Ellie Kay Pilates

Ellie Kay Pilates
Ellie Kay Pilates

返與ilates instructor and personal trainer in the DMV FUNctional fitness, optimal alignment, and corrective exercise #MovementHeals -JP

followers count: 750
followers rank: 0
likes count: 629
like rank: 0

e.liza_kb

Account rate

Mathematical model that shows the popularity of an account relative to others.

Statistics

0
Average likes per post
0
Average comments per post

Photos and videos ratio

56%videos
44%photos

Ellie Kay Pilates

Cowface arms shoulder stretch is another versatile fave that you can do anywhere! . Try to keep the elbows drawn in slightly instead of letting them wing out like crazy. If the latter is happening, swipe to option #2. This is an amazing option if you're new to this one! Don't forget to do both sides! . If you're a pro at this, I challenge you to add a breathing technique: As you inhale, imagine the air going down the back of your spine beginning at the cranium all the way down to the tailbone. As you exhale, imagine the air coming from the tailbone up the front of the spine, all the way to the cranium, before repeating the process with the next inhale. . Let me know what you think! . #shoulderstretch #shouldermobility #rotatorcuffs #movementheals #pilates #accessiblepilates #yoga #accessibleyoga #cowface #cowfacepose #cowfacearms #shoulderpain #breathwork #pranyama #contrology #deskyoga #correctiveexercise #pilatesinstructor #pilateslovers #dmvfitness #dmvfitnesstrainer #yogaeverydamnday #asana

Ellie Kay Pilates

This is another one of my favorites for shoulder mobility. And yes, it IS as simple as it looks! Try a few circles each direction. You can also do this seated or standing for a break during the day. Let me know what you think! . #movementheals #shoulderstretch #shouldermobility #pilates #matpilates #pilatesclassics #contrology #pilateslovers #pilatesinstructor #yoga #barre #fitness #exercise #functionalfitness #correctiveexercise

Ellie Kay Pilates

Side lying arm circles for tight shoulders . Hips stacked, knees bent Bottom bicep under ear Draw the bottom ribcage away from floor to create a crescent moon shape, feeling the bottom hip draw closer to bottom ear and the top hip draw closer to the feet Let the shoulder drop closer to the mat as the arm comes overhead Gaze follows hand Reverse the circle Don't forget to do both sides . #pilateslovers #pilates #contrology #yoga #barre #fitness #pilatesinstructor #matpilates #shoulderstretch #shouldermobility #thoracicmobility #armcircles #rehabpilates #functionalfitness #movementheals

Ellie Kay Pilates

Improvising a little. You're welcome, internet. That audible sigh is such a mood. #movementheals #NadiasTheme #YoungandtheRestless #pilates #yoga #barre #dance #improv #iamstrongbutiamtired

Hyattsville, Maryland

Ellie Kay Pilates

DAY 29 of our #selfcarechallenge is a supine hamstring and IT band stretch! This is a great one to loosen up the lower back as well. . If you want to add intensity you can place a yoga block, rolled towel, ball etc underneath the space where your low back meets your tailbone. . Let us know how this one felt by commenting on the original post over at @geneseepilates! Each comment will give you an entry into a drawing for free classes! . #selfcare #geneseepilates #movementheals #pilates #yoga #barre #accessibleyoga #matpilates #accessible #accessibleexercise #correctiveexercise #itbandstretch #hamstringstretch #lowbackpainrelief #pilateslovers #classicpilates #contrology #dmvfitness #dmvfitnesstrainer #dmvpilates

