STOTT PILATES® Intensive Reformer in Sun Valley

I just got back from a lovely two weeks in Hailey, ID teaching a STOTT PILATES® Intensive Reformer course at Lisa Jenner’s Pilates Studio. I drove to Idaho from Portland with my two dogs and my camping gear, and while it was a long drive, I am so glad I decided to camp. Not only did my dogs have a great time, but I got to discover just how beautiful the wilderness is around Hailey and Sun Valley. Here are a few photos of my time in Idaho.

Moon setting over Deer Creek Valley.

Cody and Jake explore the terrain.

Working on knee stretches in Sun Valley.

Relaxing at the end of the course.

Lisa has a beautiful studio in Hailey in the Gateway Building. It was fun working in such a beautiful space with such great students too. Everyone worked really hard, but also had a lot of fun!

STOTT PILATES® RMR1 in Vancouver, Canada

Melanie

Special conditions- asthma, arthritis & degenerative disc disease

This question was sent and responded to through email, but we thought others might be interested!

From Jeff to Pacific NW Pilates:

Jeff Ong

From Leslie Braverman

Hi Jeff:
Thanks for your questions; I’m so glad you like the blog and will be attending some of Melanie’s upcoming courses and workshops; she is really the expert in this area, but I thought I would put in my two cents. I know she will have some comments for you to consider too.

This question about asthma as related to the principles of breathing is an interesting one; I don’t think I can recall being asked about it before. At any rate, I have not read a lot about the subject. That said, there are some interesting books out about the topic that you may want to look into. Alexandra Hough has written a book called “Physiotherapy in Respiratory Care” that talks about not only asthma but many other mild and chronic respiratory conditions.
She also has a whole section about breathing techniques for asthma.

To summarize, she says that certain breathing techniques can be used to diminish stress and anxiety (some of the triggers of asthma- although there are many, many others), aid in giving a person a feeling of control, promote relaxation and improve the efficiency of breathing. She emphasizes that the individual should find a comfortable way of breathing, it should be gentle (not deep or forced), encourage breath awareness and diminish residual tension (do these things sound familiar?!) She uses these techniques with patients and encourages them to do them regularly and, particularly, if they feel an attack coming on. I would love to hear if others, with asthma, have felt any changes, positively or negatively, from practicing pilates on a regular basis.

With regard to osteoarthritis (vs. rheumatoid) and degenerative disc disease, the first is a degenerative process in which cartilage around a joint wears away and the second is progressive structural degeneration of the intervertebral disc. Generally speaking, compressive, sheering forces at their respective locations will contribute to both conditions. Therefore, localized joint stability will be really important and, since we are speaking, specifically, about neutral versus imprinted spine and which is better for an individual presenting with spinal osteoarthritis and/or DDD, I would suggest that working in the spine’s neutral position will be most beneficial to individuals with these issues. Working in the spine’s neutral zone with support from the pelvic floor, transversus abdominis and multifidis will be vital to your client’s spinal health, and it will be important that they are cued to avoid bracing, overuse of their erector spinae and/or substituting other superficial muscles for these deep local stabilizers.

I know Melanie will have a ton more information for you about this topic. Diane Lee has also done some amazing studies about neutral spine and lumbopelvic stability; she is worth checking out.

Thanks for your note. Would you mind if I post this, along with our answers, to our blog? I think others will be interested in these topics too, and I would like to hear what others have to say. Let me know.

Thanks.
–
Leslie

Teaching STING, the performer!!

Melanie:
Tell us about teaching STING!!

Answer from Melanie Byford-Young

I arrived at the back stage of the amphitheater around 5:15 pm, signed in and heard the rules (no autographs, no photos, no personal questions, no throwing myself on him during the workout, no pinching his bum and squealing….the regular stuff). I was told that if we were working well together, the session may be an hour; if he wasn’t liking the workout, the session may be over in 15 minutes!!!! I was told to make it a difficult advanced workout, and not to be too nit picky.

(Imagine STING doing side splits on the reformer with his guitar!!- OMG!)

So at around 6pm, STING’s assistant went to ask him IF he would like to do STOTT PILATES®. He arrived at the door, we shook hands (as he gazed into my eyes and told me that I was one of the most beautiful women he had ever seen and that the reputation of Pacific Northwest Pilates proceeded my visit…oops, that is the fantasy version! Back to reality). So down to business.

I started with breathing side on the spine corrector and it was a nightmare!!! I swear I though he may stand up a walk out on me!!!! I ended up demonstrating one rep and from there on things went much better, thank goodness. I did some difficult stuff on the spine corrector and skipped over any other exercises with too many complicated steps/ cues.

