I could talk about control for days and days and days...it is kind of my pet project with my clients. But, instead, I'm going to exercise a bit of control myself and be brief.
I like to do a lot of exercises that require balance because it requires clients to, 1) Concentrate and 2) Control what muscles are doing the movement. My other muscle control technique is speed- or lack thereof. The slower you go, the more control that you have to exhibit in order to execute the movement.
So- to recap: change your balance point (either by adding an overball or an exercise ball or a roller) or move more slowly. Or both. Either way, concentrate and control what each muscle is doing as you perform each exercise.
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Friday, December 26, 2008
Sunday, November 30, 2008
Concentration
This is the Pilates Principle I struggle with the most as a teacher. I love my clients, and often the only time I get to see them is during their Pilates session. They like to know what is going on in my life, and I like to know what is going on in theirs. This may cross the Professional/Friend line, but that is another discussion in and of itself, which I will address when I finish this series.
I am getting better about keeping the chit-chat to a minimum, the longer I teach the easier it is. Describing to the client exactly which muscles should be doing the work helps, and getting the client to move slowly helps too.
Concentration is essential to Pilates for a variety of reasons. First of all, it is required to execute the movements correctly. Let's consider Frog on the Reformer or Tower: This exercise is for the inner thighs and pelvic floor. But, unless you are concentrating on these muscles, it is easy to let the larger Quadriceps Muscles take over. The exercise will feel easy, and maybe boring. You will have completely missed the point. However, if you slow down, concentrate on pulling the Pelvic Floor muscles up and in to begin the movement, and then using the inner thighs to complete it, Frog can be a very difficult exercise. Add a ball between the heels to make both legs move evenly and it can be down right challenging.
So- how can you bring a greater deal of concentration to your class?
1) Eliminate distractions. If you are on street level with a busy road or sidewalk out front, paint over the windows to allow the light in without all of the busy-ness that is going on out there. Set up an area for clients to wait for the next class where they won't disturb clients currently in class. If there is a teacher training program at your studio and there are people observing the lessons, make your client aware of it at the beginning of the lesson, and then don't mention or acknowledge the observer again. Ask clients to silence their cell phones and take their calls outside or in the hallway, try to keep reception calls quiet or in-between lessons if possible.
2) Use music. Classical teachers may disagree with me on this one, and to that I say, "To each his own." I beleive music helps clients concentrate rather than distracts them. As a Pilates practitioner myself, it is easier for me to dismiss the distractions of the day and quiet the million things running through my mind when there is music on. The rhythm calms me. Obviously, you need to choose your music wisely. Don't play a radio station, because the talking will be a distraction. Heavy metal or power punk may not be the most appropriate choices, but neither is New Age going to work for all classes. The tempo of the music should match the tempo of the class- Enya during Jumpboard is not all that fun.
3) Slow down. Make your clients slow down. This can be so difficult, especially, I've learned, with runners and men. Nothing against either group, I run myself, but they are so used to moving quickly and powering through that they have a hard time slowing down and concentrating on the little movements. Work on them over time. If you have a private client like this, or a class full of people who fit this discription, try to get them to slow down for one exercise each session. They will (hopefully) remember that their next session, and it will build over time. I recently taught a class where we did ever exercise at half the speed we normally do. We only make it through a half dozen exercises the whole hour, but my clients were literally dripping with sweat at the end. And there was no extra chit-chat.
4) Tell the clients what muscles are the main focus, which are helpers, and what should be relaxed. You need to know your anatomy and you need to know how the exercise works, so why not share that knowledge with your clients?
I am getting better about keeping the chit-chat to a minimum, the longer I teach the easier it is. Describing to the client exactly which muscles should be doing the work helps, and getting the client to move slowly helps too.
Concentration is essential to Pilates for a variety of reasons. First of all, it is required to execute the movements correctly. Let's consider Frog on the Reformer or Tower: This exercise is for the inner thighs and pelvic floor. But, unless you are concentrating on these muscles, it is easy to let the larger Quadriceps Muscles take over. The exercise will feel easy, and maybe boring. You will have completely missed the point. However, if you slow down, concentrate on pulling the Pelvic Floor muscles up and in to begin the movement, and then using the inner thighs to complete it, Frog can be a very difficult exercise. Add a ball between the heels to make both legs move evenly and it can be down right challenging.
So- how can you bring a greater deal of concentration to your class?
1) Eliminate distractions. If you are on street level with a busy road or sidewalk out front, paint over the windows to allow the light in without all of the busy-ness that is going on out there. Set up an area for clients to wait for the next class where they won't disturb clients currently in class. If there is a teacher training program at your studio and there are people observing the lessons, make your client aware of it at the beginning of the lesson, and then don't mention or acknowledge the observer again. Ask clients to silence their cell phones and take their calls outside or in the hallway, try to keep reception calls quiet or in-between lessons if possible.
