Liz Ann Kurdrna, Pilates instructor, feels like her emotional recovery from a rock climbing injury is ongoing yet “knowing that I have to show up for someone else…by teaching…it helps. It helps you uncover the stronger part of yourself.”
In this podcast episode, Liz Ann talks about her lifelong love of rock climbing as well as her participation in other outdoor activities such as swimming, snow skiing, and cycling. In Montana, where she’s lived for the past 20+ years, she teaches online and in-person Pilates. Liz Ann has competed in local Triathlon events with the Challenged Athletes Foundation.
In this video Liz Ann demonstrates a few Pilates Breathwork exercises.
To learn more about Liz Ann’s online classes, check her website. You can register for her Seated Pilates class sponsored by BORP.
Falls don’t always happen when you’re standing. Although balance and fall prevention classes help increase your odds of preventing a near fall, some falls are just unusual accidents. Like sitting in a chair where the seat gives way and your derriere hits the ground. That’s one unusual fall.
Fortunately, movement and flexibility classes improve your chances of diminishing the impact of the fall.
For more information on Balance and Fall Prevention, listen to this podcast episode with UCSF Physical Therapy Professor, Erica Pitsch.
The Mat Pilates class offered by BORP is described as: Designed by and for people with spinal cord injuries but open and beneficial to all, the Adaptive Pilates Mat Class is a unique class essential for those that sit in a chair all day and are able to get up and down off of the floor or have access to a raised mat. Liz Ann will lead the class through the basic principles of Pilates, helping you to get stronger, more flexible and even to have improved coordination. Pilates also uses specific sequential breathing methods combined with intense concentration on a specific body part to create an effective exercise routine.
To find out about other adaptive/accessible online movement classes, join the Facebook group: Movement Challenge.
Practicing Pilates can be done on a mat or with any number of devices such as the Reformer. Shannon Knorr, a yoga and Pilates instructor, talks about therapeutic Pilates to help with body alignment, pain relief, and more. Julia Carver, a Pilates and Movement Therapist, works with veterans who have experienced PTSD and other trauma to help them with neural reconnection.
For people with muscle weakening conditions, like muscular dystrophy, Pilates can help strengthen core muscles.
If you’ve joined me on this Self-Care Challenge since the first month, thank you! I hope you’re progressing well, learning a lot, and achieving a few goals you may have set for yourself. If you’re new to the Challenge, feel free to join us now. Briefly, here’s what you’ve missed.
The first month we spent identifying symptoms and/or health challenges we’d like to work on. I introduced you to six categories of Self-Care practices. We became familiar with the Health Storylines app. During Month 2 we focused on Diet & Nutrition. In the Glass Half Full Group on Facebook we shared information related to Diet & Nutrition. You’re welcome to join this group at any time to deepen your exploration of self-care practices.
The challenge this month is all about moving your body, and it’s not just called Exercise. That’s a scary word for some people. Even scarier for me is the term…physical education. That brings back miserable memories for me throughout elementary, middle, and high school. The competition, humiliation, and mandatory one piece gym suits never fostered a love of exercise. But I did enjoy other activities involving movement. I loved dancing in high school and college and never thought about it as exercise.
Recently I purchased a Fitbit Charge 2 device which I wear daily. The data feeds into the Health Storylines app. The wrist device tracks my steps which motivates me to walk more. There are days when I don’t officially exercise but do house and garden chores and I can hit 10,000 steps. That’s movement and it certainly counts.
But my feet and legs don’t work as well as they used to. I have drop foot and often am too fatigued to walk. That’s when classes such as gentle yoga and chair fitness classes are a big help. I’ve attended a variety of chair yoga classes and tomorrow I’m going to a Seated Tai Chi class. Adaptive exercise classes are wonderful.
But maybe you don’t have these adaptive exercise course offerings where you live? Or perhaps you just don’t want to leave your home? That’s when the DVD player becomes your coach. I am a big fan of gentle exercise DVDs especially when it’s hot outside and I don’t feel like driving to the gym. Here are some of my favorites: Yoga for the Rest of Us, Chair Dancing through the Decades, Simple Qigong, Sitting Fit Anytime, and Tai Cheng.
Join us in the Facebook group for a month-long focus on moving our bodies. I’ll share some evidence-based research studies as well as ideas for boosting your daily physical activity.
YouTube is a great place to find motivating movement video segments; here are a couple from the Glass Half Full archives:
