As we transition into the fall season, it’s the perfect time to slow down and focus on gentle yet effective movements. With Breast Cancer Awareness Month approaching, we’re pleased to highlight movements from PJ O'Clair, Merrithew® Master Instructor Trainer, featured in the STOTT PILATES® Programming Protocols for Breast Cancer Rehab Professional Development Course, specifically her use of Sliding Disk exercises. This series includes three key exercises — Sliding Cat, Sliding Thread the Needle and Sliding Scissors — each offering incredible versatility. These movements can be easily adapted to be more accessible or challenging, depending on individual needs and goals.
Although Sliding Disk exercises can be challenging and dynamic, PJ has thoughtfully designed this series to support range of motion, strength and recovery. These movements provide an innovative way to reconnect with your body or guide clients through rehabilitation.
These exercises are particularly beneficial for clients recovering post-operatively, as they support gentle yet effective movement while minimizing impact. PJ will present this series as part of the STOTT PILATES Breast Cancer Rehab Professional Development Course at the upcoming Merrithew Mindful Movement Symposium — UK in London, from November 14-17, 2024. This course provides movement practitioners with the latest insights into breast cancer recovery and specific Merrithew programming protocols for patients at every stage of their journey. You can learn more about the course and register here.
Whether you're looking to advance your own practice or guide clients through post-rehabilitation, the Sliding Disk Series offers a low-impact yet challenging option for all fitness levels.
What is PJ’s Sliding Disk Series?
This series involves the use of Sliding Mobility Disks™, small, versatile disks that glide smoothly along the floor or mat. These disks allow you to focus on fluid motion and joint stability while firing up your glutes, quads and core. By applying slight pressure on the disks, you can engage your core and connective tissues, making these exercises ideal for toning, lengthening and strengthening the body.
Focus areas of the Sliding Disk Series:
- Enhance fluidity: The smooth gliding action of the disks promotes mobility and range of motion while keeping your limbs supported, which is particularly important for clients struggling with scar tissue post-surgery.
- Integrate movement: The subtle drag created by the disks helps integrate core engagement with the body’s connective tissues, improving force transmission across various muscle groups.
- Increase difficulty: While low impact, the Sliding Disk Series activates stabilizing muscles (Level One muscles), making your muscles work to maintain balance and control.
Key benefits of the Sliding Disk Series:
- Improves core engagement: The disks provide extra resistance, activating the core and stabilizing muscles, leading to a stronger and more integrated body.
- Greater mobility and flexibility: The gliding motion promotes range of motion, which is critical for clients with limited mobility or those recovering from surgery.
- Support for post-rehabilitation: Ideal for individuals in the recovery phase, the Sliding Disk Series allows for gentle yet effective movement that increases strength and mobility.
- Low impact: Since your hands and feet remain on the mat or floor, these exercises are low impact, making them a great option for clients recovering from surgery or those who require gentler movement.
- Pain relief: These exercises can help alleviate pain, offering relief to clients who may be dealing with stiffness, soreness or tension during their recovery.
Sliding Disk Series pro tips:
- Start slowly: For those recovering from surgery, begin with a lighter range of motion and gradually increase intensity as mobility and strength improve.
- Control the glide: Focus on controlled, deliberate movements, applying just enough pressure to the disks to feel the drag but maintaining smooth, fluid motion throughout.
- Listen to your body: Always ensure that the movements feel comfortable, especially if you're working through scar tissue or post-operative stiffness. Modify as needed to suit your current mobility and strength.
Ready to try the Sliding Disk Series?
Now that you're familiar with the benefits and techniques of the Sliding Disk Series, why not add it to your next workout session? Whether you’re working through recovery or aiming to boost your mobility and strength, these exercises offer a unique, low-impact way to challenge your body while ensuring safety and support. Start slow, focus on control and feel the difference this series can make in your overall fitness and well-being.
You can find exercises like this one and more on Merrithew Connect™, our online streaming platform.
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Are you a Merrithew Instructor Trainer interested in sharing an exercise with our community? Write to us at communications@merrithew.com for your chance to be featured in our most popular blog series.