2) Use music. Classical teachers may disagree with me on this one, and to that I say, "To each his own." I beleive music helps clients concentrate rather than distracts them. As a Pilates practitioner myself, it is easier for me to dismiss the distractions of the day and quiet the million things running through my mind when there is music on. The rhythm calms me. Obviously, you need to choose your music wisely. Don't play a radio station, because the talking will be a distraction. Heavy metal or power punk may not be the most appropriate choices, but neither is New Age going to work for all classes. The tempo of the music should match the tempo of the class- Enya during Jumpboard is not all that fun.
3) Slow down. Make your clients slow down. This can be so difficult, especially, I've learned, with runners and men. Nothing against either group, I run myself, but they are so used to moving quickly and powering through that they have a hard time slowing down and concentrating on the little movements. Work on them over time. If you have a private client like this, or a class full of people who fit this discription, try to get them to slow down for one exercise each session. They will (hopefully) remember that their next session, and it will build over time. I recently taught a class where we did ever exercise at half the speed we normally do. We only make it through a half dozen exercises the whole hour, but my clients were literally dripping with sweat at the end. And there was no extra chit-chat.
4) Tell the clients what muscles are the main focus, which are helpers, and what should be relaxed. You need to know your anatomy and you need to know how the exercise works, so why not share that knowledge with your clients?
Wednesday, November 12, 2008
Centering
"Shoulders down, abs in, pelvic floor up." I'm sure you've heard some version of this mantra at your Pilates classes, but what do we really mean? Lets start at the center...as in the Pilates Principal "Centering." The "core" is made up of three muscle groups: the transversus abdominus, the Pelivc Floor (this is actually a group of tiny little muscles, but they are almost never referred to individually) and the Multifidi- tiny little muscles that support your back. Now- I want to you picture a skeleton notice how there are no bones between the ribs and pelvis- what do you think supports your spine in that area? Correct- THE CORE! The tranversus runs around your body like a corset, the Pelvic Floor creates the hammock that holds everything up, and the multifidi hold your spine erect. These are hard muscles to find- they are not like biceps- you can't flex them to show them off. Try these exercises to find these muscles and to feel them engage. Once you know where they are, you will be able to keep them engaged as you do your other exercises.
Transversus: Cough or laugh. Feel the really deep contraction deep inside your abdomin. That is your transversus. Now, take a deep breath, and as you exhale pretend you are trying to pull your hip bones together, draw your belly button to your spine and lace the two sides of your ribs together. Try to feel the same contraction that you felt during the cough or laugh.
Pelvic Floor: The best way that I know of to find your pelvic floor is to practice using it. When you're going to the bathroom, stop the flow of urine. Those are the muscles that you are looking for. Once you get the feel for them, practice contracting them when you're not using the bathroom.
Multifidi- Stand up straight, put your hands on your low back, and walk slowly across the room, Try to feel the muscles of your back firing. If that doesn't work, sit up straight in a chair, hands on your low back. Slowly pick one foot off the floor, then the other, alternating legs.
The next time you are in your Pilates classes, try to find these muscles when you start each exercise, and keep bringing your mind back to them throughout the class. Next time...concentration!
Transversus: Cough or laugh. Feel the really deep contraction deep inside your abdomin. That is your transversus. Now, take a deep breath, and as you exhale pretend you are trying to pull your hip bones together, draw your belly button to your spine and lace the two sides of your ribs together. Try to feel the same contraction that you felt during the cough or laugh.
Pelvic Floor: The best way that I know of to find your pelvic floor is to practice using it. When you're going to the bathroom, stop the flow of urine. Those are the muscles that you are looking for. Once you get the feel for them, practice contracting them when you're not using the bathroom.
Multifidi- Stand up straight, put your hands on your low back, and walk slowly across the room, Try to feel the muscles of your back firing. If that doesn't work, sit up straight in a chair, hands on your low back. Slowly pick one foot off the floor, then the other, alternating legs.
The next time you are in your Pilates classes, try to find these muscles when you start each exercise, and keep bringing your mind back to them throughout the class. Next time...concentration!
Tuesday, October 28, 2008
Pilates Principles
I apologize for the delay in posts. I actually posted this on my other blog thinking I had posted on here. I will be back to a weekly schedule now!
Over the next few weeks we are going to look in-depth look at the Pilates Principles, what they mean in Pilates and how they can apply to other areas of your life. Here is a quick summary of the principals from www.pilates.about.com:
Over the next few weeks we are going to look in-depth look at the Pilates Principles, what they mean in Pilates and how they can apply to other areas of your life. Here is a quick summary of the principals from www.pilates.about.com:
- Centering: Physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from center.
