Rashida A. Marshall, Author at Skillfully Sculpted

Roll-downs: How-to Video

Posted on October 9, 2023October 9, 2023 by Rashida A. Marshall

Roll-downs are the perfect go-to movement for when you’re experiencing lower back tightness. In this quick video, we’ll be covering how to correctly perform this exercise. We’ll also look at a couple variations that you can add to the movement.

As mentioned, roll-downs are excellent for relieving tension in the low back. Along with that, it’s also a great way to assist in maintaining an upright posture. When going through the movement, you want to visualize the spine rounding down bone by bone. This helps us to get more articulation of the spine, which is something that is often focused on in Pilates. I like to cue roll-downs by instructing clients to imagine that they are peeling away from an imaginary wall. By doing so, you prevent yourself from going into a flat-back hinge and allow the lumbar spine to be stretched.

As you’re rounding towards and away from the ground, let your upper body remain heavy. Notice if you’re holding on to tension in the shoulders or upper back and aim to relax those areas. For many of us, it’s almost second nature to draw the shoulders up due to the positions we’re in on a daily basis. Roll-downs offer us the benefit of becoming more aware of this while practicing the move.

Putting a soft bend in the knees is suggested as it assists in getting more stretch in the lower back. Lastly, don’t ignore the work that the core is doing throughout this movement. The abdominal muscles are working to help control the movement and prevent you from just slumping down to the ground.

Even if you’re not experiencing lower back tightness, roll-downs can be nice for a quick break or to put in at the end of a workout. Hopefully this video gives you a good idea of what to think about when performing them. Let me know how it goes in the comments below. And if you’d like to move through a short stretch routine afterward, check out this 3-minute full body stretch!

Full Body Pilates Flow

Posted on August 21, 2023August 21, 2023 by Rashida A. Marshall

We’re taking it into another 30 minute routine! This one is a full body Pilates flow incorporating light dumbbells. The use of small weights is a great way to mix in more variety and challenge the movements differently.

For this routine, we get started with some squats and standing twists to get the body warmed up. Next, we’ll work our way down to the mat and get into our flow. There are some bigger movements included throughout the workout, but modifications will be provided as we go along. Also, if you don’t happen to have any light weights, you can still go throughout this entire routine and get a good workout.

Leave a comment and let me know how this full body Pilates flow went for you! If you’re looking for a shorter routine, you can check out this 12-minute Pilates flow. 🙂

Beginner Floorwork Tutorial

Posted on August 19, 2023August 20, 2023 by Rashida A. Marshall

I have a new beginner floorwork tutorial to share with you all! This one is great for those who are looking to move at a slower pace while working through choreography.

This choreography is about four eight counts and keeps us down on the ground for the entire routine. I’ve also included a few moves where we lift the hips and work on seductive leg movements. When we get to this part in the choreography, one thing that we’ll stress is to really connect to your core muscles. That will assist you in maintaining and controlling the lift. Modifications will also be provided if you’re continuing to build up to these movements.

Once you have the dance down, another great way to practice is to move through the routine to other music. See how it feels to piece the choreography together to different beats – both faster and slower – and add your own flair as you go along. Improvising and going with the flow can be a big help when it comes to improving your dance skills.

How did this beginner floorwork tutorial work out for you? Leave a comment below. And if you need a quick stretch afterward, you can check out this 3-minute calming stretch! 🙂

Short, Calming Stretch – 3 minutes!

Posted on July 21, 2023July 21, 2023 by Rashida A. Marshall

I’m always a fan of moving through a relaxing stretch session. I really enjoy spending a good bit of time working through a longer routine as a way to wind down. However, sometimes a short one can be just what the body needs. In this video, I’ll guide us through a short, calming stretch. Only 3-minutes of your time will be needed!

Flexibility training is just as valuable as our cardiovascular and resistance training exercises. It’s also one area that is easy to neglect. Regular stretching can help us to improve our athletic performance and recovery, get better sleep, and heighten our cognitive abilities. When we go too long without it, though, we increase the risk of injury, limit our range of motion, and make activities of daily living slightly more difficult.

