PILATES MAT FOUNDATIONS
Are you living with the pain, limited physical movement and discomfort of Osteoporosis, Osteopenia, Rheumatoid Arthritis, Osteoarthritis, Bulging or Herniated Discs?
Did you know that we have helped 1,000's of clients get free of their pain and discomfort with Pilates?
However, did you know that not all Pilates movements are appropriate for your situation?
In fact, some Pilates movements could increase your pain.
We have solved the confusion and uncertainty of choosing what is right for you by removing those movements that are not appropriate, and cause further pain.
We created this 100% online video series of Pilates Mat Foundational movements that will help you strengthen your body around your injury so that you can start to live with less pain and discomfort.
Pilates Mat Foundations bonus videos
wE ARE INCLUDING 7 “Educate Me” videos to take your level of understanding about your body to the next level!
Included as bonus material in this 5 Step Video Series are 7 “Educate Me” videos that Jana will refer to in your mat movement sessions.
Take the time to watch all 7 “Educate Me” videos (a few times over). Once you watch these go back and do the videos over and over again, you will start to notice more mindful execution and understanding to your movement.
It is the refinement of your movement patterns that we are trying to improve. It is critical for your brain to understand what your body is trying to do, otherwise, what is the point?
what will you learn in Pilates Mat Foundations?
your core curriculum
Jana created the Pilates Mat Foundations course as a solution to a problem that she encountered over 10 years ago when she was starting out as a Pilates Instructor.
Jana developed a class called Mat Foundations that removed those ‘contraindicated’ or less than optimal movements and kept all the yummy good-for-you movements that support the body and strengthen it in a safe and effective way.
Step 1: A New Relationship With Your Body
Welcome to the beginning of your new relationship with your body! You will become a movement expert in your own right and will better understand why it moves (or in some cases does not move) as it should. You must be patient, this experience will be like learning a new language. Together, we will start to get our spines moving better then we will coordinate this movement with our breathing and make progress toward a living our best life.
Step 2: Working On Balance
Our movement experience in Step 2 will start to introduce the importance of working on our balance. The exercises we will be covering in today’s session will focus on the health of our hips from a joint perspective. From here, we will follow up with exercises that will work to balance out the muscles that support your hip mobility and low back strength.
Step 3: Lower Back Strengthening
Building on the low back strengthening work we introduced in Step 2, we progress in this lesson to nutritious movement for the shoulders. We will start to integrate upper and lower body movements that will provide us with more quality execution of our activities of daily living. Get ready to start to feel stronger and longer!
Step 4: The Flow of Your Movements
This lesson will start to focus on the flow of our movements. If you think about the first 3 lessons as learning the ‘pieces’ of good spinal movement and joint range of motion, we are going to start to put those pieces together as we work toward integration and flow of these movements.
Step 5: Hips, Low back, Shoulders and Neck
The fluid movement that we highlighted in Step 4 will continue in Step 5. We add on many more functional movements for our hips, low back, shoulders and neck. Jana will start to educate on how all of these movements start to plug into our standing and seated posture. By committing to a regular practice of the Pilates Mat Foundations series, your quality of life will improve!!
Bonus "educate me" series
These 7 videos they will explain the important concepts that will take your level of understanding about your body to the next level and will positively impact the way you live
Who Even Cares About Neutral Spine??
WE DO!! Neutral Spine is the position where the spine’s natural curves are optimized. The reality is that our life (old sports injuries, sitting at a desk for decades, having babies for some of us) has taken a toll on the actual position of our spine. When our posture is compromised, our body is so smart, it adjusts and we carry on. This video will explain how to find neutral spine and why it is important, it will also talk about considerations for neutral spine if you have a disc issue. Happy learning!
If you only decided to watch one Educate Me video - this is the one I would recommend. We are an under-oxygenated society. Our trillions of cells are like little gas tanks with their low fuel light perpetually on! We have literally forgotten how to breathe and our diaphragm muscle, which is our main muscle of respiration is often very weak and underutilized. When we are properly oxygenated, we have energy, our body’s systems work more efficiently and we can LIVE! Spend time with this video, it is a game changer!
Pelvic Clock 101
Our pelvis….where the heck is it and why do we need to be able to move it like a clock?? To make things really simple all you really need to know for this video is where your hip bones are (fancy name is the ASIS) and where your tail bone is (fancy name is sacrum). Because of our poor posture from so much sitting out pelvis it often tipped too far forward or sits too far back. This video will teach you why we need our pelvis to sit in its neutral position and then pelvic clock exercise sequence is the ‘how’ to get it there!
Did you know that short hamstrings (the muscles that live at the back of your legs in between the back on your knee and your butt) can wreak havoc on our posture and cause low back, hip and knee issues? Even though the hamstring muscle is not basic at all, this video will give you a good idea if this area could be causing you trouble and what you can do about it.
Rib Cage Basics
Calling all people with shoulder, elbow and wrist issues…...is that you? It is most of us!! Our rib cage plays a HUGE role in how our shoulder, elbow and wrist move (or in some cases don’t move). Our rib cage can ‘cheat’ for a lack of movement in our shoulder which then places unnecessary stress and tension in your back - it’s ALL CONNECTED!! Learn…..and be amazed…..the more you know!
Movement Do-Over: Learning to Walk
Chances are we do not remember learning to walk, right? BUT the truth is that very for of us actually walk correctly. Over time we get ‘stuff’ - plantar fasciitis, hammer toes, bunions, fallen arches, achilles issues, unexplained knee and hip discomfort….why?? This video will help you to discover some of the most basic mistakes you could be making over your thousands of steps a day, millions of steps in a year! Learning these basic changes will leave you “walking on air!”
Getting to Know Your Core
Many people believe that the 6 pack (whether you see yours or not) make up our abs. This is what the fitness industry has taught us. The 6 pack or Rectus Abs are only a small part of our core, so why the heck do we chase the goal of a 6 pack when in reality it is probably the least functional of all the abdominal muscles??? This video will explain the parts of our core - the floor, the ceiling and the cylinder. Become core savvy, your perspective on core strength will shift and so will your back pain, hip tightness, pelvic floor disorganiztion…...this list goes on and on.
"Change happens through movement, and movement heals.”
PILATES MAT FOUNDATIONS
Optimal Movements To Be Free Of Pain
My goal is to help you to learn and build these new skills into your everyday life – it is not what you learn on the videos that is important, it is how you incorporate your new knowledge into your everyday life. I love movement, I love helping new people fall in love with movement to become the best versions of themselves. Take your time to learn, have patience with your body, there are going to be challenging days and really good days. Just remember that consistency is key. A few minutes a day can make a world of difference.
Jana Danielson, MBA
Founder, Metta District, Lead Pilates and Lead Integrated Health Therapies
Connect with Jana
I would love to get you started on the same path of wellness, vitality, energy and freedom from pain that I discovered 20 years ago with Pilates.