- Concentration: If one brings full attention to the exercise and does it with full commitment, maximum value will be obtained from each movement.
- Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own devices.
- Precision: In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body.
- Breath: Joseph Pilates emphasized using a very full breath in his exercises. He advocated thinking of the lungs as a bellows -- using them strongly to pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise.
- Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Pilates equipment, like the reformer, are very good mirrors of one's flow and concentration as they tend to bang around and suddenly become quite "machine-like" if one loses ones control and flow.
Monday, September 29, 2008
Looking your best
This is a bit off the subject of Pilates, but it's about looking and feeling great, so it goes along with the spirit of the blog. As a new mom, time is a commodity that you don't have a lot of, and often, your own image suffers. I am not saying that you should spend an hour each day trying to look nice, but taking the time to get dressed in clothes that fit well and look nice on you, put on a spot of make-up, and quickly fix your hair will help you feel more together all day long.
Monday, September 15, 2008
The Importance of Rest
Today is one of those days where I don't know if I could possibly drink enough coffee. I'm just plain exhausted. I had an incredibly busy week last week, complete with very late nights and very early mornings. Plus, as you know, I'm a mom, so all of the busyness of my life just gets compounded when you add in my amazing daughter, who, by the way, learned to walk last week!
Besides feeling just generally run down today and a bit crappy, there are some real problems with being too tired and it can cause long term problems. This story on 60 Minutes confirmed what I had long suspected about the connection between sleep and weight- it is about more than being too tired to exercise.
When I was in college, I worked a full time job that required me to work overnights 2-3 nights a week in addition to the 2:30-11pm shift three nights. I had a full-load of classes (15 or more hours) and I worked a 10 hour per week internship. To make all of this happen, there were times when I would have to essentially stay awake for 24-36 hours at a time and I was miserable. Despite my best efforts to exercise, I gained weight. I tried to eat well, but I developed stomach problems and felt sick a lot. I attributed my weight and stomach problems to stress, but it seems that they may have been more sleep related.
As a new mother, you are going to be severely sleep deprived. You may have heard the advice "Sleep when the baby sleeps." It is hard to heed that advice because that's when you can actually get things done, but you MUST get some sleep. Enlist your husband, friends and relatives for help. It's okay if your house isn't immaculate, but if that drives you nuts you won't be able to sleep anyway, so go ahead and ask for help. Ask if someone would come and clean once or twice a week. Your friends want to help, let them. If your relatives all want to come see the baby, stagger their visits and let them know that you will be taking a nap while they visit. They won't mind, they aren't coming to see you anyway, they're coming to see the baby. Uninterrupted cuddle time will be just fine with them. And don't worry if you're breastfeeding, the child will not let you sleep through a feeding :-)
Finally, don't be afraid to set boundaries that allow you to get the sleep that you need. Whether that is boundaries in your work: limit the number of at-home hours you will work, and make sure they end early enough that they don't effect your ability to sleep; your family: anyone who is awake after 10 is only allowed to have the TV at a minimal volume; or yourself: write down everything that is swirling in your head, keeping you awake when you lay down. Deal with the to-do list when you get up, by writing it down, you will know you won't forget, so you can sleep peacefully.
Exercise and meditation can help you sleep, as can good food decisions. Make sure you don't exercise or eat too close to bed time as that can keep you awake. Learning to quiet your mind through meditation can help you achieve the peace that you need to slumber.
Besides feeling just generally run down today and a bit crappy, there are some real problems with being too tired and it can cause long term problems. This story on 60 Minutes confirmed what I had long suspected about the connection between sleep and weight- it is about more than being too tired to exercise.
When I was in college, I worked a full time job that required me to work overnights 2-3 nights a week in addition to the 2:30-11pm shift three nights. I had a full-load of classes (15 or more hours) and I worked a 10 hour per week internship. To make all of this happen, there were times when I would have to essentially stay awake for 24-36 hours at a time and I was miserable. Despite my best efforts to exercise, I gained weight. I tried to eat well, but I developed stomach problems and felt sick a lot. I attributed my weight and stomach problems to stress, but it seems that they may have been more sleep related.
