Lumbar extension vs thoracic extension. They are not the same thing.
What you’re seeing here is a thoracic extension, not a hinge dumped into the low back.
Most people think extension means “arch your back.” In reality, that’s often lumbar compression doing the work while the thoracic spine stays stiff, quiet, and underused.
The thoracic spine is designed to extend, rotate, and support posture. When it doesn’t move, the body steals motion from the lumbar spine instead. Over time, this creates patterns of overuse in the low back and atrophy in the posterior chain and postural muscles that are meant to hold us upright.
Thoracic extensors, deep spinal stabilizers, lower traps, rhomboids, and posterior shoulder support muscles weaken not because people are lazy, but because they are never asked to do their actual job.
This matters for everyone, not just dancers.
When thoracic extension is missing:
• Posture collapses
• Breathing becomes shallow
• Shoulders round forward
• The neck works overtime
• The lumbar spine absorbs load it shouldn’t
When thoracic extension is restored:
• The spine distributes load intelligently
• The posterior chain wakes up
• Movement becomes lighter and more efficient
• Strength feels supported instead of strained
This is why I cue extension from the rib cage, the upper back, and the posterior support system, not from jamming into the low back.
Strong posture is not about forcing yourself tall.
It’s about reactivating the muscles that were designed to hold you there.
If your upper back feels weak, stiff, or “nonexistent,” that’s not a flaw. It’s a sign it hasn’t been trained properly yet.
And that’s exactly where intelligent Pilates work changes everything.
#PilatesEducation
#PilatesInstructor
#CadillacPilates
#ReformerPilates
#PilatesMethod
Private training with Annika, acro coach at C Unit Studio.
Supporting athletes in building strength, awareness, and resilience across disciplines is the work I care most about. Intelligent movement resolves the small kinks before they become bigger issues.
Today’s private session was about organizing strength, restoring clarity, and balancing out our front and posterior muscle groups. Supporting athletes across disciplines is where intelligent Pilates does its best work.
#CadillacPilates #PrivateTraining #AcroCoach #GymnastTraining #PerformanceTraining #MovementEducation #IntelligentStrength #DMVPilates #LGMMethod
The moment the posterior chain turns on, everything organizes.
Power doesn’t come from forcing the shape. It comes from remembering where the work actually lives.
#CadillacPilates #PosteriorChain #MovementEducation
A movement I would never teach in a group class.
This level of work comes from 10 years of dedicated practice and 5 years as a focused Pilates instructor.
Progression matters. Precision matters. Experience matters.
Movement inspired by @utkudnyc
Short spine on the Cadillac.
Not choreography.
Not a stretch.
Training.
#PilatesCadillac #LGMovement #IntelligentStrength #StrengthWithAHigherStandard
Week one.
A new space taking shape, a community forming, and work rooted in intention, not urgency. Strength built slowly, thoughtfully, and with care always lasts longer.
Grateful for everyone who showed up, trusted the process, and set the tone for what this studio will be.
This is the beginning.
Strength with a higher standard.
⸻
#LGMovement
#WeekOne
#BoutiquePilates
#PilatesCommunity
#LongevityTraining
#IntelligentMovement
#StrengthWithAHigherStandard
I don’t believe in selling urgency, fear, or dependency.
I’ll never tell a client they need to see me four times a week just for the sake of making a buck. Real strength doesn’t come from panic or pressure. It comes from intelligent programming, honest frequency, and consistency that fits real life.
At LG Movement, aesthetics are not the goal. They’re the symptom of putting your health first.
Some of my clients in their 60s have visible abs. More importantly, they have confidence their long-term friends notice, trust in their bodies, and a community they belong to.
This isn’t transformation culture.
It’s lifelong training.
Strength with a higher standard.
⸻
#LGMovement
#PilatesPhilosophy
#LifelongStrength
#LongevityTraining
#IntelligentMovement
#BoutiquePilates
#MoveWellLiveWell
#StrengthWithAHigherStandard
#PilatesForLife
LG Movement was founded by Lindsay Grymes, a comprehensively trained Pilates instructor with a background in professional performance and rehabilitation-based movement.
The method is built on progressive muscular loading, precise cueing, and hands-on guidance within intentionally small classes—offering a level of individualized Pilates training more commonly found in major cities.
A week inside dancer training at LG Movement.
Intelligent strength, precision, and longevity across apparatus.
#LGMovement #DancerPilates #PilatesForDancers #MovementQuality #ProfessionalTraining #PilatesStudio #DMVPilates #BethesdaPilates #StrengthTraining
This is Cadillac work.
At LG Movement, group classes are intentionally limited to five clients so there is space for hands-on attention, precise feedback, and the ability to work toward your highest strength potential within 55 minutes. Varying levels are offered every day to keep training specific, challenging, and progressive.
Both the reformer and the Cadillac are essential.
The reformer builds deep control, coordination, and organization of the body.
The Cadillac introduces resistance and feedback similar to lifting weights, challenging momentum, strength, and how power is generated through each individual muscle.
Classes move fluidly between classical foundations and contemporary applications. No two classes are the same, but every class is designed with progression in mind.
This is founder-led training rooted in a deep understanding of the human body and its capabilities.
If you’ve felt like something has been missing in your Pilates experience, this is likely it.
A 360° core series on the Cadillac using the push through bar with no spring attached.
Without assistance, the bar becomes pure load. We begin by rolling back into leg extension pulses, then take the work side to side to access the obliques. From there, we move into a full teaser series and finish by maintaining the teaser as the arms press overhead while the legs lower and lift through opposing circles.
The real challenge appears at the end. As fatigue sets in, the low back wants to arch. Instead, the entire abdominal wall must compress in and up to support the spine so the legs can move with control, not compensation.
Precision over momentum. Strength without shortcuts.
#pilates #pilatesreformer #cadillacpilates #advancedpilates
#pilatesworkout #pilatesinstructor #pilatesstudio
#corestrength #teaser #pilateseducation
#movementpractice #functionalstrength
#luxuryfitness #boutiquefitness
#bethesdafitness #dmvfitness #lgmovement
Quiet details. Serious work.
#LGMovement
#PilatesStudio
#MovementPractice
Cadillac training.
Rare in this area. Essential to the work.
Strength is not about doing more.
It is about moving with intention, control, and longevity.
This is the work.
#LGMovement
#PilatesBethesda
#CadillacPilates
#IntelligentStrength
#PilatesStudio
Little dancers, big focus.
Looking forward to building strength, confidence, and consistency with them all semester.
#danceeducation
#youthdance
#movementfoundations
#trainingfromthegroundup
#bethesdadance
#lgmovement
LG Movement Pilates is officially open inside C-Unit Studio.
This space was created with intention.
LG Movement exists to bring truly high-level Pilates training to the Bethesda fitness and dance community. Training rooted in biomechanics, precision, and longevity, not trends or burnout.
As a professional dancer, choreographer, and comprehensively trained Pilates instructor with years of experience in physical therapy environments, my work bridges performance, rehabilitation, and intelligent strength. Every session is designed to support the body long-term while building power, control, and resilience.
Inside this space, I offer:
• Private and semi-private Pilates training
• Small-group apparatus classes
• Specialized Pilates training for dancers
Private and dancer classes for the spring semester are fully booked.
Youth dancer classes are open to drop-ins only.
This studio is for those who want more than a workout.
