My Little Pilates Story- Big to Me!

My story is little unless you are me, then it is big!
I’m a pediatric physical therapist, in practice since 1971.  Was never athletic at all, I always preferred to hang out with a book rather than play sports.  But I live an active life and enjoy gardening, hiking, backpacking, x-c skiing, and sea kayaking.  I injured my back gardening in 1979 (SI strain) and had intermittent low back pain ever since.  I tried “crunches” and other basic abdominal strengthening exercises, but could never get strong enough.  At work, my little patients transitioning from crawling to walking always made my back ache, and it was really bad if I had two of them in a day’s work.

I worked out the the gym, doing step aerobics and then spinning.  One day, a fellow spinner told me about Traci’s Pilates class at the downtown Bally’s Total Fitness.  I tried it and I was hooked.  The mind-body training began to make a difference as I learned to get my abdominals to wake up and do their job.  I’ve continued with weekly classes (moving to Pacific NW Pilates with Traci).  I took Melanie’s Pilates for Rehab class at Pacific NW Pilates and that solidified my understanding of the basic principles.  I did not get the certification, but do incorporate the principles and exercises in my work whenever possible.  I also have several “routines” I do at home (with the help of Moira, PJ and others on DVD!), and it is such a fabulous way to start my day.  The good news is that I rarely have low back pain anymore, even after gardening, crawling around after little kids, and doing housework.

I continue to learn about my body and how to keep it happy.  After a spell of very uncomfortable neck pain, followed by PT, home traction, massage, and still residual pain, I had 2 sessions with Melanie.  She “nailed” the source of the aggravation and gave me a great home program.  It is not easy for a 60 year old body to change her posture, but the awareness  of what needs to change, and the tools to work on it are beyond value!  The arthritis won’t go away, but the pain does, and that is life changing.

A happy PS is that my husband and I planned a 5 day kayak trip for our vacation in September.  I was concerned that all that shoulder work would aggravate my neck. The good news is that by stabilizing my shoulders as I held the paddle, my good posture was easy, and I never felt better than when my paddle was in my hands! We had a fabulous week in the Gulf Islands, and I did “my Pilates” on the water, every day.

Thank you to Melanie, Traci and all the folks who keep your studio such an awesome place to be healthy!

Jocelyn Goodall (Physical Therapist)

How Pilates Changed my Life!

I am an occupational therapist and work in inpatient rehabilitation. So I should know body mechanics. But I wasn’t attentive one fateful day in April 2002. I blew a disc and ended up with surgery at lumbar 4-5. After weeks of PT, insurance ran out and I was discharged with the recommendation to keep exercising. But what was the right exercise program? A football mom and also a client at PNWP, suggested that I try Pilates. 7 years later, I continue to do pilates so that I can move without pain.

Since doing Pilates, I have walked at least six 1/2 marathons, walked 7 Portland to Coast relay races, and continue to work a garden that produced over 100# of tomatoes.  My employers were certain that I would retire 7 yrs ago. But I am able to work and actually inspire my patients to get better because of my experience.

We work the low tummy and breathing whenever possible. Pilates is not just an exercise form, it is a way of life for me now. I do abdominal engagement exercises prior to getting out of bed. I am constantly readjusting my posture when driving, sitting at my desk, or walking down the hall. I have lost weight and inches during the last 7 yrs. Because of Pilates, I am wearing a smaller size than when I weighed this amount last. I am healthier and in better shape than I have ever been in my entire life. pilates has given me confidence in myself again.

Thank you to the fantastic instructors and staff at PNWP for helping me build a body with attitude by pilates.

Linda

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

My Success Story! Teaching in Dublin, Ireland

Success as I see it is arriving safely in Dublin, making it to my bed and breakfast, remembering that people do speak English here and that I actually should understand what they are saying, getting a bus to town and back! That is success. I think I should be entered into the contest. My challenge was arriving and finding out that I am teaching one more day than I knew about (it was discussed but not confirmed to my knowledge, and now I lose my travel time with Kevin. The extra day was on my confirmation notice but I missed it….. did not start my day well).

