CLOSED THANKSGIVING DAY
Join us this month for special thigh workouts.
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We are grateful for our wonderful community at Pilates Performance & Rehab.
Here are a few ways we hope to make your Thanksgiving holiday happier and healthier.
THANKSGIVING WEEK WORKOUTS!
Join Katie for special thigh workouts the Friday after Thanksgiving.

9:45 group or private lessons are available.

Email jonijwells@gmail.com for details.






The Pilates Ultra Fit Circle

The "magic circle" is a great tool Jospeh Pilates developed to tone and strengthen thigh muscles and restore balance and alignment between the inner and outer thighs. Schedule some "magic" with us!
Don't Train Your Body Like a 10 Year Old Boy!
Did you know keeping the feet together in Tadasana (Mountain Pose) was meant to teach discipline and focus to slender tween boys?

For those with curves and a greater Q angle, keeping the feet together may not be optimal and may cause unbalanced tension in the inner thigh muscles and strain the IT Band.

If often makes more sense to work on aligning the joints (hip over knee over ankle) and restoring the balance between the inner and outer hip by using balls and props like the Ultra-Fit Circle.
The balance between the muscles of the inner thigh (Hip aDDuctors) and the outer hip (Hip aBDuctors) is both complex and important. 

The main job of your hip aDDuctors is to move the leg in toward the midline, and hip aBDuctors to move the leg away. A very important role of those muscles is to stabilize your pelvis when you walk.

Did you know adductors are bigger than your hamstrings and only slightly smaller than your quadriceps? These mighty muscles can generate incredible power. Regretfully, it also means that they can pull bones out of alignment if they get too tight.


Most fitness experts agree that the popular “thigh machine” at the gym is not the optimal way to strengthen your inner and outer thighs. Often, traditional gym machines do not replicate functional movement patterns. Heavy weights can also strain the back and tighten the IT band to the point of pulling knees out of alignment.
FRACTURE ALERT!

Taking the turkey in and out of the oven can be risky business!

Loaded unsupported forward flexion presents a high fracture risk for frail small-framed individuals and individuals with osteoporosis, osteopenia, disk pathology.

Avoid a fracture by appointing a strong able-bodied turkey lifter well versed in safe lifting bio-mechanics, like bending the knees, hinging at the hips, and abdominal bracing.

Another strategy can be to make turkey lifting a two-person job, buy a tabletop roaster, choose smaller lighter turkeys, roast turkey breasts or support a local restaurant or grocer!

If you need help with your biomechanics and/or strengthening your core, we are ready to help. The Pilates Performance & Rehab team wishes you a wonderful and fracture-free Thanksgiving!

Watch this fun PSA from our KC Pilates affiliates.

Virtual training is available for clients who recently have been in close contact with individuals with COVID or FLU or who are themselves feeling subpar. With increased travel and seasonal illnesses, better safe than sorry!
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