Evolved Mat Moves

Enhancing Your Pilates Practice for Long-Term Success

Welcome to the world of Evolved Mat Moves! In this master class, we embark on a journey to bolster your Pilates practice, enrich your teaching toolbox, and ensure your clients' long-term success and retention. I'm thrilled to introduce you to a revolutionary approach that combines movement science, functional exercises, and a dash of ancestral wisdom. Let's dive into the world of Evolved Mat Moves and explore how this approach can reshape your practice and enrich your teaching repertoire.

Building Your Toolbox: The Need for Evolved Mat Moves

In today's virtual teaching landscape, having a diverse toolbox is more crucial than ever. Many clients can't perform classical exercises, so we must equip ourselves with innovative tools. I'm Katy Lush, a Pilates and Gyrotonic instructor based in Kansas City with over 20 years of experience. I specialize in Restorative Exercise, driven by the principles of Nutritious Movement, a concept that emphasizes holistic body wellness. This master class aims to enrich your mat work, ensuring clients' success and engagement.

Corrective Exercises and Functional Movements: Illuminating Pathways

To truly transform your practice, we delve into two key aspects: corrective exercises and functional movements. Corrective exercises offer those "aha" moments, refining clients' movements. Our journey also explores functional movements, unearthing the power of micro-movements. Integrating these concepts opens new avenues for improved body mechanics and overall well-being.

Shifting Landscape of Exercise Science: From Principles to Research

Remember the days when "neutral spine" was a new concept? The landscape of exercise science has dramatically evolved over the past two decades. We've shifted from simplistic beliefs to embracing research-backed principles. Today, it's evident that one-size-fits-all solutions don't work. It's time to update our teaching methods with the latest research and foster a mindset that embraces change.

Ancestral Movement: Reconnecting with Our Origins

Have you ever wondered why humans started moving in the first place? Ancestral movement provides insights into our origins – from foraging and hunting to shelter-building and procreation. While exercise is a modern construct, movement has always been essential for survival. Understanding this connection helps us prioritize movement variety and authenticity.

Client-Centered Goals: Balancing Aspirations and Needs

As teachers, our client's goals often revolve around aesthetics and fitness aspirations. However, our responsibilities extend beyond sculpted abs. We aim to correct imbalances, enhance posture, and improve overall quality of life. The bridge between their goals and ours lies in fostering whole-body strength and functionality, making everyday activities a breeze.

Movement vs. Exercise: Bridging the Gap

Distinguishing between movement and exercise is vital. Movement facilitates daily tasks, while exercise is goal-oriented. Our role is to educate clients on the importance of both, empowering them with a comprehensive approach. Encouraging natural movement patterns is key to unlocking their full potential and counteracting the adverse effects of sedentary lifestyles.

Embracing Nutritious Movement: A Holistic Approach

Nutritious Movement, pioneered by Katy Bowman, forms the bedrock of our approach. Like macro and micronutrients in nutrition, we identify "fundamentals" and "components" in movement. These building blocks form the basis for a robust practice. Nutritious Movement advocates moving individual body parts mindfully, enriching our movement diet for optimal health.

From Macros to Micros: Maximizing Movement Potential

Drawing parallels from nutrition, we uncover movement macros and micros. Just as our bodies require various nutrients, our movement practice thrives on diversity – from walking to squatting, crawling to hanging. These components create a movement-rich practice that nourishes the body in its entirety.

Lush Living's Vision: Crafting Movement Maestros

Lush Living, my company, stands committed to enhancing movement practices like Pilates and Gyrotonic. Our mission is to empower instructors with a holistic understanding of macro and micro-movements. We elevate movement potential by dissecting complex exercises and building them from the ground up, ensuring clients' well-rounded fitness journeys.

A Lasting Legacy: Transforming Lives Through Movement

Throughout my years of teaching, I've witnessed bodies transform and age gracefully. Evolved Mat Moves, fueled by Nutritious Movement principles, has fine-tuned my approach. My mission extends beyond personal success – I aim to revolutionize how instructors approach teaching, making movement science an integral part of our practice.

