Pilates For Stylists

Supine Spine Twist

2011-07-23T09:21:00.002-05:00

The Supine Spine Twist is typically performed in warm up Pilates Mat routines. It can also provide stylists relief from overworked and tense back and hip muscles at the end of a work day.

Another variation I enjoy is the one taught by Zuzana Light of BodyRock.tv.

Holding a bar or broomstick, your range of motion should allow you to maintain the the entire back of the shoulders, arms, wrists and hands on the floor as you perform this exercise. Otherwise, you the T arm position exhibited in the video.

Be sure to control the movement of the knees to the side, rather than allowing to drop into gravity. It is NOT necessary for the knees to touch the floor.

If you feel discomfort in your back, modify by keeping your feet on the floor as you rotate the knees to each side.

Ron Fletcher Towel Work

2010-12-18T15:57:00.006-06:00

The type of Pilates I teach emanates from the work of Pilates Elder Ron Fletcher. Being a Pilates Elder means that he was one of Joseph Pilates' original students. All of my teachers have worked directly with Mr. Fletcher. I am honored to have received personal instruction from him as well.

Presentations and courses that I conduct as Pilates For Stylists incorporate elements of exercises I learned as Fletcher Pilates TowelWork. I know from personal experience the value adding this type of exercise and conditioning for the hairdresser. This type of towel work will increase the hairdresser's flexibility and balance left to right.

To execute this at the salon or home, take a long towel and fold in half twice long ways and roll into a rope like manner. To order the braided towel seen here, see the bottom of this post. This workout was published in Pilates Style magazine. To view the article in its entirety, go here.

The Ron Fletcher Towel Workout

Use a simple braided towel for this dynamic set of movements

by John White

Towel work is indispensable in teaching shoulder girdle stabilization and correct movement of the arms. You will immediately appreciate the effectiveness of this work and the fact that you can practice it at home with an everyday piece of "equipment." Athletes and dancers love ... giving them an intense stretch and workout.

Here are two movements to get you started. The first introduces a basic action and the next elaborates it into a phrase of movement.

Simple Side Bend

Use this exercise to strengthen and stretch the muscles of the waist.

Step 1

Begin standing in a wide turned-out position with the taut towel directly overhead.

Step 2

Take four full breaths while slowly bending the body to the side: Divide the space between where you start (upright) and where you'll end up (side bend) into four equal segments, one breath for each. Each inhale lengthens the waist and each exhale bends the body more to the side. Maintain proper alignment! Keep the shoulders anchored down, the abdominals pulled in tight and the hips centered over the legs.

Step 3

Inhale as you briskly bring the body back upright. Exhale in place, deepening the connection to your core muscles.

Perform this movement twice on each side, alternating sides as you go. Then do it twice more, dividing the side bend into just 2 equal movements; finally, perform the side bend in one single motion, 4 times, side to side.

Shoulder Stretch with Contraction

This movement includes articulation of the entire spine and a large range of motion for the shoulders. Only perform this if your shoulders and chest are flexible enough. If you aren't sure, ask an instructor to determine your flexibility.

Step 1

Begin standing with legs and feet together, with the towel taut against the hips.

Step 2

As you inhale, circle the arms up and over the head in one continuous motion.

(Next Step)

When the towel touches the back of your body, exhale as the low belly contracts and the knees bend.

(Next Step)

Continue into a deep contraction, pulling the arms into the body, bowing the head and rounding the back.

To finish the movement, reverse the sequence. Perform 8 times. Give the long circle of the towel a flowing feel, with a moment of suspension at the top of the movement.

To purchase a the Ron Fletcher towel and the braided towel, go here. To find a Fletcher Pilates studio or teacher in your area, go here.

Mr. Ron Fletcher with my Pilates student, Helen Rodriguez, San Antonio Texas.

Pilates For Stylists: Shoulders

2010-10-09T05:16:00.006-05:00

"Risk factors." "Contribution to injury." "Control measures." "Hazards." These phrases comprise a typical occupational health and safety presentation.