More education. More precision. More results.
Thank you to the C-Unit community for welcoming LG Movement into this space. Together, we are raising the standard for Pilates and movement training in Bethesda.
Strength with a higher standard.
Studio design by @insideoutdmv
Tomorrow.
Pilates training.
A higher standard you’ll want to return to.
Opening January 5.
Thigh stretch is often recognized.
Thigh stretch with spinal extension is a progression.
Teaching progressions requires time, individual attention, and a deep understanding of the method. In faster-paced, higher-volume environments, the focus is often on consistency and flow rather than layered development and that’s not a flaw, it’s a structural reality.
This is why smaller classes matter. They allow movement to evolve as the body evolves, guided by teachers trained to recognize readiness, timing, and control.
Intelligent Pilates is about progression, not performance.
#IntelligentPilates
#PilatesEducation
#SmallGroupTraining
#MovementQuality
#StrengthWithAStandard
680 classes taught.
A year defined by precision, consistency, and community.
This work has never been about trends or burn.
It’s about understanding the body, honoring the process, and building strength that lasts.
Grateful for every person who showed up, trusted the work, and helped shape what comes next.
LG Movement opens January 5.
⸻
#LGMovement
#PilatesWithPurpose
#SystemBasedTraining
#BethesdaPilates
#DMVWellness
#PilatesInstructorLife
#MovementEducation
#StrengthWithIntent
#PilatesMethod
#LongevityTraining
LG Movement is Pilates built on precision, integration, and long-term strength.
Quietly exceptional.
By design.
2025 goals
✓ started my own Pilates studio
✓ didn’t compromise my standards
Slow burn.
No rush.
Every rep intentional.
This is deep core work under load.
Control before intensity.
Strength that lasts.
#lgmovement #reformerpilates #corestrength #intentionalmovement #pilatesstrength #controlledburn #athleticpilates #movementquality #strengthwithpurpose #founderenergy #minimalmovement #pilatesstudio #bethesdamd #performancebasedtraining
A Reformer lunge is not a balance exercise.
It reveals whether your foot and hip are actually organized under load.
In dance, I learned to stand through the tripod of the foot
Big toe joint
Pinky toe joint
Heel
Equal pressure
Pilates footwork builds that awareness.
The Reformer lunge puts it to the test.
When the foot is grounded, the hip can support.
That’s where stability comes from.
⸻
#LGMovement
#PilatesReformer
#PilatesEducation
#PilatesForAthletes
#DanceInformedTraining
#MovementQuality
#FootToHip
#FunctionalStrength
#DeepCoreWork
#BalanceTraining
#StrengthWithAStandard
This is the place where athletes come to be pushed.
Where strength is built at every stage of life.
Where injured bodies come not just to heal, but to move better than before.
I built this from years of dancing & choreographing professionally, getting hurt, rehabbing, retraining, and realizing what most spaces were missing.
Different bodies.
Different goals.
Same standard.
LG Movement opens January 5.
Schedule in bio.
Years of frustration in ballet didn’t come from a lack of discipline or effort.
They came from misunderstanding where movement actually comes from.
Pilates taught me to move from my back body.
To build power through the posterior chain instead of forcing range.
To see the body as a 360-degree system, not a 2D shape.
Flexibility without control is fragile.
Strength without integration is loud.
Longevity in dance and movement comes from organization, breath, and intention.
This is the work beneath the line.
Strength with a higher standard.
#LGMovement #PilatesForDancers #DanceEducation #PosteriorChain #MovementIntelligence #PilatesMethod #BalletTraining #DanceConditioning #IntegratedMovement #DancerLongevity
Precision takes time.
Cadillac and Reformer sessions begin January 5.
Even advanced work is built on simple things done exceptionally well.
High-level movement stays balanced by returning to the basics.
This is where strength actually lives.
#PilatesForAthletes
#MovementQuality
#PerformanceTraining
#PilatesEducator
#BethesdaMD
The moment came early this holiday season.
The LG Movement app and website are now live, offering first access to our January class schedule ahead of our January 5 opening in Bethesda.
Reformer, Cadillac, and Sculpt classes are now available to book, and select January sessions are already beginning to fill. Early access secures priority placement as the studio opens.
Strength with a Higher Standard. Download with link in bio🤍
The standard is in the details.
Physical therapy is essential. It helps reduce pain, restore range of motion, and guide the body through healing.
Pilates builds on that foundation.
As a professional dancer, Pilates instructor, and someone who has worked inside physical therapy offices as an in house Pilates instructor, I have seen how powerful it is when movement is treated as a whole system rather than isolated parts.
After years of injuries and a major hip surgery, Pilates taught me how to move with intelligence, efficiency, and trust in my body again. It did not replace physical therapy. It extended it.
When Pilates is taught with intention and expertise, it becomes ongoing movement education. It supports recovery, enhances performance, and helps the body adapt to the demands of real life long after rehab ends.
The body is not a collection of puzzle pieces. Everything is connected. How you breathe affects how you move. How you stabilize affects how you generate power.
Train the system, not just the symptom.
#pilates #movementeducation #integratedmovement #injuryprevention #movementhealth #physicaltherapy #pilatesinstructor #dancerrehab #athleticlongevity #wholebodymovement #strengthwithpurpose
Pilates instructors will understand this instantly💫🧠
Control Balance Front does not fail because it is “too hard.”
It fails because it gets reduced to a plank.
Lats instead of shoulders
Deep core instead of hip flexors
Pelvis organized instead of tucked
Legs reaching instead of gripping
When you cue the system, it works.
When you cue the shape, it collapses.
Say it louder for the back reformer.
#PilatesInstructors
#ControlBalanceFront
#PilatesCueing
#AdvancedPilates
#PilatesBiomechanics
#LGMovement
#PilatesEducation
The wait is over.
After years of teaching, refining, and building alongside an incredible community, I’m opening my own Pilates studio under LG Movement.
LG Movement is an elevated space where movement is intentional, unrushed, and deeply supported. Built on community and a shared demand for excellence.
The work has never been about aesthetics or intensity for me. It has always been about the environment I’ve cultivated. A room where people feel seen, challenged, and guided into strength they didn’t know they had.
I’ve worked with professional dancers, professional athletes, and pre professional performers, alongside individuals navigating autoimmune disorders, chronic pain, old injuries, broken bones, ankle sprains, and long standing muscle stiffness that never seemed to resolve. The common thread has always been this: helping people understand their bodies and move forward with confidence, clarity, and longevity.
Pilates has been foundational in my own life. It carried me through performance in New York, choreographing on professional dance companies, major surgeries, recovery, and rebuilding. It has been a constant through my strongest and most vulnerable seasons, and a tool I’ve used to help countless others reconnect to their bodies in meaningful ways, informed by experience inside a physical therapy setting.
This studio is the natural evolution of the environment I’ve built, the standards I hold, and the work I believe in. Created intentionally. Built independently.
This space is for movers who understand that exercise is a privilege. That strength is cultivated, not rushed. And that community and excellence go hand in hand.
I’m endlessly grateful to the clients, students, families, and collaborators who stood behind this vision long before it had walls.
So much is coming. This is only the beginning.
LG Movement opens January 5.
Registration opens January 1.