Ellie Kay Pilates

Fun fact about me and one of the reasons why I love Pilates so much: I totaled my car in 2016 and messed my neck/shoulder up pretty bad. A month or so after the accident I lost feeling from my neck all the way down my right arm and there was a weird tingly sensation anytime I needed to grip something. I remember having to pour coffee with my left hand for awhile because it was so bad. . It also compromised my diaphragm's elasticity so it would often hurt to breathe. And then the diaphragm did not align properly with the pelvis which gave me hip problems and low back pain. UGH!! There were days I woke up and I felt like I could barely move. I'm telling you though #movementheals and that's why I'm here. . After several months of working with a physical therapist the pain got better, but its taken years of re-training my brain to NOT fall back into that pattern. There were a lot of exercises and tips that helped me along the way but the one shown here was hands down the most helpful in my recovery. . We don't realize how much these muscles get neglected and strengthening them can make a whole lot of difference in not only the neck and shoulders, but also how the diaphragm sits on the hips, pelvic floor, and lumbar spine. . So... DAY 28 of the #selfcarechallenge is a prone move to help with computer neck and the forward head lean that contribute to this tension. We do this by improving scapular stability and waking up the lower trapezius! #repost . What do you think of this one? Let us know by commenting on the original post at @geneseepilates and be entered for a chance to win free classes! . #geneseepilates #selfcare #accessible #pilates #yoga #contrology #accessibleyoga #matpilates #prone #pronelift #scapularstability #scapula #neckpainrelief #correctiveexercise #dmvfitness #dmvfitnesstrainer #dmvpilates #dmvpilatesinstructor #fitness #fit #exercise #physicaltherapy #poppilates #popflex #shoulderexercise #pilateslovers #techneck

Hyattsville, Maryland

Ellie Kay Pilates

DAY 25 of our #selfcarechallenge is a subtle technique called "active sitting" that you can do to improve your posture and relieve low back pain! Poor posture is a super common reason for low back pain! But you don't need to replace your chair with a stability ball - you can actually just do this. #repost . Here we are working on finding our #neutralspine which is a subtle shift that helps strengthen our deepest core stabilizers. Obviously this gets tough to hold for a full work day, so make it more relaxing by sitting on a pillow, rolled towel, yoga block, etc. You can also place a foam roller or rolled towel vertically at the base of the spine. If you use lumbar support, test out different heights and widths to see what works best for your body - the ideal lumbar support comes from your core, but any prop that helps you maintain your neutral spine will provide the desired effect. . Let us know if this tip helped you! Each comment on the original post at @geneseepilates enters you in our drawing for free classes . #geneseepilates #selfcare #accessibleyoga #accessible #movementheals #pilates #yoga #core #abs #contrology #instagramchallenge #fitness #perryny #pilateslovers #classicpilates #lowbackpain #lowbackpainrelief #lumbarspine #lumbarsupport #activesitting #dmvfitnesstrainer #dmvpilates #dmvfitness #pilatesinstructor

Ellie Kay Pilates

DAY 22 of the #selfcarechallenge is #puppypose with a twist! This one is all about shoulder release and thoracic rotation. Be cautious if you struggle with back extension or twisting. . Create space for a piece of paper between low belly and hip flexor Hips stay over knees and sitz bones spread Press into the back of the hand for leverage . Do you feel a difference from one side to the other? Let us know! If you comment on the original post over at @geneseepilates you'll also be entered to win free classes! . #geneseepilates #selfcare #movementheals #pilates #yoga #accessibleyoga #accessibleexercise #accessible #contrology #thoracicrotation #spinaltwist #shoulderstretch #poppilates #poparmy #instagramchallenge #fitness #dmvfitness #dmvfitnesstrainer #dmvpilates #pilatesinstructor #dmvpilatesinstructor

Ellie Kay Pilates

DAY 21 of the #selfcarechallenge is all about loosening the hips and low back with a little bit of thoracic rotation . Here I am demonstrating bent knee hip circles + pinwheel arms. Swipe to see the variation with the foam roller! . How did it feel? Go comment on the original post over at @geneseepilates and you'll be entered into a sweet drawing! . #geneseepilates #movementheals #selfcare #accessibleyoga #accessibleexercise #hipcircles #pinwheelarms #foamroller #pilates #matpilates #classicpilates #contrology #yoga #barre #exercise #homeworkout #lowbackpain #persontrainer #dmvfitness #dmvfitnesstrainer #dmvpilates #dmvpilatesinstructor #pilatesinstructor

