My Pilates Success!

September 24, 2009 by Leslie Braverman · 1 Comment 

A pilates success story by Leslie Petcher:
It all started almost 2 years ago. Suddenly I began experiencing severe low back pain. I had not had this problem in the past and I was alarmed that something could happen so suddenly with out injury. After a visit to my doctor, I was informed I had bilateral kidney infection and inflamed SI joints in my lower back. It was recommended that I see a Chiropractor for an assessment to help control the pain.
Once the acute pain resolved I realized I had become physically limited in my activities. Even simple walking would cause flare ups in my lower back. I had been a long time member of Curves and could no longer work out there due to back pain. I was unable to get out of the machines. I spoke to my doctor about the best kind of exercises given my new physical limitations. I asked his opinion of Pilates. He raved about the benefits of Pilates stating it would develop core strength which is necessary to support the lower back.
I had my first session at PNW Pilates in Feb 2008. When I first started I was only able to take private sessions and was no where near ready to handle a class. Every session left me uncomfortable. We had to take each session slowly as I learned good technique and how to “wake my muscles up.” It was very difficult but I was making progress, albeit.
In May 2008 I was offered a spot in the Grand Floral Parade as a banner carrier for my company. I wanted so badly to say yes but knew my physical limitations would not allow me to do so. From that point on my goal was to say yes in 2009. All of my instructors at PNWP knew that was my goal. I spent the next year working toward the 2009 Parade.
By the fall of 2008 I was able to sign up for the Quick Start program and self monitor my form and exercises. Again, it was very difficult but I was making progress. At this point I attend weekly reformer classes and weekly private sessions. I continue to have periodic flare ups in by lower back but I recover more quickly then I used to. I can’t always do every exercise presented in class but I can do most and modify the rest.
I am now able to walk like I used to. I am thrilled to say that not only did I achieve my goal of walking in the 2009 Grand Floral Parade (4.5 miles). I walked with my husband, siblings and co-workers around me. They knew I had worked very hard to get to that point and it was wonderful to share my success with them.
I set another goal in May 2009 – I wanted to get back on my bike and ride. I had forgotten how much I loved it. For my birthday this summer I was able to purchase a bicycle. Although I have not had a chance to ride it due to a recent flare up in my back, I have the new bike and each day I see it I am reminded of my goal. It may take time to get on my new bike and ride comfortably, but I know that with my hard work, determination and wonderful dedicated instructors at PNWP I will reach my goal.
Thanks to Leslie, Melanie, Daphna and Jean!
Filed Under: Share Your Successes
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Tips for choosing a pilates instructor

January 3, 2009 by Leslie Braverman · 1 Comment 

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.

Filed Under: Fitness For Everybody
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How do I work with someone with scoliosis?

December 15, 2008 by Melanie Byford-Young · Leave a Comment 

This question was sent and responded to through email, but we thought others might be interested!
Dear Leslie/Melanie,
I have a scoliosis client and she has been coming for pilates for two months. She has a convex curve to the right on her thorax and to the left on lumbar spine.
Can she does lateral flexion exercises like mermaid or side bend?
In term of breathing, lateral aspect expansion on which side (convex or concave side) would you focus on?
When come to roll down with roll down bar (cadillac) how could I focus on her spine? I know she won’t be symmetry roll down on both side of her spine. How do u cue on scoliosis clients?
I understand that is no passive stretching for their spine, would you do “spine stretch forward” exercise for them?
Appreciate you could give me some idea how to work on scoliosis clients.
Thanks
Jeff.

From Melanie Byford-Young

Hi Jeff,
Great questions about your client.

Pilates is excellent for clients with scoliosis. Your goals and outcomes will vary depending on whether it is structural (change in the boney shape) or acquired through sports, habits, work etc.
Can she do lateral flexion exercises like mermaid or side bend?
You can do lateral flexion to both sides. As you said, you do not want to hang passively into side flexion; You want her to have dynamic, eccentric and concentric control on both sides, and you will want to cue your client to avoid giving into her curve. If there is a concern about osteoporosis, you may choose to avoid side bending.
In terms of breathing, and focus of lateral aspect expansion (convex or concave side).
You will use breath patterning to expand the concave side, and fill the rib cage three dimensionally. You can also use breath to facilitate rotation. In your clients case, her thoracic curve is rotated to the right, so you could use an inhale with left rotation to mobilize the ribs and work the small stabilizer muscles of the region.
When it comes to roll down with roll down bar (cadillac) how can I focus on her spine? I know she won’t be symmetrical on both sides of her spine. How do I cue this?
Remember that change has to be earned through repetitions and that you do not want to force symmetry on an asymmetric spine. With roll down, I often begin with one arm at a time, challenging the clients local stabilizers against rotation. Then I will progress to both arms and cue the client to find length and as much symmetry as possible. You have to be careful not to over-compensate with the scapulae to ‘fake’ symmetry.

I understand that I should not do passive stretching for the spine. Would you do “spine stretch forward” exercise with them?
The concern is with prolonged passive stretching, not just holding a position for a couple of breaths. Spine Stretch Forward is a great exercise, as long as she does not have osteoporosis. The focus is on the segmental control in the rolling down and up phases. You can vary the arm position to challenge the curve and rotation even more.
The concern with prolonged passive stretching is that after the stretch to reverse the curve, the client will not have the neuromuscular ability to support the new position. Therefore, you potentially have taken away their local stabilization, and increased the inter-segmental movement and shearing, and the client will sink back into their curve pattern. Your goal is to earn change and develop control.
Good luck with your client. Please let us know how it goes!
Melanie
Filed Under: Special Health Issues, Tips For Teachers
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