Improve and Enhance Your Pelvic Floor Fitness
(why is this important? click here..)
Saturday February 8th, 2020 from 2-4:15pm
There was a time change- we will now start at 2pm!
(please arrive 10-15 mins early to get checked in)
Spirit of Yoga
1420 E Southern Ave, Tempe, AZ 85282
Your pelvic floor health and fitness can (negatively or positively) affect efficient core activation, continence, sexual health, recovering from pregnancy, and more. It is possible to significantly improve symptoms quickly by learning and practicing these strategies.
We will explore a general idea of relevant anatomical landmarks without getting too mired up in the details.
With that information in mind, we will explore and create successful ways for you to engage your pelvic floor.
Once you get the hang of that, we will start developing and enhancing the coordination of your pelvic floor, core, and breathing.
You will learn specific exercises to work on at home, and these new skills will translate easily into many everyday movements.
Men and women are welcome! This workshop is open to a variety of fitness levels, but please make sure that you can get up & down off the floor unassisted.
Registration is capped at 20 participants to allow for individualized attention.
$75 early bird-registration until January 7th, 2020.
$85 January 8-February 7th, 2020
$90 at the door
(If you have taken this workshop before, please contact me directly at firstname.lastname@example.org for a discounted price)
Register now to guarantee your spot!
What you get:
- 2 hour and 15 minute workshop.
- A coreageous ball that you will use in the workshop and take home with you to allow for continuity in your practice.
- Access to online videos to supplement and support you after the workshop.
*All purchases are non-refundable. Credit may be applied to another workshop at Pippa's discretion.
Register now to guarantee your spot!
Questions? click here
Registration is still open or you can drop in.
New faces are always welcome, returning ones too!
(If you’re in the group classes and need some extra help, please bear in mind that you can always book a private mat lesson to get some one on one attention and personal corrections.)
5:30-6:30pm Intro to Pilates 1/7-3/25 #60608 $53
No Class: 1/21, 2/18
6:30-7:30pm Pilates & Stretch 1/7-3/25 #60607 $53
No Class: 1/21, 2/18
9:30-10:30am Building Better Bones 1/16-3/27 #60606 $58
($7 drop in)
Register Online Today!
For More Information: 480-350-5200
How can Pilates help you prepare for pregnancy, enhance your experience while you are pregnant, and recover from childbirth?
(What is Pilates? click here)
Pilates can help you prepare for pregnancy by strengthening your core, balancing your body, and improving your posture. Muscle memory developed before and during the early stages of pregnancy will help you recover faster after you give birth.
Pilates will keep you moving within a safe range of motion, focus on your breathing skills, help ease physical discomforts, and improve or maintain your balance skills as your body changes. When your workouts are designed for you specifically through all the stages of pregnancy, you can get a gentle, yet demanding workout that doesn’t raise your heart rate, cause undue strain, dehydrate, or overheat you.
Pilates is a wonderful way to get back in shape after pregnancy. You will learn key Pilates concepts that can be practiced at home and applied to your everyday movements. Pilates will help you get reacquainted with your post pregnancy body by strengthening your abdominals, engaging your pelvic floor, realigning your posture, and connecting with your breath to increase your energy as well as soothe your nervous system.
Click here for more information, prices, and special packages
Gift Certificates Available
Most of us understand the importance or benefits of training for exercise, especially specific practices such as Pilates, Yoga, running, jumping or lifting. We see the direct correlation between good or ideal form and alignment with athletic abilities as well as injury prevention.
We work our full body movements (squats) as well as isolated areas. (biceps, quads, abs etc.)
What about the pelvic floor?
How do you feel when you laugh, cough, or sneeze? Is anything else happening?
Where or what is my pelvic floor?
Imagine the area between your pubic bone and tailbone, then your two sitbones. Then, visualize those 4 points coming in towards center and up towards the sky. That area is your pelvic floor or diaphragm. Want more detail? Watch this you tube video, it is an anatomically correct 3D tutorial.
Why is it important?
This area is responsible for bladder control. bowel control, sexual function, support of the reproductive organs, and is often seen as the foundation or deepest layer of our core.
Some pelvic floor disorders are overactive bladder (OAB) or urinary urgency, stress urinary incontinence (leaking), pelvic organ prolapse (POP), and chronic pelvic pain.
Are there other parts of our body or activities we could improve by training this area? Yes! Posture, SI dysfunction, chronic lower back pain, gait, and more.
Do I have to isolate it in order to work or strengthen it? No! In fact when we use facilitated muscular contraction by recruiting other areas such as the glutes, transverses abdominus, or hip muscles we get a much stronger connection.
Why do we need to add different forms of training?
The pelvic floor muscles are composed of both fast twitch (fast contraction time, fast fatigue) and slow twitch (endurance) fibers. They require different types of challenges to improve fitness, and we ideally want balance in the ability of these fibers. Traditional plyometric training can hypertrophy or enlarge the fast twitch fibers. Too much bracing or static training isn’t ideal either. We want a dynamic, strong, and adaptable pelvic floor so we train for endurance, coordination, and strength.
How can I tell if I’m doing it correctly?
There are specific ways to measure contraction or activation of this area, but they aren’t always necessary. When we try different exercises (in different relationships to gravity) and work that idea of facilitated muscular contraction (getting other areas involved to feel more of an action) you can usually start to develop a more fine tuned awareness.
Once you find your most successful exercises to practice, consistency is key.
Just a few minutes every or most days will have a huge impact!
Want to learn more?
Register for my pelvic floor training workshop. (click here)
Read my blog post on my Pfilates training. (click here)
Contact me to set up a one on one Pilates session. (click here)
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