I signed up again….. I cancelled my subscription a while ago - I’d watched everything I wanted to which was mainly documentaries on food and the series Black Mirror....

I was chatting to a client who said there was a new season of it, what else could I do I LOVED the series.  With a different email address I got a free subscription (sneaky yeah, who else?? come on.......) and have spent the weekend drawing with Black Mirror on in the background….

Why do I like it… It’s a hideous look at what the future could become, well hideous in my mind.  Someone out there gets the ideas for the series from somewhere - things that are possibly developed or being developed already but not in use yet. Or are they?

It doesn’t freak me out, rather I find it fascinating - a deep look into the darker side of human beings and human nature.  There is much that makes us human, that makes us different from other mammals.

I found this article which is pretty good at looking at the similarities and differences:

http://www.bbc.com/future/story/20150706-the-small-list-of-things-that-make-humans-unique

Quote:
“  Ever since we learned to write, we have documented how special we are. The philosopher Aristotle marked out our differences over 2,000 years ago. We are "rational animals" pursuing knowledge for its own sake. We live by art and reasoning, he wrote.    Much of what he said stills stands. Yes, we see the roots of many behaviours once considered uniquely human in our closest relatives, chimpanzees and bonobos. But we are the only ones who peer into their world and write books about it.

We see the roots of many behaviours once considered uniquely human in our closest relatives.

Obviously we have similarities. We have similarities with everything else in nature; it would be astonishing if we didn't. But we've got to look at the differences," says Ian Tattersall, a paleoanthropologist at the American Museum of Natural History in New York, US.

That our rapidly expanding technology has allowed us all to become instant publishers means we can share such information at the touch of a button. And this transmission of ideas and technology helps us in our quest to uncover even more about ourselves. That is, we use language to continue ideas that others put forward.

Of course, we pass on the good and the bad. The technology that defines us can also destroy worlds.

Still, as far as we know, we are the only creatures trying to understand where we came from. We also peer further back in time, and further into the future, than any other animal. What other species would think to ponder the age of the universe, or how it will end?"

We have an immense capacity for good. At the same time we risk driving our closest relatives to extinction and destroying the only planet we have ever called home.”

So back to Black Mirror, the technology that can destroy us and our 'steal' consciousness.

It makes me think of a few episodes, likes that we collect on a daily basis from every interaction we do - the more we score the better apartment for example we can buy.  A new Tinder - now the app will tell you how long you get with the person IT has matched you with - until it says you have found the perfect person.  Transferring consciousness of dead people into our own minds (or into a toy) - that person always with us.  Contacts/eye transplants that mean we can rewind life and see what happened - block someone in our lives so they can no longer see us…

Is this really where we are going??

Take Facebook already, how often we only post good things, happy holidays, when someone rants (which is rare) it is often not well received - are we really approaching a world where we have to be happy all the time and can not show other emotions?

Personally I really hope not, I love having emotions - well now I’ve figured them out more and accepted them, both the good and the bad.  But what is a good emotion and what is bad?  We view the bad ones as sadness, anger, frustration etc but these all serve a purpose - without them we don’t know happiness, joy and peace.

It is the light of day, if it didn’t exist how would you know what night was?
If you didn’t know black, you couldn’t define white….

If you don’t know sadness you won’t know happiness…

I wonder if we are entering a world where we can’t express ourselves fully and freely, be grumpy some days, feel the need to be quiet, occasionally say the wrong thing because of the mood we are in, and then on the flip - express total full out wooohoooooo joy and excitement and show how happy we are and be accepted whichever it is we are feeling...

If we dull sadness, we dull happiness….

Black Mirror is it a premonition based series or a warning that this might happen if we don’t change….


We live on the most beautiful planet, with amazing creatures and nature around us, air that allows us to breathe deeply and as a species we can do so much good for each other and for the Earth and all that is living on it.

I wonder if there’ll be a White Mirror ?  How the world will be if we come together in all our goodness and work as one, instead of fighting each other….?

