My success…I have a new career… in pilates!

After more than 40 years of working and juggling a family I finally really retired about two years ago. I found that having time to read, golf and attend endless luncheons and coffees wasn’t really for me. I was BORED and spending much too much time on the computer.

I have always been an active person working out and walking and taking Pilates classes at the Fitness Center, but it wasn’t enough. My Pilates instructor here in North Carolina suggested I join her Mat Training class….and I did! I am more than 30 years older than the other 5 students and I am still struggling with “the teaser’ and open leg rocker, BUT I am motivated and I love it!

I am practicing almost daily, reading books, attending classes at various clubs and viewing tapes to develop a Senior Pilates class. This past Thursday I taught a practice session for 4 friends and they seemed to really like it– so much so that they have asked me to teach every Thursday, and next week, I have 7 students signed up including two men! In January, I am starting a Monday Senior class at NC Pilates in Durham and will be subbing at the Senior Center and a nearby gym. I have a new career starting and I haven’t even finished my certification.

Thanks Leslie for introducing me to Pilates.

Adrienne Braverman (Mom)

The Importance and Necessity of Pilates

Pilates have been a tremendously important and essential part in my pain management.

I have had back pain for thirty-four years. This resulted from two ruptured discs at age 21 which required surgery. The pain stopped, but after about a year, it reoccurred. I have tried acupuncture, massage therapy, naturopathic herbs, and water aerobics. Nothing helped. I started falling down on a regular basis and was in almost constant pain. I went to a doctor at Kaiser Permanente and was told that I had ataxia and that I would most likely end up in a wheelchair. In 2005, I was introduced to Pilates after talking with Melanie. Before long, my balance improved immensely and keeps improving with each visit. The days of my falling have ended. Even though I occasionally have a flare-up, usually I am pain-free. Prior to being introduced to Pilates, I often had to remain stationary for extended periods of time.

Thus far, I have only taken private lessons. My goal is to get strong enough to be able to take one of Traci’s group classes.

Now I find that Pilates allow me to maintain an active lifestyle.

Jeannie Tenney

Pilates has Put Me Back on Track!

My name is Meg, and I have been taking the Beginner/Intermediate reformer class with my mom since June. My mother was theinspiration to finally make the financial commitment and start taking weekly classes. She has had amazing results in her posture and strength not to mention a boost in self-confidence. I have always been a very active person from taking dance classes since I was 3 to competing in running and field hockey at the collegiate level. I was blessed in not experiencing any major injuries during my lifetime and believe this was due to the strength training I received in dance. When I moved to Portland three years ago, I didn’t run consistently and stopped taking dance classes. This resulted in losing a great deal of the strength and flexibility that helped keep me injury free.

It was a wake up call for me back in March when I broke my ankle while playing an indoor soccer game. I had never broken a bone before or had to use crutches, and I realized that I had been taking my physical health for granted. The healing process has been long and painful, but I took the necessary steps to get things back on track. The reformer classes have been a huge part of my rehabilitation and I feel that my ankles are now stronger than they ever were. I have also finally gotten back into running again and due to my injury have a entire new appreciate for my ability to do so. I am running faster and stronger than I did during the years in was in the best shape of my life and I truly believe that pilates has made the difference. I had a very successful relay race performance about a month ago and will run my first 10K road race at the end of October. I have a feeling I will perform well due to my increased strength and flexibility.
I look forward to going to my reformer class each week and can’t thank Pacific Northwest Pilates enough for bringing about this personal transformation.

Thanks, Meg

How Has This Changed my Life?

Can Pilates help women facing hysterectomies or other abdominal/pelvic surgeries? Can people move with strength and ease after 50? I am living proof. Recently, I faced two pelvic/abdominal surgeries, only five months apart, to combat the latest effects from my history with stage 4 endometriosis. Each surgery creates new scar tissue, which can create new pain and limitations in my movement and ability to live a normal life. Needless to say, two surgeries so close together (I’ve had 4 all together including a total hysterectomy 5 years ago) was a double whammy for me to recover from and I worried if I’d ever feel well again.

