Day: October 21, 2016

Seattle Urban Squash’s first ever Sox Hop Disco Dance

Dear Members,

You and your friends are cordially invited to a night of Disco Dancing at Seattle Urban Squash’s first ever Sox Hop Disco on November 5th at

8:00 PM. Join us on the basketball courts at Seattle Athletic Club Downtown!

Some of you may have already seen young kids practicing on Squash Courts or huddled together studying intently as you rush past them towards your next gym class. Seattle Urban Squash (SUS), a 501(C)3 Public Charity working in association with our Seattle Athletic Clubs, is providing a comprehensive after school education, athletics, and community service program for kids from low-income families, creating pathways for higher education and a lifetime of opportunities. Kids face numerous challenges at school, but hardships faced by their families at home make it increasingly hard for them, potentially limiting their access to opportunities many of us take for granted. SUS staffers and volunteers work diligently year in and year out with a select group of kids starting from elementary school to help them focus on their studies, hone their game of Squash, and get involved in servicing their communities. In the process, our scholar athletes acquire crucial lifelong skills – commitment, diligence, resilience, integrity, and teamwork. In just the past 3 years since our inception, our students have significantly and consistently increased their reading and math abilities. We have averaged over 98% attendance across

250 hours of practice, community service projects, and field trips annually! As we kick-off our 4th academic year of this innovative and highly successful program, we invite you to join SUS at their informational and fundraising dance party to be held at Seattle Athletic Club Downtown Basketball Court on Saturday, November 5th, 2016 at 8 pm till late. The ticket prices are $30 and include a light buffet dinner, a drink ticket and a formal DJ to get you grooving to good old Sox Hop Disco party tunes (no hard sole or heeled shoes please!).

You will find the registration forms at our reception desks; please reach out to SUS staff directly for more information or sign-up online at

www.seattlesquash.org/events/2016/11/5/sus-soxhopdisco-party. Spread the word, bring your friends, and enjoy the evening for a good cause!

We look forward to seeing you groove with us!If you wish to learn more or volunteer in the Urban Squash program, please check out our website at

http://seattlesquash.org or email us at info@seattlesquash.org.

Pilates Exercise Of Month: Roll – Over

 Purpose: To stretch the lower back and hamstrings; develop spinal articulation and improve control of the abdominal muscles.

Note: if you have a bad neck or lower back, leave this exercise out.

  1. Lie on the mat with arms long by your sides; palms down. Lift both legs to a 60-degree angle from the mat.
  2. Inhale, lift the legs to a 90-degree angle. Initiate from the abdominals; bring your legs over your head peeling your spine off the mat. Keep reaching the arms long, shoulders pinned down. Don’t press onto your neck.
  3.  Exhale, open your legs just past shoulder width and flex your feet. Keep the back of your neck long to avoid any tensing. The arms continue to press into the mat. Your body weight should rest squarely in between your shoulder blades.
  4.  Begin rolling back toward the mat, feel your spine stretching longer and longer as you articulate down until the tailbone touches the mat.
  5.  When the tailbone reaches the mat, take the legs to just below 90 degrees and squeeze your legs together again. Repeat the sequence.
  6.  Complete 3 repetitions with legs together when lifting and 3 times with legs apart.

Head to Toe Checklist:

  • Keep your upper body glued to the mat- avoid rolling onto the neck
  • Don’t use momentum to roll over; use abdominals
  • Palms press into mat, arms long throughout.
  • Shoulders are stable on the roll down.

Visualization: Imagine your arms are lead bars pinning you to the mat.

SDT_NovBlogPilatesRoll-Over