If you’re one of the many who received a new bike this Christmas and want to enjoy cycling without getting injured, this guide is for you. Whether you’re a beginner or getting back into cycling, understanding how to ride safely is crucial.

What Should You Know?

Cycling, especially if new to you, can lead to back pain or injuries if not done correctly. Here’s what you need to know to enjoy your ride without hurting yourself:

• Build Up Gradually
  • Why? Because your body isn’t used to the new activity, jumping into long rides can strain muscles not accustomed to this level of work.
  • How? Start with short distances and increase gradually. Mix in other forms of exercise to build overall fitness, flexibility, and endurance.
• Ride with Proper Form
  • Why? Incorrect posture can lead to back, neck, or arm injuries.
  • How? Maintain a neutral spine to avoid too much arching or rounding, which stresses your lower back. Ensure your shoulder blades are stable to minimize arm pressure. Keep your pelvis and hips stable during the repetitive pedaling motion to reduce lower back stress.
• Ensure Your Bike Fits You
  • Why? A bike that’s too big or small can cause improper body alignment leading to discomfort or injury.
  • How? Consider a professional bike fitting. Adjustments to the saddle, pedals, and handlebars can make a significant difference in how comfortably and efficiently you ride.

When to Act?

Start cycling with these safety tips. If pain hits, look at your form. Check your fitness level. Make sure your bike fits.

Where to Seek Help?

Locally: Look for a licensed physical therapist or a bike fitting specialist in your area who can provide personalized advice and adjustments.

Why This Matters?

Prevent Injury: The right approach can keep you cycling without pain or injury.

Enjoyment: Proper technique and bike fit enhance your cycling experience, making it more enjoyable and sustainable.

Cycling is a fantastic way to stay active, especially during these times, but remember, everyone’s body is different. Tailoring your approach to your personal needs will ensure you get the most out of your new bike while staying safe and healthy. If you’re unsure, seek professional guidance to customize your ride to your body’s requirements.

Feeling Pain or Stiffness While Cycling?

If you begin to suffer any pain or already feel stiff when riding your bike, don’t wait. Call 512-215-4227 now to get started with our physical therapy team at CORE Therapy & Pilates. We’re here to help you enjoy a smooth, pain-free cycling experience. Let’s tailor a solution just for you! Click here to contact us.

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The Evolution of Pilates and Its Impact on Wellness

When exploring the effectiveness of Pilates in conjunction with physical therapy, it's essential to delve into its rich history and numerous benefits. As a holistic physical therapist with expertise in Pilates and the GYROTONIC method, I advocate for the synergy between Pilates and physical therapy.

Joseph Pilates, the mastermind behind this method dating back to the early 1900s, overcame his own health challenges, laying the foundation for what we now call 'Contrology.' Born with ailments like asthma, rickets, and rheumatic fever, his personal journey from fragility to becoming a professional boxer, circus performer, and self-defense instructor showcases the transformative potential of Pilates for rehabilitation and injury prevention.

Q & A With Stephen

Pilates Combined With Physical Therapy

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When it comes to relieving tension in your quadriceps, think beyond traditional methods. As a holistic physical therapist who combines physical therapy, Pilates, and the GYROTONIC® Method, I recommend using a rolling pin for an effective quad stretch. This unconventional approach allows for precise control and targeted muscle release. Discover the benefits and technique of using a rolling pin to stretch out your quads, and unlock a new level of relief and flexibility.

Tight Quads Issues

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5. Supine hamstring stretch with a strap

• Place your foot into a loop at the end of a strap. I prefer to use a stretch-out strap, but this can also be done with a towel, for example, if needed. 
• Try to avoid using objects that would stretch and make it difficult to pull your leg, such as a theraband.
• Once the strap is in place, keep both legs straight and use your arms to pull your strapped leg up until you feel a stretch in the back of your leg.
• Hold for about 30 seconds for the desired number of reps.

