Blog Posts

Get insider tips and trick on current trends in health and fitness to improve your posture, strength and stamina.

mobility of the spine

Mobility of the Spine

As you lose control and range of motion in segments of the spine (especially turning the ribcage), the rest of the spine starts to lock up as well, then you get the majority of your motion from the hypermobile segments. When people come to class to stretch the back, they

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multifidus

THE MULTIFIDUS

…. is a deep muscle that sits close to the spine and runs vertically in small segments of approximately 2-3 vertebrae from the back of the pelvis to the base of the skull. It provides segmental stability of individual joints and protects the spine in rotational activities. Because of its

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Benefits of Fitness at Any Age

Learning to move well, with meaning, is vital to aging well and fitness. I (Justina Bailey) was invited to speak with Teresa Ostman of Wellnessnews Choices for Healthy Living® on the radio show Wellness Wednesday (CHLY 101.7 FM on Vancouver Island), to discuss some tips and thoughts on what people can

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Hip Socket and Ligament Highway

The Hip Socket Knows All

The hip socket knows when you get new glasses, when you had a tooth removed, and when you don’t sense gravity well. The pelvic bones have a huge influence on how we walk, and how AND sense our body in space. Many of you have heard of proprioception but do

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Video Library Pilates Studio Fitness

Organs Influence the Way You Move

Did you know that the location of your organs can impact they way you exercise and move? Most people are very surprised at how much their inside organs influence the way you move. Pilates, or any exercise routine, can be a great way to transform your body, if you can

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image of diaphragm

Air Flow Dysfunction = Pelvic Dysfunction

If you CAN NOT get air into the back of your lungs, you CAN NOT get into a posterior pelvic tilt. Air and pressure should flow and mobilize the back of lungs and back of the pelvis. When you are unable to do this or sense this, it becomes a

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pelvic tilt image

Pelvic Tilt vs Spinal Flexion

Many well-intentioned individuals believe they are doing a posterior pelvic tilt, but they are not engaging any of the muscles needed to do so and instead are flexing the spine erroneously, creating wear and tear on the disks.  First, we do this on the floor because the joints are looser

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movement photo

Move The Stuff Inside of You

The quiet time over the past year has allowed me to visit specialists who help me attain the same goals I want for my clients and students: to get stronger from the inside out to prevent injury. But we really DO have to acquire a better sense of who we

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