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Women’s Wellness Center

This program fills the need for a membership based, women-only facility with scholarships available, making it accessible to all women. The Women’s Wellness Center has services available such as fitness classes, massage, Reiki, Reflexology and Bowen therapies. And with a doctor’s referral, women on disability can access these services as well.

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This gentle chair yoga flow can be done with OR without a chair!

Please click on the link below to donate to Citrine Health to keep programs that serve the community going!

www.gofundme.com/f/Help-Citrine-Health-through-the-COVID-19-virus
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Emma's Exercise
"The Push-Up Prep"

Push-Ups at the Wall.

Let me make a statement about push-ups. It does NOT matter how low you go! Let that sink in!🤯

What matters is how low you can go keeping your form clean! You have to be able to maintain your shoulder stability and your core connection throughout the entire exercise!
This awareness is what is necessary for EVERY move you do with you have your hands on the earth-downdog, plank, tabletop,etc.

The wall is the best place to facilitate the awareness it takes to be able to complete a push-up with your absolute best form! This will insure that the exercise is not only SAFE but EFFECTIVE as well.
⚠️Just because you're at the wall doesn't mean it's easy!⚠️

Your main focus will be be on your shoulder blade stability. To keep them stable, practice firing your serratus to get your scaps in neutral and then to keep them there once you add the movement. The question is, can you do a push-up without moving your shoulder blades? This is a dynamic stabilization-your blades may move but make it minimal.

Position-I advise you to start close to the wall. Your hands are about shoulder distance apart and in line with your shoulders. Your pelvis and spine are in neutral. Get a connection with your hands on the wall by gently pressing them on the wall. Feel your serratus firing. Keep that sensation as you lower down and press up.

Focus on this for now. This takes tons of awareness. You should have minimal movement in the scaps/blades.

Just know-as soon as you begin your descent many parts of your body will be tempted to move out of alignment.
If you go so low that you lose your core? That's TOO low! If you go so low that you lose your shoulder stability? That's TOO low! If you go so low you lose your ribcage and oblique connection? That's TOO low!

Imagine you are a plank of wood as you are lowering down and pressing up. No other parts of your body move. They are just going along for the ride! The only place that is moving is at your elbow joint!

Once you can figure this all out, then you may take push ups down to the ground.

Have fun practicing!

citrinehealth.org/product/donation-to-citrine-health/?fbclid=IwAR3jfeg6k_hfZbaFPFqe_E0G9YiIotLtdq...

#nonprofit #womenshealth #mindfulmovement #heretohelp
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Emma's Exercise
"Full Backbend"

We're finally doing full thoracic spinal extension! 😀 This is like your upward dog position. In this version my legs are down and are widely separated. The deeper your backbend, the wider your legs.

Please go slow on this. Allow your lowback and shoulders to dictate how far up you go-esp if you have lowback concerns. How high you arch up is not what really matters here! What matters is arching up as high as you can keep your form clean!
This means-keeping your core connection (p.f. and t.a.), your serratus connection to keep your shoulder blades in neutral and being able to breathe in your ribcage (avoiding letting the breath go into your belly). Work your gills!🐟

You can use your breath here to assist your backbend. Your spine naturally goes into a little extension as you inhale. So, on your inhales, if it feels okay and you don't lose your other form, use your inhale to arch up a little more.
Equally distribute the curve throughout your spine so you have a nice and even backbend. Avoid "banana back", i.e. when the curve is dumped only into the lowback. Watching yourself profile is very helpful here. Sometimes we don't even know we're in banana back! Once you feel you are in an backbend, where you are equally distributing the curve throughout your spine, gently reach your chest forward-like you have a light shining out of your sternum and you want to shine it out in front of you. You can use your hands to assist you with that by pressing them into your mat and then having the feeling like you are trying to pull your mat to you. ⚠️ Just make certain you don't lose your serratus and go straight into your pecs to do that! ⚠️ It's so easy to let your pecs take over here and lose your serratus. Be hyper aware here! Stay scooped out in your armpits to keep that sensation of firing your serratus. You will feel your triceps for sure here and that's okay because your elbows are pointing to behind you.

Work your hand positioning in this-don't be afraid to explore the relationship of your arms to your backbend. You may need to bring your hands out wider or further forward or closer to your body. It all depends on YOUR body- your arm length and torso length. And where you can keep your scaps(shoulder blades) in neutral.👍

Watch out for your pelvis as well. It will want to maybe rotate or one hip will want to lift higher than the other.

How deep can you backbend before you lose serratus? You've usually lost serratus when that second set of shoulders (you want to avoid) start creeping up!

INHALE-extend your spine. Peel up sequentially. Start with your head and neck. #spinalmatching
EXHALE- peel back down. Come down sequentially! Think about your body as your replace it back to your mat. It should come down lower ribs, upper ribs, shoulders, head.

You can come up and hold for as many cycles of breath as you can-keeping your form clean.
👍

#mindfulmovement #nonprofit #womenshealth
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Emma's Exercise
"Plie Squats"
Squat time!

*Knee concerns? Make your knee bends smaller! Don't bend so deeply. You can stay up high and practice micro bending at the knees.*

Find your best standing NEUTRAL spine and pelvis posture with your legs separated as far as comfortable. Your feet are turned out to about 45 degrees-check in and make sure you are turned out (externally rotated) at the hips and knees as well. Activate your obliques to weave your upper abs and lower ribs together so that you set your ribcage in neutral and stack it right on top your pelvis (no overbite-think UNDERBITE). Keep it here the entire time-esp after we add movement! And finally your head. Whew. It's nice to do these alignment checks against a wall as you are first starting out to find YOUR neutral.

The challenge is to keep all that lovely alignment you just found AND keep it as we add movement! #somuchfun
So keep imaging that you are gliding your back side up and down a wall. It will allow you to be stable.

Now, you will be moving your arms above your head (if it feels okay for your shoulders). This means THREE connections will be tempted to move out of alignment----

1st- your neutral shoulder blades. Be sure to fire serratus! Work from the roots of your arms. Keep the feeling of your armpits being hollow.

2nd-your ribcage. Keep firing your obliques! Resist the urge to have it move into an over bite. THIS TAKES WORK!
Even though it may not LOOK like it!

3rd-your spine. Automatically one of your 24 vertebrae will be guaranteed to want to move. They think they are invited to the party!

Fight those and stay strong!
You've got this!

Lastly, make your quads (tops of your thighs) active! It helps to think about pressing your feet into the earth. Pressing the corners done w/o flattening the insteps-keep that amazing curve on your insteps lifted! Ooooh that is fun to do too!
Make the tops of your thighs LIFT your kneecaps! Keep tracking them right over your toes.

OH, and hey......one more layer....are your glutes on???

Have fun practicing!

#nonprofit #womenshealth #healthyspine #core
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