8. Sitting figure 4 stretch

• Sit with your weight evenly distributed on each leg bone. 
• Bring your right leg up with your knee bent.
• Bring your ankle on top of your left knee.
• This should create a "4" shape.
• Sit up straight and push down on your right knee.
• Repeat on the opposite side.

9. Kneeling hip flexor stretch

• Half kneel with your right knee on the floor. 
• Perform a posterior pelvic tilt (see #1) and lean forward onto your left leg. 
• You should feel a stretch on the front of your right hip.
• Repeat on the left.

10.  Standing runners calf stretch

• Stand with your hands on the wall or a stable surface. 
• Place your right foot behind you with the heel touching the ground.
• Lean into your left leg.
• You should feel a stretch in your right calf.
• Repeat on the opposite side.

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Hey guys, what’s up? It’s Stephen Dunn with CORE Therapy and Pilates and happy Monday guys.
I hope everyone had a fantastic Mother’s Day. It’s Monday morning I just wanted to come on and do a quick announcement. I put out a post on Friday afternoon about a brand new membership that we have recently launched. We had our first few folks sign up for it over the weekend and so I’m super excited to have some people in it.

Many of you might have noticed over the years that we did something on Monday afternoons called mindful movement Monday. It was was a 10-minute training video and it was something we did free. We did it for two or three years and we did it every Monday at 1:50 up until Covid-19. In that process it was a way for each of my staff members, all my Pilates instructors, me and my other physical therapists to teach classes. Little training videos that people could consume in a really quick time.  As soon as COVID hit we immediately stopped doing those trainings because we were no longer doing our staff meetings (in person). What we’ve done in the meantime since we’ve had these seven or eight weeks now of COVID is that we’ve been filming videos for all our virtual Pilates classes. We have been recording them and putting them in this membership site.

So many of you have been taking our group classes, our virtual classes over this time and I appreciate that so much… but many of you are a little bit leery of signing up for a class at 10 o’clock or noon and dealing with zoom and all that. This new membership now has over 60 videos and we’ll be adding to it all the time, 60 videos… beginners, intermediate, advanced, some with props, like foam rollers or a chair, a small ball, things like that. We’ve accumulated this really extensive list now and it’s all of our trainers, again some led by our physical therapist, some led by our Pilates instructors. The classes range from 20 minutes up to an hour and so it is live…

We are creating a Facebook group so that people that join this group will have access to a private Facebook group to ask questions, to get answers. We’ll be doing lots of fun stuff with this.

Learn more at www.PilatesToThrive.com and if anyone is interested we are running a special for the first 20 people to sign up… it’s a $10 off per month and with that said I hope y’all have a fantastic week. That is my message for today and we hope to see you soon.

We are open at CORE Therapy & Pilates, our physical therapy is open one-on-one. We are open for private Pilates sessions and we look to start opening up our group classes really soon as the phases continue in Texas.

Okay guys, y’all have a fantastic day and I’ll see y’all soon!
To schedule… https://mindbody.io/locations/core-therapy-and-pilates

Text 512.902.8794 for the fastest response…

The post Stay Active & Fit at Home – New Monthly Membership of Videos on Demand! appeared first on CORE Therapy & Pilates.

Have you ever been told that you’re overworking certain muscles? Have you ever been told that certain muscles are too tight? I’d like to talk about the mirror muscles.

The mirror muscles are the muscles that we can see in the mirror:  the chest, the six pack, the claws. Those are the muscles that I find with my clients who come to my studio with back pain and shoulder pain and hip pain and neck pain.

The common theme is that everyone is overdeveloped and tight in the front of their body. In particular, the pectoralis minor which sits underneath the pectoralis major, the hip flexors, this six pack, the rectus abdominis and the quadriceps muscles.

They pull the muscle, the body forward with sitting. With our new technology, we’re always texting, driving, and then what do we do? We go to the gym and we work those same muscles that are already overworked, that are already tight.

We’re doing bench presses. We’re doing crunches and planks. We’re strengthening all the wrong muscles.

I have a very simple philosophy at CORE. We release what’s tight. We release the mirror muscles. We strengthen the muscles in the back that are typically weak.

