V-Gyro

不需要做激烈運動，但可以達到做激烈運動後的心肺刺激

3個嬋柔動作，解決胸悶讓呼吸更順暢，放鬆僵硬肩頸！ 新冠疫情的後遺症讓你感到體力與心肺活力不佳？透過簡單的嬋柔運動，讓呼吸更順暢，僵硬肩頸得到放鬆。

只要每天做脊椎舒緩操，把平常僵硬成一團的脊椎一節一節鬆開，讓25節脊椎平均的伸展、活動，不用靠外力就能徹底放鬆脊椎周圍的肌肉，讓身體回到最輕鬆、自然平衡的狀態，這可是按摩也做不到的事情呢！

左右側彎 Sideway Arch
雙手十指交扣放在後腦勺，吐氣時身體側倒向一邊，吸氣時慢慢回正換邊，徹底伸展脊椎、側腰的肌肉，過程中想像背後有一道牆，身體貼著牆往兩邊倒，如果側彎時身體向前蓋、臉朝地面就拉不到！

左右抬臀 Pelvis Lift
雙腳微開，輪流將一側屁股抬離椅面，過程中可以活動腰椎、骨盆，還能活化側腰的肌群、臀部的肌肉。這個動作很挑戰骨盆的控制，一開始可降低難度，感受肌肉出力情況，屁股不用完全抬離椅面。

Not into exercising? Go slow and emphasize pleasure for long-term exercise success. You know you need to do it, and you promise to start tomorrow. But the road from the sofa to the gym, pool or studio can prove insurmountable when the day dawns. You're just not into exercise. And you're not alone.
Moving regularly can help maintain a healthy weight, increase mobility and strength, and reduce — rather than exacerbate — the risk of falling. Leading a sedentary life does the opposite, by increasing the risk of heart disease, cancer, diabetes, high blood pressure, anxiety and depression and making it increasingly more challenging to carry out activities of daily living.
Begin gradually. Try stretching and mobility movements. Don't be alarmed if you experience some muscle soreness. It takes a few weeks to develop a habit before it becomes an automatic part of one's everyday life. When something is enjoyable, you will be more likely to keep doing it for the intrinsic pleasure and feeling good after doing it. When you start to miss it you know it is an integral part of your routine.

Reason for practising -

Safe, fluid movement maintains and enhances range of motion in the joints in-close. A lifetime of both small and large injuries, physical and emotional traumas, surgeries and repetitive movement such as sitting and driving can result in less than optimal range of motion Gyro method supports the body and encourages safe movement where there has been restriction. Many times this results in achieving greater movement in their ALL their joints creating a new fluidity and ease throughout the entire body.

Spiral Advantage

Gyro exercise is built upon such a realization of the powerful universal dynamic and mystery of spirals in the human body and movement. We may not always fully understand every function and interrelationship in a complex movement, but we do know that practicing in tune with the natural organic body works — for performance, recovery, and for general well-being.

The particular advantage with the intention towards circularity is really about embracing the nervous system for how it reacts instinctively and being able to build new neural pathways through sequenced motor control guided by feeling. For many people, they may want to push through physical limitations in ways that emulate how they can push through mental activities at work, but such uniform stress can inhibit receiving sensory feedback and limit learning. It also leaves very little space for the power of the imagination to influence the body beyond one’s expectations and to create an expansively positive experience.

“Our only hope, our only peace is to understand it, to understand the `why.’ `Why’ is what separates us from them, you from me. `Why’ is the only real source of power, without it you are powerless.”

Gyro training is the means to get to an ends and the ends are you moving and feeling better the 165 hours per week that you’re not in the gym. You’re asked to work hard during your training session, to notice and improve on fine details of the motions and to breathe in specific patterns depending on the exercise. You can just follow instructions and essentially mimic your way through your workout and you will make gains. Or, you can gain power by knowing the why. On the macro scale it’s so your body can naturally and easily respond to the demands placed on it throughout the remainder of the week. Strength, flexibility & integrated breathing help you to be free from pain and discomfort and help you to perform the activities you enjoy with purpose and precision.