I work in a physical therapy practice as a Rehab Pilates specialist, and so preparing for surgery included what I would recommend for any client – plenty of core work and moving my body safely for strength and stability in all planes of motion. I chose STOTT PILATES for my instructor training because of the emphasis in anatomy, rehabilitation, and adapting the work to fit each unique body’s needs. Setting aside time for Pilates prior to surgery was a chance to experience my body as capable, not helpless, and to feel joy in movement as the springs on the equipment helped me move and soar as I otherwise did not have the strength to do. I literally was doing Pilates in the pre-op little room on my hospital gurney as I waited for them to take me into surgery. My husband laughed, but I knew it would be my last chance to help my abdominal and pelvic muscles be strong and ready to face recovery, and also, it was a welcome distraction from the stress of the moment. Doing Pilates gave me something positive I could do for myself and my healing.

After the surgery, I was able to use what Pilates has taught me to focus the mind with my body… to isolate and relax muscles more easily, use breath to cope with pain, and literally went through the entire recovery without ANY pain meds other than a couple of regular strength Tylenol! My first day back at work, I turned to two women physical therapist co-workers, both extremely athletic young women in their 20’s, and said “ok gals, I need your help in getting me back into shape… let’s do an abs workout.” Imagine my surprise when I, a woman 51 years old, with a total of 4 surgeries to her gut, found I was kicking these younger women’s butts! I thought they were actually going easy on me as we worked out together doing a variety of abdominally challenging Pilates exercises. No, as it turns out, the muscles do have memory and the body does indeed want to return to wellness if you give it the tools. Because Pilates addresses all my muscles, not just the surface ones, my recovery was faster and my power returned quickly. My surgeons were shocked at how fast I bounced back – yet again!

Now at nearly 52, I see each day that age is not a big determiner for wellness. Neither is past surgical trauma. Breathing and moving well is! Each day I move, in all directions and with the stability and strength required to do so safely. At my age, despite having had osteoporosis diagnosed since I was 40, am just as tall and straight as ever. My ribs expand to allow easy full breaths, and my body actually craves the feeling of moving/stretching. Perhaps next time, if there is a next surgery, I won’t be so lucky. I can’t help that, but I can celebrate each day the best I can by moving and challenging my body in ways that feel healthy. It is my best chance at facing whatever life has in store for me with grace and joy.

The thought of advancing age… of possible future illness… none of that scares me anymore. Whatever life brings, I know that my Pilates practice will adapt along with my changing needs, keeping me flexible in mind and body for the whole of my life.

I often think how fortunate I am to have chosen to formally study Pilates at Pacific NW Pilates over all the many choices out there. The level of training and commitment to quality at PNWP is simply heads above the rest! They taught me how to make Pilates relevant for even the most challenging of health situations.

Thank You!
Renata Marsal

Pilates Limerick

Pilates inspires health and happiness

Dear Pacific NW Pilates,

I began taking pilates about 2 1/2 years ago.  It has been amazing for
my teacher (Cheryl) and myself to see and feel the changes that
have happened.

Since starting the reformer in addition to mat class (about 6 months)
I have really felt the positive changes.

In the beginning I would be so tired out by the end of the hour and even
dread coming at first but I knew it was good for me.  I would take what
I learned each week with me throughout the whole week when walking my
dog.  The breathing, connecting of the lower abs.  It was all so rewarding.
I could feel my lung capacity and my whole core working my limbs!

I have felt the work in my lower back becoming stronger and rolling up
through the rest of my back and now into more chest opening.  Everyday
I wake up feeling more refreshed than ever before!!

This has truly been a great experience.  I also love the group of girls in
the classes.  It is just so much fun and makes a wonderful support group.
Cheryl has been a fantastic teacher and I love this studio with its professional
staff.  You are all my heros & life coaches.

Thanks again for your inspiration to healthy & happy living.

Cheryl Lynn

A good pilates teacher gave me great success

I have had such success with my aches and pains and it’s all due to the pilates that I have been doing for the past 3 years. I came to Sue unable to reach over my head and with constant neck and should pains. I also could not carry heavy items because my muscles were not that strong. Little by little I have been healing and today I am stronger and can even do some advance techniques which I thought I’d never be able to do. Just being out of pain has been such a success for me. No pain meds were ever necessary. Sue has been so instrumental in all this. She is very cautious, observant, and extremely patient. Without a good teacher my recovery would have not have so successful. I hope that more women can find and time and means to be able to achieve what I have achieved!

