Progressive Bodyworks | Pilates Mastery with Clare Dunphy

Join the Pilates Playground with Clare on Zoom

Pilates Playground

Elevate: The Workshop Membership for Pilates Teachers

Audio workouts you can do on your own

Pilates Avatar

Expand your Pilates teaching skills

Workshops

Latest from the Blog

Small Weights Pack a Punch

January 14, 2024

The small weights, which weigh only 1-3 pounds (or .4-1.3 kilos), might seem like nothing, but these tiny little weights can pack a punch for our posture muscles in the arm weight series. The complete series consists of ten exercises and takes about 8-10 minutes. Repetitions are kept at about 3-5 and include a variety of positions and different relationships to gravity. The movements are simple, so most cues given after the exercise directions relate to nuances in posture, alignment, or breathing. This series can be used as a warm-up or an ending to your mat or apparatus classes and is appropriate for almost all populations. Try pairing this series with the Wall Series for a complete posture mini-workshop. 

The standing work, including the arm weight series (shown here), standing magic circle, wall, and other standing balance/strength/agility movements, was an essential part of Joe’s repertoire, and Romana included them regularly. Challenging the body upright in the gravity field without spring and apparatus assistance shows us where we’re strong and weak. For all the standing exercises, the requirement is complete coordination of the body with the entire focus of the mind. Romana would smile knowingly and chuckle as she watched us sweat and try hard to master these skills. She gave the Arm Weight Series to improve our standing posture and placement and to help with a graceful carriage. It also tones the arms, reinforcing the arms working from the back, which makes for a beautiful, strong back.

The setup begins with a posture checklist, allowing you to teach the essentials of standing and total body placement from the feet to the head. Begin the series with the feet parallel and hip width. Then, use the following 7 points to focus on posture details you can reinforce as you move during all the upright movements.

Weight is distributed 50/50 between both feet.

  • The center of the hip (ball and socket joint) over the front of the heels
  • Lower abs are pulling in and up, the tailbone lengthening straight down
  • Collarbones and shoulders over the ball of the feet
  • Ribcage flush with the ASIS
  • Sternum lifted
  • C7 aligned with the occiput

Each exercise has two parts: the contract phase and the resist phase. However, keep the main focus on posture! You’ll notice so many little things as they move, and that’s when you can offer suggestions to “lift taller,” “check your weight distribution,” etc., cueing within the rhythm of the movement. Work at a pace that isn’t too slow or fast, and be clear about your tempo. 

Keep it moving by establishing a solid rhythm and dynamics and add a balance periodically for added challenge.

The sequence below follows the order of Romana (circa 1995). Between exercises, there is a spine release. Release the spine by hanging over with bent knees and slowly rolling up one vertebra at a time, allowing the weights to increase the spine stretch while the abdominals assist the lift when rolling up. The breath is full, deep, and natural except in the side bend and chest expansion, where a directed breathing pattern increases the effect of the movement. The exercises are listed below, and the short video follows.

The Exercises

Biceps: biceps curl with a wrist extension at three heights: shoulder height, low, side

Boxing: The stance is parallel at hip width. Flat back hinged at the hips. Elbows bent, palms up under shoulders. The right arm extends forward palm down while the left extends back palm up. Both arms return. Change sides.

(Spine release*)- Release the torso down over the thighs to relax the spine. Roll up slowly one vertebra at a time until the head lifts last.

Side Bend:  Pilates stance. Start with one arm next to the temple and the other arm down at your side. The exercise is in four counts.

1. Bend side 2. Fold the arm around the head  

3. Return to center 4. Switch arms

Spine release:   Release the torso down over the thighs to relax the spine. Roll up slowly one vertebra at a time until the head lifts last.

Bug:  Parallel stance. Hinge forward at the hips, keeping the spine straight and the knees slightly bent. Arms are rounded, and they both lift and lower (like the hug)

(Spine release*)

Zip up:  Pilates stance. Both hands move up like a zipper to mid-chest.

Shave:  Pilates stance. Both hands together behind the head to lift and lower.

Triceps:  Parallel stance. Hinge forward at the hips with the spine straight and the knees slightly bent. Arms hang down; then biceps curl in and out. Arms straighten, extend back, and extend the wrists. Lower to start position.

(Spine release*)

Chest Expansion:  Arms at chest height. Pull down and back (inhale). Turn the head right and left (hold your breath). Return arms forward (exhale).

Sparklers:  Hold the weights at the bottom. Circle outwards 8x raising the arms forward and 8x circling inwards, lowering.

