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alignment

General Fitness and Well–Being the Gyrokinesis Method the Gyrotonic Method Tips

Health & Fitness Goals: How the Gyrotonic and Gyrokinesis Methods Can Support You in the New Year

December 31, 2016
how the gyrotonic and gyrokinesis methods can support your fitness goals

As we move on towards another new year, here we go again with our resolutions and goals. According to sites like Statistic Brain and The Guardian, in 2015, people’s top ten resolutions included: losing weight, staying fit and healthy, and wanting to learn something new.

In fact, 38%-47% of people set fitness and self-improvement related resolutions for the new year. The good news is that we don’t have to wait for start of a new year for us to reset our goals. It’s OK to have ever-evolving goals, so change it up and be very specific.

how the gyrotonic and gyrokinesis methods can support your fitness goals

I personally believe that everyone is a mover, a dancer, a groover and, yes, we should want more health and fitness goals for ourselves. When it comes to resetting goals it might be best to take a different approach. If I want to incorporate more exercise into my new year goals but know I’m not a big fan of running, then my goal should be to ‘find a new exercise that I enjoy’ instead.
From teaching the GYROTONIC® and GYROKINESIS® Methods, Dance and even Barre classes – a lot of people are aware that they are ‘not a dancer’ and become timid with three-dimensional movements. Anything from walking, running to the train, standing up to get a cup of coffee, to sitting for long hours requires proper alignment and a certain level fitness. Posture, alignment,and fitness awareness can help maintain a healthy body for the long term, which I’m sure will compliment any other fitness goals you may have for the new year!

Here are a few important ways the GYROTONIC® and GYROKINESIS® Methods can help you with your fitness goals.

how the gyrotonic and gyrokinesis methods can support your fitness goals

GYROKINESIS® Floor Exercises contribute in stretching the hamstrings, adductors, abductors, shoulder, pectorals & strengthening the abdomen, biceps, deltoids, back extensors, and arches – just to name a few.

Awareness of Posture

Posture is such a big deal. We’ve heard it from our elders and our mothers and now you’re hearing it again. There are even posture apps that exist to support this importance. Posture isn’t just the spine. There are a lot of muscles involved in both sitting, standing, and walking. In order for us to adhere to those muscles we must focus on how the body should be moving as a whole. Clients have told me that they’ve felt improvement within their alignment the minute they’re finished their session.

Improved Alignment Overtime

Realigning the body, both muscularly and skeletally, from years and years of bad habits take time and over that time it’s important to realign correctly and efficiently. Alignment is especially important for balance and appropriate range of motion in the joints. Without this, the joints become impacted and no longer have room to move causing unwanted pain. Therefore, these methods (and its equipment) focus on the prevention and reduction of joint impact. Therefore, when this kind of alignment is maintained, usual areas of pain and stiffness are less present.

Strengthens While You Stretch

Functional flexibility supports strength and strength supports flexibility. Without one or the other your body could be in danger or prone to injury/pain. Both methods allow the body to move in its natural three-dimensional makeup. Without this type of movement the body can become rigid and resistant. In other words, we want our body to be able to respond to movement and impact like a rubber band: with elasticity (longevity) and strength (sustainability).

Improves Other Workouts

I always see more  improvement in my dancing, yoga practice, standing, walking, and even running when I’m taking Gyrotonic and Gyrokinesis classes regularly. This also goes for all sports enthusiasts and professional performers (i.e. Andy Murray as pictured in the cover photo). Many of my clients who play football, swim, row, etc. said that they’ve never have felt or performed better. It’s completely necessary that the body is challenged in all ranges, so when you need to focus on a specific area or exercise the entire body is all set up to support you and these methods do just that.

how the gyrotonic and gyrokinesis methods can support your fitness goals

No matter what your fitness goals are this year, next year, and beyond, be sure to try something new. In addition, you’ll never know what kind of positive reaction your body may have with experiencing full bodied movements that the Gyrotonic and Gyrokinesis Methods have to offer. It might be just the thing you’ll need for you aches and pains to be relieved once and for all.

Happy New Year and Beyond!

