Tag Archive for: wellness

What is Pilates breathing?

Pilates breathing is a way of breathing mindfully from your diaphragm in coordination with your movements.

https://youtu.be/tTHqDUoBGzU

How do you breathe when doing Pilates?

You can start Pilates breathing by learning how to use a diaphragmatic breathing technique. You want to optimize a full three-dimensional inhalation without overusing any one set of muscles.

What is diaphragmatic breathing in Pilates?

According to Harvard Health, diaphragmatic breathing is breathing deeply from the diaphragm, which “encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide.”

Why is breathing important in Pilates?

Joseph Pilates said that “The breath shapes the movement and defines its dynamic.”

Some benefits of Pilates breathing include:

  • Improved focus
  • Increased control
  • Abdominal engagement
  • Higher energy levels
  • Better circulation
  • Tension relief
  • Lower blood pressure

How can I start a Pilates breathing practice?

You can start now! Watching our video above is a great first step. We’ll talk you through the basics of Pilates breathing and practice some breathing exercises to get a feel for it.

When you’re ready for more, you may want to look at Elaine Economou’s new program Movement Essentials: Getting Started with Pilates. We know the more you move, the better you feel. Sometimes we need a little push to get started. Movement Essentials is a 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.

Watch the trailer to learn more. Support the activities you love to do in life by starting today!


About Elaine Economou

As co-founder of MOVE Wellness®, Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies and build strength to support moving well through their unique life. Elaine has created Movement Essentials: Getting Started with Pilates to help people move well and live a life they love – wherever and whenever.

Find all of Elaine’s Sixty and Me blogs on her author page.

A FEW OF OUR FAVORITE THINGS…

Our 2022 Local Gift Guide is here! We’re feeling so much gratitude for our local community—our MOVE community and beyond. With that in mind, we’ve pulled together a “Curated Community Gift Guide” to make it easy for you to shop locally this season. We are HUGE fans of all the products below.

Please share and shop!
Elaine & Robin xo


 

SWEET HEATHER ANNE

Signature Cakes and Desserts — with a focus on local and high-quality ingredients. Check out the Holiday Mixed Cookie Boxes and Citrus Olive Oil Holiday Cakes — both make amazing gifts! Shop a wonderful selection of signature cakes, cookies and desserts — the lucky recipients of your gift giving will thoroughly enjoy and be grateful for your great taste.


 

THISTLE & BESS

Shop an unusual and eclectic collection of handmade and local goods at Thistle & Bess. From quirky ornaments to stunning fine jewelry Thistle & Bess has a truly special curated collection of gifts. The perfect place to find something for that person on your list that seems to have everything. Stop in their Kerrytown shop or shop online as well.


 

MINDO CHOCOLATE MAKERS

Handcraft bean-to-bar chocolate in small batches, using only the purest and best-tasting ethically-sourced ingredients. Shop in store or via their online catalog of products, including gift boxes and bundles, cooking and baking products, Ecuadorian Drinking Chocolate, unique flavored chocolate bars and of course, their classic award-winning chocolate.


 

JESSICA’S APOTHECARY & SPA — NURTURING BEAUTY

Gift hunting for the tree hugger in your life isn’t as easy as one might think. You’re searching for something beautiful, useful, and made from natural materials. Jessica’s Warming Massage Oil with juniper berry & ginger is the perfect gift! Shop customized facials, massage therapy, herbal soaks, body treatments, waxing, skin consultations, and plant-based products online or at Jessica’s Spa.


 

UNIVERSITY FLOWER SHOP

At University Flower Shop we believe in the power of locally sourced flowers, seasonal ingredients and a commitment to our environment. Our designs are inspired by the cycles of nature and we strive to design with the most fresh and unique flowers and foliage throughout the year. Consider the gift of fresh flowers or plants this holiday season — shop online or come see us at Nickels Arcade!


 

BYOC (BRING YOUR OWN CONTAINER)

BYOC Co. is a zero waste and refill shop in downtown Ann Arbor started by a 2020 UM alum focused on helping you gift sustainably and practically with locally made, low waste soaps, candles, and reusable household and personal care goods! Shop some of their best-sellers and bundles like this “GIVE LOCAL BUNDLE“.


 

NANCY MELET HAND CRAFTED JEWELRY

Nancy’s designs are from the heart — jewelry for the everyday woman! It all goes together and it’s easy to wear. Jewelry that becomes a part of you. “Melet Stacks” is a wonderful, fun & incredibly hip gift for anyone in your life who enjoys the beauty of hand crafted original design – check it out online or at one of the upcoming shows.


 

CAYMAN SPORTS

Ann Arbor’s local retailer for all racquet sports! Have you or someone in your life wanted to try pickleball? Do you have an avid tennis or badminton enthusiast and need the perfect stocking stuffers? Cayman is your one stop shop for shoes, racquets, socks, strings and accessories. Shop online or come into the shop! Gift cards available.


 

THE LITTLE SEEDLING

The Little Seedling is committed to providing families with the products they need. With a full range of products from baby gear to toys, clothing and children’s shoes, The Little Seedling is a one-stop local shop. Mom owned, parent run, and a focus on customer service make The Little Seedling Ann Arbor’s destination for kids and families. Shop online or in-store.


