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Meet Kate Fleming + Her Favorite Exercises for Shoulders

November 29, 2017

SSP’s staff is growing again! We are pleased to have Kate Fleming joining us.

Kate has been practicing Pilates for over 20 years. She originally started Pilates to rehab her neck and shoulder. However, she quickly fell in love with the creative routine of the workouts and the balance between strength and flexibility she achieved with Pilates. Over the years she’s practiced Pilates to develop shoulder stability and decrease neck pain, develop core strength and increase flexibility, become a faster runner, and recover from the birth of her son.

Becoming a new parent seemed like the perfect time to start the Pilates career she had been dreaming of. Kate completed the Balanced Body training program under the direction of Erin Myers. She can’t wait to help clients achieve their personal Pilates goals and find the same mental and physical balance she has developed.

Welcome to Spiral Spine, Kate!

Shoulder Relief at the End of the Workday
By Kate Fleming

Before becoming a parent, I worked a typical 40-hour-a-week desk job. I hunched over the computer, like many do, and my neck and shoulders felt terrible by the end of the day. When I had my son, and left the desk job, I thought my days of neck and shoulder strain were over. How wrong I was! Whether I’m carrying my son or crawling around on the floor with him, I’m still putting a lot of strain on my shoulders.

I believe most of us ask a lot of our upper body throughout the day. So, no matter what demands you make of your shoulders and neck, I hope you will join me in practicing my favorite exercises to release these areas. I do them most evenings and they leave me feeling straighter and waking up happier the next day.

 


Pinwheels
(on the floor or cadillac)
This mobility exercise helps get my shoulders and spine moving, often after a long day of being stuck in the same position. It’s simple but feels great. On the cadillac, or any other surface where your arm hangs off — like your bed — you can get a nice pec stretch in too.

 

 

 

 

 

 

Swan (on the floor or any piece of equipment)
I love swan simply for the back extension, the reverse of what so many of us spend our days doing. I focus on peeling each vertebrae off the floor, and not hinging in my back, to get the full benefit of this exercise.

 

 

 

 

 

Circle Saw (on the cadillac)
This is probably my favorite exercise because it moves the spine in all directions and alerts me to any stiff spots I want to spend more time on. An added bonus is the hamstring stretch you get with it.

 

 

 

 

Spine Stretch (on the floor, chair, or cadillac)
I do spine stretch at home almost every day because it helps me get movement through my upper back. It also helps me focus on good posture since you start sitting up straight in the exercise. My favorite place to do this one is on the chair because the weight of the pedal provides cervical traction that feels oh so good.

 

I look forward to seeing you in the studio soon!

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1804 Williamson Ct., #106 & 107
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What we’re up to

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March 3-4 Scoliosis Retreat at @spiral_spine is al March 3-4 Scoliosis Retreat at @spiral_spine is almost full. There are only 5 slots left. When it’s full, it’s full and I can’t make any exceptions due to equipment at the studio that you’ll need. If you want to come in March to the retreat I’d suggest you register soon or there may not be space for you and you’ll have to come to June’s or October’s retreat. 🔗 in bio for registration and more info. See you soon! #spiralspine #scoliosis #bentbutnotbroken #scoliosisawareness #scoliosisexercise
This cup was in the studio when I arrived today an This cup was in the studio when I arrived today and it made me smile. Are you owning your journey? Are you owning your body “stuff”? Or, are you allowing yourself to be a victim to the current status of your body? All body issues can get better. I’m not promising they’ll go away, but all can get better. 

If you need help owning your scoli and your scoli journey, the Scoliosis Retreat is a perfect place for you to start. The next on is March 3-4 at @spiral_spine in Nashville. 🔗 in bio. We’d love to walk your journey with you. #spiralspine #scoliosis #nashvillepilates #bentbutnotbroken #scoliosiswarrior #scoliosisexercise #pilates
Reposted• @aliciafranklinludwig Push-ups anyone? Reposted• @aliciafranklinludwig Push-ups anyone? 
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Wow! What a journey I have been on! In 2016 I was told I had to have another fusion only this time it would be full spinal. I had already exhausted all “non” surgical options at that point and then I hit rock bottom. That is until a friend literally begged me to call her friend Erin at Spiral Spine.
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After delaying weeks, I finally made it in to the studio. I could barely walk and pretty much laid on my back crying most of the session. Bless Erin for loving on people. 💕
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Fast forward to Summer 2022. I have officially completed all of my Balanced Body courses to be an instructor and now focusing on my hours. I can only hope I have the same impact on someone else. 
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If you want to hear more of my Scoliosis Pilates journey from Erin’s perspective check out her 3 part blog. Link in bio. 
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#scoliosis #scoliopilates #balancedbody #backfusion #blessed #grateful #pilates
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