Pilates and Posture: Kyphosis-Lordisis

One of the classic postural types is called Kyphosis-Lordosis. Characteristically, Kyphosis-Lordosis is a posture in which all the natural curves of the spine are exaggerated.

As seen above, the figure on the left side has increased the curve in the neck (hyper-extension), displacing his head into a forward position; notice the figure’s chin on the left is forward of his sternum, unlike the figure on the right where the head is erect and the chin is in-line with the sternum. In addition, the curve of the upper back (thoracic spine) on the left is more pronounced (increased kyphosis) and the shoulders are rounded forward. Likewise, the curve of the lower back (lumbar spine) is also exaggerated (hyper-lordodic). The exaggerated curve of the lumbar spine is accompanied by a tipped pelvis (anteriorly tipped).

In this set of pictures below, you can see the shape of the bones more clearly. Although the figures are facing the other direction from the figures above, you can compare the curves of the spine and position of the head and pelvis more clearly here. The figure on the right displays the ideal curves while the figure on the left displays Kyphois-Lordosis

So, what can be done in pilates to help offset this particular postural alignment?

First, you must understand what muscular imbalances are associated with this posture.

Because of the position of the head and neck, a small pad or other prop may need to be place behind his or her head during all exercises that are conducted on their back (supine). This will help to keep the head and neck in a more ideal posture. In addition, the individual may need to work in an imprinted position more frequently than in neutral. He or she may be able to eventually work in a neutral position as they become stronger.

Take a look, again, at the curve in the lower back. Notice how the muscles of the lower spine are shortened and the muscles on the front side (the abdominals are lengthened.) This individual will need exercises that encourage he or she to lengthen the tight lower back muscles and recruit the weak abdominals.

It is imperative that a student with lordosis of the lumbar spine, learn to use their abdominals to support their back instead of their hip flexors or hip extensors. In other words, often new students with a lordodic tendency (hyper-extension of the lumbar spine) try to use gluts (bum) or muscles in the front the hip to control their back. Because of this tendency to recruit the wrong muscles, they tend to remain unable to control their back even after years of trying to do “abdominal specific” work.

Here are a few exercises you can do to promote good balance of the abdominals, hip flexors and gluts and lengthen the lumbar spine.

First, Practice lengthening the lumbar spine correctly. Here the student is lying on their back with her legs relaxed over a pillow. She is gently elongating her back into the mat (you can slightly see how the purple waist band is tipped toward her belly button in the second photo), so that the curve in her lower back diminishes (i.e more of her low back touches the mat) . It is important to make sure that your abdominals are moving your back instead of your legs. Any gripping in your back muscles or legs indicates that you may not be finding your core muscles correctly.

sit-up:

Now, try to go into a sit-up position without gripping your legs and back. You are trying to keep your back from moving into a bigger curve (i.e. arch away from the floor.) Your movement may be very small. It is important that you train you abdominal muscles to bring your upper body off the floor instead of changing your lower back or using your legs.

Dead Bug:

Finally, see if you can keep your lower back lengthened on the mat (using your abdominals, like you did in the first exercise) and pick one foot of the ground without arching your back away from the floor. If this is too hard, imprint. Alternate legs.

It is also important to teach the upper back muscles (erector spinae) to learn how to extend the upper back. Take a look at the picture of the skeleton above. Notice how the upper back is rounded, this prolonged posture makes the upper back muscles very weak and the muscles on the front side of the chest very tight (the pecs). So, it is important that this individual learns how to move their back out of this curve, open their chest and work the weak upper back muscles.

Here are a few exercises you can do to promote extension of the upper back without creating unwanted hyperextension of lumbar spine:

Turtle:

Finally, because of the way the pelvis tips, the muscles in the front of the hip can become really short and tight. Conversely, the muscles on the opposite side (the bum and hamstrings) are really weak. Take a look at the little girl’s stance below. Because of the angle of her pelvis, you can see the distance between the front of her hip bone and thigh is very short.

Here is a good exercise to open the hip and, simultaneously, use the gluts and hamstrings:

Bridge

All of these exercises are best done under the supervision of a certified pilates expert.