As a new mother, you are going to be severely sleep deprived. You may have heard the advice "Sleep when the baby sleeps." It is hard to heed that advice because that's when you can actually get things done, but you MUST get some sleep. Enlist your husband, friends and relatives for help. It's okay if your house isn't immaculate, but if that drives you nuts you won't be able to sleep anyway, so go ahead and ask for help. Ask if someone would come and clean once or twice a week. Your friends want to help, let them. If your relatives all want to come see the baby, stagger their visits and let them know that you will be taking a nap while they visit. They won't mind, they aren't coming to see you anyway, they're coming to see the baby. Uninterrupted cuddle time will be just fine with them. And don't worry if you're breastfeeding, the child will not let you sleep through a feeding :-)
Finally, don't be afraid to set boundaries that allow you to get the sleep that you need. Whether that is boundaries in your work: limit the number of at-home hours you will work, and make sure they end early enough that they don't effect your ability to sleep; your family: anyone who is awake after 10 is only allowed to have the TV at a minimal volume; or yourself: write down everything that is swirling in your head, keeping you awake when you lay down. Deal with the to-do list when you get up, by writing it down, you will know you won't forget, so you can sleep peacefully.
Exercise and meditation can help you sleep, as can good food decisions. Make sure you don't exercise or eat too close to bed time as that can keep you awake. Learning to quiet your mind through meditation can help you achieve the peace that you need to slumber.
Sunday, September 7, 2008
Resources
I wanted to share a few of my blog/podcast resources:
Jennifer Gianni's blog has amazing, anatomically correct information for working different areas of your body.
Pilates on Fifth is a video podcast produced at a great studio just outside of Times Square in New York City. This is a great, no cost way to learn exercises when you can't make it into a studio.
Pilates Digest & Pilates-Pro are both great online magazines dealing with every aspect of Pilates and studio ownership. There are also discussion forums on each site.
Jennifer Gianni's blog has amazing, anatomically correct information for working different areas of your body.
Pilates on Fifth is a video podcast produced at a great studio just outside of Times Square in New York City. This is a great, no cost way to learn exercises when you can't make it into a studio.
Pilates Digest & Pilates-Pro are both great online magazines dealing with every aspect of Pilates and studio ownership. There are also discussion forums on each site.
Monday, August 25, 2008
When you don't have time for a class
As a mother, it seems like some days getting a shower and a meal or two is a feat in and of itself. I know that it isn't always possible to make it to a studio to take an hour long class no matter how much you want to. So, here are my 5 favorite at-home sure-to-make-you sweat moves. Oh- and this entire series can be done in 10 min or less.
Single Leg Stretch:
Lie on your back with your legs in tabletop, head lifted to the base of your shoulder blades. Place your right hand on your right ankle, left hand on your right knee. Extend your left leg out parallel to the floor. Exhale, and switch legs (left hand to left ankle, right hand to left knee, right leg extended). This is 1 rep. Complete 7-10, keeping your back in neutral and your transversus engaged.
Single Straight Leg Stretch:
Lie on your back, both legs extended to the ceiling, head lifted. Grab your right leg behind the calf, lower your left leg towards the floor. Scissor the legs to switch, grabbing your left leg and pulling it towards your body. Complete 7-10 reps. Your upper body should be still with your legs coming to your hands. No bouncing.
Criss Cross:
Lie on your back with your legs in table top, hands behind your lifted head. Rotate your torso to the right and reach your left shoulder toward your right leg. Your left leg will extend out towards the floor. Switch sides. Complete 7-10 reps.
Double Leg Stretch.
Lie on your back, hugging both knees to your chest, head lifted. Inhale, extend your arms over your head and your legs out on an angle. Exhale, circle your arms around to hug your knees into your chest. Repeat 7-10 times.
Double Straight Leg Stretch (or Leg Levers): Lie on your back with your legs extended towards the ceiling, hands behind your lifted head. Keeping your inner thighs firmly pressed together, lower the legs towards the floor only as far as you can go WITHOUT MOVING YOUR BACK. This should be right around 3-6 inches. Exhale, and raise the legs back to the ceiling. This is a TINY movement. Less is more.
Single Leg Stretch:
Lie on your back with your legs in tabletop, head lifted to the base of your shoulder blades. Place your right hand on your right ankle, left hand on your right knee. Extend your left leg out parallel to the floor. Exhale, and switch legs (left hand to left ankle, right hand to left knee, right leg extended). This is 1 rep. Complete 7-10, keeping your back in neutral and your transversus engaged.
Single Straight Leg Stretch:
Lie on your back, both legs extended to the ceiling, head lifted. Grab your right leg behind the calf, lower your left leg towards the floor. Scissor the legs to switch, grabbing your left leg and pulling it towards your body. Complete 7-10 reps. Your upper body should be still with your legs coming to your hands. No bouncing.
Criss Cross:
Lie on your back with your legs in table top, hands behind your lifted head. Rotate your torso to the right and reach your left shoulder toward your right leg. Your left leg will extend out towards the floor. Switch sides. Complete 7-10 reps.
Double Leg Stretch.
