Pilates technique explained
What does dry brushing have to do with Pilates?
Effect, positive effects and implementation of body brushing
July 26, 2023, by Maria Felsner
Content
- Joseph Pilates & Body Scrubbing
- Dry brushing - what does that do?
- Other positive effects of dry brushing
- Execution options
- The importance of breathing during treatment
- The advantages of dry brushing summarized
- Contraindications
- Which brush to use?
- Other important tips to support a successful application
Before we go into the positive effects of dry brushing, we would like to take a brief look at Joseph Pilates and Body Scrubbing.
Joseph Pilates & Body Scrubbing
In my all-time favorite reading about the life of Joseph Pilates: "CAGED LION, Joseph Pilates & His Legacy", written by John Howard Steel, there is, among other things, an interesting passage in which John Steel writes the following.
I was taking a shower when suddenly the curtain was pulled back and he (Joseph) was standing in front of me. Fortunately I had used his industrial soap, but unfortunately not his brush.
Joe stepped right into the shower, dressed in his skimpy shorts and canvas shoes. He didn't worry about getting wet and didn't seem to have any regard for my privacy either, took the brush and started to soap it up.
"That's how you do it..." he said curtly. And then he started scrubbing me like I was a piece of outdoor furniture. From top to bottom. I was red as a beet and almost bleeding.
Joe held firm, "The body is trainable. It has a mind. And needs to be maintained and oiled like any good machine. The rust is scrubbed away...".
Joe removed dead cells with his brush. And no doubt a whole lot of live ones, too. Whether the pores remained open under his onslaught, I don't know....John Steel said.
Of course, we don't use industrial soap or brushes today, but utensils aside, Joe knew the importance of scrubbing his body even back then.
He felt firsthand that it invigorates the body and mind, stimulates the circulation and also tightens the skin.
I was also allowed to make this experience, thanks to my Ayurveda travels, encounters with TCM and diverse Kneipp experiences. For years I have started the day with dry brushing.
This ritual not only positively affected my body visually, but also regulated my low blood pressure, released happy hormones and made me start the day even more vital.
So what is behind the ritual of dry brushing? How, with what and how often should I perform this application?
I have summarized the answers to these questions after a long research. I would like to share this research and my experience with you in this article.
It should be said at the outset that although there are few evidence-based studies on the healing, body rejuvenating and positive physical effects. However, therapists and experts agree that dry brushing has strong positive effects on our organism.
Dry brushing - what does it do?
From the point of view of the ancient Ayurvedic healing method, in which the dry brush massage is called Garshan massage (gharsana means rubbing), this treatment mainly stimulates the immune system and is one of the most important daily applications in Ayurveda.
The aim of the massage is to move the lymph fluid in the direction of the heart through gentle rubbing, in order to eliminate toxins and metabolic waste products stored there via the liver and kidneys.
The fact that the lymphatic system is involved in the immune system through lymphocytes underscores the importance of dry brushing in supporting the immune system.
In the middle of the 19th century, the naturopath Sebastian Kneipp also became known for his simple water and herbal applications. Kneipp was also convinced that dry brushing is especially important in the cold season to strengthen the immune system and prevent flu-like infections.
Other positive effects
Other positive effects of dry brushing are:
- Regulate lymphatic congestion and prevent or reduce cellulite.
Various functional disorders of the lymphatic system, which among other things lead to lymphatic congestion, can be positively influenced by the daily application of TBM. Through the stimulation of the lymphatic system, even already existing cellulite can be alleviated, in the best case even prevented.
However, cellulite cannot simply be brushed away. - Smooth and soft skin due to effective full body peeling.
Dry brushing definitely makes the skin smoother and softer. Fewer care products are needed, because the peeling effect removes old flakes of skin and the skin can breathe again. The production of new skin cells is stimulated, making the skin look like new. - Energizing effect.
If you already have a head full of to-do lists in the morning, find it difficult to get out of bed, are tense inside and have the feeling of losing the connection between body and mind, you should definitely take the opportunity to get back in touch with yourself through this morning ritual.
Execution options
Just 5 minutes a day is enough to develop the positive effect of dry brushing. Experts and I recommend using it in the morning before showering, as the treatment has a stimulating and energizing effect.