Love,

Kindall & Rob

TheMovementBlog

How the Gyrotonic and Gyrokinesis Methods Can Improve Health and Fitness Goals

Dance the Gyrokinesis Method the Gyrotonic Method

How the Gyrotonic Method Enhances Dance Performance

January 13, 2016
how the gyrotonic method enhances dance performance

Gyrotonic [Exercise] has been the perfect addition in my training and performance as a dancer after battling with injuries for years and trying different kinds of crosstraining. Gyrotonic[Exercise] helped me understand where my movement starts and what parts of my body should be working less (with less tension) and which ones I was ignoring. Every Gyrotonic session gives me valuable information about my body, but also makes me trust it more. The body knows how to work efficiently if we listen to it and follow the nature of the movement, Gyrotonic[Exercise] is the perfect way to reconnect and strengthen your body.

– Maria, Ballet/ Contemporary Dancer, Pilates Instructor

how the gyrotonic method enhanced my performance skills

What’s generally needed to enhance dance performance?

Technical ability/understanding

Healthy psychological levels

Neuromuscular coordination

Imagery skills

Musicality/Rhythm

Artistry/Expression

Athleticism

A sense of playfulness

how the gyrotonic method enhances dance performance

What does the GYROTONIC® Method focus on?

  • Neuromuscular coordination
  • Breathing patterns for optimal expansion and contraction
  • Maintaining less effort for more power and increased flexibility
  • Postural and movement alignment
  • Movement intention
  • Relating movement to everyday things, places, and objects
  • Whole body awareness
  • Mind-body connection
  • Rhythm and playfulness

how the gyrotonic method enhances dance performance

How does the GYROTONIC® Method enhance dance performance?

  • Firstly, the method’s movement intention and philosophy is parallel, if not the same, to dance training and most movement.
  • The body is viewed as a functional instrument that is beyond aesthetics.
  • You have to accept and be honest with your own anatomical make up and eliminate the need to imitate someone else’s (e.g. flexibility, turnout).
  • It improves both postural alignment and alignment during movement by increasing awareness.
  • It emphasizes using necessary effort to avoid working ‘too hard’, mentally and physically.
  • Thus, it helps the body to exert an effective amount of energy for longer lasting power.
  • It helps to overcome old habits that previously increased injuries, aches and pains, even mental barriers.
  • It helps one to take risks safely, explore movements fully, oh, and HAVE FUN!
A dancers’ performance skills could be broken down even further to elements such as self-esteem, cognitive learning, goal setting, fitness, and dieting. While performance enhancement needs further research within the Gyrotonic and Gyrokinesis community, let alone the dance community, this barrier could be broken by reporting more experiences, more case studies, and relate findings to existing movement and sports research.

Read up:

Beyond Physical Practice

Dancers as Athletes

Dance Fitness

Dance Science and the Dance Technique Class

Gyrokinesis

Gyrotonic

General Fitness and Well–Being the Gyrotonic Method

10 Reasons to Cross-Train with the Gyrotonic Method

May 26, 2015

Here are 10 reasons why you should cross-train with the GYROTONIC® Method.

Excellent for those wanting to expand and improve their existing workout routines.

Firstly, do any of the following (or anything similar)?

Pilates

Yoga

Cycling

Running

Walking

Gym training/Weight lifting

Tennis

Golf

Swimming

Rowing

Baseball

Football/Soccer

GYROKINESIS®

Dance

Perhaps consider cross-training with Gyrotonic to boost your existing routine.

Secondly, what does this ‘cross-training’ mean?

Cross-training is a combination of exercises from other disciplines. It can also be defined as a form of specific or non-specific training or both, which is beneficial for general conditioning and reducing injury risk.

For example, to enhance endurance during your running routine you would need to include cycling rather than stick to a ‘run-only’ routine.

Why else is cross-training important?

By only doing one activity, you are essentially working the muscles that are only used for that particular activity. For example, you may run or cycle almost everyday, which is an excellent workout, but then only to find something like yoga extremely challenging and vice versa.