Lie on your back, hugging both knees to your chest, head lifted. Inhale, extend your arms over your head and your legs out on an angle. Exhale, circle your arms around to hug your knees into your chest. Repeat 7-10 times.
Double Straight Leg Stretch (or Leg Levers): Lie on your back with your legs extended towards the ceiling, hands behind your lifted head. Keeping your inner thighs firmly pressed together, lower the legs towards the floor only as far as you can go WITHOUT MOVING YOUR BACK. This should be right around 3-6 inches. Exhale, and raise the legs back to the ceiling. This is a TINY movement. Less is more.
Tuesday, August 19, 2008
From Pilates-Pro.com
A link to a great article about Pilates during Pregnancy. I have trained with Debbi, she is wonderful!
http://www.pilates-pro.com/pilates-pro/2008/8/18/pilates-and-pregnancy-safe-ab-exercises.html
http://www.pilates-pro.com/pilates-pro/2008/8/18/pilates-and-pregnancy-safe-ab-exercises.html
Pilates for Stress Relief
Almost everyone has heard of the stress relieving benefits of yoga, but did you know that Pilates provides many of those benefits also? Three of the Pilates Principals are Breathing, Focus and Flow. Joseph Pilates believed that in order to exercise correctly, you must be fully present and aware of what you are doing. When you are focused like that, you don't have any space left to worry!
Tuesday, August 12, 2008
Post Pregnancy Pilates- How soon???
First of all, I am not your doctor. The circumstances surrounding your birth experience will be a large factor in determining when you can get back to exercise, but in general the rule of thumb is:
For vaginal birth with no complications: 6 weeks or whenever you stop bleeding and feel up to it.
For C-Sections: 6-8 weeks depending on your surgery, stitches, pain, etc.
HOWEVER- there are 2 very important things that you can begin doing literally the moment the baby is out (or whenever you feel up to it): TRANSVERSUS & PELVIC FLOOR PULSES!!!!
These two exercises (described in detail here) can help get you feeling great long before your body is back to normal. They are also important because:
1) Contracting the Transversus Abdominus will help pull your Rectus Abdominus (6 pack muscle) back together faster, closing the diastasis recti.
2) Your pelvic floor is put under a lot of strain while you are pregnant supporting the weight of your baby while your organs are being shoved up against it. And then, during the actual birth...well, we all know what happens then- it stretches a whole lot to allow the baby to come out. Pulsing your pelvic floor (also known as 'doing kagels') will help prevent you from experiencing the incountenance that plagues so many women after they've had children.
For vaginal birth with no complications: 6 weeks or whenever you stop bleeding and feel up to it.
For C-Sections: 6-8 weeks depending on your surgery, stitches, pain, etc.
HOWEVER- there are 2 very important things that you can begin doing literally the moment the baby is out (or whenever you feel up to it): TRANSVERSUS & PELVIC FLOOR PULSES!!!!
These two exercises (described in detail here) can help get you feeling great long before your body is back to normal. They are also important because:
1) Contracting the Transversus Abdominus will help pull your Rectus Abdominus (6 pack muscle) back together faster, closing the diastasis recti.
2) Your pelvic floor is put under a lot of strain while you are pregnant supporting the weight of your baby while your organs are being shoved up against it. And then, during the actual birth...well, we all know what happens then- it stretches a whole lot to allow the baby to come out. Pulsing your pelvic floor (also known as 'doing kagels') will help prevent you from experiencing the incountenance that plagues so many women after they've had children.
Monday, August 4, 2008
Exercise in General
I get Google Alerts each day for "Pilates" and "Pilates and Pregnancy." Usually most of what comes up is about celebrities and their quest for the smallest possible body, the business briefs of local newspapers talking about new studios opening and the latest ebay auction on Pilates videos. Today though, and interesting article came up from the New York Post entitled Is the Economy Making Us Fat? Read it if you like, but more than anything, the title made me think about all of the excuses that we have not to exercise: I'm too tired, I'm too busy, the gym membership costs too much, yada yada yada. When it comes down to it, exercise is just that, it is work. You need to fit it in, get up earlier, stay up later, schedule it on your calendar, JUST DO IT!
Feel free to send me your particular dilemma that is causing you not to exercise, and I'll try to find a way around it.
(By the way, exercise gives you energy, there are MILLIONS of ways to re-arrange your day to fit it in, and walking requires nothing more than two feet. Even the shoes are optional.)
Feel free to send me your particular dilemma that is causing you not to exercise, and I'll try to find a way around it.
(By the way, exercise gives you energy, there are MILLIONS of ways to re-arrange your day to fit it in, and walking requires nothing more than two feet. Even the shoes are optional.)
Tuesday, July 29, 2008
Home, Studio or the YMCA?
