Workshops
Currently paused
This is a time when my aging mom needs me. Uhhh… a lot!
Until I can resume offering these, consider this page a glimpse at the things I can help you with in 1-on-1 sessions, or your own private group or team.
Happy to provide more detail and/or arrange: lolli@movewithlolli.com
Read about them
Core Intro
Let’s uncover the core - it doesn’t have to be a mystery! Core activation is a series of interconnected events, and easier than you might think. Learn key exercises to cue reflexive stability, tone deeply supportive tissues, & improve your breathing skills toward these ends.
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We’ll dive into:
> how to identify neutral spine
> optimizing your breathing skills for posture, stability & movement
*enhanced diaphragm excursion, and the volume exchanges in your abdominal & thoracic cavities
*the co-contraction of the pelvic diaphragm (or “floor”)
*the involvement of abdominal muscles & the thoracolumbar fascia
*what happens to our bones as we breathe: changes in the spine, ribs, & pelvis
*how all this feels in different positions - that is, in various relationships to gravity
> how to effectively perform key stability exercises
> recruiting deep structures like the diaphragm, transverse abdominis, psoas, multifidus, and the pelvic diaphragm / “floor” (which do not fire in isolation, and which change shape as we move and breathe)
Hips
Hips don’t lie. Seriously. Your hip joints are the nexus where your upper & lower body meet, hinge, & spin. Let’s discover where they are, and acquaint ourselves with the whole pelvis, followed by exercises that strengthen & lengthen, always with form & function in mind.
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We’ll explore the design of the pelvis using Franklin Method® pedagogy, and move through a heap of hip exercises to stabilize, mobilize, strengthen & stretch - targeting the following muscle groups:
> extensors + flexors
> abductors + adductors
> rotators
This workshop can be very useful if you have low back pain, as it helps you dissociate movement at the hip joints from movement of your spine.
Shoulders
The shoulder joint is designed to be very mobile, but if it’s too loosey-goosey… Let’s help our shoulders be both strong AND free.
We’ll probe posture, and practice several elemental exercises.
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We’ll explore:
> what and where the shoulder joint is
> shoulder girdle mechanics
> postural awareness
> breathing for improved shoulders
> key rotator cuff & scapular exercises
> accessing better rotation in your ribcage
> techniques for dissolving tension in commonly hyper-toned tissue
Feet
Treat your feet. They deserve it! They carry you through your day, supporting AND propelling your weight. There is plenty we can do to help them with that.
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Learn some simple exercises to help:
> encourage arch buoyancy & responsiveness
> decrease stiffness & soreness
> improve ankle stability
> better understand & practice the foot’s dynamic alignment
Balance
Because falling is bad! Better balance isn’t just a matter of practice. There are cool hacks that can help. Nor is it about being perfectly still, but rather, being responsive.
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It can be said that stability is a combination of our ability to both stiffen AND move. That is, stability includes adaptability.
To that end, we’ll work on stimulating our proprioception, from our head to our feet. Exercises involving our brains, eyes and ears can have a profound affect on our balance, as does activation of our glute medius, and of course, the joints & muscles of our feet. We'll test and re-test our balance after several of these interventions, so you can see for yourself which help you most.
Knees
We will NOT roll out your IT Bands. Yay! We WILL work toward pain-free squats - whether you want to squat as an exercise, or simply get up & down from a chair more efficiently.
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We’ll discover:
> the knee’s Screw Home Mechanism (part of the greater counter-spiral of movement from foot to hip)
> self-massage of the commonly sticky lower lateral thigh
> VMO activation
> hamstring activation
> quad & hamstring stretches
> how improved spine rotation can facilitate less knee torsion
Backbend
Do you experience pain doing a Cobra in Yoga, or a Swan in Pilates? No bueno. Want to strengthen back muscles & help your posture? Muy bueno.
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A better understanding of the physiological curves of your spine can really help unlock the pleasure of backbends.
We'll practice:
> preparatory exercises to facilitate a better backbend, including breath direction, chest & hip flexor stretches, and passive bends
> the felt of experiences of: a) accessing thoracic extension, and b) controlling your opposite lordodic curves
> active spine extension while lying on our tummies (that is, ”prone”)
> counter-poses as pleasant breaks
Chillax
Welcome to Chill-ville.
A whole hour dedicated to self-massage and stretches, from head to toe.
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A relaxing class aimed at dissolving tension. Often underrated because it doesn't feel like "exercise", this is the stuff that leaves you feeling so good. And ain't THAT a nice goal? Further, normalizing muscle tone, hydrating and mobilizing tissue, plus nurturing your brain-body connection, can in fact help you MOVE better and more safely.
Series of 3
These 1 hour workshops are nice on their own, but can pair up well as a series of learning. Some are excellent preparation for my other classes, or can compliment ANY movement practice. If you’re interested in a few, considering a Series of 3. Other packages, better in value, also cover these workshops.