DeeAnn Nelson's Blog

New Experiences: Take the Good with the Bad

2010-07-25T12:38:00.000-07:00

" I always adored new experiences. They informed me that I was alive, strong, healthy and privileged to live in a world where I was given safety and comfort on a regular basis."

This is a journal entry after riding my first fixed gear bicycle....also in context to the day I broke my back. New experiences can be beautiful whether they have positive or negative connotation.

What is new with you today?

Letting go of what I thought was real

2010-07-11T12:18:00.000-07:00

After over three years of recovery from my accident, I have made enough progress to start to write publicly about my experiences. I guess I used to feel as if this period in my life was a giant problem, a flaw, a blemish on my life/career but now I have come to realize that it is the stepping stone that will carry me to the next part of the journey in my life. For those of you who are unfamiliar with my story, I fell in 2007 during a dance performance and broke my back...see NY Times article www.nytimes.com/2007/06/02/arts/dance/02stre.html?_r=1. My diagnosis was a crushed vertebrae and a dissembling of the facet joints that surrounded the fracture. The neurosurgeon's solution was to fuse my spine.

I remember thinking after I was released from the hospital I would begin a blog that would help me chart my progress particularly inspired by the idea that I had few resources or other examples to rely on for my recovery. However that inspiration to write the blog was dishevelled by evenings spent weeping about my fallen dance career, days spent wandering around NYC in a backbrace wondering what I would do next, and hours spent going from doctors office, to acupunture office, to physical therapists office, to pshycotherapists office.....and so on.

However in the last year I have come to realize that my story even though it may not be current can still reach out to people who might be suffering from a similar experience or quite simply the weight of greif, mortality, and the aging body. In addition I would love to share with others going through a trauma or tragedy how I found relief through knowledge, personal reflection, and awareness. All in hopes that I will continue to grow and expand my physical, mental, spiritual, and human potential by learning other folks stories as well.

After Experiencing Many Personal Struggles...

2010-05-23T13:10:00.000-07:00

A little tid-bit I found on Facebook ( thanks Courtney)... the form is hard to explain. But trust me it feels AMAZING!

After experiencing many personal struggles and chronic illnesses, Juliu Horvath spent many years in self-exploration and study. These experiences not only led him to true healing, but he was also inspired to create movement principles thatoffer the same benefits also found in yoga, dance, gymnastics, swimming and tai chi, but are not derived from these other exercise modalities. Some of the hallmarks ofGYROKINESIS®exercises are the fluidity of themovements and the ease with which one can perform them.

GYROKINESIS®exercises allow one to work onthe entire body through seven natural elements of spinal movement: forward, backward, left side, right side, left twist, right twist and circular, as well as all other joint articulation. Thisapproach systematically and gently works the joints and muscles through rhythmic and undulating movements.These movements stimulate the body’s internal organswhile different corresponding breathing patterns are integrated along with the movements.Fluidity is the key. Postures are not held for long periods of time. Instead, postures are smoothly and harmoniously connected through the use of breath, making exercises appear and feel more like a dance and swimmingthan like traditional yoga.

A typicalGYROKINESIS® class begins with participants practicing self-massage and simple breathing patterns, something Juliu Horvath has named,”Awakening of the Senses.”Then the spine and pelvis are engaged through simple exercises: while seated on low stools, participants mobilize the spine through a series of arching, curling, bending, twisting and spiraling movements. These same movement patterns are expanded to release the hip, knee, hamstring, quadriceps and so on, in all possible directions: front, back, twisting and turning. The corresponding breathing patternsexecuted during every movement stimulate the nervous system, open up the energy pathways and oxygenate the blood.The more advanced classesoffer endurance training to participants prepared for more strenuous activities.

AllGYROKINESIS® classes, from beginner to advanced, encompass not only sitting but also lying and standing positions.Those who practiceGYROKINESIS®exercises tend to be more relaxed in their daily lives and can move with increased flexibility andease.

2010-04-16T16:51:00.000-07:00

Each year I make a point to ride at least one century ride. This May I will be starting in Portland and attempting to cycle to the Oregon Coast! I’m participating in the American Lung Association’s annual fundraising event, Reach The Beach, and I need your help. In order for me to participate I must raise at least $75. A donation from you will support a good cause, be a great birthday gift, and help me meet an important personal challenge. If you’d like to help, I need you to send in your gift to the American Lung Association as soon as possible and no later than May 14th.

Here is what your gracious donation and the REACH THE Beach program will help to support:

Research into promoting lung health and preventing lung diseases such as asthma, emphysema, chronic bronchitis, lung cancer and tuberculosis
Being pro-active in the fight against outdoor air pollutants and environmental health
Striving to reduce tobacco use, especially among young people, that is responsible for over 400,000 deaths in the United States each year. Each day in Oregon, about 30 young people start smoking.