From there, I went to the reformer and worked his legs really hard with footwork, sleeper and the jumpboard. From there, we continued with backrowing, long stretch and a series of advanced exercises like tendon stretch. STING does not talk much during the session, so it was funny when I asked if he was feeling the ab work and he barely squeked a “yes’ out of his mouth. When he was doing the side lying feet in straps work, he felt a huge adductor pull, let out a little yelp and said he would be hitting the high notes at the concert! He he he.

So I got to work with him for an hour, and when he said it was time to finish up, I said something like ‘ bummer’ and then got to do two more exercises! I had at least 12 more exercise planned!

STING is incredibly strong and flexible! Very focused and disciplined!

The highlight was after the session, we shook hands and he said something to the effect of ” well now I have to go and cancel the concert, and you have to go tell everyone”.

After that, I went out and met Carole, my husband Kevin, Daphna and her husband and several other friends. Needless to say, I was still flying and talking a mile a minute!!!! The concert was awesome, especially with Stings sweat on my finger tips!!! I got t touch STINGS bum!!

So there is the story! I did not get to meet any of the other band members nor his wife. I did not get a back stage pass, or an invitation to the villa in Tuscany (yet). Unfortunately, I tried to get Leslie or Daphna to be able to work with him the next night in the Gorge, but his people hired someone from Seattle who he had already worked with. Next time hopefully.

This week I am going to take my midweek madness course through the ‘Sweat like STING” workout. We are talking of posting it on our newsletter so you too can teach the STING workout.

Thanks to everyone for running with my energy and making this whole experience a reality and so much fun! You have now seen me at almost my highest energy level! Watch out if he comes back!

You guys are the best!

Wednesday group class….. watch out!
Melanie

Osteoporosis & Pilates

This question was sent and responded to through email, but we thought others might be interested!

Hi Pacific Northwest,
This is Christi Tuck from the YMCA in Colorado Springs. I thought I would run this question by your studio since over the years we have had your instructors come out to the Springs to do our CEC’s. Anyways, I have a client that was recently diagnosed with osteoporosis of the spine and osteopenia of the hip. I have done quite a bit of research regarding safe exercises for her, however I am still not sure about backward flexion, e.g. backrowing roll-down on the reformer … I know to avoid all forward flexion and lateral flexion. Her doctor said minimal spinal rotation with no resistance would be okay. Any thoughts on the backward flexion??
Thanks for any information you can provide. Have a great holiday weekend.

Sincerely,

Christi Tuck

Answer from Leslie Braverman:

Hi Christi:

This is a great question!

The conservative approach is to omit all flexion and rotation from a client’s workout. Unfortunately, most normal people have to conduct some flexion and rotation in their daily lives, so, in my opinion, it is a good idea that they know how to do these movements appropriately and without alot of loaded compression. Practically speaking, an individual will have to do these movements but should be educated to know what is appropriate for the overall health of their bones.

The thing I try to do is to make sure that the flexion and rotation is never in a loaded position and is done minimally during a workout (i.e. with lots of exercises that include extension and neutral spine spaced between.) Loaded flexion includes ANY inverted work. I would make certain never to do any roll over, short spine type of exercises. Especially because the thoracic spine can fracture easily, you want to make very sure that you omit these kinds of exercises—easily done. This is, of course, something to keep in mind when working in a group setting, also, when you don’t know all the students or their history very well.

In addition, you may need to be cautious with other types of loaded rotation or flexion that uses alot of spring tension or sends a great amount of loaded compression through the spine (I would be careful with things like stomach massage and elephant in a round back position). Also, exercises that combine flexion and rotation in one should, generally, be omitted (i.e. saw, stomach massage with twist etc.)

Do your best to keep your client working in neutral positions as much as possible. As an important aside, loading the bones in other ways would be great and makes Pilates a safe and effective tool for bone building! (i.e. footwork, jumping on the STOTT PILATES® jumpboard, armwork with the spine in a neutral position) all of these types of exercises are going to help your client to build bone without stressing one particular area of the spine too much. Good for you…. being a smart and inquisitive instructor!

I also hope that Melanie and Jean will put in their two (or three) cents!

I hope you are well…all my best to everyone in Colorado Springs.

Leslie

Reply from Christi:

Hi Leslie,
Thank you so much for your quick reply. Your information was invaluable and it also helped confirm the changes I have made to her workout. We had a private session on Friday with omitting the exercises you have mentioned with a main focus on staying neutral. She attended my reformer class yesterday so I was able to ask her how her body responded with the changes we made and I am pleased to say she felt great. Fortunately, she has been doing pilates for a while so her mind/body focus is wonderful. I am happy to hear that you think the jumpboard is a good option because she enjoys it. Thanks again for all your information.

Sincerely,

Christi Tuck