Teaching in Bangalore, India

I arrived in Bangalore on December 1st, after finishing an Intensive Reformer training in Mumbai. I was scheduled to start teaching an Intensive Mat Plus course at the Zone Mind and Body Studio in Bangalore the next day. It was a long drive in from the airport to the hotel and the traffic was intense! This city has grown by leaps and bounds over the last decade, but the roads have yet to catch up with the increased traffic! I was staying in a very nice condo hotel that was an easy walk to the studio. My hosts, Anjali and Sharat Sareen picked me up the next day and took me to their beautiful studio. This was an oasis of calm and beauty after the noisy atmosphere of the Gold’s Gym in Mumbai. I enjoyed hanging out in the lounge or on one of the open air balconies before and after the training.

Most of the students in the IMP course had been training with Anjali and Sharat for a couple of years. It really helped to have some experienced students in the group and of course to have Anjali co-teaching with me. That was a first for me and it took me a while to get used to having someone else there to teach. Anjali made it very easy though and we had a great time together.
They were also extremely generous in taking me out to dinner several times and of course on our whirlwind shopping extravaganza! I had such a great time that day and really found some gorgeous things to take home with me! I only wish there had been more time for seeing some of the area around Bangalore. This was a whirlwind trip in more ways than one! The course went by so quickly that in no time we were at the end of the course, practicing those difficult intermediate exercises!

Fortunately, this was not on the day when we went out to eat the giant paper dosas! What a delicious food this is, but as you can see, it is not small in size!

I had such fun working with this group. I hope they continue to practice and improve their teaching skills. It is fortunate that most of them have Anjali and Sharat to observe and work with while they prepare for their exams.

FREE! Holistic Health Series

Pacific NW Pilates Announces
Holistic Health Series !
 

Pacific NW Pilates is sponsoring a series of lectures on Holistic Health. These upcoming lectures are free and open to the public.

Pacific NW Pilates has been an international leader in the field of rehabilitative pilates and has been committed to giving back to the community since their inception in 2001. This series of lectures spans a wide range of topics and concerns that are increasingly important in our modern, hectic lifestyle.

The Holistic Health Series starts on September 2, 2009 and will be offered every other first Wednesday of the month, from 7:15pm-8:15pm at the Pacific NW Pilates studio. Upcoming lectures are as follows:

September 2, 2009: “Be Your Own Best Coach” with Wendy Mitchell, M.A., C.P.A.

November 4, 2009: “Lymphatic Exercise and Pilates” with Laura Echtinaw, LPTA, STOTT PILATES® Rehab Instructor.

January 6, 2010: “Change Your Frame, and Change Your Story” with Paula Altschul, M.S.N., C.M.C., A.C.C.

March 3, 2010: “More Joy, Less Stress” with Judy Zehr, L.P.C., MHRM

May 5, 2010: “Transform Your Life-One Breath at a Time” with Al Lee

July 7, 2010: “The Many Health Benefits of Running & Walking” with Susan Schmidt, RRCA Certified Running Coach and Marathoner

These lectures will be presented at Pacific NW Pilates, which is located just off the Sylvan Exit at:
5201 SW Westgate Drive, Suite 114
Portland, OR 97221

R.S.V.P  at info@pacificnwpilates.com

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.

Success: Initial reflections

If you had told me 6 months ago I would be writing a blog about Pilates I’d say you had the wrong guy. If you had also told me I would be getting up a 5:15am twice a week to go to Pilates classes, I would have said that guy was crazy. How times change, here I am fulfilling both. Now I’ve been working out for two months at the studio, I thought I’d share my experience to date.

I guess I shouldn’t have been surprised my male friends have absolutely no clue what Pilates is about. They are worried about me though, one of them asked me what’s next, Jazzercize? All I can say to them is come on down and try it, I’d love to see what they can do! I did expect my female friends to be a bit more up on the topic and one of my coworkers made me laugh when she said “doesn’t that have a piece of equipment called the punisher? Not quite but it certainly feels like it at times.

I started Pilates to improve my flexibility and a good indication of my improvement is the fact that Leslie doesn’t have to work so hard getting my limbs to move in our sessions. I liken my starting point as similar to the Tin Man in the Wizard of OZ, and since then I can already feel a huge improvement, I had forgotten what it is like to have some level of flexibility. I did get a glimpse of the long road ahead when I happened to look in on an advanced mat class on a Saturday morning and saw them lying chest down with one leg bent under them to their shoulders. This still brings tears to my eyes and I’m not convinced my leg will ever do that.

I have benefited from two other things I didn’t expect; increased strength and improved biomechanics. On the strength front, like a typical male I couldn’t see the exercises making me stronger. Boy was I wrong, I found out early in one of Leslie’s sessions it didn’t take much to get me into an exercise that set my arms on fire. Lisa Rulis is now keeping me honest and I can hear her saying during an exercise “what are you feeling?” when I’m working so hard it’s difficult to breathe let alone respond! I had no clue how much of a work out you can get from only a mat.

