Hi, thanks for being here with us today. We're back in the studio with Tucker Tucker is, um, going through some chorus choreography from the Bassey chorus and she's allowing me to mentor on camera for you all. So what we're working with in Tucker is experience currently is a broken rib and a little bit of a shoulder injury. So I'll speak to that as we move through the repertoire today. But, um, just so you know, and today we're going to look at some choreography on the Cadillac. We started by just finding deeper connections and Tucker's been trying really hard and practicing and integrating that work into her, her practice.
And so as we go forward, rule, continue just to, uh, go back to that idea of coming from a real deep and authentic place and we'll just continue to look at some more choreography. And today we're going to play around on the Cadillac. So Tucker, would you please stand on your feet and face this direction? We're going to start with a roll down. So I just want you to let the air out of your body and then take your shoulders a little forward weight, not your head, just your shoulders. And then as you inhale, I want you to see if you can fill up the space that my hand is holding. So pull your abdominals in and breathe outwards into your ribs.
So for no big inhale, like really left and right through the ribs. And then as you exhale, find that pelvic bowl area and Bruce squeeze the air out of your body. So that's happening. She's doing well. We're doing the things that we practice, we're learning, we're continuing to integrate that. I like that tech or bring your head down and then begin to round your spine down towards the floor. And as you do that, you can just allow your arms to be heavy. You can soften your knees slightly and just keep your weight equal over both of your heels. Let your head completely relax.
You're going a little off to the left of my love with your spine and inhale. And now as you exhale, I want you to feel that you're drawing in through your low abdominal area that you are feeling that you're not bearing down into that flection. But instead he long gating around it and then lifting your head and taking another inhale, not in the neck and the ribs. Yeah, why don't wear a tie. Let's fill up the ribs, fill up the lungs, big, big, big. And now bring your head forward and think of going up and around that place that feels sticky in your body. And as you go down, just stay right here in this alignment.
Your head is heavy, your knees are soft, you're inhaling. And then as you exhale, you find the work through the pelvis and you were little Lank. Then instead of bearing down as you come up to standing on your feet, that was really nice. The first one, you had a little rotation as you came through this section of your body. It didn't happen on the second one. Let's do another inhale. And as you exhale you go down.
So what I like to do here is I like to hold the PSIS and the ASI S basically what I consider in my imagination to be the four corners of the pelvis. And I measure it as one higher is one more forward. So that's what my hands are doing. And then left. Ah, and then I've got my, my sneaky little finger was making sure Tucker's doing the thing I oral that I, she knows that I wanted to do in which she is. And then we take the eyes forward. That's very nice. Please sit down on the mat face this way.
So we're gonna start with the legs out straight. And what I'd like for you to do is take a hold of this bar with your hands and then I want you to round your spine, take your shoulders forward so they're more just over the uh, outside of the hip and take a breath. As you exhale, you're going to begin taking those Springs down with you, rotating in the Palestinian lengthening, not bearing down until you arrive all the way down. And then breathe in. Is your head and chest come up? Think of going back and then up.
That's what words around that idea of of creating length in my imagination and then come forward. Does that work for you? That idea and inhale and as you exhale, you take it down. You elongate reaching your legs towards me just to create a sense of opposition in your body. Lift your head and chest, do a little bit of just mental focusing on your left hand side and lift back up again, pulling back, pulling back. Come forward towards me. I'll get out of the way when it's time. Uh, incur your left sitting bone, a little heavier on the mat and let's do it again. So we go down. So I'm watching the landmarks, the bony landmarks, ankle joints, knee joints, the pelvis, making sure that everything's nice and straight and then lifting here, pulling back. And I'm not stabbing her, I'm just giving her feedback.
Good. And then lifting your head in, chest drawing in and back. That's good Tucker. Pull my fingers back
So just keep your brain in that part of your body. Reach ah, up and around. That's it. Look at you. That was better. Did that feel different? Cool. She says, yes, it feels different. And then I'll take the bar. Do you have words around how, like how did it feel different? Longer, longer. Okay. Roll all the way down onto your back again please.
And once you arrived, just bring your hands up onto this. These two bars. Bend your knees please. Now I would like for you to soften through your ribs. Now what you could do to do that is let the hands come a little higher so that the arms are a little bit above the shoulders. That's just a better situation. A better organization for her shoulder, which doesn't feel good when it's real open like that. Inhale please.
And then as you exhale, I want you to lift one leg. Try not to let your pelvis shift pull down and my fingers pulled together. That's what I want. Now I have he making it tedious so we won't forever. One more in here.