Tight and Weak Hip Flexors

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

Hi
 
My name is Connie Bruce and I am a Stott certified instructor in Rochester, Minnesota.  I took my first ISP course with Melanie at the Sweatshop in St. Paul, MN this past May!  I was awed and inspired by Melanie’s knowledge and ability to teach/talk in “layman’s terms”. 
 
I have a couple questions that you may be able to use on your blog.
 
1.  Recently a gentleman told me he had a fitness test done and he could leg press approximately 500 lbs.  However, he cannot hold his legs in tabletop when doing mat work.  What exactly is going on in his body and what can I do to help him be able to hold his legs in tabletop?
 
2.  What is going on with someone who is unable to sit cross-legged?  Specifically, when they try to sit cross-legged, their body leans back, their knees stay lifted quite high, and they look extremely uncomfortable in that position.  Again, what can I do to help them be able to comfortably sit cross-legged.
 
Just an fyi – I do know the various modifications to help the above people, but what I am wondering is what is the permanent – so to speak – fix?
 
Thank you in advance.  I love checking into your blog page to see new posts.  I have only been teaching since the end of 2007 and I am starving for any and all wisdom/advice I can find on how to help clients get the most out of their pilates training.
 
Connie Bruce

Response from Melanie-Byford Young:

Hi Connie! Great to hear from you, especially with such great questions!

1.  Recently a gentleman told me he had a fitness test done and he could leg press approximately 500 lbs.  However, he cannot hold his legs in tabletop when doing mat work.  What exactly is going on in his body and what can I do to help him be able to hold his legs in tabletop?

THERE ARE A COUPLE OF THINGS GOING ON HERE. FIRST, THE LEG PRESS, AT THE GYM, USES THE HIP AND KNEE EXTENSORS, WHERE HOLDING HIS LEGS UP IN SPACE IS USING HIS HIP FLEXORS (PSOAS, ILIACUS, RECTUS FEMORIS, TFL, ADDUCTRS ETC).

SECONDLY, THIS MAN HAS POWER, BUT NOT STABILIZATION AND HENCE CANNOT MAINTAIN HIS SPINAL POSTURE AGAINST THE LOAD OF HIS LEGS. YOU COULD REST HIS LEGS UP ON A STABILITY BALL, OR AGAINST THE WALL, WHILE HE DOES AB WORK OR ARM WORK. OVER TIME, HE WILL DEVELOP THE TONIC CONTROL OF HIS SPINE AND LEGS, AND BALANCE HIS CONTROL AND POWER. PROGRESS HIM WITH SINGLE AND DOUBLE LEG STRETCH, AND SCISSORS. HE MAY HAVE AN EASIER TIME WITH THESE EXERCISES INITIALLY WITH HIS PELVIS UP IN AN ARC BARREL SO THAT GRAVITY HELPS HIM INSTEAD OF CHALLENGING HIM.

2. What is going on with someone who is unable to sit cross-legged?  Specifically, when they try to sit cross-legged, their body leans back, their knees stay lifted quite high, and they look extremely uncomfortable in that position.  Again, what can I do to help them be able to comfortably sit cross-legged.
 

THE INABILITY TO SIT CROSS- LEGGED CAN BE CAUSED BY SEVERAL ISSUES, INCLUDING: RESTRICTIONS WITHIN THE PELVIS, TIGHTNESS OF THE HIP ROTATORS, TIGHT ANTERIOR HIP CAPSULE/ DEEP ANTERIOR HIPS, OR ISSUES ALONG THE LATERAL MYOFASCIAL CHAIN.