I am writing to you in hopes that you will find these issues important enough to support. Any amount will be appreciated, but a gift of $100 will go a long way towards helping me reach my goal of $. Your tax-deductible contribution to the American Lung Association will not only help me towards my fundraising goal but will, most importantly, help those struggling to breathe easier.

You can make a donation by sending a check (made out to the Lung Association) to me at:

DeeAnn Nelson

4717 NE 10th Ave

Portland, OR 97211

Or go to the website: www.reachthebeach.org and look up my website by typing in my name under the “Find a Rider” button or link.

Thank you in advance for your support.
Sincerely,

DeeAnn

P.S. 100% of the donation is tax-deductible and a donation receipt letter will be automatically sent to you.

Check out Gyrokinesis on TV!

2010-04-10T06:51:00.000-07:00

GYROTONIC® International Headquarters is excited to announce that GYROKINESIS® Methodology will be one of the featured segments on the popular ABC TV Show " Live! with Regis and Kelly" this Friday, April 9 at 9:00 AM EDT, please check your local listings for show times in your area, or click here.

Watch GYROKINESIS® Master Trainer Chantal Deeble give Regis and Kelly a taste of some awesome Gyrokinesis "moves"!

For those of you living outside of the USA, you can watch this segment on the show's website, using the links above.

Kind Regards,

GYROTONIC® International Headquarters

Walk About Article. Enjoy!!

2010-04-04T16:44:00.001-07:00

Back Pain: A walker's speed bump

Have you ever had this experience?: You are traveling to work with full intention of making it on time, when you come along a line of heavy traffic? It can be distressing and annoying. You might not have any idea why you are waiting in line and it might seem as if traffic may never clear! However, as it turns out there is road construction up ahead that is stopping the flow of traffic. A necessary evil to help prolong the quality of our roads. Ultimately, you decide to take an alternate route. One you had never known about, but this new route makes your commute better and you even have a great view of Mount Hood!

This is a very similar situation to back pain. A road block. However, just as you learned a new route to work, this pain can also be an opportunity for increased awareness of your body. Many times we can approach back pain like it is a sign to stop moving. True, sometimes rest is our best option. However this pain can also be an opportunity to get to know ourselves better, to take an alternate route, and ultimately end up with an improved awareness of the way our body moves.

In this day and age, back pain can come from a variety of different sources. I would say one of our main contributors is our typically sedentary lifestyles that involve excess hours at a desk or behind the wheel of a car. Often there is little we can do to eliminate this from our lifestyle. However...another source of back pain can come from repetitive movements, such as endurance walking, with improper body mechanics. This is where we have the opportunity to grow, and learn new and evolved ways of making our back pain a badge rather than a noose.

Ways to seek an alternate route:

1. Breathe. It seems simple but often our awareness to breathe is the most underdeveloped in our bodies. If you can even consider how many muscles in our body are responsible for breath it can become very clear that if they do not have proper movement potential they could create discomfort in our bodies. Taking a few moments out of your day to sit and observe your breath can bring a greater sense of calm and often pain relief. One way to try this out is to sit or lie down in a comfortable position and observe your inhale, your exhale, and the moments of pause on either end of the breath. While you make this observation notice what parts of your body move. Practicing your awareness potential regarding your breath will give your body a reminder to breathe more efficiently on a regular basis.

2. Body Mechanics, reprogramming the switchboard. Another important observation to make is regarding how your body is moving through space. Many times back pain can be a result of improper movement in the joints at your hips, knees, or even feet. When we develop improper body mechanics our body has a amazing way of making those patterns permanent. Consider your car once again. If you do not take it in for a periodic alignment and tire rotation your car will eventually shake when it gets up to high speeds. These permanent changes can create wear and tear on your car. Improper body mechanics can also create wear and tear in your body. For this reason, it is important to try and create new movement patterns by practicing alternative ways of moving. In my pilates and gyrotonic practice I find it is helpful to track how my bones and muscles are working. If there is an inefficient movement pattern this is a great opportunity to create a new one that I can practice throughout the day whether I am walking to the store, riding my bicycle, or watching television.

3.Core strength and flexibility=Efficient Gate. Finally, once you have improved upon your body mechanics you are in a position to develop core strength and flexibility. Strength and flexibility is best developed from a balanced place. For example, if you walk a lot you might have over-developed some of the musculature in your legs and torso. This may leave your body imbalanced and often uncomfortable. Core strength includes much more than your belly these days. It has definitely evolved since we thought sit-ups were our best way to strengthen our core. Now it is important to explore balance strength and flexibility in your neck, shoulders, trunk, pelvis, and thighs. This type of balanced strength will give you better movement potential as you approach your next physical adventure!