Easing a Stiff Back

Sometimes the back isn’t in pain so much as it just feels stiff and creaky. Those who participate in Gyro even just once per week say they can feel the difference. They feel more mobility in their spines, and therefore stronger in their cores. When the spine is more mobile, you’re bound to be better aligned. The head is stacked over the shoulders, the shoulders over the hips, and the hips over the ankles. When the skeletal system maintains this integrity, the bones – and therefore the muscles that surround them – can function to their full capacity.
Plus, the more mobile the spine, the stronger the abdominals as well. Because Gyro increases the range of motion in a stiff back, this allows the abdominals to turn on and work – whereas previously, the back would overcompensate and grow stiff trying to do the work of the abdominals.

Celebrity Julia Roberts uses this method to shape her body

Gyrotonic, the method with which Julia Roberts shapes her body – Healthy Food Near Me Contents Gyrotonic, the method with which Julia Roberts shapes her bodyFitnessThis discipline practiced by the actress works body awareness, corrects postures, strengthens the body and provides flexibility, in addition to generating calmBody awareness, the basis of the methodRequires coordination an...

Add the Gyro workout to your fitness regime

There is one method that can give you a taller stature if your short appearance is due to bad posture. That is a Gyrotonic workout. Given that a proper Gyrotonic workout is lined up in such a way that the movements flow smoothly from one to another, it does not affect the joints. Plus, each step of the exercise can be adapted to an individual’s ability, so anyone can do it regardless of their age. It can even be practised by people who are recovering from injuries and is used in sports rehabilitation centres too. The other advantages of this unique fitness regime include feeling energized, better mind and body coordination, an increase in mindfulness, stronger bones, improved blood circulation, and the list goes on.

The dancers well kept secret - Gyro

Flexibility:
Every exercise creates space between the joints and therefore increases the mobility of the joints so that they can be used to their fullest capacity in all directions.

Strength:
Regular Gyro training stimulates and strengthens the nervous system and hereby increases muscular contraction and expansion.

Pointe Work:
All leg works in Gyro include conscious foot work using flex, demi pointe and pointe. Just like in dance, you always work to full extension and always actively “roll through the foot” strengthening all those little muscles.

在禪柔運動中，所有的動作都是在 fifth line (=中軸) 延伸之下做動作, 動作的“延伸”就是在這條線上執行。
「想像你的脊椎是一根管子，從管子的中心向上下延伸」
找到你的第五條線，可以更輕鬆地提起身體、拉長脊椎，找到省力的運動方式！

增加關節活動度及穩定度，打造柔韌的脊椎
在這個講求脊椎中立的年代，很多人會問到底應不應該活動脊椎呢？確實，我們不該亂動或讓脊椎承受很大的衝擊。然而，如果脊椎不是設計來動的，那我們為什麼要演化成這樣呢？「柔韌」就是禪柔運動的精隨所在，像是皮革那樣扯不斷但摸起來卻很柔軟，若是我們的脊椎可以有這樣的彈性，也許很多脊椎方面的問題就不會產生了吧。而脊椎所能達到的柔韌，就是兼具活動度與穩定度。禪柔運動透過動作之間的轉換，主動的去活動身體、建立身體的動態控制，這個過程中，會不斷運用到很多脊椎周圍的小肌群，強化並學習控制他們。

Stay fit with Gyro

Push and pull, stretch and strengthen muscles with powerful, but graceful movements. Within one hour of training all systems of the body (circulatory, endocrine, nervous, lymphatic, skeletal etc.) are stimulated, as if they are waking up somehow. The specific moves, with specific dynamics, in addition to specific breathing patterns and the rhythmical pulse regenerates body functions. You feel more awake, recharged, focused and calm. It’s as if having come from a massage after each workout, lighter and looser. A stark contrast to the heavy pumped feeling you get from weight training. It’s often described as holistic because it stimulates the whole body. It is versatile as it can be cardio and interval training. It can be slow as well, focusing on breath and on dance-like elegant movements.

