Archive for Pilates
Pilates A Way Of Life
Posted by: | CommentsYou practice Pilates on a regular basis. The real test is whether you can apply what you learn to your everyday life. Only then will you really start to see and feel the many wonderful benefits of Pilates. Actually this sounds more difficult than it actually is – once you get into Pilates you’ll start to integrate it into your life by being more aware of your posture and how you move. It has positive effects on you mentally as well as physically as it gives you that feel good factor and zest for life! But could Pilates actually save your life? Read on…
Laurel Silverman has been teaching Classical Pilates in the Chicago area since 1999. She believes that Pilates is not only a fabulous workout but a way of life. Laurel (aka Lala) works with students of all ages and lifestyles and encourages her students leave with physical and mental freedom and zest to move through life. She lives in Chicago with her two Golden Retrievers, Madison (pictured) 13 1/2 years old, and Logan 4, who she rescued a year ago.
Pilates Saved My Life….Literally! by Laurel Silverman
My motto is that “Pilates is not just an exercise regimen but a way of life”. Nothing became more true on November 22, 2006, the day before Thanksgiving.
I was living and working in Aspen, CO. It was a beautiful morning and with the holiday had a light schedule at the studio. I was planning to go into town to teach and then come back and take my Golden Retriever, Madison, on a nice afternoon hike. Maddie tried several times to jump into the back of my Honda CRV and come to work with me. I kept rationalizing whether or not to let her come with me or leave her at home. Three separate times I pulled her out of the car, deciding (thankfully) to leave her at home. I packed up the car with laundry. Had my morning coffee in hand, NPR on the radio, and headed down the mountain around dawn.
It was a beautiful Colorado morning. And the road conditions were very clear. As I was making my way slowly down the mountain to the studio the sun was beginning to come up. I made my way down the windy roads and as I was coming down a section noticed that there was something forming a shadow ahead in my lane. As I proceeded closer I realized that someone had hit a deer in the middle of the night and left it in the road. I slowly looked into my rear and side view mirror and proceeded to veer to the right lane to avoid the carcass. I thought that I had cleared the animal, when all of a sudden I felt my car tip towards the right, lifting the driver side of my car off the pavement. Calmly I leaned my weight gently to the left, hoping to plant the car back down on the road safely. Unfortunately, what I did not realize was that the animal was a buck and it’s antlers had popped my front, left tire as I was changing lanes. So, when I dropped the car down by leaning my weight there was no air in that tire. My car began to roll over and spin. It flipped three times. I know this as I counted “floor, sky” as the car flipped.
I was completely conscious and active as the car flipped and spun seemingly around me. Once I realized the car was flipping my Pilates immediately kicked in instinctively. I locked my arms out on the steering wheel with my hands at 3 and 9. Drawing my shoulder blades and pelvis into the seat. With those stabilized and the wheel locked out I drew into my center pulling my core and body into the seat and breathed. The car literally felt like it was moving around me. I was fully conscious. Thinking that “if this was my time to go I had no regrets, couldn’t have asked for a more beautiful day or place to spend my last minutes, and hoping that my parents would take good care of Madison.” Then the car came to a stop, upright. I took a deep breath. “Did I make it? Was I alive? Or was I having an out of body experience and was looking back on myself?” I took another deep breath, put the car in park, unbuckled my seat belt, and opened the door to step out.
Two onlookers on the other side of the road where running across the median at this point and stopped dead in their tracks when they saw me step out of the vehicle. I was shaky, but coherent enough to realize that my laundry, skivvies and all were strewn across the highway and immediately began gathering them up. The onlookers were now at my side telling me to sit down. It was at that moment that I saw my car for the first time. The front window and roof had separated, the side door was dented in, and the glass from all the back windows and hatch were completely blown out. I had not a scratch or cut on me! And miraculously NO INJURIES! And someone had to have been looking out for Madison as there is no way she would have survived that accident.
The principles of Pilates such as Centering, Breathing, Concentration, and Stabilization kicked in when I needed them most. That feeling of being present and connected to my body and breath just took over immediately. It is because of these that I was able to stay calm and instinctively do what needed to happen to allow me to survive and be able to fully live my life to its best potential to do this day. Pilates is not just an exercise regimen, it was my way to life that day.
