Movement Education Center

Upcoming classes in the Movement Education Center

Get outside and Exercise!  

Community Classes Continue at APT.

As part of our continued commitment to community wellness, we've made our free community classes permanent! Every other week we'll be offering a free 30-minute class designed to get you moving and motivated to stay strong and healthy. Join us and explore some new walking routines that will cultivate mindfulness, help you work on your gait and improve your fitness level!

Mindful Walking with Catherine Lewan, PT, DPT 

The first Tuesday of the month, 2:30 p.m., May 7 and June 4

Nordic walking with Pat Staszak, PT 

The third Tuesday of the month, 2:30 p.m., May 21, and June 18

To confirm class times, please check our calendar.

•          Community classes are appropriate for all levels
•          Come for one or all sessions
•          Wear comfortable fitness clothing
•           If you have pain, stay for a free consultation

 

Summer Yoga Classes

New!
Drop-In Yoga Class
Gentle Yoga with Catherine Lewan, PT, DPT, CYT

This hour-long class allows you to generate mindfulness while developing an awareness of alignment. Expect a balanced class with an emphasis on discovering ease within effort while improving your strength, flexibility, balance and posture. Learn to flow through your yoga practice with modifications and props that help you find the optimal balance of mobility and stability for your body, and equanimity for your mind.

When:             Tuesdays, 10:45-11:45 a.m., starting May 7th

Cost:               Drop In, $18 per session, 10-pass for $160

Intro to Gentle Yoga
with Catherine Lewan, PT, DPT, CYT

This five-week series is designed to introduce you to gentle flow yoga and help you learn the optimal balance of mobility and stability as you cultivate awareness of breath and movement. 

When:             Thursdays, 6:15-:00 p.m., May 23-June 20

Cost:               $100 for 5 sessions.  Pre register by May 16 and save $10!

 

Upcoming Yoga Workshops at APT

Yoga for Heart and Shoulder Opening with Elke Freidman, PT CYT

Sunday, May 19 2:30 - 4:30pm

This workshop is perfect for anyone who wishes to explore opening up their chest and shoulder area and discover ways to modify their posture and breath.  We will review basic anatomy of the neck, rib cage, and shoulder area and talk about factors that contribute to pain and stiffness in these areas.

The guided yoga practice will integrate poses that open up the heart, chest and shoulder regions. We will explore modifications that may help make your practice safer and more effective. We will explore both gentle flow and restorative poses, integrating breath work throughout.

Workshop details:

• While each 2-hour workshop has a unique content, the classes are designed to complement and augment one another. We recommend, if possible, that you sign up for both. This will help you develop a more integrative approach to your therapeutic exercise or Yoga practice.
• These workshops are suitable for all levels and will include lecture/demonstration and guided practice. Be prepared for an interdisciplinary approach that combines the best of traditional alignment and anatomy with the more subtle breath and energy work of Eastern Science.
• We will explore modifications that may help make your practice safer and more effective as we move through gentle flow and restorative poses, integrating breath work throughout.  
• Wear comfortable clothes and come with an open mind and heart-- all yoga supplies (mat and props) will be provided for you here.

Chair Yoga - For balance and a work day practice with Elke Friedman, PT, PYT

Sunday, July 21, 3:30 - 5:30

Yoga for Balance with Catherine Lewan, PT, DPT, CYT

Sunday, August 25, 3:30 - 5:30

Yoga for Heart and Shoulder Opening with Elke Freidman, PT CYT

Sunday,  September 22, 3:30 – 5:30

Yoga for Hip Opening with Catherine Lewan, PT, DPT, CYT

Sunday, October 6. 3:30 – 5:30

 

Two-hour Yoga workshops: $45 per person.

Early Registration Discount: $40 if paid in advance – by Thursday before the workshop. If unable to attend workshop after pre-registering, refunds will be provided only with a doctors note.

Contact our front desk at 773 907-3599 to register.  We look forward to practicing with you soon!

Please visit our website regularly for more details on specific workshops as we add them to the schedule. 

About Our Fitness Classes

In our Movement Education Center, we offer the following classes:

• Gentle Yoga with Catherine Lewan, DPT, CYT
• Restorative Yoga with Elkie Freidman, PT, CYT
• Yogilates
• Pilates for Aging Gracefully
• Pre- and Post-Natal Pilates
• Healthy Body Pilates
• Nordic Walking
• Total Control: Pelvic floor exercises with Pilates
• Testimonials

At Andersonville Physical Therapy, we use the science and research of physical therapy to help you understand your best alignment, both in exercise and in daily functional movements.  Using the common theme of Find Your Best Neutral, your APT physical therapists have created the following exercise courses to ensure your muscles and joints are working correctly for optimal fitness results and injury prevention. All classes are taught by physical therapists and will explore fitness trends and tools that will help you reach your health and wellness goals.