MAST SHOES

An Ann Arbor shopping destination for favorite shoes for over 80 years, our team of shoe and fit experts are devoted to helping people feel great, starting with their feet! Give the much appreciated gift of foot comfort this holiday season! Favorites include Haflinger house shoes, soft wool socks, and gift certificates (they always fit perfectly). Shop online or in the store.


 

MOVE WELLNESS PILATES AND GYROTONIC®

Expertly trained Pilates instructors at MOVE Wellness are the perfect way for you or someone you love to start a Pilates or GYROTONIC® program. Our gift card for a $49 1-hour Intro Session is a perfect gift for a beginner or consider the $99 Intro Package gift card which includes a 50 min (1:1) Introductory Session AND two small group training sessions. Call, text, email or purchase online. Come visit soon!


 

This week is the official start of the holiday season. We hope our curated community gift guide with suggestions to shop local helps you find just the right thing for the right people in your life.

Be fit. Be well. Be inspired. Be done shopping. ❤️❤️

MOVE is thrilled to be partnering with Melissa Trauger to provide on-site physical therapy services at the studio to pelvic health and orthopedic populations. 

“We know that a continuum of care is important to our clients as they work to get stronger and care for their unique bodies. Partnering with Melissa means that it will be easy for clients to have collaborative care right in the building. Working with a PT who understands the impact and scope of Pilates and GYROTONIC® exercise is the best service possible for our clients. Not only is Melissa a highly skilled orthopedic and pelvic floor specialist Physical Therapist, she shares our values and commitment to care for our clients. We could not be more excited to welcome her to the studio.”

—Elaine Economou, MOVE Wellness Co-Founder 

“I am extremely excited to partner with MOVE Wellness to provide on-site physical therapy services to the pelvic health and orthopedic populations of Southeast Michigan. My mission is to improve and maintain your quality of life when it comes to your specific goals, as well as, to bring awareness to an aspect of life (ahem, pelvic health) that should be talked and taught about, early and often.”

—Melissa Trauger, Rhapsody of Motion Concierge Physical Therapy

Benefits of physical therapy at MOVE

Collaborating with area physicians and physical therapists is important to providing our clients an excellent continuum of care. Quite often, when clients are working through a particular issue in their body, it is helpful to work in partnership with their physical therapist (or another medical professional like a DO or Physiatrist) to provide manual therapy, assess injuries and collaborate on movement goals. Post surgical clients can benefit in particular. Our scope of practice is movement and working with healthcare professionals for diagnosis and care plans for post-surgery, neurological issues or pain is the best service possible for our clients. 

Long time clients may recall our previous partnership with Julie Simpson of Mend PT so we know how well this kind of partnership can work. We are now so happy to be partnering with Melissa Trauger and Rhapsody of Motion to again offer PT services within MOVE. Melissa works independently inside MOVE Wellness studios, but is knowledgeable about the systems we teach. She is also an eager student of Pilates and GYROTONIC® exercise herself, which is key for us. 

Melissa works with orthopedic issues and has a special focus on pelvic floor dysfunction. We know that this affects both women and men and can play a role in low back pain, and hip issues. Pelvic floor PT can also be part of the solution for imbalances throughout the body. At MOVE we work a lot to help people have a healthy functioning pelvic floor. So much of what we teach focuses on coordinating breath with movement and the pelvic floor is part of the musculature involved in breathing. Working with Melissa can help clients identify pelvic floor imbalances and learn to release the muscles and regain coordination. She will be a wonderful resource for our clients to help resolve a number of issues.

Meet Melissa Trauger

Melissa Trauger is a physical therapist who treats patients with the mindset that everything is connected in the chaos of the body. This view, along with her love of music, led her to finding the rhapsody within the human body. Both require many moving parts working in concert creating harmonious movement.

Melissa received her Doctor of Physical Therapy from the University of Dayton in 2016, and continues her education to diversify her skills when treating pelvic health and orthopedic populations. Her undergraduate was spent at the University of Michigan where she earned a B.S. in Movement Science. She followed that up with several years spent in Chicago working as a massage therapist and personal trainer.

When Melissa isn’t helping her clients relieve their physical pain, she spends her time with her husband, Ryan, and their dog, Coco. She enjoys writing and playing music, running, and providing comedic relief among friends and family.

Start Now

By partnering with MOVE, Melissa can promote early access to physical therapy through individualized care that includes manual therapy, neuromuscular re-education, therapeutic exercise, and more. Please feel free to reach out to Melissa directly via the contact information below to schedule a call and learn more!

Rhapsody of Motion Concierge Physical Therapy
Phone: 734-519-0020
Email: info@rhapsodyofmotion.com
Website: www.rhapsodyofmotion.com
Instagram/Facebook: @rhapsodyofmotion

Book your appointment directly with Melissa online, by email, or by calling 734-519-0020.

Now available at MOVE On Demand

Movement Essentials: Foundations in Pilates is a 28-day program designed to set you on a path to feeling stronger and more confident in your movement. Each week Elaine Economou will introduce you to the foundational principles of Pilates exercises with a warm up, weekly classes, and a variety of special topics to enhance your journey. The program comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.

Movement Essentials is the first step in understanding your body and getting to know your own movement patterns. If you are ready to add Pilates to your fitness routine, this program will set you up for long term success. If you are familiar with Pilates, you will expand your knowledge and understanding to deepen your personal practice. You’ll get stronger safely, effectively, and efficiently while building healthy habits and consistency into your fitness routine. All in the comfort of your own home.