Yeah. Okay. So feedback. Start your XL before you start coming back so that you can use your exhale to find that muscular structure. Thank you. And in here, nice. That was the best one. And in here, so I'm just feeling for depth. I'm feeling for contraction. We can all do, make pictures with our bodies, right? We can all do the exercises and make the exercises up here, pull back.
But we want to really try and find how to do that from a a deep, deep, deep place. So think about breathing with your pelvis. That's it. Everything with your pelvis too. That's a Tucker. We're going to do one more on each side that, that vein that helped. So you start in that low belly area. Good. Last one to me.
That's it, Tucker. Okay, very nice. Thank you. You can put one leg down at a time. We're going to move on. So at first we were avoiding flection, but what Tucker and I have discovered is that if she can create a sense of elongation in her flection rather than just bending into herself, she can avoid the place where it feels painful in her body. So what I want you to do first to Tucker is I want you to drop your tailbone. Okay?
And I want you to inhale and I want you to start thinking about the pelvis like this, the sensation of finding that work. And then lift your head and chest. Good. Is your back flat? No. Okay. Go until bias towards that shape until it is, is it now? Okay. So we go in here and we go out and [inaudible] and I'm not, I wouldn't necessarily use the words out and up to everyone, but those words make sense to Tucker. It's like a, a shape of a candy cane or the shape of a sleigh where it's kind of a back and then around sort of an idea.
Yep. Put my hand down.
So we've got the chair and what that does is just give Tucker a little bit of extra space because she is a runner like me and she's got tight hamstrings. Okay? Ticker, we're all set up for foot work with two red Springs coming from the bottoms who please lift your feet up underneath that bar. And I want you is this, does this need to shift? Okay. Sometimes it doesn't feel super comfortable to stand right on the seam of that thing. Stand right on the, on your heel even more. Yeah. Okay. Yeah, you're good. Okay. So what I want you to do tech is flex your feet, Tucker.
And I'm just going to look from this direction. If you want to bend your elbows out to the side a little bit, that's just a choice that we're making for the shoulder situation at hand. And that just gives her a little bit more freedom and it takes away tension out of that shoulder joint. So what I want you to do is I want you to inhale and bend your knees. I want you to feel that you're pulling the spring down. Good. Now, as you exhale, you're going to drop your pelvis, you're going to pull your abdominals down and you're going to stretch your legs all the way to straight in Hilton bed by feeling those ribs. Exhale, feel that space in the pelvic bowl.
[inaudible] remember when we talked about keep going, please bend. We talked about the idea of not just dropping the that like not just contracting, but also trying to narrow my fingers. Yeah, that was better and Ben. Yeah, she's been really practicing that. She's much better than she used to be in hail. We'll just do two more. Okay.
I'm going to trust that you'll continue to do that and I'm going to have it. We'll look from somewhere else. Do you feel like your pelvis is Steph anchored on both sides equally? Come on your toes. Okay. She says, yes. I'm just, it's just a question. The the, there is no wrong answer sometimes. I'm just curious. To me.
It looks like this one sits a little bit. Yeah. So I don't know if you can just [inaudible]. It's not that I want you to like pull the sitting bone down. It's like I want you to just get heavy on that side if it's possible for you. Okay. And now we're going to bend the knees. And what I want you to think about as you're go ahead is pulling the spring and pushing the bar into the ocean.
So that cue of trying to push this way on the bar forward on the bar is a great cue for making sure the hamstrings stay active. So because she's pushing in the forward indirection, she's activating her hip extensors throughout. Now I want you to do both of those things. Pour Tucker, squeeze and hip extension. Yep. Good. And Ben.
What's that right leg it wants to come out. Just slightly see that and one way. Beautiful work my friend. Please bring your heels together. Okay, so she's still pushing up on the bar. We're still pushing into the ocean. We're still contracting through the back of the legs as we bend the knees. Tucker, if you look at your knees when they bend, go ahead. Do you see how the right one opens wider than the left?
Can you bring it in please? Thank you. And press. And I just want you to watch for that and bend. Very good. So that's a really nice thing that I like to do as a teacher is make someone give someone information about what's happening and then let them be in charge of concentrating on making it right. Right. Rather than correcting and correcting and correcting or staying on top of it.
