{"id":339,"date":"2013-11-22T07:00:31","date_gmt":"2013-11-22T07:00:31","guid":{"rendered":"http:\/\/prescription4fitness.com\/blog\/?p=246"},"modified":"2014-04-27T11:22:53","modified_gmt":"2014-04-27T11:22:53","slug":"relax-into-exercise","status":"publish","type":"post","link":"https:\/\/www.pilates4fitness.com\/site\/relax-into-exercise\/","title":{"rendered":"Three Keys of Relaxing into Exercise"},"content":{"rendered":"
I notice many people believe it is difficult to find “pleasure” in exercise let alone to learn how to “relax” into it or to find the “ease” of moving the body.\u00a0 Historically, we have attached phrases like “no pain no gain,” “it hurt so good”\u00a0 “work for the burn” to our fitness regimens as if we were all into S&M.<\/div>\n
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When many newcomers enter my studio, the usual first reaction to the reformer, the TRX or the Tower is “that looks like it belongs in a torture chamber,” and the combo-Wunda chair\u00a0 always, “looks like an “electric chair!”\u00a0 With all the mirrors throughout the studio, one new student commented that she felt like she walked into the room straight out of “50 Shades of Grey.”\u00a0 I gave my best reassuring grin that I was not a closet dominatrix posing as a Pilates teacher.<\/div>\n

While the benefits of exercise and specifically, Pilates movements, are undeniably greater length, joint and tendon release as well as mind\/body relaxation, the rigor of the method, if performed with intention, will bring about a flush to the cheeks, a bead or two of sweat down the spine and the engagement of the muscles of the body to the point that you knew you were doing something right and at the same time “different.”\u00a0 Relaxing into the movement makes all the difference in the world and brings the pleasure into play.<\/p>\n

Athletes and dancers do it.\u00a0 It is what makes their work look so effortless.\u00a0 Coaches and teachers try to find the best way to communicate the approach of “relaxing” while pushing hard through a movement.<\/p>\n

It can be easier said than done.\u00a0 Oftentimes, people believe a) the harder I push, the easier it will come, b) the faster I run, the easier it will feel, c) the more strain and struggle I put into it, the better I will be at it.\u00a0 WRONG!!<\/p>\n

By relaxing and breathing fully, focusing on releasing the strain and tension of the work in the body and allowing resisted movement of the muscle, the body seemingly moves effortlessly to the point of its strength plateau.\u00a0 Continued work and effort will increase strength, tone and flexibility and ultimately we find a new plateau zone that we move to with ease, comfort and utter joy.\u00a0 You might find that you can actually walk away feeling accomplished, satisfied and good about having done something so good for yourself.<\/p>\n

Keys to Relaxing in Exercise<\/strong><\/p>\n

I have three keys for new students to aid finding the ease in their movement, a)breath, b)release and c)resist.\u00a0 They are my mantras in teaching and facilitating relaxation in bodywork with most new students.\u00a0 The body can sustain work, injuries are prevented; joints, ligaments and tendons are not worn down.<\/p>\n

\"Rebuild-Self-Pilates4Fitness\"Breath<\/strong> – The body will not move without it.\u00a0 It is the most crucial element<\/strong><\/em> to facilitating movement from the core center.\u00a0 “Inhale to initiate” by filling the entire cavity of the diaphragm with air and “exhale to exert,” by emptying the diaphragm, contracting the abdominal and moving the body.\u00a0\u00a0 When students find that they are not breathing but actually trying to “will” themselves into the movement (and usually with their eyes closed), they quickly appreciate that the absence of breath leaves them stuck or frozen and unable to move.\u00a0 Breathing helps release tension and allows the body to move much more fluidly and thus brings about a relaxed sensation to the movement of\u00a0 the exercise.<\/p>\n

Release<\/strong> – Letting go, like relaxing, for many people is easier said than done.\u00a0 Release of\u00a0 the neck and shoulders to initiate a breath seems like a foreign task to many that are learning to use the full length, depth and width of their diaphragm.\u00a0 Nevertheless, that is the task of letting go.\u00a0 <\/strong><\/em>Finding the freedom of the movement be releasing the neck, shoulders, chin of the stress, strain, tension and “extra energy” we carry around in this area to allow the body to move from a relaxed state.<\/p>\n

Resist<\/strong> – Now here is the paradox of finding a way to relax into exercise.\u00a0 With breath from the engaged core, releasing the strain and stress of the neck and shoulders, relaxed movements are resisted “from or toward”<\/strong> a desired point.\u00a0 It’s a paradox.\u00a0 Resistance implies work and relaxation is the antithesis.\u00a0 Repeating the relaxed, resisted movements of the muscles (8, 10, 12 reps) creates exercise.\u00a0 We resist away from the ground<\/em> to step, walk and run;\u00a0 resist gravity to push away from the floor<\/em> in a push up and we resist against the springs<\/em> of the reformer as we pull away<\/em> from the foot bar.\u00a0 Slowing down the resisted movement or speeding it up (changing the rhythm of the movement) challenges our mind and body and keeps the relaxation of the exercise dynamic.<\/p>\n

So for example, all overhead Pilates exercises, Corkscrew, Jack Knife or Boomerang necessitate the three keys of breath, release and resistance away from the ground.\u00a0 Performing the movement with TRX Suspension adds an exhilarating and dynamic challenge.<\/p>\n

Again, all of this is easier said than done and practice always makes it better.\u00a0 Who cares about perfect.\u00a0 It’s just exercise anyway!<\/p>\n

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If you enjoyed reading this post, resonated with it and smiled a bit, feel free to share! \u00a0<\/strong><\/em><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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