Start here if…

What to Expect in the Program:

  • To be challenged by a faster pace
  • Practice using correct form to get the most out of an exercise
  • Movements that support other exercise programs (walking, running, tennis, golf, etc.)
  • Learning how to set a solid movement foundation
  • Working towards a 20-30 second plank
  • Completing the full Pilates hundred
  • Moving the spine in all the planes of motion
Elaine Economou doing Movement Essentials: Gentle Pilates for Everyday Life

What’s included in the full program?

Movement Essentials: Foundations in Pilates includes:

  • A series of introductory topics to deepen your knowledge and set the stage for your personal journey
  • 1 weekly warm up routine—make sure your body is ready for movement each week
  • 2 weekly Pilates classes—customize your journey by doing each class once or twice each week
  • 1 weekly special topics class—including feet, core, fascia, and posture
  • 2 printable calendars—follow along and keep yourself accountable
Elaine Economou doing Movement Essentials: Gentle Pilates for Everyday Life

Are you ready to start moving?

“The consistency and frequency of your workout routine builds positive outcomes.”

—Elaine Economou

Now more than ever, MOVE Wellness offers a complete solution to get you moving and keep you moving. By committing to this 28-day program, you are committing to yourself. Movement Essentials: Foundations in Pilates is now available for the introductory price of $99.99 at MOVE On Demand.

Your Workout. Your Choice.

We’re here for you—however you want to move with us. We recognize that some of you are eager to join us in-studio while others would prefer to wait for now. We respect whatever decision is best for you—your workout, your choice. Safety protocols are in place in the physical studio and MOVE Wellness is currently scheduling private sessions and small group classes. Our livestream classes continue to be available, and virtual private and small-group training sessions are also an option to meet a wide-range of client needs. We invite you to choose the mix of in-studio or at-home training that’s right for you.

Your Safety in Our Studio

When you’re ready to visit MOVE in-person, we want you to feel safe. So we’re taking important steps to make sure you’re comfortable. Here are the primary COVID-19 protocols we have in place.

  • The studio layout has been redesigned to allow for physical distancing and a streamlined flow of clients. 
  • The number of people allowed in-studio at any given time will be limited.
  • New windows and ceiling fans have been installed to allow fresh airflow.
  • We have added UVC light filtering to our HVAC system to kill any airborne virus particles that pass through.
  • Cotton gloves will be made available to clients who wish to use them.
  • Masks are optional for clients. Staff will be mask-optional when Washtenaw County is in the CDC low or medium community level. Masks will be required for staff when Washtenaw County is in the CDC high community level. Clients are welcome to ask their trainer to wear a mask for any individual session. Please reach out to us with any specific questions or concerns.
  • Stringent cleaning protocols with approved cleaning solutions are in place for all equipment and touched surfaces.
  • We have a UVC light wand for extra sanitizing of props and equipment.
  • Reusable items (fabric straps, gloves, etc) will be sanitized according to the CDC approved guidelines. 
  • We ask all clients and staff to stay home if experiencing 2 or more of the following symptoms:  fever, chills, repeated shaking with chills, muscle pain, headache, sore throat, cough, congestion or runny nose, nausea or vomiting, diarrhea, loss of taste and/or smell. 

We will continue to monitor local, federal, state, and international guidelines for any changes in recommendations, cleaning strategies and best practices. We continuously update our policies as needed and you can trust that we will always keep the lines of communication open. 

You CAN Start Now

Ready to get started with an in-studio training session? We’re happy to continue to see you online for private sessions, or livestream classes. We look forward to designing a safe and comfortable plan for each and every member of our community. Your workout—your choice.

Please feel free to reach out to us at office@movewellness.com with any questions or concerns you may have. 

Be Fit. Be Well. Be Inspired.

Elaine, Robin, Rachel and Staff

A Picture is Worth A Thousand Words

To help you visualize the changes at MOVE, we want to share some photos of our new equipment arrangement in both studios to allow for physical distancing, as well as our new windows that open and ceiling fans to enhance airflow. We’re so excited about these changes to safely welcome you back into our space.

Now available at MOVE On Demand

Movement Essentials: Gentle Pilates for Everyday Life is a 28-day program designed to get you moving and keep you on track. Each week Elaine Economou will introduce you to the basic principles of Pilates with a gentle warm up, weekly classes, and a variety of special topics to enhance your journey. The program comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.

Movement Essentials is the first step in reaching your movement goals. You’ll get stronger safely, effectively, and efficiently while building healthy habits and consistency into your new fitness routine. All in the comfort of your own home.

Start here if…

  • You’ve never done pilates
  • You’ve done pilates but it’s been a while
  • You’re recovering from an injury and are just starting to move again

What to Expect in the Program:

  • An introduction to the principles of human movement
  • Guidance on starting a movement routine
  • How to find a neutral pelvis
  • Improve your form for planks and the Pilates hundred
  • Spinal movement in all the planes of motion
Elaine Economou doing Movement Essentials: Gentle Pilates for Everyday Life

What’s included in the full program?

