Low Back Pain? Read this!

Release and Recover

with Roll Model Method®


Did you know low back pain is

THE LEADING CAUSE OF DISABILITY WORLDWIDE?

In 2020, it was estimated that 619 MILLON people were affected by low back pain globally. And that number will increase to an estimated 843 million by 2050. (According to the WHO).

So it’s highly likely that at least 10% of you reading this very email have had or currently have low back pain symptoms.

As someone who has dealt with chronic low back pain, I literally feel for you.

On April 11th I want to help you learn how to start to manage that pain on your own.


This is the game changing protocol that helped me stay pain free when I was dancing. And keeps my back supple today for my workouts and everyday living.

I know that when you are in pain it’s hard to think. It’s hard to be present with your family and friends.

It’s hard to WANT to move because it hurts to even bend down to get a pan out of the cabinet (been there, UGH!!)

So come learn some self massage techniques that can help start the process to change what’s going on with your muscles, nerves, and body alignment.

And get BACK (pun still intended) to doing the things you love to do.

DEETS below!

Date:

Saturday April 11 @ 10-11:30am

$49

Please bring your own balls!

You will need the original size balls (or medium if you prefer those), air-filled courageous ball, and alpha ball (optional).

Need balls? I have them all at the studio for purchase!

Suggested clothing: wear a more fitted top and pants, as some of the massages we do tend to get caught in looser fabrics.

Sign up Today!

Thoughts on core EFFORT. An all caps explosion!

I have had some thoughts these past few weeks about the EFFORT we put into Pilates and other movement practices. I have probably described this feeling to many of you: when I first started practicing Pilates (I was a teen when I began taking classes) I remember my first understanding of how to feel an exercise. I believe it was the first moment I learned how to use INTERCEPTION: listening to cues that happen within the body. (Versus PROPRIOCEPTION, which is feeling your body in the space around you). 

And in Pilates there is this special thing that happens. You FEEL the movement working but it also feels more EFFORTLESS than the way you may have been doing it. It’s like at the same time it is harder than what you were doing but it’s also easier. HOW IS THIS EVEN POSSIBLE?

So what I want to talk about is EASE within the EFFORT. A great example is using your deep transverse abdominals. Those are the muscles we train to get stronger in Pilates. We train to learn how to FEEL and LOCATE the abdominal muscles so we can use them more often through our days (are y’all enjoying my ALL CAPS trend for this post?)

Your deep abdominal really only work to about 60% effort. There are studies. Here is one if you like to read studies.

Try this with me:

Make a fist and squeeze. Now squeeze it to what feels like 100% effort to you. Maybe you start shaking a little. Maybe you can’t hold it for very long. It makes me feel a little yucky. 

Now back off that effort. Can you estimate what a 50% squeeze feels like? How about 10%? 

So now let’s translate that to your core muscles.

Take a deep breath in and imagine filling your belly with air first, then feel your ribs expand. Everything fills in 3 dimensions, the front, sides and back of your body expand. Even your pelvic floor is widening. 

Now exhale and imagine you are blowing out candles on a birthday cake. Slowly let that air out. Now there is one TRICK CANDLE. Continue to exhale out your air and try to blow out that last candle. It’s like you could blow out past empty.

Do you feel what happens as you empty your breath? You should feel some tensioning in your abdomen. Around your waist it should feel like it’s getting smaller inside your pants. Your ribs should feel like they are “closing.” 

Careful not to tension so much that your neck and shoulders and jaw get involved. That’s more in the 100% range. That just right amount of tensioning in your core is truly about 60% effort.

THIS MEANS THAT PILATES IS AWESOME FOR YOUR ABS!

But you already knew that because you read this newsletter. The better news is that it’s this lower level training is really important for your core needs. Weight training is having a moment and I am HERE FOR IT. Especially that I am seeing more women willing to get into the gym and begin to lift heavy.

BUT WE STILL NEED PILATES.

We need body weight or spring tensioned work to access our core in a way that we can bring into the weight room, or into your favorite sport, your walking habit, your bike ride, lifting and holding your kiddos or grandkiddos, geeez even a heavy load of laundry! 

And if you don’t lift, please don’t feel bad. Pilates helps you in all the ways you love to move! (But lifting really is also really good for you). 

If you just want to MOVE MORE, join one of my group classes on Tuesday or Thursdays at 5:30pm!

A Belated New Year's Post!

I hope this finds everyone RECOVERED from the holiday hustle and bustle. I personally did a lot of driving during the holidays which makes me pretty sore. I made sure I took some time for myself to get outside on a walk (even if it was a quick one) or do a little stretch here and there. I even put in my toe spreaders to relax and watch a movie at home. You know what I did not do? Work out. And you know what else I did? Eat all the cookies. 

But here is the thing: I did not feel bad about it. I did not beat myself up about it. It was my choice what I ate. BUT I made sure to always have a smoothie or salad in my day which helped me feel FULL so I didn’t turn into a full on cookie monster. 

No matter what choices you made this holiday season, I am here to tell you this: 

Don’t beat yourself up! 

I encourage you to try to stop feeling like you have been “derailed” if you didn’t workout. Or that the holidays “got you off track” because of all the sweets. Or you need a “start fresh” for the New Year. One week of time with family or friends does not automatically mean we are starting from zero. It also means we got to spend precious time with loved ones and that can be fulfilling in all sorts of ways.

So I challenge you this year, when you hear that negative self talk creeping into your head to remind yourself of what you have done that is GOOD for yourself. Every day we make choices about what it is we do, how we move, when we might add in a stretch, a veggie, a walk, or have one less drink. All the little things we are doing that are GOOD for ourselves is what matters. Those choice add up in the week. Did you walk the loop at the mall or get on your treadmill on a rainy day? That’s extra movement you maybe would not have taken otherwise! Did you drink an extra glass of water? Did you add an extra veggie to your plate? Are you getting in bed a little early? Take time to celebrate those small wins instead of getting stuck on what you should be doing better!

I promise the more you focus on the good stuff you are doing and how it makes you feel, the more likely you are to DO the good stuff!