#LGMovement
#PilatesWithAHigherStandard
#BethesdaMD
#BethesdaWellness
#BethesdaPilates
#DMVPilates
#BoutiquePilates
#ModernMovement
#IntentionalTraining
#LuxuryWellness
#HealthAsAStandard
#IndependentStudio
Pilates didn’t teach me to avoid the gym.
It taught me how to use it.
When the back body is organized, strength becomes efficient and sustainable.
This is the standard I train and teach from.
#LGMovement #PilatesMeetsStrength #PosteriorChain #MovementIntelligence #StrengthWithAStandard #SmartTraining #AthleticPilates
This has been taking shape for a long time.
Quietly. Intentionally.
It is not a new direction.
It is a deeper commitment to how I train, how I teach, and how I believe strength should feel.
Almost ready.
#LGMovement
#LGMPilates
#PilatesStudio
#PilatesFounder
#PilatesInstructor
#StrengthBasedPilates
#AthleticPilates
#PilatesForDancers
#MovementEducation
#Biomechanics
#DMVPilates
#BethesdaPilates
#MarylandPilates
#FounderEnergy
#StrengthWithAStandard
Posterior chain strength changes everything.
This variation layers hamstring engagement with controlled hip rotation so mobility comes from strength, not gripping. I use this with dancers and athletes to support cleaner extensions, a more reliable standing leg, and hips that move without relying on the hip flexors.
Athletic Pilates. Built to last.
⸻
#AthleticPilates
#PilatesForDancers
#DancerStrength
#PosteriorChain
#MovementQuality
#HipStability
#StrengthBeforeFlexibility
The Quiet Work That Changes Everything💪🏼💫
We begin by releasing hip flexor dominance so the deep hip rotators and inner thighs can actually organize the pelvis.
From there, we activate the lats to connect the arms into the back body, supporting the spine and stabilizing the standing leg.
The result is an integrated core and a standing leg that feels grounded, powerful, and alive.
#MovementIntelligence #StandingLeg #BackBodyStrength #LatConnection #IntegratedCore #HipStability #DancerConditioning #PilatesForDancers #StrengthWithIntention
This prep builds chest to thigh engagement without relying on hip flexors.
The focus is deep abdominal support, upper back connection, and controlled sequencing so the movement stays organized.
Strength first. Control always.
#PilatesMethod
#TeaserPrep
#ReformerPilates
#PilatesForDancers
#CoreControl
What I’m prioritizing this month
Wellness = Sleep
Because nothing functions well without it. My training, my teaching, my focus all depend on how well I rest.
Training = Consistency and intentional strength
Not chasing intensity or variety. Showing up regularly and executing fewer things better.
Teaching = Muscle groups, not just exercises
I want clients to understand what they are training and why. Education creates stronger, more capable movers.
Focus = Zero phone moments
Being fully present in sessions, in my own training, and in the work I care about.
Longevity = Sustainable training
Strength that supports joints, protects the spine, and allows me to keep doing this work well for years.
These priorities aren’t flashy, but they are foundational. This is what supports my body, my teaching, and everything I’m building.
#Pilates
#PilatesTraining
#PilatesInstructor
#PilatesLife
#MovementEducation
#StrengthWithIntention
#TrainSmarter
#QualityMovement
Cervical extension feels dramatic.
Thoracic extension creates longevity💫
When movement originates in the right place, everything changes.
Strength. Control. Sustainability.
This is the work.
#DancerPilates #PilatesForDancers #MovementEducation #LGMovement #PilatesTeacher #DanceConditioning #AthleticPilates
Semester Pilates at C Unit Studio. Loving this sister duet🤍💫
Weekly sessions dedicated to precision, biomechanics, and developing the kind of strength and flexibility that supports dancers long term.
#PilatesForDancers #DanceConditioning #MovementEducation #Biomechanics #DancerStrength #FlexibilityTraining #CrossTrainingForDancers #DMVDance #CUnitStudio #LGMpilates
Early access begins Sunday.
Newsletter members first.
What sets my dancer Pilates work apart is how deeply we train mechanics✨💫
When dancers know how to fire the right muscles everything improves. Extensions landings balance control. This is the difference in how my dancers train.
#DancerPilates #LGMpilates #PilatesForAthletes #PilatesForDancers #DMVDancers #DanceConditioning #DancerStrength #MovementTraining #ContemporaryDancer #StrengthAndControl
It’s funny how life works sometimes. Dance will always be home for me, and having that background makes my lens in Pilates so much stronger and more multi faceted. When my hip surgery forced me to slow down, my gut pulled me toward something I didn’t expect. What began as rebuilding my own body became the thing I fell completely in love with.
Pilates turned into my obsession, my purpose, and the way I get to give back. The chapter that once felt isolating is now the space I support people through every day with clarity and confidence. Trusting that instinct reshaped everything in the best way🤍
#lgmovement #pilatesfordancers #dmvpilates #movementtraining #pilatesrehab #dancerjourney #mindbodyconnection #pilatescommunity #healingthroughmovement
Pilates is the training that changes your movement from the inside out. When dancers learn how to organize their body with precision their lines feel lighter their extensions feel supported and their artistry becomes effortless.
Your movement evolves when your training does. Your movement can go further than you think.
Every session is a chance to strengthen the mechanics that make your dancing powerful on stage and on camera. This is how dancers build longevity confidence and clarity in every line. 🤍
#lgmovement #pilatesfordancers #dancerconditioning #dmvpilates #bethesdapilates #dancerstrength #movementmastery #reformerpilates #contemporarydance #ballettraining #athleticpilates #pilatescommunity #dancerlife #strongdancers #mindbodyconnection #pilatesstudio #dancerwellness #movementeducation
A run through of the Pilates training I use to build dancer strength
Precise work
Clean lines
Control in every plane of motion
Studio training that supports dancers as athletes and artists
#PilatesForDancers #DancerTraining #ReformerPilates #StrengthAndControl #ContemporaryDanceTraining
#DMVPilates #PilatesInstructor #MovementTraining #DanceConditioning #LGMpilates #MindBodyStrength #PilatesCommunity #DancerStrength
One of the reasons Pilates feels different each time you take class is because the work reveals new information as your body becomes more aware. ✨
You begin to notice patterns you did not see before. A rib that rotates. A hip that shifts. A muscle that activates before it should. These details shape the way you move, and Pilates brings them into focus in a really intentional way.
Small adjustments often create the biggest changes. A cleaner line of pull. A better breath. A more organized pathway. Suddenly the exercise feels completely new because your body is accessing the muscles it was actually designed to use.
This is why people say they discover something every class. Your coordination is improving. Your stabilizers are waking up. Your alignment is getting clearer. Strength becomes more efficient because your body understands the task.
Pilates is not about doing more. It is about doing it with clarity, which naturally builds stronger movement patterns and a more supported body. 🤍
#LGMovement #PilatesStrength #MovementEducation #FunctionalStrength #MindMuscleConnection #StrengthWithAStandard
Control. Form. Power.
People often say Pilates doesn’t build muscle, but the reality is that strength comes once your form is organized. Most of the work in the beginning is simply learning how to move your body with integrity. That can take months. Sometimes a full year. And it is worth every second🤍💫
I have clients who spent their first season with me learning alignment, breath patterns, and how to hold their spine. Now they are strong in a way they never imagined, because their body finally knows what to do. I also teach kids who are learning these patterns early, and by the time they’re twenty they will understand their bodies better than most adults. That is the gift of this system.