The wonderful thing about back pain is if you take the time to make observations regarding your breath, body mechanics, and strength/flexibility you will have a greater awareness of how your body works. This will strengthen your repertory of choices for the next time something uncomfortable creeps up in your body. Through this increased knowledge you will not be a victim to back pain and it will not have the same power to slow you down or block your path. It might just give you a heads up to pay better attention to what is going on so you can make changes before anything detrimental emerges.

Find me on TWITTER

2010-01-13T14:04:00.000-08:00

Would you like to share music through twitter? If you are taking DDD and would like to hear your favorite song in class join me on twitter and let me know what songs you would like on the queue!

New Classes in 2010!

2009-12-22T16:45:00.000-08:00

Dance, Dance, DeeAnn @ EDGE Fitness in N. Portland

Sundays @ 11am starting January 31st

That is right, I am FINALLY going to start using my dance knowledge once again. This time I want to pass it onto you. So come check out class. The class is going to be a blend of many forms of dance, but its primary intention will be for you to get your heart rate up to super-cool music in a community atmosphere. WOO-HOO!

GYROKINESIS...free community class coming in February @ EDGE Fitness
Wednesdays at 7:15am

So if you do not know about Gyrokinesis, you will want to! This class makes you just feel better about life in general. I will be completing my gyrokinesis foundations training at the end of January, and as an apprentice I am at liberty to begin teaching.

The class it self has three components: self-massage, bench work, and floor work.
There are tons of benefits to the class including ( but not limited to):

Improved joint and spine articulation
Increased muscle contractability,extension, flexibility, and coordination
Increased circulation of blood, lymphatic fluids, and energy.

Sounds great right!

The Importance of Self during this Selfless Season

2009-12-02T12:37:00.000-08:00

by DeeAnn Nelson
During this presumably joyous time of year it is remarkable how stressed and preoccupied we can become. Physiologically we have varied responses to the stress of the holiday season, ranging from everyday forgetfulness and holiday weight gain to breathlessness, agitation, and compromised immunity.

Creating a self movement practice can help you step out of this threshold of stress. Whether your practice is 5 minutes or 60, you can check in with four details that will carry you into 2010 and beyond!

1. BREATHE
Our bodies have the capacity to transform as a result of any and all stressful situations - otherwise our ancestors would have been gobbled up like thanksgiving turkey.
Our breathing mechanism can be a chameleon as well. Humans have the capacity to breathe in MANY different ways. Diaphragmatic breathing encourages a calming response in the body:
· This kind of breath requires a neutral spinal alignment.
· Practice breathing in slowly through your nose. Let the air flow into your upper chest and down your spine filling up the sides and lower ribs, the diaphragm, back and lower back and dropping all the way down into the pelvis. Allow the deep inhale to push your belly out a bit.
· As you exhale, breathe out in the reverse direction to the way it came in.
· As you repeat, try to encourage a seamless transition between all of the movements of your breath.

2. STAND TALL
Sure our mothers always said it...but it turns out they were right! Getting up from your desk and taking an upright jaunt around the office can relieve pain throughout the body by taking pressure off of compressed organs, improving circulation, and increasing joint range of motion and muscle function.
Here are some postural tips based on the Brugger's position. This exercise will help you keep your head high.
· Stand tall
· Spread your legs slightly apart to the sides
· Turn your feet outward slightly
· Draw your belly in slightly toward your spine
· Tilt the top of pelvis forward and raise your breastbone up
· Turn your hands palms-up and your arms slightly outward, with the arms somewhat raised from your sides
· Hold this position and take deep breaths for 10 seconds

3. STRETCH AND MOVE
When you are busy or stressed, the part of your brain that is working hard to focus and get stuff done is also blocking access to all of your memories so that you can concentrate. Even five minutes worth of stretching is enough to get your blood, breath, and energy moving, therefore working those kinks out of the body and brain. Setting aside the time to move in private Pilates lessons or personal practice will make you more valuable at work and more pleasant company for family and friends.

4. RELAX
Even a short rest period can let your body rejuvenate and transition into a new energy level. Literally lie down on the floor in a neutral spine and take a couple of moments to recognize your breath and the weight of your head and body as it rests into the surface under you.

Taking the time to prioritize personal wellness is a reward in itself, allowing you to enjoy the season's festivities and move into the new year with balance and ease.

Yummy Fall Recipe

2009-11-05T16:39:00.000-08:00

This has been one of my FAVORITE fall and winter recipes for a few years now. I picked it up off of NPR. It features quinoa. If you have spent any time with me, you know that I could eat this stuff for every meal. It has amazing health benefits and personally when I eat it I feel like my body thanks me!