Not being able to physically interchange between exercises can increase injury risk.  This also means changing the impact, for instance alternating running with swimming. Thus alternating workout regimes will benefit you in the long run (pun intended).

Studies have found in participants with Osteoarthritis in the knee who cross-trained with aerobic, strength and stretching exercises were able to walk and bend the knee more efficiently. This also improved their back and hamstring flexibility and the strength in the quadriceps.

In another perspective, studies have also shown that specific and non-specific cross-training can improve performance quality in endurance athletes. This because these athletes also need anaerobicabilities and strength, which has to do with optimal muscular production and density.

Lastly, why cross-train with the Gyrotonic Method?

  1. Gyrotonic offers a non-impact, circular and three-dimensional workout
    (a perfect match for any other form of exercise)
  2. Uses a mixture of movement styles and principles
    (think swimming, yoga, and tai chi)
  3. Enhances initiation and control of movement 
  4. Relates to the spirals of our anatomical make up
  5. Emphasizes proper core engagement
  6. Focuses on the alignment of the body as a whole
    (which enhances awareness)
  7. Excellent for jointand spinal health
  8. Increases flexibilityand strength
    (which enhances range of movement)
  9. Reduces risk of injuryand pain
  10. Beneficial for rehabilitationand pre/postnatal

Don’t wait until you’re injured and your Physiotherapist prescribes another mode of exercise. Do yourself a favor and build more with your exercise routine sooner than later (pretty please). You can start by seeking Gyrotonic discounts and specials from around the world.

While it’s pricey to keep in your routine, remember you can still benefit even if it’s once every other week. It can provide as a ‘check-in’ with your progression. You will really feel the difference. Maybe consider exchanging your weekly/monthly nail or hair appointment with a private or duet Gyrotonic session instead (wink).

Now, get to steppin’.

xo

General Fitness and Well–Being

Simple Ways to Release Tension Everyday

April 9, 2015

Releasing tension is something we can work on everyday. It can also help bring a sense of calm and clear-headedness.

Here are a few ways we can release tension.


Have you actually noticed when you hold unnecessary tension? If so, it could be due to a number of reasons such as doing a task that’s difficult, recovering from injury, or just feeling uncomfortable in a particular situation as it’s in our nature to ‘protect’ ourselves. If not, you’re in for an awakening.
Everyone’s body and ability is different, but there are a few ways we can at least gain more awareness about why we are tensing up in the first place. The most common problem areas are the neck, shoulders, and jaw. There are, of course, many more. Take time to find out yours.

Some causes of tension:

  • Stress and/or anxiety
  • Poor postural alignment
  • Poor abdominal/core strength
  • Sitting for long periods of time (why yes, I am standing as I type this post)
Enhance alignment and core strength when standing:
Align your bones ‘on top’ of each other:
  • Head over the shoulders
  • Shoulders over the hips
  • Hips over the knees
  • Knees over the ankles
  • Feet in-line with the knees
  • Imagine energy going downward through the feet and lengthen upward through the spine simultaneously
  • Continue to support your posture through your centre

Enhance alignment and core strength when sitting:

  • Use a pillow behind the back for support
  • If in a hard chair or on the floor, sit on a book and a pillow
  • Sometimes adding a book under the feet is nice too
  • Keep head in a slight nod, not too high or too low

Ways to find release:

  • If able, alternate between sitting and standing (I’m looking at you, office workers)
  • Draw your attention places of tension and relax those areas
  • Add deep breathing to your routine
  • Take a break already, you owe it yourself (and probably your computer)
  • And/or do one of the following:
    • Gyrotonic homework (nudge nudge)
    • Stretch or Yoga
    • Walk or cycle
    • Even just getting up to make tea or coffee will do
Why is proper alignment and relaxation important?
When can you practice?
Every day, every minute. Try releasing unnecessary tension while walking, at your desk, working out, texting, driving, on the tube– honestly, anywhere, anytime. Practice forms habit.
If you are still having problems, consider taking up Gyrotonic, Yoga, Pilates, or all three to cross-train your muscles. For severe problems, consider seeking treatment (i.e. Massage, Physiotherapy).
Have a good rest of your week!