Pilates is not an aesthetic. It is a method that supports the way you lift, dance, walk, teach, and live. I don’t do Pilates every single day as my only form of training. I use it to elevate everything I do. It’s the foundation, not the finish line.
If you trust the system, it will give you a stronger body and a clearer understanding of how to use it🤍
Save this if you are in your learning era. Your strength era comes next.
#LGMovement #PilatesForAthletes #PilatesForDancers #BethesdaPilates #StrengthThroughPrecision #PilatesStrong #MovementMastery #PilatesBodyAwareness #PilatesTechnique #MindfulStrength #NeutralSpine #ImprintSpine #InformedMovement
Dancers are known for strong legs, but most do not know what their quadriceps or outer thigh muscles are actually made up of 🧐🧠✨
Real strength begins with understanding your own body. When you take the time to learn what each muscle does and how it supports your movement, your training elevates fast!
The quadriceps are four separate muscles with four separate jobs. The outer thigh is a network of stabilizers that shape your lines and guide hip control. When you know what you are engaging, the work feels different. More precise. More intentional. More effective. This is the foundation of wellness and movement intelligence.
You cannot train what you do not understand. And in a world where information is right at our fingertips, researching the parts of your body you do not know is one of the most powerful things you can do as a dancer. Curiosity builds better movers. Awareness builds longevity.
Great movement is not about doing more. It is about knowing more and choosing with intention.
#PilatesForDancers #KnowYourBody #MovementIntelligence #MindMuscleConnection #LegLines #HipStability #ContemporaryDance #LGMovement #DancerWellness #ElitePerformance #InjuryPrevention #StrongerDancers #BodyAwareness
The new era begins January 1.
Years of teaching, creating, and studying movement at the highest level showed me exactly what the Pilates and fitness world has been missing.
So I started taking notes.
And now, something new is taking shape.
More soon.
@lg.movement
#LGMovement
#PilatesForAthletes
#ElevatedPilates
#AthleticPilates
#MindfulStrength
#MovementAesthetic
#BethesdaPilates
#DMVPilates
#PilatesCommunity
#StrengthAndMovement
#PilatesLifestyle
#ConsciousMovement
#PilatesInstructorLife
Day in my life Pilates instructor and dance teacher edition💪🏼🩰
Light work today but I love staying busy. First snow day added a little extra time to the commute, but honestly… moving with people always makes it worth it. From cueing clean lines to getting dancers out of their heads and into their bodies, it’s the best part of my job.
Here’s a little look into the rhythm of today.
#PilatesInstructor #DanceTeacherLife #DayInTheLife #LGMovement #PilatesForDancers #DMVPilates #ContemporaryDance #MovementStudio #InstructorLife #StudioDay #PilatesLifestyle #SnowDay
“Pilates is the only exercise I’ve stuck with.”
I’ve heard this from clients more times than I can count over my five years of teaching, and it always comes back to the same truth. Consistency rarely comes from intensity. It comes from training that feels intelligent, sustainable, and supportive of your life.
Pilates meets you exactly where you are, but it doesn’t let you stay there. It challenges your mechanics, your strength, your posture, your breath, and your coordination. It connects the dots that most workouts forget about. And when your body starts to feel aligned and capable again, showing up stops being a chore and becomes something you actually crave.
Most people have tried everything. They’ve pushed, burned out, restarted, and repeated the cycle. But with Pilates, they finally feel the difference in their daily life.
• Their back stops aching.
• Their hips feel more open.
• Their core switches on without forcing.
• Their movement feels more powerful and supported.
• Their stress levels drop as their body gets stronger.
It isn’t just another workout. It’s a system that teaches you how your body is designed to move, how to support it, and how to build strength that lasts.
This is why people stay consistent. This is why they feel long-term results. And this is why so many of my clients say this is the first form of movement that truly sticks.
⬇️ If you’ve been craving strength that supports your life instead of draining it, this is your starting point.
#PilatesInstructor #PilatesForEveryone #ReformerPilates #PilatesCommunity #DMVPilates #StrengthAndLength #MindfulMovement #BodyAlignment #MovementMatters #PilatesTraining #PilatesJourney #PilatesLifestyle #PilatesBenefits #PilatesStudio #WellnessDMV #LindsayGrymesMovement #LGMoves #FunctionalStrength #PilatesEveryday #SustainableStrength #PilatesIsForEveryone #PilatesLove #ReformerWorkout #CoreStrengthening #PilatesMotivation
My go to upper body workout ✨💪🏼
Between Pilates instruction, dance teaching, and rehearsals I carve out time at the gym to take care of my body so I can show up fully for everything I do. This workout boosts your cardio, builds real upper body strength and feels amazing after only two sessions. Consistency is everything so add this into your week even if it is only once.
Save this for your next gym day and let me know how it feels.
#pilatesinstructor #pilateslifestyle #fitnesstips #upperbodyworkout #strengthtraining #movementcoach #dancerstrength #dmvfitness #gymroutine #gymmotivation #mindbodyconnection #lgm #lindsaygrymesmovement
Your goals don’t need a dramatic overhaul.
They need friction removed.
They need clarity.
They need consistency without chaos.
Here’s how to begin in a way your body and brain can actually sustain:
1. Start with one habit that moves the needle.
Not ten. One. Something your body feels better because of, not in spite of.
2. Train with intention, not punishment.
Your goals land faster when your nervous system isn’t in survival mode.
3. Set rituals, not rules.
Rituals anchor your day. Rules exhaust you.
4. Add strength where you’re the weakest.
Glutes, upper back, deep core, breath. The silent game changers.
5. Track how you feel, not just what you did.
Your body will always tell you the truth first.
Seamless progress isn’t accidental.
It’s built through accuracy, awareness, and small choices that stack into real change.
Save this for your reset.
#LindsayGrymesMovement
#PilatesForDancers
#DMVPilates
#ContemporaryDanceTraining
#PilatesInstructor #PilatesInstructor
#MovementMentorship
#MindBodyTraining
#PilatesStrong
#AthleteWellness
#SomaticTraining
#StrengthAndMobility
#FunctionalMovement
#ElitePerformance
#DecemberReset
#2026Goals
#NewYearWellness
#PilatesCommunity
#MovementPractice
#2026Reset
Bad form vs good form…
Same exercise two completely different outcomes!
Can you cue the difference?
Drop your answer in the comments⬇️⬇️⬇️
#pilates #reformerpilates #pilatesinstructor #pilatescueing #movementquality #lgmovement #pilatesfordancers #athleticpilates #mindbodyconnection #corecontrol #movementtraining #dmvfitness #formmatters #techniquetraining #strengthandcontrol
Steal my arms-in-straps flow✨✨💫
Two red springs on.
This series trains your core, shoulders, and breath pattern at the same time so your mechanics stay clean and your movement stays supported.
Sequence
• Double leg stretch + arms in isometric hold
• T scan + single leg stretch
• Turnout + T press
• Tricep extension + alternating leg lower & lift
• The Hundred + double leg lower & lift
• “Coordination”
8 to 10 reps each.
Move slowly, keep the ribs heavy, and let your breath guide the tempo.
Save this for your next reformer day.
#pilates #reformerpilates #armsinstraps #lgmovement #pilatesfordancers #athleticpilates #corecontrol #strengthandcontrol #dmvfitness #movementtraining
What I’m doing and practicing as a dance and Pilates instructor.
