Your Health

Pilates Prep for Skiing

HOW DOES PILATES HELP WITH SKIING?

Pilates teaches and strengthens your body in many different positions. One important concept is “hip dissociation.” This is the ability to bend at your hips while keeping a neutral spine. Learning how to bend your hips, knees AND ankles will improve your dynamic control without transferring tension into the low back, knees and hips.

Skiing is dynamic, so your spine needs to be mobile and strong in all positions, but strengthening in a neutral spine will teach you how to use your quadriceps and gluteals instead of your low back.

Think of your legs like an accordion. The hips, knees and ankles should all fold evenly. If only one segment of an accordion folds, the instrument will not work. Injuries, tight muscles or weakness can cause the leg to avoid bending at certain segments.

Paying attention to the areas that won’t bend will help you identify where you can improve your strength and mobility. Use a long mirror to evaluate your spine, ankle, knee, and hip alignment with the following exercises.

Practice bending at all three joints will change your movement strategies and free your back from tension. Avoid “squeezing” your gluteals and hamstrings to integrate your strength.

HOW DO I FIND MY NEUTRAL SPINE?

• Place a dowel or broomstick behind your back. • Keep your head, ribcage and pelvis on the stick. • Keep the natural curves of your low back and neck. • Stand taller while keeping 3 points of contact. • Don’t force your head against the sitck if feeling tension in your neck.

HOW DO I BEND AT MY HIPS?

• Maintain a neutral spine while doing a half squat. • Let your pelvis widen while squatting. • Evenly move your knees forward and hips back. • Use your core to keep 3 points of contact on the stick.

BY SANDY NOVEMBRE &AMELIA FOSTER DPT

 Monarch Pilates is a full service studio offering one on one Physical Therapy, Private & Semi Private Pilates and Reformer classes. We provide a variety of services to assist through the journey of pregnancy and beyond. We are passionate about helping women to enjoy this precious time and begin parenthood with confidence in your strength.

HOW DO I BEND AT MY ANKLES?

• Place a yoga block or stack of books under your heel. • Stand in a lunge stance with one leg forward. • Place your heel on the block with your foot pointing directly forward. • Squat in lunge stance while maintaining a neutral spine. • Allow your ankle to bend rather than rotating or collapsing your foot.

HOW DO I BEND AT MY KNEES?

• Place a yoga block between your knees to maintain alignment. • Stand with your feet under your hip bones. • Keep neutral spine. • Allow ankles to bend keeping feet parallel. • Keep a light pressure on yoga block while bending evenly at ankle, knees and hips.

HOW DO I FIND PRACTICE SQUATS WITH GOOD FORM?

• Set your feet hip width apart and parallel. • Hold on to your kitchen or bathroom sink for balance. • Place your knees against the cupboard. • Imagine you are holding a yoga block to keep knee alignment. • Allow your hips to widen as you sit back. • Keep your knees against the wall to increase hip mobility. • Use your core to maintain neutral spine. • INCREASE your range by moving your feet further back. • Allow your knees to go forward as much as your pelvis moves back as if folding like an accordion • Maintain your foot, knee and spine alignment while you move with ease. • Feel the work in your quads, gluteals and abs. • Release your arms back and along your side. ENJOY THE RIDE!

Your Health Sponsored by Monarch Pilates | MonarchPilates.com

What every birthday needs, party planners.

Choosing the right foods. Deciding on a safe exercise routine. Creating a birth plan. As a mom-to-be, you have a lot of planning to look forward to. Fortunately, Dignity Health – Dominican Hospital’s Family Birth Center has a whole team of specialists ready to safely guide you throughout your journey—from the support of our midwives to the added security of the only Level III NICU in the Monterey Bay area standing by. We even have live virtual classes to help you prepare for the big day.

Take a virtual tour of our Birth Center at DominicanBaby.org.

NO POWER, NO PROBLEM

LEFT: Noa Zands performs as Alex the lion in Mount Madonna’s middle school production of “Madagascar Jr.” in December. ABOVE: Vaden Barr, Romy Sirk-Traugh, Kenzie Culbertson and Solomon Coleman anchored the penguin roles. Photos by John Welch.

Matinee performances were planned for Dec. 10-11. At the last minute, when a power outage occurred on Saturday, a quick decision was made to add another performance at noon on Sunday and invite all of the Saturday guests to return for an early Sunday show. Audiences were wowed with the story of Alex the lion, Marty the zebra, Melman the giraffe and Gloria, the hip-hip hippo, who are best of friends at New York’s Central Park Zoo. When Marty escaped, the other three break free to look for him, only to find themselves reunited on a ship en route to Mother Africa in this musical adventure.

From parenting to local events to monthly guides and everything in between.

Santa Catalina Upper School

Sunday, Jan. 15, 10:30am-1:30pm

1500 Mark Thomas Drive, Monterey admission@santacatalina.org Catalina is where you explore the true you as a thinker, creator, explorer, and friend. Come tour our beautiful campus, spend time with our community, experience our academic and cocurricular programs, and picture yourself here. Start following your dreams, and register at santacatalina.org today! RSVPs are required.

Gateway Middle School Information Night

Jan. 19 from 6:30-8pm

255 Swift Street, Santa Cruz www.gatewaysc.org Students and their parents/guardians are invited to meet our Middle School team and learn about the curriculum, social-emotional learning, and the many enriching experiences our Middle School has to offer. Visit www.gatewaysc.org to register.

Santa Catalina Lower and Middle School

Monday, Jan. 16, 9:15-10:45am

1500 Mark Thomas Drive, Monterey lmsadmission@santacatalina.org Come see what is truly possible for your child at Santa Catalina Lower and Middle School. Join us on campus for our in-person admission open house on Monday, January 16 from 9:15-10:45am and for our Martin Luther King, Jr. Day assembly at 11am. Register today at santacatalina.org!

Salesian Elementary & Junior High School

Sunday, Jan. 29 2-4pm

605 Enos Lane, Corralitos 831.728.5518 info@salesianschool.org More than 40 years Empowering Youth with Knowledge, Faith, and Love. Come explore our 50 acre campus, meet the teachers (TK-8) and Discover Salesian! Visit us at salesianschool.org

Gateway School, K-8th

Jan. 17 from 9-11am

255 Swift Street, Santa Cruz www.gatewaysc.org Come and learn how Gateway School inspires children’s innate curiosity and sense of wonder through daily exploration, discovery, and hands-on experiences. Visit www.gatewaysc.org to schedule a tour and experience all that Gateway has to offer!

Holy Cross School Open House

Jan. 29 11:30am-1pm

150 Emmet St, Santa Cruz 831.423.6667 www.holycsc.org Join us! Visitors will have the opportunity to meet teachers, explore classrooms and learn more about the school program. No reservations required. For more information, please call 831.423.4447

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