I hope that is our reality...

Thank you

The sit up - or whatever we are going to call it - an oft talked about exercise and an exercise many love or hate....

The thing is with it - it's not a bad move, if you lie on the floor and get up; one possibility is that you do a sort of sit up.  When you go forward in standing, 'leaning' towards the floor (a roll down in Pilates) - it's a standing sit up.  You maybe sit all day in a flexed position, hunched over your desk..

Basically it's flexion of the cervical and thoracic spine- the problem is it is often done in a way that creates issues, makes the belly bulge and can put too much strain on the back....

So how do we do it optimally.??

Mr Stick Man and video show us the (a???) way but here's a bit of history behind it this way...

I learnt this deep neck muscle aka 'head lift' while doing the Kathy Grant Heritage training with Cara Reeser – and it was a bit of a OMG moment for me.  Kathy Grant was a genius in movement and trained with / under Joseph Pilates himself. She had an ability to understand how to move well and I am so glad to have completed the training with Cara. Kathy realised that many of the Pilates moves were too hard when you first started, so she came up with her 'Before the 100s' - the head lift is part of that.

So how do you lift your head?  You will have been told many things in the past, from tucking your chin in, doing a chin nod, lengthen the back of your neck and even keep the chin up and look at the ceiling all the time (ouch….).

Many people complain if neck strain when doing a 'sit up', my hope is that this way will stop that. 

There might be some tissues that need releasing first to help you regain full range in the neck and upper back, a trainer can help with that - and please do expect there to be some feeling of effort in the neck area - after all it's picking your head up!  I liken this to hold a bottle of wine in front of you with your arm straight, you'd expect your arm to ache right?  Well that's like lifting your head up, something has to work to hold it there..

Here goes:

Lie on your back with legs bent – see stick man – be comfy you’re not doing a “sit up” yet; you’re only working your neck.

With one hand feel the shape of the bones under your neck (that is near to the floor) – they should go upwards to form an archway (like the lower back does as well when lying on the floor…).  If they are flat see if you can change how your head is on the ground to create some neck space.  This is the same shape you are meant to have when in standing – which unfortunately due to lifestyles is not often the case and you might need a pillow under your head (sorry but again a trainer will help with this).

You might be surprised how high you need to lift your chin to get this archway – your eyes will be looking directly up to the ceiling above your face – if you were standing you’d be looking long to the horizon line.

Now put one hand on your neck where your Adam’s Apple is (men obvious – women please imagine…) – and you’ll be feeling the cervical (neck) part of the spine – put your fingers either side of the bones you feel here.  Put the other hand on your abdominal area just higher than your belly button.

Movement

LIFT your head off the floor by about 1mm – yup that little, that’s all – or take 2g of weight off the floor – it’s small….  If there was a mirror on the ceiling you would still have the same view of your face, it would just be 1mm closer and a piece of paper would just slip under your head. Under your fingers at your neck you will feel some little muscles activate – welcome to your deep neck flexors!!!

Once you’ve done the LIFT then do chin tucking to the chest - imagine a skewer being just behind the ears, that's the pole around which you turn your head.  This should then take your head so you can see the horizon line and if a cup of tea (I'm British remember) was on your head it would be horizontal - i.e never spill the tea...  Kathy Grant used various sized balls for people to squeeze as they 'tucked' the chin – it makes you go up and over and creates space as opposed to give yourself a double chin (not a good look).

That’s how to get the head off the floor ready for a ‘sit up’.

But wait....

Did you feel your abdominal muscles go really tight as you picked your head up or maybe just flicker a little bit?

If you felt your core muscles pop up, you are trying to lift your head with your core – and that’s not it’s job is it?. This is a common pattern – when you lift your head, the rest of your body stays still – remember we’re not coming into a sit up we’re just lifting our head.   In other words "Pick your head up with your head not your stomach..." which does make sense when you think about it. Try it again and see if you can use your neck muscles more than the core – be patient it might take time to get it.