Pilates For Stylists: Shoulders is NOT your typical workplace safety course! Created for stylists by a stylist, this course promises to be informative, interactive and fun.

"Actions of the shoulder." "Balance." "Shoulder Shrugs." "Core." These are the phrases stylists will hear. Stylists will perform an exercise series developed to enhance their occupational performance. Stylists will leave feeling better. Best of all, stylists are better equipped to reduce and prevent injuries and disabilities associated with their work in salons.

FL DBPR Provider # 0005136
Course # 0500059
Occupational Safety Health Administration - 1 hour
Course Instructor: Carolyn Bell
210.280.6900
pilatesforstylists@gmail.com

The Pilates plank and side plank are movements that can help the stylist build core strength and shoulder endurance. Modifications of the hand position and body elevation can be made for stylists suffering from Carpal Tunnel Syndrome, tendonitis and other disorders.

Lower Body Workout

2010-03-26T17:38:00.004-05:00

Sculpt the butt. Lose fat in the hips and thighs. Strengthen quads to reduce risk of injury and pain in the knees. Healthier hips and shapelier legs are the benefits of this workout.

Visit my site, Carolyn Bell Pilates/Lower Body Workout for this free tutorial. Consult your physician to determine if you are healthy enough to do this workout.

Bridge To A Better Back

2009-06-28T19:46:00.008-05:00

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

2009-05-12T06:34:00.005-05:00

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

2009-04-12T14:04:00.006-05:00

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

2009-03-24T09:32:00.003-05:00

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

2009-03-10T07:04:00.000-05:00

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.com

YogaToes 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

2009-03-02T18:35:00.000-06:00

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

2009-02-25T06:23:00.007-06:00

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

Keep Rolling On

2009-02-20T04:24:00.006-06:00

The holiday season gives way to the charity season and the appointment book remains filled to the brim. The Pilates exercise, Rolling Like A Ball, fits nicely with a stylist's need to keep rolling on.

Rolling Like A Ball is play like, massages the spine, cleanses the lungs and develops the Core. For comfort, roll on a mat or carpeted surface. Focus on the abdominals contracting and maintaining a spinal C-curve. Just like the name implies, roll on to the shoulders and roll on to the hips.

For video on Rolling Like A Ball , follow this link.

Images from Kolestar Studios.

Finding A Quality Pilates Teacher

2009-02-11T13:47:00.005-06:00

www.pmapilatescertified.com

Pilates is a full-body system of specific sequenced exercises performed on the mat and specially designed equipment. The method is centered around the concepts of awareness, balance, breath, centering, concentration, control, flowing movement, and precision. The principle of Pilates is to uniformly develop the body and mind. For best results, Pilates should be practiced 2-3 times weekly in approximately one-hour-long sessions. Pilates may be practiced in a group or private setting, based on the individual's needs financially and physically. Price ranges vary approximately $10-$15 for a group mat session, to upwards of $64-$75 for one hour of private instruction. Pilates could be performed at home, but proper instruction and quality equipment are essential to its success.

The Pilates method is an exercise/movement technique which trains practitioners to integrate the use of mind and body during the performance of its exercises. Through this integration, Pilates creates positive overall physical benefits. Thorough training of Pilates teachers/instructors is necessary to maintain the quality and safety of Pilates method practitioners.

The PMA® recommends that anyone wishing to teach the Pilates method:

Participate in a Pilates exercise program prior to attending a teacher training program.
Attend a comprehensive training program, and maintain a commitment to education.

The following are general guidelines, questions, and information you can use to help search for a qualified Pilates teacher:

Are the instructors trained through a comprehensive training program?
Did that training program require a written and practical test, lecture, observation, practice and apprentice hours?
How many total hours were spent in the training program? (The Pilates Method is a knowledge based method of exercise and training. Time spent in certification training produces qualified teachers.)
Does the instructor have any other movement related teaching experience.
How long have the instructors been teaching Pilates?
What is the instructor's/ studio's philosophy and specialty? Are they able to handle special needs, injuries and rehabilitation?
Does the instructor or studio teach the full repertoire of Pilates on all pieces of apparatus?