Thank you and see you soon!

Marlina Propersi

My pilates succ-sexy shoulders!

Pilates has brought many success stories into my life but I thought I’d share a funny one on a particular exercise. Cheryl has taught me the “sundress exercise”. I believe this is a Melanie or Jean created exercise. I love this one and quite often do it a home with my 2lb toning balls before heading out in any shoulder baring outfit. One evening before a date, I grabbed my toning balls and did my “sundress exercise”. Over dinner my date told me I had the most beautiful shoulders. This was certainly not a compliment I have ever received but I loved it, because it is all thanks to my “sundress exercises”. Of course I didn’t share that with my date! Thanks for the great shoulders and all the other many benefits of pilates. You ladies do a great job!

Kristi

How Pilates has Changed my Life

Pilates has been my saving grace in so many ways.   After having a 10.5 lb baby boy a couple of years ago, my small framed body and alignment was a wreck! I had hip and lower back pain with walking and I began to worry that it would be a lifelong problem.  After a series of visits to the chiropractor with no relief in sight, and after X-rays and MRI, the chiropractor said she could not help me.   She strongly recommended pilates because of it’s ability to alleviate my alignment issues and build core strength where I needed it.    My first visit to Ishbel for my postural analysis was a very humble one as I was not even stable enough to try the leg stirrups.    Each visit was better and better, and I added “homework” prescribed by Isbhel consisting of 3 specific pilates exercises at home -slowly, after about six months, the pain in my lower back and hip subsided.  It was a gradual improvement but one that I am forever grateful for.  Walking with pain is never something I could imagine having to just live with.   Now, about 18 mos. after my first introduction to Pilates, I am enjoying taking reformer classes, jumpboard plus, a mat class here and there, and the occasional pilates seminar.    Thank you to all of you at Pilates NW for caring so much and helping me become active and fit again.

Tonya

Pilates saved my life! Really!

Dear Pacific NW Pilates:

You have heard my story before but I credit Pilates for saving my life when I had a ruptured appendix in October of 2006.  While at our home on the Oregon coast, I began having severe abdominal pains.  A trip to the Seaside hospital resulted in an incorrect diagnosis and I was sent home with pain killers and instructions to rest.  A day later the pains were more severe and I returned to the hospital and a surgeon sent me by ambulance to St. Vincent’s where I had surgery immediately.  I had gangrene throughout my body as the organ had ruptured.  I was in the hospital for a week as the doctors were fully expecting secondary infection.  However, that did not occur and I was released.  The day after my release from the hospital I resumed physical activity by walking a mile and two weeks later I was back in the Pilates studio.  My surgeon said he had never encountered anyone in as critical condition as I was and had never seen anyone recover as quickly as I was.  He credited my physical conditioning for saving my life.  Other doctors verified that I lived 24 hours longer than most people would have given the same amount of infection in my body.  So, Pilates did help save my life and made it possible for me to regain full function very quickly.

The same results were true for my recovery from a double mastectomy for breast cancer in December 2008.  My surgeon told my family that I had amazingly strong pectoral muscles which helped make the recovery and reconstruction go smoothly.  Again, a day after surgery I was back on my exercise bike and two weeks after I returned to the Pilates studio.  I fully expect to be a champion over breast cancer through maintaining my physical conditioning.

These life experiences have confirmed for me that physical conditioning and Pilates in particular makes it possible to endure and recover quickly from serious physical injury.  And, that this applies to anyone at any age.

Kay

How do I teach men about the pelvic floor?

I need some guidance…..

It is regarding the pelvic floor and the issue of whether men and women have the same anatomy and then therefore does the contraction of the pelvic floor  different between men and women and does it essentially feel different.

I guess my take/my understanding that was realistically men have pelvic floor muscles and women have pelvic floor muscles…they are relatively in the same area for men and women and ultimately function the same way but how we describe it to men might be different than how we describe it to women…I know that men have a the cremaster muscles (which women do not have, right?) but other than that, is there really that much difference……

I recently heard that men and women cannot be told to “kegel” engage their pelvic floors the same way and this just seems a bit silly to me……but maybe I am missing the mark on something…

Any clarification on this and HOW we should be explaining this to our training students would be greatly appreciated.  It is a question that often comes up in training courses especially if there are men in the group….
Thanks!