Join Laurel’s blog at pilalates.blogspot.com or visit her website pi-lala-tes.com for info on Pilates without Borders, Podcasts, and upcoming Retreats.
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Susan Sommers is a Pilates Instructor to those 50+ in NYC
Personal Pilates Instructor
Posted by: | CommentsYour time has come. You have made the commitment to get back in shape. And you want to do Pilates!There are lots of ways to learn Pilates. Why should you consider hiring a Personal Pilates Instructor? So glad you asked. I will be glad to tell you!
Motivation
You may be motivated now however, one of the main reasons people benefit from a Personal Instructor is that they lose motivation to stick with a consistent exercise program. A Personal Instructor can provide structure and accountability, and help you stick with it in order for you to develop a lifestyle that encourages health.
You are new to exercise or Pilates
If you are an absolute beginner, a Personal Instructor is the ultimate fitness coach. A good instructor will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you.
But what about my DVD’s
To reap the full benefits of Pilates you must practice the exercises correctly. Doing Pilates exercises incorrectly will not provide the quick results or the long-term body/mind integration that Pilates is famous for. Worse, doing Pilates exercises incorrectly can hurt your body. There are many adjustments to alignment, and techniques for fulfilling an exercise that are difficult to get, except through instruction from a live teacher.
One of the problems with learning exclusively through videos is that you can’t see yourself, and of course, a virtual instructor or a teacher on a DVD or computer can’t see you either. Even a mirror is a poor substitute for the eye of an experienced instructor. What often happens is that you think you are doing things right, but in actuality you’re not. Then poor movement habits set in and if you don’t get them corrected you compound the very problems you were trying to overcome. A Pilates Instructor can spot the ways that you are not “getting” an exercise and help you fix them.
Pilates Teachers Offer Personalized Guidance
Every body is different. As you develop your Pilates practice it is very important that you get help (at least occasionally) that is tailored to your needs. Without knowing what an instructor knows, it is hard to do this for yourself. A qualified instructor will teach you how to modify exercises, making them easier or harder, so that they are appropriate for you. An instructor who gets to know you can help you design your overall workout plan
You’re not so new to exercise or Pilates
Ok, you are already in pretty decent shape, but you’ve been there for years. If you are stuck in the same routine and want to break out of a rut, a Personal Instructor is the perfect solution. A Personal Instructor will jump start, not only your motivation, but your routine as well.
Workout at home
Many Personal Instructors make house calls. Getting fit in the comfort of your living room. How easy is that?!
But before you hire a Personal Pilates Instructor
Consumers beware, please make sure of whom you’re hiring. A certified instructor will be familiar with all available exercises in the Pilates repertoire including moderate to advanced progressions along with modifications for clients who may need them. As a rule, private clients pay top dollar for their lessons and they should never have to be concerned about the credentials of their trainer. In fact they should demand it!
Susan Sommers is a Personal Pilates Instructor in NYC for Baby Boomers
Inner Tough & Pilates
Posted by: | CommentsThank you for taking the time to visit for a little inspiration today! I believe that each of us can learn and benefit from others experiences and wisdom. I would like to share Angella’s story with you. Her battle with Breast Cancer and how she used Pilates, will inspire you. You will see that Angela is ‘Inner Tough’ and you can be too. Always remember; You can do it!
The Pilates Principles of Beating Cancer by Angella Hamilton
I was 36 when I was diagnosed with breast cancer. My kids were teenagers and well aware of what was happening. This was my opportunity to show them, it’s not about what happens in life it’s how we choose to handle it that molds us to be the people we want be.
For many years prior to my cancer diagnosis, I was carrying out a passion I had for helping other people through movement. I felt my diagnosis was a test of everything I had previously learned. In retrospect, I believe I was ‘in training’ for one of the biggest fights of my life.
Anyone who has spent 5 minutes with me knows I am passionate about the ‘behind the scenes’ concept of Pilates. Frankly, I’m fascinated by the mechanics of the body and what happens to our subconscious mind when we align ourselves in ‘a certain way’. Just as enjoying a delicious piece of fruit is fixing a hunger problem, you are also nourishing the body – giving it life saving nutrients to function at optimal level. In truth, that piece of fruit is allowing you to do the things you love to do. Just like Pilates.
