The Art Of Mastering Movement

Recently I was interviewed by “Energy and Me” curator Maddy Hinkamp on the advantages of GYROTONIC® and GYROKINESIS®.  Below is what we discussed.  Enjoy  :)

 

 

 

 

 

 

 

 

 

Put simply, there’s nothing quite like it. While pilates, gymnastics, dance and yoga come close, there’s an element to the GYROTONIC^® and GYROKINESIS^® method that you’ve probably never experienced. In fact, GYROTONIC^® and GYROKINESIS^® may just be the most holistic, engaging workout for your body, you’ve never heard of.  And the element that’s got professional athletes, dancers, doctors, physical rehabilitation patients, and everyday health fanatics shouting its benefits: a 360 degree range of movement coupled with supportive equipment and individualized instruction: a recipe that results in a calmed mind, engaged core, strengthened muscles, better posture, and an almost unrivaled feeling of connectedness with your body. The most prized constituent of GYROTONIC^® and GYROKINESIS^® however, is most definitely its range of motion.  The 360 degrees of rotary exercise offers a breakthrough in body fitness through its ability to stimulate synovial fluid, a fluid that works to protect joints.  As such, performed regularly, GYROTONIC^® and GYROKINESIS^® may prevent a wide range of joint problems, including arthritis (http://www.livestrong.com/article/102573-gyrotonic-workout/).  If pilates, which is GYROTONIC^® and GYROKINESIS^® ‘s most comparable exercise, is already your go-to work out for core- strengthening and all over body toning, you may want to give GYROTONIC® and GYROKINESIS^® a try for this reason alone.  Because GYROTONIC^® and GYROKINESIS^® is a unique concept to many, we sat down with Stephanie Spencer, MFA, Master Trainer of GYROTONIC^® and GYROKINESIS^®, as well as a certified Pilates instructor, to get a more comprehensive understanding of the somewhat daunting exercise.  After, we realized just how truly beneficial GYROTONIC^® and GYROKINESIS^® can be.  And as Spencer said herself, it’s all about finding enjoyment in the fluidity of the movement.  It’s about connecting with your body.  And with the hectic, disconnected world we frequently find ourselves in, the thought alone of losing ourselves in something so physically and mentally beneficial, was enough to make us smile in anticipation

1. How have you, personally, seen GYROTONIC^® and GYROKINESIS® benefit your clients?

The most important benefit I observe in GYROTONIC^® and GYROKINESIS^® clients is their newfound appreciation of their body and movement.  They enjoy moving for fun without having to worry about how many repetitions they need to do.  The clients also find new ways to move that they may not have ever experience before, and that is exciting to them.

2. What is the difference between GYROTONIC^® and GYROKINESIS^®?

I usually explain the difference between GYROTONIC^® and GYROKINESIS^® as the following: GYROKINESIS^® is GYROTONIC^® without the equipment.  A lot of the movements that are done in GYROKINESIS^® are done in GYROTONIC^® but with the support of the equipment to guide you.

 3. Who can benefit from practicing GYROTONIC^® and GYROKINESIS®?

I believe anyone can benefit from GYROTONIC^® and GYROKINESIS^®.  I remember being at the Rheintal Clinic in Bad Krozingen Germany.  The physical therapists who were also trainers in GYROTONIC^® and GYROKINESIS^® would do rehabilitation with patients in the morning on the GYROTONIC^® equipment.  In the afternoon, athletes would come and workout with the physical therapists on the GYROTONIC^® equipment and do similar exercises.  The main difference seemed to be the duration of the workout, but they did similar workouts.  I was amazed at the versatility of this work on two different populations of people.

