This exercise is another stretch for the spine and a continuation of Spine Stretch Forward that includes rotation of the spine.
Saw Setup – Reach Out
From Corkscrew roll up or rock up to a seated position.
- Open legs as wide as the mat with feet flexed
- Sit up tall with active arms in a “T” position – keeping finger tips in the peripheral
- Palms face the floor
- Inhale twist the spine in one direction
- Exhale reach pinky finger towards opposite pinky toe
- Reach back arm in the mid-line – palm faces back
Saw – Twist Reach
- Pulse pinky finger three times past pinky toe – “saw off pinky toe with pinky finger”
- Inhale sit up tall and exhale back to center
- Switch sides
Lengthen spine in the center, bring legs together and roll back on the mat
Saw is a great exercise to focus on opposition – energy reach out in different directions. For example, lengthen the spine by pulling your abs “in and up”. Reach your tailbone to the floor and the crown of your head reaches for the clouds. Your arms are long and active through the fingertips as the shoulder anchor towards your mid-line. Rotate from the Powerhouse as your hips are “anchored’ to the mat. Grow taller each time you come return to center – work the opposition.
If you have tight hamstrings, sit elevated with soft or slightly bend the knees. This exercise is not recommended for individuals with osteoporosis or other bone density conditions and is not suitable for those with neck issues.
Previous exercise – Open Leg Rocker
The stationary handrail commonly utilized for ballet warm-up exercises was initially for the dancers themselves. Over the past few years an exercise craze using this common dance fixture has exploded into one of the hottest workouts being added to Pilates Studios and elite fitness centers around the world. Today, Barre is toning, tightening, chiseling bodies and changing lives. The evolutionary journey of this workout is a unique story in itself.
Barre as is it commonly referred to was an exercise method developed in the late 1940’s by Lotte Berk. The famous European dancer was severely injured in a car accident that left her to rely on a wheelchair. The determined dancer rehabilitated herself by developing her own exercise method based on her formal dance training. She made a full recovery by focusing on strength and flexibility in the hips, pelvis, abdominals and lower back, commonly referred to in Pilates at the Powerhouse. With her new formulated exercise method for rehabilitation, Lotte berk began teaching her work to others out of her London studio.
In 1969, Lydia Bach a physically fit American began taking Lotte’s classes. Lydia had a hard time completing the movements but was amazed by the workout. She decided to study under Lotte for a year. Returning to the United States in 1970 Lydia purchased rights to the Lotte Berk name and technique. She combined the work with her own knowledge of dance and yoga to open the first Lotte Berk Method Studio in Manhattan. There this core focused, strengthening, cardio method which transformed bodies all in one workout was born.
Today, Barre can be found perfectly integrated with Pilates. The unique similarities of controlled movements which result in elongated muscles. The flow and precision of each exercise becomes a focus on the individuals mind body connection.
Have you tried a Barre class?
Summer is finally here and for many of us that means time for getting away. Whether you planned a family vacation, a little weekend getaways or you simply travel for work. It is always a challenge to stick with a workout schedule when you are in and out-of-town. No need to sweat, you have so many workout options available that this blog post would be very long. So here are some simple tips to get this series started. Stay tuned for more LOVA on the Go! I have ideas, tips, meal planning and some workouts to share.
WHERE ARE YOU GOING? Do a little research on your destination. Knowing what is available to you will help in planning your trip.
- Contact the hotel or facility where you will be staying. Is there a workout gym? Ask what type of equipment they have i.e., treadmill, bike, weights, etc. That way you know what to expect.
- Take your workout outside – find out if there are any public parks with hiking and running trails. If you like to bike, see if there is a bike rental close to your hotel.
- Some gyms may accommodate you if you have a membership at a participating gym. For example, if you have a Bally’s membership you may be able to utilize another Bally’s facility. Check your existing membership for information.
- Another thing about gyms and fitness centers, you may be able to get a week pass for free or for a small fee during your stay. Inquire with gyms near your hotel.
- Check out Groupon or Living Social websites for deals from your destination. You may find a classes like yoga, Pilates, barre, Zumba, bootcamps, etc. you can take at special coupon rates.
- Are there any interesting “tourist” things to do? Just seeing the sights for a day will get you exercise. If you are on a tropical beach vacation, there may be volleyball, surfing and other water sports. When I traveled to Boston, I walked everywhere including the Freedom Trail. I got my history lessons during that trip.
TIME TO PACK! Yes I know not only are there clothes, toiletries to pack but don’t forget your workout gear. Depending on where and what you have planned you need the appropriate workout clothes.
- If you plan on hiking or running you are going to need the appropriate clothes (jacket, pants, and shorts) and foot gear.
- Hitting the gym your plan you will need gym bag along with clothes and your gym membership.
- Small props travel easy. Resistant bands, light hand and ankle weights do not take up much room. A yoga mat may fit in your suitcase or bring it as a carryon in a mat bag. (You might be able to get some items in that bag too!) Even a small ball that can be blown up and deflated makes a great workout prop.
- Don’t forget your MP3 Player!!!
EATING HEALTHY…I feel this is the biggest challenge when traveling. Eating out makes it so easy to lose sight of maintaining a healthy diet. For starters, we have no idea what goes into preparing the food we order. Salt and non-healthy oils, not to mention some restaurant food is processed, so you can be consuming empty calories.
- At the restaurant, request dressing and sauces on the side for dipping your bites instead of being poured all over your food.
- Order fruit or vegetables instead of fries, pasta, etc.
- If your hotel room is equipped with a small refrigerator, make a trip to the local grocery. This will allow you to make healthy food choice and keep some money in your wallet.
These simple tips will help keep unwanted pounds off during your travels. You may even return home a little lighter. But wherever you may go I know there is always an adventure and with new adventures may come new workouts!