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Too much forward tilt can cause a cranky low-back

75% of my clients experience occasional low-back tension

General low-back tension is quite common in our chair-loving culture.

What’s the connection between low-back tension and sitting in a chair? View full article »

Oh, Squishy Ball, how do I love thee?  Let me count the ways….  The Squishy Ball exercises we do at Effortless Movement are based on Joe’s arc barrel and spine corrector exercises. They are awesome for working your entire abdominal wall, lengthening the legs, and getting control over your ribcage. (I just taught a private session the other day where we addressed the relationship between your ribcage and the rest of your posture — it’s all connected, folks!)


This series is for my ongoing Group Equipment class peeps — homework for Thanksgiving week!  Feel free to ask me for pointers in class, as this post isn’t meant to be a complete online tutorial.


  • Frog – remember to create the “power leg” sensation from class.
  • Circles – small range of motion on this one!
  • Double Leg Lift – 6-12″ range of motion is plenty.
  • Bridge – bonus points: do all 3 foot/leg positions: neutral, turn out, and turn in
  • Kick your Big Brother – for single leg movements you can likely aim lower…
  • Helicopter – lol – your brain is getting bigger!
  • Bicycle – try to touch your mat with your foot
  • Super Psoas – add in the magic booster that I taught you in class.


  • Golden Rule: If your legs are moving, your torso stays still. No rocking from side to side!
  • Use your corset muscles to lock that back ribcage down. If it’s moving, you’re aiming your leg(s) too low or your range of motion is too large.
  • Yes, your low-back will be off the mat when your hips are on the ball. Your “anchor point” is your back ribcage. (yep, I talk a lot about Anchor Points in my best selling book, Ageless Pilates)


Of course I think my squishy ball is the best, but really, use what you have!  Got another brand of 9″ squsihy ball? Use it! No ball available? Roll up a large towel to create a 9″ lift for your hips — or just grab a thick pillow off your couch. I would avoid using anything too hard though, so please no hard rollers, basketballs, weighted gym balls.

This one is for my Pilates Power Classes. Please do these 7 moves everyday — they should take you 7 minutes in total.


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This one is for my Pilates Essentials Classes. Please do these 4 moves everyday — they should take you 5 minutes in total.pilates-essentials-homework-1-1

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To reserve, shoot me an email: christine at binnendyk dot com.

Not sure if Pilates is for you? Choose one of the times below for a 30-minute consult for $30.

Current Open Appointments:

5-Dec Mon 9:15am 1:15pm
6-Dec Tue Noon 1:15pm 3pm 5:30pm
7-Dec Wed 9:15am 1:15pm 3pm
8-Dec Thur Noon 1:15pm 3pm 5:30pm
9-Dec Fri 9:15am 10:30am noon
12-Dec Mon 9:15am 10:30am 1:15pm 3pm
13-Dec Tue Noon 3pm 4:15pm 5:30pm
14-Dec Wed 9:15am 10:30am 1:15pm
15-Dec Thur Noon 1:15pm 3pm 5:30pm
16-Dec Fri 9:15am 10:30am noon

Online Registration for Winter 2017 term  Group Reformer + Tower + Toys classes will open to the public on Wed, Nov 23rd.  Details here


Single Session 5 Sessions 10 Sessions
Private Training: 1 Person $75 $350 $650
Private Training: 2 People $90 $425 $800
Group Training: Drop In $30 $150 $300

August 2016 Notes

imageEarly August is vacation time for me, so there are no sessions or classes at the Effortless Movement Pilates studio August 1 – August 14. (Hint: you won’t see the sign board out on NW Northrup)

Options for August:
3-week Group classes – Pilates Reformer + Tower + Toys
Group Pilates Equipment classes via Portland Community College

Consultation Appointments & Private session openings:
8/18 Thur: 3pm
8/22 Mon: 9:15am; 3pm
8/23 Tue: 3pm
8/24 Wed: 3pm
8/25 Thur: 3pm
8/29 Mon: 9:15am; Noon; 3pm
8/30 Tue: 3pm
8/31 Wed: 3pm

email me to reserve: christine at Binnendyk dot com

September openings will post on August 15th.

If you’re looking for a standing weekly appointment time, please shoot me an email letting me know what kind of schedule you’re looking for: christine at binnendyk dot com.

Registration for my Fall 2016 term opens on August 10th. Fall term runs 9/26/2016 – 12/15/2016.

If you’re wanting to take my Group Pilates Reformer + Tower + Toys classes, I highly recommend logging in to that morning to reserve your preferred days & times. Many of the class times sell out during the first week of registration.

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