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trinaaltman trinaaltman

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Trina Altman  Creator of Pilates Deconstructed® & Yoga Deconstructed® | Online Courses | International Workshops| Embodiment Nerd|

http://www.trinaaltman.com/

ARE YOU A BOBBLE HEAD?
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To quote Ron Burgundy, your neck is kind of a big deal, because it holds up your head.
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Yet, many of us don’t know how to control where our head is in space during movement - particularly during spinal flexion and extension, so we turn into bobbleheads, with the neck moving disproportionately more than the rest of the spine. .
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A key aspect of neck control comes from accessing the deep cervical flexors (aka the core of your neck) + the deep front line.
However, a lot of us are stiff in the thoracic spine (upper back), so we bypass the movement that should happen in our upper back and crank on the neck instead..
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Enter poor engagement of the deep cervical flexors, which = a literal pain in the neck. .
This need to engage the deep cervical flexors and control the position of the head applies all exercises, including hollow holds (spinal flexion), cobras (spinal extension), and planks (neutral spine). .
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WHEN YOU CAN CONTROL THE MOVEMENT OF YOUR NECK YOU ARE BETTER ABLE TO DIFFERENTIATE MOVEMENT IN YOUR SPINE AND MOVE MORE EFFICIENTLY WITH LESS TENSION AND PAIN.
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In the above video, I’m demonstrating how you can engage your deep cervical flexors during spinal extension. In the below video, @naablevy is showing how this applies to spinal flexion.
The takeaway?
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IF YOU WANT A HEALTHY, PAIN FREE NECK DON’T BE A BOBBLEHEAD.
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GOT A FAVORITE EXERCISE TO IMPROVE NECK CONTROL? Post it with the #movementagnostic and tag us, so we can see it! //TAP FOR CUES.

The best thing about being an interdisciplinary movement educator is that I never have to stop learning. I’m always a student. When you teach teachers you have the extra gift of knowing that they will interpret what they learn from you in their own unique way, make it their own, and then pass along the educational gifts to others.
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Summer @pilatesbodyla has been taking weekly private sessions with me since April in conjunction with physical therapy and Gyrotonic private sessions. Witnessing her steady improvement over the last 8 months has been such a joy!.
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I never post anything about my private clients but they are the largest portion of how I spend my time teaching each week. I’ve been teaching weekly privates for 10 years now and I cherish these relationships. .
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Private sessions are the forum in which I’ve always learned the most because the learning is individualized. If you are movement educator, do you take private lessons?.
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#Repost @pilatesbodyla (@get_repost)
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It’s been 5 years since my car crash that wrecked my neck and back, to the point where I was on disability and debated surgery. Through Pilates, Physical Therapy and Gyrotonics I have progressed to the point where I was capable of wearing 3 inch wedges for 4 hours of dancing 💃🔥❤️👍🏼💪🏾🤛🏽🕣😄🙌🏿👊🏾 Bonus: At 40 my legs have never looked better! Thank you @trinaaltman for your guidance/training in helping me reach another level. Our sessions have made me feel stronger, and more in tuned to the feedback my body requires. I used to love dancing on the ground, now I love dancing on my feet again 🙏🏼 #hope #painfree #pilates #backpain #obliques #workbitch #pilatesbodyla

SAVE THE DATE!
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I’m teaching my UnWreck Your Neck workshop on Sunday 1/28 from 2-4:30pm @themovingjoint in Los Angeles. Registration will go up on the website soon so hold tight :)
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This workshop will address all the tissues of your neck, shoulders and forearms with a detailed focus on your deep neck flexors—the “core” of your neck.
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Expect to have “a-ha” lightbulb moments as you unveil body blind spots while learning how to change your daily habits to set a new foundation for a healthy, happy neck.

UNDERGROUND ROWING with SPRINGS FROM ABOVE
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My idea with this sequence was to:
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1️⃣Add variety to the traditional reformer/Cadillac rowing exercises.
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2️⃣Practice movements from the Shen Tao Ladder on the trapeze table.
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I also wanted to:
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1️⃣Go below “ground level” to incorporate spinal extension.
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2️⃣Change how I load my shoulders so I would have the spring resistance coming from above my shoulders instead of from behind or in front of them.
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3️⃣Have closed chain feedback for my ankles so I could add more supportive connections to the anterior kinetic chain/deep front line while hanging off the edge of the box.
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Thank you @junemeilingchiang for always being up for experimenting in your studio laboratory:-).
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How do you introduce variety into your movement/pilates/yoga practice?.
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Share a video and tag me :-)

If you’ve been wanting to take the Shoulders Immersion with me now is the time!
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I’m only teaching one YTU Training/Immersion in 2018 because I have so many new online and writing projects in the works for 2018, along with traveling to teach my Pilates Deconstructed® & Yoga Deconstructed® workshops and immersions. .
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It’s February 9-11 at @breatheyogaatl and spots are already filling up. Save $50 by signing up before January 19:-) Here’s the link with all the info:
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https://goo.gl/PQac5u .
OR CLICK LINK IN BIO.
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I love teaching this Immersion and can’t wait to see you there!!.
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#shouldersimmersion #yoga #atlanta #neverstoplearning