Melanie

Hip Perthes

Howdy Leslie and Melanie and All,

Hope the summer has been fab for yous all, mine has been busier!! Along with my clients, I have been working hard at my own rehab. It is coming slowly, but correctly!! My question regards a male client, mid 50’s, with hip perthes. I have done some research and understand the basic of the disease. He has come in several times with it “out” which gives him a leg length difference of 1/2 to 1″. He is in very good muscular shape but lots of disfunction throughout his spine and scapula. Are there any exercises or positions that would be an absolute no-no, or is this a problem that can be worked in any position as long as there is no pain?

Thanks for being available for these type of things! I had never even heard of this disease before!

Happy Still Summer,

James

Response from Melanie Byford-Young:

Legg Calves Perthes disease is when the growth plate at the head/ neck of the femur (the capitol epiphysis) slips, and thus the orientation of the femur is irregular. In order to know what the precautions are, you would have to know what the shape of the hip is, whether or not the socket is a normal depth, and any other dysplasia. Your client or his therapist should know some of this information. In the absence of all of this information, follow the range of motion your client has and do not push it. The neutral position is most likely not symmetrical, so again find the best position and always follow the ease of movement.

Melanie

Figuring how to work with a fractured figure skater

Hello Melanie! It’s Safia from Toronto.

I have a new regular client who is a figure skater. She primarily does pairs but is currently skating solo while searching for a new partner. She is 17 and has sustained a fractured ischial tuberosity on her right side and severe tendinitis in both ankles (now healed). She lands her jumps on her right leg. We’ve worked together 3 times so far and the last time I worked with her she strained her lower right back near her SI joint during the short spine on the reformer. I asked Sally to look at her quickly and she was the one who said it felt like her SI joint and the soft tissues that were aggravated. However, she has only ever experienced strain on her left SI joint – never her right before.
I did hip release with the mini stability (flex) ball and the mermaid for the rest of the session to help relieve the pain a bit. She took a break from figure skating that day but danced that evening since she had recitals on Friday and Saturday night (she does ballet).
I know I have to strengthen all the little muscles around her joints to help her learn to stabilize. I’m just wondering if you have any advice in terms of exercises to emphasize and also exercises to avoid (besides the short spine of course!!).
I hope you have a chance to come back to Toronto soon. It’s wonderful to have you in the studio!!
Take care and best wishes,

Safia

Response from Melanie:

Hi Safia!
Thank you for writing. With your permission, we will post this on the blog so that others can also learn from your great question.
 
What comes to mind immediately is the strength and control of your clients hip extensors, particularly the relationship of the deep hip rotators, the glutes and the hamstrings. I suspect that she does not have adequate eccentric control of her glutes, which would result in less control of her SIJ/ low back, more strain on her ankles and poor landing mechanics. For this, you would do exercises including (as able): shoulder bridge (prep and full)- progressing to single legged, and with feet on an unstable surface; side lying one leg pull on reformer- straight and bent leg; supine and side lying feet in springs on the cadillac; the step up and step down series on the chair; and of course plyometrics focusing on the landing. Other balance challenges such as fencers lunges on the cadillac would be beneficial.
 
For her ankles, make sure that you do a lot of ankle lower and lift on reformer and chair. Make sure you do a variety of positions (parallel, laterally and medially rotated in second), and at a variety of paces. Also do unilateral and weight shifting. Lower and lift in the sleeper position will help with lateral stability of the ankle and hip. Other things like standing on one leg while doing side arm series at the cadillac will help with balance and the tendonitis.
 
Other great exercises for a skater include arabesque, front and back splits, knees off knee stretches, and anything for the abs in extension.
 
I have not given you specifics for her SIJ so let me know if that did not resolve immediately and needs help.
 
I hope this helps. Let us know how you progress.
sincerely
Melanie Byford-Young

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

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.