Movement Essentials: Gentle Pilates for Everyday Life includes:

  • A series of introductory topics to deepen your knowledge and set the stage for your personal journey—including breathing, mindfulness, neutral alignment, and how to move for your unique body
  • 1 weekly warm up routine—make sure your body is ready for movement
  • 2 weekly Pilates classes—customize your journey by doing each class once or twice each week
  • 1 weekly special topics class—including feet, hands, abdominals, and stretching
  • 3 mindful moment guided meditation classes—use as often as needed
  • 2 printable calendars—follow along and keep yourself accountable
Elaine Economou doing Movement Essentials: Gentle Pilates for Everyday Life

Are you ready to start moving?

“The consistency and frequency of your workout routine builds positive outcomes.”

—Elaine Economou

Now more than ever, MOVE Wellness offers a complete solution to get you moving and keep you moving. By committing to this 28-day program, you are committing to yourself. Movement Essentials: Gentle Pilates for Everyday Life is now available for the introductory price of $99.99 at MOVE On Demand.

Using Mindful Movement to Decrease Stress

“The key to relieving stress is tuning in to what is happening in your body and what you need in the moment to calm your nervous system. Mindful movement helps make this possible.”

—Elaine Economou

Simply put, mindful movement is noticing how you feel while you are moving. It’s the practice of moving intentionally and being aware of the sensations in your body. You are not moving for the outcome but rather for the experience of bringing awareness to the body without judgement.

Elaine Economou’s latest blog for popular website, Sixty and Me covers how we can use mindful movement to focus on the body and connect to the breath to decrease our stress levels. Read the full blogpost on Sixty and Me.

How do I practice mindful movement?

Creating a mindful movement routine for yourself requires just a little time and attention. You can get started with the workout routine linked above and these tips:

  • This isn’t your cardio workout—set aside time separate from your regular workout.
  • Strive for consistency—choose a length of time and try to stick to it every day.
  • Connect to your breathing—just noticing your inhales and exhales will focus your mind and release some stress.
  • Let your body move—go ahead and move your body in whatever way it craves.
  • Go ahead and yawn—your movements should have quality of a yawn like your first morning stretch.
  • Take inventory on yourself—notice how you feel when you start and again when you are done.
  • Trust the process—the more you practice, the deeper the impact will become.

Mindful movement and more

Need more guidance? We know the more you move, the better you feel. Sometimes we need a little push to get started. We now have just the thing. An all around program to get you started with movement, including built in mindful moments.

Elaine Economou’s new Movement Essentials: Getting Started with Pilates is a 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.

Watch the trailer to learn more. Support the activities you love to do in life by starting today!


About Elaine Economou

As co-founder of MOVE Wellness®, Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies and build strength to support moving well through their unique life. Elaine has created Movement Essentials: Getting Started with Pilates to help people move well and live a life they love – wherever and whenever.

Find all of Elaine’s Sixty and Me blogs on her author page.

This week is the official start of the holiday season. We’re kicking things off by sharing our curated community gift guide with suggestions to shop local. We’re excited to spread the word about these great community members. You just might recognize some of them from Elaine’s Lifted segments on Facebook!

On small business Saturday (and all year long) we hope you’ll check out some of our favorite things, places, and people. 

Be fit. Be well. Be inspired. Be done shopping.


BYOC, Co. Logo

BYOC Co. (Bring Your Own Container) aims to reduce single-use plastic consumption by allowing you to refill your own containers from home with eco-friendly, ethically-produced household cleaning and personal care products. Owner Emma Hess, started BYOC Co. at age 22 and fresh off graduating from the University of Michigan with a degree in Sociology. Her low waste journey started while in college when she swapped a bottle of liquid shampoo for a solid shampoo bar. 

BYOC, Co.
255 E Liberty St
Ste 215
Ann Arbor, MI 48104
hello@byocco.com

Connect with BYOC, Co. on Instagram or Facebook.

Watch Elaine and Emma’s conversation on Lifted.

Great gift idea:

Zero Waste Dishwashing Set

Zero Waste Dishwashing Set

This set includes:

Solid Dish Soap from Tiani Body Care (local Ann Arbor business), Bamboo Hand Brush, and a Bamboo Soap Dish for $20.68. 


NeuroFitness Wellness Center Logo

NeuroFitness Center offers wellness services to help bring balance to the lives of the seriously stressed, chronically in pain and under rested among us. They offer flotation therapy, cryotherapy, a salt room, and neurofeedback sessions to reduce stress and help you relax.

NeuroFitness Wellness Center
6360 Jackson Road, Suite A
(Across from Menards)
Ann Arbor, Michigan 48103
info@neurofitcenter.com
734-206-2012

Connect with NeuroFitness Wellness Center on Instagram or Facebook.

Watch Elaine and Peg’s conversation on Lifted.

Great gift ideas:


Tantre Farm Logo

Tantré Farm started its very first crops of potatoes, winter squash, and garlic in 1993 on a 40-acre parcel. Since then the farm has grown to include about 80 to 100 varieties of vegetables, mushrooms, and a small variety of herbs and flowers. Their fruit crops include strawberries, raspberries, blackberries, pears, melons, and more depending on the fruit weather. Their farmland has now grown to about 115 acres of wetland, woods, and sand-loam fields in the area. Tantre Farm sells their produce through CSA shares, at various local stores, restaurants, and also at the Ann Arbor and Chelsea Farmers Markets. MOVE Wellness loves serving as a summer CSA pick-up location!