If you can get this, your neck will get stronger in the right way – your head will feel lighter in your ‘sit ups’ and you’ll be able to access the core to do your "6-pack" work – without neck strain.

Try it this way and then try tucking the chin first and see what feels different, what way makes your head feel lighter and easier to hold up.  Often doing it inefficiently helps us sense when we do it efficiently.

Then the curl up happens:

After the head lift then we can use the abdominals to flex the upper body into the curl we know and love (or not).

Now here's my thing - only come as high as you keep your pelvis still (neutral), at least for the purpose of this blog and ensure the deep abdominals are drawn in to the effort you need to do this.  That requires another blog really, for now make sure you don't tuck your tail, jam the lower back into the floor or see your belly bulge - else you are working to create that shape, which is again not what we want....

There's a few more tips on the video, but I hope this helps those who struggle with neck issues when doing sit ups and the deep part applies whether you curl on the floor, on a BOSU, on a fitball - it's all the same movement pattern...

​Please please please seek assistance if you have any back or neck issues.....

​Pictures say a thousand words - well maybe not this one but the stick man gives some ideas about how to do a side plank - please watch the video for more in depth tips...  thanks!
 

Hey there,

We looked at the plank a couple of weeks ago and I received loads of great comments and ideas and extra cues - thanks for all the awesome trainers for their support and I hope it helped clients out there do a more optimal move.
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Today is the side plank, a move that is challenging as we ask ourselves to balance on one arm; even if on two legs it is still a challenge and it is a way we often don't train - sidewards to gravity!  Fantastic move to build strength which translates into your plank strength - if you can balance on one arm think how easy it will 2 be again!!!

There are different ways to get into the move - I find starting in all fours is one of the easiest and then build up, or start from you'll plank and turn.

As you'll see in the video I'm turning on to my left side so:
     I turned my left foot backwards and then rotate around the hip joint
     lift up the right arm
     decide which way to look - forward or upward
     create 'space' under the support arm and reach
                       and tada I'm in a 'star' or all fours side position - a really good way to get the feeling of being on one arm.

Next, progress to a diagonal line
     move your knees further away from your hands
     same thing;  move by rotating to one side and lifting the hips 
     long arm line - core drawn in (however you cue it) and straight spine (ie no side bend).

Next you start in a plank, with feet body width apart. This makes it easier to turn the feet and they will drop onto their edges, easier than one foot on top of the other. (video shows this in side profile and the 'foot' dance)

Then you do stacked feet, all the rest remains the same.

And lastly add the top leg lifting for ultimate balance wobble....

There are more ways to play with it, adding twists, turns, weights, but for here and now we are simply aiming to find our best side plank. And remember one side will feel cleverer than the other, it's ok!  Focus on how the clever one works so the not so clever one can learn from it!!

Please be aware if you have wrist, neck, shoulder issues, and any back problems - seek assistance first!

Thanks as always.
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ADDITION : There has been great discussions over this blog, I've loved it... To add on what I missed out.  When we come higher in the move, and the hips start to extend - then the glutes will be used as they are hip extensors and it assists opening the front body.

My aim was to talk through baby swan, low extension.  I've found squeezing the glutes when the person is staying low in the extension unnecessary for many, although for some it can help.  If someone tends to always squeeze their butt, I'd ask them not to as it is their default way to stabilise and I'd prefer them to be in their deep body not the superficial.

It's hard to get everything across and the comments have helped me see I need to be a bit more thorough with some of the moves I talk about.

Every body is different and what works for one doesn't for another and as trainers and movers it's great to explore and see what helps the individual move with ease.
thanks!
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Thoracic extension, much needed by many  - done by a few....

In (most) movement disciplines thoracic extension exists, we just all call it different things but basically it is the movement of the upper spine (including the head) in a backward way rather than going forward (flexion).