Costochonritis

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

Me again. In this line of work, I get to meet so many different kinds of people with so many unique challenges. Thank goodness I’m a jazz singer too (so I can think on my feet!)

Anyway, I have a new client coming who suffers from costochondritis. I do not know any specifics yet, but wondered if this is something of which you have heard or tackled. I looked it up online, and it appears there are different aspects of the condition, and even different ways you can “contract” it…viral, bacterial, over-use of the chest musculature, or even a physical force or accident.

Just let me know.

Thanks!

Salle

ps, I was reading the blog response about singing and pilates. I do not use the same breath for singing…I get better depth of sound and endurance if I let my abs forcefully expand and hold them out there while I’m singing.

But my pilates training has helped tremendously because it has allowed me to control my breathing for the activity at hand . For instance, in pilates we lift the pelvic floor for stability…in music, I drop the pelvic floor to reach my high notes. It gives me grounding so that my voice can reach high.

Response from Melanie:

Mel

Response from Jean:

I found this definition from the mayo clinic:
http://www.mayoclinic.com/health/costochondritis/DS00626
I had never heard of it either. My recommendations would be to try to get some gentle thoracic spine movement in all the different planes and work on improving posture and core stability.
Jean

Pilates and Obesity; How can I be an effective instructor?

This question was sent as an email, but we thought others might be interested!

Hi Leslie/Melanie,

I love your Pilates Blog, and I have learned lots from it. I have attended Melanie’s workshop in Toronto; she is a great and skillful instructor trainer.
I have a few obese clients that come to take Pilates. What kind of cues or images would you give to them for engaging their Pelvic Floor muscles & Tranversus Abdominis? For clients with soft tissues around the waistline, would you be using imprint position most of the times for them to engage abdominal muscles?
I would like to hear your advice & comments.

Thanks
Jeff

Response from Melanie and Leslie

Hi Jeff:

Thanks for your great question. Melanie sent me some of her best cues, and I have added a few of my own. Here it goes:

When working with obese clients, it is important (as with all students) to give them lots of visual and sensory feedback. They can visualize drawing their abs and pelvic floor muscles in to a point in the center of their pelvic bowl or a couple of inches in front of the sacrum (S2). Advise your client that they should not feel any gripping or rigidity when they recruit their abs properly.

When first teaching them how to find and recruit the pelvic floor, try having the student sit on a stability ball. This way they may be able to feel the muscles of their pelvic floor in contact with something. In this position, they can lean slightly forward or back to feel either the anterior or poster muscles of the pelvic floor working more. This may be a good place to start them out. If the ball is too unstable, have them just sit on a chair and do the same thing.

In addition, you may be more successful sensing if they are, indeed, finding their pelvic floor and transversus abdominis by having them work in a four point (cat stretch, starting position). If you are able (and the client is comfortable), you can place your hands just on the inside of their hip bones (ASIS) to see if they are drawing those muscles inwards and flat. Because gravity is helping you to see if they are drawing up their abdominals when they are in a four point, cat stretch position, this may be a more successful way for you to help give them feedback and “see” what they are doing. They may put their elbows on a box if this is better for their wrists. Because of their own weight, often finding pelvic floor and transversus abdominis in supine is too difficult; the cat (four point) position will help you see (and feel) what their back is doing and help you determine if their muscles are working (i.e. if you see them lift toward their spine, away from the pull of gravity.)

The timing of recruitment is important. You may wish for them to completely relax (allowing their abdominals to “let go”). Then, cue them gently lift their pelvic floor (teach them how to do this sitting on the ball first, as mentioned before). You should see no change in their spine, pelvis or sacrum when they engage their pelvic floor. In addition, you should not feel their back get rigid. Also, when they engage their pelvic floor, ideally, you should see or feel (if you are able to palpate) that the lower abs gently lift in and flatten in the direction of the fibers. If they are very weak, you may, in fact, have to cue them to also think about gently using their tranversus abdominis– often it will fire properly if their pelvic floor is working. Check to make sure that they are not recruiting their obliques prior to their transversus abdomins by noticing if their back gets rigid or if you see them “cinch in” at the waist prior to flattening their lower abs.