Excerpt from the www.pilatesmethodalliance.org

Breath Fundamentals For Stylists

2009-02-10T13:32:00.004-06:00

The breath mechanisms in stylists can become asymmetrical due to the rotated forward bending required when performing our craft. One outcome of breathing dominantly to one side is fatigue. To remain alert and energized through out the day, remember these points:

From a Pilates perspective, the ribs open to the sides (laterally). The ribs expand, rather than the belly protruding.

On inhales, the breast bone (sternum) lifts and the spine between the blades moves back.

Important: Inflate both sides of the ribs equally (bilateral balance), equalize length of inhales and exhales and build breath mechanics by controlling inhale/exhale counts up to 12.

Did you know...normal breathing fills the top 2/3s of the lungs. The last third in the most oxygen rich. Deep, nasal inhales, such as those used in Pilates, produces nitric oxide, which is the body's natural Viagra.

Breath.
Breath.
BREATH.

Exclusive Private Instruction with Carolyn Bell

2009-01-21T20:54:00.005-06:00

I am currently teaching Stylist Body Mechanics Course # 3981 by appointment on Fridays and Sunday afternoons. Please email me at pilatesforstylists@gmail.com (preferred) or 210.380.6800 for more information or to schedule your private session.

Course remains $25 with 2 Continuing Education units received. Course is conducted at the Synergy Studio, 300 E Grayson, 78215 or at Studio C in Boerne, TX.

Stylist Body Mechanics - what you can expect...

...a discussion on Stylist functions that contribute to fatigue, injury and disability as well as Cosmetology workplace related musculoskeletal disorders.

...to learn specific body mechanics of the feet, legs, hips, abdominal Core, shoulders, head and neck and breath for optimally performing Cosmetology services.

...to experience Pilates static and active postures to promote a Stylist body that has strength, flexibility and endurance.

Houston's AerobitFit Gym Hosts Dec Course

2008-11-05T12:29:00.001-06:00

Aerobifit Gym will be hosting Stylist Body Mechanics for local area Houston salons. Course attendees will be eligible for a 50% on Pilates packages.

Stylist Body Mechanics
Course #: 3981
TDLR #: 1526
Fee: $25, cash or money order
CE: 2 hourse

Sunday, December 7
2 - 4 pm
Call Aerobifit at 713.533.1500 to register

Attendance roster must be signed and ID/TDLR license # provided. Wear fitness attire. Payments are payable to Carolyn Bell Pilates.

Contact Carolyn with questions about course at pilatesforstylists@gmail.com

Stylist Body Mechanics

2008-10-24T11:07:00.007-05:00

NOVEMBER COURSES FORMING

Carolyn Bell is presenting Stylist Body Mechanics Cosmetology continuing education on Mondays in November in San Antonio. Courses will be made available to individuals as well as small groups. Call now to make your reservation. Courses are conducted at the Pilates Room At Synergy, inside the Synergy Studio in the Pearl Street Brewery complex (across the street from the Aveda Institute San Antonio).

Stylist Body Mechanics - what you can expect...

...a discussion on Stylist functions that contribute to fatigue, injury and disability as well as Cosmetology workplace related musculoskeletal disorders.

...to learn specific body mechanics of the feet, legs, hips, abdominal Core, shoulders, head and neck and breath for optimally performing Cosmetology services.

...to experience Pilates static and active postures to promote a Stylist body that has strength, flexibility and endurance.

Stylist Body Mechanics Course #3981
TDLR Provider # 1526
CE: 2 hours
Course fee: $25, cash or money order
Attire: Yoga or fitness

Contact Carolyn at pilatesforstylists@gmail.com or 210.380.6800. Classes may also be arranged for in the studio with a minimum of 5 stylists participating.

