08-24-11, 09:43 PM | |
Join Date: Nov 2003
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As a rep counter and form fanatic, I need specifics. I see that expecting moms should squat 3 times a day. I was thinking 10 x day would be good for me (not expecting but pelvic floor inadequacies).
Also, how long to stay in the squat position? Rise to a full stand then squat again? I can get my heels flat but my spine is not as upright as in the picture shown. I feel like my spine is neutral but I'm leaning forward a little so that I don't tip backwards. Miscellaneous aside: I've been on hold for 20 minutes now re my free ballet slipper order, supposedly I am number one in line. Maybe they just don't have reps at night? |
08-25-11, 09:34 AM | |
VF Supporter
Join Date: Nov 2001
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Katy Bowman is great! I have some of her DVDs. I like them. Each DVD has 5 exercises as well as tips for addressing the particular condition of that DVD. The exercises are a separate chapter. There is some overlap with some exercises on multiple DVDs. I do her exercises regularly, but only occasionally with the DVD, mostly on my own throughout the day.
Here is Katy's progression for doing a squat: http://www.alignedandwell.com/?p=131...ess&Itemid=223 Danielle |
08-25-11, 10:30 AM | ||
Join Date: Jul 2009
Location: we're not in paris anymore, toto
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08-25-11, 10:45 AM | |
Join Date: Nov 2001
Location: Alberta
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Agree with Danielle that Katy's DVD's are excellent, and it's important to note that:
1) they are rather short, and more intended as instructional rather than follow along (although you can, you would probably want to do more repetitions/hold for longer on your own) 2) there is some overlap of segments among DVD's - frex, if you have Knees and Hips and Down There, two exercises occur on both. There was a discussion of this some time back and a poster (Donna?) made a useful table of what exercises show up on each DVD, but I can't for the life of me find her post. I hope she pops in here. Re: feet turned out vs. in - in the absence of any bone-on-bone restriction, the general recommendation is to work towards keeping feet parallel - more involvement of inner thighs and rotators. But letting them turn out is more relaxing (at least for me). I can't remember what Katy specifically says about it, though. eta: Katy says keep foot bones parallel.
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Sophie be as relaxed as you can be, as you do what you gotta do. ~erich schiffman |
Tags |
garland pose, katy bowman, kegels, malasana, squat depth, squats |
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