Also, keep in mind that doing things in a closed chain position may really help. Give your student more feedback by having them do abdominal work while their arms are pulling down against resistance (i.e. midback work on the cadillac with their legs over an arc). This will do two things; help close the chain, and pre-tension their transversus abdominis to fire. Because the latissimus dorsi, obliques and tranversus abdominis all feed into the thoracolumbar fascia, this can be a great way to “trick” the abdominals into working. You can either have them pull the arm springs down as they do ab prep, for example, or just have them hold tension on the strap (hover arms above the mat with tension) while doing ab work. It is even a great way to have them pick one foot off the mat at a time with their head down, do hip release, do hip rolls etc. If the arm springs are too heavy, you can also tie the flexband around the cadillic upright bars instead.

As always, keep in mind that you will need to be very encouraging to these clients. Refer to the alignment of their bones when correcting them and try to give them a mental image of what by showing them pictures of the muscles and bones or showing them a skeleton. We find that students that are overweight often appreciate being educated about what is happening at an anatomical level. You will have to be aware certain cues may make them feel uncomfortable or seem insulting. For example, constantly telling them to just “pull their abdominals in” when they really don’t feel what you are talking about at a muscular level and, perhaps, already have a complex about their weight, will be very discouraging to them. I expect you are already keen to this, since you are working to find other ways to cue.

We hope these few ideas will be helpful! Thanks for reading our blog; we love the great questions and look forward to hearing if others have any great ideas too!

Thanks, Leslie and Mel

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

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!

Pilates can condition your body and mind like a dancer’s

I started doing pilates while dancing as a student in New York City at the School of American Ballet during the summer of 1988, and it is still the only kind of cross training I do. I’ve tried yoga, I’ve tried running, I’ve tried weight lifting, but none of them have stuck.

 

Pilates has been used by dancers as a method of improving technique and helping to rehabilitate injuries for decades. In fact, famous clients of Joseph Pilates include Martha Graham and George Balanchine, two of the most influential people in American dance history. Because of this, generations of dancers have studied pilates since the 1940’s.

 

So, what makes Pilates so useful to dancers? And can these concepts be applied to others?

Tracey Carboneau of Bouand DanceCompany

 

When Joseph Pilates worked with students, it is said, that he worked with everyone as an individual and, in fact, he had many of his students that were dancers work in a parallel position versus in a turned-out (externally rotated) position. His logic, likely, was to try to counter the work that dancers normally do (often in an externally rotated position) and provide more balance to the muscles fibers of the legs that get overworked by always being shortened in one way. So, while it may be assumed that the idea of turning out the legs is what makes pilates useful to dancers, on the contrary, it seems it is the idea of balance that is more important.

 

I remember when I first started doing Pilates it felt strange and awkward, to try to keep my legs in a parallel position. In fact, I had to look down at my feet sometimes in order to see if my feet really were in that position. I started to feel new muscles working- my adductors felt sore in a new way, and my quadriceps were really weak in parallel positions, especially when asked to jump or balance in a deep lunge. And strangely, my turn-out improved, and I felt stronger while dancing then ever before! I remember thinking, at the time, how odd it was that my legs would get stronger, be able to go up higher and externally rotate more easily by working on the opposing muscle groups.

 

Today, I find this is true with clients. If I focus on creating balance in their overall movement, they find improvement happens in their other activities. For example, if I work with someone that is a golfer, I try to provide them with a workout that balances their body. In other words, if he or she always hits the ball from one direction, I make sure they do a lot of spinal rotation in the other direction when they do pilates, and, inevitably, their golf swing improves!