I just brought it to Tucker's attention that her right knee was going wider. Now she knows and now it's good. One more please. Very nice. Okay, so the next flip position is to step to the outside of the foot bar on your heels. All right. Are you comfortable with these Hokies? Yes. Okay, so what we're going to do is we're going to see if we can get that tailbone to drop a little further. Tuck. I'm going to give you some support and what you scoot back a little towards, towards behind you. Yeah, that's fine. So I will not, I won't. Yeah, I wanted her pelvis to, to be in a more anchored position and I'm more satisfied that it is now.
So let's go ahead and watch that right knee bend. Oh, this presses down and she stretches all the way to straight. That one's not straight. Thank you Ben.
So there can be some little bit of inner thigh work
She just self-corrected cause she saw me looking at the thing I wanted her to concentrate on. One more. Very good Tucker. Beautiful. Okay. So let's move to the toes.
Yes girl. Let's do two more. Is it getting easier for you to find? Yeah, she says yes and when we're straight in this anymore.
Another thing that I personally like to think about is feeling that the thighbone is dropping to the back of the hip socket. Ah, yeah. I didn't see that so much as I could felt. I could feel it.
If we want to get technical about the names, let's go prancing. Push with this foot, pull with this, but I think you can do a little more dorsiflexion then you're doing thank you. So you want full or range? I'm watching for pelvic movement. We'll do three. Make sure the right knee straightens all the way. Please. Thank you.
One more. Okay. Please bend your knees, remove your feet. We're going to do just a few single legs. Okay. So pick one leg if you will, and stick it right up underneath that bar. So we're not going to put it in the middle.
We're going to put it just above the hip joint. Okay. When you feel like here. Okay. Okay. So like right on that are going to drop. So this, this rotation that we see in the knee is happening in the pelvis and bring this sitting bone around and back. Thank you. Okay. How does that feel? Stretchy. She says. Okay. So now do you feel like you need to move back? Is it too much? Okay, good. So bend, she's happy and if she's happy, I'm happy. Tucker, bend your knee again.
I would like for you to not push so much from the front of your leg, but instead feel the pelvis drop. Yep. Continue dropping the pelvis to move the leg. Thank you. So how I know that go is if I touch the bar and she pushes from the front of her leg, it feels like push. Keep going. If I touch the bar and the bar feels like it's coming up lightly, it feels like pelvic anchoring, hip extension. We'll do three more. Is that six what you're not Kevin?
See I'm space expected to do all of the things and two more. I think it's six and stretch. Good. And what's happening here and last time. Any sensation around your rib yet? Nope. Awesome. No, she says so change signs. Remember we want it right on that heel. That's it. Perfect.
Yet the other Lake can go down. We're going to take a minute and look at your alignment. This side's different. It's not as, it's not. It's a little more flexible. It will say, okay, use this leg in an anchoring type way by pressing down with the back of the leg and bend your left knee and then think abdominal soft ribs, soft collar bone, soft chest.
I come a little closer towards me with that foot.
Dropping the right side. That's it. Okay. Okay. Here we go. We bet
So your risk can lay a little flatter.
One's pushing up and the other one's pushing
And for that we'll need a trapeze and I'll have to go in to collect that. But what you can do in the meantime is lift your arms up, lift your head and chest sta articulator and take a stretch forward over your legs. Talk. Or what I've done with the bar is I put it up about the length of your own body. So if you're going to do this and practice it on your own, you would just do put the the bar about as wide as your own arm span because fun fact, that's how tall you are. Take this far in your hands please.
And then what I want you to do with your feet is I want you to dorsi flex and I want you to wrap your toes back around that strap. Okay? So here's a place where we get to drop all the way back into our neutral alignment. We get to soften the rib cage. Okay? So how does that feel in your body? Okay, so here we have an inhale. As you exhale, I want you to start articulating through your spine and simultaneously you're going to bring the bar down towards your thighs. Yup. Just like that one really nice thing to feel is that if you push out towards your knees, that's a nice way to cue the muscles in the back, soften the left ribs slightly and take an inhale. Now as you exhale, start raising the bar and at the same time we're going to elongate the spine down. And I'm again holding on to kind of the four corners of the pelvis, but more just around the ASI S I'm giving her a little stretch, a little traction by pulling again, XL.
Remember not, you don't have to, there's no bearing down necessary. It's just a little light articulation through that space. Start reaching out almost immediately, like with your legs. It's a different cue to mean the same thing of the going up and around idea and in him. And then just think soft and long.
So you come this way. Any sensations or injure? It's awesome. Here we go. Against the coin all the way back into that neutral shape and now going again. Exhale, pressing down or reaching.