Ellie Kay Pilates

DAY 14 of the #selfcarechallenge is a crossed leg forward fold Here we focus on spinal flexion and loosening up the hamstrings, IT band, and low back. Try to keep even pressure in both feet. . Let us know how this made you feel by commenting on the original post over at @geneseepilates ! Each comment gets you entered to win a sweet drawing at the end of the month! . . . #geneseepilates #selfcare #accessibleyoga #accessible #pilates #yoga #contrology #movementheals #spinalflexion #forwardfold #halfwaylift #fitness #exercise #dmvfitness #dmvfitnesstrainer

Ellie Kay Pilates

DAY 9 of the #selfcarechallenge builds from last week's seated #figurefour but this time we are on the mat (with an optional #supinetwist variation)! Don't forget to do both sides #repost . Comment on the original post over at @geneseepilates and let us know what you think of this one compared to the seated figure four! Each comment will gain you an entry to a sweet drawing at the end of the month! . #geneseepilates #selfcare #movementheals #accessible #pilates #yoga #barre #dance #instagramchallenge #perryny #geneseevalley #exercise #fitness #thoracicrotation #lowbackstretch #painrelief #lowbackpain #glutestretch #contrology #poppilates #popflex #supinefigurefour #figurefourstretch #figurefourpose

Ellie Kay Pilates

DAY 7 of the #selfcarechallenge is one of our favorites for stretching the shoulders and rotator cuffs, #eaglearms . Go comment on the original post at @geneseepilates and tell us which variation you tried and how it made you feel! Each comment gives you an entry to a sweet drawing at the end of the month! . . . #geneseepilates #selfcare #accessibleyoga #accessible #pilates #yoga #barre #dance #stretch #contrology #movementheals #backbend #eaglepose #shoulderstretch #exercise #dmvfitness #dmvfitnesstrainer

Ellie Kay Pilates

Another stretch for during your work day with @sarahkeeler_ Go comment on today's post over at @geneseepilates to participate in the challenge! #repost . DAY 5 of the #selfcarechallenge is a short movement flow using a chair for support. Move through the sequence 3-5 times whenever you feel like you could use a break from sitting during the day! Feel free to stay in a position longer if it feels good to you or use a chair with a higher back for a more accessible reach. Breathe deeply! How do you feel? . . #selfcare #chairyoga #accessibleyoga #accessiblepilates #yogaflow

Ellie Kay Pilates

Day 2 of our #selfcarechallenge is a #seatedfigurefour stretch you can do to release tension while sitting at your desk! Don't forget to do both sides! . . Comment or tag us in the OP at @geneseepilates and youll be entered in a sweet drawing at the end of the month! . . This is not a fitness challenge or a one size fits all formula. Your body, mind and experience are yours and yours alone and YOU get to decide what works, feels beneficial or brings you joy. #geneseepilates #selfcare #repost #movementheals #pilates #yoga #barre #contrology #exercise #fitness #figurefourstretch #figurefour #glutestretch #lowbackstretch

Ellie Kay Pilates

My 3rd article in the #Research 101 series is out! Grateful for Yoga Research and Beyond for their sponsorship! #Repost @yogaresearch How do we decide if results from studies are relevant to our clients? Sampling is a process used in research in which a specified number of observations are analyzed from a larger population. This Research 101 article ( #3) walks you through different sampling methods and explains which types are more reliable and accurate. Taking time to examine a papers sampling methods can help you understand how a particular study applies (or doesnt!) to your clients *** This is the 3rd Research 101 article written by Elizabeth Berger @e.liza_kb published author, statistical methodologist, and certified Pilates instructor *** YRB members have access to all of our articles and 80+ research reviews *** NEWS: Were working on a series of online courses which will include an intro to yoga research and opportunities to dive into specific research about stretching, hypermobility, stress, breathing and more.

