If you attend one of my barre or Pilates classes you will hear me talking about stacking the ribs on top of the pelvis and not popping the ribs.


What the heck does, ‘don’t pop the ribs’ mean? Do I mean not to pop them like a balloon? Well not exactly!! The ribs insert into the spine. The thoracic spine is the upper part of the back.
If you check out the image of Regulus our studio skeleton.

Regulus, in excellent posture!

Notice how the ribs are in line with the pelvis. The spine, when the ribs are in this position is what is called a neutral spine. There is a natural curve to the thoracic spine.


When the term “popping the ribs” or “thrusting the ribs”is used this means the ribs are pushing forwards in front of the pelvis and the thoracic spine is flat. What is happening is you are physically pushing the bottom of your rib cage out in front of you. Which can lead to upper back pain and abdominals that are no longer working efficiently, due to moving the ribs away from the pelvis, day-in-day-out. Your core is unable to switch on when you keep moving these muscle attachments away from one another.

Regulus popping it like it’s hot!


The human skeleton should be aligned so that the front of the ribs actually sits flush with the front of the pelvis. Think vertical line!
If you catch yourself slumping or slouching, whether it’s seated or standing, do you automatically lift up your chest to accommodate and re-align yourself?
Or perhaps a parent/teacher/significant person in your life may have said one of these phrases:
“Sit up straight!”“Stop slouching!”“Stand up taller!”“Pull your shoulders back”


Sound familiar?


Maybe you are getting pain in the upper back between the shoulders and compensating by pulling your shoulders back…
When you pop your ribcage out in front of you on a regular basis, believing it looks better for your overall posture, you’re effectively closing the space at the back of your rib cage which:
Makes it harder to get oxygen into your lungs and breathe optimallyDoesn’t allow your spinal cord to properly lengthenANDCan be a contributing factor to the cause and rehabilitation of abdominal separation

Go back up and look at Regulus the skeleton again….go on take a long hard look at it. From the side view, Regulus skeleton IS aligned with:

Ear on shoulder

Shoulder on rib,

Rib on pelvis,

Pelvis on ankle

I hope this helps, next time you re-align use the above alignment points to help you address the basic improvement of posture.
If you are pre/post natal and experiencing pain between your shoulder blades or any other area. Book a bundle of 3 x 1-1 sessions and I will help to address strengthening and releasing these muscles.
If you sit at a desk all day, I can come to your office and offer simple exercises to do throughout the day to counter balance sitting with a Desk Energiser session.

 

Creativity. Some people seem to have it in quantities. Every idea they have is brilliant, and
you’re surprised at how much they can create. Meanwhile, others suffer from a creative block.

Why is that?

While some people are more naturally creative than others, the most creative people still have moments where they have doubts or a writer’s block. However, many of them learned that exercising one’s creative mind is important when being creative. Here’s how.

But First
Sometimes artists struggle with getting started, or need help with creative exercises. It may just be a block, but a counselor or a therapist can help in those severe circumstances. Thanks to online counseling, it’s easier than ever, too. Sites such as Regain.us can help you grow as a person and help you stay creative.


Exercises to Do
Just like yoga or barre, creativity is an exercise you can perform, a muscle you can train. Here are a few ideas to get you started.

Set a Timed Amount to Be Creative
With exercising, you always have to set a certain time in the day to work out. The same applies to creativity as well. Set a certain time out of the day. The location doesn’t matter; some people get inspired in their office, while others like nature. Then, there are those who like to mix up their locations. Anyway, you can take as much time as you want, or you can time yourself. Sometimes, creativity happens when you are in a crunch. Experiment and see what you can come up with.


Don’t Be Afraid to Think of a Lot of Ideas
Some creative people believe that they need the perfect idea in order to proceed. This is simply not true. Sometimes, an idea can be simple, and even sound a little silly, but if you expand upon it, it could be awesome. When doing creative free time, why not jot down a bunch of ideas and see what you can come up with. Many of those ideas may be trash, but a
few of them may have meat on the bone and inspire you to proceed further with your ideas.


