Sample from Week 1


PILATES & SLINGS MYOFASCIAL TRAINING


A very warm welcome to your movement education. I’m so delighted that you could join us on the mat. Within this 8 week repertoire course, you will learn a wide range of well-balanced myofascial exercises. I aim to make things as simple as possible. 


The progressive step-by-step approach of the training will allow everybody to practice on his or her own skill level. This will hopefully allow you to replicate the exercises in the comfort of your own home, as well as understand how your body moves in every-day activities.


Contemporary Pilates has taken the classic Pilates principles, together with modern science of movement and holistic anatomy, to create exercises that can be built upon and designed safely and efficiently at any level.


Slings Myofascial Training is a holistic movement concept that has been incorporated into the Pilates repertoire. The elaborate fascia-focused training aims for structural integration, functionality and inside-out wellbeing through conscious movement. High aspirations that come with short-term and long lasting benefits.


The term ‘Slings’, also known as anatomy slings, are various types of tissues involving fascia, muscles, ligaments that are interconnected with other and provide stability and mobility to the body.


Anatomy Trains is the body map of Myofascial Meridians which offers a science-based and application friendly Anatomy concept that can be applied to various movement methods (and manual therapy). Anatomy trains groups the individual muscles into functional lines throughout the body. While traditional anatomy is static, Anatomy Trains is dynamic and interconnected like the human body, which is in constant motion.


When combined, these methods create dynamic stability; functional strength and movement ease; multi-dimensional movement enhancing body resilience; activation of the body’s self-healing powers; improved co-ordination and psychosomatic wellbeing; tissue elasticity, glide, adaptability and responsiveness.

WEEK 1

SUPERFICIAL BACK LINE

Groundedness, 

Backbone, 

Perseverance, 

Retrospection, 

Courage

The Superficial Back Line (SBL) is a continuous myofascial meridian that connects the back of the body. From the underside of the toes, it spans the sole of the foot and the heel, runs up the back of the legs, over the sacrum, along the spine and over the head where it attaches to the eyebrow ridge.


The function of this line is to support and lift the body in full upright extension and to prevent the tendency to curl over into flexion, such as the fetal position.


The SBL maintains an upright posture by supporting the back of the head, ribcage and pelvis with its grounding ‘fascial current’ and tonic muscle energy.


In human development, the Superficial Back Line shortens, to move us from a fetal curve of flexion toward the counterbalancing curves of upright posture.

Slings In Motion


Nodding Roll Down

Length and Strength – softness and hydration, thus tissue nourishment, kinaesthetic awareness in the SBL


Roll Down

Inhale

The feet are grounded and the top of the head reaches up towards the ceiling

Exhale 

Activate the centre

Flowing breath

Commence the rolling down motion with a small nod of the head

Increase the pelvic floor and abdominal activation as you roll down vertebra by vertebra

Expand each part of the back with an inhalation

The knees can be extended or slightly bent

Exhale

Pause with the lumbar spine in full, even flexion and the fingertips close to the floor without touching it

Pelvic Floor and abdominal contraction maximised

Inhale

Guide your breath deeply into the lower back and back of the pelvis


Roll Up

Exhale

Commence the rolling up motion by engaging the pelvic flor and abdominal muscles slowly and fully

At the same time, tilt the pelvis back until it is lifted and the hip joints are open

Flowing breath

Continue rolling up with a segmental spinal motion

Keep the centre engaged

Inhale

When upright, expand the chest, widen the shoulders and reach up from the crown of the head.

The body is centred and balance maintained with minimal effort. 

My Mentor - Karin Gurtner demonstrating the Roll Down