4. How would you best describe the exercise in relation to cardio, strength- training, and stretching?

The GYROTONIC^® exercise system touches on cardio, strength training and stretching, but I would say that it most obviously focuses on the stretching and strength training.  I have seen Juliu do some cardio workouts in his classes, but most clients do not start with that.  His breathing techniques though do add a cardio component that you don’t realize until you attempt to run for a good distance and find that you do not get as short of breath as you used to.  As for the stretching, the exercises are designed to encourage you to move your body in multiple directions at once.  It is called contrast.  The strength training comes in the isometric exercises as well as the cuing from the trainer.  The GYROTONIC^® system is designed to balance someone’s strength and flexibility, so you would never want to work so hard in the strength component that you would see excess tension in the body.  The goal would be to maintain a fluid, strong and rhythmic dynamic in the movement.

5. GYROTONIC^® and GYROKINESIS^® have been compared to tai chi, dance, yoga, and swimming. Can people who practice these other forms of exercise benefit from adding GYROTONIC^® and GYROKINESIS^® to their exercise routine?

The GYROTONIC^® system is a complete movement system that adds components of dance, yoga, gymnastics, tai chi and probably more.  People who practice these movement systems or any other movement system could benefit from GYROTONIC^® because the components and themes of movement in GYROTONIC^® are universal. GYROTONIC^® was designed to help any body do any movement better.  It is based on getting the body to move, not to accomplish a particular task.  It could benefit a dancer as well as a baseball player do whatever they need to do better, stronger and with less effort.

 6. Can you go into a little more detail about how GYROTONIC^® and GYROKINESIS^® can help people with their physical rehabilitation?

GYROTONIC^® and GYROKINESIS^® can help people with their physical rehabilitation because it can be modified to fit any limitations of movement.  Even if someone is not able to move their spine, they can begin by looking up and then down.  That is the start of an arch and a curl.  There are GYROTONIC^® and GYROKINESIS^® instructors who take special training in working in the area of physical rehabilitation.

7. Lastly, could you describe what specific health conditions GYROTONIC^® can help and how?

I have seen GYROTONIC^® help people with multiple sclerosis, diabetes, scoliosis, back pain, shoulder injury and other joint issues. GYROTONIC^® works on the whole system, not just a part of the body.  I am not a physician, but I would theorize that it could help many different issues because it works the whole body

 

 

 

 

 

 

 

 

 

 

 

The Amazing Moveable Shoulder Girdle

     Your shoulder girdle is one of the most movable and capable joints in your body.  Unlike the hip joint that is the typical ball and socket joint that allows you to stand and walk all day long,  the shoulder girdle does not have as much stability as the hip socket.  What it lacks in stability, it makes up for in mobility.  The shoulder girdle is designed to be strong, but more so, to move in all possible directions.  Try moving your leg in all directions, then move your arm in all directions.  Do you notice a difference? 

 

 

 

 

 

 

 

Anatomy of the Shoulder Joint

     The shoulder is made up of three bones that create what is called the glenohumeral joint.  The bones that create the shoulder are the humerus, scapula and clavicle.  The only bone to bone connection is at the sternoclavicular joint, where the sternum and clavicle connect.  The scapula lies on top of the ribcage connected by soft tissue, and the humerus lies in the glenohumeral joint cushioned by the subacrominal bursa under the acromion.  See picture below. 

Movement of the Glenohumeral Joint

     As mentioned before, the movements of this joint are highly complex and therefore need to be well coordinated in order to prevent injury.  The first thing to know about your shoulder girdle before you start to move it, is that it is a lever system.  As your arm moves upward, something needs to counter the action by moving downward.  In this case, the scapula needs to move downward.  In the Pilates world, we call this anchoring the shoulder girdle.   Anchoring means allowing the shoulder girdle to drop down toward the pelvis, and open the front of the shoulder girdle.  Looking at yourself from the front, when you anchor your shoulder girdle, your shoulders are not in your ears and your clavicles are parallel to the ground.  This is an anchored and neutral position of the shoulder girdle.

     Once you find this neutral anchored position of the shoulder girdle, you are ready to move.  There is so much movement in the shoulder girdle, that it is designed with three changing axis of movement.  The axis of movement changes as you want to increase your range of motion.  So, your coordination and understanding of this joint is paramount. 

