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What's up with PBS???

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  • What's up with PBS???

    Iím going to start this thread with a few thoughts on PBS and I hope that people will then feel free to add to my thoughts and share PBS A-HA moments. (Please realize that for me, a few thoughts can rapidly turn into a few pages.)<img src=icon_smile_evil.gif border=0 align=middle>

    I think the thing that most amazes me about PBS is how versatile it is. Can you think of another exercise movement that takes 3-5 minutes to complete, can be used as a warm-up or a cool-down, is great to get you going when youíre tired, can also relax you when youíre keyed up and will help you reverse the postural changes of aging while youíre achieving all the fore mentioned things? (Also can you think of anyone who can write a longer run-on sentence than me?? )<img src=icon_smile_wink.gif border=0 align=middle>

    I think of PBS as a self-contained form lesson. To perfect PBS is to gain a better understanding of all of the T-Tapp movements because as you move through the workout you will see the concepts set forth in PBS repeated over and over again.

    Every time you do PBS you have a fresh opportunity to explore the concepts of linear alignment and enhanced neuro-kinetic flow as well as lymphatic drainage. Yet how often do we rush through it anxious to get to the ďmore advancedĒ movements. If you ever feel as though you canít get in touch with your form my suggestion is to get out your instructionals and review but let that review start with an exploration of PBS.

    I pretty much talked about KLT in my other posts but what strikes me about it is the fact that it provides such a wonderful base for what goes on above and that it activates so many muscles simultaneously when done correctly.

    A few common form snafus? Be sure your feet are hipbone width apart. Try to locate your hipbones if you can but if you canít you can stand one foot length apart by standing on your left foot with toes straight ahead and turning the right foot out ballet style against the arch of the left foot, Now pivot that right foot on the toe into KLT stance. One caveat, if you have feet that are small for your height or long for your height you could be off but in general this will get you ball park hipbone width.

    Be sure your toes are straight, do not, I repeat, do not trust this to feel. Look down and check and after you roll up the first time, check again. Almost everyone has a weaker and stronger side and the weaker foot will tend to turn out without you being aware of it. Checking often allows you to put it back in alignment and this in turn will help you strengthen it.

    There are tons of other form tips for lower body and I wonít go into them because Iím sure people will touch on them with their A-HA moments.

    Getting into PBS

    So now you are standing hip bone width apart, feet straight ahead, bend your knees, tuck your bottom and press knees out to little toes. With hands at sides and palms forward roll shoulders back and down and if you care to I usually have people lightly clasp their hands behind their back with palms facing back and roll their shoulders back and down while they lightly pull their hands down in order to pull the shoulders back and directly over the hips.

    Be sure when you put your hands on your hips you press your thumbs into your back as this will help you really take those elbows to the ceiling. Think of connecting your lats (the big back muscles on the sides of your back.) You can find them if you inhale and then exhale and completely thinking of pulling your shoulder blades together and down at the same time. (When you get really good at this youíll also feel your upper/middle back muscles when you do this.)


    Flat Back

    When you bend forward think of hinging from the hips rather than bending forward using your back. If you sink too far back into your heels youíll lose some of the butt contraction so imagine that youíre being pulled forward from the top of your head like traction and keep your head as an extension of your back and shoulders. Reach those elbows to the ceiling and donít let your tummy drop fo





    Lannette
    T-Tapp Trainer NH
    Board Certified Licensed Massage Therapist and Proud Owner of Quintessential Bodyworks, LLC
    Certified Advanced Myoskeletal Therapist through The Freedom From Pain Institute
    Certified Medical Exercise Specialist
    Extensive Experience in Cardiopulmonary Rehab and Diabetes Education as well as Employee Wellness
    One of the original T-Tapp trainers
    http:www.qb.massagetherapy.com
    http://qbserendipity.blogspot.com/
    lannette@t-tapp.com

    Loving life at 60!

  • #2
    I have a question - does anyone else find it virtually impossible to tuck their buns and keep a flat back at the same time? I absolutely cannot figure out how to do both. The only way I can keep my back from being arched is to untuck, which I think is losing me a lot of benefit in all of the flat backed moves such as this. Any ideas/tips/tricks?

