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.

Pilates and Posture: Kyphosis-Lordisis

One of the classic postural types is called Kyphosis-Lordosis. Characteristically, Kyphosis-Lordosis is a posture in which all the natural curves of the spine are exaggerated.

As seen above, the figure on the left side has increased the curve in the neck (hyper-extension), displacing his head into a forward position; notice the figure’s chin on the left is forward of his sternum, unlike the figure on the right where the head is erect and the chin is in-line with the sternum. In addition, the curve of the upper back (thoracic spine) on the left is more pronounced (increased kyphosis) and the shoulders are rounded forward. Likewise, the curve of the lower back (lumbar spine) is also exaggerated (hyper-lordodic). The exaggerated curve of the lumbar spine is accompanied by a tipped pelvis (anteriorly tipped).

In this set of pictures below, you can see the shape of the bones more clearly. Although the figures are facing the other direction from the figures above, you can compare the curves of the spine and position of the head and pelvis more clearly here. The figure on the right displays the ideal curves while the figure on the left displays Kyphois-Lordosis

So, what can be done in pilates to help offset this particular postural alignment?

First, you must understand what muscular imbalances are associated with this posture.

Because of the position of the head and neck, a small pad or other prop may need to be place behind his or her head during all exercises that are conducted on their back (supine). This will help to keep the head and neck in a more ideal posture. In addition, the individual may need to work in an imprinted position more frequently than in neutral. He or she may be able to eventually work in a neutral position as they become stronger.

Take a look, again, at the curve in the lower back. Notice how the muscles of the lower spine are shortened and the muscles on the front side (the abdominals are lengthened.) This individual will need exercises that encourage he or she to lengthen the tight lower back muscles and recruit the weak abdominals.

It is imperative that a student with lordosis of the lumbar spine, learn to use their abdominals to support their back instead of their hip flexors or hip extensors. In other words, often new students with a lordodic tendency (hyper-extension of the lumbar spine) try to use gluts (bum) or muscles in the front the hip to control their back. Because of this tendency to recruit the wrong muscles, they tend to remain unable to control their back even after years of trying to do “abdominal specific” work.

Here are a few exercises you can do to promote good balance of the abdominals, hip flexors and gluts and lengthen the lumbar spine.

First, Practice lengthening the lumbar spine correctly. Here the student is lying on their back with her legs relaxed over a pillow. She is gently elongating her back into the mat (you can slightly see how the purple waist band is tipped toward her belly button in the second photo), so that the curve in her lower back diminishes (i.e more of her low back touches the mat) . It is important to make sure that your abdominals are moving your back instead of your legs. Any gripping in your back muscles or legs indicates that you may not be finding your core muscles correctly.

sit-up:

Now, try to go into a sit-up position without gripping your legs and back. You are trying to keep your back from moving into a bigger curve (i.e. arch away from the floor.) Your movement may be very small. It is important that you train you abdominal muscles to bring your upper body off the floor instead of changing your lower back or using your legs.

Dead Bug:

Finally, see if you can keep your lower back lengthened on the mat (using your abdominals, like you did in the first exercise) and pick one foot of the ground without arching your back away from the floor. If this is too hard, imprint. Alternate legs.

It is also important to teach the upper back muscles (erector spinae) to learn how to extend the upper back. Take a look at the picture of the skeleton above. Notice how the upper back is rounded, this prolonged posture makes the upper back muscles very weak and the muscles on the front side of the chest very tight (the pecs). So, it is important that this individual learns how to move their back out of this curve, open their chest and work the weak upper back muscles.

Here are a few exercises you can do to promote extension of the upper back without creating unwanted hyperextension of lumbar spine:

Turtle:

Finally, because of the way the pelvis tips, the muscles in the front of the hip can become really short and tight. Conversely, the muscles on the opposite side (the bum and hamstrings) are really weak. Take a look at the little girl’s stance below. Because of the angle of her pelvis, you can see the distance between the front of her hip bone and thigh is very short.

Here is a good exercise to open the hip and, simultaneously, use the gluts and hamstrings:

Bridge

All of these exercises are best done under the supervision of a certified pilates expert.

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.

How to work with prenatal clients

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

Hello ladies!

I am beginning to teach both mat and reformer to a woman 6 weeks pregnant. With her last child she did not do any physical exercise because she was afraid of miscarrying. However, she would like to try Pilates once a week throughout this pregnancy. Can you give me some tips to use when working with her? Also, she hasn’t done Pilates for the last month and is worried that since she has been “out of practice”, starting up again will be like starting a new exercise program–which is not recommended in prenatal books. I assured her that this would not be a problem, but she would like the official word from the experts at PNWP.

Thanks so much!

Answer from Jean Leavenworth:

Hi there-
I am curious why she stopped exercising completely during her first pregnancy. Was she at risk for miscarrying? That is something to find out as it could still be an issue, and I would highly recommend that she is released by her physician to work with you during this pregnancy and that she is given permission to work with you through each trimester; the first trimester has the highest risk of miscarriage, so it is important that she has been cleared for exercise.

General contraindications during pregancy:

1.) no inverted exercises e.g. rollovers, short spine, etc

2.) no extreme stretching due to lax ligaments, especially side splits!

3.) Prone exercises may be uncomfortable due to breast tenderness and after the first trimester will need to be replaced by a quadruped position.
after 20 weeks, work in an inclined plane instead of supine (use arc barrel, spine supporter or similar device to keep upper body elevated)
be cautious about over-exertion or letting the body get over heated. Strengthening the core muscles will be very helpful to prevent excess lordosis during the pregnancy and it may help during the delivery process too.

4.) Pelvic floor exercises are great, but emphasis should also be placed on learning how to relax and release the pelvic floor too.

5.) side lying leg work is great to strengthen the abductors–use a pillow under belly as pregnancy progresses.

6.) arm work and upper body strength is important to prepare the new mom for carrying the baby around and all the other heavy baby stuff!

7.) Check for any changes in the diastus recti. If it separates during pregnancy, then extra care will need to be taken post-partum to avoid increasing separation of the rectus muscle. Flexion should be avoided or any other exercise that causes the diastus to increase. Strengthening the TA while keeping the spine neutral is optimal for healing the herniation.

Let me know if that makes sense!
Best wishes-
Jean