Pilates For Pink

2008-10-08T08:56:00.005-05:00

Carolyn Bell will be teaching a special Pilates class as part of Shape magazine's Pilates For Pink national event. The class will be held at Synergy Studio at 300 E Grayson, in the Pearl Street Brewery Complex, in San Antonio. A donation of $10 is being collected for The Breast Cancer Research Foundation.

Wear a pink article of clothing in support of family and friends surviving or in their memory.

For more information or to make your online donation prior to class, visit www.bcrfcure.org. Money orders and checks will be collected on site. Sorry, no cash. Contact Carolyn at 210.380.6800 or pilatesforstylists@gmail.com.

FREE FINAL FRIDAY

2008-09-19T18:04:00.002-05:00

FREE PILATES MAT with Carolyn Bell!

Bring friends and join Carolyn for a wonderful Pilates Mat class... 5:00 pm.

Date: Friday, September 26th
Time: 5:00 class
Cost: Free!
For information, contact Adelle at adellebrewer@aol.com
www.thesynergystudio.com

Stylist Body Mechanics

2008-09-15T10:02:00.001-05:00

Pilates For Stylists' course, Stylist Body Mechanics, now approved for continuing education with the Texas Department of Licensing and Regulation.

Out and About In San Antonio

2008-08-19T15:16:00.004-05:00

Twice this month I have departed my Pilates studios to return to the world of beauty in San Antonio. On both occasions, I felt invigorated by being with Stylists.

J C Penny Salon, Alamo Ranch Grand Opening:
At Elsie's invitation, I made my second appearance for area Penny's locations. I spoke to a gathering of seasoned and recently graduated stylists. I relayed some of the discomfort and injuries that one can suffer with poor posture and alignment in the salon. A few tips that I shared with the group were...

When the arm is raised during services such as foiling or cutting, lift up the "eye" of the elbow so it looks out to the side of the room.
Shoulder lifts and rolls are simple movements that can ease fatigue during the work day.
Barefoot, lift and lower your toes with the balls and heels of your feet pressing down.
At the end of the day, lie on your back with your legs elevated, heels against the wall to alleviate heaviness in the legs.

Aveda Institute SA, Pearl Street Brewery on Grayson:
I joined Synergy Studio teachers of NIA, Yoga and Belly Dancing for a morning of demonstrations for the students enrolled in this fashionable cosmetology school. I performed Pilates, pointing out to the assembled estiticians the exercises that would be helpful to their particular line of work. Later, I addressed the cosmetologists then demonstrated Pilates as our studio owner informed the studio about classes and cross marketing opportunities.

Have Mat, Will Travel
These are two examples of the kind of presentations I offer to beauty schools (complimentary) and salons ($75 plus $10 per attendee). Salon owners may also arrange for exclusive Pilates For Stylists continuing education courses for their staff.

Getting out of the salon and into the Pilates studio is also a great way to have fun, learn Pilates and take care of your Stylist body.

Please email or phone me to discuss how I might help your salon or school.

Lululemon Quarry Market Grand Opening Fiesta

2008-08-06T09:50:00.006-05:00

I'll be performing Pilates in the Lululemon Athletica window August 8 from 12-12:30 pm as part of the Quarry Market's Grand Opening activities. The official opening is Saturday, August 16.

The store will have expanded stock, with lots of seasonal color that lulu is known for. Come by and say hello!

Click to enlarge image to see details of Complimentary classes and Grand Opening events.

Feet Facing Forward

2008-07-10T07:46:00.004-05:00

When I make postural and alignment assessments of studio clients and Stylists, the first place I look is at the bare feet. The feet are our connection to the earth. The feet bear the weight of our body. Because the body is a system, if there are problems with the feet, problems are likely to appear up the chain of the body.

There is a simple adjustment that any Stylist can make to improve the health of their feet, as well as their overall well-being: walk with all the toes facing forward.