I can feel that she's pushing more on this side. [inaudible]
It's way down there. Way down there. Yeah, soften through the rims. And then again, if you would need to feel that your arms go out a little bit, that's fine for me. Okay. So bend your knees, check the amount of outness with the left and the right, and make sure that, that they're the same. And now what I want you to do is so that you're pushing slightly downwards as you push out. So essentially creating a straight line, which I'm drawing with my hand, drop your tailbone even more and better. But I don't want you to feel that you're dropping your tailbone by lifting through this part of your back. I want you to see if you can find both and that might be challenging.
But that's okay because no one ever said it was going to be easy.
But when I gave her something to touch with her body, some feedback, she said it felt better to her. So I'm going to help her out. Nice. And now she's doing a really nice job. I can feel her before her legs even go out. I don't know if you can see it or not that I can, I can feel those bones drop into my fingers and she's not shifting her pelvis to do it, which is nice. One more. Wait, got it. [inaudible] not, and not worry about getting too friendly with our students. Lift your legs.
I want you to stand in the straps with the back of your legs so that you feel those muscles are working before you even start pushing them down.
Does that make it easier to control the right leg as if you really work in that left leg? Cool. Good. And then neutral. And then breath. Yeah. You got to do that. You like when you, yeah. When you initiate with your breath, it makes it much, um, that that control through the center becomes much more apparent. Let's do one more.
What we're gonna do next is I'm going to give you a light spring, um, specifically for your other shoulder, but just to make sure that it will be fine on both sides. And I'm going to ask you to create some muscular sensation. This exercise is called shoulder abduction. Sitting side. So you're going to hold onto the bar like that big fancy name. So when we hear the words shoulder abduction, often we think scapula abduction, but this is not that.
What we're trying to do is depress the shoulder joint or stabilize the shoulder joint without going into, um, scapula glide. So what I want you to do is I want you to take that scapula out a little bit. And so as you pulled down on the spring, I want you to think about this space to put your hand on your belly so that you can be responsible for that idea de emphasize your bicep and start bringing the bar down. Don't pull the scapula in. If anything, what you're thinking about as you come down with that arm is taking the scapula out and you want to take the elbow just a little forward. So that's an external rotation of the humerus cue and she's feeling work here and hopefully in her mid back. Is that true? Good. And then all of those things work as you lift the bar back up.
We're using a blue spring. You could also use a red spring. You could also use two blue Springs. But I feel that the lighter this spring is no scapula add action. Yeah, pull down on the bar from your back muscles. Keep the elbow just in front of the shoulder joint. Think of pulling the elbow out to the left of you and then reach back up. So it's a, it's a scapular stabilization exercise and I'm chose it for Tucker cause I think it will be really good for her in her other shoulder, which is the one that's injured. So Tucker, when your elbow goes behind your shoulder joint like that, what's happening is you're doing internal rotation of your shoulder joint.
So that's why I keep telling you to, to keep the elbow slightly forward. So keep thinking about that. And so that's just a tightness pattern. Pull the elbow, think about keeping it in your periphery and reach it away. Yeah, we're just going one more time. Go a little forward with your body.
Okay, so we take the bar. Yep. Just about there. So you definitely don't want the hand behind the shoulder and I'm going to keep her as just a little bit in front. This arm can just yet rest at your side or actually remember what we were doing. We're going to put it here so that you can challenge that idea. Okay. So here we go, Tucker.
You're going to think about the scapula going down and out as you'd bring the elbow slightly forward and take the whole boat towards this way. So the idea of the elbow going forward is a subtle cue. We don't want an rurally bring it forward and it's not really a elbow. You can continue to Tucker. It's not really an elbow idea. It's more of a placement in orientation of the scapula and in an in a more abducted position and then come up.
And so anytime we're going to talk about scapular abduction or finding a neutral shoulder for, for, for those of us, so abduction and neutral are different, but this extra says we're thinking a little bit about abduction. And so when I'm asking talker to do is to find the idea, lets you to more tech, the idea of feeling the rib area and the scapular area reaching for one another. How does that feel? Yeah, you can feel it. Go a little further. Thank you. Hi. Can feel now your Serita's working on that law. And when you did that a little bit further, I could feel that there.
Let's do one more. You're doing really good. Thank you. Thank you. Okay. And then release. All right Tucker. So what I'm going to have you do next is just turn around and face the bar now please. How did the spring tension feel to you? Yeah, light. She says, but good for what's happening with her shoulder. Okay. So please straddle the carriage or the mat and scoot in towards the foot bar a little bit or the push you bar. Put your hands here.
