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General Fitness and Well–Being

The Importance of Stretching Correctly

January 22, 2018
the importance of stretching correctly

Most of us stretch when we wake up in the morning or when we feel stiffness in certain areas. However, we should make stretching a part of our daily routine.

Whether you’re an office worker, runner, or fitness enthusiast, here are a few reasons on why you should be stretching correctly.


the importance of stretching correctly

To Improve True Flexibility

Forced stretching leads to opposite effects of stretching. If you’re just beginning (or just really tight) and find the muscle(s) not wanting to release, first relax into it instead of forcing the stretch. Only go as far as you can.
Relax and release a little at a time with every exhale (passive stretching). This way you’ll work with you true stretch and see more of an improvement in your flexibility. In fact, there are many types of stretching, choose the one that will work for you.

To Avoid Overstretching

Reduce the chance of injury from overstretching. The main reason to stretch is not only lengthen the muscle but to create more space in your joints and ligaments so there is less impact and so the bones can rotate properly to maintain appropriate range of motion.
Take one day at a time, and be careful not to go beyond your limit. Each day will be different. Know the difference between when you’re pushing yourself safely and when you’re over doing it.

the importance of stretching correctly the movement blog kindall payne

To Release Deep Muscle Connections

When stretching is done correctly and frequently enough, those aches and pains in deeper muscular areas can finally begin to release. Why? This is because deep muscle connections are all intertwined with each other. The psoas muscle, which connects to the lower back and top of the hamstring) is fantastic example of why the body needs to move and stretch as an entire system.

To Stretch Right for Your Body Type

Every type of body is unique and every type of body will need slightly different stretching techniques. Pay attention to your range of motion each day and where soreness and tightness may lie. Being aware about what your body needs each day will set how you perform, exercise, cool down, and stretch. Listen to your body and stretch mindfully.

Want more tips? Read this:

Tips for Working at Home

Ways to Release Tension

the Gyrokinesis Method the Gyrotonic Method

My Gyrotonic ‘Infused’ Well-Being Routine

August 26, 2015

Are you a practitioner of the GYROTONIC® Method and/or the GYROKINESIS® Method or curious about how to incorporate these methods into your daily routine?

 There are a number of ways to practice both of these methods on and off the equipment (which have seriously changed my life).


From being a GYROTONIC® trainer and dancer for many years, intertwining the GYROTONIC® Method and the GYROKINESIS® Method, mixed dance styles, and other fun and inspiring (yet challenging) techniques helps me to stay focused and interested in learning about why different techniques are important and how to master them in my own way.
Here are some great and simple ways how the Gyrotonic Method and the Gyrokinesis Method can be used interchangeably and within other routines. Check it out.

What the Gyrotonic and Gyrokinesis Method works on:

  • Narrowing of the Pelvis (deep core activation)
  • Abdominals
  • Hamstrings
  • Hip openings
  • Foot articulation
  • Breathing with intention
  • Stretching while strengthening
How both Gyrotonic and Gyrokinesis exercise help each other: Going from the mat to the machine, or vice versa, it is a good way to check in with alignment and strength (also telling sign of other habits).
Within both methods, you are learning complimentary, yet challenging movement and coordination skills. This is beneficial as it connects to other relatable movements such as dancing, swimming, yoga, etc.

The Free/ Can-Be-Done-Anywhere Routine

How the Gyrotonic Method and the Gyrokinesis Method helps: It reinforces neutral postural alignment and reminds us how to relieve pressure in the joints. Arching, curling and twisting are key components to maintain a healthy spine.
It also enhances the internal line (the fifth line) of energy for appropriate direction and force. This provides a great reminder to view and move the body as one entity. This combination of skill and practice can save you from further harm, if previously injured, and clarify movement functionality.

The Dance Routine

  • Ballet
  • Contemporary
  • Improvisation
  • Gaga (the movement language)
How the Gyrotonic Method and the Gyrokinesis Method helps:
It helps to find freedom in moving the skeletal and muscular system as a whole by enhancing a natural and continuous spiraling motion within the body. This becomes especially important when dealing with quick and unexpected movements.
This, in turn, helps to protect the body from unnecessary injury. Moreover, these methods allows one to become freer in movement, improve technique more swiftly, and to let rhythm (i.e. music and breathe) to work as a guide.

The Warm Up and Cool Down Routine

  • Body Awareness
  • Preparation
  • Goal strategy
  • Mindfulness
  • Personal safety
How both the Gyrotonic Method and the Gyrokinesis Method helps: After a Gyrotonic (equipment) class, for instance, sequences are given to do on your own at home, which are essentially part of the Gyrokinesis (mat based) Method.
As these can be done anywhere, it’s a quick and perfect escape from distraction and bad habits (i.e. before or after a performance). These methods focus on body awareness by first slowly to build the nervous system and cognitive input.
After queuing the body to a safe and fluid state, one can then continue with more vigorous, fuller movement as well as recover.
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