In Perfect Symmetry

By Beverly Hills Posture – a posture & rehabilitation institute and more


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The BHP Pilates Plank Series-

There is no doubt that the plank has steadily been a staple for a variety of workouts- Pilates, yoga, fitness classes, personal trainers and one can often see it being displayed on the mats at the local gym. It’s fantastic for strengthening your body’s core as well as the muscles in your torso, keeping you stable and balanced. Specifically, it’s an isometric core strength exercise that strengthens the abdominals, back, and shoulders. The muscles involved in our example include: erector spinae, rectus abdominis (abs), transverse abdomens, (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.

We love the plank, however, to maximize the plank’s payoff, we believe it’s also good to keep things moving. We move in everyday life; our bodies are never stationary so why not infuse the plank with a little movement. It keeps the mind challenged as well as the entire body.  Below is a simple example of this, demonstrated by one of our certified Instructors. By adding small leg movements to this standard plank, it now becomes an overall workout, targeting the core but also incorporating the entire body. Try a few reps of these, at your own pace of course, and let us know how you feel!

  1. Going into your plank position- make sure your shoulders aren’t reaching forward but are open. Lengthen the spine. Elbows should not be locked, there is a slight bend so you activate your triceps. Make sure your pelvis is tucked under just slightly so you lengthen your low back. This is where the movement comes into play- lower one knee as you inhale, exhale and raise it. Repeat. Watch that your hips don’t fall as you go. Keep them level and strong. After a few reps, lower the knees and sit back into child’s pose.
  2. Another variation- Go back into plank (see instructions above), point your left toe out and down, then raise, drop, and repeat. Next side- point your right toe out and down, then raise, drop, and repeat. Be sure to lengthen the spine and to keep your hips stationary.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.

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Quote of the Day from #BevHillsPosture

We thought we’d share a quote today, by Joseph H. Pilates:

body, mind, spine, Chiropractic care, beverly hills

For those who don’t know, Pilates was actually named after its inventor- Joseph Pilates. He believed that the modern lifestyle, bad posture, and inefficient breathing lay at the roots of poor health. Due to that belief, he devised a series of exercises, training-techniques and methods for the purpose of rehabilitation. Many of his moves were inspired by yoga or created after the observance of animals. He then engineered all of the equipment that would be required to teach his methods properly. Once he had his tools he began working with injured soldiers and fatigued dancers. With all of his patients, he made sure to put a special focus on the core postural muscles, which helps to keep the body balanced and provide support for the spine. Joseph H. Pilates was a genius (in our humble opinion) and has been an incredible method of rehabilitation and fitness for nearly a hundred years. In fact, his methods are widely used within our own chiropractic practice.

If you are new to Pilates, have a few questions or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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Recharge the Soul

YOGACLASSDRAWING, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California‘Recharging the Soul’  is necessary and can look (and feel) many different ways. Sometimes a change of scenery is the answer: a trip out-of-town, a different rhythm of life to move through, a “breath of fresh air.” But for many of us, we may not have the time, funds or energy to take a trip, take a break from our daily responsibilities, or even go take an afternoon hike exactly when it may be needed.

Yoga is a science and an art form of transformation. Consider here that “transformation” doesn’t have to be something that is very involved and huge in order to be extremely effective and powerful. Yoga is a beautiful and multi-layered practice that can shift our current state any time of any day. We don’t even have to gather our gear and get ourselves into a yoga studio to make this happen. It is accessible (and quick) to find those necessary ‘recharges’ throughout our day – whenever needed – just simply focusing our attention to the Breath.

Breathing is the most vital part of human life. And yet, when things get busy or stressful, our breath is one of the first things to suffer. Poor breathing patterns negatively impact the body on many different levels. Yogic breathing techniques are simple and can be integrated throughout a day, seamlessly. The benefits of consciousness and proper breathing include: elicits the relaxation response in the body; creates a balanced source of energy moving through us; increases our lung capacity; boosts the immune system; feeds our organs with vitality; stabilizes the mind; maintains emotional equilibrium; facilitates the reduction of depression… just to name a few.

So, the next time you feel tired, sad, overwhelmed, unfocused, burnt out, or just feel you need a little “pick-me-up,” try this yogic breathing technique (this one can also be helpful for insomnia, and is safe to do for those on the fertility journey, as well as throughout pregnancy):

Nadi Shodhana Pranayama  (means: “alternate nostril breathing” or “channel cleansing breath”)

Benefits:

  • Lowers heart rate, reduces stress and anxiety & soothes the system
  • Said to synchronize the two hemispheres of the brain
  • Said to purify the subtle energy channels (nadis) of the body so the prana (life force) flows more easily

Notations:

  • You can practice this breath work up to 15 minutes at a time.
  • You are breathing normally through each nostril (no constriction/sound at back of throat).

How-to Step by Step:

Sit in a comfortable seat, with a tall spine, soft shoulders and a long back of neck (chin slightly down).

  • Gently close your right nostril with your thumb. Inhale through your left nostril fully, then close it with your ring and/or little fingers.
  • Open and exhale slowly through the right nostril.
  • Keep the right nostril open and inhale through it.
  • Then close it, and open and exhale slowly through the left.
    This is  one cycle.**
    Repeat 3 to 5 times (or more), then release the hand at the nose and go back to normal breathing though both nostrils.
    Feel the impact on your body, mind and spirit!

**Depending on your needs this breath can be practiced in a few different ways:

  • To balance: begin with the LEFT nostril — do many rounds back and forth — and end with the RIGHT nostril
  • To calm (also good for interrupted sleep): begin with the LEFT nostril — do many rounds back and forth — and end with the LEFT nostril
  • To energize: begin with the RIGHT nostril — do many rounds back and forth — and end with the RIGHT nostril.

Wendy Obstler, CYT, E-RYT,  is a certified yoga therapist, experienced registered yoga teacher and certified prenatal yoga teacher. Wendy is also the certified Lead Teacher and Ambassador of Strong Yoga™ 4Women. Since 2005, she has worked with countless women struggling with fertility challenges and has witnessed over and again the powerful benefits of yoga on fertility. Having used the practice of yoga therapy to heal her own severe back injury, Wendy enjoys sharing the transformational qualities of yoga with other individuals in chronic pain, healing from injury, post-operative rehab and as awareness for injury prevention.  Wendy is a therapist/instructor at Beverly Hills Posture, a proud member of both the International Association of Yoga Therapists and the Yoga Alliance. Wendy Obstler, CYT/E-RYT ©2013 All Rights Reserved

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.