Tantre Farm
2510 Hayes Rd
Chelsea, MI 48118
734-475-4323

Connect with Tantre Farm on Instagram or Facebook

Watch Elaine and Deb’s conversation on Lifted.

Great idea for your holiday table:

Check out the Tantre Farm Immune Booster weekly share.


Arbor Teas Logo

Arbor Teas is a family-owned organic tea company based in Ann Arbor, Michigan. Their daily mission is to find the world’s most fantastic organic teas and deliver them to you as sustainably as possible. 

Arbor Teas
1342 North Main Street, Suite 1
Ann Arbor, Michigan 48104
info@ArborTeas.com
(734) 994-7698

Connect with Arbor Teas on Instagram or Facebook

Great gift idea: 

Kombucha Homebrew Kit

Kombucha Homebrew Kit 

The Kombucha Homebrew Kit ($45.00) comes complete with all your homebrewing essentials, including: step-by-step instructions, organic kombucha culture (SCOBY), Arbor Teas organic loose leaf black tea, organic sugar, USA-made 1 gallon glass jar, and more!


Jessica's Apothecary & Spa Logo

Owned and operated by Jessica Goniea, Jessica’s Apothecary offers the luxury of a day spa paired with the expertise of a botanical skin care specialist. You’ll find customized facials, waxes, skin consultations, and an online shop that all feature plant-based products combining ancient herbal knowledge with modern skin care science. Everything used and sold  is cruelty-free and free of synthetic fragrance, artificial colorants, SLS, parabens, and other unnecessary chemicals. Jessica is honored to have been voted “Best Skin Care” 8 years in a row and “Best Esthetician 2020” by Current Magazine!

Jessica’s Apothecary
415 N. Main Street, Suite 3
Ann Arbor, MI
734-604-5971
contact@jessicasapothecary.com

Connect with Jessica on Instagram, YouTube, or Facebook.

Watch Elaine and Jessica’s conversation on Lifted.


Serendipity Books Logo

Serendipity Books is a brick-and-mortar indie bookstore celebrating literacy and building community in Chelsea, Michigan. Owner Michelle Tuplin is the mastermind behind our awesome MOVE Book Club reading choices. ​​We think it’s a pretty special place. Stop by and let Michelle help you choose just the right book for anyone on your list.

Click here for a variety of ways to shop Serendipity Books.

Serendipity Books
113 West Middle Street
Chelsea, Michigan 48118
(734) 475-7148

Connect with Serendipity on Instagram or Facebook.

Watch Elaine and Michelle’s conversation on Lifted.


Mast Shoes Logo

Mast Shoes is the best of modern and old-school. Their stylish, relaxed, clean store sets the stage for you to experience the fitting process and see how we use tools like shoe horns, fitting stools and Brannock devices (the metal foot measuring tool) that have been in use since they opened in 1942. Mast Shoes has made it their mission to stop feet and shoes from ruining your day. They believe there are no “bad feet,” just bad matches between feet and shoes. 

Mast Shoes
2519 Jackson Ave 
Ann Arbor, MI 48103
734-662-8118

Connect with Mast Shoes on Instagram or Facebook.

Watch Elaine and Molly’s conversation on Lifted.


Aberdeen Bike Logo

Aberdeen Bike is a family owned bike shop located in Chelsea, Michigan just west of Ann Arbor. Aberdeen has a full service repair shop and offers a wide range of adult and youth bikes to tackle any terrain. They offer a full complement of accessories to outfit you for everything from commuting to racing.  

Aberdeen Bike and Outdoors
1101 South Main Street
Chelsea, MI 48118
734-475-8203

Connect with Aberdeen Bike on Instagram or Facebook


Massage oil drops on hands

Trish Newman Massage

Missing your massage at MOVE? MOVE Livestream class members with a keen eye may have noticed that our massage room has become a teaching space. If you’re missing your massage at MOVE with Trish (we miss her too!), you can find her at two locations in Ann Arbor. 

K-West Skin Body Spirit
415 N. Main Street
Mon., Tues., Fri. 8:30–2:30
Every other Thurs. 4:00–8:00
Some Saturdays 9:00–2:00

Eastern Integrative Services
2300 Washtenaw Ave.
Suite 101
Wed. 12:00–8:00
Thurs. 8:30–2:30

Schedule by calling Trish directly at 810-923-8936.


Ian and Nick took their running to the next level in 2014 and officially opened up Ann Arbor Running Company. Both have been part of the Michigan running community since the mid-90s and love giving back to the sport. They know what it feels like to run your best, to run your worst, and everything in between. Their staff will support you through thick and thin. Ann Arbor Running Company uses their experience to select only the best products available and the ones that they truly believe in.

Ann Arbor Running Company

901 W Eisenhower Parkway
Ann Arbor, MI 48103
734.662.2400

209 S Ashley Street
Ann Arbor, MI 48104
734.997.5223

2621 Plymouth Road
Ann Arbor, MI 48105
734.623.9640

Connect with AARC on Instagram or Facebook


MOVE Wellness Logo

Movement heals. We know that to be true. Share the gift of movement with your family and friends this holiday season. 