Arriving to the studio early.
Giving myself quiet moments before the day starts. Turning on the lights, setting springs, settling into my body before I settle into everyone else’s.
Black workout sets always.
Simple, minimal, clean. It keeps the noise out of my head so I can focus on the work — my body, the lines, the technique.
Yogurt bowls that are basically a ritual.
Blueberries, cinnamon, granola, honey. Something about fueling myself with something simple and consistent grounds the rest of my day.
Watching dance and art.
Letting my imagination sharpen. Letting great work remind me how much there is to learn, explore, and expand. It makes me a better teacher and a more intentional mover.
Nights off where I actually recharge.
Not just rest — recalibration. Quiet dinners, soft lighting, slow moments that refill the creative side of me. Pedal to the metal all the time is not where it’s at.
Practicing the balance between structure and softness.
Movement and stillness.
Work and being a whole human.
Save this for your own reminders on building a life that supports your work.
Post inspired by @pilateswithadrien
#PilatesInstructor #DanceTeacherLife #PilatesLifestyle #MovementPractice #LGMovement #PilatesReels #DanceInspiration #DailyRituals #WellnessRoutine #DMVPilates #CreativeRest #PilatesStudio #MindBodyPractice
Standing Splits with actual structure behind the shape⚡️
Three cues I use all the time to turn this into a technique builder instead of a flexibility trick.
Cue 1: “Push your heel away, then pull it toward you.”
The push gives you length through the entire back line.
The pull gives you strength.
This combination wakes up the hamstring without letting you grip in your hip flexors or spine.
Length first. Activation second.
Cue 2: “Feel the four points of your back lean into an imaginary wall.”
Both shoulder blades and both back hip bones.
This organizes your trunk and pelvis so the lifted leg actually comes from hip dissociation, not twisting or overusing your low back.
When the back body is supported, the leg moves honestly.
Cue 3: “Let your back ribs pull you away. Exhale guides you into the stopper.”
This keeps the return controlled instead of collapsing forward.
Your back ribs create space.
Your exhale organizes the core and brings the carriage home without momentum.
Breath leads the stability.
Standing Splits becomes a completely different exercise when you focus on structure instead of height.
If this helped your practice, save the post for your next studio session.
#PilatesForDancers #PilatesTechnique #CorrectivePilates #PilatesInstructor #ReformerPilates #PilatesTips #PilatesCues #MovementEducation #Biomechanics #FunctionalMovement #DanceConditioning #ContemporaryDancer #PilatesForAthletes #PilatesReels #StudioPilates #PilatesStrength #BodyAwareness #PilatesFlow #DMVPilates #LGMovement
At home full body work that builds true 360 support. Most training only targets the muscles you can see in the mirror, but strength is never just front facing. When you train your backside, your deep stabilizers, and the layers that hold you upright, you feel better after than you did before. Balanced bodies move smarter!
#360Strength #FullBodyTraining #MovementMatters #PilatesBody #FunctionalStrength #AtHomePilates #MindfulMovement #StrongerEveryDay #DeepCoreWork #PosteriorChain #BalancedBody #MovementEducation #PilatesInstructor #DMVPilates #FeelBetterMoveBetter #SustainableStrength #EmbodiedTraining
We talk a lot about creating momentum in dance but it only works when there is control behind it. Momentum without control is luck. Control without momentum is hesitation.
The sweet spot lives in the strength you build over time. The way you train your lines. The way you organize your body before you let it move. When dancers learn to initiate from the right places their momentum becomes intentional and their movement becomes layered instead of rushed.
This is why I teach technique through Pilates and contemporary foundations. Real strength creates real freedom. Control becomes the reason your momentum reads as artistry instead of chaos.
#contemporarydance #dancetraining #dancetechnique #pilatesfordancers #movementtraining #dancerlife #dancersofinstagram #danceinspiration #danceconditioning #controlandpower #movementquality #linedriven #dancestudio #dccreatives #lindsaygrymesmovement #lgm #cunitdancestudio #dancerswhopilates #mindfulmovement #strengthandflow
Grateful doesn’t even begin to cover it. This year reminded me how lucky I am to work with people who trust me with their bodies, their artistry, and their goals. From the Pilates studio to the dance floor, every session taught me something about resilience, curiosity, and community. Thank you for moving with me, growing with me, and letting this work feel so meaningful 🤎
#PilatesForDancers #ContemporaryDance #PilatesInstructor #DanceTeacher #DMVPilates #MovementCoaching #EmbodiedTraining #PilatesCommunity #DanceCommunity #MindfulMovement #LGMovement #PilatesLife #DancerLife #StrengthAndArtistry
The best time of the day.
Even though most people think instructors spend all day teaching and never make time for their own practice, I never put my movement on the back burner. My time in the studio matters just as much as knowing the exercises and cueing them. It keeps my teaching clear, my body grounded, and my energy honest.
#PilatesInstructor #PilatesDMV #DMVPilates #PilatesLife #MovementTeacher #InstructorLife #MindfulMovement #PilatesPractice #ContemporaryPilates #EmbodiedTraining #FunctionalStrength #PilatesCommunity #BalancedBody #MovementMatters #TeacherWhoTrains #PilatesJourney #DailyPilates #LGMovement
Tonight I gave every AP3 pair 20 minutes to create a duet inspired by the professional works we watched in class. We focused on looking at dance with an artist’s eye — noticing space, texture, timing, partnering, and how choreographers build a world without telling a literal story.
The more we see, the better we become. When dancers watch professional work, their imagination sharpens. They start recognizing possibilities, patterns, and pathways they didn’t know existed… and that awareness shows up in their own movement.
Cate Sloan and Julia created this trio after our viewing session and I’m so proud of what they came up with. Their creativity, clarity, and commitment tonight were such a joy to watch. Proud of all of them for stepping up and exploring outside their comfort zone!
People step away for a few weeks because it’s easy to get pulled into quick-fix workouts or routines that feel familiar. You sweat, you plank, you stretch, you feel “worked”… but only in the same handful of muscles over and over.
Then the body starts talking.
Imbalances show up.
Tightness returns.
Old injuries flare.
Or the progress stalls.
That’s when people come back.
Because real Pilates — taught by someone who understands the body, studies the mechanics, and trains with intention — is a 360 system. It reaches the deep stabilizing muscles your other workouts never touch. It builds strength, support, and longevity from the inside out.
This is why I never stress when someone disappears.
Once they feel what thorough, embodied training actually does…
they stay for life.
#pilatesinstructor #pilatesdmv #dmvfitness #contemporarypilates #pilatesmovement #reformerpilates #pilatescommunity #pilatesstrong #mindfulmovement #bodyawareness #movementteacher #longevitytraining #360training #embodiedmovement #functionalstrength
From a while back with @charlotte_papadop 👏
#contemporarydance #dancetraining
The reformer teaches what technique class can’t. It trains the mechanics behind the movement so dancers can execute with confidence.
Dancers don’t just need flexibility or choreography. They need stability, pathways, and the ability to control their bodies through transitions.
That’s where Pilates fills in the gaps.
Sessions like this help dancers understand how to organize their spine, engage through the posterior chain, and find true strength in the shapes they love to hit onstage.
It’s not about tricks. It’s about sustainable, intelligent movement.