     The first axis of movement is the humerus rotating around the scapula at the glenohumeral joint.  The second axis of movement is the scapula rotating around the clavicle at the acromioclavicular joint.  These two axis of movement bring your arm to a little above ninety degrees to the ground.  The last axis of movement is the clavicle rotating upward at the strenoclavicular joint.  This brings your arm over the top of your head like Caroline’s serve on the title page.  Take a moment to move your arm from by your side to over your head and see if you can feel the change of axis of movement.  First, the humerus, then the scapula and lastly, the clavicle.  Without using all three, you will have a decrease in your range of motion, or potential for injury.

  

 

 

 

 

 

 

 

 

Rotator Cuff

     No shoulder class is complete without talking about the rotator cuff.  The rotator cuff is a group of four muscles that connect from various points on the scapula to the humerus.  The rotator cuff coordinates the movements of the scapula and the humerus.  As you may have realized from the last portion of the class, that means that this group of muscles need to be well versed in the movements of the glenohumeral joint.  The four muscles of the rotator cuff are the teres minor, the supraspinatus, infraspinatur and subscapularus.  The first letter of each of these spells out the work sits.  Sometimes this

group of muscles is referred to as the sits muscles.  The only muscle that is not shown in the picture is the subscapularus that lies underneath the scapula. 

     To make sure that these muscles are working correctly.  Make sure the you stick to the three axis of movement.  The two axis of movement that often do not get used to their fullest are the movement of the scapula and clavicle.  So,  when you move your shoulder, make sure you allow the scapula and then the clavicle to move.  If you notice that it is not easy to get your scapula to move, you may want to add some scapula exercises to your exercise regime.  Bring your arms in front of you, parallel to the ground with palms facing each other.  Keep the arms long, and bring the scapula together and apart.   Also check that your shoulders are anchored most of the day, and that you incorporate all three axis of movement in the shoulder girdle.  These types should keep your shoulders happy and healthy for years!

 

 

 

 

 

 

 

Why Do You Have a Pelvis?

Have you ever thought about why you have a pelvis?  Why is it shaped the way it is?  What does it do?  Well, this is the info for you.  Your Pelvis is the cornerstone of your body.  It is the highway intersection that translates and guides information from the upper body to the lower body and lower body to the upper body.  Just like this 3,000 year old arch below, your pelvis is as strong as it is balanced. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What keeps your pelvis balanced?  It is the organization and coordination of the structure that keeps it balanced.  Just like the stones of this arch fit together with organization and the ability for slight movement when necessary.  If a structure is built too rigidly or too perfectly, then it may break if it is moved.  So, what you will learn is this course is the following;

- How the bones are organized in your pelvis for maximum strength and balance.

- Learn how your sacrum moves to decrease tension in your low back.

- Why your pelvis is shaped the way it is

- Why you have a pelvis, and what does it do.

 

How Your Bones in Your Pelvis are Organized

Your pelvis is organized into three bones; ileum, ischium and pubis.  These three bones come together at birth to make one bone called the coxal bone.  These two pelvic halves then connect at the pubic synthesis and at the sacrum.  The pelvis makes a bowl that supports and hold your organs.

 

Exercise #1: Touch one side of the pelvis at the following points; ASIS, PSIS, sacrum, Ishial tuberosities, pubic bone and hip socket.  Then notice the difference between the side you just touched and the side you did not touch.

 

Exercise #2:  Touch the ASIS while bending and extending the knees.  Do they move toward the center of the body as you bend your knees or away from center as you bend your knees?  They should move toward the center line of the body as you bend the knees.  This will decrease the tension in the pelvis system.  Try the opposite and notice an increase of muscular tension in the system.

 

How your Sacrum Moves to Support Your Low Back

The sacrum is the bone that lies between the two halves of the pelvis.  It is connected to the pelvis via the sacroiliac joint.  This joint is smooth on the sacrum side and rougher on the iliac side.  You can imagine that the two halves of the pelvis are covered in velvet holding a smooth beautiful diamond shaped gem.  Ahh, doesn’t that feel good.  Above your sacrum is your lumbar spine, and below your sacrum are the remnants of your tail, the coccyx bone.  If you go back to the picture of the arch on the first page, the sacrum of the arch is the center stone.  The sacrum is the ultimate bone to become aware of because it is the center piece that organizes forces from the ground up to the spine and from the spine to the legs.  If the sacrum is not in good order it could cause problems anywhere up or down the chain.