Joseph Pilates gave us the 10 20 30 rule of thumb. ”In 10 sessions, you will feel the difference, in 20 sessions you will see the difference and in 30 sessions you will have a whole new body”. Whether I liked it or not, it took more than a 6 week process to get back on track. I wanted real, lifelong change. Cancer didn’t arrive overnight. The healing process wasn’t going to happen overnight either.
Pilates with a side of ‘benefits’. I never said to myself “Oh, today during chemo I’m going to focus on the Pilates Principle of breathing”. It was something that naturally happened as the nurse was fidgeting around with my port.
I didn’t ‘train’ myself to consciously be aware that the scar tissue on my lung was making activating my lattisimus dorsi difficult. It was something that happened without thinking. Make no mistake, that ‘natural’ instinct took years to ingrain into my muscle fibers. And as hard as I work, there is still ‘room to grow’. Conducting exercises with precision, control and concentration refines this ‘natural instinct’ that spills over into other avenues of life.
My Top 3 ABC’s ‘Pilates Principles I Used To Get Back On Track’
AWARENESS
Warning: This word is at risk of an overuse injury. I don’t think there is one person on the planet that is not ‘aware’ of breast cancer- or any type of cancer for that matter. The person who set out to gain ‘awareness’ about cancer has done their job….and then some. You can be aware of something all you want, and not be able to do a darn thing about it. I’m aware I have a genetic mutation toward cancer and it could rear it’s ugly head again at any time. I know this. Now- let’s prevent it. I can guarantee you, that preventing it, is a heck of a lot easier than curing it- awareness or not there IS no cure. So, let’s look beyond the obvious. Stay tuned in to being Aware of how your bodyfeels. Being Aware when you have done too much and need a rest or be Aware of a nagging injury that needs attention. Be Aware when you are spreading yourself thin. Take action to fix it. Awareness without action is blatant disregard for your body. It is a slap in the face to the very vessel you expect to carry you through life.
BREATHING
This is the equivalent of an “internal shower” – Joseph Pilates So simple it’s ridiculous, yet one of the most undervalued tools we have. It is the first and last thing we do in life. Learning to Breathe deeply increases lymphatic flow, taking toxins away from the body. Take a minute. Are you holding your breathe right now? People say “ I always get the breathing mixed up.” Expand your lungs down to your belly- don’t worry if it’s right or wrong- just Breathe!
CONTROL
Considering Joseph Pilates called his method Contrology, it makes sense that this is one of the ‘highlights’ of the Pilates Principles. I knew lack of movement control would not only make me feel like a mess, but could possibly be harmful and risk injury. This became crucial in the way I chose to carry myself even with simple things, like walking. I could Control my posture, which in return gave me a different perspective. Literally. I could Control my thoughts and I could Control my actions to my thoughts. Most days it took everything I had to just focus on that.
During my treatment, I formed a non profit organization to help women with any type of cancer diagnosis regain their health and vitality. It’s a mind -body approach to healing post – cancer. I called it The Inner Tough Girls, because I knew very early on that I was going to have to pull on my Inner Strength to get me through this time in life. Cancer has ripped through our bodies and left a huge mess. Now it’s time to clean it up. That’s ‘tough’.
Angella Hamilton is a Personal Trainer, Pilates Instructor and Founder of the Inner Tough Girls.
You can follow Angella on Twitte
r
or please visit http://innertoughgirls.org for more information on this life changing program, 12 Weeks of Transformation.
If you cannot view this amazing thought provoking video please click Here
Susan Sommers is a Pilates Instructor to those 50+ in NYC
Pilates Is for Men!
Posted by: | CommentsHow the Pilates for Men 10-20-30 Challenge Changed My Life Forever by Art Altounian
First let’s set the stage for how Pilates changed my life forever. The time is Summer 2009. The place is Pilates Sports Center in Encino California. See the picture over there on the left of the guy with the belly? That’s me Art, and I was working at a Pilates Studio. Yes, you just read right, fat and working at a Pilates studio. In fact, I had just taken on a greater role at the studio. I was now handling some more of the marketing and support duties and therefore found myself spending more and more time there. The gnawing feeling of, “Darn, I hate being this fat and working at a Pilates studio” was starting to get me down. At the end of one of those getting me down kind of days, my good friend, and absolutely amazing Pilates Trainer, Josh Smith, caught me and said, “Art, get your butt up and let’s work out!” It’s hard to say no to Josh when he’s standing in front of you with a resistance band in one hand and a spine corrector in the other. That fateful day marked session #1 of what became the Pilates for Men 10-20-30 Challenge.