 WHAT CAN YOU DO? START BY SITTING HIM UP ON CUSHIONS OR A CHAIR FOR ALL SEATED WORK IN ORDER FOR HIM TO BE ABLE TO ATTAIN AND DEVELOP HIS NEUTRAL SACRAL, PELVIC AND LUMBAR POSITION. DO SWAN DIVE PREP AND SINGLE LEG EXTENSIONS IN ORDER TO HELP DEVELOP HIS LUMBAR EXTENSORS AND MOBILITY THROUGH HIS HIP/ SIJ/ LUMBAR SPINE. FOR HIS HIPS, DO EXERCISES TO HELP INCREASE MOBILITY AND STABILITY, INCLUDING BENT KNEE FALL OUT, ONE LEG CIRCLE, BEND AND  STRETCH, SIDE LEG LIFT SERIES, AND FOOTWORK ON THE REFORMER IN LATERAL ROTATION. FOR HIS PELVIS, MAKE SURE THAT HE IS ABLE TO ‘OPEN THE FRONT OF HIS PELVIS’ WHEN TRYING TO ATTAIN THE CROSS LEGGED POSITION; IF SOMEONE OVER-RECRUITS THEIR ABS AND PULLS THEIR ASIS TOGETHER EXCESSIVELY, THEN HE WILL NOT BE ABLE TO EXTERNALLY ROTATE THE HIP AND ATTAIN CROSS-LEGGED SITTING.
TO SUMMARIZE, ENSURE PROPER STABILIZATION AND MOBILITY OF THE PELVIS, WORK ON MOBILITY OF THE HIP IN THE SOCKET, AND WHEN IN SITTING, SIT HIM UP ON A RISER HIGH ENOUGH TO ALLOW NEUTRAL SACRUM AND PELVIS AND A FREEDOM OF MOTION.

Thanks for letting us use your questions on the blog to help others!

Melanie

When is massage a necessity, not just an indulgence?

I don’t know anyone who doesn’t like a good massage, but most of the people I know, including myself, only get an occasional massage–either when things are really out of wack, or if someone gives us a gift certificate or something like that. As a pilates instructor, I work with muscle imbalances all the time and I am highly aware when someone has an abnormal degree of myofascial tightness. I can devise and teach a lot of exercises that will help to create more mobility and muscle balance, but I often advise clients to seek out additional body care to address these specific issues and resolve them more quickly. But do I follow my own advice? Rarely!

This weekend, I treated myself to a great massage with a couple of friends. It was designed to be a treat for a friend who has had some serious health issues, but I realized about half way through the massage, how much my body needed this. Places that are chronically tight, become less proprioceptive. The body shuts down some of the feedback mechanisms otherwise we would be bombarded with pain messages throughout the day. As this area becomes less “aware”, it also becomes less “intelligent”. It doesn’t move as well as it should because we have shut off communication to those tight spots. What a good massage does, is bring much needed stimulation and blood flow to these affected muscles. The massage will also help to lengthen and stretch the tight areas and restore a better range of motion to those muscle groups. Suddenly we are able to move with more freedom and control and we wonder why we don’t do this more often!

I can’t afford to get a massage every week or even every month, but I do resolve to get one more often. It’s not a luxury–it’s a necessity!

Pilates for Equestrians

Pilates and Posture: What is ideal?

Yesterday, one of my new students asked me if I thought Pilates could help their posture, and I told her that over the last ten years, I have seen countless numbers of students radically improve their posture through pilates. So, she asked me to analyze her posture and suggest exercises that would be most beneficial for her to do. Of course, I did this for her, and she was able to leave the lesson with five or six things that she could focus on while working in group classes and on her own.

Later, I realized that this would be a great topic to focus on for our blog. So, here is my first entry about Pilates and Posture. Today, I will talk about what is commonly considered “Ideal Posture.” An ideal posture (or standard posture) is something that we strive for.

In general, ”good posture” is one that promotes overall balance for all the joints and organs and minimizes stress and strain throughout the body. Good posture allows joints to glide and move as they were meant to, minimizing unwanted grinding or sheering. Good posture also is “conducive to good alignment of the abdomen and trunk, so that the chest and upper back are in a position that favors optimal function of the respiratory organs” (Florence Peterson Kendall, PT)

As seen in the profile picture below, the spine has its’ normal curves, the pelvis is level (the two hip bones in the front (ASIS) are on the same plane as the pubic bone), the hip joint is centered in the socket and the thigh bones are stacked directly over the bones of the lower leg (tibia and fibula) and the head sits balanced on the spine so that there is a slight (lordodic) curve in the neck and the chin sits in line with the sternum.