Rock Creek Park
#throwback to 4 years ago today when I was apparently much more adventurous  

#planksfordays #legpull #plank #pilates #yoga #barre #movementheals #hiking #rockcreekpark #dmvfitness #fitness #core #abs #fitness #exercise #strongereveryday #maryland #washingtondc #exploremaryland

Ellie Kay Pilates

#throwback to 4 years ago today when I was apparently much more adventurous #planksfordays #legpull #plank #pilates #yoga #barre #movementheals #hiking #rockcreekpark #dmvfitness #fitness #core #abs #fitness #exercise #strongereveryday #maryland #washingtondc #exploremaryland

Ellie Kay Pilates

Set up and execution of a Pilates snake variation on the gliders! I was proud of this attempt 返領歹 . . . #reformeronthemat #pilates #classicpilates #pilatessnake #yoga #yogalates #barre #homeworkout #exercise #fitness #core #abs #pilatesreformer #barre #barrelates #contrology #dmvfitness #dmvfitnesstrainer #popflex #poppilates #poparmy #personaltrainer #movementheals #plank #sideplank #obliques #abworkout #obliquesworkout #arms #pilatesworkout #invertyoself

New tapestry for the workout space  
 

. #mindlikemoon #movementheals #pilates #barre #pilatesring #lowlunge #yoga #yogalates #barreworkout #pilatesworkout #fitness #popflex #poparmy #tapestry #dmvfitness #dmvfitnesstrainer

Ellie Kay Pilates

New tapestry for the workout space . #mindlikemoon #movementheals #pilates #barre #pilatesring #lowlunge #yoga #yogalates #barreworkout #pilatesworkout #fitness #popflex #poparmy #tapestry #dmvfitness #dmvfitnesstrainer

Ellie Kay Pilates

It took a lot to put this together and share it. Here is my personal story about how COPD has impacted my life, and I hope that it inspires you to tell your story too. Looking forward to virtually bursting through the doors of Congress for this years #IMPACTCOPD2020 返鳶 Now lets go get those CDC funds! #advocacy #congressionalcaucus #COPDFoundation #COPDcaucus #RIPJohnLewis #chronicobstructivepulmonarydisease #COPDawareness #lunghealth #respiratoryhealth

Ellie Kay Pilates

This week in class we had some fun with the #theraband 返 This step is a wide plie to passe with bow and arrow arms The mental concentration required is real 仁 PS #TLC 90s music #FTW #idontsquatiplie #movementheals #barre #pilates #barrelates #taichi #yoga #athomeworkout #athomefitness #dmvfitness #dmvfitnesstrainer #plie #passe #workout #exercise #popflex #poppilates #poparmy #catpilates #resistancebands #therabands #therabandworkout #resistancebandworkout

Washington D.C.
Did you know that you can actually dehydrate yourself by drinking too much water? If you ever find yourself super dizzy or tired after a workout, you may have done this. This happened to me in 2013 after running a half marathon ... I had drank tons of water but I neglected to replace my electrolytes which was a big mistake. I spent the day in the hospital and couldnt practice for a few weeks but most importantly it made me realize how important ELECTROLYTES are to your hydration. I often hear people tell athletes to drown themselves in water and thats just not the case! Your body needs electrolytes longer than 60 min and possibly during shorter workouts depending on the heat index. Using a supplement like @revival_shots helps you replace the electrolytes you need without the excess sugar found in traditional sports drinks. I highly recommend to anyone who trains heavily or who works out in hot/humid climates! #revivalshots #electrolytes #sponsor #ad #electrolytepowder #electrolytedrink #sportsdrink #fitness #exercise #hydrate #dmvfitness #dmvfitnesstrainer #nutrition

Ellie Kay Pilates

Did you know that you can actually dehydrate yourself by drinking too much water? If you ever find yourself super dizzy or tired after a workout, you may have done this. This happened to me in 2013 after running a half marathon ... I had drank tons of water but I neglected to replace my electrolytes which was a big mistake. I spent the day in the hospital and couldnt practice for a few weeks but most importantly it made me realize how important ELECTROLYTES are to your hydration. I often hear people tell athletes to drown themselves in water and thats just not the case! Your body needs electrolytes longer than 60 min and possibly during shorter workouts depending on the heat index. Using a supplement like @revival_shots helps you replace the electrolytes you need without the excess sugar found in traditional sports drinks. I highly recommend to anyone who trains heavily or who works out in hot/humid climates! #revivalshots #electrolytes #sponsor #ad #electrolytepowder #electrolytedrink #sportsdrink #fitness #exercise #hydrate #dmvfitness #dmvfitnesstrainer #nutrition