If we create that better balance, we can then strengthen some of the muscles in the front of the body. But we need a better balance, a better coordination of what’s to tighten the front relaxing and what’s to weaken the bag getting stronger.

So lock short and tight in the front lines long and weak in the bag. With that said, if you have any questions about any of this, reach out to 512-215-4227. We offer many ways to get into our world.

We offer free phone consults. We offer free in-house consults with a physical therapist, called a discovery session:

https://therapyandpilates.com/free-discovery-session/

We offer free in-house taster sessions with our Pilates, or Gyrotonic instructor:

https://therapyandpilates.com/pilates-free-taster/

Reach out with more questions. Tell us your story. We’d love to be able to help you more so that you can learn to not overwork the mirror muscles and work the proper muscles.

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Hey guys, it’s Stephen Dunn from CORE Therapy & Pilates. We are back for #MindfulMovementMonday. Today we have Megan teaching a class, and we’re calling it “Hips & Hammy’s.”

MEGAN: Hey guys! How’s everybody doing? Today, we are going to do a little bit of hip openers. We’re also going to do some strengthening to help keep those hips supported.

The first thing – we are going to start in standing. We want to find an empty space on the wall, which might be kind of hard here with us today.

If you like, you can use a yoga block because we’re going to be moving that leg forward and backward, side to side. Sometimes a yoga block is nice to stand on because then, you can just let your leg hang. If you don’t have a yoga block, that’s fine. Just be careful not to hit your toes.

Once we get to position on the wall, we are either going to stand up on that yoga block or hold on to the wall to the side of our hand. We’re going to start by moving that leg forward and backward.

We’re going to pick one leg to hang off. You can start with either one, then just moving that leg forward and backward, letting it kick and open up. If you can’t get that leg up that high, that’s okay – just small movements.

We want to feel that hip flexor open as you kick back and find that heel as we kick forward. When you feel comfortable that you can pick up the pace – this isn’t all about tightening the muscles. it’s about letting it swing, letting it open nice and gentle.

We’re kind of pressing down, so it is supporting us. What we’re going to do is take that leg and go in and out. It’s going to cross over the front of the body, nice and gentle, letting it kick across. I like to do these about 10-20 times each.

When we’re done with that, we’re going to do some figure eights. The leg that we’ve been swinging – we’re going to bend it to a 90° angle and we’re going to do some internal and external rotation here. 

We’re going to bring that knee in towards the body, then away from the body. Try to find that space, entering the femur head and the hip socket, moving around and getting that whole joint lubricated.

When we’re done with that, we’re going to turn and face the wall. We’re going to have hands on either side of the wall. We’re going to get that same leg up to a 90° and we are going to kick from side to side. You might want to step off the yoga blocks for this one.

Our hands are going to be on the wall, and we’re going to try to aim those knees for our elbows. That’s another kind of internal/external place. We’re going to cross, letting the hip flexor open as we kick it up to the side.

A couple more of these, having that nice big opening on the side as we kick out to that elbow. Now we’re going to do all these on the other side. Picking up the opposite leg, we’re going to go front and back, nice and gentle. Let that hip flexor open.

Find your support by pressing down to that leg that is firmly planted on the ground. Now let’s bring that leg side to side. Letting that outer side of the leg get nice and long as it crosses over the body, letting the inside of the leg open up as we kick out to our side.

We’re going to go into those figure eights with the knee. Letting the knee lead the movement, but feeling the hips as we’re doing this.

Then we’re going to go back to the wall. Hands on either side, and work on getting that knee up towards those elbows. If you can’t get it all the way up, that’s okay. That’s just where we want to aim for.

Then we’re going to come over to our mats. I’m going to pull out a couple of knee pads. If you have bad knees, you can use a folded up towel for this. Maybe a yoga bolster would help.

What we want to do is start at a lunge position on our knees. Bringing that right foot forward, we’re going to try to have a 90° angle on that foot. That knee is resting on the knee pad, then take those hands and put them on either side.