The back view of an ideal posture, seen to the right, shows the head balanced (neither tilted or rotated), a straight neck, level shoulders and shoulder blades, a straight spine (right and left sides of the trunk are symmetrical), level pelvis and neutral hip joint and knees. The toes are pointing slightly outward.

 Since there is a direct coorelation between the static alignment of the bones and the balance of the muscles which attach to them, pilates exercise can be used as means to change posture. In order to do this effectively, one’s posture should first be analyzed for deviations that appear different from the standard posture. Then, a qualified instructor should be able to select exercises that help to lengthen or strengthen muscles that contribute to the postural deviation. In addition, the instructor needs to be able to successfully guide the student through the exercises, using props or modifications as needed, in order to ensure that the student is effectively changing their habitual movement pattern and using the correct muscle groups throughout.

Stay tuned for more entries about posture and learn about the three classic postural types and which pilates exercises may be most beneficial to focus on in each case.

Waiting to Exhale

Years ago, I was lying on a mat listening to the Master Trainer quote Joseph Pilates on the foundation of his method: Breathing.

“Above all, learn how to breathe correctly.”

I remember thinking, ‘If this is step one, I might not be able to get this.’

Over the years as I have introduced breathing to my clients, I have often found I am not alone.

Client: “I am not a good breather.”

Me: “You’re a natural breather! And if you can breathe, you can do Pilates.”

For me, exhaling seemed more obvious at first. Maybe that’s because I was holding my breath in concentration so often my lungs were exploding. As I followed the instructions to fill the lungs completely, I became aware of the challenges of “breathing correctly”.

My inhalations were short with only my upper chest and neck feeling full. My exhalations seemed to have a longer duration but they did not feel complete either. The harder I tried to suck back enough air to fill my lungs three dimensionally the more it became clear something was missing. My body was literally waiting to exhale.

“To breathe correctly you must completely exhale and inhale, always trying very hard to “squeeze” every atom of impure air from your lungs…”

A full and complete inhalation requires a full and complete exhalation. Exhaling all the air creates a vacuum in the lungs which allows them to inflate on the inhalation like two giant balloons.

As I exhaled until there was no more air to expel, I was amazed to find the air gently filling to the edges of my lungs almost automatically. My intention was on the complete exhalation and the happy, unforced result was a full inhalation.

This complete breathe is the power that revs up the engine of the body by way of the heart and bloodstream.

“These exercises induce the heart to pump strong and steadily…and drive the pure fresh blood to every muscle fiber of our bodies.”

In this way, Pilates breathing is dynamic and able to support movement. The involuntary process of breathing is focused and its power harnessed to maintain the healthy movement patterns of our bodies on mats and reformers, as well as, in our daily lives.

So here’s to exhaling to completion and taking our bodies out for a spin on all the air that comes in!

Janet Nordlund is a fully certified pilates instructor through Momentum Studio of Albuquerque, and has been teaching clients in the Portland area since January 2006.

* All italicized quotations are taken from Return to Life through Contrology and Your Health, by Joseph Pilates

Happy hamstrings: What is the best way to stretch?

Having good hamstring length is important for all athletic endeavors and to comfortably do regular every day activities; to bend over to tie your shoes you will need elongated hamstrings. Without lengthened hamstrings, undue stress and strain may occur in the back, hips and knees.

Commonly, people know static stretches to build passive hamstring length. An example of static hamstring stretching would include lying your back while your instructor holds your leg in the air.

This photo illustrates a static stretch for the hamstrings using a wall to support the leg rather than a person

Static stretching will encourage the muscles to relax in order to create elongation, however, because the stretch is done passively, it may create an imbalance with the opposing muscle groups, make the muscle less sensitive to neural messages sent to the it by the brain, which diminishes its’ ability to generate force, and reduce blood flow in the stretched muscle. Therefore, static stretching is not considered a wise way to stretch prior to strenuous activity; a static stretch should only be held for 6-30 seconds, and should be done only preceding a gentle activity.

