Saturday, November 12, 2011
Seated Desk Pilates "Swan" Extension
A wonderful remedy for your back after prolonged sitting. It helps reverse the effects that gravity has of pulling us into a forward bent "C curve" position. This is great for strengthening the back muscles and improving posture. Make sure you slide your shoulder blades down away from your ears as you begin to rise, inhaling and lifting your breastbone to the sun. Exhale as you release back down to the desk.
Monday, October 17, 2011
Saturday, October 8, 2011
Wednesday, September 7, 2011
Tuesday, August 30, 2011
Offsite Group Classes by Teresa
Pilates with Teresa Mat Classes in Los Altos Hills
This "Heart of Pilates" class, taught by Teresa Maldonado Marchok MPT, begins with a short movement section to increase core temperature and prepare the body for the mat work that follows. Integration of a miniball and resistance band strengthens the core while protecting the spine. Acquire the skills to make immediate postural changes in the way you sit, stand and move. Expect increased tone, flexibility and beneficial crossover to sports like skiing, tennis and golf. Please bring a mat, ball and band. 9” miniballs and bands available for purchase at class for $10ea.
When: Tuesdays 8:40 am – 9:40 am Begins 9/18/12 with FREE Trial Class on 9/11/12 8:40am
Where: Los Altos Hills Town Hall Council Chambers
Teresa's Stanford University Pilates Exercise classes
Heart of Pilates
Class begins with several invigorating dances ranging from Hip Hop, Caribbean and Bollywood to get your heart pumping while simultaneously challenging your coordination and balance. We'll follow with Pilates mat work integrating resistance bands and miniballs. Expect increased core strength, flexibility and balance with crossover benefits to other areas of your life.
When: Mondays 5:00-5:50pm beginning 9/24/12-12/10/12
Where: Roble Studio at Stanford University Rm 42
Register: http://hip.stanford.edu/ (and click on link for "Group Fitness Classes" to find my class)
Pilates for Bone Building
With 1 of 2 women over 50y/o diagnosed with either osteopenia or osteoporosis, this Pilates mat class will address the unique needs of this growing population by modifying traditional Pilates exercises to keep you safe. Benefits include increased tone, flexibility, balance, core strength and postural awareness. Experience bone building exercises and understand how to decrease your fracture risk while navigating through life. This class is also beneficial for men and women with back disorders such as herniated discs or general back pain.
When: Mondays 6:00-6:50pm 9/24/12-12/10/12
Where: Roble Studio at Stanford University Room 42
Register: http://hip.stanford.edu/ (and click on link for "Group Fitness Classes" to find my class)
Teresa's Stanford University Lecture Lab Classes
Anatomy of Flexibility (3 classes at 1hr each)
Did you know a tight Piriformis is sometimes implicated in sciatica? Can you identify the origin of your hamstrings on your body? This 3-class series will cover the basics of anatomy, how it relates to flexibility and highlight how tight muscles can deleteriously impact posture. This will be your opportunity to ask the questions about your body that you think you should know already but don't, in a supportive environment. There are no dumb questions. You'll learn the principles of how to lengthen your muscles while maintaining ideal alignment to help achieve a balanced body. We'll also review the latest research. Handouts and practical tips that you can implement immediately will be shared to make a difference in your life!
http://hip.stanford.edu/ (and click on link for "Healthy Living Classes" to find my class)
When: Tuesdays Oct 4, Oct 11, (skip 18th) and Oct 25th 12:00-1pm Li Ka Shing Learning Center
Room 205-206 SORRY THIS CLASS IS FULL
Register: visit http://hip.stanford.edu/ (and click on link for "Healthy Living Classes" to find my class)
Desk Pilates (new class) (3 classes at 1hr each)
Understand the perils of prolonged sitting and learn simple techniques that you can implement immediately to combat the effects of a sedentary work environment. Cubicle inertia has a negative impact on many systems in our body. We'll review anatomy of the spine, understand resultant dysfunctions from faulty posture and acquire the knowledge to change faulty movement patterns.
When: November. Nov 8, 15 and 22nd 12:00-1:00pm
Where: Li Ka Shing Center at Stanford University Room 205-206 SORRY THIS CLASS IS FULL
Register: visit http://hip.stanford.edu/ (and click on link for "Healthy Living Classes" to find my class)
This "Heart of Pilates" class, taught by Teresa Maldonado Marchok MPT, begins with a short movement section to increase core temperature and prepare the body for the mat work that follows. Integration of a miniball and resistance band strengthens the core while protecting the spine. Acquire the skills to make immediate postural changes in the way you sit, stand and move. Expect increased tone, flexibility and beneficial crossover to sports like skiing, tennis and golf. Please bring a mat, ball and band. 9” miniballs and bands available for purchase at class for $10ea.
To register go to: http://www.losaltoshills.ca.gov/parks-and-recreation/activity-guide.
You can also call: (650) 947-2518 or email sgualtieri@losaltoshills.ca.gov for more information.
When: Tuesdays 8:40 am – 9:40 am Begins 9/18/12 with FREE Trial Class on 9/11/12 8:40am
Where: Los Altos Hills Town Hall Council Chambers
Teresa at Stanford
Teresa is founder of the Pilates program at Stanford and has been teaching lecture and movement classes through Stanford University's School of Medicine Health Improvement Program (HIP) since 1999.
Descriptions of current Stanford classes and links to register appear below.