Common misaligned patterns in the feet are toes facing in, ankles rolling out (supination), toes facing out, ankles rolling in (pronation) or one foot doing either on of these. They all indicate issues with the arch and typically indicate it is in stage of "falling".

The toes and feet should strike the ground facing directly forward in walking. The knees and front hip bones should line up together. Take time to watch your feet barefoot or in flip flops, where you can see your feet alignment. It may feel awkward at first, but work the feet into a straight, forward line. Your feet, knees, hips and back will thank you.

Boerne Course in May

2008-05-08T15:55:00.002-05:00

Carolyn Bell with conduct the Pilates For Stylist: Posture and Alignment course on Wed, May 21st from 1-3 pm. Register now at 210.380.6800 or pilatesforstylists@gmail.com.

Next Course: Synergy April 14

2008-03-14T06:02:00.002-05:00

Call now to register for the upcoming class on Monday, April 14, 1-3 pm at San Antonio's Synergy studio.

Stylist Shoulders

2008-03-09T17:02:00.005-05:00

In the last Posture And Alignment course, all the participants were dealing with discomfort, pain or some limitation of range of motion in the shoulders. These stylists were exhibiting symptoms almost all of us have experienced. By applying the knowledge and skills they gained in the course, Patricia, Damian and Jade will restore functional movement in their shoulders, and bodies in general, in and out of the salon.

Here are some insights that were shared in the course...

The shoulders refers to not just what is most visible, the ball and socket joint. The shoulder girdle includes the collar bones, the shoulder blades and the arm. The shoulder blades and arm positions are obviously important for without them, no hair would be done.
The blades attach to the body at only one bony point. Muscles connect the blades to the arms, therefore no action of the arm is possible without the blades. Muscles attached all around the blades must be developed uniformly, versus what is commonly found: elevating muscular overworked, depressing muscular underworked.
Arm position and movement needs to be controlled in the blade/back area rather than the shoulder and elbow joints. Shoulder blades need to pulled down as if the tips were being put in pockets on the hips. Arm design while working will often include the elbow being lifted to the sides of the room versus the floor.
The blades move in 4 basic motions: up (elevation), (depression) down, forward (protraction) and back (retraction). The blades also upwardly and downward rotate in relation to the lifting and lowering of the arm.
Conscientious stylists will expend time and effort to develop the opposing muscles in the back, and near the blades in particular, to combat the overuse of the pectorals prevalent in stylist lifted/arm forward position.

In the course, a few of the simple but effective exercises shared were...

Shoulder shrugs: Lift the shoulders as close to the ears as possible. Pull the shoulders low until you feel the armpit and side muscles engage.

Shoulder rolls: Make circles forward and in reverse.

Shoulder blade squeeze: Pull blades together in back as close as possible then release. Arms may be lifted chest high in front or on the side of the body. Imagine you are trying to crack a pencil with the blades.

Triangle Pull To W: With arms chest high, make a put index fingers and thumbs together, forming a triangle. Pull the arms to the sides in a "W" position, elbows alongside the torso with wrists and hands in a straight line above elbows.

*These exercises are provided here for the physically healthy. Discontinue these movements and/or consult your physician if you experience any pain.

Pilates For Stylists invites stylists to come and experience Pilates at Synergy Studio for Final Friday. Its Free at 5 pm March 28!

Girdle Of Strength

2008-01-29T18:32:00.000-06:00

Place your thumbs on the lowest points of your rib cage. Now place your fingers on your front hip bones. Ron Fletcher refers to the space between your thumbs and fingers as the "girdle of strength." In contemporary Pilates and fitness language, it is also referred to as the abdominal "core" or "powerhouse." What is the state of your girdle of strength?