Hashtags:
#PilatesForDancers #ReformerPilates #DanceTraining #ContemporaryDance #YouthDancers #StrengthAndControl #DMVDance #MovementQuality #PilatesTeacher #DanceEducation #DancerConditioning
Cringing at myself ever so slightly but it got some love on the story, so why not put it up for good😂
For years the phrase jack of all trades felt like a shadow over me. Like choosing multiple paths meant I wasn’t committing to one.
But the more I built my life as a Pilates instructor, dance teacher, and choreographer, the more I realized something important.
Being multi faceted doesn’t dilute your voice. It directs it.
We put so much pressure on ourselves to pick a title. A major. A path. A box that tells the world who we are.
But titles mean far less than the message you carry.
Go after your interests because they will always stay your interests unless you do something about them.
And you can be a serious person and be taken seriously while still going for the things you enjoy.
Your depth is not determined by how narrow your identity is.
My work only gets deeper when all of my disciplines speak to each other.
Movement. Teaching. Healing. Creating. It’s all one language.
Being “a jack of all trades” didn’t hold me back.
It gave me the vocabulary for the voice I was always trying to find.
#pilatesinstructor #danceteacher #choreographer #multifacetedartist #movementcoach #creativepath #artistjourney #pilatesfordancers #dmvmovement #embodiedmovement
Pilates police… don’t come for me😂I’m not recreating the wheel, nor am I trying to. What I am doing is using a blended approach because real bodies rarely fit inside one methodology.
I teach Pilates in a physical-therapy setting, and sometimes the body simply isn’t capable of moving through the classical order safely. Nervous system load, joint integrity, motor control, mobility patterns… all of that matters. And when you’re working with clients navigating autoimmunity, hypermobility, multiple sclerosis, arthritis, and chronic compensation patterns, the shoe will never be one size fits all.
This is where my background becomes my biggest asset. Years of embodied movement from choreography, anatomical problem-solving from dance, plus 7 years of Pilates training and 5 years of hands-on teaching allow me to read movement, adjust patterns, and build progression that actually supports healing.
I’m not here to force a sequence. I’m here to meet the body where it is and guide it toward what’s possible.
#PilatesInstructor #ContemporaryPilates #ClassicalPilates #PilatesForEveryone #PilatesForDancers #PilatesForAthletes #PhysicalTherapyPilates #MovementHeals #IntelligentMovement #FunctionalPilates #DMVPilates #PilatesEducation #ElevatedMovement #HypermobileFriendly #PilatesForChronicPain #Holisti
Unpopular advice. Not every instructor is giving you real guidance. Sometimes it is a pitch dressed up as “the plan you need.”
Movement is not one dimensional and neither are you. Strength, mobility, grounding, connection, peace. We all need different things at different times, and a routine should reflect all sides of you.
An instructor worth their salt will never push one formula for every body. They will give you options, nuance, and honesty so you can make choices that match your life.
If you want peace, choose spaces that calm you.
If you want community, choose rooms that feel welcoming.
If you want strength or flexibility or less pain, choose a multi faceted approach that supports every part of you.
Movement should add to your life, not control it.
Build the routine that helps you feel more like yourself!
#pilatesinstructor #movementmentor #wellnessjourney #mindfulmovement #holistictraining #strengthandmobility #movementeducation #pilatescommunity #dmvfitness #pilatesfordancers #mindbodyconnection #sustainablefitness #movementmatters #balancedtraining #wellnessmotivation
A core circuit that challenges strength, stability, and control in every direction👏❤️🔥
Support your spine. Move with intention.
Repeat 2–3x.
The circuit:
• Marches – 12x each leg
• Single leg stretch + hinge – 8x each leg
• Upper back extension + march – 10x
• Upper body rotation + march – 8x
• Obliques + side-lying leg lift – 8x each side
• Pulses – 10x
• Side teaser – 8x each side
This series builds:
• Deep abdominal engagement
• Oblique strength
• Hip and pelvic stability
• Upper back mobility
• Full-body coordination
Train your core to support how you move every day, not just in the hard exercises.
#pilatesfordancers #coreworkout #pilatesinstructor #dancertraining #pilatesstrong #abworkout #pilateslovers #movementmastery #dmvfitness #lindsaygrymesmovement
There is a big difference between doing core work and actually working your core.
In the second clip, you’ll see the key that most people skip:
I scoop my abdominals to protect my low back and keep my spine still.
That tiny moment of control is what turns a basic exercise into actual core training.
Pilates calls the core the “powerhouse,” but here’s the real truth:
Your core is the system that stabilizes your spine so the rest of your body can move with intention.
It’s not about crunching, gripping, or chasing the burn.
It’s about creating enough stability that strength, mobility, and precision can happen on purpose.
When your core fires correctly:
• Your back stops taking over
• Your hips glide instead of gripping
• Your movement gets quieter, cleaner, and more powerful
• You build strength that transfers to every dance class, workout, and daily pattern
If you feel your low back, hip flexors, or neck during “core” exercises, you’re doing work… you’re just not working your core.
Slow down. Scoop. Stabilize.
That’s when the magic actually begins.
#pilatesformovers #coretraining #pilatesinstructor #movementquality #dmvfitness #pilatesexplained #lowbackhealth #danceconditioning #lindsaygrymesmovement
This looks like a leg circle but it is so much more.
The standing leg is working, the deep rotators are firing, the pelvis is steady, and the torso is learning how to stay lifted while the leg moves through every plane.
The opposition of the arm and leg is where the magic starts. One side anchors, the other expands. That is the coordination dancers need for higher extensions, cleaner lines, and movement that feels intentional instead of forced.
It also teaches balance strategy and proprioception so you stay organized while you move, not just when you set up the shape.
Strength, rotation, opposition, control, awareness.
All from one exercise.
#pilatesfordancers #dancertraining #danceconditioning #contemporarydance #movementquality #dancerstrength #legextensions #attitudepractice #hiprotation #standinglegstrength #proprioceptiontraining #mindbodyconnection #dmvdancers #lindsaygrymesmovement #pilatesinstructor #danceeducator
If you want a stronger spine, cleaner movement, better rotation, and real core endurance… do this series!
Most people skip planes of movement and wonder why their core still feels weak.
This hits every plane, challenges control, and builds the kind of strength dancers + athletes actually need.
Repeat 2–3 rounds.
The flow
• Double leg stretch – 8x
• Single leg stretch with weight switch – 12 each
• Thoracic extension – 8x
• Side plank hip dips – 10 each side
• Side reaches – 12 each side
• Lower leg lifts – 8x
• Static hold rotation + single leg stretch – 10 each side
Commit to it. Your body will thank you!
#pilatesfordancers #movementmatters #coretraining #360core #pilatesstrength
Flow class! @c_unit_studio
#dancetraining #bethesda #dance #lindsaygrymesmovement #floorwork #movementtraining #contemporarydance
The pre performance warm up I swear by.
Yes, it’s hard — but not for the sake of being hard.
It’s hard because it makes you move better.
Dancers love to obsess over a middle split, but the truth is: accessing all planes of motion will change your dancing far more than forcing any static stretch ever will.
This 10-step sequence challenges rotation, lateral movement, flexion, extension, balance, and proprioception so your body is actually prepared to perform, not just stretch.
It takes about 15–20 minutes — the perfect amount of time to slow down, tune in, and focus on your movement.