We’re going to roll forward so that we’re opening up in the hip flexor but we’re supported. We’re not just hanging on to that knee, but we’re finding our heel. Bringing our weight, shifting over to  the right foot as we let that left hip flexor open.

Feel free to take your hands off, or keep your hands down at your side. From there, we’re going to roll back. Now the weight is on our left foot. We’re going to flex the heel and bring the crown of the head down to almost touch that knee.

You should be feeling a pull in the hamstrings there. We’re going to take an inhale here. As we release it, we’re rocking that hip forward and letting that left hip flexor open. It’s like you’re trying to reach that quad down to the floor.

Take an inhale, and on your exhale, we’re going to shift back. Find your heel. Pull those toes back up toward your head. Let the crown of your head tuck to open up that backline of the right leg. Take an inhale.

On our exhale, we’re going to come back to neutral, then we’re going to switch sides. Again, if you need it, find your support. With your hands, if you need it, they are there for you.

You can walk that left foot forward to a 90° angle, then leaning forward and letting that right hip flexor open up. You want to feel nice and supported on the left foot.

Now rocking back, pulling those toes back towards your head, letting the crown of the head almost try to touch the knees. Then let’s rock forward one more time. Trying to stretch that quad, stretch the hip flexor with the head and the chest up.

That’s going to help you find that stretch in the hip flexor as opposed to having that head down in this one. From there, we find that heel. Pull the toes back. Now the head can drop. Now we’re trying to get the crown of the head down to the knee.

Coming back up to neutral, we are going back down on our knees. We are going to lay down for a couple more minutes, and we’ll finish up with another low hamstring stretch.

So laying down on our back, we are going to find resistance bands and towel. Whatever you’ve got lying around the house –  a dog leash would work fine. I’ve done it with that before.

We’re going to start with both legs on the ground. We’re going to take that strap and hook it underneath that right foot. Taking an inhale, we’re going to exhale as we use that strap to help open up that back leg.

Bringing that leg back towards your head, you should feel a deep stretch here. IF you want to find that a little further, pull those toes back towards your head. Reach through the heel and try to straighten out that leg.

Take an inhale. As we exhale, we’re going to come out of that 90° position just slightly. Then we’re going to bring that right leg over the left side of the body.

From here, – be gentle with yourself – you can work that leg up and down. Bring that up towards your head and then getting a little slack, letting it open. When you get finished with this side, you can switch that whole series on your other side.

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Hello from CORE!

We are doing a competition this summer for who goes to the most classes.

The competition started June 1st up until August 31st 2019.

Whoever attends the most classes will either win a free set of wireless headphones or a whole month of unlimited classes.

If you ave questions, you can call us at – 512-215-4227.

Book your classes and see you at CORE!

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Stephen Dunn: All right. Hey, guys. What’s up? It’s Mindful Movement Monday, and today, we have Julie gonna teach another standing routine. If you have a foam roller handy, grab your foam roller. We’re gonna be using it as well. So, I’m gonna hop out of the way and let Julie take over.

Julie Fields: Hi, guys. I know I we’ve talked last time about doing some standing footwork, and hopefully, that’s working for you, getting some movement in your hips and activation in your legs, but today, I’d like to show you something that maybe incorporates a little more challenge in your footwork, but also incorporates balance. So, find something that you can use to provide a little bit of a balanced support. I’ve asked everybody to use foam rollers, but putting your hand up against the wall is fine, too.

What I’d like you to do is come back into your parallel foot position. Make sure your feet are about a fist’s width apart. So, you want the legs and knees and hips lined right into where you load into the pelvis. Here, for your warmup, just to start, again, finding those hinges. The hip hinges, the knee comes forward, and the ankle folds. Okay? Now, you may want to have you hand on a wall or a little bit of foam roller support here. So, now as you find that fold,-

It’s one of those things-

… I want you to roll onto the ball of your foot and lift your heels so you don’t … not quite as much connection with the ground. Now, keeping those heels lifted, come up, and then roll down through your foot. So, this is that articulating foot lower lift calf raises. So, do that a while in this direction and then also reverse it. So, from a straight leg, come up onto the ball of your foot and then fold all your hinges and then roll that foot and put the heel down and straighten the leg. Notice, too, that you are going to need to weight shift forward just a little bit when you lift those heels, but then come back where you feel like you’re opening the hip flexors a little bit more so that you now feel more balanced on your foot. Okay?

