Here at MindBody Physical Therapy & Wellness, we’re always looking for innovative ways to help our clients regain mobility and improve their overall health. Recently, we came across an interesting Wall Street Journal article about the potential benefits of walking backwards.
According to the WSJ article, walking backwards can strengthen muscles that aren’t worked as much by regular forward walking. By challenging our balance and coordination in a new way, backwards walking may also help prevent falls as we age.
There are upsides to this exercise and our team uses this exercise and incorporates into some client treatment plans. We guide clients through short bouts of backwards walking, making sure they feel steady and secure. The challenge is doing this in a way this is safe and right for you.
We don’t expect backwards walking to fully replace regular walking – forwards is still the best way to efficiently get from point A to B! But mixing in some backwards intervals can help provide a useful strength and balance boost. To learn more about the potential benefits of backwards walking, check out the full WSJ article here.
centering concentration control breath precision flow
If you’ve ever said, “I do Pilates,” you likely know that the practice can take on many forms depending on where you learn the fundamentals and how you approach each lesson.
At its core, Pilates is a holistic practice that focuses on strengthening the body’s core muscles, improving flexibility, and enhancing body awareness and control. But, not all Pilates practices are created equal. Authentic Pilates, as taught at MindBody Physical Therapy and Pilates, takes your practice to an entirely different level.
By following a series of movements that are at the heart of every Pilates practice and emphasizing the following six principles, Authentic Pilates can help you reach new heights in your fitness journey.
These six principles are at the heart of every Pilates practice and are essential to achieving the full benefits of this practice.
Centering
Concentration
Control
Breath
Precision
Flow
CENTERING
Centering focuses on understanding where your body is in relation to everything around you- or finding your body’s alignment in space. This is done with a supported surface ( when lying down) and continues in other positions- sitting or standing.
CONCENTRATION
Concentration is the ability to focus and translating that focus to your movement. In Authentic Pilates, you work to make the neural connection from your brain to your muscles.
CONTROL
Control is a critical element of Authentic Pilates Practice, requiring practitioners to maintain proper form and alignment during each movement. This requires focus and mindfulness of the body’s position and movements, essential for achieving the intended benefits.
By working on mastering control, practitioners can improve overall strength, balance, and stability. It’s closely related to the elements of Centering and Concentration, as they work together to promote the mindful and precise movements that define Authentic Pilates Practice.
BREATH
Proper breathing technique is a vital aspect of the Authentic Pilates practice. It helps you maintain focus and control, and also oxygenates your muscles, promoting overall health and wellness. During each movement, it’s important to breathe smoothly and rhythmically. By paying attention to your breath, you can gain a deeper understanding of your body’s internal mechanics and make more precise and efficient movements.
PRECISION
Precision is a crucial principle of Authentic Pilates. Every movement should be executed with the utmost attention to detail and proper form, which demands a deep understanding of your own body and a willingness to continually refine your technique. By prioritizing precision, you can improve your overall body awareness and control, enabling you to move with greater ease and grace. This not only enhances your physical performance but also helps you avoid injuries and achieve your fitness goals more effectively.
FLOW
Flow is an essential element of Authentic Pilates. It refers to the smooth and seamless transition from one movement to the next, creating a sense of fluidity and continuity throughout the practice. Achieving this requires a level of coordination and grace that can only be developed through consistent and diligent practice.
By mastering the Flow component, you’ll not only enhance the physical benefits of Pilates but also experience a sense of calm and mental focus that can positively impact your overall well-being.
At its core, Authentic Pilates is a holistic practice that seeks to unite the mind, body, and spirit. By following the six principles of centering, concentration, control, breath, precision, and flow, practitioners can improve their overall health and well-being in many ways. This practice can help to build strength, flexibility, and body awareness, which can all contribute to a more balanced and centered life.
Authentic Pilates is not just an exercise routine; it’s a lifelong practice that requires a commitment to continual learning and improvement. Whether you are a seasoned practitioner or a beginner, there’s always more to discover about your own body and movement patterns. By embracing the principles of Authentic Pilates, you can achieve greater control and mastery of your body, and unlock the full potential of your mind, body, and spirit.
At MindBody, we know that Authentic Pilates is a beautiful practice that can help people achieve a deeper sense of control, balance, and wellness. By following the six key principles of centering, concentration, control, breath, precision, and flow, practitioners can improve their overall physical and mental health, which leads to a more fulfilling and balanced life.Just as Joseph Pilates planned when developing this system.
The Swim Across America Maryland event raised over 200K this year, the 2nd highest in the nation! This year the SAA-Baltimore Personal Challenge 2020 replaced the open water swim, calling participants to chose their own challenge for their fund-raising goal. Our team raised $4454! Here is a video that Annie made of the different teams and top fund raisers that participated in the event this year. Mind Body continues to support the effort to “make waves to fight cancer!”
Our very own Patty Wessels was featured on WCBM radio to discuss her approach to treating arthritis and chronic pain. You can read the description of the show and listen to Patty’s perspective by clicking this link.
“Arthritis affects ~50 million Americans and is the most common cause of disability among adults. We are talking today with Patty Wessels, a 16-year certified physical therapist from Mind Body Physical Therapy. She discusses how some of her arthritic clients relieve their joint and bone pain by using CBD oil, in addition to stretching and exercise. However, if you are experiencing arthritic symptoms or have been diagnosed with one of the over 100 kinds of arthritis and relation conditions, how should you approach trying CBD? Dr. G explains the Do’s and Don’ts when choosing CBD as a treatment choice.”