If we look at our lives today, we sit - A LOT...  Often hunched forward over a computer, driving, texting, playing computer games, drawing, sewing to name a few.  If we let ourselves go under gravity we get pulled forward into a hunched position, our heads drop forward, shoulders rounded, chest tight,  our organs get squished and our breathing becomes shallow.

Sitting this way for hours on end is not good for us and one hour at the gym a day doesn't reverse the effect. Plus gym exercises often add to our body's woes - push ups, chest press, sit ups....... (depending on how you train).

To undo the forward body posture we need to do the reverse- i.e extension.  

You'll see in the video and from my stick man, how to do extension.  Often what happens is people feel their lower back work first, what we are aiming for is a smooth work from the neck muscles, into the mid back and then if you come higher the lower back muscles will also feel it too and that's ok.  It's when the lower back is the first thing to feel it that we need to address your movement patterns.

It can also be tricky to understand how to 'draw the core' in when lying on your front.  This is where the deep muscles need some engagement, if you tighten too hard and your '6-pack' muscles gets tensed then you are fighting your body.  

See this video - I use Human Anatomy Atlas - excuse the quality...  You'll see the rectus at the front will move us into that forward flexed position - so if we tighten that, how are the back muscles meant to work?  We need to let go of the front to use the back.  This is what happens all over the body - (triceps/biceps - quads/hamstrings) so if you brace your core you can't effectively come into extension, and your lower back might take the brunt.  You can however engage the deep core (inner unit, pelvic floor, transversus etc) as the muscles wrap around and can be lengthened as you extend; they don't hold you back.

Another way to think about, it's like tug of war - one side has to slacken off to move...

Hope all that makes sense - there are of course other muscles involved in the movement - but these are the things I've seen over the years that help.  

Extension is vital for us - a strong back keeps us upright, strong bones help prevent osteoporosis, upright postures reduces the strain on our discs.  Please try and if you need some help - be in touch!!  

thanks

Hi there....

Sooooo side lying legs, a move often given for butt "rehab" by physios and a favourite to get the butt working...

If you're doing it though there's a few things to pay attention to so you do really isolate the right muscles...  I say it in the video but here's a quick rundown:

1. Be in line.  Body in one line as opposed to the butt back or forward of the shoulders.  The head often drops forward too, so check yourself for that.
2. I like to bend the bottom leg as it means I can focus on the move and not wobble.  Try this and then for sure straighten the bottom leg for more challenge.
3. Aim to feel it from the hip bit that sticks out on the side (greater trochanter - the bit you might be lying on ) in to the centre of your butt - that's where a lot of these muscles attach.
4. Touch your butt!!  Think where hot-pants sit under your butt cheek - when your leg goes back you will feel that area working.
5.  To isolate really keep the rest of your body still, especially your pelvis and lower back.
6.  There's lots of patterns and moves you can do here, so play about with it...

No reps or sets given here - feel it, and when you think you might be losing good form or it is really burning - stop!!

Then do something - stand / walk / balance - put them into action now they are raring to go.....

Please ask away if you're not sure....
Enjoy!
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I'm cheating a wee bit and copying/editing a post I did on planks 3 years ago!!! Which surprised me as then I realised I've been blogging on and off for quite some time now - and more regularly now too...  Impressed myself lol...
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So the plank… That most glorious of all core exercises that so many in the “fitness” industry want you to hold for erm minutes and minutes……

The plank challenge appeared not too long ago on FaceBook and my comment “why why why” was met with some question marks?  Fair point, why not hold a plank for an exceedingly long period of time?!?…

Before I started to write this I did a bit of googling (something I love doing !) just to check if there was any research behind holding a plank.  Stuart McGill (back specialist) was quoted on one website as saying 2 minutes is the gold standard, yet on another saying he believes that it is better to hold for 7-10secs, rest for 2-3 then repeat!….  On his website I could’t find much about it.  Therefore it seems there is confusion as to whether to hold a plank at all and if so for how long.