Gyro and Breathing

For many of us, we go throughout the day inhaling and exhaling in a passive manner. We don’t have to think twice about the way our body welcomes air in and out of our lungs. However breathing does more than that. Breathing is one of the few ways to encourage movement of lymphatic fluid, which aides in the elimination of toxins and strengthening the immune system.

If your muscles become too tight, your joints may lose their range of motion and block lymph flow in that area. Your neck, armpits, chest, groin, and ribs are where we tend to get the tightest. It is essential that you move all of your muscles in a wide range of motions in order to stimulate lymph flow.

For example, while doing Gyrokinesis wave exercise by undulating your spine from arch to curl we use the “ocean” breath. Inhaling while expanding the spine, exhaling by squeezing air from the lungs and chest, and contracting lower abdomen. As a result Gyro helps enable our bodies to expel the toxins and poisons that we collect in our daily life.

Gyro vs Gym Machines
Most conventional exercise machines employ linear and isolated movement patterns which create uncoordinated strength. The Gyro method promotes multiple joint articulations creating coordinated power in the muscles. By moving in connected, natural patterns, the body flows smoothly from one movement to the next bringing balance and support to the musculoskeletal system. The Gyro method can relieve muscle stress, increase body awareness and strength, create ease and efficiency of movement, and provide an overall sense of wellbeing.

The root energy center is situated at the very base of our spine, deep in the pelvic floor and perineum in the center of the body. The sacral energy center is in the lower abdomen above the p***c bone and in front of the sacrum. Root energy is vital in informing the physical and psychological foundations for our lives, while sacral energy reflects our instinctual need to develop our personality. Our root energy represents our feeling of grounding and sacral energy our creativity. When these energy centers are balanced and functioning properly, we feel present and sense the relationship with ourselves as harmonious and nurturing.

What is the significance of arching the spine?
Ordinarily, gravitational forces pull us down and inward, toward spinal flexion and organ compression. To create a more ideal posture, Gyro exercises work to lengthen the spine into a natural and comfortable upright position. Your body naturally wants to arch!
What is the role of breath?
Each exercise has a matching breath pattern, creating cardiovascular stimulation, either gentle or vigorous, depending on the intensity of ex*****on. This allows us to generate and rejuvenate our body energies.

Gyrokinesis Floor Exercises contribute in stretching the hamstrings, adductors, abductors, shoulder, pectorals & strengthening the abdomen, biceps, deltoids, back extensors, and arches. Let's get moving.

Growing Taller?

What Gyro does is to create more space in the joints and vertebrae, toning and creating more mobility in the muscles. Many of us have sedentary jobs that involve tapping away in front of a screen and sometimes it feels like we are all eyeballs and fingers and nothing more. Few are conscious about their sitting posture and even if we tried to keep a good posture upright, it is many hours frozen in a seated position, leading to many cases of back pain. Gyro addresses precisely this issue, strengthening the deeper muscles of the body, giving more mobility and space to the vertebrae. In a way that is similar to how practitioners of Pilates feel, Gyro also helps you feel taller and longer.

Reasons to Cross-Train with the Gyro
Firstly, are you doing any of the following (or anything similar)? Pilates, Yoga, Cycling, Running, Walking, Gym training/Weight lifting, Tennis, Golf, Swimming, Rowing, Baseball, Football/Soccer, Dance

Excellent for those wanting to expand and improve their existing workout routines.
1. Gyro offers a non-impact, circular and three-dimensional workout
2. Uses a mixture of movement styles and principles
3. Enhances initiation and control of movement
4. Relates to the spirals of our anatomical make up
5. Emphasizes proper core engagement
6. Focuses on the alignment of the body as a whole which enhances awareness
7. Excellent for joint and spinal health
8. Increases flexibility and strength which enhances range of movement
9. Reduces risk of injury and pain
10. Beneficial for rehabilitation and pre/postnatal

