ANDROMEDA GRAZIANO
MOVEMENT PILATES BMC®
AUTUMN WORKSHOPS
Pelvic Floor & Core | Lower Back | Neck & Shoulders
3 special workshops focusing on the most important areas of your body to bring you better support, improved posture and greater awareness.
PELVIC FLOOR & CORE
This workshop has now taken place.
If you wish to receive the notes of information and exercises shared, please get in touch.
Discover the phenomenal strength of your pelvic floor and core strength muscles and gain awareness of their structural importance.
For men and women alike, the 3 pelvic floor muscles and 6 core stability muscles are of utmost importance
to uphold not only your skeletal structure but also your organs.
Organ support
Pelvic floor muscles support our bladder, uterus, rectum, prostate and abdominal organs against gravity and any added downward pressure.
Structure & Stability
Pelvic floor and core stability muscles make up our inner ‘core’ which stabilizes our pelvis and lower back.
Form & Function
Pelvic floor muscles control both the opening of the urethra and rectum and so prevent leakage.
Circulation
Pelvic floor muscles act as a ‘sump pump’ to pump blood back up towards the heart whilst core stability muscles support your digestive system.
LOWER BACK
This workshop has now taken place.
If you wish to receive the notes of information and exercises shared, please get in touch.
Release the tension held in your lower back muscles, release your pelvis and gain range of movement in all 3 planes of motion.
The lower back is the part of the back between the bottom of the ribs and the top of the legs.
Most of the lower back is made up from muscles that attach to, and surround, the spine.
The spine is made up of many bones called vertebrae.
The vertebrae are roughly circular and between each vertebra is a disc.
The discs between the vertebrae are a combination of a strong fibrous outer layer and a softer, gel-like centre.
The discs act as shock absorbers and allow the spine to be flexible.
Strong ligaments also attach to nearby adjacent vertebrae to give extra support and strength to the spine.
The various muscles that are attached to the spine enable the spine to bend and move in various ways.
The spinal cord, which contains the nerve pathways to and from the brain, is protected by the spine.
Nerves from the spinal cord come out from between the vertebrae to take and receive messages to various parts of the body.
Release tension, gain motion and re-pattern the muscles in a perfect sequence of bones that create the structure that is your lower back:
5 lumbar vertebrae
Sacrum
Coccyx
Pelvis
NECK & SHOULDERS
This workshop has now taken place.
If you wish to receive the notes of information and exercises shared, please get in touch.
This is where your postural habits take hold. Learn new patterns, release tension and enjoy renewed movement from your head to your fingers.
Looking at screens all day, hunching over a keyboard or bending forward to peer at our devices, frequently leaves our neck and shoulders feeling stiff and tense. The good news is that with just a few exercises tension and stiffness can be released.
Opening up your neck and shoulders can also improve your posture and your breathing. By adding strength to these areas, you can learn how to sustain better posture so that you benefit in the long term.
As each finger relates to a specific part of your shoulder, clavicle and scapula, you will also discover cause and effect.
Come to the workshop and learn how to release tension, move with a sense of strength and grace, and feel how you are connected from your head to your fingers.
PELVIC FLOOR & CORE | LOWER BACK | NECK & SHOULDERS
When your pelvic floor and core are not strong enough, your lower back, neck and shoulders will take the strain.
Improved strength and awareness in your pelvic floor and core will enable more mobility and range of motion in your lower back, whilst improved posture in your upper body will release tension held in your neck and shoulders.
These workshops comprise of a series of Pilates based exercises to strengthen and stretch the appropriate areas with explanations given through anatomical images, and end with relaxation techniques and time for questions. All information shared is sent to all attendees to enable ongoing home practice.
All workshops are held in person at Highlands Village Hall, 5 Florey Square, Winchmore Hill, N21 1UJ.
For any queries and further information please contact me.
Workshop notes fee: £10
If you would like to receive information and exercises shared for any of the Autumn Workshops: Pelvic Floor & Core, Lower Back, Neck & Shoulders, please get in touch to receive the notes.