 

Another reason, I believe, that pilates is such a useful training system for dancers, is that it asks the dancer to do movement that is efficient and full of ease. Just as with dancing, one must condition him or herself in a way that does not create the look of strain. This is untrue in other training systems, like weight lifting, where, often, the focus is on how much weight can be lifted and power, versus the quality of the movement that is being created. Even a male dancer that has to lift his partner has to be able to do this with ease and grace. This means that the power he has in his body must be gained using technique that is, simultaneously, coordinated, rhythmic and expressive. For a dancer, having power exclusive of these other factors is meaningless.

 

Scott Trumbo and Cate Powers of Bouand DanceCompany

Consider this same concept for other athletes, and the same is true. The greatest basketball players, golfers, skaters, swimmers and runners, all share this same quality. Their movement looks utterly effortless, coordinated and beautiful when done well. Granted Michael Jordan isn’t paying attention to the same kinds of details on the basketball court that Mikhail Baryshnikov is paying attention to in a ballet, but I would bet that the level of concentration, attention to detail and skill is equivalent. If a dancer is unable to execute his or her pirouettes well, he or she is going to think about changing any number of things to correct the problem. Perhaps the way he or she is taking his foot of the floor is effecting the direction of the turn, the dancer will have to consider this change and then work to integrate it into the mechanics of the turn until it becomes natural to do. The same way that a basketball player may need to alter the timing of his throw or how he or she releases the ball from his hands in order to consistently throw the ball in an accurate direction.

 

What I realize as a pilates teacher is that the idea of training your body to be able to do things with precision and ease is a skill that everyone can use. I believe, human beings were designed to use their body that way. In a pilates class, I ask my students to do the same thing I would ask of myself as a dancer: to pay attention to the quality of the movement, the rhythm, dynamic and genesis of it.

 

With this point of view, an exercise like “Footwork” on the reformer becomes quite demanding. A student not only has to think about the placement of his or her feet, but the timing of the movement, the alignment of the knees while they bend and straighten, the position of their back and the recruitment pattern and quality of the muscles that are at work to either stabilize some parts of the body or create effortless, coordinated movement with others. Finally, can all these things be integrated so that the movement is done as efficiently and easily as possible.

 

Pilates, for me, will always be a remarkable conditioning method, because it conditions me like a dancer. It incorporates all the subtle distinctions of training my body as an artist that must take care with the placement of my hands, feet, eyes and head while incorporating the power and control of an athlete that must jump, turn and have fluid, exquisite control.

 

 

 

 

Do abdominal exercises hurt your back?

Do abdominal exercises make your back hurt? They shouldn’t. If you find that your back is sore after doing a series of abdominal exercises (either immediately after or a day or two later), you may want to check to see if you back is gripping while you are doing them.

Here are several tips for helping you learn how to use your abdominals (instead of other muscles) while doing ab exercises (sometimes called crunches or sit ups)

Step One:

Re-educate your body to learn how to find your abdominals without recruiting other, more dominant, muscle groups.

Often when one has weak abdominal muscles, the hip flexor muscles (the muscles at the front of your hip) and back muscles will overwork. Remove the additional challenge of holding your legs in the air, and instead, cue your hips and back to relax.

To do this, place a thick pillow on the ground in front of you and drape your legs over the pillow (or arc). Then actively tell your back and hip muscles to “let go.” You may notice that your back falls into a slight curve so that there is a space between your back and the floor. See if you can maintain this curve during your sit-up and still keep your back and hips quiet! When you do this correctly, you should feel that your abdominals are working more effectively.

Step Two:

The second step is to see if you can do the same thing with your legs up in the air in a supported position. You could do this by placing your legs over a ball (this will be harder since it is an unstable surface). If you need a surface that provides more stability, put your legs over a coffee table or other surface.

Step Three:

The last step is to see if you apply this to having your legs in the air without support. In this position, your hip flexors will have to work in order to hold your legs up against gravity, and your back may need to be placed firmly on the floor (instead of having a curve in it), but your back should still not be working and, overall, you should feel that there is more balance between your abdominals and hip flexors.

Once you have this skill, you should be able to apply it to other abdominal exercises that require more complex movement with your arms and legs.

Good luck.

 

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