Set Time to Inspire

If you’re going to be an artist, you have to have inspiration. If you are a writer, read a lot. If you are an artist, look at some art and see how the artist draws. Obviously, these works are things you shouldn’t copy, but instead be inspired by. Try it and see what you can come up with.
Chances are, you can take someone’s else’s idea and make it your own.


Hone in on an Idea

Is there an idea you like? If so, why not hone in on it? If you’re an artist, try drawing the idea in many different ways. If you are a writer, try writing different writing prompts based on it. Your skills and ideas towards this concept will indeed improve over time, and you can perfect your
craft until that idea is ready for the world to see.


Don’t Be Afraid To Ask for Help
Finally, the best idea we can tell you is to get help from others. Ask your friends and family for inspiration. Talk to other artists, both online and offline. It sometimes takes a village to create your idea, and by getting some assistance, you may be able to improve your idea even more.

Speaking of family, if you have kids, you should learn how to exercise their creativity. For more ways you can teach kids to be creative, click here or look here. You can help everyone grow as a person, including yourself.

I remember when I was studying Shiatsu and one of the 3rd Years who had just graduated made a leaflet that always made me smile.  It asked the same question “What is Shiatsu?” and then said 

‘It’s not a dog….’ 

‘It’s not a kind of Japanese noodle’

‘It’s not a kind of Martial art’ 

I’ve seen other practitioners do versions of this too.  After all, when it can feel so amazing and works on so many levels of our being, how do we start to explain what Shiatsu is?

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1. Strength and definition

Barre Fit Classes
Barre at The View Studio, St. Andrews

When you work your thighs in a Barre Class, you target that muscle group from all angles. Three thigh exercises will work to fatigue the front, inner and outer thighs, strengthening the muscles from joint to joint. The same goes for your abs back glutes and arms. Use of your arms in Barre just holding in 2nd or port de bras is an excellent way to strengthen your shoulders as well as your back. You are also strengthening muscles that are often underused and underdeveloped.

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Are you in control of your movements during your exercise class?

Fundamentals of Pilates Workshop tackling the principles of ControlThe fundamentals of Pilates, the principles underlying this unique form of movement, teach and train individuals to develop control while exercising. The fundamentals, also known as the principles, are the main components of all Joseph Pilates’ exercises, including mat-based and standing exercises.

There are typically 8 principles included in Pilates’ exercise method, all of them helping to improve the effect of the exercise. Control is one of these principles and indeed, Joseph H. Pilates’ book, written in 1945, is titled ‘Return to Life Through Contrology’.

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3 Reasons to come to my Stretch Class

The importance of stretchingI have trained in a number of styles of dance so have always had the importance of stretch drilled into my head from an early age. The importance, benefits and the safe practise of Stretching really have been part of me since I could basically walk! I base my class on stretches with partners so you can get the full feeling of your full potential of flexibility for all parts of the body.

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Can YOGA really be classed as cardio exercise? 

try a power yoga for a cardio workoutWe feel the cardio workout from yoga, don’t we? But does it really count?

Traditionally this has always been up for debate, but according to a new study the answer is categorically ‘Yes’, as long as you do it fast enough, it is possible for you to burn serious calories equivalent to a light aerobics’ workout.

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Try the following from The View Studio to fix Abdominal SeparationWhen it comes to fixing abdominal separation, gone are the days when I can just say:
“Here are 4 exercises for you. Do them every day for the next month and let me know how you get on”
Sorry – was that what you were after?
A quick-fix?
Unfortunately in our Insta, have it now world, focussing solely on your mid-section and training just your abdominal muscles in an effort to ‘fix’ any distension in your tummy muscles is what’s called ‘spot reducing’.
Put simply, ‘spot reducing’ is where you focus on just one muscle group, one body part, or just one area of your body and try to tone the hell out of it!

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