SHARE PILATES is a NEW community forum for pilates instructors.

SHARE PILATES is what we are calling our “in-house” educational workshops. Now we are opening them up to other instructors in the community! Come join us for a one-hour exploration about different pilates topics or issues related to movement.

Only $10 for each workshop!

These workshops range from a fun and innovative workout to an anatomy based review. Check out our upcoming listings below:

Ideokinesiology & Laban Movement Analysis with Jean Leavenworth
Aug. 15th 2:15pm-3:15pm

Dancing Without the Stars with Leslie Braverman
Sep 26th 12:15pm-1:15pm

Gyrokinesis with Melissa Framiglio
Nov. 7, 2:15pm-3:15pm

Foot Mechanics with Melanie Byford-Young
TBA, Winter 2010

Call or email the studio today to register or for more information!

(503) 292-4409 or info@pacificnwpilates.com

Is Your Ab Workout Hurting Your Back? Comments about The New York Times Article

There has been alot of “talk” about an article written for The New York Times by Gretchen Reynolds entitled “Is Your Ab Workout Hurting Your Back?”

We thought others might want to join in on the conversation! We welcome your thoughts.

Here’s the original article:

http://well.blogs.nytimes.com/2009/06/17/core-myths/?emc=eta1

Comment #1:

That’s kind of confusing. What is he saying exactly? No transversus/no scoop? Yet, some of the exercises are like what we do. What’s your take?

My take on it is that having a stable trunk is far more complex and integrated then just asking someone merely to pull in their abs and do thousands of crunches a day.

He is not saying that we shouldn’t do them at all but says, “(i)nstead…a core exercise program should emphasize all of the major muscles that girdle the spine, including but not concentrating on the abs.” He points out doing exercises as plank and swimming prep (bird dog)- again exercises that require integrated stability in neutral positions. This supports everything that we already teach at our studio, and our mentors (Melanie, Greta and others) have been expounding for years. As we know, “the core” is comprised of not only the abs, but the deep psoas, multifidis and pelvic floor. The article does not go into these specifics, but instead, points out that “if you concentrate on strengthening only one set of muscles within the core, you can destabilize your spine by pulling it out of alignment.” This idea of balance in fitness is something that I think all of our teaching supports.

The only thing about this that could be bad is that it is not specific enough and some people will now believe that doing ALL pilates and personal training is bad for the them; those people that actually read it, with some knowledge base, that have done work with someone that doesn’t just give thousands of crunches, roll ups and imprinted back exercises sees that good exercise requires balance from all the muscles groups, will see the validity of the article. My take on the “pulling the belly button in” is the fact that most people can’t do this without flattening their back and putting undue stress on their discs.

That’s what I think anyway.

Comment #3

Thank you – this is very interesting. I hope we will have a “Share Pilates” about this and possibly other research and experiences that we are learning about that inform how we exercise.

Comment #4

Thanks, Leslie, for forwarding this article. It was interesting and, for me,affirming that the work we are doing with people is actually focusing on the whole of the body and the whole of the core muscles thruout. Pilates is helping their “abs”, their spines, their joints and their overall body alignment, symmetry, strength and flexibility.

On a positive note, I think there is always a place for modern movement applications and advancements in the understanding of functional anatomy to be incorporated and applied to health and fitness instruction. I would also agree with this author that the oversimplification of the Pilates Method (or others that attempt to address “core support” and functional movement) to simply telling people to do crunches and suck in their abs is one that has the potential to endanger people’s overall posture and make them injury-prone. I would also say too that it reduces and impoverishes the benefits/contributions that Pilates and others attempted to make to overall fitness and wellness.

However, I can’t help but respond to what seems to still be a good bit of nebulous understanding about “the core” that even the writers of this article seem to have….
Here’s a few i.e.’s from the article:

1. Transverse Abdominus is the only/primary core mucsle (leaving out the PF, rest of the deep abs and all the deep spinal muscles)

2. People who are working their core(per article TA) are getting 6-pack abs…that’s Rectus’ domain not the deep abs and, of course, they may hurt their backs that way.

3. Working the core in Pilates-type classes focuses only on the abs (I would agree this is probably the case in the gym format classes and people can get hurt). However, Joseph Pilates says several times that the uniform development of the muscles of the whole body and its balance is primary to his work and to moving well in the world.

There’s my off-the-cuff response to the article. Thanks for contributing to my brain working a bit today,

Comment #5

I had similar feelings…I thought the article was great in some respects, but the fact that some of it was vague would make a less-informed individual assume that all pilates could be bad. I think that the writer or person interviewed could have been more specific about what is considered “the core” too.

