We’ve had a fantastic year and couldn’t fit it all in, but we’ve had a good go. So here’s our Christmas newsletter! Try Ctrl scroll to be able to read it better. If that doesn’t work we’re happy to email or post you a copy.
Categotry Archives: Sun Pier House
MDN9… A busy meeting to hear about national big events as well as the usual networking discussions and, because it’s Christmas, mince pies! There will be discussions about U.Dance Medway and Big Dance 2016 and how you can encourage others to get involved. So please join us to have your say, find out more and hear how you can be a part of dance opportunities in Medway.
Tuesday 15th December, 1 – 3pm
At The Tea Room in Sun Pier House, ME4 4HF
In our last Lunchtime Pilates Class we were asked to reach forward and touch our toes during warm up. The class was a mix of complete beginners to intermediates and then those who have been touching their toes all their lives so, as you can imagine, there were various responses. It got me thinking about the health benefits of being just a little bit flexible and able to touch your toes. So many people can’t, but with a little bit of stretching they could benefit a lot!
Touching your toes is about flexibility in the back, hips and thighs, calves and feet so stretching these out goes a long way to helping you touch your toes and, if these four areas continue to stay flexible, the benefits as one gets older are great. Think of how breathing is affected if your back is hunched, or how your stride would be reduced if the calf muscles are short.
The most simple, but quite slow way to get closer to touching your toes is to just try it everyday. Perhaps each time you get out of and into bed reach down and touch your toes, hold it for ten seconds, breath and get a little closer. Repeat this twice everyday and it’s possible you’ll notice a small difference.
If you want to speed up the process and feel the other health benefits more quickly there are some other stretches I would recommend as well. Standing stretches for this are well documented and I have mentioned them below, but as we work with a lot of people who are unable to balance and stretch standing up I’ve decided to outline some seated stretches and adaptations. As always, only moving how you feel like moving. Don’t stretch to hurt yourself, you shouldn’t feel pain, just a gentle pulling. Also, if you already have a physiotherapist, it’s best to check with them before doing this. You wouldn’t want to mess up the things they’ve already helped you achieve!
The most obvious way to stretch your back out is to curl it, also known as the cat stretch. On a chair you should begin sitting upright, spine stacked and legs uncrossed out front and hip width apart. Place your palms on your knees and curve and lift the back to stretch.
The Hips and Thighs
There are many standing stretches for this including lunges, reaching forward and down, twists and lifts. The best stretch to do whilst seated to help you with toe touching is the thigh stretch. Walk yourself to the front third of your chair. Straighten one leg and place the heel on the floor. Keeping the back straight and putting both hands on the still bent leg lean forward slightly. Only go as far as you can without curving your back. Repeat on the other leg!
Very similar to the thigh stretch above, but with subtle differences to work a different muscle. You still move to the front third of the chair, put one leg forward and sit up straight, but this time your hands hold each side of the chair and your feet flex so your toe points to the ceiling. Repeat with the other leg!
There are more than 100 muscles in the feet and many of them, the ones in your soles, get involved when touching your toes. Grab a tennis ball and put it under one foot. Roll it around for up to a minute to warm up, loosen and stretch the muscles. It will feel like quite a a massage. Don’t forget the other foot. If you don’t have a tennis ball try lifting the heel, keeping the toes on the floor. Repeat, slowly padding through the feet.
Once you’ve done these stretches try touching your toes again, I’m sure you will be closer whether your trying to touch them whilst seated or standing. Don’t stop there though, repeat the stretches at least once a day and you’ll get there eventually.
At the end of the Pilates class I mentioned above, we did cool down and had to touch our toes again. Grunts of surprise came from everyone when they realised they were all that little bit closer! it just shows how much of a difference a few stretches can make!
Good luck and please let us know if you reach your toes!
This is meant to be more of a factual post, but if you want to come to Pilates and you live near Sun Pier House in Chatham, we do it every Tuesday, 12.15 – 1pm and it’s wonderfully relaxing! Click HERE for more information.
Our first part in this special day was a performance by Ginny and Maude. This time they were at the seaside for a hilarious adventure involving indecision, ice cream, Charleston dance and lots more! The Mayor was present and was amused to receive one of the very special comics drawn by Richard Squarecube. Richard is an artist based at Sun Pier House and, as well as his comic, his Ginny and Maude painting was hung on the pier and his Sirens of Cetham water colour could be found in the Big Dance green room. I’m so pleased our dance performances have inspired him so much!
Next for us were dance workshops. I had just enough time to squeeze in an Active Armchairs workshop that I co-facilitated with Georgia. Active Armchairs in the sunshine, on the pier, beautiful! Georgia also lead a very popular Creative Dance workshop and fellow TRS Teacher, Alix was there with her dance company, AMG Dance, so she lead a workshop too!
As if that wasn’t enough, we then entered The River Festival’s domain for a spectacular performance of The Sirens of Cetham. The promenade between Big Dance and The River Festival was long. The sirens and musicians got tired in the hot sun, but it was well worth it as they collected the audience up with their haunting sounds and intriguing presence.
The performance at The River Festival had a huge audience. I was pleased to hear that one mum said, “My son is normally all over the place, but he sat still and watched captivated. When I asked if he wanted to see something else he said no and he stayed for the whole piece. Fantastic.”
Then I walked back as the promenade went back to Sun Pier and Big Dance for yet another performance. This time the audience had been warmed up by The Big Sing. 12 minutes later, and the final performance was over. Luci Napleton who organised Big Dance 2014 in Medway thanked everyone for coming. I would like to thank Luci for doing such a brilliant job and for including us in so many different ways.
Throughout the day I did get a few chances to see other things that were going on. The water displays were especially exciting. A jets ski flipping record attempt and a man doing dolphin dives with water shooting out of his boots and propelling him into the air. There were boats and barges everywhere. The tea room in Sun Pier House was packed. The Artists of Sun Pier House had multiple displays of their work as part of Medway Open Studios. In the Sun Pier House Gallery Kent Association for the Blind (KAB) and edna had an exhibition of art and photography. So much to see and do!
I took lots of photos and video footage during the day and was pleased that my phone made an Auto Awesome, a video automatically made of randomly selected photos and video, very clever! So many people, organisations and mythical creatures featured, Big Dance, The River Festival, The Edith May, Silversmith Dance Theatre, Ginny and Maude, Richard Squarecube, Sun Pier House, Jacob Bride, Sophie Wophie, KAB, Active Armchairs, The Dance Community, Luci Napleton, AMG Dance, Medway Open Studios, edna, Dementia Friends, The Sirens of Cetham, Jet Stream Tours, The Big Sing and many more!