MOVE Wellness Studios
3780 Jackson Road, Suite K
Ann Arbor, MI 48103
734-224-2560
office@movewellness.com

Connect with MOVE on Instagram or Facebook

Great gift ideas:

MOVE trainer Lauren MIller working with a senior client

Three private sessions for $150.00

This special introductory offer is available for new clients. Stop by the desk, email us, or call 734-224-2560 for details. A value of up to $277.00!

Elaine Economou Movement Essentials

Save $20.00 on your purchase of Movement Essentials: Getting Started with Pilates.

This new 28-day program developed by MOVE Co-Founder Elaine Economou will get your loved one started building a healthy fitness routine with gentle Pilates for your everyday life. Head on over to MOVE On Demand and use code HOLIDAY20 to purchase.


Thank you for supporting local businesses

Additional no cost ways to support local

Here are three simple, no-cost ways that you can offer support for these small businesses through this holiday season.

Write a review on Google or Facebook.

Small businesses like ours can really benefit from reviews by those who use our services and know us best. Your opinion matters.

Like and follow on social media.

With the click of a button you can stay connected and be the first to know. We’ve linked to Instagram and Facebook pages for each business listed above. 

Share this gift guide with a friend.

Spread the word and shop local this holiday season. Our community is strongest when we lift each other up.

How to Exercise to Prevent Injury

Finding a workout routine that you enjoy and can stick to is something to be celebrated. Moving consistently brings a sense of empowerment and accomplishment. And the more you move, the better you will feel. Still, it’s important to take into account any old injuries or discomfort in your body you may experience. At one point or another, many of us have felt nervous about injuring ourselves while exercising. Sometimes that fear of injury will cause enough worry to prevent you from increasing your challenge or trying something new that you might enjoy. Therefore, it’s essential to support your body’s unique needs throughout your routine to stay pain and injury free. Doing some little things on a regular basis can make a big difference. As we age, these little things become critical for maintaining our mobility and continuing to do what we love.

What are ways to prevent injury?

No one can wave a magic wand and prevent injury. But, we can make it far less likely by integrating these simple practices and injury prevention exercises into your daily routine. 

#1: Practice noticing

First and foremost, practice noticing how your body feels. When you do Pilates, or any movement routine that connects breath to movement, you will begin to notice how your body feels when you move. Don’t ignore this. This mental “muscle”—the practice of noticing your body as you move—is your barometer, both while you are exercising and throughout all aspects of your day. When you pay attention to how you feel, if something doesn’t seem quite right you can make the decision to get curious and pay attention to the sensation or stop moving. 

A man and woman doing a shell stretch at home during an online exercise class

#2: Ask for help

Don’t work through pain and please seek support from a medical professional if you feel pain. The process of getting stronger will occasionally bring about some soreness. Increasing your routine and trying more challenging workouts may lead to those sensations. That’s a very normal part of training our body. Noticing the difference and knowing when to stop and seek help from a physician or physical therapist is key. Having a Pilates trainer help set up your workout or routine provides “eyes on your body”. That will help you create a program suited to your unique needs and prevent injury right from the start.  

#3: Pace yourself

This is truly an instance of slow and steady winning the race. Make sure that you are trying more challenging routines or adding minutes to your workout a little at a time. Large jumps in intensity can lead to injury. Give your body time to adapt at its own pace. 

#4: Build a foundation

Be sure to do some whole body movement like Pilates that will move your spine, shoulders and hips. These foundational movements will engage the core muscles to help keep the forces of whatever you do moving through your body in a balanced way. A key benefit of Pilates is that it focuses on individual postural issues and helps each person unravel their own unique muscular imbalances to create healthy movement patterns. Improved overall fitness levels may help prevent injury plus offer greater strength and ease of movement.

What exercise causes the most injury?

The simple answer: too much, too soon. Of any type of exercise. It often feels like we live in a culture of extreme fitness trends with the mantra go big or go home. Any workout your body is not prepared for is the one that brings the most risk. If you do something high impact or extremely cardiovascular without easing yourself into that activity, your body is going to be caught off guard. Anyone who has ever decided to take up running and thought they’d just head out and try to run a mile will know what I mean. By starting slowly, first walking, then jogging to start building endurance you’ll safely be able to progress to a running routine. Even in Pilates, if you once attended advanced classes but then took some time off, you’ll need to revisit the basics. 

Jumping right back into complex movements without taking time to reinforce the foundational movements can leave you vulnerable to injury. Taking inspiration from a favorite silly board book about a bear hunt that I used to read to my kids, I like to say we have to go through the forest, not around, over or under it. The goal is to have you safely engage in movement in whatever range your body will allow, and then progress from there in ways that allow you to own that movement and experience joy and confidence in doing so.

A woman holding hand weights doing an online exercise class at home in front of the fireplace

How can I exercise without damaging my joints?

Exercises that move your spine in all of its planes of motion are important. Then, keeping hip joints mobile and having your legs and hips moving freely is important. This helps to keep the hips, core and back working together. It’s also important to make sure your abdominal and back muscles are engaging when they are needed. This will keep you from any strain in your trunk and support each movement. The nice thing about Pilates is that it’s easy on the joints. The mat exercises are low impact bodyweight training, so the forces on your bones will help you maintain bone density safely. There is so much you can do with just a mat and you.