The biomechanics really surprised me. I assumed my body simply wasn’t supposed to do some things and I’ve since learned it’s just the way I am using it. I wish I had started Pilates 20 years ago and I bet I wouldn’t have had to have four instances of knee surgery. I am simply amazed this isn’t pushed more in professional sports and I now I understand the brilliance of the Blazers including Pilates in Greg Oden’s recovery schedule. I hope the rest of the team are using it.

I’m going to wrap up with a few things I’ve learned in the studio:
1. Long shorts – In my first reformer session, Lisa mentioned men don’t like having to open their legs. I can share the reason, without wearing long shorts there is a definite risk of a wardrobe malfunction. Not pretty for anyone.
2. It’s not the equipment – whenever I find myself on the reformer and the ropes won’t go taught, I have to remind myself it’s probably not an equipment malfunction. That said, it is a great excuse if you are well and truly stuck during a specific exercise.
3. Laugh at myself – I have to do this every time I go and it is good to have a regular humbling experience. Despite the 5:45am group being labeled intro/beginner, I now understand this group isn’t really made up of newbies like me (isn’t that right Lois). Still, it is good to have some very experienced people to copy, seeing is so much easier than listening.
4. Do something out of the ordinary – For me, starting Pilates has been like living in another country. Having to understand something completely different is a great way to get me thinking outside of the box.

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!

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.

Your expert opinion is requested

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

Hi All-Knowing Pilates Instructors-

Hi Lulu!
How are you doing? Snowed- in? This is just WRONG in Portland.

Anyhow…as you know the new V2 Max Plus™ is awesome! The all- in- one unit is definitely great for a small space. That said, the STOTT PILATES® cadillac is a great piece of equipment too. Here are a few things to consider:

The V2 Max Plus, overall, is a little bit bigger than the Cadillac. (30 in. wide x 97 in long x 16 tall- from the floor) versus the cadillac (36 inches wide x 89 in long x 25.5 tall-from the floor).

You gain many new exercise options with the V2 Max Plus that you couldn’t, otherwise, do with just the Cadillac and STOTT PILATES Reformer. Also, I believe, many of these exercises are more functional then the Cadillac exercises that you will be missing.

You can do the majority of the Cadillac exercises on the V2 Max Plus minus the hanging exercises and the trapeze work. Keep in mind, the hanging exercises (walkover, for example) cannot be executed without high ceilings. Overall, I think you would find that you can do many more V2 Max exercises with ALL your clients then the Cadillac exercises that use the hanging bars.

So, I guess if it were me, I would purchase the V2 Max Plus and another Reformer instead of 2 Reformer and a cadillac.

Hope that helps. Let us know when you are purchasing equipment, we may be able to get you a better price. Carole can help you with the order. Also, let me know if you would mind if I posted your question to our blog- I think others might find it helpful- thanks.

Response from Lulu Blake:

Leslie,

Pilates and Lymphedema

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

Hello,
I am a Peak Pilates Certified Trainer in Bradenton, Florida. I have a client that has severe lymphedema and I would like to train her. Her arm is always swolen and she generally has 2-3 infections per year. I am not able to attend you Breast Cancer class but would be interested in purchasing the materials, perhaps. I look forward to hearing from you.

Patty McIntosh

Answer from Melanie Byford-Young:

Hi Patty!
Pilates can be an excellent approach to help her general health and lymphedema. There are several main things that you need to know and keep in mind.
1) Make sure you get clearance from your client’s physician before beginning any exercise program.

2.) wearing her compression garment is a great idea, especially at the beginning, or until you know how she is going to react to the activity.
3.) Diaphragmatic breathing can help stimulates the pumping of the lymphatic system, which will hopefully help with her swelling. Adding lymph massage throughout the session can be very useful if she or you know how to do that.
4.) You do NOT want to overwork the arm! It is suggested that you begin with breathing and some abdominal work to help stimulate the lymph system, then do some leg work; then start some arm work moving the proximal muscles/ joints first, then progressing to the more distal muscles and joints, and then to return to the proximal/ shoulder muscles to help get blood and lymph moving and clearing from the arm. Follow this up with more abdominal and breath work. You can repeat these steps throughout the workout. Minimally, start with the trunk, and then alternate between leg and arm work so as to not overtax the affected arm.
5.) In the past, women with lymphedema were told to never lift anything heavier than 10 pounds. This advice has changed recently, and experts suggest beginning with very light resistance and progressing very slowly. There is a great website www.lymphnotes.com where you can do some more reading on the topic.
6.) You always must consider whether your client has osteoporosis because of her treatments. If there is any concern that she may have decreased bone density, avoid all inverted positions, avoid thoracic flexion and avoid combined flexion and rotation. If she has osteoporosis in her hips, avoid full compression of the hip in a flexed position. If her wrists are involved, then avoid weight bearing through the wrists. Make sure that you include balance work to help prevent falls and fall related fractures. Again, make sure her physician has given her approval and that there are no special exercise modifications to take into consideration.
I cannot take the credit for putting together the STOTT PILATES® Breast Cancer workshops and DVDs, another team created them. The mat and equipment DVDs are excellent and provide a very good introductory preamble,as well as a well balanced exercise program. You can order them on line at www.stottpilates.com or call 1-800-910-0001.
I hope this helps you out. Good luck to you !