When creating your Pilates practice, you may wonder if you should just work out at home with DVDs or books, go to the Y or some other gym where the classes may be included in your membership fees, or whether you should invest the money to go to a Pilates studio.
A combination of these three options should help you create a balance that is great for both your balance and your pocket book. A home practice is absolutely essential because there are going to be times when life is going to get busy and not allow you to go to the gym or studio like you would like. BUT, a DVD or a book is never going to be able to give you feedback or correct your form, two things that are essential for your success in Pilates.
Pilates studios are expensive, but will give you an experience that you will not find at a gym. The people at the studio are there for one reason- to do Pilates and to connect with their bodies. When finding a studio, find out about where the teachers are trained. Ideally, they should have a national certification which recognized by the Pilates Method Alliance. PMA certified teachers can be found by visiting the PMA website. Studio teachers will also be trained and better equipped to deal with special conditions such as back problems or pregnancies.
Programs at gyms are nicer for the pocketbook, but the teachers are likely to not have as much training as the teachers you would find at a studio. (This isn't always the case, many gyms have great teacher training programs and many teachers teach at gyms for extra money, just do your research.) The environment will be different than you would find at a studio though.
Bottom line- do what works for you, just do it. Ideally 3 times a week or more. Visit www.pilatesformommies.net and click on resources for a list of books that I have enjoyed in creating my practice, and feel free to contact me for other suggestions!
A combination of these three options should help you create a balance that is great for both your balance and your pocket book. A home practice is absolutely essential because there are going to be times when life is going to get busy and not allow you to go to the gym or studio like you would like. BUT, a DVD or a book is never going to be able to give you feedback or correct your form, two things that are essential for your success in Pilates.
Pilates studios are expensive, but will give you an experience that you will not find at a gym. The people at the studio are there for one reason- to do Pilates and to connect with their bodies. When finding a studio, find out about where the teachers are trained. Ideally, they should have a national certification which recognized by the Pilates Method Alliance. PMA certified teachers can be found by visiting the PMA website. Studio teachers will also be trained and better equipped to deal with special conditions such as back problems or pregnancies.
Programs at gyms are nicer for the pocketbook, but the teachers are likely to not have as much training as the teachers you would find at a studio. (This isn't always the case, many gyms have great teacher training programs and many teachers teach at gyms for extra money, just do your research.) The environment will be different than you would find at a studio though.
Bottom line- do what works for you, just do it. Ideally 3 times a week or more. Visit www.pilatesformommies.net and click on resources for a list of books that I have enjoyed in creating my practice, and feel free to contact me for other suggestions!
Tuesday, July 22, 2008
Functional Scoliosis
Sorry about the delay between posts, had family in town and life just got a bit away from me.
So, in these last few weeks, did you pay attention to how you carry things and how you stand? Do you find yourself using one side much more than the other? Do you lean a bit? When you carry your kids, are they always resting on the same hip? These things and a host of others, like laying on the same side every night or sitting in an un-supportive car seat for hours on end, can all lead to scoliosis.
Yes, scoliosis is that spine thing that you were checked for by the school nurse growing up. I bet you thought when those checks ended, so did your risk of developing it, right? Unfortunately, not so much. Heather Herald Cole, MSPT, describes functional scoliosis this way: "Due to postural habits, single handedness, leg length discrepancy, posture, nerve root irritation, hip tightness, etc. This form of scoliosis can be corrected by exercise if caught early."
So, that's the good news. This CAN BE CORRECTED BY EXERCISE (not surgery!) if caught early. Unfortunately though, this isn't something that's easily corrected on your own at home. You need to either go to a physical therapist or a knowledgeable Pilates instructor. Either way, it should be someone who has experience working with clients with scoliosis and someone who is supportive of a non-surgical solution. You cannot attend group exercise classes (not even group Pilates) and expect results- this is a very personalized, very intensive exercise regime created just for you. And you must be patient. Some of the movements will feel small, and like you're not working very hard at all. YOU ARE! You are learning to use muscles that have, for whatever reason, decided that they'd rather not. Learning to fire all of your muscles evenly will eventually, hopefully, pull that spine back into correct alignment.
For more information on scoliosis visit www.scoliosis.org or just Google it- there is a wealth of information available.
So, in these last few weeks, did you pay attention to how you carry things and how you stand? Do you find yourself using one side much more than the other? Do you lean a bit? When you carry your kids, are they always resting on the same hip? These things and a host of others, like laying on the same side every night or sitting in an un-supportive car seat for hours on end, can all lead to scoliosis.