Gyro vs Yoga

The spiraling movements of the Gyro connect to become flowing sequences linked to the breath. This constant full-body movement develops mobility throughout the spine and the body’s joints, and the dance-like sequences create a complete aerobic exercise. Yoga, in contrast, centers on asanas or poses. Even vinyasa yoga, which flows from one pose to the next, involves holding postures in moments of stillness. The quality of the movement is also different. Where Gyro movements flow like dance, yoga is more linear and controlled. Traditional yoga involves holding three bandhas—literally “locks”—in the body’s core. Gyro, on the other hand, emphasizes spinal mobility and expansive movements.

禪柔運動是一套強調以最省力的方式，來進行身體的延展及肌力的增進，並增加關節活動範圍和改善協調性的運動。勞損和姿勢不良引致的慢性痛症令康復過程具挑戰性，局部性的治療往往只提供短暫舒緩，令康復時間變得比嚴重骨折更漫長，患者亦因病情反覆而感到沮喪。
研究顕示，強化核心肌肉的穩定性和自我身體覺察能力是根治勞損、姿勢不良和慢性痛症需的重要一環；而禪柔運動 正能針對以上問題，需要患者同時協調多個關節，整套運動模擬日常生活動作的元素。禪柔運動根治因勞損引致的慢性痛症、運動創傷、姿勢矯正等的嶄新治療方法，減低痛症復發機會，提升運動成效。

Practice, practice and practice.

"HA" BREATHING, a simple and powerful technique

Inhale through your nose, then exhale out your mouth like you’re fogging glass or making a silent “ha” sound. Not only does this help regulate your breathing (a great way to manage stress), but the soft mouth opening allows you to connect to your abdominals and pelvic floor.

Things to know:

Most high impact exercises, like running, burn lots of calories but then do damage to the body in the long run. Lots of runners suffer from many bone-joint problems from the years of impact on the body.

While you won’t burn a significant amount of calories for weight loss from Gyro. When your body is alignment what weight you do have on your body is draped more evenly over the bones, so you appear longer and leaner even though the scale has not gone down.

Practice regularly for your body benefits
1. Counteract “computer back” Practicing regularly can greatly improve poor posture by lengthening the spine (so you look taller!) and strengthening the core to take pressure off of the lower back, along with opening the chest and rolling those shoulders back where they belong.
2. Whittle your waist. In addition to strengthening the deep abdominal muscles around your waistline, this method also helps slim your midsection by improving posture (so you stand taller) and eliminating fluid and bloating from your middle (and everywhere else).
3. Sculpt long, lean muscles. You will use all of your muscles from head to toe in each session.
4. Focus your mind. All of the movements engage the whole body and the whole mind, as well as coordinating breath with movement.

So, which one will you choose?

Pilates and Gyro share many similarities. Both increase core control, strength, flexibility and stamina and can be done by anyone. You can use both for injury prevention or rehabilitation and both enhance any other sports activity.

It’s important to note that neither one is better than the other as different things suit different people. They complement each other very well, and that experiencing one increases the understanding of the other.

禪柔運動活化血液循環，讓你原地坐著也能運動。

【康健陪你練】3招禪柔運動，久坐也能顧循環 - 康健雜誌 每天久坐或懶懶不想動嗎？大家有福了！《康健》邀請五十佳健身薈 物理治療師 林佩君，教大家3招禪柔運動來活化血液循環，讓你原...

Keep your spine healthy with imbibition

We have 24 spinal vertebrae. Between each one is an inter-vertebral disc (IVD) and have no direct blood flow to them, no arteries or capillaries directly feed them. The only way they remain “juicy” and thick is the act of imbibition. By moving the spinal vertebrae, we create a pumping action. Imagine two bones with a porous marshmallow in between them. As the discs move, fluids move in and out of the IVD bodies.