With more time spent athome, many people have taken up bird watching as a hobby. If you are new to birdwatching, the Audobon Society has a link of Maryland Specific resources to help you get started identifying birds and connecting with other local birdwatchers in the area. Appreciating the color, sounds and personalities of the birds in your backyard is a beautiful activity to embrace during this time.
“Birds are kind of beautiful to me because they’re living their lives alongside us and doing all the things that we do.” —John Rowden, PhD, of The National Audubon Society
If you’d like to take your bird watching to the next level, the Audobon Bird Guide App can help you easily identify the names of the birds based on their song and appearance. Investing in a pair of binoculars and/or feeders can help you get a closer look and improve your sighting. If you’d like to record the birds you find, this might be a great opportunity to pick up that old digital camera that’s been collecting dust in the closet! Taking photos and keeping a record of the birds who’ve made a home at your home could add a lot of joy to the observation process. The Cornell Lab of Ornithology has a database called the “eBird”, which allows you to track your bird observations. You’ll be able to record your findings and look back upon them over the course of time to see the array of species you’ve noticed and appreciated.
If I told you that devoting 15 minutes every day to quiet time could improve cognitive health, would you be surprised? Harvard neuroscientist Sara Lazar outlines the scientific process by which meditation nurtures the brain. It’s fascinating! click the link below to read the article, How Meditation Changes The Brain, Mindworks
This fast company article explains the science behind the aging process and examples of lifestyle traits that can exacerbate a decline in cognition. It also offers a three-point plan to promote “resilient aging” by activating neurogenesis in the brain. At Mind Body, we take health and wellness seriously and work one-on-one with individuals to develop exercise plans that improve flexibility and reduce pain. Beyond physical exercise, we promote nutritious eating habits, improved sleep and increased mental stimulation as habitual habits to promote longevity and and improved wellness! Take a look at this article and let us know in the comments how these habits have improved your physical health.
2020 has launched and office life is in full swing! Are you preparing for a presentation or public speaking event? This article from Harvard Business Review offers tips on public speaking and talks about how Steve Jobs made his keynote speeches appear effortless! Take a look at the article here and think about adopting these concepts for your next public appearance:
Rehearse over and over again
Remember that the two most important parts of your presentation are the beginning and the end
Practice under mild stress to simulate a real world experience
Here is an interesting article about the effects reading has on the brain, specifically when reading fiction. When we read a novel, we follow characters in their journey through pain, struggle and joy. The article explains that reading fiction “brings us access to a character’s interior world in a way we normally do not with journalism, and we are more likely to willingly suspend disbelief without questioning the veracity of what people are saying.” This practice opens us up to other people’s feelings and emotions, making us more socially aware and sympathetic to the struggles and feelings of other people we interact with in real life. Here is a link to the BBC article:
By the way, did you notice that we have a free library at Mind Body? We have an assortment of fiction books that, according to this article, might make you a better person! We believe in full wellness, both in Mind and Body, and we encourage you to take a book home with you to read next time you’re in the studio.
On Saturday, September 7th, Wendy participated in “Big Shoulders,” a 5k swim on Lake Michigan in Chicago. The water temperature this year was 61 degrees (which is 10 degrees below normal for this time of year!) Not only that, Wendy and 750+ other swimmers were required to swim an additional five hundred meters due to incorrect placement of buoys. Wendy was very cold and tired but able to push through to the end. Are you thinking about signing up for a race this year or feeling ready to begin a new exercise regime? Schedule an appointment with one of our PTs for an evaluation. Another option is to take advantage of our Bridge to Fitness program.This is a supervised exercise program (tailored just for you) that will focus on technique and the mechanics of the home exercise program. It will help you gradually increase the intensity of your workout under the consultation of a therapist. Call the front desk for more information.
It’s that time of year again! As summer winds down to a close it’s our last chance to take a deep dive into the water to help raise money for cancer research. Swim Across America is a national nonprofit organization that raises money and awareness for cancer research through swimming related events. Team Mind Body is participating in a charity swim to raise money for the cure and you can donate to the team here.
Baltimore’s Swim Across America pool swim is happening on September 14th in Mount Washington at the Meadowbrook Aquatic and Fitness Center and the Open Water swim is on September 15th at High Tide Farm. Swimmers of all ages and skill levels are invited to register, and all proceeds support immunotherapy clinical trials and research at the Sidney Kimmel Comprehensive Cancer Center at Johns Hopkins.
Swimming has a multitude of health benefits because it works muscles throughout the whole body. It increases heart rate without stressing the body, tones muscle and builds strength and endurance. It is a great cardiovascular activity and a safe exercise for people with injury or arthritis. This Medical News Today article outlines the physical and mental benefits of swimming which include boosted mood, stress management and improved sleep.
We hope to see you out at the Swim Across America pool swim on September 14th or the Open Water swim on September 15th. If you’re not quite ready for the swim, you can participate by cheering on the swimmers or donating to the cause. Here’s a link to the Swim Across America Homepage to learn more: https://www.swimacrossamerica.org/site/SPageNavigator/Find_Open_Water_Swim.html
