Classical Stretch

Dear friends!

We just got back from filming 33 shows in Jamaica and as usual the crew and overall experience was amazing. This time around was even more special as we were able to go off site from the resort so the backdrops will be new and show you an even more spectacular side to beautiful Jamaica.

The beauty of the Island never ceases to amaze me from the many botanical wonders, to the natural rainforest vegetation and all the surround species of flora and fauna. I can’t wait until May or June when the shows are edited to show you just what I am talking about.

I am always receiving fascinating emails that I think are of interest to share with everyone. We learn best when we share our real life un-edited experiences with others. Sometime life is so confusing it can be comforting to hear what others are going through and that there usually are positive solutions when we dig deep enough.

Happy Thanksgiving and don’t eat too much!

Miranda Esmonde-White

Ask Miranda / Training and Certification Program / Exercise of the Month

Ask Miranda

Ask Miranda

Here is a really interesting exchange I had with someone who had been doing Classical Stretch and then had a minor torn bicep. Read the whole email trail as I find this story fascinating. She wrote to me right before we went to shoot the latest PBS series and the final email is from her a few days ago. It shows that we really have to analyze even the best physiotherapist and keep asking ourselves if what they are doing is helping or not.

Sent: October-18-10 7:27 PM
To: Miranda Esmonde-White
Subject: Need your precious expertise

Hi Miranda,

I really need some special expertise now. I started physio 2 years ago for a torn bicep which is now perfectly healed.

I than told the phiseo about a lower back pain (like a little knife) and some
pain in my inner knees (some pinching).

His diagnosis at the time was that I lacked strength in the inner legs. I was doing your program a lot and he said I was too strong laterally that I had to develop the inside of the legs as well as the flexibility in my spine and my abs. I was jogging also so he stopped me doing your stretching to focus on only working the inner legs, abs and back exercises (the cobra posture). He gave me inner leg strengthening exercises which I have done regularly for almost a year now. Every day I do a series of 30 reps (10-10-10) for legs, abs, arms. As my discomfort increased, I decided to go for MRIs. They found that in both knees I have injured meniscus (intern) and in one knee torn ligaments (lateral & internal). There is also lots of liquid and swelling in both knees. In addition my lower back has developed a hernia L4-L5.

As my knee and back problems worsen I am now walking with a cane. I need your expertise for rehab and pain reduction and a new way of exercising!

The physiotherapist has instructed me to ice and keep doing his exercises for strengthening even with all the pain and inflammation I am suffering. He insists my problems are all about weakness, but it is obvious to me that his exercises worsen my symptoms.

I have no doubt he wants my best interests but I think he has missed something here. I need a more global approach with stretching and enforcement but not in his way.

Can I hire you for the creation of a routine & healing approach? Do you have suggestions?

Thanks very much for your time!

M

On 2010-10-18, at 22:38,
Miranda Esmonde-White wrote:

Dear M

What a terrible story. I am glad that the phiseo helped your torn bicep. But he seems to have been off the mark big time with your knees and back.

I wish I had talked to you when he suggested that you stop doing Classical Stretch. I have never heard of anyone unbalancing their body doing Classical Stretch as it is intended to equally stretch and strengthen the entire body. Ironically your stopping is probably the cause of the major unbalance you are in right now.

I leave to film in Jamaica Wednesday at 4:30 am so I really cannot do anything till I get back November 13th. We should meet Monday November 15th as soon as I get back. I would suggest that you leave the phiseo and try someone else. Until then I would stop any exercising (keep icing) and give your body a rest. And when I get back we can see where you are at and go from there.

I am so sorry to hear about your troubles but I will do my best to help you get better. A cane is not good.

Miranda

Sent: October-19-10 9:11 AM
To: Miranda Esmonde-White
Subject: Re: Need your precious expertise

Dear Miranda

Monday November 15th is perfect! I will stop the phiseo’s exercises and rest and ice. I'm even thinking using crutches for now to relieve my knees from any weight.

By the time you're back I hopefully will have seen a few orthopaedist to evaluate the situation. If you have a good referral for orthopaedist surgeon, I will need someone to better analyze the next steps (removing fluid, reconstructing ligaments, and the meniscus)

Tks a zillion I'm so happy to have emailed you!

M

Sent: November-15-10 4:17 PM
To: Miranda Esmonde-White
Subject: Re: Need your precious expertise

Hi Miranda,

I did your one hour workout while you have been away and my whole condition got 90% better.

I just got a shot of Hyaluronic acid in my right knee and will undergo surgery, ACL reconstruction of left knee which has missed an internal meniscus for 25 years. So I have to be cautious with the knee bending for now but otherwise, there is not much I cannot do.

