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.)
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