A dynamic hamstring stretch, conversely, involves actively taking the muscle in and out of a stretch. Since good flexibility is specific to body position and speed, a dynamic hamstring stretch will lengthen the muscle, but also prepare it for quick, ballistic and/or explosive activity. Consider when a soccer player kicks a ball or a martial artist kicks an opponent, he or she requires long muscles that can respond quickly in a variety of positions. In addition, since dynamic stretching increases blood flow to the muscles, it is an ideal way of stretching to prepare the muscles to be able to lengthen during a variety of situations- from playing sports and to doing other daily activities as gardening or picking up heavy objects. Training your hamstrings to stretch dynamically can greatly diminish the risk of tears and other injuries.

There are numerous exercises on the pilates reformer that can be used to dynamically lengthen the hamstrings. Here are three great exercises that can help you create long, strong and responsive hamstrings.

Feet in straps:

The back is stable against the carriage using the abdominal muscles, and all the muscles of the legs are active (gluts, hamstrings and quadriceps) to maintain the extension of the knees and to create resistance against the straps. When the legs are brought towards the body, the hamstrings are elongated, but the opposing muscle groups are active and the spine and pelvis are stable. This exercise begins slowly and can progress to a faster pace (still with control), 8-10 times.

Elephant:

During elephant, the gluts and hamstrings actively work to press the carriage out, simultaneously, the spine is supported in a neutral position. Then, the carriage is pulled in by using the hip flexor muscles. Notice that the upper body remains completely stable while the movement occurs at the hip joint, as if it were a hinge. This exercise begins slowly and may progress to a quicker pace (still with control), 8-10 times.

Front Splits standing on the floor:

In this exercise, the front leg is straightening to push the carriage out and bending to pull the carriage back in. The quadriceps are working to straighten the knee creating a hamstring stretch, then the hamstrings are working to pull the carriage back in. This exercise begins slowly and can progress to a quicker pace (still with control), 5-8 times.

All of these pilates exercises should be executed under the guidance of a certified pilates instructor.

Cross-training for female teen athletes

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

Hi! I teach STOTT PILATES at two great studios in the Chicago suburbs…The Pilates Body and Oak Brook Racquet and Fitness Club.

My question is about female teen athletes. I would like to develop a cross-training workout for this population: One that enhances their play and also protects them from injury (including, but not limited to injuries of the ACL and knee area).

What are your suggestions?

Many thanks!

Salle Huber

Answer from Leslie Braverman:

Hi Salle:

Thanks for your note. I think Pilates will be a great cross-training program for your girls. There are many wonderful STOTT PILATES workshops that you can take that will give you exercises and specifics for training with this unique population. I would recommend:

Functional Fitness for Racquet Sports on Mat and Reformer
Jumpboard Intervals
Athletic Conditioning on the Reformer and/or on V2 Max and/or on the Stability Chair
Mini Trampoline workout (this is new and not up on STOTT PILATES site yet)
BOSU workshops

You can find descriptions about these at:
http://www.stottpilates.com/education/cont-ed/index.html

All these workshops will help you enhance your skills as a teacher for working with athletes that play racquet sports. The golf conditioning workshops may be beneficial to you as well. The jumpboard, BOSU and trampoline workshops, listed above, will help you create workshops that promote balance, endurance and power for your athletes. This way you are helping them develop all the finesse that is required to be stable around their joints and providing them with workouts that “surprise” their joints so they can adapt to a variety of situations.

Melanie’s Lower Extremity Series in the month of May might also interest you. Of course, these workshops are not specific to working with athletes only.

Our studio is offering many of these workshops listed above. You can see the schedule for 2009 here:
http://www.pacificnwpilates.com/stott/5-workshops/home.htm

I hope this information is helpful. I am forwarding your note along to Jean, Melanie and Traci in case they have other things to add.

Best of luck,

Anatomy of the Pilates Reformer

The pilates reformer is an amazing piece of equipment. The design is simple and, yet, it is extremely versatile, enabling one one to do hundreds of different exercises that strengthen and/or stretch the arms, legs and trunk.

