Wellness Staff Inspiration Picks

Listen on Spotify
Listen on Apple Music

“Dancing in the Moonlight” by King Harvest

Submitted by Marybeth Housner, Trainer

This song reminds me of simpler more carefree times, like summer vacations up North on Lake Michigan.

“Eyes” by Rogue Wave

Submitted by Rachel Cook, Studio Manager

Reminds me of sunny days and simple happiness, like wandering through my childhood neighborhood.

“What a Wonderful World” by Louis Armstrong

Submitted by Tony Brutz, Trainer

It is my favorite song. It reminds me of all the simple things in this world that we tend to overlook. The song is a complete positive. Nothing negative.

“Dream a Little Dream of Me” by Ella Fitzgerald and Louis Armstrong

Submitted by Lauren Miller, Senior Trainer

This song makes me smile, then cry with some kind of nostalgic joy, then start dancing. The best adjective I can think of to describe it is ”delicious.”

“Piano Trio No. 1 in B-Flat” by Franz Schubert

Submitted by Sarah Cohen, Trainer

What I am appreciating about this piece right now is how beautifully the three instruments compliment each other. Each has their own important piece of the melody but then the other instruments come in for support. It is analogous to how I would like the members of my family to work together in this time of so much togetherness.  

“Little Red Corvette” by Prince

Submitted by Nancy Kelly, Marketing Team

It’s fun and makes me want to dance.  

“Ocean and A Rock” by Lisa Hannigan

Submitted by Aimee McDonald, Master Trainer

Since we can’t travel to see them, but those far away are still with us in our hearts and minds.

“Stand Up (From Harriet)” by Cynthia Erivo

Submitted by Tricia Wise, Trainer

She was an inspiring leader in freedom for slaves. She endured personal heartache for the sake of others. Great movie. Even greater woman!

“Can You Get to That” by Funkadelic

Submitted by Sammy Hart, Yoga Instructor & Trainer

Honestly just loving this song. 

“Take Five” by Dave Brubeck

Submitted by Robin Krienke, MOVE Co-Founder

It’s chill but funky. Just what I need.  

“Remedy” by Zac Brown Band

Submitted by Kacey Beach, Marketing Team

It’s mellow but still has enough of a beat to move you through whatever you’re doing. There’s so much unknown right now but we can’t go wrong putting more love into the world. 

“The Sound of Sunshine” by Michael Franti & Spearhead

Submitted by Suzanne Willets Brooks, Senior Trainer

This song was playing a lot on the radio during a very difficult time in my life… it really spoke to me. That this was just a storm and it would pass me by. The idea that sunshine has sound and sound heals. That this song was part of the sunshine coming down and keeping me going and at the end of my very long day I would be with my loved ones. Keeping my family in my heart knowing at the end of the day everything I did helped them.

“Concierto de Aranjuez” by Miles Davis

Submitted by Laura Mason, Desk Team

Relaxing and gorgeous but also has the quality of yearning and nostalgia.

“Flame Turns Blue” by David Gray

Submitted by Laura Tyson, Trainer

I chose the David Gray song simply because I love the song and it came out during a time in my life I was particularly content and happy!   

“Shower the People” by James Taylor

Submitted by Elaine Economou, MOVE Co-Founder

Memories of carefree times at JT concerts and later, warm weekend mornings, making breakfast for my boys with his classics in the background seem so far away now but the songs still resonate more than ever. Hard to choose one but love wins.  

“Rainbow” by Kacey Musgraves

Submitted by Angela Sutcliffe, Senior Trainer

Kacey Musgraves is one of my favorite female artists and the theme of this song is about looking on the brighter side of things and that no matter what the circumstances we all have our own rainbows.

“Fast Car” by Tracy Chapman

Submitted by Davy Darnton, Trainer

Because it is about hope and making your world better.

“River Jordan” by Rochelle Clark

Submitted by Elaine Economou, MOVE Co-Founder

I am so glad to include one of Rochelle’s songs. She was invaluable as we created MOVE and is missed!

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5 Lifestyle Tweaks That Will Dramatically Improve Your Wellbeing

Elaine Economou is featured in Authority Magazine!

In an insightful interview with Dr. William Seeds of Authority Magazine, our resident fitness and wellness expert Elaine shares “5 Lifestyle Tweaks That Will Dramatically Improve One’s Wellbeing“.

“Move your body in ways that bring you joy every day! Ditch the idea of fitness as something external like the size of your biceps or your six-pack, and get strong by doing something you enjoy. Love your body for all of the miraculous things it does every day, for all its imperfections, and move. By paying attention to our bodies through movement, we can be more mindful and impactful in every aspect of our lives.”

—Elaine Economou

Read the full interview here, and contact us to get started with MOVE today.

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A Warm Welcome to a New Year at MOVE

Reflecting on 2019

The end of a year is always a time of reflection on where we have been and where our path will lead us next. Our growing community has become stronger than ever as our trainers and desk team have provided encouragement, accountability, and resources for our clients to be successful. We see people flourishing in their health and fitness as they deepen their commitment to movement and we couldn’t be happier.

We know that movement heals. With a focus on common health issues that many of us face, we were able to host several events this year that brought us together as a group to hear from experts and engage in conversation around these topics. In 2019 we held events in partnership with local health providers related to back pain, pelvic floor issues, and osteoporosis. We are committed to continuing these conversations into the new year and using movement as medicine. We’re always listening if there’s a topic you wish we would explore further in 2020.

We can’t look back on 2019 without once more congratulating our most recent group of MOVE Pilates Instructor Training graduates. Joining the MOVE Comprehensive Pilates Instructor Training Program is a big commitment and these students worked tirelessly to soak up and assimilate a wealth of information. In training the next generation of movement teachers, we are proud to impact the future of our industry and of what these teachers will bring to our studio. While these apprentices are wrapping up their practice hours and beginning their professional movement careers, we prepare to welcome the next Instructor Training class in February 2020.

Welcoming 2020

As we anticipate what we can accomplish in the new year, some topics and themes you can look forward to include:

  • More movement and programming for healthy backs
  • Regular osteoporosis classes and discussion groups
  • A renewed focus on post-therapy fitness
  • Additional classes for men
  • More pre/postnatal programs
  • Continued collaboration with healthcare providers

We are ending a year filled with great memories and fun times. Know that as we have helped you reach your goals, you are helping us to reach our goal of sharing MOVE with as many people as possible. We have so much appreciation for the trust you place in us and thank you for giving us the opportunity to do what we love. MOVE Wellness is a reflection of the beautiful community inside our studio and we raise a toast to each of you wishing you a new year filled with health, joy, and movement. 

Happy New Year!

Elaine & Robin

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