One of my favorite things to do as a movement geek is to learn something on a piece of equipment I don’t have regular access to and then replicate the exercises with either less equipment or with different types of equipment. Yep I’m an innovator and I love to create!
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I want as many people as possible to have varied movement experiences even if they don’t have the original equipment that is traditionally required.
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In my private sessions with @junemeilingchiang, she’ll frequently start the session by teaching me something that is currently inspiring her but on the Gyrotonic or Shen Tao equipment.
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Since I teach on Pilates equipment and/or with yoga props, I try to re-create what I’ve learned on the equipment I don’t have access to on the equipment that I DO have access to because it fires up my creative juices and makes me feel like a kid on the playground with Legos! .
In this video, I came up with a way to practice some of the exercises June taught me on the Shen Tao Ladder but using the Cadillac instead.
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First, I set up the reformer box and attached the @balanced_body sling to the over head bar with purple leg springs. Then I used the sliding side upright bar in the same way that you would use the padded bar on the Shen Tao Ladder, but we put a pillow on the tops of my feet for padding. Lastly, the push through bar also came in handy so off I went exploring...
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If you try it on your Cadillac, let me know what you think!
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How do you express YOUR creativity?
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#creativity #usewhatyouhave #makeitwork #pilatesdeconstructed #yogaDeconstructed #shentaoladder #losangeles #movementculture #deconstructtoreconstruct #neverstoplearning

@movementlogicseries #bloopers @sarahcourtdpt clearly “wins” the ring leader award here for facial exercises and strange things flying out of her armpits but @laurelbeversdorf and I do our best to keep up with her! 🤣😂😆🎥

WHY YOUR HIPS NEED TORQUE #maytheforcebewithyou 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹
We’ll admit, physics wasn’t our favorite subject in school, but IF YOU TEACH MOVEMENT...OR HAVE A BODY, YOUR HIPS NEED TORQUE.
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Hip torque (not to be confused with hip twerking) is how your femur head (aka the ball) winds into the hip socket to create power and stability.

You can think about it as if you were holding a towel at one end. Without twisting it, the towel would be floppy. However, if you grabbed each end of the towel and twist, then the floppiness goes away. A similar thing happens in your joints.

When you use your external hip rotators to screw your femur head into the hip socket, the joint becomes more stable. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹
This sets you up to have POWER, STRENGTH, & STABILITY (AND LESS PAIN & DISCOMFORT) during movements like standing yoga poses and squats.

In the vid on the left hand side, I’m demoing how to find your external rotators and create hip torque, using a resistance band. However, once you isolate them, it’s important to integrate them into bigger movements that you might need to function in life...like squats, which @naablevy is demoing on the right.

Moral of the story? Want happy hips that don’t snap, crack and ache? DON’T BE A FLOPPY TOWEL.
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P.S. THE SAME THING APPLIES TO YOUR SHOULDERS. They need torque too.

P.P.S. I’m excited to announce that THIS IS THE FIRST INSTALLMENT OF #MOVEMENTAGNOSTIC, a weekly collab that I’ll be doing with @naablevy to show how you can draw on inspiration and information from MULTIPLE MOVEMENT MODALITIES to get stronger and be an all around better mover (aka move like a human!)
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Gotta a #movementagnostic idea to share with the world? Please use the hashtag and tag us! We’d love to see it. //TAP FOR CUES. 🔈

@domini_anne and I finally got to hang out IRL yesterday and give each other private pilates/Gyrotonic sessions after she finished teaching her weekend training. I got to play on the Archway, and buy some of her awesome-sauce clothing she designs and sews herself. One of the really great things about social media is I get to meet people I have lots in common with and when it finally works to see each other in person, it’s magic! Thank you @bewellpersonaltraining and @diane_bruni for facilitating our connection! .
#Repost @domini_anne (@get_repost)
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Don't forget to ground while you're reaching for the stars. #corestrength #gyrotonic #mindfulmovement #lovelife #fitness #flexibility #longspine #breathe #abs #yoga

I’M OFF THE HOOK EXCITED ABOUT THIS @movementlogicseries ONLINE COLLABORATION WITH FELLOW BODY NERD SUPER SMARTIES @laurelbeversdorf and @sarahcourtdpt !
What is MOVEMENT LOGIC?
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It's a series of online tutorials designed to help you, the movement professional educate and empower your students and clients to feel better AND move better. Stop guessing, and start using #movementlogic to broaden your skill set.
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Follow @movementlogicseries and we'll update you when our Low Back Pain tutorial drops in 2018!
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#movementlogic #yogadeconstructed #pilatesdeconstructed #neverstoplearning

DYNAMIC ORGANIC SPIRALS & CROSS PATTERNS
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That’s the theme for 12pm class today at @equinox Santa Monica and 9:15am class tomorrow at @equinox Palos Verdes
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Oh....and I might throw in some ONE ARM CRAB SLIDE WARS🤫
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Thank you @santamonicasoul for being a crab with with me 🦀:)
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Message me for a guest pass if you aren’t a member!
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#yogadeconstructed #PilatesDeconstructed #equinoxmademedoit #movementculture #santamonica #palosverdes #yogaforall #equinox #modernyoga

Freestylin’ on the Shen Tao ladder in my session with @junemeilingchiang. My “alfalfa sprout” bangs were also in the mood to come out and play 😆🤣
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#twirl #fly #spirals #shentao #pilates #gyrotonic #movementculture #messyhairdontcare

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