So, obviously, Alexa’s doing a very good job of doing this without having any more support, but, again, start with putting your hand on the wall, make sure your body knows this is what balanced feels like, then walk away. That’s a really good way of challenging. So, a little more footwork to work on. Might feel this a little bit more in your calves.

Now, we also want to talk a little bit about spinal movement today, and that’s where I really do want you to use your foam roller. I’d like you to bring it wide and hold on the ends. To get a little bit of shoulder girdle activation, feel like you’re trying to compress the foam roller a bit, and then from here, I just want you to flat back hinge, but now, drop your chest through your arms. So, now, you’re holding that foam roller overhead. Now, from here, just drop the rib cage. So, bow the head and let it drop down to the floor. So, you got this kind of decompression fold. Now, from here, try to isolate just the upper part of your spine that you’re gonna bring the rib cage up back parallel to the ground. Good.

Now, you shouldn’t feel this in your low back. You’re using your abdominal, low abs pulled up away from gravity, you’re keeping that flat back hinge, but here, I’m just asking you for a little shoulder girdle activation and some back extensor work of getting some activation between the shoulder blades, right? So, keep the arms overhead and now just move the ribs. Drop the ribs down. Drop the ribs, bow, bow, bow. There. Now, pick them up. So, now, you’re coming into this little extension pattern, right? Okay. After a while, you may feel some work through the shoulder girdle.

Yes.

Yes? Okay. So, really nice way of mobilizing the upper ribs or mobilizing the ribs. Now, let’s come back and now think more globally of a full spinal movement. I want you to use your foam roller almost like a countertop, something to push into. I want you to back up just a little bit so that the arms are reaching forward. Now, what I’d like you to do is start curling the spine. So, give me a little tuck of the pelvis and curl back. You’re gonna push the foam roller away from you opening up the spine. Now, start moving the pelvis into a little bit of an extension as you pull the foam roller towards you. All right? You let it come back … And have this movement start and stop from the pelvis. I know y’all always hear me talk about that when we do things in quadruped and any sort of the cat/cow movement, but I do think it really keeps us from forgetting about how much movement that we wanna get in our low back. It’s a really good way of opening up because we get tight and crinchy back there.

So, again, you’re doing a little bit of a curl of the pelvis, you’re finding that flush, that openness in the low back as you push the foam roller away. Then, from the pelvis, start rocking that pelvis on top of the legs. You heard me say, “Lift the tail feathers.” Do that. You get a little bit of opening in the front of the spine as you pull the foam roller towards you. So, just gives you a nice way of inviting that movement that is so essential of what pilates is all about, is being able to mobilize the spine in this flexion and extension with some nice ab control and support.

All right. Now, let’s add a little bit of leg fun to this. Now, we’re gonna come back into that C curve. So, again, tuck the pelvis, lifting the abs, pushing the foam roller away from you. Now, push down into the foam roller just a little bit. You’re gonna weight shift over to your left leg and now bring that right knee into your nose, and now, kick that leg behind you as you lift the collarbone and you go into that little bit of spinal extension. Beautiful, folks. Yep. Oh, you’re really good at doing that. Again, balance. Lots of good balance work here, but also a way of mobilizing the spine in standing while you get some hip mobilization, too.

All right. Let’s try it on the other side. All right. So, curl that spine, push down into the hands, and notice how I’m making them go very slow to keep any momentum from happening. Mm-hmm (affirmative). Very nice, folks. Have the movement start coming from the pelvis. You’re gonna bring collarbones and pubic bone a little bit closer together as that knee comes into your chest. Now, as you swing that leg behind you, pelvis starts going into a little bit of an extension, collarbones lift. So, now, you’ve incorporated your spinal movement with some leg activation and able to mobilize that hip.