Yes, scoliosis is that spine thing that you were checked for by the school nurse growing up. I bet you thought when those checks ended, so did your risk of developing it, right? Unfortunately, not so much. Heather Herald Cole, MSPT, describes functional scoliosis this way: "Due to postural habits, single handedness, leg length discrepancy, posture, nerve root irritation, hip tightness, etc. This form of scoliosis can be corrected by exercise if caught early."
So, that's the good news. This CAN BE CORRECTED BY EXERCISE (not surgery!) if caught early. Unfortunately though, this isn't something that's easily corrected on your own at home. You need to either go to a physical therapist or a knowledgeable Pilates instructor. Either way, it should be someone who has experience working with clients with scoliosis and someone who is supportive of a non-surgical solution. You cannot attend group exercise classes (not even group Pilates) and expect results- this is a very personalized, very intensive exercise regime created just for you. And you must be patient. Some of the movements will feel small, and like you're not working very hard at all. YOU ARE! You are learning to use muscles that have, for whatever reason, decided that they'd rather not. Learning to fire all of your muscles evenly will eventually, hopefully, pull that spine back into correct alignment.
For more information on scoliosis visit www.scoliosis.org or just Google it- there is a wealth of information available.
Wednesday, July 9, 2008
A preivew of what's to come...
Today's entry is to get you thinking about how you carry all of the items that we as moms lug around- your purse, the diaper bag, toys, CHILDREN, etc. Over the next few days, try to take notice if most of it gets placed on one side of your body, or if you're always lifting your kids with the same arm, etc. While walking with my daughter recently I realized she is almost always in my right arm, so I switched her to my left. I could barely hold her there. Try to start taking notice of your body imbalances, so they can be corrected.
Monday, June 30, 2008
Humpty Dumpty sat at a desk...
You've heard it before, either from your grandmother: "Sit Up Straight!" or from your elementry school teacher "Straight and tall, no leaning at all" or from your Pilates instructor: "Shoulders down, belly in!"
How about your neck? Do you think a one hour massage would be the greatest gift in world right now? Or even a five minute neck rub?
Let's talk about your neck and shoulders for a minute. If you sit at a desk or drive a car for any significant portion of your day, you are at serious risk for having slumped shoulders and a sore neck. Most people, when sitting in their cars or office chairs, have a tendency to lean over the desk (or steering wheel) with their head sticking out and their shoulders so close to their ears they could double as earrings. Pregnant women and nursing moms have it even worse, as the weight from their newly humongous chest literally pulls them forward. And, although a massage would be great, who has the time (or the money) to get one every day? Here is a quick, easy solution: the mid and lower trap squeeze:
Quick anatomy lesson- the trapezius muscle is a group of three muscles that covers most of your back. The upper traps are the muscles right on the top of your shoulders up to your neck, they are responsible for lifting your shoulders up when you shrug (or slouch). The mid and lower traps are below these, and they are responsible for anchoring your shoulder blades down and drawing your shoulders back, thereby opening up your chest. To relax your shoulders, you need to engage the mid and lower traps and shut the upper traps off. To do this, sit on the edge of your chair with your back as straight and tall as you can make it. Try to pull your shoulders as far away from your ears as possible, and stack them right over your hips. Now, with your arms straight, press your palms behind you, like you are pushing water away. The movement should be coming from your mid and lower traps, and you should feel your shoulder blades drawing together. If you feel tension elsewhere, try to imagine that you are trying to undo your bra clasp with just the muscles in your back. Feel your tension magically melt away and your chest open up.
Whenever you catch yourself hunched over your desk, your steering wheel, or your baby, straighten up and squeeze those mid and lower traps together for a few seconds. It will make a huge difference!
How about your neck? Do you think a one hour massage would be the greatest gift in world right now? Or even a five minute neck rub?
Let's talk about your neck and shoulders for a minute. If you sit at a desk or drive a car for any significant portion of your day, you are at serious risk for having slumped shoulders and a sore neck. Most people, when sitting in their cars or office chairs, have a tendency to lean over the desk (or steering wheel) with their head sticking out and their shoulders so close to their ears they could double as earrings. Pregnant women and nursing moms have it even worse, as the weight from their newly humongous chest literally pulls them forward. And, although a massage would be great, who has the time (or the money) to get one every day? Here is a quick, easy solution: the mid and lower trap squeeze:
Quick anatomy lesson- the trapezius muscle is a group of three muscles that covers most of your back. The upper traps are the muscles right on the top of your shoulders up to your neck, they are responsible for lifting your shoulders up when you shrug (or slouch). The mid and lower traps are below these, and they are responsible for anchoring your shoulder blades down and drawing your shoulders back, thereby opening up your chest. To relax your shoulders, you need to engage the mid and lower traps and shut the upper traps off. To do this, sit on the edge of your chair with your back as straight and tall as you can make it. Try to pull your shoulders as far away from your ears as possible, and stack them right over your hips. Now, with your arms straight, press your palms behind you, like you are pushing water away. The movement should be coming from your mid and lower traps, and you should feel your shoulder blades drawing together. If you feel tension elsewhere, try to imagine that you are trying to undo your bra clasp with just the muscles in your back. Feel your tension magically melt away and your chest open up.