“The joint has to be moved to stimulate the secretion of synovia and the joint needs to be compressed and decompressed in order to pump the fluid into the cartilage.”

The rich variety of motions in Gyrokinesis method as well as the fluid continuity of the motions allows the synovial fluid and ground tissue to flow in and out of the IVD from every possible direction. This method aids the body in keeping the IVD strong, springy, moist and healthy.

Benefits of Gyrokinesis Exercise:
• Promotes strong, lean muscles
• Increases flexibility, coordination and balance
• Enhances joint mobility and articulation
• Brings ease and balance into movement
• Increases circulation of blood, lymphatic fluids and energy
• Complements/supplements physical therapy and other rehabilitative bodywork
• Helps prevent osteoporosis and slow the aging process through mental and physical stimulation and regeneration
• Relieves low back pain and the postural effects of sitting.
• Improves neurological issues, such as Parkinson’s and MS, through mind-body focus, concentration and coordination

Who can benefit?
This method is adapted to fit anyone’s ability, from those recovering from injury or living with a disability to elite athletes.
• Runner and Cyclists – Increasing strength and stamina by utilizing supportive multi-dimensional training patterns
• Dance – from ballet to ballroom
• Ice Skating – from hockey to figure skating
• Golf, tennis, and all rotational sports
• Those recovering from injuries, stabilizing the bridge between physical therapy and everyday functioning becoming even stronger than before

什麼樣的人適合禪柔？
如果常常感覺身體僵硬緊繃、容易亂用蠻力，或是時常感覺壓力大，容易緊張的人，或是覺得自己屬於筋骨不順、皮膚比較乾澀的人，就很適合利用禪柔身體滑移的特性，創造體內的空間。讓身體內的水分可以平均的分配。

請問練習禪柔可以變年輕嗎？
我們都知道身體衰老時間本身是不可逆的，不過身體的機能是可以好好維持甚至進步的。禪柔的活動裡有很多肢體的活動，活動肢體、鬆解皮膜、促進循環，自然就能夠保有年輕的狀態。

熟齡族群的骨盆健康
「預防勝於治療」若是當骨盆健康已出了問題才來解決，通常需要花費的時間、金錢往往多出好幾倍，所以針對熟齡族群來說，平時就做好「保養骨盆」才是守護骨盆健康的最佳方式。
1. 保持固定運動習慣 久坐不動的生活型態除了會使人精神不濟、體重上升，更重要的是會讓肌肉量流失，整體的肌力下降，進而影響到骨盆健康。研究發現體重過重的人有較高的比例有壓力型尿失禁、骨盆脫垂的狀況，而在進行運動減重後，症狀都有明顯的改善。
2. 訓練核心肌群 核心肌群的訓練是骨盆健康的關鍵，骨盆底肌就是核心肌群中很重要的一部分。透過強化整體核心肌群，能有效維持骨盆底肌的張力，也能同時促進骨盆的控制、穩定，增強本體覺。不過單純做棒式、仰臥起坐，對於誘發深層的核心肌群較沒有幫助，熟齡朋友可以試試近年來非常流行的 Gyrokinesis method，這些運動都是透過循序漸進的方式，建立由內而外的核心穩定。

強化肌肉與關節，動得更好、老得更慢

除了讓關節靈活、肌肉變得更強壯有力外，脊椎螺旋運動還有不少好處。

喜歡運動的人，脊椎螺旋運動會是很好的暖身，並且能強化人的「本體感覺」。如同身體裡有個監視器，即使不看鏡子，也可以知道自己當下的姿勢如何、哪個部位正在出力、哪條肌肉在延伸、收縮。本體感覺好，動作控制的能力才會好，運動也可以做得更好。

此外，脊椎螺旋運動雖較為緩和，卻保留了許多有氧運動的優點：站立動作包含了小跑步，可以鍛鍊心肺功能。動作過程中的呼吸訓練，則可以調節自律神經，讓交感神經和副交感神經重新平衡。現代人高壓的生活型態，容易使交感神經過度興奮，導致焦慮、失眠。做脊椎螺旋運動，也能改善睡眠品質。

