WHAT CAN A TONING BALL DO FOR ME?

It's Health, Fitness, Tone & Stability rolled into one!
Adding toning balls to your Pilates routine is a revolutionary step to health and fitness. Using balls with weights designed exclusively for the practice of Pilates exercises can add resistance on an open plane of motion like all free weights therefore encouraging maximum stability of joints and muscles. Toning balls are only about 5 inches and fit comfortably into the palm of your hands. Generally only 1-3 pounds, toning balls are utilized in a repetitive motion; resulting in lean tone and strength rather than bulk. Unlike other ball exercises, adding toning balls to your workout goes far beyond random movement and stretch. These balls allow you to work specific muscles in detail, to create strength, balance and optimal range of motion.
All this and fun with just a couple of blue balls!
Come experience a toning ball workshop at Bria Pilates and Wellness Studio this Sunday March 6th 11:45-1pm with Misty Moon Nickel.

Neutral Pelvis- What, How and Why?

What: Neutral Pelvis is a term used to refer to the alignment of your pelvis and lower back. Your pelvis is joined to your spine at your sacrum - a bone made up of five fused vertebrae in the lowest part of your spine starting at your tail bone. Your sacrum forms the back wall of your pelvis. Your pelvis is connected to your sacrum which is also part of your low back so when your pelvis is in “neutral” your lower back, also known as your lumbar spine, will result in a neutral or natural curve as well. Don’t confuse neutral with “flat”. Our spine has 4 natural curves to help us move optimally and absorb shock and load. When your pelvis is in its neutral the normal curves of your spine can exist naturally as well.
How: You will be in neutral when the main bones in the front of your pelvis are on the same horizontal plane. To find neutral pelvis you need to be able to find the bones in the pelvis called the ASIS and the pubic symphysis. (See image) The ASIS is the bony prominence at the top and front of the pelvis. People often refer to it incorrectly as the "hip" bone. Your hands would likely be placed there if I said “put your hands on your hips”. It is easiest to find the ASIS when you are lying on your back since the bones tend to stick out in that position. Try finding this position while lying on your back with your knees bent. With the heel of your hands find your ASIS. Then make a triangle with your hands and place you fingers on your pubic symphysis. Rock the pelvis slightly back in forth until you feel that they are in the same horizontal plane. Imagine trying to balance a cup of tea on your lower abdomen. When your pelvis rests in its neutral state notice the curve behind your lower back it is typically greater than you might expect. We can address the other 2 curves of the spine later, but for now make sure your ribs are also resting on the floor, not jutting forward and allow your neck and shoulders to relax.
Why: Neutral pelvis is the only position where all of your core muscles can activate and strengthen uniformly. As is emphasized in Pilates, you want to be to strengthen the “core” or pelvic floor, transverse, multifidus and diaphragm muscles optimally and evenly. This is also the only position where the bones of your spine can safely absorb the most shock and impact. A neutral pelvis and neutral spine are also the optimum position to bear weight, lift objects, twist and move from. It is a good position to consider as your “home-base”. You should try to maintain neutral throughout your day; you can freely move into other shapes and positions but you can comfortably settle back into this optimal alignment.

Misty cannot be in Seattle to teach in person, but she continues to teach online and will regularly share articles and moments of insight she has on this Bria Blog!
Pelvic Floor
When you are in class and your teacher says “lift your pelvic floor” do you know what she is saying? For Pilates to be effective we all need to learn, use and appreciate our pelvic floor muscles. Your pelvic floor is about the size of your own outstretched palm, including your fingers. The muscles stretch in a big diamond shape from your sit bone to sit bone and from your tail bone to your pubic bone.
The muscles of the pelvic floor also function as part of our “core” muscles. The pelvic diaphragm, the floor of the pelvis, is the lower support of the abdominal cavity and assists in respiration as well as spine support. These muscles connect to the pubic bone in front and attach to the tailbone in back so they are extremely important for low back health. Contraction of the deep pelvic floor muscles will also help to fire the transversus abdominis, which is an extremely important stabilizer for the low back and spine.
In order to feel the muscles of the pelvic floor, inhale and as you exhale try to lift and tighten the muscles that would normally stop the flow of urine. Try not to use your abdominals and don’t squeeze your buttocks, legs or hold your breath. Try to hold for 5-10 seconds. As you inhale, relax the muscles and lift them again on the exhale. Do 10 contractions, trying to hold each for 5-10 seconds, with a 4 second rest in between. Try this exercise in seated and standing positions as well as lying on your belly and on your back. Tune in and see if you are able to evenly contract these deep and subtle pelvic floor muscles in all positions equally. Try to build strength so you can maintain a gentle hold on these muscles while performing your Pilates movements. You will need less effort during your basic exercises and more effort during more advanced equipment work that requires more balance and support from your core.
The activation of the pelvic floor muscles should not only be practiced in Pilates class. As with all Pilates principles, this awareness should become part of your daily life; however do not clench your pelvic floor continually all day. Like all healthy muscles, your pelvic floor should be able to relax and stretch as comprehensively as it can contract and strengthen.