Kelly Dormady
SweatShop Health Club, St Paul, MN LTC

Response from Melanie Byford-Young:

Hi Kelly!
Good question. Indeed men and women have essentially the same muscles (except for the cremaster) and those muscles do both stabilization of the pelvis and sacrum, movement of the sacrum, and closure of the orifices with the sphincter muscles. They work the same. For guys, the feeling is often said to be the same feeling as pulling up their genitals like when walking into cold water. Often the cue I use is indeed very vague ‘your abs and pelvic floor will gently draw in/lift like walking into cold water’. Make sure of course that it is gentle and hardly done with any force at all. The other visuals like ‘an elevator shaft’ can work. One thing I like is to really get to the heart of what we are doing and why; we are trying to stabilize using all of our muscles together, drawing them in towards our center, which sits just in front of the S2. So if you can get the idea that the center of gravity of the body sits just in front of the sacrum, protecting the spine is done by engaging each of the stabilizers together or having them draw in towards that center of gravity.

 There are some clients who I just do not talk about the pelvic floor muscles initially because it would be too awkward and detrimental to the session. This can especially be the case if there is an older gentleman working with a younger instructor. If a client has back pain, SIJ pain, asymmetrical pain, has had prostate radiation, grips a ton in the QL or  erector spinae, or has some specific pathologies, you need to determine if the pelvic floor is working effectively or not.
Let me know if this works well enough.
All the best
Melanie

How Refreshing!

Ischial Bursitis

Hi Melanie!
 
I recently attended your gait seminars in May, and wanted to relay to you that my clients are absolutely loving the work and the results.  Thank you so very much!
 
If possible, I would so appreciate your input relative to ischitis or ischial bursitis.  Recently, two clients have been referred to me with this diagnosis, one of which has a R hip replacement, L knee replacement, and its the L ischium that’s affected.  Both clients spend too many hours at desk and chair, likely sitting behind their sitzbones.  I’ve referred both to a PT for cranial/visceral work to hopefully release the area of the coccyx. 
 
Naturally, they have hip flexor hypertonicity, but because of their symptomology I avoid hip extension and work only within their comfort range in neutral pelvis/spine.  Any “pearls of wisdom” you could share with me, would be hugely appreciated! 
 
Thank you very much, and I look forwarding to seeing you again soon!
 
Best,
 
Tina Strickland, LMT
Stott Pilates Certified Instructor

Response from Melanie:

Hi Tina!
Ischial bursitis is an interesting and complicated issue to help resolve. Things that characteristically contribute to, or leads to ischial problems include: hamstring dominance over the gluteals/deep rotators, stiffness of the feet or ankles, poor positioning of the pelvis (either anterior or posterior rotation) which places the hip adductors and gluteals in a position of inefficiency, and lumbar spine problems.
Developing gluteal strength in the presence of a hip replacement can be tricky. We like to lie such a client prone over the cadillac or ladder barrel and work on hip extension there where the gluteals are working in midrange. Start out by assisting with the concentric lifting of the leg, make sure that the glutes are set, then have the client control the lowering. Assist as much as required so that the client does not experience the ischial pain.
Try to develop as much ankle and foot mobility as possible. Your client requires the full 20 degrees of ankle dorsiflexion to be able to walk normally and not have to alter the hip to compensate.
See how these ideas work and report back to us.
good luck!
Melanie Byford-Young

