Bridge To A Better Back

Low back pain is a common complaint of stylists. Causes for this are many. A Pilates assessment would likely discern fatigue in the back extensors, often accompanied by core weakness.

The Shoulder Bridge exercise can bring the Stylist practicing Pilates multiple benefits. Pelvic curls help stretch the back extensors, relieving tension. Spinal articulation maintains or increases mobility, resulting in functional movement. The abdominals are the main muscle focus in the exercise, which develops the core and supports the back. The hamstrings and glutes also benefit from engagement.

SHOULDER BRIDGE Prep

Directions:

1. Lie on your back with your feet hip distance apart , heels directly under your bent knees. Press arms to the floor alongside the body.
2. Tilt the pubic bone towards the chest, contracting the abdominals. Use an inhale to initiate the movement and an exhale to complete the movement, pulling the abs towards the low back as it flattens to the floor. The buttocks will lift from the floor and the low back to the shoulders will press closer to the floor.

3. Taking a second breath, lift your vertebrae one at a time off your mat/floor. The pubic bone should continue to tilt towards the chest to avoid anteriorly tilting the pelvis. Keep the weight of the body balanced between the upper body and feet, arms pressed into the floor. Do not allow the ribs to lift out of alignment with the hip bones, which will thrust the thoracic spine forward. In Fletcher Pilates, the back resembles a plank from the knees to shoulders rather than an arch between the shoulders and hips.

4. Slowly roll your spine back down, allowing each vertebra to fall back onto the mat one by one to the hip bones during your first breath. On your second bread, roll the pubic bone away from the chest until the hip bones and pubic bone are level, making a triangle.

Toned and strong core. Healthy back. Check.

It's All In The Wrist

One of the muscuoskeletal issues I personally deal with as a result of my 20+ years in the hair biz is loose ligaments in my wrist. While not painful, this has led to hypermobility and laxity of the wrist joint, instability in the carpal tunnel of my cutting hand. I find it challenging to build strength now along the whole chain; the hand, arm and shoulder on my right side.
In my career, I took for granted that my hand performed as I needed it to. I never realized the complications that would come later. I wished I had learned about creating more strength and flexibility.

Here are some exercises for the wrist you may find helpful. As with any exercise, avoid if you are experiencing pain and consult with your doctor if you are currently symptomatic and under the care of a doctor.

I like to preform these exercises in the quadraped, or all fours, position on a mat. I do both hands at the same time.

WRIST EXTENTION


"Hold your arm vertically, then press your hand with the palm facing up onto a firm surface. Apply moderate pressure." - CarpalTunnelExercises.com








WRIST FLEXION

"Hold your arm vertically, then press your hand with the palm down onto a firm surface. Apply moderate pressure" - CarpalTunnelExercises.com

Twist Like a Barber Shop Pole

Spine Twist, the Pilates exercise for rotation, reminds me of barber shop poles. As we know, the poles have a red line that twists perpetually upward, catching the eye of prospective customers. When I practice Spine Twist, I envision my spine twisting upward like a barber pole.

We would all benefit from a perpetual lift as we rotate side to side. Twisting works the obliques and the back extensors, the muscles along the spine to help keep us erect or to extend. This type of exercise is beneficial for stylists because it helps balance rotation from side to side. As stylists, we typically twist from our dominant side to our recessive side all day.

Please see links for full instructions to properly perform the Spine Twist.

As a guide...

• Sit in a L shape design with arms extended to sides from shoulder.
  
• Turn upper body to one side as you prohibit movement in shoulder and pelvic girdles.
  
• Return to center. Repeat to other side.
• Rotation may also be done seated in a chair, while in the break room for example.
  

Spine Twist video here.
Photos here.

I got a note from Marguerite Ogle, About.com Guide To Pilates author, requesting I remove the photos from this site. Please see the link above to the post that contains the pictures.

Pilates For Feet by M. Black

I am not the only Pilates teacher thinking about feet lately. Madeline Black just wrote an article for Pilates-Pro.com...

"The feet are very important to the way we engage the body, and they deserve more attention. Feet bring to mind metaphors for moving us forward in life and finding our sense of place and existence in the world."