Injury prevention exercises

In general, there are three characteristics of a successful home routine that I like to emphasize: consistency, progression, and balance. Moving your body every day in all planes of motion and through all the joints of the body will keep you strong and prepared for the type of unexpected movements that can cause injury. These exercises will mobilize the whole body, connect breath to movement, and are safe to do every day. You know what they say… an ounce of prevention is worth a pound of cure. 

9 easy injury prevention exercises: arm circles

Arm Circles

Begin lying on your back with your knees bent and feet hip distance apart. Place your arms by your sides with your palms facing in towards the body. Take a nice inhale to lift your arms up toward the ceiling and then reach them overhead only as far as ribcage and shoulder stabilization can be maintained. Exhale to circle your arms wide out to sides and return down to your starting position. Repeat 4 times and switch directions for four circles.

9 easy injury prevention exercises: half roll back

Half Roll Back

Start seated on a mat with your feet flat on the floor, knees bent in front of you. Start upright in a neutral position with arms reaching in front of you parallel to the floor. While exhaling, start to roll your pelvis away from your femurs (legs) so that you feel your low abdominal muscles hugging into your spine. You are creating a “C” shape with your low back while keeping your shoulders wide and relaxed. Keep the “C” shape and inhale.  Then, exhale to fold forward at the hips over your legs. Stack up your spine from tail to head and float your arms back to the starting position.  

9 easy injury prevention exercises: hip rolls

Hip Rolls

Start lying on your back with your knees bent and feet hip distance apart. Your arms are by your sides. Take a deep breath into the sides of your rib cage and feel yourself grow long through your spine. As you exhale, recruit your abdominals into an imprinted position by feeling your hip bones and ribs pull closer together until there is little or no gap between your spine and the floor. Once imprinted, articulate your spine starting from the tail to roll up into a bridge position where wide shoulders support your weight. Your hip joints are extended, and your knees should feel they are energetically reaching long over your toes. Take an inhale to stay here at the top, then roll down as you exhale to return to your starting position. Imagine your sit bones reaching toward your heels as you articulate down through your spine. Repeat eight times.

9 easy injury prevention exercises: mid-back spinal rotation

Mid-Back Spinal Rotation

Begin kneeling with elbows bent under shoulders and knees under hips. Your spine should be in a neutral position and feel as though it’s reaching long from tail to head. Your shoulder blades are stable against your rib cage. As you exhale, reach your elbow to the ceiling lead as you open your chest and allow your spine to rotate. Inhale to return to your starting position and repeat with your other arm. Repeat four times on each side.

9 easy injury prevention exercises: hip circles

Hip Circles

Begin kneeling on all fours with arms underneath shoulders, and knees directly underneath hips, slightly apart. Your spine should be reaching long from tail to head. Shift your weight to your right hand and knee and then circle your hips back to your heels on the right side then continue to shift your hips to the left side. Pull your pelvis underneath you as you continue the circle towards the starting position while arching your back like a cat. Feel that great cat stretch.  You are making a circle with your spine first in extension and then flexion as you continue the movement. Do four to the right and then four to the left. 

9 easy injury prevention exercises: bird-dog variation

Bird-Dog Variation

Begin kneeling on all fours with arms underneath shoulders, and knees directly underneath hips, slightly apart. Your spine should be reaching long from tail to head. Inhale and find extra length through the spine. Exhale to recruit your abdominals and simultaneously lift your right arm and left leg, reaching towards opposite ends of the mat. Hold this balanced position as you inhale and reach fingertips and toes even longer. As you exhale, simultaneously lower your arm and leg to the starting position. Repeat on the other side. Be sure to keep your head level with your spine and keep length through the back of your neck. 

9 easy injury prevention exercises: cat stretch

Cat Stretch

Begin kneeling on all fours. Your arms should be underneath your shoulders and knees directly underneath the hips, slightly apart. Feel your spine reaching long from tail to head. Inhale to grow longer and find length through the spine. As you exhale, use your abdominals to round your spine like a Halloween cat. Start from your tailbone and leave the head for last. Hold this c-curve position while you inhale to breathe into the sides of your ribcage, rounding further. Finish with an exhale and beginning with the tail end of the spine, extend one vertebra at a time until you return to your starting position. Repeat six to eight times.

9 easy injury prevention exercises: squats

Squats

Stand tall with your feet wider than your hips. Propping your heels on a blanket or rolled up mat can be a helpful modification when you are just starting out with these deep squats (see video). Be sure your toes are pointed forward or slightly turned out and that your knees track over your feet. Your hands can hang by your sides. Bend at the knees and hips as though you are going to sit in a chair and go as far down as you can. Your weight will be in your heels. Keep your back straight and your gaze directed low in front of you. Pause at your lowest point for a moment then return to your starting position. Repeat four times.

9 easy injury prevention exercises: standing side arch

Standing Side Arch

Stand with feet hip distance apart. Your weight should stay evenly distributed on both feet and your spine long and neutral. On an inhale, lift your arms over head while keeping your shoulders lengthened down. Grab your left wrist with your right hand overhead. As you exhale, lengthen your waist and spine and reach the heel of your hand away from the heel of your foot. Keep both sides of your body long and hips level. Be sure to stay square to the front and avoid rotating. Return to standing tall, switch the grip of your hands and repeat on the other side.