In the late 1800s, women would cinch their waists to create shapely silhouettes. Thankfully, at the turn of the century, women became interested in sports and athletics and corsets lost their whale bones and lacing for more comfortable and movable elastic shapers. Men had their own versions of fashionable torment, a waistcoat layered on top of high waisted pants, that were fastened in the front. In modern times, our girdles of strength do not come from reality-defying corsets. Rather, it is a combination of attentiveness to diet and exercise that creates toned abdominals reflected in flat bellies with waists smaller in circumference than our chests and hips.

As stylists, it is a health hazard and a risk to our artistry when we have weak abdominals or bulging bellies. We sentence ourselves to routine low back discomfort and/or pain when we ignore the torso. The demands of our profession require that we maintain a strong girdle not only for our health but because our profession is one that glorifies beauty.

What you might find fascinating about the powerhouse, or girdle of strength, is that the spine is supported by the muscles of the torso versus the spine supporting the torso. Think about that. The spine is like an elevator shaft in the center of a high rise. The elevator does not hold up the building. The building holds up the elevator. It is the same with the portion of your back that is located between your ribs and hips.

Here are some tips, based on the philosophy of Pilates, for maintaining a healthier back and stronger core:

1. Actively lift your ribcage away from your hip bones. This should be done without arching the low back or allowing the chest to come forward. Think of straightening the spine into a rod that doesn't bend.

2. Practice breathwork where you pull the belly to the spine as you exhale. This is most comfortably done lying down on your back. Make sure your pelvis isn't tilted and your ribcage, the back of your arms and shoulders maintain contact with the floor as much as possible.

3. Perform abdominal exercises such as the Pilates 100s. Check out other fitness disciplines to discover exercises that build the abdominal core muscles.

4. Eat a healthy and nutritious diet.

Unlike hip huggers, the waist whittlers of old aren't likely to make a comeback. Our girdles will have to become strong the old fashioned way; with hard work and thoughtful food consumption.

Posture And Alignment at Synergy Studio 3/18

2008-01-28T12:05:00.000-06:00

What to expect at this workshop:

· The Stylist Body: 7 Key Areas

· Fun, Informative And Interactive

· Proper Posture And Alignment Practices In The Salon

· Pilates Principles & Movements

· Learn Valuable Cues For Standing, Sitting, Kneeling And Bending While Performing Salon Services

Class Protocol

Arrive to sign attendance roster before start of class. CEU courses also require a photo ID and a Texas Cosmetology License number.
Wear clothing that allows for freedom of movement and body assessment.

Pilates For Stylists accepts cash, business checks or money orders only. We apologize for any inconvenience. Course is open to stylists non seeking continuing education units.

The Synergy Studio is located at 300 East Grayson, Ste 100, San Antonio, 78215. Look for the Pearl Brewery Beer Can overhead. Across the street from the Aveda Institute.

See class details in column to right.

Breath

2007-12-02T04:19:00.000-06:00

Breath is one of Contrology's (what Joe Pilates called his exercise method) fundamentals. It is also one of 6 Pilates principles adhered to by any competent Pilates teacher today. Joe taught that life began with an inhale and ended on an exhale. Master teacher Kathy Corey remarks that life longevity is simply always following an inhale with an exhale.

One of my clients recently observed that he would have to learn how to breath all over again in his study of Pilates. It is likely that we all need to learn how to breath again to enhance our feelings of vitality and well being.

Mary Bowen shared that we are all "sipping and sucking." These are really tied to infantile behaviors and they prevent us from optimally oxygenating the body. Ron Fletcher and Pat Guyton teach me that the inhale must be so filling as to press the ribcage out to the sides and back, that the exhale returns the ribcage to so that it encircles the spine and organs. The chest should lift rather than the shoulders and the belly does not protrude. Ron admonishes, just as Joe did, that the inhale should match the exhale in depth and length.

Breath isn't something attended to when one is meditating, relaxing or exercising. Breath is the physical expression of life. Breath is literally life.