"Our feet are not only our sensory input telling us where and how to step, but also they set up the balance of our pelvis and translate through the spine. How you use your feet has a direct influence on your core. The way we stand on our feet, or how we move the feet, recruits different muscle lines up the leg into the pelvis. Body weight from our spine and pelvis is placed on the legs through the femur into the tibia. At the end of the tibia sits the talus. "



She includes feet exercises that would helpful to anyone but stylists in particular:
Arches In, Arches Out, Doming the Foot, Inch Worm and Toe Extensor and Flexor Exercises.

For the entire article, visit Pilates For Feet.

Yoga Toes

Many years ago, Joe Pilates invented the Foot Corrector. This apparatus was used with clients to address misalignment and to exercise the foot. They are still available but not widely in use. There is a contemporary product that addresses today's common foot problems, such as those that stylists encounter, Yoga Toes.


I advise stylists and clients experiencing bunions, hammertoes and other such ailments to consider Yoga Toes. I find them to promise to do for the feet what Invisalign and similar products do for teeth: realigning and improving appearance overall.

YogaToes Can Help:

• Exercise your feet to stay healthy & in shape.
• Improve & prevent foot problems by stretching & aligning your toes.
• Ease the discomfort of Hammertoes, Bunions & Plantar Fasciitis.
• Recover from stress, strain & overuse.
• Improve foot strength, flexibility & appearance.
• Increase circulation, straighten bent toes, & realign joints.
• Improve & reduce the aches & pains associated with poor posture.

Source: YogaPro.comYogaToes are simple to use; they slip between the toes just like pedicure toe separators. You wear them for 15 - 60 min. Coupons can be found in women's and yoga magazines for discounts. They cost about $50. Medical evidence for effectiveness is hard to find but an internet search will garner rave reviews.

Poor Posture In Salon Causes Injury

Case Study: Carol, the Hairstylist

Carol was diagnosed by Dr. Timothy J Jameson with injury to her cubital tunnel. Basically, her ulna nerve was entrapped in her elbow. She experienced pain over several months, particularly after full days in the salon. Any bump in the affected region brought severe pain down the arm and into her hand. Her hairdressing technique was evaluated. It revealed that Carol routinely worked with the elbows elevated above the shoulders and a hunched back.

Treatment included chiropractic sessions and myofascial release for chronic pain and inflammation, which eased. Her postural problems continued to cause recurrences. Carol received the suggestion to increase her awareness of deeply ingrained and harmful postural patterns.

Carol's wellness plan would have benefited greatly from Pilates.

As a stylist and Pilates teacher, it is apparent to me that the manual tasks of hairdressing aren't leading to injury in this case, the poor postural habits are. A skilled Pilates teacher can help assess a stylist's posture and alignment and provide a specific program to address postural deviations.

Pilates isn't just about Hollywood and sculpted abs. Beautiful forms and sculpted abs are desirable but they are not the whole story. From its earliest conception, the Pilates method has been valued for its rehabilitative and restorative ability. As the body is developed uniformly, correct posture, physical vitality and a lifted spirit follow. All these are essential to a stylist's productivity and well being.

If you are experiencing injury or disability, talk to your doctor about Pilates as a part of your wellness program. If you would like to prevent injury or disability, look to future posts for vital information aimed at helping you stay healthy. Investigate Pilates that is offered in your local area or contact Pilates For Stylists for assistance.

Dressing The Part

Being fit and healthy is a necessity for purveyors of beauty. Not only is our industry about image but the demands of our profession are best met when we have physical strength and endurance. The salon environment naturally allows for expression of stylists' interest in style and fashion. The wardrobe for our chosen fitness regimen ought to do the same.

Here are some brands that I have found that meet stylist criteria of great looks and great fit.

Lululemon Athletica












Tokyo shop and Pilates For Stylists' and Lululemon Ambassador, Carolyn Bell




Prana











Quest Crew for Men


Under Armour













Athleta












Purity Cami outfit



Title Nine










Back-To-Basics Zen Top

Lucy














Hot Yoga bra and short