Side Lunge:  Lunge diagonally as the arms raise to the ears. Hold that position as the arms lower to the hips and up to the ears. Then, step back in one motion. Change sides.

*Spine Release:  Release the torso down over the thighs to relax the spine. Roll up slowly one vertebra at a time until the head lifts last.  

This article was initially published in the  Pilates Intel Newsletter on Oct. 18, 202,3

Filed under: Movement Matters

A Pilates Teachers Weekend with Clare Dunphy Hemani at Pilates Fit Kentucky!

January 11, 2024

June 8th – 9th, 2024. 13 NPCP CEC'S. In-Person and Virtual

Early Bird Registration. $430.    Full Price. $499.      Register Today

                              

​SATURDAY, JUNE 8TH, 2024. 8:30 AM-3:00 PM

Unlocking the Secrets to Healthy Upper Body Movement

Do you have clients who suffer from shoulder pain, neck pain, flaring ribs, or lack of connection to their powerhouse?   Even slight misalignments in the upper body can cause injuries and prevent clients from getting the full benefits of their workout. For healthy movement, teachers must focus on alignment in the fingers, wrist, elbow, shoulder, and shoulder girdle. Help your clients find their "upper powerhouse" in different movements and apparatus to escape pain and hopefully avoid surgery.   Join Clare Dunphy Hemani as she shares her perspective with practical, usable tips proven to work. You will learn how to confidently address upper body issues through hands-on practice, discussion, demonstration, and case studies. Whether it's shoulder pain, wrist strain, or other challenges, you'll gain the skills and knowledge to assist clients in achieving their goals. Don't let minor misalignments hold your clients back. Sign up for our workshop now and elevate your teaching skills.

SUNDAY, JUNE 9TH, 2024, 8:30-3:00 PM

Standing Strong: A Pilates Instructor's Guide to Addressing Lower Body Issues

Are you a Pilates instructor struggling to help clients with lower body issues? You already know that posture originates at the feet and moves up the body, making a sound foundation essential. However, we see clients daily who struggle with issues in their balance, hips, lower back, knees, and feet. Let's get to the root of the problem! In this engaging and hands-on workshop, we'll delve into the role of the standing leg and explore simple solutions and strategies to improve issues that might be holding you or your clients back. Gain valuable insights into the kinetic chain from the feet to the hips and how they affect each other. Discover all the unexpected places the standing leg shows up in the Pilates repertoire on all apparatus. Through discussion, experimentation, and hands-on exercises, you'll learn simple strategies to improve your balance and overcome any issues holding you or your clients back. Whether you're a seasoned pro or just starting, this insightful workshop will help you address common lower body issues and provide practical solutions that work. Join us to experiment, discuss, and feel the difference for yourself.

Register Today!  

Filed under: Business Matters,Movement Matters

Passionately Pink Pilates!

October 17, 2023

Breast cancer is a disease that affects many people, either directly or indirectly. The Pilates method is believed to be an excellent system for post-surgery recovery as it helps increase circulation and slowly regains range of motion, strength, and stamina. However, physical recovery after breast cancer treatment might not always be easy and can leave many women wondering how to care for themselves after surgery. Fatigue, limited range of motion, and fear of sore areas may discourage them from exercising, and finding a trained therapist to help them through this time is not always possible.

Lissa Curtis, BS, a certified Pilates teacher, and Naomi Aaronson, MA OTR/L CHTc, collaborated with me on this project to address this issue and provide a solution. We aimed to create a FREE video for women recovering from breast cancer surgery, which they could do at home six weeks post-surgery after their introductory physical therapy sessions. This video has helped thousands of women since its creation over a decade ago. Yet, it has stood the test of time.

Volunteering my services for this cause was an opportunity to support community education and awareness of resources to help cancer patients in their physical and mental well-being and recovery. We named this video "Passionately Pink! Pilates," reflecting our passion for finding a cure. This exercise routine is perfect for women 6-8 weeks post-surgery and has been given the go-ahead by their doctor to exercise. The workout is divided into two parts, and it's gentle and mindful, created especially for them. Let's welcome them back to their bodies!

Please feel free to share this video: https://vimeo.com/manage/videos/10799754.

This exercise routine is suitable if you are about 6-8 weeks post-surgery and your doctor has given you the green light to exercise. Divided into two parts, this workout is gentle and mindful, created just for you. Welcome back to your body.

Filed under: Lifestyle Matters