For more information or to register for a class in our Movement Education Center, please call our office at (773) 907-3599. We look forward to helping you achieve your goals!

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Gentle Yoga with Catherine Lewan, DPT, CYT

Linking moderate movement and breath, gentle yoga allows you to generate mindfulness while developing an awareness of alignment. Expect a balanced class with an emphasis on discovering ease within effort while improving your strength, flexibility, balance and posture. Learn to flow through your yoga practice with modifications and props that help you find the optimal balance of mobility and stability for your body, and equanimity for your mind.

Photo Credit: Merrithew Health & Fitness

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Restorative Yoga with Elkie Friedman, PT, CYT

Classes will include a combination of active flow and restorative poses. This class is appropriate for those recovering from musculoskeletal pain as well as experienced Yoga practitioners. This nurturing and rejuvenating series is designed to help you stay healthy in mind and body. Elke has a passion for integrating alignment and breath work into her yoga teaching and draws on her many years of experience providing physical therapy to people with musculoskeletal issues.

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Yogilates

We are often asked whether Yoga or Pilates offers a better workout-- and our answer is both!  Since Yoga promotes flexibility and relaxation and Pilates offers precise alignment and core stability, Yoglates combines the best of both practices to create a well-balanced workout.  Participants can expect to learn how to isolate and engage pelvic floor and deep core muscles.  From this foundation of strong lumbopelvic support, we will flow through Yoga and Pilates exercises for a full-body workout that will leave you feeling invigorated and ready for the rest of your day.   Yogilates is appropriate for all levels.

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Pilates For Aging Gracefully

This class offers individuals with mobility limitations as a result of the natural aging process who would like to increase strength and flexibility SAFELY.  The class is a gentle workout that can be performed by all ages and ability levels -- while exercising mostly from the comfort of an armchair.  By targeting pelvic, abdominal, back and shoulder muscles, this program will enhance your level of functional fitness and therefore help you to perform daily activities with greater ease.  Additionally, we will be performing standing balance exercises with the support of the chair or walking poles to help eliminate individuals at risk for falls

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Pre- and Post-Natal Pilates

This class will focus on correcting common musculoskeletal patterns that develop as a result of pregnancy and caring for infants/young children.  Emphasis on developing strong core and postural muscles will help prevent common aches at pelvic girdle, low back, and neck.  Pelvic Floor Muscle strengthening and home programs will be discussed to facilitate healthy pelvic floor and deep abdominal functioning, which are essential for a new mom.  All stages of pre-and post-natal are welcome; modifications will be given as appropriate, and participants will learn how to appropriately modify their exercise programs to allow them to work out effectively and safely whatever their stage of pregnancy or post-partum.

Class is taught by Catherine Lewan, DPT, STOTT PILATES Instructor

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Healthy Body Pilates

Participants can expect to learn the Five Basic Principles of STOTT PILATES, practice mat exercises, and discuss practical applications for injury prevention. You will also learn how to find neutral joint position and correctly engage your deep stabilizing muscles. This will help you keep your body in a healthy alignment during the exercises and in everyday life. This class is based on the principles and exercises in the STOTT PILATES Rehabilitation program. STOTT PILATES uses biomechanical principles and current theories in physical therapy to improve body awareness so you can get the most out of your exercise program.

Class is taught by Catherine Lewan, DPT, STOTT PILATES Instructor

Links:
http://STOTTPILATES.COM
http://en.wikipedia.org/wiki/Stott_Pilates

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Nordic Walking

This class will teach participants Nordic walking, or walking with specially designed poles for a total-body workout. Originally an off-season training program for skiers in Finland, this new form of exercise improves balance, agility, coordination, efficiency of movement, and visual acuity.

This class will review the use of the equipment, the technique, and special skills.

Class is taught by Patricia Staszak, PT, certified ANWA Nordic Walking Instructor, STOTT PILATES Instructor Trainer.

Links:
http://www.leki.com/
http://www.anwa.us
http://en.wikipedia.org/wiki/Nordic_walking

The Physical Therapy Perspective. By Pat Staszak, PT We love Nordic walking, because it requires an upright position that encourages your posture muscles to continuously engage, which in turn provides dynamic stability for your joints. Using poles eases stress on painful joints that might have prevented you from enjoying the benefits of walking, which is an excellent weight-bearing exercise. It's also an excellent activity to develop core and upper-body strength and shoulder stabilization, improve hip mobility and increase strength through the legs and hips.

