The Small Barrel Project: One week in!

The Small Barrel Project: One week in!

In last week's post I threw down the gauntlet.

I've given myself a 30-day posture intervention on the Small Barrel.

Today makes 7 days in.

23 more to go…

What I've been doing…

Today's video workout features my 30-day Small Barrel workout. I do my exercises at least 2x each day. I like to do 1 time in the early morning before I start my day and another time later in the evening after work.

I've done my exercises as late as directly before bed.

That's nice too.

What I've noticed so far…

  • I now feel back muscles that run up and down the center of my back. It feels like I've convinced them to work to hold me up better.
  • My back feels fantastic.
  • I've become hyper-aware of how I hold myself in daily activities: when I look into the mirror to apply makeup I have particularly bad head-forward-crunchy-neck-posture…how NOT beautiful.
  • I curl my body up when I sleep. These exercises done first thing in the morning feel amazingly invigorating: such wonderful wake-up exercises!
  • In this video my shoulders are more flexible overhead than I have ever seen in photos of myself. Interested to see how this develops over the next 23 days.

Observations from others…

Body awareness during everyday tasks has been a big eye opener for other Small Barrel Project participants.

How we use our bodies during our daily lives is a big part of our day, right?

And generally we do these slumpy things to ourselves. How nice to have our round apparatus to help us stay upright. Thanks Joe!

Exercises in this video…

Circles (with 1lb. weights)

The Small Barrel Project: One week in!

Up/Down

The Small Barrel Project: One week in!

Hug

The Small Barrel Project: One week in!

Breathing (with bar)

The Small Barrel Project: One week in!

Change position on Barrel

Circles

The Small Barrel Project: One Week in!

Scissors

The Small Barrel Project: One week in!

Bicycle

The Small Barrel Project: One week in!

Hip Twist

The Small Barrel Project: One week in!

Helicopter

The Small Barrel Project: One week in!

Rolling/Rest

The Small Barrel Project: One week in!The Small Barrel Project: One week in!

Enjoy this short workout. 

Join me for 30 days and let's see what happens 🙂

Wanna experience the blog live and in person? 

Here's where to find me in 2017

The Universal Reformer: A Brief Tutorial on the Tree

The Universal Reformer: A Brief Tutorial on the Tree

For Tessa

Thanks so much to everyone who attended my Cadillac workshop this past weekend at LauraBPilates studio in Raleigh, NC.

It was a pleasure to meet and work with so many awesome readers. You guys rocked it on the Cadillac and the Standing Arm Springs!

The Universal Reformer: A Brief Tutorial on the Tree

Gifts from Joe Pilates

Joe Pilates has bestowed numerous gifts upon us. My favorite one is of course the gift of repetition. Do your exercises frequently and your body will reap the benefits. Even if you don't think you're particularly good at your exercises, it's the doing it anyway that counts.

And you're probably better than you think…

Lately I've come to feel a kind of Pilates déjà vu in my workout.

Hmmm… I've been here before…

The Tree is chock full of moments just like this.

See if you can find the moments of Spine Stretch, Open Leg Rocker, the Roll Up, Single Leg Circles, Double Leg Pull and High Bridge all jam-packed into one workhorse of an exercise.

Thank God for the Tree

Early on in my Pilates journey I was decidedly NOT a fan of the Short Box Series.

The Tree was the exception.

A fundamental exercise in our order of the Reformer exercises, the Tree, succeeded in making the entire Short Box Series just that much more bearable fun. 

The Tree is a versatile exercise that continues to grow and blossom along with our Pilates practice.

Even the basic version is not easy.

Later on you can turn on the jazz with your first taste of High Bridge.

Tree Time

If we distill the Tree down to its very essence it could look like this:

The Universal Reformer: A Brief Tutorial on the Tree

Sit up as tall as you can and reach your leg as much as possible without sinking in the back.

Your lift inward and upward must increase as your leg reaches further away from center.

Further progressions could include just setting up your Tree position:

The Universal Reformer: A Brief Tutorial on the TreeThe Universal Reformer: A Brief Tutorial on the Tree

Maybe you control yourself into this position and then return upright 3 times.

Later you'll learn to lower your upper body away from the center – just a little bit at a time. Remember to only roll backward as much as you can successfully return.

The Universal Reformer: A Brief Tutorial on the Tree

Over time you'll work your way all the way back and into the well if you are able.

The Universal Reformer: A Brief Tutorial on the Tree

And once you're completely comfortable upside down you've got some fun options:

The Universal Reformer: A Brief Tutorial on the Tree

Reach for the frame and pull everything in toward your center.

The Universal Reformer: A Brief Tutorial on the Tree

Ultimately you can add an empowering precursor to the High Bridge with lovely support from our friend the Short Box.

Here you may add the Single Leg Circles from Pilates Mat fame.

Holy stomach exercise, Batman!

And it's all leading up to where we began very simply: a global stretch of the back of the body in our final moment of Tree:

The Universal Reformer: A Brief Tutorial on the Tree

What's going on here anyhow?

Take another look at our final moment of the Tree. Every exercise in the Short Box Series is leading to this point: a global stretch of the back of the body.

That final moment of the Tree is the money note, the big kahuna, your raison d'être…

Often in this exercise we become preoccupied with stretching the back of the leg. We all feel so incredibly inflexible in this exercise, even the most loosey-goosey among us.

The back must take precedence over the leg. And the more lift you find in your back – ooooh that tight leg will get a fantastic stretch! See what you think.

Further Reading

Want even more info on the Tree and the Short Box Series?

Check out these related posts – you know I'm completely obsessed with all things Short Box…let's see if you are too!

Enjoy this short video tutorial.

Thanks for watching!

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