There is a carriage in which one can sit, kneel or stand on and which glides back and forth. On the underneath side of the carriage or wheels which allow it to glide and 5 different springs which create resistance to work against.

Resistance can be created for the arms or legs in various positions by either placing the hands or feet on the footbar (the bar at the front) or by putting the hands or feet into the straps. Depending on the exercise, all parts of the body can be used to either move the carriage or to stabilize the body against resistance that is very light or very heavy.

 In this particular exercise, the student is rotating her spine against resistance when she turns to the left, using her obliques, to create the rotation.

 The focus of an exercise, muscularly, can change depending on the amount of resistance (number of springs). For example, In this next exercise (pictured below), the student is pushing the carriage in and out with her arms. If the weight is lighter, then it takes more effort to control the position of her back to maintain a plank position, if it is heavier than it becomes more challenging for her upper body.

    This remarkable piece of equipment also allows you to use the straps to work the upper body and legs while, simultaneously, working the abdominals to create length of the spine. Seen here, the arms are working but also the spine is rounding into a deep curve.

The reformer also allows you to build strength and flexiblity by controlling the carriage in a standing postion. Imagine trying to keep the carriage pressed out and bending forward (as seen below) on very light spring weight! This exercise is a great workout for the muscles on the inside of our legs and challenges flexibility of the hamstrings, coordination and balance!

Back to Sun Valley!

I just got back from Hailey, Idaho where I taught the Chair Module at Lisa Jenner’s Pilates Studio.  (http://lisajennerpilates.com/index.html) Getting to Hailey takes a while, but it is always worth it. The mountains are so beautiful there and I have always been lucky with the weather. It was just gorgeous this weekend!

Sunrise from Claudia's house

I arrived about two minutes before the course was due to start (plane was delayed), but immediately felt relaxed upon entering Lisa’s beautiful studio. There is a lot of zen art in this building which creates a beautiful atmosphere. The chair module is really fun to teach. We go through all the essential exercises the first day and then all the intermediate the second day and then have time to practice teach and do postural analysis and programming the third day. The students all had a great time, though I think everyone’s hip extensors were “talking” a bit by Sunday!

Hamstring Press Hips Up, Single Leg Pulses

I feel lucky that I have gotten to teach here three times within the last year. I know Melanie will really love it when she is here to teach the ISP course!

A slice of pilates heaven in Puyallup, Washington

Just spent the weekend in Puyallup, Washington (just outside Tacoma) teaching a STOTT PILATES level one Barrels Module at lovely Studio Malulani www.studiomalulani.com

Because of the flooding on I-5, I had to fly to Seattle and then drive south to the studio. Of course, the second I arrived, all signs of stress disappeared as I was warmly received by Johnette Schiesz, the owner of Studio Malulani, a STOTT PILATES instructor and Reiki practitioner. The studio is like a slice of pilates heaven.

The girls learned all the essential and intermediate level one barrel work this weekend, and they did beautifully. Each year, Studio Malulani hosts Pacific NW Pilates to teach one or two courses or workshops. In fact, the studio has already trained about ten students to become STOTT PILATES instructors. This spring Melanie will be going there in July to teach the STOTT PILATES Injuries and Special Populations course- I’m jealous!

What’s the difference between yoga and pilates?

Frequently, people ask me what the difference is between yoga and pilates and if they should practice one versus the other. While there are differences, there are many elements of pilates and yoga that complement each other.

Yoga which means “union,” is a highly sophisticated system of whole-body integration. It has a physical component, the asana (postures or poses) that promote toning and strengthening muscles, flexibility and range of motion, balance and relaxation. It generates motion without causing strain or imbalance in the body. It also asks for a full union of body, mind and spirit, so you can’t be distracted while doing yoga–you need to be fully present. Yoga is a spiritual practice, providing tools to help quiet the mind, become more grounded, and live in harmony and tranquility.

