Stop Doing Kegels (seriously)

[Dobby]

Originally Posted by Non-Dancer

Apparently the Jill Miller thread changed course!

Linda

LMAO because that has never happened here before!!

I am so glad this info was reposted. I had full intentions of figuring out exactly how to and how much to squat when the original thread popped up earlier in the summer. Got busy, got diverted, etc and was just thinking earlier this week that i needed to look that up again.

Thanks!!

Off to get this old behind into squatting!

Pam

[Sophie]

Originally Posted by in paris

Sharon, yes, I feel very stressed on my knees in the parallel position. I will do it turned out and see if I can slowly straighten... If not, I promise not to push it. My knees are far too cranky to risk it.

FWIW, what it feels like to me when making the transition from turn-out to parallel is that I have to think of my sitbones moving back and the inner thighs spiralling inward (kind of yoga terminology, but useful). I need to make the turning-in movement happen from the hip joint itself, otherwise just moving the foot adds more torque to the knee (which I don't need!). I know that for myself, there is a limitation in the line of pull between sit bones and the attachments just below the knee. Thus, a slight turnout feels easier.

Originally Posted by Non-Dancer

The chart of Katy Bowman's DVDs and exercises is on this thread:

http://forum.videofitness.com/showthread.php?t=163826

It's in the first post by Donna D.

Thank you so much! Props to you for your awesome search skillz!!

[Donna D]

Here is a direct link - Breakdown of Aligned and Well Series - Katy Bowman.pdf

[Dobby]

Thanks Donna for the link to the breakdown. It doesn't look like any of the DVDs show squats, altho I do not know what the *pelvic list* is that is shown on the exercises.

Tried doing deep squats tonight, holding on to the fluidity barre, which I then realized I did not have the legs fully extended on. Got stuck in the down position. Great! Glad there is not a hidden cam in my workout room.

I may have to start with modified malasana from yoga for bigger bodies (or should maybe also be less flexible bodies!!) that I found on youtube. Looks less dangerous!

Pam

[Sophie]

yes, it's possible squats aren't actually on the DVD's - oddly enough it's not even on the "down there" DVD.

The pelvic list is a standing exercise with one leg on the block. Here's a clip:Pelvic list.

It also shows up in Jill Miller's Quick Fix and YTUAH work.

Donna, I was hoping you'd see this! thanks for the direct link!

[Dobby]

Thanks Sophie, Jill uses it in Hip Helpers too, I think.

Pam

[KarenJo]

And note that if you go to the Kegel Queen Interview post on Katy's blog mentioned in that previous thread with the document of exercises on Katy's DVDs (now requiring going to the Archives on Katy's blog and clicking on July 14, 2011 and then moving your cursor down into the dropdown space to reveal the link), Jill Miller is one of the commenters.

[glamgal]

Originally Posted by Danielle*

Here is Katy's progression for doing a squat:
http://www.alignedandwell.com/?p=131...ess&Itemid=223

I tried this progression last night. First, the stretches Katy has you do beforehand with one foot on the rolled up mat really work! I was surprised to feel a really good stretch on the back of my calves with these.

However, I couldn't really get into the squat position like she prescribed. My right knee was really giving me issues getting into and during the squat. I've ordered Strong Knees dvd and it is on its way to me now...any other suggestions for strengthening my knees so that they can be more cooperative? I would really like to add some squatting to my upcoming Ballet Body rotation. I am also planning on using some Yamuna balls and dvds, so maybe that will help too?

[Danielle*]

Jennifer,
Give it more time and stick to the first few exercises in the sequence for several weeks. If you haven't been squatting your whole life, your muscles and joints won't be open enough to do the whole sequence all at once.

For knees, Jill Miller's KneeHab is great and I also love the Yamuna Knees DVD.

Danielle

[glamgal]

Thank you Danielle! Good to know that I should dedicate a few weeks to the first few exercises. DH was telling me last night not to get into the squat if I felt like my knee couldn't handle it, but I am stubborn. So, now I will take it easy and work up to the squat based on your advice. I have the Yamuna knees dvd and will start working with that this weekend.