Start with light pressure and increase it if necessary. The skin may redden slightly. However, you should not look like John Steel after Joseph Pilates' brush treatment. As with the Pilates workout, feel into your body,
- Start with the sole of the right foot and massage to the buttocks and groin (important lymphatic zone). Switch sides.
- Next comes the arms. Start again with the right palm and brush the arm to the shoulder and armpit (important lymphatic zone). Switch sides.
Then belly, flanks and back. You can brush the belly in a clockwise circle as seen from you. I personally also like to draw the lying 8 around the belly button. - Massage the flanks from the pelvis to the armpit. When massaging the right flank, raise the right arm and bend it slightly to the left to further open the side to be treated. Switch sides.
- Consciously support the flank massage with breathing.
- Then slightly bend forward and make circular movements with the brush in the kidney area. About 8 times.
- Finally, gently stroke out once more over the neck (important lymphatic zone) to the shoulder girdle, exhaling a little more consciously and forcefully, as if to throw off ballast.
More tips:
- Consciously include the most important lymph node regions: **neck and along the neck vessels - neck lymph nodes (stroke very gently here), **area above the collarbone, **armpit - axillary lymph nodes, **groin region - inguinal lymph nodes, **knee - popliteal lymph nodes.
- Concentrate on your breath during the application. Let it flow gently and deeply through your body.
"Take care of your body so that the soul feels good in it."
JOSEPH PILATES
The importance of breathing during treatment
Conscious breathing in conjunction with the stretching movements makes you feel grounded and at the same time free and balanced. The autonomic nervous system is stimulated, which also supports the function of the adrenal glands to reduce stress.
Advantages summarized
Advantages of dry brushing at a glance:
- Daily dry brushing has a detoxifying effect.
- Strengthens the immune system.
- Helps with migraines.
- Stimulates the circulation - therefore especially suitable in the morning for morning grouches.
- Regulates blood pressure.
- Provides a beautiful complexion.
- Happiness hormones are released.
- Positive influence on uric acid, cholesterol and blood sugar levels.
- Supports fasting cures and purifying treatments.
- Has a positive effect on the autonomic nervous system - stress reduction.
Contraindications
Contraindications & for whom dry brushing is NOT suitable:
- For people with highly overstimulated nervous system - a washcloth can be used here.
- In case of strong nervousness!
- Avoid spider veins and blue veins!
- Be careful with varicose veins!
- Heavily hairy areas and nipples should not be massaged.
- For damaged or irritated skin or skin diseases.
- For slim and thin-skinned people, a gentle massage with a dry, slightly rougher washcloth is recommended.
Which brush to use?
High-quality brushes - weals or scratches indicate a low-quality brush. Natural bristles are recommended by professionals.
I myself use copper brushes, also called monastery brushes, which are threaded with ultra-thin copper wires. Monks and therapists of TCM used these brushes against diseases and pain.
Other important tips
Other important tips for successful application:
Before dry brushing, drink a cup of warm water with a little lemon and a pinch of salt. This supports the removal of toxins and metabolic waste products. Good hydration is also important after dry brushing.
Application should be made with the window open or in a ventilated room.
Most often it is recommended to brush in the direction of the heart. This is to improve the appearance of the skin and stimulate the metabolism. The lymph flow can also be positively influenced, but it does not replace the basic technique of lymphatic drainage massage according to Emil Vodder and his wife. For those who are prone to pathological lymphatic congestion, I definitely recommend contacting an expert in lymphatic drainage for additional advice.
If this article appeals to you, try dry brushing. And write me your experience below the article in the comments section. I am looking forward to it!
Until then all the love,
Maria
Sources:
"CAGED LION, Joseph Pilates & His Legacy" by John Howard Steel, who knew Joseph Pilates personally. ISBN-101733430709.
In this book, John recounts his encounters with Joseph Pilates and his life partner Clara. He describes how, after the death of Joseph Pilates, who called his form of exercise Contrology, he became part of a small group that kept the training method alive. Today, the Pilates Method is practiced by millions of people around the world. The book is a fascinating read, part autobiography, part biography.
Effects of mechanical massage, manual lymphatic drainage and connective tissue manipulation techniques on fat mass in women with cellulite
https://pubmed.ncbi.nlm.nih.gov/19627407/
Dry Brushing and Lotion by Dr. Alan Christianson
http://integrativehealthcare.com/blog/dry-brushing-and-lotion
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