AM Pilates Studio

Located in Las Vegas, NV USA 702-339-2809


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Got a Pain in the Neck? A Pooch? A Hunchback?

 Do these 7 easy steps to relieve

Neck and shoulder tightness and pain,

Improve your posture and

Strengthen your core with…

The Blooming Flower

Hands on the back of the head. Sit up tall.

Blooming Flower-Step 1
Place your hands on the back of the head. Sit up tall and gently bring your belly to your spine.


Blooming Flower -Step 2 Inhale - bringing your shoulders to your ears.

Blooming Flower -Step 2
Inhale – Gently press your head into your hands feeling your muscles activate in the back of the neck and surrounding the spine. Raise your shoulders to your ears. Continue to sit tall with belly to the spine through the steps.


Blooming Flower - Step 3 Exhale-Release hands from head and float arms down keeping shoulders open and elbows forward. You should feel your shoulder blades (scapula) against your back.

Blooming Flower – Step 3
Exhale-Keep your head lifted, feeling your muscles down your spine.       Release hands from head and float arms down keeping shoulders open and elbows forward.
You should feel your shoulder blades (scapula) against your back.


Blooming Flower - Step 4 Continue Exhaling and floating arms down until they are straight, keeping palms facing up.

Blooming Flower – Step 4
Continue Exhaling and floating arms down until they are straight, keeping palms facing up.


Step 4 Cont.

Step 4 Cont.


Blooming Flower-Step 5 Inhale-Place the back of your hands on your low back.

Blooming Flower-Step 5
Inhale-Place the back of your hands on your low back. Keep your head lifted.


Blooming Flower- Step 6 Exhale-Keeping back of hands on back of hips, gently press your elbows forward.  You should feel a stretch deep in your shoulders.  These are your rotator cuffs-small muscles that are often neglected.

Blooming Flower- Step 6
Exhale-Keeping back of hands on back of hips, gently press your elbows forward.
You should feel a stretch deep in your shoulders.
These are your rotator cuffs-small muscles that are often neglected.


Blooming Flower-Step 7 Drop your chin to your chest and breath slowly in and out. Allow your neck to stretch. Roll your head from side to side to increase the stretch in your upper trapezius muscle-the muscle that is the main culprit for neck and shoulder tightness.

Blooming Flower-Step 7
Drop your chin to your chest and breath slowly in and out. Allow your neck to stretch. Roll your head from side to side to increase the stretch in your upper trapezius muscle-the muscle that is the main culprit for neck and shoulder tightness.

Do this short, easy routine a few times a day

anytime, anywhere!

  • If you have any questions, please call or text me at 702-339-2809. I am happy to speak with you about your unique, amazing body and how you can most efficiently use this awesome creation!

Sincerely,

Alison Marsh


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Get Up when you Sit Down!

According to Dr. Mehmet Oz, women who sit six or more hours a day

“have a 37 percent higher death rate then those who sit less than three hours a day.”

“A sedentary lifestyle increases your risk of type 2 diabetes, cancer, and pulmonary embolisms (blood clots that travel to the lungs).

It can even increase the size of your fat cells.” 

If you are glued to your desk due to your job, try taking intermittent  breaks with these ideas:

  • Walk around your office (barefoot if you are in heals) while making that conference call.
  • Replace your desk chair for a ball and take “bounce breaks.” Also, laying backwards for a few minutes every few hours help to stretch those slumped shoulders.
  • Every hour take a ‘water cooler’ break.  Even a short jaunt down the hall counts.
  • On your lunch hour take a brisk walk (in tennis shoes, not heals!). If it’s too hot or cold outside, go to your nearest indoor shopping mall (if you can resist stopping to shop.)
  • When you are sitting, watch your posture. Sitting up straight allows oxygen to flow to the brain more readily, ultimately making you more productive.
  • Take your shoes off while at your desk circling your ankles and pointing and flexing your feet. Your feet have more muscles and bones then any other body part. Take care of them.