So this is the same idea except for now we have both hands on the bar and what we're going to do, the first thing that we're going to do is we're going to get you sitting up on the top of your sitting bones rather than forward of them. And so as you begin to pull down on the bar, I want you to think of pushing into the bar with your hands, like squeeze it. And at the same time you're squeezing the bar with your hands. I want you to take your elbows down and wide like you're pulling your elbows apart. So there's two different cues there, right? The squeeze and the separate. And then Resiste the left sides working more than the right side.
Not surprisingly. So press in, pulled down a Y, softening the neck. Yeah, very beautiful. How does that feel? Good. Feel that right there. Okay. Exhale. Start your breath before your movement. Just as a reminder that breath and movement go together with a way that you can find the depth in the work in the whole body. Right.
It's to, I know there's many things to think about in the arms, but we can also, uh, keep going back to that, uh, breathing practice,
All right Tucker, that was really nicely done. Is it easier for you to feel one arm at a time or both arms at the same time? Different. Totally different. Okay. So put your feet up against the polls, both at the same time. Please bring your hands onto the push through bar.
Okay. So what I'd like to do here is just going into some side reach to kind of get that area that is, has been tight for so long in your intercostal area can get that to open up. So what I'd like for you to do to begin is to breathe in and then as you breathe out, I want you to round back. Yup. Think long. And you're um, you're going into pelvic rotation, but you are bearing down into yourself, right? You're going to let the little right arm go.
You're gonna open your arm to this side. You're going to reach with your rib cage so that you're reaching right in between the center of those two poles and then out into the ocean. And you just take an exhale here and then inhale. That's right. Get bigger and those ribs and then exhale, come back.
How does that feel? Great. And then back to the bar, please. And what I'm really enjoying watching sit up is how you're keeping your lower body. Nice and still really nice work. Let's do that again. Go back. Good. Feel your feet push against the poles that can create opposition for the center of your body. Perfect. With the hand go all around. What typically will want to happen is a left hip, a one a left.
So you just put your brain there and then come back. Very nice. And I'm watching you stay really controlled right in that low belly area, which makes me feel excited and go back. Okay. I'd keep that feeling of staying nice and deep. As you open, you can have another breath or you can come right back to the bar. You decide.
And then lift. [inaudible].
Okay. So what I want you to feel here is that you just create a little bit of energy through the backs of your legs, like you're going to reach behind you. [inaudible] and then courageous, a little sense of lifting the front of the body, not like I never grippy way, but just for support. Now we're going to do a reverse articulation. You can actually use all of the real estate of the bar and that'll be easier for your shoulder. Okay. So you're gonna lift your eyes.
Your chest is dropping in at the last minute. Your eyes dropped down. So what you could imagine is you start by looking forward, and then you can imagine as the one bone lifts and draw ups, the front of the body. Respond.
You're a student and you're lifting too much from here. I want you to come here first to help the student find the reverse articulation of the spine. One hand can come to the breastbone, the other hand can come into the thoracic spine. What your Tucker is actually a little bit tight
So that same idea here of the, Ooh, going a longer first. Right? Going, reaching out to lift up ass. Yes. That changed that so much. All I lied to you. We're going to do one more after this cause that made it so different. Yeah. I don't know if that was visually different for you all, but um, it was definitely different for us. Okay.
That's a good thing for you all the time. Get longer first. Yeah. So don't worry about the height, worry about the length. I love that. And I can just, it feels different. Um, that must get the muscle tissue feels different. Like it's being organized differently. Nice. And now look how much extension you have there.
And we haven't even brought you that much higher. We've just, um, made more movement there. Alright. When you're ready, tell her I'm holding the bar. You can let it go at any moment and then just help yourself up in a way that feels good to you and sit back on your feet. And if it's not, if that's tricky for your shoulder, you can bend your elbows a little and that feels good. She says, so we're gonna let her be, and then when you're ready, Tucker, I'm gonna have you stand on the floor right where we started and we're gonna do two more roll downs to finish. Okay, Tucker. So I want you to reach to the top of your heads of that idea of creating length, even just as you're standing on your feet and then let your eyes start to travel forwards and down.
Yeah. And then as the head drops, the body can go, the palms of the hands can face one another. There's that same sense of support happening from the front of the body, and your head can just reach all the way into the earth. So the top of your head, and here you look with less Leni to me, Tucker and now come back on. Yeah, pulling from here, getting that right in there, working nice work. Do you feel that this hip wants to come forward? Inhale again.
Yeah. That's really nice. Equal weight over your feet. Head down all the way. Stand on your right leg. A little
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