Pilates, on the other hand, is an exercise form developed by Joseph H. Pilates during World War I. The Pilates method emphasizes building strength and improving posture, balance, coordination and stamina. The exercises can be done on the floor (mat-based Pilates) and on specialized equipment. Designed to strengthen, stretch, and stabilize muscles without building bulk, Pilates can benefit anyone. In Pilates, emphasis is placed on ensuring that the movement is done fluidly, but, accurately: The quality of the movement is more important than the number of repetitions completed.

So, what are the similarities between the two methods?

• Both methods facilitate deep concentration and integration of the whole body. Often described as the mind-body connection, this leads one to be fully present and in the moment
• Both improve alignment and posture and create a sense of balance in the body.
• Both forms are excellent for injury prevention. Both promote healing and help facilitate recovery from injury.
• Both are interested in creating a sense of energetic flow through the body, facilitating grace, poise and coordination.
• Both forms have been “tried and tested.” They aren’t just some new fitness fad.

What are some of the main differences?

• Yoga adds a spiritual element to the mix. The Indian sage Patanjali wrote the yoga sutras thousands of years ago, describing the spiritual and philosophical path of yoga.
• Yoga takes a holistic approach to the body, while Pilates focuses on a specific area called “The Powerhouse.”
• Pilates improves flexibility by fluidly moving the limbs in their full range of motion against a stable base of support, while yoga improves flexibility by lengthening muscles during dynamic poses (asanas).
• Yoga offers tools to aid in relaxation, relieving stress, and meditation.
• Breathing is very important in both forms, but the technique is different.

Why is the combination so beneficial?

• The concentration required in a Pilates workout really helps build the focus that is required for doing the yoga asanas (poses), pranayama (breathing techniques), and meditation.
• The focus on precision and movement technique, emphasized in Pilates, assists the yoga student to work more correctly.
• The asana in yoga give the Pilates student a broader scope of practice to apply stability and good technique.
• The stronger core body developed in Pilates, gives the student confidence to go more deeply into their yoga practice, more safely.

Practicing both Pilates and Yoga, gives a student more tools for developing a whole body that is vital, aware and adaptable.

How to do quality pilates when you’re on a budget

Given the current economic climate, it is not surprising that people are having to cut back on their pilates lessons. It’s also not surprising that gyms with pilates programs are having to cut back on their programming. So, what can you do to keep in pilates shape and watch your wallet?

You could select a DVD or find a workout online that you like, but the problem with that is you don’t receive any feedback about how you are doing the exercises and with pilates, feedback is paramount!

Instead, find a reputable instructor in your area (see my recent blog about finding a good pilates intructor) and ask he or she to select a Pilates DVD that is appropriate for your fitness level. Then purchase a small package of private lessons with that instructor in order to work on the exercises highlighted int he DVD. Especially if you have an injury or other special condition, it may be really important to make sure that your pilates technique is being evaluated; in some cases, your instructor may suggest that you omit certain exercises that are taught on the DVD.

Over the last several months, some of my students have chosen this option when they didn’t have the financial means to come to the studio every week. This method has also worked well for students that travel alot. In some cases, these students have continued to supplement their training with group classes while others have simply worked at home and then come in once a month to get their routine changed and their technique reassessed.

This solution requires discipline, but it can be an excellent alternative to getting out of shape or losing interest in your workouts when money is tight. Ask your instructor to provide challenges for you to meet and things for you to work on by the next appointment.

Another idea is to look for studios in your area that offer lessons with Pilates apprentices. These are pilates teachers-in-training that have completed all their course hours but have not completed their examination. In many cases, these students will teach you privately at a highly discounted rate, and they are often observed by a seasoned professional. Check out pilates centers in your area that train students to become certified instructors and offer this as an option.

Here is a link to STOTT PILATES Licensing Centers located throughout the world:

http://www.stottpilates.com/education/centers.html

Each of these locations has an Instructor Trainer available. Licensing centers train students to become STOTT PILATES teachers, so these are some of the most elite studios in the industry, and many of them offer discounted lessons with apprentices.