Whenever you catch yourself hunched over your desk, your steering wheel, or your baby, straighten up and squeeze those mid and lower traps together for a few seconds. It will make a huge difference!
Sunday, June 29, 2008
Who's Writing This Blog Anyway?
I thought it would be appropriate to use my first blog post to introduce myself. First, I’m going to post my professional bio, but then I’m going to tell you a bit more…
“Amanda began taking Pilates classes at the Y and immediately fell in love. She began going to classes twice a week and designing her own program at home. Her Pilates practice motivated her to change diet and add other exercises, and over the course of the next year she lost fifty pounds and four pants sizes. Her desire to help others achieve their fitness goals brought her to Simply Pilates' Teacher Training program.
After learning she was pregnant, she made the decision to leave her job in the music industry to pursue a career as a Pilates instructor. In addition to completing the Simply Pilates Teacher Training Program and passing the Pilates Method Alliance certification exam, she is in the process of finishing her certification through Balanced Body University. She has also attended specialized trainings in working with men and pre & post pregnant women.
Amanda holds a Bachelor's of Business Administration from Belmont University. She lives with her husband, daughter, 2 cats and dog in Inglewood where she enjoys photography, reading, writing, and playing outside.”
So, there you have it- I started taking Pilates because I was too big and exercising was hard. Not that Pilates wasn’t, but I’ve always been fairly strong, and my body was adapting to the Pilates faster than it seemed to be adapting to the miles I was attempting to run. Plus, it got me out of the office and away from the four boys I worked with for an hour each day. Pilates made me feel svelt- I never have had (nor will I ever have) the super skinny body that our society seems to idolize, but that doesn’t matter, because there were plenty of super skinny people in class whom were not as strong as me. And that was confidence I needed at the time.
I have a passion for working with women like myself- women who will always struggle with there weight. We are not the people who can down a pint of Ben & Jerry’s because we are depressed and brush it off the next morning. For us, that pint goes directly to our thighs, where we will spend the next two weeks working it off.
I also have a passion for working with mothers, new and veteran. Being pregnant and giving birth does a number on your body, but so does being a mother. You no longer sleep or eat regularly, let alone find time to exercise.
That’s me. I’m a mother in my mid-twenties, working hard to keep my family and myself healthy, and I hope that this blog can help you and your family also.
Thanks for visiting!
“Amanda began taking Pilates classes at the Y and immediately fell in love. She began going to classes twice a week and designing her own program at home. Her Pilates practice motivated her to change diet and add other exercises, and over the course of the next year she lost fifty pounds and four pants sizes. Her desire to help others achieve their fitness goals brought her to Simply Pilates' Teacher Training program.
After learning she was pregnant, she made the decision to leave her job in the music industry to pursue a career as a Pilates instructor. In addition to completing the Simply Pilates Teacher Training Program and passing the Pilates Method Alliance certification exam, she is in the process of finishing her certification through Balanced Body University. She has also attended specialized trainings in working with men and pre & post pregnant women.
Amanda holds a Bachelor's of Business Administration from Belmont University. She lives with her husband, daughter, 2 cats and dog in Inglewood where she enjoys photography, reading, writing, and playing outside.”
So, there you have it- I started taking Pilates because I was too big and exercising was hard. Not that Pilates wasn’t, but I’ve always been fairly strong, and my body was adapting to the Pilates faster than it seemed to be adapting to the miles I was attempting to run. Plus, it got me out of the office and away from the four boys I worked with for an hour each day. Pilates made me feel svelt- I never have had (nor will I ever have) the super skinny body that our society seems to idolize, but that doesn’t matter, because there were plenty of super skinny people in class whom were not as strong as me. And that was confidence I needed at the time.
I have a passion for working with women like myself- women who will always struggle with there weight. We are not the people who can down a pint of Ben & Jerry’s because we are depressed and brush it off the next morning. For us, that pint goes directly to our thighs, where we will spend the next two weeks working it off.
I also have a passion for working with mothers, new and veteran. Being pregnant and giving birth does a number on your body, but so does being a mother. You no longer sleep or eat regularly, let alone find time to exercise.
That’s me. I’m a mother in my mid-twenties, working hard to keep my family and myself healthy, and I hope that this blog can help you and your family also.
Thanks for visiting!
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