Stylists benefit from developing a greater awareness for symmetrical movement of the ribcage and lungs while breathing. Asymmetry, or breath filling one side of the lungs more than the other, hinders fully oxygenating the body. It is possible that breath function is inhibited by the routine forward bending and flexed rotating Stylists engage in as they dress hair. The result can be mental and physical fatigue and it may contribute to other health concerns as well. Stylists experience relief from job stress when they incorporate deep inhalations and exhalations between clients and during breaks, very much like a yoga student at the end of a class.

Really breath today.
Really feel the ribcage open and close in symphony with the lungs expanding and contracting.
Inhale.
Exhale.

Synergy Studio

2007-11-09T14:30:00.000-06:00

Starting in December, Carolyn Bell will be teaching Pilates Matwork at the Synergy Studio, located in the Pearl Street Brewery complex. Classes will be held on Tuesdays and Thursdays at 11 am.

Carolyn will also be conducting a 6 week Introduction to Pilates Matwork on Tuesdays beginning in January from 12 - 1:30 pm.

Please visit the Synergy Studio link above for more details or email inquiries at pilatesforstylists@gmail.com.

Tool Maintenance

2007-10-06T13:35:00.000-05:00

Properly maintained tools are as important to a healthy Stylist body as incorporating proper posture and alignment practices. The reason is that poorly maintained tools requires you to use more effort and work inefficiently and less productively.

A few suggestion about stylist tool and equipment maintenance from the Pilates For Stylists perspective are:

Acquire the best quality tools that you can afford. Upgrade as your income allows.
Routinely and regularly clean, maintain and repair all tools and equipment.
Scissors should be sharp and well oiled. Sharp scissors work with minimal pressure in the hand to cut clean lines or textures. The same is true for razors and other haircutting implements. Clippers and trimmers should be oiled after each use and greased often based on their usage.
Have a variety of combs and brushes. Select the best tool for the style or design rather than forcing just a few to do the work of many. Donate or throw out those that exhibit any damage or breakage or are simple worn out.
Keep the dust vents in hand held dryers open so they perform optimally.
Keep nozzles, sprayers and pumps clog free.
Work with salon managers and owners on maintenance of equipment such as hydraulic chairs, sinks and dryers to reduce wear and tear on the operator, meaning you.
Consider the weight of all your tools - in terms of your body, the lighter the better.

Aveda Institute San Antonio

2007-09-24T21:42:00.000-05:00

Cosmetology students of the evening class at the Aveda ISA were treated to a guest lecture by Pilates For Stylists' instructors, Carolyn Bell and Dana Gardner.

Some of their comments about what they liked about the course, Posture And Alignment For Stylists, were:

"Everything that was shared was something that could actually be used." - E. Garcia

"Great tips to maintain good posture while working long hours." - T. Siez

"I learned a better way to stand." - E. Ellis

"How it applied to salon situations." - J. Elder

September 24, 2007

#2843 Posture And Alignment For Stylists

2007-09-20T18:51:00.001-05:00

Course is now approved for 2 continuing education hours for Texas Cosmetology license renewal. Contact Carolyn Bell about interest in courses or see details for upcoming events in column to the right.

What To Expect At This Workshop!

The Stylist body: 7 Key Areas
Fun, Informative and Interactive
Proper Posture And Alignment Practices In The Salon
Pilates Principles And Movements
Learn Valuable Cues For Standing, Sitting, Kneeling And Bending While Performing Salon Services

Next Workshop: Studio C Pilates Fitness, Boerne, Oct 22, 1-3 pm

Course Fee: $25
CE hours: 2
TDLR Provider: #1526

Contact: 210.380.6800
pilatesforstylists@gmail.com

Class Protocols

Arrive to sign attendance roster before start of class. A photo ID and a Texas Cosmetology License number are required at sign in for certification of continuing education hours. Surveys are completed at end of class to verify participation prior to distribution of certificates.
Wear clothing that allows for freedom of movement and body assessment, such as yoga or fitness attire.
Bring bottled water and hand towel for comfort.