The operation is for December 16th.

Tks a zillion for bringing health to me and to tons of other injured ladies out there..

M

This is all about a woman’s problem with the alphabet exercise

Sent: July-19-10 7:43 AM
To: Miranda Esmonde-White
Subject: Back pain relief

Miranda,

Thanks so much for the new back pain DVD. I started using it yesterday and it felt good.

I hurt my back several weeks ago while doing the balance exercise, standing on one foot and writing the alphabet. Okay, I thought, have to be more careful. It was only when I pulled the same muscle for the third time that I decided to stop the work-out. At the time I only had the old back pain DVD and it did not help.

Massage and acupuncture worked, but I still kept putting off the workouts. Now there are no more excuses! I will let you know how I get on.

Thanks for all the fabulous work you do. Hope you are well and not working too hard.

K

On 19-Jul-10, at 4:24 PM,
Miranda Esmonde-White wrote:

Hi Kristina,

I am sorry to hear about the alphabet bothering your back. Next time, only do up to the letter D. The alphabet is really a good exercise but obviously your back muscles cannot handle the stress. Try to build to the letter H and then never go beyond that letter, so as to get a sufficient workout without overstressing your back

My best

Miranda

Sent: October-19-10 2:40 PM
To: Miranda Esmonde-White
Subject: Re: Back pain relief

Dear Miranda,

After a long time of doing the Back Pain Relief I am now using the Back to Jamaica DVD’s! I am enjoying it so much and my posture, figure, strength and balance are improving. I was quite desperate during the summer as I thought there was no improvement, but all of a sudden I felt much better. I need a strong back so I can shovel my driveway and sidewalk!

Not only do the exercises make me feel better physically, I am also happier and have more confidence. What a miracle worker you are.

Thanks so much, Miranda.

Best wishes,

K

Training and Certification Program

UPDATES

Coming Soon - LEVEL 3 - FLEXIBILITY & THERAPEUTIC - December 2010

Workshops - We are still planning to hold a Teacher Training Workshop in the Spring 2011 in the USA. After researching Las Vegas we concluded it was too expensive and therefore we are looking for an alternative and are leaning towards Chicago. We will send more information soon.

To learn more about the Classical Stretch teacher training and our upcoming workshop in Las Vegas please write to training@classicalstretch.com

Exercise of the Month

Weight Loss Made Simple

Time and time again people look to alternative methods for losing weight, hoping that a quick and easy fix will exist in a pill or drink so that they can avoid what they already know. Gimmicks aside, weight loss has and always will come down to maintaining a well-balanced diet with attention to caloric intake and regular fitness. What many may be shocked to hear however, is that exercise for weight loss does not mean we have to be drenched in sweat by the time we are finished, in fact all that it takes to boost our metabolism and jumpstart our bodies to burn calories are exercises that will strengthen our muscles.

So how does it all work? Well, in a recent study, researchers found that regular strength training boosts the basal metabolic rate by about 15%. This is because muscle is ‘metabolically active,’ meaning that it is full of mitochondria, which are better known as furnaces in the body that burn calories. Even after we have completed rigorous exercise and are no longer moving these mitochondria will continue to burn calories for several hours. Therefore, the more we use our muscles the more active the mitochondria are and the more calories that are burned. The reverse is also true especially as we age and tend to under-exercise our muscles, leading to atrophy, a lower mitochondria count and less calorie burning.

Remember that the body has around 600 muscles to recruit for burning calories, which means we have to keep all 600 muscles equally strong and active to maintain a stable weight and prevent weight gain.

A great starting point for muscle strengthening are the legs as they house the largest muscles in the body and therefore hold the most mitochondria. One of the best exercises to burn calories with these muscles are Classical Stretch plies, designed to strengthen the quads and therefore stimulate the mitochondria, burn calories, increase energy and prevent muscle loss and atrophy. Now you do not have to be a professional Ballet dancer or Tai chi master to know and experience the power plies have in weight loss, anti-aging and energy improvement.

Try some of these simple exercises pictured below and see how easy it is to begin a muscle strengthening routine today.

Plie Exercise Sequence

1 “Place the knees in alignment with feet.”

2 “Keep back as straight as possible, do not lean forward.”

3 “Pull arm towards the ceiling as you are bending sideways.”

4 “Raise the lower arm reaching out as far as possible.”

5 “Return to position one”

6 “Open arms sideways keeping shoulders down.”

7 “Pull bent elbow backwards rotating the spine at the same time.”

8 “Raise shoulder and twist the arm within the socket, sweeping the arm in front of the body.”

9 “Continue sweeping the arm until it touches the opposite hand.”

10 “Raise the arm towards the ceiling.”

Repeat sequence.

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