Josh had me doing exercises I’d never seen before. There were variations of the classic Pilates exercises mixed with Josh’s own creative twists that focused not only on core strength, but upper body conditioning as well. It was a brisk workout with very little down time. At the end of the hour, I was covered in sweat and breathing rather heavily. Wow, I thought Pilates really is for men and I bet most guys have no idea that these types of Pilates workouts even exist!
That very next day I brought my video camera to the studio and the Pilates for Men 10-20-30 Challenge officially began. We were going to document Joseph Pilates quote “In ten sessions you’ll feel the difference, in twenty you’ll see the difference, and in thirty you’ll have a new body.” I had never heard of anyone actually testing this profound theory before other than Joe Pilates himself. Could it actually work? Time would tell.
And so, my journey started along with video documentation of what could be possible doing vigorous and well thought out Pilates exercise and Pilates exercises only! I never lifted a weight, and never ran a lap. In all we documented on video 7 of our 30 sessions and posted them on YouTube. Please stay with us. Keep reading as we would never let you go without showing you the Finale video! You don’t want to miss it.
Within a short period of time we had thousands of views from all over the world with extremely supportive comments rooting me on. It was cathartic and invigorating. There was no stopping me now! Pilates and proper diet were WORKING!
Whoever said Pilates was just for women? That needed to be changed, and changed right now! How many guys could benefit from this work? The numbers were endless. The men in the world needed to see what was possible, and if I had to be the guinea pig to prove the point, then so be it!
At first I couldn’t do anything well. I could barely touch my shins, forget about getting near my toes. But actually I was the perfect guy for the journey, as I had never been a dancer, and I’m not particularly athletic. About the only thing I had going for me was a determined trainer, and the desire to flatten out my portly pot belly. How many guys like me would see this dramatic transformation and want to give Pilates a try? Well, as it turns out, quite a few. The phone started ringing at the Studio, and more and more men were booking appointments. The landscape from what the Studio looked like in June, almost all women and what it looked like in September was vastly different. Guys of every age, physical type and ability were signing up to take Pilates private or group classes. After awhile the demand was such that we began offering a ‘Pilates for Men’ class. Classes filled instantly! The old adage “If that guy can do it, then so can I” was beginning to take hold.
On day one of my Pilates journey I tipped the scales at 212 pounds. By session 30 I weighed 193 pounds. The 30 session transformation worked. Joe was right! It was not just weight loss, but gaining strength, muscle tone and an amazing amount of spinal flexibility that I didn’t think would ever be possible for someone like me. But it was! Pilates really did work. Pilates is for men.
Yes, that me Art on the right!
After that fantastic summer of 2009, our experience spawned what is now on DVD Pilates for Men 10-20-30 Challenge that we shot in high definition. We wanted to show men at home how to mix and match different types of Pilates routines. We discovered that indeed, Joe’s quote was more than just a quote, it worked! 30 sessions later and the guy who couldn’t touch his toes had a brand new body. Unbelievable, but true!
If you can’t see this video or to see Art’s entire journey click here
Hopefully you guys out there who thought Pilates was just for women will re consider and visit your local Pilates studio. Sign up for 30 sessions. Trust me; it will be well worth it!
Both Art and I hope you enjoyed his journey. Any of you guys out there already practicing Pilates, we would love to hear from you. Pilates Instructors with males as clients, tell us about it. If Art just inspired you to try Pilates we would love to hear from you too!!
Follow Art PilatesForMen on Twitter
Susan Sommers is a Pilates Instructor for those 50+ NYC 10023
Pilates and Running
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Robin Long is a Pilates instructor in Santa Barbara, CA. She came to Pilates in 1998 through her competitive and professional dance career. She trained under Kristi Cooper White and is certified through the internationally recognized Body Arts and Science International (BASI) comprehensive training program hosted at the Santa Barbara Athletic Club. She is the Pilates instructor on faculty at Westmont College in Montecito & trains clients at Platinum Fitness in Summerland. She is author of the blog “The Balanced Life: Ideas, Thoughts and Tips for Incorporating a Pilates Mentality into Everyday Life.” www.RobinLongPilates.Blogspot.com
Pilates for Runners by Robin Long
Do you know what I love about running? I love that it is perhaps the most natural, innate form of exercise. We begin running as children and continue running as we grow old. I once read that “there’s something so universal about that sensation, the way running unites our two most primal impulses; fear and pleasure. We run when we’re scared, we run when we’re ecstatic, we run away from our problems and run around for a good time.” What an interesting and inspiring thought.