Makes 4 servings as a main dish

2 cups vegetable broth or water

1 cup quinoa, rinsed

2 teaspoons olive oil

1/2 cup chopped onion

1 zucchini, quartered lengthwise then sliced across thinly

1 yellow squash, quartered lengthwise then sliced across thinly

1/2 teaspoon fennel seeds

1/2 teaspoon dried oregano

1/2 teaspoon salt

1 cup cherry tomatoes, cut in half

1/2 cup pine nuts

6 coarsely chopped basil leaves

4 large bell peppers, washed, with the tops cut off and reserved, and the seeds removed

Preheat oven to 350 degrees.

Grease a small (approximately 7 inches by 11 inches) baking dish.

Heat the olive oil in a medium, heavy-bottomed pot. Add the onion and saute a few minutes until soft. Add the zucchini, yellow squash, fennel seeds, oregano and salt.

Cook, stirring frequently, for 5 minutes or until vegetables soften. Add quinoa and stir to incorporate. Quickly add the broth or water, bring to a boil, then reduce to a simmer for about 15 minutes or until water is absorbed.

Remove from heat and stir in the tomatoes, pine nuts and basil.

Place the peppers upright in the baking dish and fill them with the quinoa mixture, topping each with its top. Bake 30 minutes.

Serve immediately, with a salad and roasted potatoes.

Biking + Pilates = :)

2009-09-15T16:17:00.000-07:00

FREE workshop this Friday at 6 pm at EDGE Fitness located on 1502 N. Ainsworth at Interstate Ave.

This workshop will educate cyclists on some great exercises and stretches that can help to make their experience on their bike more pleasant! If you have any questions about the workshop feel free to contact me...DeeAnn at deeann.nelson@gmail.com!

Here are some of the topics that will be covered:

Explanation of important human anatomy on your bike.
I will teach Pilates Exercises as well as give you some important exercises to take home!
We will apply mind-body techniques to being on a bicycle.

Check out what has been published regarding this subject:

www.roadcycling.com/cgi-bin/artman/exec/view.cgi/3/434/

Here is what we talked about:

Body + Bike - Pilates = :(

Biking emphasises strength in your quadricep muscles.Unfortunately, aiding development of tightness in hip flexors and hamstrings. This can limit pelvic mobility resulting in IT Band Syndrome (inflammation in the connective tissue that runs from your hip to your knee on the outside of your leg) which shows up as a stabbing pain in those joints.

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This limited hip mobility can also cause inflammation in your sacroiliac joints (situated between your hips and your back)which can lead to serious bouts of back pain.

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" Classic" Road bike posture has you bent forward which stretches your back especially if your hips are tight (see above). All resulting in your extra sad abdominal muscles hanging slack and growing increasingly weak.

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This all adds up to an unhealthy loss of the natural curvature of your spine. Resulting in unwanted stress being placed on the discs between each one of your vertebrae. Continued stress on the spine results in herniation and loads of unwanted pain!

Your Body + Bike + Pilates= :)

Breath:Integration of your breath into your movement will keep you from overuse of upper respiratory muscles during those hard sprint or long climbs
lateral breathing
belly breath

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Flexibility:This includes those muscles that get worked over on your bike (see above equation.) However it also means learning to move your spine from its constant forward flexion orientation.
Theraband stretches
IT band
Standing hip flexor

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Core strength: Pilates (pronounced as pih-lah-teez) is comprised of 500 exercises that strengthening the core of the body, often referred to as the ‘powerhouse’. Joseph Pilates (founder of the technique) believed that a strong core keeps the body stable and allows the body to move gracefully and provides support to the spine. This is where Pilates shines! There are MANY exercises in Pilates which can be uniquely catered to each and every individual so they can find strength in their transverse abdomenus, internal and external obliques, and pelvic floor muscles. Therefore resulting in a more comfortable ride and LIFE!
Bridging
Marching (Pre-cursor to Pilates 5)
Leg circles
Swan
Bird Dog (Pre-cursor to Swimming)
Plank
Pilates Push-Up

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Yoda-like mind body control: This takes practice...but mind body work will help develop coordination on your bike, we are not talking about rockette kicks or Olympic diver flips, but instead those minor adjustments that can change the way you are positioned enough to allow for continued ease for hours on your bike.
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This all adds up to a more balanced (and therefore) stable pelvis and spine. Resulting in a remarkable ability to stay on your bike longer and you will be happier once you get to your destination.

Pilates Principals: Its more than just an exercise regiment!

Breath
Perfect personal alignment
Centering
Concentration
Control and Precision
Stabilization
Fluidity and integration
Mind body work