Hello !! Spring is here --at least according to the calendar! In April, we begin with a new series Connecting the Pelvic Floor to Daily Activities.


Hello !!

Spring is here --at least according to the calendar!

In April, we begin with a new series Connecting the Pelvic Floor to Daily Activities. I'll be including some new material from my most recent training with Dr Ruthy Alon. In addition, the Chair-based Class at the Senior Center is resuming by popular demand.
Thanks to reader feedback, I've improved the instructions for the short movement practice given in last month's newsletter. I hope this little "quick-fix" to free your neck is helpful.
Looking ahead, the Walking with Poles Workshop will be held in June. Hope to see you soon!


Easier Turning -- free your neck -- revisited

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Sitting comfortably, turn head to look R and L and pick a side you'd like to improve.

bring your two hands together, palms up, sides of little fingers touching -- almost like preparing to splash water on your face.
place the tips of the little fingers (sides still touching each other) centered just below your lower lip. Your three middle fingers can rest just below your cheekbones, spread apart a bit and gently rest on your cheeks.
bring the heels of your joined hands or forearms to rest on your collarbones. You may notice the sides of your thumbs touching your collarbones. If that's easy, let that happen; in any event, find a comfortable place for your thumbs that requires little or no effort.
NOTE: Hold this arrangement -- your hands keep your head, neck and upper ribs moving together.
turn toward the easier side several times slowly -- everything moving together. You may notice one shoulder coming forward. Eyes can actively look in the same direction or simply be carried along. REST
Turn toward the side to improve and see how it is now. Check other side too.
again attach your hands as before and turn slowly several times toward the side you want to improve. REST and then check your turning to each side.

Drawn from Dr. Ruthy Alon's Solutions for Optimal Mobility

Connecting the Pelvic Floor to Daily Activity


The Pelvic Floor is part of a network of muscles related to alignment, breathing, walking and other daily activities (like arising from a chair). To improve these aspects of movement, as well as continence issues, we'll move beyond Kegels, exploring:
* Gentle movements of breath, spine, legs and hands while lying down, sitting or standing
• Imagery, sound and patterns of isometric movement
• Dynamic movements of sitting and standing up

Tuesdays April 4 - May 9 -- 10:30-11:30 am

Where: Chintimini Senior Center - 601 NW Tyler Ave Corvallis
Register at Senior Center: Residents $40; Non-residents $50; $8 Drop-in

Tuesdays April 4 - May 9 -- 12 noon - 1 pm

Where: Friends Meeting House, 3311 NW Polk Ave, Corvallis
Register at first class please: $48 for series; $10 drop-in

Chair-based Class for Posture and Balance

30 - Version 2

For those unable to get to and from the floor

_The first

series got positive reviews so I'm continuing it._
• Improve upright alignment, flexibility and balance
• Learn strategies to more easily stand up from a chair
• Stand and walk with greater confidence
Class size limited – pre-registration required

Wednesdays April 12 - May 10

Where: Chintimini Senior Center - 2601 NW Tyler Ave
Cost: $32 for residents; $40 for Non-residents
Register at Senior Center

Please contact me to discuss details, your participation and any concerns.

TWO Mindful Movement with Parkinson's classes

arm to ceiling

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Our new Mindful Movement Class is off to a good start but we still have room for a few more! If you are beginning or returning to exercise after a setback or are not comfortable with getting down to the floor, this is the class for you Come check it out:

Thursdays 1:15 - 2:15 pm

And if you are comfortable with floor work (and the getting back up!) and are looking for variety in PD-focused exercise:

Thursdays 2:30 - 3:30 pm

BOTH CLASSES -- March 30; April 13, 20 and 27; May 4, 11, 18 and 25

Location: Fitness Over Fifty: 6735 SW Country Club Drive Corvallis
Cost: $10/class if signed up for the monthly series; Drop-in $12/class

New students--first class session free!

Please check with me first to confirm availability and the right class for you.

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Save the Date: Walk with Poles starts June 7

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Dates are: Wed June 7 and Friday June 9 2:30 - 4 pm at Fitness over Fifty

Mon June 12 -- 1:30 - 3 pm at Martin Luther King Park
Cost: $40 by June 1 and $45 after June 1.

For more info, click here

For More Information

Bartosek-239F - Version 6

Contact me: margbartosek@gmail.com or 541-286-4678

or check out: My Website

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