Teresa's Stanford University Pilates Exercise classes
Heart of Pilates
Class begins with several invigorating dances ranging from Hip Hop, Caribbean and Bollywood to get your heart pumping while simultaneously challenging your coordination and balance. We'll follow with Pilates mat work integrating resistance bands and miniballs. Expect increased core strength, flexibility and balance with crossover benefits to other areas of your life.
When: Mondays 5:00-5:50pm beginning 9/24/12-12/10/12
Where: Roble Studio at Stanford University Rm 42
Register: http://hip.stanford.edu/ (and click on link for "Group Fitness Classes" to find my class)
With 1 of 2 women over 50y/o diagnosed with either osteopenia or osteoporosis, this Pilates mat class will address the unique needs of this growing population by modifying traditional Pilates exercises to keep you safe. Benefits include increased tone, flexibility, balance, core strength and postural awareness. Experience bone building exercises and understand how to decrease your fracture risk while navigating through life. This class is also beneficial for men and women with back disorders such as herniated discs or general back pain.
When: Mondays 6:00-6:50pm 9/24/12-12/10/12
Where: Roble Studio at Stanford University Room 42
Register: http://hip.stanford.edu/ (and click on link for "Group Fitness Classes" to find my class)
Teresa's Stanford University Lecture Lab Classes
Anatomy of Flexibility (3 classes at 1hr each)
Did you know a tight Piriformis is sometimes implicated in sciatica? Can you identify the origin of your hamstrings on your body? This 3-class series will cover the basics of anatomy, how it relates to flexibility and highlight how tight muscles can deleteriously impact posture. This will be your opportunity to ask the questions about your body that you think you should know already but don't, in a supportive environment. There are no dumb questions. You'll learn the principles of how to lengthen your muscles while maintaining ideal alignment to help achieve a balanced body. We'll also review the latest research. Handouts and practical tips that you can implement immediately will be shared to make a difference in your life!
http://hip.stanford.edu/ (and click on link for "Healthy Living Classes" to find my class)
When: Tuesdays Oct 4, Oct 11, (skip 18th) and Oct 25th 12:00-1pm Li Ka Shing Learning Center
Room 205-206 SORRY THIS CLASS IS FULL
Register: visit http://hip.stanford.edu/ (and click on link for "Healthy Living Classes" to find my class)
Desk Pilates (new class) (3 classes at 1hr each)
Understand the perils of prolonged sitting and learn simple techniques that you can implement immediately to combat the effects of a sedentary work environment. Cubicle inertia has a negative impact on many systems in our body. We'll review anatomy of the spine, understand resultant dysfunctions from faulty posture and acquire the knowledge to change faulty movement patterns.
When: November. Nov 8, 15 and 22nd 12:00-1:00pm
Where: Li Ka Shing Center at Stanford University Room 205-206 SORRY THIS CLASS IS FULL
Register: visit http://hip.stanford.edu/ (and click on link for "Healthy Living Classes" to find my class)
Sunday, March 6, 2011
Pilates and Travel
Many of my Pilates clients/Physical Therapy patients ask me how to keep their bodies intact and integrate their Pilates practice while on the road traveling for work or pleasure.
Here are my easy tips!
1) Many of you may know this already but spring for 4 wheeled luggage. I just purchased a carry on 4 wheeler and it is truly a backsaver. You can maneuver it alongside you with it upright rolling on all 4 wheels with virtually one finger! An ergonomic gem! Here I'm gliding this 47lb suitcase with 2 fingers. (Filled with a spine-not sure what security thought-and new Pilates tools from the Pilates Method Alliance conference in Palm Springs where I made my debut as a presenter)
2) Travel with a soft (9-11in) inflatable miniball and resistance band, both compact and highly portable. I keep them in a ziplock baggie in my purse.
On the plane Inflate the miniball just slightly and place it at the small of your back to help ensure proper pelvic alignment while providing wonderful lumbar support. Adjust inflation level to fit your spine/low back space. Airplane seating promotes either an "upright and locked" position of the spine or an unsupported slouched position. The miniball makes a great difference and your back will thank you for it. It's also good to drink a lot of water so you'll need to get up and walk which prevents rigor mortis. Wrist and ankle circles are helpful for your circulation and venous return. Head and Shoulder circles will help stave off stiffness, headaches and keep you mobile.
 |
| Band and Ball |
 |
| Slightly inflated-ready to serve as lumbar support |
 |
| Same slightly inflated ball as lumbar support |
At the hotel There are myriad uses of the resistance band for both upper and lower body strengthening and stretching. Pictured here is the hamstring stretch. The Hamstrings (muscles in the back of your leg) can get short and tight with prolonged sitting on planes. Hamstring flexibility is of key importance in maintaining good spine health. This mattress is firm so I just cleared the bed and did my thing. If you don't have a firm mattress, use the floor. The band saved me as later that day I spent more time on my butt than upright on skis in Park City. I averted injury despite imitating a human pretzel imbedded in snow more times than I care to mention.
For Core Strength, the Miniball is one of my favorite tools. Place the fully inflated miniball between your shoulder blades and drape yourself back over the ball with your hands interlaced, supporting your head.
On the exhale, hollow your belly as you slowly raise your chest so your bottom ribs come closer to your hips. Keep your head and neck relaxed, supported by your hands.
On the inhale, drape back over the ball. Because your moving from an extended position of the spine to just a diagonal line (neutral position) of the spine, it is safe for those with low bone density/osteoporosis.
Finally, if available-enjoy the amenities of the fitness room, whirlpool etc. that your hotel has to offer.
I hope you find this useful-Happy Travels!
Teresa
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