If you’re not used to regular stretching, you may not know where to start or what type of routine to engage in. Over the years, what I have found to be helpful is starting with shorter flows that target the full body and then moving on to more targeted stretch routines. A flow like the one shared here can be great to add before or after a workout. It can also be done first thing in the morning or right before bed, both of which may be beneficial for overall well-being.

One thing to always consider when moving through your stretches is to be mindful as you move your body. You never want to push yourself through any intense pain or discomfort. So, be mindful and come out of the stretch if you experience any sharp, shooting sensations, burning, or anything else that feels abnormal.

This short, calming stretch routine requires no equipment, just some space to move. I’ll guide you through movements that will target the neck, back, core, arms, and legs. Hopefully, this is a routine that you find relaxing and one that you can revisit often. Please let me know how it goes in the comments below!

Pilates for Lower Body – 20 Minute Flow

Posted on June 24, 2023June 23, 2023 by Rashida A. Marshall

Let’s work the legs! In this video, I’ll be taking you all through a Pilates for lower body workout. The only prop you’ll need is a loop band which we’ll use during some of our exercises. Let’s talk a little more about what to expect!

In this video our main focus will be exercises that target the legs and glutes. So, while the core will still be engaged and working (as we always want it to be), this will truly be Pilates for lower body routine. There will also be some other non-Pilates moves that we’ll blend in. If you don’t happen to have a loop band, that’s ok. You can still get a good workout without one.

As mentioned above, the core will be working, and this will help us to stay in our neutral spine. We’ll want this as we’re performing our exercises so that there isn’t any excessive arching or tucking of the pelvis. Both can take away from the effectiveness of the exercises or cause strain. Also, remember to connect to your breath.

This Pilates for lower body routine is only 20-minutes long. This makes it great to add on to a workout or perform solely, if you’re short on time. Let me know how it goes in the comments below! And, if you’re looking for another short routine, take a look at this 12-minute Pilates flow.

Beginner Dance Tutorial

Posted on June 23, 2023June 20, 2023 by Rashida A. Marshall

Hey everyone! We’re working through another beginner dance tutorial! This one is a shorter routine and is perfect for those just starting. It’s also perfect for those who are looking to learn something quick. Let’s get into it!

So, this choreography is only four 8-counts, giving us a routine that is a little over 30 seconds. We won’t be including any floorwork and will only focus on upright movements. And if you have seen some of my other tutorials, then you know that I’m a fan of sensual dance movements. That will be included in this routine, as well, in terms of how we perform the movements.

As we go through tis beginner dance tutorial, I’ll break down the movements by count. Afterward, we’ll have time to practice to the music before adding on. At the end, we’ll do the routine a couple times full-out to the music.

Take your time, and don’t worry if you don’t get it right away. Just keep coming back and practicing. Over time you’ll find that it gets easier. If you enjoy this one, I think you’ll enjoy my most recent tutorial. It’s a bit longer and includes both standing and floor exercises.

I’d love to hear how this goes for you! Feel free to leave a comment below. 🙂

Quick Pilates Routine: 12-Minute Flow

Posted on June 21, 2023June 20, 2023 by Rashida A. Marshall

Since I’ve become certified, I’ve allowed quick Pilates routines to take the place of some of my usual core routines. I’ll normally incorporate the ab series, prone extensions, and lateral-focused movements at the end of a workout. Depending on my timing, I may throw in a little more or less. When I do it could look something like the video I’m sharing here today.

In this video, I go through a quick Pilates routine that is suitable for all-levels. No props are needed, except for a mat and some space. Throughout the routine there are modifications, so you can tailor it to your fitness level. This is a routine that I would recommend for those who are looking to get the spine moving in all directions, even if it’s just for a short moment. It could also be something great for the morning if you want to wake the body up but aren’t quiiiiite the morning person (like me lol).

As you go through this quick Pilates routine, remember to be very controlled as you perform the movements. Really incorporate your breathing and engage the deep abdominal muscles to better stabilize the body. Let me know how it goes in the comments below!

