Rochelle Rice » abdominals

Let it snow! Winter activities…:)

Rochelle — Tue, 22 Dec 2009 13:47:13 +0000

I’ve never been a huge fan of winter, but now that I’m doing winter activities, it makes it much more bearable! Last week I had the opportunity to skate at Rockefeller Center under the enormous Christmas tree and then sledding on Sunday after the snow! OK – so maybe it’s been awhile since you’ve done these activities. Maybe climbing through snow banks to cross the street or do holiday shopping is more your speed. Here are a few tips to make the most of your winter activities!

1. Hold your abdominals in by bringing your navel toward your spine. A strong core will help with balance, agility and stability.
2. Practice standing on one leg at home. Be sure to practice on both sides with your abdominals up and in at the same time. Balance is crucial when it comes to snow and ice!
3. Breathe…exhale on the effort. Holding your breath raises fear and tension in the body. Breathing as you move aids in being present to the moment and allowing the body and mind to be more relaxed.

Happy Winter!

Yaktrax for the Snow!

Rochelle — Mon, 02 Mar 2009 19:18:21 +0000

March 2…I guess I thought winter was over but NYC is blanketed in the white stuff today! In order to keep moving in your active lifestyle, I am recommending Yaktrax, an amazing product that has kept many of our clients on the move in the Big Apple! Maybe now you can get out there and appreciate this wonderful winter wonderland! :)

Some tips for winter walking:

1- gently stretch feet/lower leg before and after – calf stretch, point your toes, ankle circles.

2 – hold your abdominals in while walking – lift the abdominals and draw the navel to the spine for balance.

3 – eyes on the horizon – once you “feel safe” bring your gaze up and out for optimal alignmnet of the spine.

Breathe and enjoy! :)

Water Exercises for Plus Size Women

Rochelle — Fri, 13 Feb 2009 07:15:44 +0000

My method is an anatomical approach for plus size women – to help you strengthen and lengthen muscles that may be affected by size, in order to help you move in the body you are in right now and to avoid secondary injuries. That said, here are 3 water exercises that I feel are beneficial.

1 – Straight Leg Kicks – excellent for the gluteals (buttocks) which may be weak from not being used, hamstrings (back of the upper thighs) which may be elongated from standing in a “spill out” position, and abdominals, again, from standing in a “spill out” (no abdominal support at all) position.

2 – Inner Thighs – generally, the plus woman will stand or sit with legs a bit further apart to make space for the abdomen. The inner thighs or adductors, need to be strengthened to help support the leg/knee. As your body changes shape, the inner thighs are needed to help bring the femurs (thigh bones) back into alignment.

3 – Abdominals – breathing and body awareness are essential in this exercise. Exhale on the effort – as you bring your knees to your chest. Visualize to sensitize – your abdominal muscles go all the way down to the pubic bone. If your abdomen flows beyond the pubic bone, it may be difficult to realize the abdominals are under there. As you draw your knees in, see in your mind’s eye the pubic bone curling toward the navel. This should help increase the work and sensation to the abdominal area.

The water is an excellent place for movement for the plus body. Happy Moving!