Move More, Feel Better

The price of a healthy body and personal wellness is hard to pinpoint because, in a way, health is defined by the absence of illness or injury. Sometimes we need a little guidance getting started in a safe way for our body. That’s why Elaine Economou created Movement Essentials: Getting Started with Pilates, a 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement. Watch the trailer to learn more. Support the activities you love to do in life by starting today!

Including movement into your daily routine can help promote better bone and muscle health by building strength and endurance. You have many options when it comes to exercise, including walking, swimming, and Pilates. 

Many people have a preconceived idea that Pilates is only for young, extremely fit people, but the reality is that Pilates is suitable for all bodies at any stage of life. At MOVE Wellness, we’ve helped both men and women of all ages (including clients in their sixties and seventies!) incorporate Pilates into their routine to safely strengthen their body and support life’s activities. 

Whether you want to workout in the comfort of your home or visit a studio, there’s a Pilates class or session that can fit your unique fitness needs and goals.

3 senior men doing Pilates Reformer arm exercises

What is Pilates?

Pilates is a system designed to help you strengthen and mobilize your body. There are a variety of exercises that target strength and mobility for the whole body, always initiating with the core. They can be done on a mat or Pilates equipment strategically designed to allow for the fullest expression of movement. Some pieces of equipment you would likely find in a Pilates session include the Reformer, Cadillac, chair, and barrel.

https://www.youtube.com/watch?v=4A7-zDaP0Q4

What is mat Pilates?

Mat Pilates exercises require you to stabilize your body without equipment and tend to focus more on core work. You can practice the original 34 Pilates exercises in this classic Pilates mat sequence

Interested in learning more? Try online mat Pilates classes with a 14-day trial of our livestream classes!

What is reformer Pilates?

Reformer Pilates is done on a rolling platform with springs that add resistance to your Pilates workout. Springs can be added or taken away to provide different levels of resistance as the platform, called the “carriage,” is pushed or pulled along the frame. 

Working on the Pilates reformer allows for more dynamic movement that can train many parts of the body in different ways. Reformer parts can also be adjusted to your body size and level of skill, so it’s a great option for beginners!

Want to give Reformer Pilates a try? If you live in the Ann Arbor area, you can take a small group Reformer Pilates class at our studio. These classes are limited to six students for more personalized attention.

What are the benefits of doing Pilates exercises?

Pilates can help strengthen the body and improve stability and peripheral mobility. These improved fitness levels can help prevent injury and give you greater ease of movement through a full range.

This system can also relieve low back pain and the postural effects of sitting. It is a safe weight-bearing exercise that can mitigate symptoms of osteoporosis/osteopenia, and there is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective method for whole body strengthening.

Whatever your conditioning goal, Pilates is an efficient, effective, and safe way to increase your flexibility, develop your core, and release tension.

Two Senior Women Doing Pilates With Trainer

Which is better, Pilates or yoga?

Pilates and yoga both have benefits for those who practice it, regardless of age or experience level. The practice that works best for you will depend on your individual fitness goals. The benefits of yoga, for example, include stress reduction, increased blood circulation, flexibility, strength, improved sleep patterns and relaxation.

Beginning a Pilates practice

Starting a new movement system can feel intimidating. At MOVE Wellness, we take the time to learn about you 一 including your current fitness level, goals, and any limitations or injuries you may have 一 so we can support you on your personal fitness journey. We can then make recommendations about which classes or private trainers would work best for your unique situation.

For example, our livestream and in-studio Pilates classes are organized into six levels to help our clients move confidently and comfortably through their personal fitness journey: Gentle, Intro, Level 1, Level 2, Level 3, and Advanced. Most of our clients start with beginner Pilates classes so they can learn the foundational principles, which are designed to layer and build on each other as the student progresses.

2 women doing online fitness classes on a mat in their living room

You also have the option of private sessions, where you work one on one with a trainer who will create a custom workout to help you achieve your goals and provide support, motivation, and accountability. These are available both virtually and in-person.

Regardless of whether you’re alone or in a group, you will be led by a member of our experienced team. We’re proud to have some of the most experienced movement trainers, fitness instructors and coaches in Ann Arbor, who will work with you to bring out the very best in your body. Our trainers are credentialed in their areas of expertise and will even work in partnership with other health experts in your life, including doctors and physical therapists, to ensure your workouts are safe and highly effective.

Ready to get started? Our introductory session includes an intake assessment, 50-minute private session, and customized movement recommendation plan, as well as a 14 day trial of our livestream classes. Clients who would prefer a small-group class are invited to try an introductory class.

MOVE Trainer Mary Falcon teaching a livestream Pilates class

Pilates classes near you

The MOVE Wellness fitness studio is conveniently located on Jackson Road near I-94 in Ann Arbor, Michigan. 

We also offer a number of online options for clients who don’t live nearby or who prefer to workout at home. These include:

  • Private training — available in-studio or virtually via Zoom.
  • Small-group classes — our Pilates Essentials Class ($29) is a fun, safe space to try something new. 
  • Livestream classes — over 30+ professional studio classes, including Pilates, yoga, barre, and more. This gives you a variety of fresh content each session to stave off boredom, and the motivating energy of live instruction to keep you moving.
  • MOVE On Demand — pre-recorded class content, no television provider needed. Access your content whenever you want.
  • MOVE Wellness on YouTube — a wide variety of free workouts on Pilates, yoga, and special topics like mobility.

 

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