Comment #6

I agree with your take as well. Posting the conversations on the blog could be good. Makes me want to respond to the NY Times too.

Home Workout Workshops

Every year, students ask us to create some workshops that can be done at home, on vacation or during the holidays. So, we have finally done it! Here are a list of 1 hour workshop give you the tools and the techniques for a great workout at home or on the road! 

Each of these workshops involves a unique piece of equipment that will either provide resistance, challenge your balance or help release tension. Check out the listings below:

1. Wobble Cushion Workout with Melanie! June 27th 12pm-1:15pm
   $35 which includes the wobble cushion or $25 for just the workshop (must bring your own wobble cushion)
2. Flexband to the Max with Traci! July 25th 2pm-3pm
   $35 which includes flexband and STOTT PILATES DVD, or $25 for the workshop and bring your own flexband.
3. Yamuna Body Rolling Balls with Jean! Aug. 15th 12pm-1pm
   $35 which includes the Yamuna calf rolling ball, or $25 for the workshop and bring your own Yamuna Calf Ball.
4. Travel Workout with Tubing Kits with Leslie! Nov. 7th 12pm-1pm
   $60 which includes the J-Fit Tubing Travel Kit, or $25 for the workshop and bring your own kit.

Call the studio for more information and to sign-up.

The Pilates “V”: Vital Exercise Tool or Pilates Dogma?

This question was emailed to us, but we thought others might be interested!

Hi Leslie,
I recently had an instructor teach me as part of an interview process & i try to be open to other schools but in every exercise that was open chain i had to be in the Pilates v,so i asked why?The response was stated with attitude that inner thighs help activate the corset,& it was  said as if a scientific fact.I know partly this is true,but parrallel add & abd with a ball between the legs helps activate adductors & inner thighs,but they kept repeating on & on about Pilates v as if it was the most effective or the only way that worked.
I did not want to get into a battle or even sound as if i was correcting them,but could you let me know how you would have responded as i would be interested in your thoughts!
Best regards

Lucy Garcia

Response from Leslie Braverman:

Leslie

Ideas for working with a spinal fusion

This question was emailed to us, and we thought others might be interested!

Hi Leslie,

I have a client who is 25 and has two metal rods in her back, one on each side of her spine because of terrible scoliosis. She is not very mobile because of the rods, she can manage imprint and neutral but can only do extremely limited flexion and extension. The muscles in her lower back are obviously imbalanced, very strong on her right side and almost non existent on the left. What would you suggest for helping balance out her core strength considering her lack of mobility? Thanks so much!
Erin Whipp

Answer from Leslie Braverman:

Hi Erin:
Nice to hear from you. I hope things are going well!
 
Oooh, I have worked with a few clients that have had metal rods put in their back, and there is a lot you can still do.
 
My suggestion is to continue moving her spine only gently through ranges- mostly keep her neutral, but try to do as many things that challenge her torso strength as you can. Contralateral arm and leg work will be excellent, as well as doing things that challenge weight distribution and proprioceptive awareness. Here are some ideas:
 
1.) Sitting back and front rowing (on a box or platform if necessary to sit in neutral). Do one arm backrowing work preps to get the weaker side stronger. You could even sit her on am unstable surface (ie. a wobble cushion) to build spinal control and learn to control rotation.
 
2.) Side lying work will be excellent. One leg kick, side leg lift series- prop her hip on a small ball to build more strength on an unstable surface as she progresses. Make sure to keep her spine in neutral and avoid rotation or lateral flexion. Do more reps on the side that is weaker.
 
3.) Plank position exercises – push up, leg pull front- add things on a ball.
You can also do plank based exercises against a wall too- standing on a BOSU and/or with two small balls under her hands- again to challenge spinal control and build awareness of body in space. Add contralateral arm or leg work to build strength on one side of the back more than the other.
 
4.) Waiters bow- elephant position- (on or off reformer- use ligher weight) with one arm on the bar instead of two. or just practice going into waiters bow while standing on the floor and reaching one arm up by her ear- standing up with that arm by her ear will work her erectors and deep paraspinals on that one side, as well as challenge rotation and build glut strength.
 
5.) Contralateral prone work without extension- ie. swimming preps
 
6.) Standing on one leg while doing arm work, while high level, will help her build up strenth on one side more than the other.
 
Hope this helps and gives you more ideas. Let me know if you have questions. I can leave out your name if you like too.
 
Thanks Erin! Good luck.