Your Path to Mastery

As you embark on your Evolved Mat Moves journey, remember the words of Katy Bowman: "If you want your health to change, you must change the way you move and the way you think about movement." This master class isn't just about teaching Pilates; it's about becoming movement maestros, enriching lives through thoughtful, science-backed practices. So, equip yourself with these evolved mat moves, build your teaching toolbox, and witness the transformation in your practice and clients' lives.

Unlocking Spinal Health: A Comprehensive Guide to Pilates Exercises

Are you looking to improve your spinal health and overall flexibility? Pilates offers a holistic approach to enhancing your body's mobility, strength, and stability. In this guide, we'll delve into various Pilates exercises that target different aspects of your spine and core. Whether you're a Pilates enthusiast or a beginner, these exercises can help unlock a healthier and more functional spine. Let's get started!

Prepping for Success: Essential Warm-Up Exercises

Preparing your body for movement is crucial before diving into the more intricate exercises. Here are some preparatory exercises that set the foundation for a successful Pilates session.

1. Iliacus Release

Start your session with the iliacus release. Lie on your back with a half-foam roller under your pelvis. Rock your pelvis back and forth gently. This exercise helps lengthen your lumbar tissues, essential for improved spinal mobility.

2. Trapeze

The trapeze exercise focuses on your upper body. Using a strap, perform a sit-up motion while trying to lift the strap over your feet. This exercise enhances upper body functionality and aids in touching your toes – a vital movement for overall flexibility.

3. Quad Release

Lie face down and use a strap around your ankle to pull your heel towards your glutes gently. This helps release tension in your quadriceps, promoting flexibility and knee health.

Exploring Spinal Articulation: Intermediate Exercises

As you progress, it's time to explore exercises encourage spinal articulation, which is crucial for maintaining a healthy spine and preventing stiffness.

4. Rib Drop

Correcting rib alignment is essential for optimal spinal health. Imagine your ribcage as a rolling pin. Rotate your upper thoracic region gently backward, allowing your ribs to fall back into a neutral position.

5. Hip Hinge

Mastering the hip hinge is crucial for functional movement, especially for those with low back pain. Learn to fold at the hips while maintaining a neutral spine. This exercise aids in strengthening your hip and core muscles.

6. Thoracic Stretch

Using a prop or a chair, perform the thoracic stretch. This stretch targets your shoulder girdle and upper back, enhancing spinal mobility and relieving tension in the upper body.

Building Strength and Mobility: Advanced Exercises

Now, let's explore advanced Pilates exercises that challenge your strength and flexibility while promoting a healthier spine.

7. Stork Stand

The stork stand is excellent for activating your hamstrings and glutes while promoting balance. Stand on one leg while lifting the other behind you, engaging your core for stability.

8. Swan Dive

Enhance back extensor and hip extensor strength with the swan dive. Lie face down, engage your muscles, and lift your chest while extending your legs off the floor. This exercise promotes both strength and flexibility.

9. Spine Twist

The spine twist focuses on abdominal oblique strength and trunk mobility. Twist your torso while maintaining proper alignment and engage your core for a controlled rotation.

Incorporating Rotation: Specialized Exercises

Rotation is a fundamental movement for spinal health. These specialized exercises emphasize rotational movements and encourage proper alignment.

10. Single Leg Kick

Work on your hamstring and glute strength with the single leg kick. Use a prop like a brick to create resistance while lifting your leg behind you. This exercise offers functional strength for improved movement.

11. Standing Runner Stretch

Mimicking the single leg kick, the standing runner stretch promotes flexibility in your quadriceps and hip flexors. Use a strap to assist in this stretch and maintain proper alignment.

Embrace a Healthier Spine with Pilates

Pilates offers a comprehensive approach to spinal health, combining strength, flexibility, and mobility. Incorporating these Pilates exercises into your routine can improve your overall spinal health, enhance functional movement, and prevent stiffness or discomfort. Remember, consistency is key – practice these exercises regularly to experience the full benefits of a healthier and more flexible spine. Enjoy your journey to a better, more mobile you!