Order:
1. Rolling out back, calves, quadriceps
2. Articulated shoulder bridges with march
3. Single leg bridge + upper body twist
4. Plank taps
5. Side plank hip dip with reach
6. Squats with relevé
7. Back lunge → single leg RDL
8. Back lunge → curtsy lunge
9. Roll down + tricep push up
10. Down dog to twist
Complete circuit 2x.
Hard work that pays off in power, texture, control, and real movement quality.
Middle splits are optional. Intelligent prep is not.
#pilatesfordancers #dancerwarmup #movementprep #planesofmotion #danceconditioning #preperformance #dancertraining #movementquality #pilatesinstructor #contemporarydancer
In every kind of movement—whether I’m teaching, dancing, or training—the basics are my reset.
They’re where I refine control, find depth, and re-learn the details that make hard things effortless.
Because strength without subtlety isn’t mastery.
Execution and excellence are not the same.
#PilatesForDancers #DanceTraining #MovementIntelligence #PilatesInstructor #MindfulMovement #StrengthWithControl #LindsayGrymesMovement #LGM #ContemporaryDance #PilatesPractice
You can set all the goals in the world…
but if there’s one thing I’ve learned,
it’s that goals are meant to guide you — not enforce you.
Some chapters have looked like choreography at top NYC studios.
Some looked like surgery, setbacks, and completely starting over.
Others? Rebuilding strength, rediscovering purpose, and teaching in a way that finally feels like me.
Every pivot brought me closer to something I didn’t know I was capable of.
And I know there are more pivots ahead — because I’m not finished becoming.
🖤 If you’re in your own shift, transition, or comeback:
my studio, classes, and mentorship are built for exactly that.
DM to book or head to the link in bio to join me.
Inspired by @helenvphelan to create this video!
#movementmentorship #careerpath #pivotseason #pilatesforlife #choreographerjourney #danceteacherlife #evolvingartist #studioownerlife #movementcoach #healingthroughmovement #artisticgrowth
A glimpse into Charlotte and Henry’s most recent partnering session 🤍
There’s something irreplaceable about duet work — it reveals what solo work can’t. Partnering demands presence, trust, timing, and real-time responsiveness. You learn to listen with your body, not just move it.
#partneringclass #contemporarydance #movementtraining #dancerdevelopment #dancetechnique #artistryinmotion #lgmovement #duetwork
A better arabesque doesn’t come from forcing oversplits or deeper backbends—it comes from building strength where it counts!
Try this glute-focused series to train control and power behind your extensions:
🔥 Quadruped Series Routine
• 10 fire hydrants (each side)
• 10 straight-leg lifts (each side)
• 10 bent-knee pulses (each side)
• Add a 3–5 lb ankle weight behind the knee for extra resistance
• 2–3 rounds total
This targets glute max, med, and deep rotators while keeping your spine supported through the core—exactly what you need for clean, sustainable arabesques.
#pilatesfordancers #dancertraining #arabesquetraining #danceconditioning #glutestrength #mobilityandstability #dancerstrength #alignmentmatters #pilatesinstructor #contemporarydancer #legextensions #controlnotcontortion #pilatesforathletes #lindsaygrymesmovement
For dancers and movers who can’t train with me in person — I now offer online 1-on-1 Pilates sessions designed to bring the same precision, feedback, and accountability straight to your home.
Whether you have a reformer or are working mat-based, each session is fully customized to your setup and goals.
Perfect for out-of-state students, frequent travelers, or anyone looking to stay consistent year-round.
✨ $85 per session
✨ Discounted first-time rate for dancers
DM or email lindsay@lgmovement.com to book your first session.
#pilatesinstructor #onlinepilates #pilatesforathletes #dancertraining #mindfulmovement #pilatescommunity #movementquality #trainwithintention
November sessions are in full swing. ✨Reformer spots fill fast — email to apply for in-person or virtual private sessions.
#LGMovement #LuxuryPilates #ElevatedMovement #MindfulStrength #PilatesStudio #ReformerPilates #BethesdaPilates #NorthBethesdaPilates #HighPerformanceTraining #IntentionalMovement #ModernWellness #StrengthAndLongevity #RefinedResults
I was never pushed into dance.
I was just the kid who couldn’t not choose it.
Every year, when things got busier — school, life, growing up — I kept coming back to the studio. Not because anyone made me, but because I couldn’t imagine not being there.
I wasn’t the most technical early on, but that slow burn is what gave me longevity. Dance never became something I needed freedom from. It became something I built freedom within.
Let your love for it be the reason you stay — not pressure, not perfection. Just love, discipline, and choice. 🩰
#dancerjourney #dancegrowth #contemporarydance #movementcoach #dancemindset #danceinspiration #danceeducation #danceteacher #lovetolearn #growthmindset #longevityindance #movementartist
Tuesday nights ❤️ One of my favorite ways to end class is with telling the dancers “2 people go out” It’s a great way for them to put their courage to the test! Here’s @charlotte_papadop and @addisonrae_dancer putting themselves out there!
Why Pilates for dancers?
Because technique isn’t just what you see—it’s how you support it.
Pilates builds:
• Core stability for control in extensions
• Spinal articulation for fluid transitions
• Joint mobility + strength for longevity
• Balanced muscle engagement for better lines
When dancers train the body intelligently, movement becomes effortless.
Pilates isn’t about getting “stronger” for the sake of it—it’s about refining how you move. It retrains posture, coordination, and awareness so your dancing feels supported, not strained. Every lift, balance, and roll starts from a deeper connection.
#pilatesfordancers #danceconditioning #movementtraining #dancerstrength #injuryprevention #contemporarydance #pilatesinstructor #dancertraining
Your standing leg is your true powerhouse. 🔥
This drill builds hip stability from the glute med and deep rotators—the muscles that keep your ankle, knee, and hip aligned under load.
Train your stabilizers as intentionally as your extensions. 🧠✨
#pilatesfordancers #dancertraining #hipstability #glutemed #anklestability #pilatesinstructor #dancetraining #injuryprevention #movementcontrol
Pilates → contemporary → privates → repeat. Tired? Yes. Fulfilled? Always.
#pilatesinstructor #danceteacherlife #movementcoach #contemporarydance #pilatesfordancers
My 2-9pm nights also happen to be my favorite nights💌
#lindsaygrymesmovement #dancetraining #contemporarydance #bethesda
Why recovery for dancers is 1000% necessary
The caliber of young dancers today is on another level. What was considered an advanced combo four years ago is now the baseline for many. Movement vocabulary, choreography speed, floorwork, partnering — everything has evolved.
Teachers are matching that rise in demand with harder classes, deeper technical expectations, and more layered artistry. But with every leap forward in training intensity comes an even greater need for recovery.
Think about professional athletes — they have scheduled cardio, weight training, recovery, and skill work. Dancers?
Contemporary = new combo + cardio.
Jazz = new combo + cardio.
Hip hop = new combo + cardio.
Even ballet, our most structured training, still pushes endurance through petite and grand allegro.
We train like elite athletes, but most dancers recover like it’s optional. It’s not. Stretching and conditioning once a week isn’t enough anymore.
When you go home, that’s your window to balance what you put your body through. Foam rolling, proper nutrition, and real sleep aren’t “extra” — they’re how your body keeps up with the level of dance that exists today.
Your training may push your limits, but your recovery determines how far you can go.