 

Exercise #3:  Touch the bottom of the sacrum.  Bend and extend the knees.  Does the sacrum move toward or away from your fingers as you bend the knees?  As you bend the knees, the bottom of the sacrum will move toward your fingers.  The top of your sacrum will move away from your finders.  This means your sacrum in nutating or nodding forward as you move.  This will decrease tension and increase function in your pelvis, hip and spine.  Try the opposite movement of your sacrum when you bend your knees and see how that feels in your low back.

 

Why is the Pelvis Shaped the Way it is?

Why is the pelvis shaped the way it is?  Anyone, anyone…Well, as we evolved from four legs to two, our pelvis’ became more bowl shaped in order to hold our organs.  It is also a more efficient wasyto hold an unborn child.  Unfortuantly, the problem to standing upright is that all your organs are resting on your pelvic floor.  So, in looking at how your pelvis is shaped and how it moves, it is important to look at the pelvic floor structure.  The pelvic floor is a combination of four muscles called the levator ani muscles.  The pelvic floor lies in between the ischial tuberosities, the pubic synthesis and the coccyx.  The pelvic floor needs to be trained to be dynamic.  A good pelvic floor will let things out and keep some things in.  To connect to the pelvic floor will give you power and support for your low back and pelvis.

 

Exercise #4:  Sitting on a chair.  Lean forward and back and notice that when you lean forward the sitbones move outward, and as you come back to sitting up the sitbones come underneath you.  Now try to initiate the moving forward and back by stretching and engaging the pelvic floor.  Try holding the pelvic floor and moving forward and back.  Does that increase or decrease the tension in your pelvis and back?

 

Exercise #5:  Place a rolled up towel or two Franklin balls under your pelvis.  Hold on to the sitbones and move them out and in with the pelvic floor.  Try holding one sitbone still and move the other sitbone out and in.  Do the other side.  Finish by doing both sitbones again to balance yourself.

 

Exercise #6:  Translate the moving of the pelvic floor to reformer legwork and to the GYROTONIC(R) tower arch and curl.  Notice how your pelvic floor is bouncy and fun like a trampoline.

 

More Detail on the Pelvic Floor

These are exercises that image all the touchable pelvic floor muscles that we have talked about.  Remember to touch one side of the pelvis, compare and do the other side of the pelvis.  Finish with a full and balanced exercise for the pelvic floor like sitting on a chair or plies in a wide second position.

 

1).  Piriformis – Touch the right side of the sacrum and approximate the right major trochanter.  Bend and extend the legs imaging the fibers stretching as you bend and contracting as you extend.

 

2).  Ishiococcygeus – Touch the right side of the sacrum and the right sitz bone.  Bend and extend the legs imaging the fibers stretching as you bend and contracting as you extend.

 

3).  Iliococcygeus – Touch the right side of the tail/sacrum to arch of the levator ani, approximately at the hip joint. Bend the knees and the fibers stretch and extend the knees the fibers contract.

 

4).  Pubococcygeus – Touch the right side of the tail/sacrum to the pubic bone, more in front of the iliococcygeus.  Bend the knees and the fibers extend and extend the knees the fibers contract.

 

The puborectalis did not get an exercise because there is not a practical way to touch that muscle in public.  It lies above the illiococcygeus and to the inside of the pubococcygeus surrounding the sphincters.  Not a great job, but somebody has to do it.

Now compare the two sides of the pelvis.  Stand on the right leg and balance, lift the arm if you dare.  Stand on the left leg and balance.  Do you notice a difference?  To finish, bend and extend both legs to feel all the pelvic floor fibers, or do the seated chair exercise.  Finally, take a walk around the room and feel how your pelvic floor moves and rebounds as you walk.  Enjoy!