I’m thrilled to welcome our latest teacher, Tracy Ramsay, to the Spiral Spine Pilates family. Tracy is a comprehensively certified Pilates instructor through BASI and comes to Nashville from Los Angeles. As a teenager, Tracy was diagnosed with Rheumatoid Arthritis and Lupus and found Pilates to be a saving grace in pain management. Read her full bio on the staff page.
In addition to teaching private classes, Tracy will teach a group class at 9:30am on Thursdays. I hope you get a chance to work with her soon and give her a warm Nashville welcome. We’re so glad to have you, Tracy!
Below, Tracy shares what you can expect from her as a teacher and some of her favorite exercises.
Tracy’s Pilates Philosophy
If you’re struggling with a serious injury or illness, pregnant, or simply trying to reach a new level of wellness, Pilates IS for you. I truly believe that Pilates is for every BODY, and can change anyone’s life for the better.
I’m a stickler for good form, am always tweaking my clients’ posture, want to improve my clients’ daily functionality and balance, and am keenly aware of my clients’ safety – always.
Due to smartphones, sitting in traffic, and staring at computers, most of us struggle with posture issues. The good news is there are many exercises that can help us improve our postural muscles, which helps reduce neck tension and back pain. Here are two of my favorite postural exercises:
Goalpost Arms: This exercise focuses on the muscles located right below your shoulder blades, the rhomboids, which connect the scapula with the vertebrae of the spinal column. They are extremely important for posture, but can sometimes be hard to feel. I absolutely love this exercise, because when it’s done properly, you can feel these posture muscles subtlety activating .
Chest Expansion: This exercise is definitely a full body workout. While it stretches the overly tight chest muscles, it also improves scapular stability, and causes the lower abs, pelvic floor, and glutes to work to stabilize the pelvis and spine. There are so many variations of this exercise, and I love to play with all of them to help improve my clients’ posture.
Pilates is about living better, not just looking better. It’s so important to get upright and apply what you’re taught on the apparatuses to functional movement. Here’s one of my favorite standing exercises I like to teach:
Standing Long Box Lunge: I love utilizing this movement to help activate the glutes. The stronger the glutes are, the more pressure is taken off the knees, which usually means less knee pain.
This exercise has changed the way I climb the stairs. I can feel all the pressure lifted off my knees, and my glutes automatically activate (which they never used to do). It’s also a great way to work on balance…and who doesn’t need to work on balance? Plus it gives you a lifted, summer booty!
I hope you’ll come check out my brand new class on Thursdays at 9:30am. I can promise it won’t be boring! Looking forward to seeing you there 🙂