Pilates For Stylists accepts cash, business checks or money orders only. We apologize for any inconvenience.

Approved Texas Cosmetology Continuing Education Provider

2007-09-05T15:37:00.000-05:00

Carolyn Bell is now registered as a CE Provider by the Texas Department of Licensing and Regulation for Cosmetology.

The Posture And Alignment For Stylists Course is under review by the TDLR. If approved, stylists will earn continuing education hours as they learn valuable cues and applications for standing, bending, sitting or kneeling while working in the salon. This is the first course of its kind to be offered in Texas.

Courses will be available as salon sponsored events or individual stylists may register for events being held at locations such as Synergy Studio in San Antonio and Studio C in Boerne.

$25 Course Tuition
2 Hours Continuing Education with certificate
#1526 TDLR Provider

This course is for salon professionals looking to enjoy careers of longevity and in good health. Carolyn Bell was inspired to develop and instruct this course because of her own physical ailments as a result of her hairdressing career and the benefits she received from her Pilates practice.

Contact Carolyn Bell at 210.380.6800 for more information.

Albie Opens V L V T Salon and Academie

2007-08-14T18:44:00.001-05:00

I was visiting Albie Mulcahy's MySpace site and learned he is opening a new salon and advanced Dry Cutting Academie in St Pete, FL.

"V L V T® lounge opening soon @ Salon Lofts in St. Petersburg Florida. Phone-727-278-2159. Location will be 1068 4th St North, 33701. A high-end - SUDZZ FX® salon where each style is individually crafted by the most influencial Dry-Cutters."

In Source Of Inspiration 1 and Source Of Inspiration 2 on my personal blog, I wrote about the influence Albie had on my hair artistry and my life in general. I encourage stylists to catch Albie on stage at his next Texas appearance or investigate attending his Academie in FL. You will not come away disappointed!

Pilates For Stylists: Posture and Alignment

2007-08-05T15:31:00.000-05:00

Pilates For Stylists: Posture and Alignment will instruct stylists on posture and alignment standing and centering cues, as taught by First Generation Teacher Ron Fletcher, as well as Joseph Pilates Matwork. Stylists will be encouraged to apply postural cues to common salon activities such as holding shears or performing a shampoo service.

Salon Event: $70 plus $10 per participant
(minimum 5 participants or event fee of $120)
Beauty School presentations: Complimentary
Trade Show, Educational Event or Salons outside
San Antonio radius: Call for quote
San Antonio and surrounding areas

Class Protocol

Arrive to sign attendance roster and sign fitness liability waiver/health screening form before start of class. CEU courses also require a photo ID and a Texas Cosmetology License number.
Wear clothing that allows for freedom of movement and body assessment.
Bring mat, towel or quilt to exercise on and bottled water and hand towel for comfort.

Pilates For Stylists accepts cash, business checks or money orders only. We apologize for any inconvenience.

Announcing New Series

2007-08-01T09:02:00.000-05:00

Pilates For Stylists is concerned about the manual task and back injuries that occur in salon professionals. Pilates matwork is being introduced to stylists so they may potentially avoid these injuries by developing their core strength and musculoskeletal health.

The Pilates For Stylists series will offer:

Posture and Alignment (focusing on Standing and Centering cues, matwork)
Shoulder And Pelvic Girdles (focusing on shoulders, hips and low back)
Spinal Mechanics (focusing on Core in forward, back and side bending and rotation)
Balance, Flexibility and Strength (exploring Matwork in depth)
Beyond Matwork (Pilates with Magic Circles and/or Fletcher Towelwork)

The course instructor's expertise in the beauty industry combined with an education in Pilates makes her uniquely qualified to deliver this material.

Salon sponsored event: $70 plus $10 per participant
(minimum 5 participants or event fee of $120)
Beauty School presentations: Complimentary
Trade Show, Educational Event or Salons outside
San Antonio radius: Call for quote
San Antonio and surrounding areas