If none of these locations are convenient for you, check out the Instructor Finder search for other certified STOTT PILATES instructors that are near your area at:

http://www.stottpilates.com/finder/infosearch/infocustomerconfirm.lasso

Good luck!

What, exactly, is “the core?”

It’s surprising to me how common the term, “the core”, has become. I hear people talk about it all the time. “I’m going to pilates to work on my core,” or “I think my core is really weak.” But, what exactly is “the core?”

Specifically, “the core” is describing the joints (articulation of two bones), ligaments and muscles that stabilize the rib cage, middle and lower spine, sacrum and pelvic region. When we exercise, “the core” refers primarily to the muscles that control or stabilize this region.

Imagine your trunk, specifically the region from your ribcage to your pubic bone, as a three-dimensional cylinder. If you wrap a large sheet of paper around your trunk, you would have the sides of the cylinder. Then imagine, if you could put a top on the cylinder just under your rib cage and a bottom on the cylinder underneath your sit bones and pubic bone (as if you were sitting on it.) This is the area that is your core.

The core muscles around this region need to co-activiate in order to create and maintain intra-abdominal pressure. That’s seems technical, but mostly what it is saying is that all the muscles in this region that are close to the bones need to work together to create the right amount of pressure to create stability in the trunk. This stability is important because without it your joints and discs are allowed to move too much. Too much movement at any particular joint will create unwanted sheering and will not allow the loads of weight bearing and movement to be transferred between the trunk, pelvis and legs effectively.

Now, imagine you are a long distance runner and every time you move your legs to take a stride, one or two parts of your spine move more than the other parts. In essence, you “give” too much at one or two joints thus creating a lot of friction and sheering at these regions. Over time, these joints will begin to break down, and you may end up with spinal degeneration (i.e. facet syndrome, spinal stenosis, degenerative disc disease).

The primary muscles of your core (that make up the imaginary cylinder) are the pelvic floor (the bottom of the cylinder), the transversus abdominis (the front and sides of the cylinder), the diaphragm (the top of the cylinder), the multifidis (the back of the cylinder) and some of the deep fibers of the psoas muscle.

Learning how to use these muscles correctly during exercise will help develop your core strength and minimize injuries to your spine and pelvis. Cool, huh?

Stay tuned for more information about core stabilization and exercises that help you strengthen it most effectively!

Tips for choosing a pilates instructor

Pilates training is a very detailed system of exercise, so it is important that you look for an instructor that is qualified to teach it. He or she should have a full command of the work and know how to instruct and design programs for students of all levels. Here are some things to keep in mind when looking for a pilates instructor:

1.) What are the instructors credentials? Is the instructor certified to teach pilates, and if so, how long and intensive was their training? Unfortunately, at this time, there are no state or national requirements necessary to be considered a pilates instructor. Some training programs are done over weekend while others require hours of training and a thorough examination.

2.) On the first day of your lesson, does the instructor have you fill out a questionnaire and follow-up by asking you further detailed information about your history, concerns and goals? The instructor should make a point of ensuring that the lesson that he or she is giving you is about your needs.

3.) During the class, is the instructor clear, focused and able to guide you through exercises using a variety of cues (verbal and visual)? Do you find that you are confused most of the time during the class or unable to follow along with the class easily? Your instructor should be able to conduct the class in such a way that is challenging but also encouraging; confusion only leaves students feeling frustrated.

4.) Is the instructor able to modify exercises and be adaptable to the students’ needs in the room? Good instructors will be able to help each student in the room and give suggestions to a student that is unable to execute an exercise properly; the use of a prop can often help a student achieve success and work up to the full version of the exercise.

5.) Is the instructor professional? Does he or she begin class on time? Does he or she seem courteous and maintain consistent behavior towards students?

6.) Is the instructor knowledgeable and portray him or herself as a fitness expert? Likewise, does the instructor know his or her limitations? It is important that he or she knows when to seek the advice of another professional, if necessary.

7.) Overall, following the class, does your body feel good? Do you feel inspired and encouraged to continue doing pilates? It is important that you feel that your instructor’s personality, teaching style and energy is right for you.

Next Page »