Hip Flexor & Inner Thigh Stretch

Posted on May 20, 2023June 9, 2023 by Rashida A. Marshall

It’s no secret that we spend too much time sitting. Whether it’s while we’re at work, in the car, or at-home lounging, it’s all too easy to get stuck there for a while. In fact, it’s been reported that the average person spends 12 hours a day sitting. Not only is too much sitting detrimental to our health, it can also lead to discomfort that lingers once we finally get up. I’m sure we all know the feeling. Let’s combat that with this hip flexor and inner thigh stretch routine.

Excess sitting puts our hip flexors in a shortened state which can lead to tightness that many of us experience. They are also constantly working when we are walking, running, and performing lower body exercises such as squats, lunges, and deadlifts. For women, it’s also important to note that weaknesses or imbalances within the hips can sometimes be tied to pelvic floor dysfunction (PFD). This is because the muscles of the pelvic floor are connected to the hip bones.

In this hip flexor and inner thigh stretch video, we’ll also targeting our hip adductors, or inner thighs. Tightness in this area can also be due to a mix of reasons such as lack of movement and/or stretching or past injury. As mentioned above regarding the hip flexors, tightness in the adductors may also contribute to (PFD). There are some connections of the hip adductors to the pelvic floor muscles.

As we move through this hip flexor and inner thigh stretch routine, we’ll be down on the ground the whole time. No props are needed, but you can feel free to keep a pillow or cushion nearby. This may be helpful for any stretches where you find yourself limited and need a little more support. Share how it goes in the comments below! 🙂

Prenatal Upper Body Stretch – 15 Minute

Posted on May 20, 2023June 20, 2023 by Rashida A. Marshall

This video is specifically for all my expecting mamas out there who may be experiencing some upper body tension and tightness. While anyone can follow along with this prenatal upper body stretch routine, it is designed to focus on the areas that tend to become more strained during pregnancy.

Throughout the course of pregnancy, there are a host of anatomical changes that occur. Women may begin to experience rounding in the shoulders, strain in the lower back, tightness in the side body, etc. Outside of the physical changes, the positions that we find ourselves in daily can also affect these areas. A lot of sitting, working on the computer or phone, and watching television, to name a few, may lead to the same physical discomforts.

Having a dedicated prenatal upper body stretch routine to follow can very beneficial. Movement during pregnancy is very important, and some form of a flexibility regimen is vital. Spending time relieving upper body tension will not only help with feeling better. It will also assist with your ability to move more comfortably and efficiently throughout your day. As you progress throughout your pregnancy, it may help for you to better cope with new physical changes. On top of this, it can be a nice mental release and a time where you can connect to your breath and quiet your mind.

Let me know in the comments how this prenatal upper body stretch routine goes for you!

P.S. If you’re looking for a lower body stretch routine, you can check out this video.

Beginner Sensual Dance Tutorial

Posted on May 20, 2023June 9, 2023 by Rashida A. Marshall

Ok ladies, I have a new sensual dance tutorial to share with you all! I recently taught this during one of my in-person Sensual Dance & Floorwork classes, and it went so well! The song that we’ll be moving to ‘Lose Control’ by Ledisi.

One thing that we spent time focusing on during the class was how to move sensually while in one place. You’ll notice at the start of the routine, there will be time to move freely. Although it’s just a couple 8-counts before the actual choreography starts, it can help with becoming more comfortable with sensual movement. One tip would be to all listen to the song fully a few times and improvise in front of the mirror. The lyrics to the song really paint a picture of giving some TLC to that special someone. Aim to channel that while you move.

In this dance tutorial, we’ll start standing and then we’ll work our way down to the ground halfway through. In every tutorial, I try to break it down in steps so it’s a little easier to follow the choreography. We’ll start with learning a couple 8-counts and then we’ll move to the music for that part. We’ll continue in this manner until we reach the end if the dance tutorial.

You’ll hear me say it in this video (and pretty much every one lol), but allow yourself to move freely and comfortably. Don’t get too caught up in the steps if you find that you’re messing up in certain areas. With time and practice, you’ll find it easier to pick up the movements. Let me know how it goes in the comments below! 🙂

P.S. – If you need a quick lower body stretch after learning the routine, you can check out this hip flexor and inner thigh stretch!