9. Centered Self (class 2). Whole body fascia focussed movement.

Centered - Fascial Release and fascia focussed Pilates

Welcome

Fascial release and Centering

1. Releasing the feet & legs. 'Centering' the spine, ribcage and pelvis. (70:22)
2. Releasing the hands and arms. Centering the shoulder girdle. (65:05)
3. Releasing the Pelvis and Lower Back. Centering the psoas. (64:24)
4. Releasing the upper back and neck. Centering the diaphram. (79:27)

Centering movement

Whole body fascia focussed movement classes

RESOURCES

SHORT VIDEO RESOURCES Feet & Legs

Pre-practice: Walking assessment of feet and legs (3:49)
Release feet with hands (19:44)
Calf Release with roller (5:00)
Hamstring release with roller - Release the back of the thigh (2:36)
Adductor Release with roller - Release the inner leg (6:17)
Quadruped foot and ankle release (2:31)
Pilates Warm up - leg & foot focus (6:38)
Progressive and dynamic hamstring and calf release in pike (1:04)
Practice conclusion: Walking assessment of feet and legs (3:10)

SHORT VIDEO RESOURCES Hands, arms and shoulders

Pre-Practice: Standing assessment at the wall (1:47)
Releasing latissimus dorsi and triceps to free the shoulders (6:11)
Releasing around the clavical (6:23)
Releasing the hands (14:15)
Floor assessment before roller arm work (0:54)
Roller Arm work - Center the shoulder girlde and release the chest (8:10)
Pilates warm up with hand, arm and shoulder focus (5:35)
Quadruped - Alignment for weight bearing (6:32)
Integrated movement - Building strength and flexibility (pike) (1:14)
Integrated movement - scapular and ribcage mobility and strength in side support (basic variation) (2:21)
Wall Jumping and final assessment - Building a dynamic fascial matrix and building strength in the shoulder girdle with rebounding (9:49)

SHORT VIDEO RESOURCES: Releasing the lower back, pelvis & psoas

Pre-Practice: Quadruped assessment (1:44)
Pre-practice Prone Assessment (0:52)
Pre-practice Supine Assessment (0:48)
Centering the pelvis and releasing the gluteals (23:44)
Pelvic Floor and Inner thigh release (5:03)
Activating the Gluteals with side lie hip series and clams (3:01)
Gluteal Stretches (2:35)
Pilates Warm up balancing lumbo-pelvic stability and mobility (9:28)
Releasing the side waist and creating mobility in the ribcage and thoracic spine. (4:13)
Prone quadruceps and psoas release. Acitvating the back of the hip (extensors) and finishing assessments to complete your practice.. (10:57)

SHORT VIDEO RESOURCES: Releasing the upper back, neck and diaphragm

Pre-Practice: Seated Assessment (3:54)
Roller release for head and neck (5:23)
Roller release for thoracic spinal mobility (12:54)
Thoracic Rotation - building mobility in the thoracic spine (3:44)
Diaphragm release (2:04)
Supine Breathing (7:16)
Pilates Warm Up focussing upper back and neck. (9:28)
Abdominal series: Strengthen neck flexors and abdominals. Release thoracic spine into flexion. (4:57)
Neck and upper back mobilty in pike. (4:49)
Mobilising the neck in multiple directions (4:25)
Mobilising neck and upper back Prone: suboccipital nods, movement patterning of the head on spine. Thoracic extension. (12:30)
Integrating movement: Cat to bird - neck and thoracic spine mobility and strength, adding complexity and loading shoulder girdle. (2:18)
Quadruped Thoracic mobilty: Cat, Puppy & Circles (1:48)
Strengthening the neck: Neck Isometrics and seated Assessment to finish practice. (5:58)

SHORT VIDEO RESOURCES: Spinal mobility with fascia focussed movement

Quadruped spinal mobility: Cat, Puppy, Circles & Lateral translations of pelvis and ribcage (4:56)
Starfish: A powerful fascial release for the side body, hips and spine including psoas and quadratus lumborum. (2:57)
Roller Assessment for Pre-pracitce core control (12:59)
Pilates Pelvic Curls with Lateral Translation (0:51)
Pilates Pelvic Curls with rotation (0:31)
Spine Twist Supine - Exploring Spinal Rotation in the lower back (6:50)
Active release sequence for the lower back, psoas and hamstrings (10:21)
Movement for gait patterning: Thoracic and lumbar rotation with gluteal activation. (8:16)
Side support variations: Mobilising and strengthening the shouder girdle, ribcage and thoracic spine. (3:40)
Taco Saw: Seated lateral flexion with flexion to mobilise spine (4:35)
Swan with rotation: Building spinal mobility with thoracic extension and rotation (9:11)
Roller Assessment of core control to finish practice (3:58)

SHORT VIDEO RESCOURCES: Integrating movement - Connecting Legs to Core

Centering seated on a chair (8:13)
Picking Up: Challenging functional lower limb and gluteal strength. Balance. (7:21)
Single leg challenge: Increase balance, leg and hip strength (3:42)
Pre-Practice Assessment (2:21)
Roller leg series: Integrating pelvis & legs with core, psoas strength & length (8:30)
Pilates Warm up - Integrating movement (15:20)
Strengthening the inner leg and outer hip (7:29)
Strengthening the back body - Integrating movement in hip and back extension (12:41)
Quadruped roller challenge - Whole body integration with 'leg to core' focus (2:11)
Standing Roller Hip Hikes - Functional Integration for gait (5:22)
Body Scan to complete your practice (1:25)

SHORT VIDEO RESCOURCES: Integrating movement - Connecting Arms to Core

Preparing the shoulder girldle: Side lie rotations, Breathing, Supine arms with weights (16:21)
Stretngthening the rotator cuff (6:12)
Integrating movement: Roller arms to core with fascia focussed movement (7:11)
Challenging Sequence integrating shoulders, side body and core. Balancing strength and mobilty with fascia focussed movement. (21:35)

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