So, that leads to the last piece that I want ’cause we all love legs and straps, and I gotta say, it’s very hard to find it in standing that it’s as much fun as having your legs in straps and feeling so supported as you get hip mobilization, but you can almost get as much fun if you stand. Again, pressing into your foam roller. Now, let’s just bring one knee up, let it …

Exhale. Drop the knee down to the floor. Nice little hip circles, keeping with the theme of today that we’re actually challenging balance as we’re doing this. Even yourself up, guys. Find that weight shift, big toe, little toe, heel on the standing leg, feel like you’re elongating the spine, and weight shift into that standing stable leg. Now, knee fold up, knee goes out to the side, and then knee drops to the ground. So, you’re just circling that thigh, getting that mobilization in the hip socket while you’re adding lovely balance work, core stability, and if you’re pushing down on your foam roller, you’re getting a little bit of shoulder activation also.

So, hope this helps expand your work of doing reformer work at home. But always be sure to come in and join us and we’ll put some feet in straps and work on the spring tension and help you and find deeper connections in your reformer work. Y’all have a great day, and thanks for joining us. Bye.

Dudley says, “Bye, bye,” and, “We’ll see y’all next week.”

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Stephen: All right, hey guys, what’s up? It’s Mindful Movement Monday and today we have Mauro teaching some tips on how to drive the bus. He’s driving the bus today and this is the bus. So y’all enjoy.

Mauro: Hey guys. How you doing? So, today we are going to be giving some advice of how to sit in the car in order to find a little bit of the ‘narrowing’ idea. The idea is because I find out how I’m sitting myself. Usually if I’m driving long distance, usually it’s a kind of, like, collapsing, and then you feel awful after the long drive. So, what we’re going to do today is to, get one of these … Discs?

Discs. Yes.

Discs okay.

Cheryl: I think you can buy ’em on our website. https://amzn.to/2DAUkGp

One it has these little pokes and the other one is flat. I’ll be using the flat side. Okay. And so you put that on your seat of the car. Because it’s wobbling, what’s going to happen is you don’t have any option more than ‘narrowing’, otherwise you are not gonna be driving all the way like that. So, you’re going to be using usually a little bit of pressing with the heels and that’s going help you to find the back of your seat. We have Julie here to assisting me.

That’s going to give you the, reaching through the heels is going to give you a little bit of support of the abdominals, lower abdominals, to find the back of your seat, and find the sit bones, kind of like ‘narrowing’ and elevating.

It seems like you’re going to be working really hard, but it’s not really. I did it, like, several times on my drive from St. Louis to Memphis, and it’s absolutely fine.

Julie: So, why don’t you do a side view?

Okay, I’ll do a side view. I’m a little bit short, my legs are short for doing it, but I’ll try my best. So, usually you’ll have your legs a bit farther out and what’s going to happen, you’re going to press a little bit. It seems like it’s a lot of work. But it’s not really. I did, already. Okay. And you are actually stabilizing your hips with the ‘narrowing’, okay. Usually I’m going to put the hands in here, I’m going to have it more in the buttock. And it’s kind of like giving you the sensation of opening of the shoulders, as well. Okay?

If you don’t have the disc, then there is another option, it’s a little bit harder. And, this one is not possible to do six hours drive. So, you’ll have to interrupt. But, basically, what you do is to put this on your sit bones and it’s having the same effect. So, you’re gonna have to be a little bit more patient of finding the spot and then from there, doing the ‘narrowing’ and elevation. This one, usually after maybe 40 minutes, you will have to remove and then sit for a little bit. Nothing, and then back to the tennis balls.

So, that’s the advice for today. I hope it’s gonna help you for the next road trip. Thank you very much.

If you would like to apply for a FREE GYROTONIC® Taster Session with Mauro click the button below

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Call 512.215.4227 to tell us about your fitness goals.

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