At Andersonville Physical Therapy, we also use Nordic walking to evaluate and improve the mechanics of your walking style, or in the biomechanics world, your gait. To experience the maximum benefits from your Nordic walking program, we'll teach you to become more aware of your posture, body alignment, and movement.  Then you can use this information to improve your gait mechanics. 

Nordic Walking: The Basics

Benefits

• Full-body fitness—the poles connect the entire body to the ground and          redistribute the force from your lower body to your upper body and core. When Nordic walking, 90% of your muscles work, instead of just 50% with normal walking.
• Improved cardiorespiratory fitness.
• Improved posture.
• Reduced impact on joints—studies show 25% less strain on knees and improved support at back.
• Increased bone density.
• Improved dynamic balance, coordination, visual skills, strength, and power.
• Reduced stress. Exercising outside is good for the soul!

Equipment 
Apparel and Shoes: This is an outdoor sport, so dress appropriately. Wear layers and rain gear if necessary. Materials that are light and dry quickly work great. Wear lace-up shoes with a supportive yet flexible sole and a wide enough toe box that your feet don't feel constricted. Shoes should be replaced every year or after 500 miles of walking or running. If possible, use a good walking or running shoe, not a hiking shoe, since they usually have very stiff soles. 

Poles: You can determine the correct pole length is found by holding a pole in your hand with the upper arm next to your body.  In this position, the angle of the elbow is 100 degrees. As skills improve, the poles can be lengthened an inch or two. As the poles get higher, it becomes more work for your upper back and shoulders and allows for a greater stride length. 

Leki (http://www.leki.com) has a large variety of poles, and they are also the only brand that has the gloves that detach from the poles.  The Leki website appears to be the best option for purchasing poles, but Amazon carries them, and there are many smaller retailers in the country. REI carries the tips, but not Nordic walking poles. The following products are made by Leki:

•    Sprint — $90. A good quality, cost-effective pole.
•    Traveler — $150. Adjusts small enough to fit in a carry-on bag.
•    Instructor — $150. Slightly lighter, gloves release from poles easily.

Other well-known brands, most of which are based in Europe, are Excel, SWIX, and Komperdell. These companies specialize in fixed-length poles. Since fixed-length poles have no chance of slipping and giving out, they are considered more secure. These poles are more common in Europe, are slightly less expensive than adjustable poles, and eliminated the need to set pole length. The disadvantage is that if you purchase a pole that is too short, you will be unable to lengthen the pole as your Nordic walking stride lengthens. 

Some class participants have found less expensive poles. The most important characteristics of a Nordic walking pole are the diagonal tips and gloves that connect to the pole. If you plan to do a lot of Nordic walking, it makes sense to have nice poles. It is a small investment in your health, and the benefits far outweigh the costs.

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Total Control: Pelvic floor exercises with Pilates

This class introduces basic Pilates and fitness exercises with an emphasis on the pelvis. A growing body of research indicates that the pelvic floor muscles and deep core muscles play an important role in our everyday functioning.

Total Control offers a class format that was developed by the Women’s Health Foundation to help women suffering from incontinence and other pelvic floor dysfunctions, but we would like to offer this course to all women and men interested in pelvic wellness. As such, we will discuss pelvic floor exercise as it relates to maintaining optimal pelvic health, preventing onset of dysfunction, and also relieving current symptoms you might be experiencing.

Participants can expect to learn how to isolate and engage pelvic floor and deep core muscles—from this foundation, we will learn basic Pilates mat, core stabilization, and fitness exercises with strong lumbopelvic support.

Clinical research has shown that this class can reduce symptoms of incontinence and restore healthy pelvic floor functioning. Additional research suggests that pelvic floor training can decrease low back and pelvic pain, enhance sexual health and athletic participation, prevent pain, and increase quality of life.

This class is vital for anyone who has had trauma to their pelvic floor (childbearing, surgery, etc.) and is also recommended for anyone who has ever wondered what a Kegel is—or whether they’re doing it correctly—or what their Pilates instructor is talking about when she says, “Lift your pelvic floor muscles!”

Class is taught by Catherine Lewan, DPT, STOTT PILATES Instructor.

Links:
http://www.totalcontrolprogram.com

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Testimonials

I loved the Healthy Body Pilates class. I felt safe in trying the exercises and was given an amazing amount of personal attention.  I'm sitting taller, using my abs better and waiting for the next series of classes to begin." 

 - Ann

 

"After decades of poor posture, not only has it improved, I have a better sense where my body is in space.  Thank you!"

- Diane

"The Nordic Walking class was a blast.  Walking with poles is fun and a great workout.  My upper body got stronger while walking.  How cool is that?  My posture also improved as I learned the proper pole walking form.  Pat is a great teacher!  I recommend this class to anyone who enjoys a walk in the park."

- Miriam

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