不少研究都指出，運動有助於預防失智。記憶動作、驅動身體做出腦中的動作形象，對大腦是很好的刺激。大腦的訓練配合強化的肌肉、靈活的關節，在發生意外時也能更快做出反應。

普羅大眾、孕婦、尿失禁患者都能做

禪柔讓運動變得「觸手可及」，沒有很大的限制，幾乎是人人都可以嘗試，例如身體緊繃僵硬、或者沒有運動習慣，想要開始運動卻擔心會受傷的人，都很適合，因為一般的運動、重訓動作都是單一的，但禪柔運動可以練習多面向的活動，幫助身體更協調、更流暢。孕婦也很適合，可以舒緩懷孕帶來的腰痠與背部疼痛，也可以幫助尿失禁患者訓練骨盆底肌。
禪柔一詞顧名思義，強調的不是動作外型，而是要把專注力放在自己身上，並學會「自我覺察」，每個人會細膩覺察到身體疲累與極限程度，透過做禪柔運動的時候可以放鬆，讓身體不要接受這麼多挑戰，禪柔運動的設計裡面也有很多呼吸的方法，透過「呼吸」過程，也會讓心情放鬆，也能訓練到心肺系統。
禪柔運動也很強調脈輪和能量系統，可以歸納在「靈」。動作要專注在脈輪系統，透過身體的能量來做出動作，不是用肌肉蠻力一邊做動作，需要一點時間學會運用身體「內在的力量」，每個人都有屬於自己脈輪和能量系統，可以夠過禪柔運動啟發這些能量，讓身體更加自如輕鬆。

Enjoy your comfort zone

Gyrokinesis promotes the principle of moving within the comfort zone, in a way that feels good and safe for the body and mind. Through the whole session, the pleasurable sensations of the movement is highlighted. As a result, the joints lubricate and warm-up gently. Meanwhile, the spinal motions help to re-pattern inefficient habits and reduce muscle imbalances safely. Progressively, the range of motions increases in a relaxed body and with a calm state of mind.

How Arch and Curl helps maintain a healthy spine

1. Mobilizes the Spine
Helps stretch the thoracic spine and reduce back pain and can also improve posture.
2. Strengthens Back Extensors
Provides resistance to control actions that include bending around the waist. Maintain strong back extensors can help reduce injury risk and correct postural alignment. This is because these muscles also work with the hamstrings, gluteus and neck.
3. Enhances Neutral Spine Position
Being able to come into a balanced position and strengthen the abdominals and deep core muscles.
4. Increases Spinal Range of Motion
Encourage a strong yet mobile muscular structure. Acquiring and maintaining range of motion is quite essential for the human body especially when dealing with injury recovery.
5. Prepares the Body:
Help prepare the body for other types of movement and/or exercise. This is because this spinal motion gentle stretches the spine and ‘wakes’ up the nervous system.

50歲以後，經常覺得關節卡卡，柔軟度不好？

坐、站、臥，脊椎螺旋運動3招輕鬆保養肌肉與關節 50歲以後，經常覺得關節卡卡，柔軟度不好？物理治療界有句話說：「動作是最好的潤滑」。在歐美和日本，近年來流行以脊椎螺旋運動鍛鍊身體，日本知名女星鈴木保奈美、原田知世，歌手Lady Gaga等人，都曾公開表示自己會固....

Differences between Pilates and the Gyrokinesis Method:
• Progression of exercises: spinal movements in different directions, sooner in session.
• Sequence: Decompression by internal actions is the beginning — in Pilates it is the result, but the class takes this farther and asks for more space, more movement within the body.
• Massage: Soft tissue health addressed through awakening series self massage techniques, drumming rhythms for your body, parasympathetic nervous system coached to alight through the session.