    &clubs;





    &clubs;

    Comment


    • #3
      tofu-

      You actually do not tuck when in flat back. Rather, you keep the backside tight, tight, tight and push the tush into the air until you feel a stretch in the hamstrings. Knees are, of course, bent and out to little toe. Pull belly button to spine, and keep those lats engaged, pulling the shoulders back and down toward the waist.

      Kirsten
      T-Tapp Trainer, Houston
      www.boxofpolkadots.com/ttapp.html





      Kirsten, the Travelin', Flyin' & Hoopin' T-Tapp Trainer from TX
      Master Trainer/Trainer Mentor, MBA
      **Certified for all levels - Total, MORE, LadyBug, YYC, Video/Internet/Webcam **
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      • #4
        quote:Originally posted by brngckn

        tofu-

        You actually do not tuck when in flat back. Rather, you keep the backside tight, tight, tight and push the tush into the air until you feel a stretch in the hamstrings. Knees are, of course, bent and out to little toe. Pull belly button to spine, and keep those lats engaged, pulling the shoulders back and down toward the waist.

        Kirsten
        T-Tapp Trainer, Houston
        www.boxofpolkadots.com/ttapp.html
        Oh thank you so much! That definately clears things up a bit!

        &clubs;





        &clubs;

        Comment


        • #5
          Lanette-

          What an incredibly wonderful thread! I love PBS and now I love it more with all these tips.

          Thanks so much.

          Chris

          a rose is a rose is a rose





          a rose is a rose is a rose

          Comment


          • #6
            When should you feel the tingle in the arms during PBS? Depending on how far I am pushing myself I feel it a different times and I was just wondering if there is a time during the sequence that you should be feeling the tingle.

            Hope that makes sense.

            Thanks

            Lower Body Tempo is my FRIEND!!!





            Lower Body Tempo is my FRIEND!!!

            Comment


            • #7
              BUMP!!! [:I][8D]

              Lower Body Tempo is my FRIEND!!!





              Lower Body Tempo is my FRIEND!!!

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              • #8
                Bumping for Lila

                T-tapp Trainer, New Hampshire
                ACE Certified Personal Trainer





                T-tapp Trainer, New Hampshire
                ACE Certified Personal Trainer
                Certified Massage Therapist, Licensed NH & ME
                http://massagebyjane.com

                Comment


                • #9
                  yup, I've read this many times - thanks for the bump.

                  but I still hate it [:I]!


                  oh well...one day maybe it'll feel right.


                  Camille





                  Comment


                  • #10
                    lila...it's me, the mouth..again...could you be trying too hard to do it 'right'? If this is a 'new' routine, or if you've restarted after a hiatus, it could be your sense of balance, what feels right to you, it being reworked. It's an off feeling for a bit, but that's ok...one day your body feels alien, & the next it just 'gets it'.





                    sometimes in, sometimes out, always moving round about.... :: )))))))))))))))))))))) !!

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                    • #11
                      bumpity bump bump BUMMMMMMMMMP!

                      Yadah





                      Yadah

                      Comment


                      • #12
                        Time for a bumb!

                        Kim
                        TTapp Trainer-in-Training
                        Bay Area, CA

                        I finally got a "round tuit" [8D]





                        Kim Atkinson

                        T-Tapp Trainer

                        Mountain View, CA
                        Total, More, and HTF Certified

                        I finally got a "round tuit"

                        Comment


                        • #13

                          Time for another bump!





                          <font color=\"teal\"><font size=\"3\">* * * </font id=\"size3\">
                          http://www.findbrianshaffer.com/AboutBrian.html
                          </font id=\"teal\">

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                          • #14
                            Lanette,

                            I love PBS and often do it just before bed to stretch and relax my body. But one problem I have that I can't seem to solve is that I tend to tighten my traps when I tuck my upper body and chin and roll my elbows in. Do you have any tips on how I can avoid this?



                            Karen





                            Karen

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                            • #15
                              bumping to top for reference

                              Kristina





                              <b><font color=\"red\">Kristina</b></font id=\"red\">

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