Thursday Virtual Barre has a new time! Join me courtesy of @geneseedance_pilates Thursdays at 12pm EST no matter where you are in the world 綽

The generous @sarahkeeler_ is also waiving the cost for virtual classes for educators of any kind through the end of the  semester潘潘梗 

Sign up using the @StudioBookings app via Genesee Pilates or DM me! 

we get by with a little help from our fitness studio (and fitness friends! ) 

#movementheals #geneseepilates #barre #pilates #yoga #barrelates #yogalates #athomeworkout #athomefitness #virtualworkout #accountability #fitfam #groupfitness #groupexercise #dmvfitness #dmvfitnesstrainer #virtualfitness #strongereveryday

Ellie Kay Pilates

Thursday Virtual Barre has a new time! Join me courtesy of @geneseedance_pilates Thursdays at 12pm EST no matter where you are in the world 綽 The generous @sarahkeeler_ is also waiving the cost for virtual classes for educators of any kind through the end of the semester潘潘梗 Sign up using the @StudioBookings app via Genesee Pilates or DM me! we get by with a little help from our fitness studio (and fitness friends! ) #movementheals #geneseepilates #barre #pilates #yoga #barrelates #yogalates #athomeworkout #athomefitness #virtualworkout #accountability #fitfam #groupfitness #groupexercise #dmvfitness #dmvfitnesstrainer #virtualfitness #strongereveryday

Ellie Kay Pilates

Pilates rollover / jackknife with the Pilates ring! Sequentially roll the spine up and down vertebrae by vertebrae like a string of pearls #pilatesring #pilates #pilatesclassics #pilatesrollover #jackknife #contrology #classicpilates #core #abs #magiccircle #movementheals #dmvfitness #dmvfitnesstrainer #popflex #boatpose #teaser #pilatesteaser #balance #stability

Ellie Kay Pilates

Kinda obsessed with being a mermaid lately 仄領儭 No props needed for these lateral forearm variations. Create a nice rainbow shape underneath the bottom ribs/side body. The back knee lifts to increase range but does NOT lock out. You may need to walk your foot back toward the corner of the mat (or past it) to find YOUR appropriate range of motion (ROM). Options: twist toward the mat and/or toward the sky. Keep the top hip stationary for proper form. Works latissimus dorsi (lats), obliques, serratus anterior and posterior Aids in lateral flexion/mobility and thoracic rotation. Why should you care? Because we spend too much time working in the Sagittal plane (forward and back, as in running/walking) and not enough time in Frontal plane (side to side, as in dance or side shuffles) so youre prone to injury and pain if you lack the proper cross training #trainsmarternotharder #movementheals #pilates #pilatesmermaid #contrology #matpilates #classicpilates #lateralflexion #thoracicrotation #obliques #abs #core #balance #stability #crosstrain #dmvfitnesstrainer #dmvfitness

Ellie Kay Pilates

Ive been practicing my reformer on the mat and Pilates mermaid has so many permutations You can use gliders (towels on hardwood or paper plates on carpet) or try the last variation sans gliders lateral parallel parallel with a twist lateral with a twist (no gliders) #movementheals #reformeronthemat #pilates #classicpilates #obliques #abs #contrology #glidersworkout #pilateslovers #reformerpilates #yogalates #yoga #barre #barrelates #dmvfitnesstrainer #dmvfitness #thoracicmobility #fitness #mobility #exercise

Ellie Kay Pilates

Shoulders over wrists (heart is right over/between the hands) Hips level (drop the leg slightly to accommodate) Micro-bend through elbows at the top inhale to lower; exhale to press the floor away. dont forget to do both sides swipe for a less intense option . . . #pilates #poppilates #poparmy #oilrigger #triceps #arms #armworkout #contrology #triceppushup #matpilates #yoga #yogalates #barre #barrelates #workout #homeworkout #fitness #fit #exercise #dmvfitness #dmvfitnesstrainer #movementheals #elliekaypilates #popflex