#dancerrecovery #trainlikeadancer #pilatesfordancers #movementquality #danceconditioning #dancerwellness #danceeducation #foamrolling #dancetraining #sustainabletraining #dancetips #contemporarydance #dancerstrength #injuryprevention
Most dancers stretch their hamstrings with a pointed foot — but adding dorsiflexion (a flexed ankle) completely changes the game.
When you flex the foot, the calf muscles lengthen and the sciatic nerve glides, creating a full-chain stretch from the heel to the hip. This not only improves hamstring mobility but also builds awareness of how tension travels through the posterior chain.
Training both pointed and flexed positions helps dancers develop strength and control in their end ranges, reduce nerve tension, and improve leg line extension. It’s not just a deeper stretch — it’s smarter mobility. 🧠✨
#pilatesfordancers #flexibilitytraining #dancerstrength #posteriorchain #hamstringstretch #danceconditioning #pilatesinstructor
The modern-day dancer posture 😬— anterior tilt, flared ribs, rounded shoulders, and even a twisted pelvis.
These imbalances come from overworked hip flexors and underused posterior muscles.
Here’s how I fix it in my dancers:
• Shoulder bridge series – 10–12 reps x 2 sets
• Marching in bridge – 10 reps each side x 2 sets
• Articulated roll down – 8–10 reps x 2 sets
• Chest expansion – 8 reps x 2 sets
• Side-lying hip alignment series – 10 reps each side
Train your alignment as intentionally as your choreography 🧠✨
#pilatesfordancers #danceposture #dancertraining #pilatesinstructor #alignmentmatters
Pilates isn’t about trends — it’s about training longevity.
When you move with precision and consistency, your body responds at any age.
Strength, mobility, and control don’t expire ✨
#pilatesinstructor #pilatesfordancers #pilatesstrength #mindbodyconnection #movementlongevity #functionalstrength #contrology #ageisjustanumber #pilatescommunity
The Modern-Day Dancer Posture 🩰
We all know it — the stance that feels comfortable but slowly pulls our body out of alignment:
→ shoulders rounding forward
→ ribs flaring open
→ pelvis tipping forward
→ always leaning into one “favorite” leg
This isn’t bad posture on purpose — it’s what happens when hip flexors, quads, and lower back take over while the glutes, hamstrings, and deep abs go quiet.
Why it happens:
• Overuse of front-body muscles from kicks, battements, and sitting
• Weak or under-activated posterior chain
• Lack of awareness of how ribs, pelvis, and spine stack together
How to fix it:
✅ Posterior pelvic tilt bridges (glutes + hamstrings working)
✅ Leg lowers or dead bugs (to connect ribs + abs)
✅ Wall slides or foam roller extensions (open the chest + strengthen mid-back)
✅ Foot tripod & weight shift training (balance both legs evenly)
Small postural changes = stronger lines, cleaner turns, better control.
Your alignment is your artistry!
#DancerPosture #ModernDancer #PilatesForDancers #DanceScience #DanceTraining #MovementEducation #DanceAnatomy #PilatesInstructor #BodyAlignment #FunctionalTraining #ContemporaryDance #DanceStrength #DanceHealth #MovementAwareness
My November energy: simplify, teach well, move with intent.
#novemberenergy #pilatesinstructor #reformertraining #movementcoach #lgmovement
Wednesday training with @henrywstokes !
Studio @c_unit_studio
#dancetraining #contemporarydancer #contemporarydance #lindsaygrymesmovement #bethesda #maryland
If you have rolled an ankle more times than you can count, it is time to meet your new best friend, the BOSU ball.
Frequent ankle or knee sprains often come from instability in the foot and ankle complex, especially during supination when the foot rolls outward and pronation when it rolls inward. When we lack control in those transitions, the body cannot properly absorb shock or align through the knee and hip, which makes us more prone to injury.
Training on a BOSU surface challenges the small stabilizers that control the foot’s ability to move smoothly between pronation and supination. Over time, this improves balance, proprioception, and joint awareness, giving you stronger reactions in every landing and faster recovery when things feel off balance.
Think of it as teaching your feet and knees to communicate again. Stability training is not just rehab. It is insurance for every leap, turn, or stride.
#LGMoves #PilatesForDancers #InjuryPrevention #BOSUTraining #AnkleRehab #MovementMatters
“Pilates is the only exercise I’ve stuck with.”
“Why didn’t I start sooner?”
I’ve heard these phrases from clients countless times over my 5 years of teaching — and honestly, I understand why.
Pilates has a way of meeting you exactly where you are, then quietly changing everything. You start to move with more intelligence and awareness. You begin to understand the why behind each cue — and suddenly, your body isn’t this confusing system to manage, but something you actually know.
The body becomes less of a mystery.
You start to see patterns, recognize habits, and feel stronger not just in your muscles, but in your mind. It’s not about chasing soreness or burning calories — it’s about mastering how you work.
That’s why people stay consistent. That’s why it lasts!
#PilatesForLife #MindBodyConnection #ReformerPilates #MovementEducation #LGM #FunctionalStrength #PilatesInstructor
A horror movie for Pilates instructors — featuring form corrections that haunt us. 👻
These are the quiet fixes that change everything:
• Ribs connected, not flared
• Eyes up with head in neutral, not down in flexion
• Elbows soft, not locked out
They look small — but they rewire movement. Awareness is the real magic.
💭 Pilates instructors: what form habit haunts you the most?
#PilatesForm #LindsayGrymesMovement #PilatesInstructor #MindfulMovement #ControlNotSpeed #PilatesEducation #MovementAwareness #ReformerPilates
Within just a few hours, all 14 spots for my Dancer Consultation Day at C Unit on November 2 were filled!
I intentionally scheduled this right before competition season — the time when dancers are training hardest and their bodies need the most attention. Fatigue, tightness, or early signs of injury often show up this time of year, and learning how to manage those signs can make all the difference in longevity.
Through my work as both a professional dancer and certified Pilates instructor, I’ve spent years collaborating with physical therapists and rehabilitation specialists to understand the full picture of dancer wellness. This background allows me to bridge the gap between what doctors or PTs observe and what dancers actually feel in training.
The goal of this day is to help dancers and parents understand why pain or restriction happens, and how to strengthen intelligently before small issues become bigger ones.
Each consultation focuses on posture, alignment, and movement quality — helping dancers move into the season feeling stronger, more educated, and confident in their bodies.
🩰 C Unit Dance Studio
📅 November 2 — Fully Booked
✨ Thank you to everyone who signed up!
#LindsayGrymesMovement #LGM #DanceInjuryPrevention #PilatesForDancers #CUnitDance #DanceHealth #DanceWellness #MovementMentorship #DanceEducation #DancerStrong #CompetitionSeason
A recent conversation with dancer + Pilates instructor @piinkpilates_ had me thinking about how similar our journeys were — years of ballet frustration that Pilates finally explained!
It’s wild how much shifts when you start dancing from your back body instead of your front, when the core feels alive instead of locked, and when strength and control replace tension and force.
Pilates didn’t just fix how I move — it changed how I understand movement⚡️⚡️
#PilatesForDancers #DanceTraining #PilatesInstructor #MindBodyConnection #DancerLife #MovementEducation #PilatesStrong #DanceTeacher #BalletTraining #FunctionalMovement #Contrology #DanceHealth #ContemporaryDancer #BodyAwareness #LindsayGrymesMovement #LGM #PilatesTips #DanceWellness
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