How Pilates Changed My Life

My sixth grade teacher, Mrs. Nelson, sternly warned me that I was going to be sorry if I didn’t learn to stand up straight. This was both confusing and horrifying. I didn’t have the faintest idea of how to stand up straight, but I understood the dire necessity of doing so. A deep dread of a doubtlessly benighted future filled me.  I’d already thrown a fit and refused to go to the physical therapist a few years earlier. The mats smelled funny, and it was all so creepy.
Decades later, I can proudly say that Pilates has enabled me to finally stand up straight. Even my mother said she’d never seen me look so straight, and she’s been watching the whole time. Dance and yoga gave me strength and flexibility, but my body evolved its own quirky ways of working with its dysfunctional spine. I’m here to say that Pilates has straightened me out, Mrs. Nelson.
Pilates has helped me find and use essential supportive muscles that I had never really located before. Pilates has shown me how to push the marble with my nose and that’s been the beginning of it all for me. The upward extension of a spine trained from childhood to curve down down down is a glorious and difficult movement. Upward is not natural for a myopic bookworm. As I’ve struggled to feel wide across collarbone, I’ve moved into an unknown dimension. And Pilates has given me the abdominal muscles that save my poor back from doing all the work. And I’m grateful. If I’m away too long, my back complains, but now there’s a way to fix it. Pilates is forever.

Sherry Charles

Osteiitis Pubis

Hi Melanie
Sorry to seek your assistance so soon again.  If you can find the time to give me some help on this client would again be very grateful.
 
One of my clients has  has osteitis pubis.  She has now had this for 2 years, bought on in her second pregnancy.  She played hockey upto 14/15 weeks of this pregnancy.  She had no pain at that time, but did in the later stages of her pregnancy.  Unfortunately, she didn’t say anything about the pain to her midwife and no pelvic support was used.  After the birth, she pushed herself quite early, and has suffered since.  She saw a PT for quite a long time, but found that she was worse after these sessions so has stopped.  I have seen her 4 times.  I am only doing half hour sessions with her as she tires quickly. I have been working with her to not overdo her lift and contraction of pelvic floor and TA.  Initially, at times, 20% would cause pull in the area, so we dropped it back to 10%.  Now that shearing/pull doesn’t hit until 30-40%, so we are working at about the 20%.  I have been doing supine, sitting, sidelying and today some standing work with her.
 
Supine – very small lateral leg openings with flex band behind leg, also medial leg mvmts, foot on toning ball, scap isolations, light adductor with mini ball, focus on left/right side pc
Side lying – small ext hip rotation, scap isolations
Sitting – I have some gliding discs – on raised mat, small sgl leg presses, then dbl leg presses and today small alt/reciprocal mvts, arm raises and today small swimming arm mvts (at chest height)
Standing – Cadillac push through bar – sgl lat pull and dbl then with roll down bar(small mvmt just until she felt core connection
 
She saw a specialist at the hospital this week who has suggested surgery.  She is not keen to undertake this option and was disappointed they offered her nothing else.  Am I heading in the right direction with Rachel?  What else should I do.
 
My other client with TMJ is currently off on school hols so I will let you know how we get on in a few weeks.
 
Thank you so much
Sonia, Progressive Pilates, New Zealand

 

Response from Melanie Byford-Young:

Hi sonia!
Great question. Osteiitis pubis can be very debilitating and hard to figure out. You are doing good exercises already.
Essentially you have to imagine that the pubic symphysis can get pulled apart very easily, even just via the contraction of the hip adductors. Your goal is to try to work the myofascial slings to hold her together- the anterior and posterior slings. You need to get the external control adn the internal control of the local stabilizers.
There are several other things you can try
1) breathing- see if she can tolerate breathing like she is sucking in through a straw, and gently lifts the pelvic floor as she does (i.e. uses the breathe to lift the pelvic floor) instead of focusing on contracting the pelvic floor (PF) muscles specifically. It can be a more gentle way and uses the diaphragm with the PF. If she can, use this technique then have her hold the PF up while she exhales. If this works, repeat hourly through the day.
2) swimming prep on hands and knees to get the posterior oblique sling supporting the pelvis and spine
3) footwork on teh reformer- probably 2 springs starting with the stopper out at position 6. Progress range first then weight and rhythm. Running can be very effective at beginning to tolerate weight shifting. Then, progress to shifting weight from on leg to the other.
4) sleeper on the reformer/ V2Max with the  spring from above (flexband supporting the leg)
5) standing arm work on the rotational discs, bosu or just on the floor. Light to moderate weight, bilateral first then unilateral. Eventually you want to do it standing on one leg.
6) sitting on a stability ball and doing imprint  and release, arm circles, spine twist etc. Vary her leg positions as able.
That should keep you busy.
Let us know how it goes!
Melanie

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