My question is WHY?  Why do we need to be able to hold a plank for let’s say 2 minutes – or even 1 minute?
Possible answer : it’s functional… (buzz word)

For what and for whom?

I was thinking what in daily life do we do that requires us to hold our core on deeper than it is in generally on in normal life, i.e. in a static position for 2 minutes.  I drew a blank.  I went swimming – maybe if I could hold a plank for a really long time my body position in the water might improve?  Well only if I can hold it well and move my arms and legs.!  I was in the kitchen cooking – a chef maybe?, is a long plank hold functional for them – if you can hold the core horizontal it must translate to vertical right?  Not really and also chefs are always moving their limbs and are not static, same with many other standing professions.  What do we do in life in the plank position apart from erm, a plank.

I did wonder about a beefeater or a soldier standing to attention – they might benefit from being able to keep their core on ‘harder’ for extended periods of time ? It might take the pressure off their body when simply standing still….  But then so might wiggling their toes or just shifting their weight left to right!!…

My point – I struggle to understand the need to be able to perform a plank for a length of time, least of all put it out there to the general population as a 30 day challenge.

Do we want to be able to support ourselves in a plank? – yes – with good form and with the rest of the body assisting – strong legs, shoulders in place, elbows not hyperextended etc etc, it is not just the ‘cores’ job (please use your own definition of core – it would be another blog post to go into mine…..).

I watched a random dude hold his plank for 5 minutes – I actually didn’t watch; I forwarded the video, but during that time he fidgeted, he moved his head up and down, rocked forward and back, then his knees started to buckle and his back sagged a little – but great he did 5 minutes!!…..  Does that count – the fact he fidgeted so much and lost form?  Not in my eyes.

Hoping you get my drift here.

When these type of ‘fitness’ challenges are put out there – please ask WHY?  What is the point and what does it provide for in daily life.

A plank is an awesome position to be able to get into – it allows us to then say do push ups efficiently, it teaches our body to work in a different relationship to gravity than normal, it takes the load of gravity off our discs, it helps with shoulder strength and placement – which can help yogis /gymnasts for example with arm balancing poses, it can teach the body to work as a unit and not just the ‘core’ (insert own definition) – if it is taught well !!! and other reasons I’ll leave you to think of.

Do we need to hold it for ages? My opinion – no; unless you want to break the world record which stands at over an hour or something equally stupid..

What are we better of doing?

Move in and out of the plank – when you can get into a plank successfully each time, then hold it and move – lift a leg, move an arm forward, touch you head with your right hand, heckle; get someone to push you about a bit (thanks Frank Forencich for that – http://www.exuberantanimal.com) – lift you head up and down, look right and left.  Add props – elbows on a ball, feet on a Bosu, use other equipment e.g. pilates reformer, drag a Vipr along the floor, do a Kettlebell row in a plank.  Go to a side plank – then centre, then the other side – which way is easier?  Learn something about your body’s ability side to side!. Go from plank to down dog to plank to swan/up dog to plank to side plank – play – move – explore the space around your plank!!!!

There are so many options available to challenge the plank once you have a good base position – just holding it, well  it’s kinda boring!!!……

My artistic talents are infinite as you'll have realised from my drawing above,.. My stick man plank with a few notes on focuses!  Biggest issue is often the head placement – many people go into ‘chicken head’ pose and their face/head drops forward to the floor. A good visual here is to imagine (or put!!) a mirror on the floor under your face – you need to be able to see ALL of your features as if you were looking into a mirror standing up – and at the same time keep your face away from the mirror – but not so far you get double chins!!….

Please no comments about dimensions of my man/woman – it’s not about my ability to draw.!!

Hope this helps those not sure – please ask your gym instructor/PT/Pilates trainer to check your form and give you the focuses you need to keep it an optimal plank.  Even if you don’t train with them on a 1:1 basis, a good trainer will be happy to spend 5 minutes helping you get it right!!……

Happy planking...