With that being said, at some point in time, running often takes on a new function in our lives. Many of us, perhaps most of us, run in an effort to stay in shape and maintain our health.
It wasn’t until I began my own practice and study of Pilates that I recognized the immense importance of form and posture while running. Many of us believe that since running IS a natural activity and because we’ve been doing it since we were young, we already know how to run properly. But I have learned that this isn’t quite so. Ask any runner who has endured an injury and they will likely agree. Proper form and posture can increase your efficiency and ease as a runner. Without proper muscle development, running can cause a significant amount of stress on our joints. Pilates focuses on increasing core strength, which, in turn, relieves pressure from the joints, increases balance and reduces the risk of injury.
If you enjoy running as a form of cardiovascular exercise, try incorporating the following exercises into your routine. Each of these exercises can be performed safely in the comfort of your own home.
Roll Up Increases abdominal strength, lengthens the lower back muscles and stabilizes the pelvis.
Set Up Lying on your back, legs together, parallel and straight, feet flexed or pointed. Arms reaching back towards ears.
Inhale Lift arms towards the ceiling. Gently lengthen through back of neck and lift head and shoulders off the mat.
Exhale as you peel the spine up and off the mat hollowing through the abdominal wall. Continue to Exhale as you curl all the way up to the sits bones rounding spine over legs.
Inhale Start rolling back away from the legs, aiming for the lumbar spine to hit the mat first; keep lengthening out through your feet.
Exhale Articulate your spine back down to starting position using your abdominal muscles to control the speed of the roll down. Imagine that each vertebra hits the mat sequentially. Finish the roll down and reach arms back by ears without letting your ribs pop.
Repeat 3 – 5 times
Watch out for!
Elevation or rounding of shoulders
Loss of “C – curve”
Using too much momentum (jerking)
Leg Circles Promotes lengthening of the hamstrings and movement of the hip joints while maintaining a stable pelvis and core.
Set Up Lying on your back, arms by your side or in a T position, one leg extended up toward the ceiling, the other leg stretched long on the mat.
Inhale and Exhale Bring the lifted leg across the center of your body and draw a circle in the air.
Repeat circle in the same direction 5 times
Repeat 5 circles in the opposite direction
Change legs and Repeat as above
Watch out for!
Rotation or tilting of pelvis
Rotation of torso
Shoulder tension
Hip flexor tension
Basic Back Extension Strengthens the back extensor muscles which will help to reduce rounding or “hunching” of the shoulders.
Set Up Lying on your stomach, forehead on the mat, arms by your side with your palms facing in pressing against your thighs
Inhale Retract the scapula,(pull your shoulders together) and slide the scapula down toward the bottom rib.
Exhale Lift your head and shoulders off the mat, to reach a neutral spine, fingertips reaching toward your toes. Lift in one long line and lengthen away.
Inhale to stay pulling in the abdominal wall.
Exhale Lower head, shoulders and torso back down to mat.
Repeat 3 – 5 times
Watch out for!
Over-activation of lumbar Erector Spinae
Tension in neck and shoulders
Lifting into thoracic extension
Loss of abdominal connection
Any runners out there already practicing Pilates? Please share how Pilates has helped you. Robin and I would love to hear from you!
You can follow Robin on twitter too! @RMLPilates
Susan Sommers is a Pilates Instructor on the Upper West Side NYC 10023
Keep Your Shoulders Down!
Posted by: | CommentsRachael Maddalena is a senior Pilates Instructor, dance conditioning and Thai Massage practitioner in Bellingham, Wa.
She has worked in Los Angeles with the Pasadena Dance Theater, Rochelle Carson and Ed Begely Jr’s studio in Studio City among others. Working under Danish physical therapist, Carolyn Darville, she developed several muscular re-patterning exercises and apparatus, including the Pressure Pillow. Rachael is all about ’everything’ Wellness. She loves helping people find solutions to their bodies aches and pains. Read on as it may be you who she helps next!
How to Reduce Shoulder Tension and Improve Back Extension by Rachael Maddalena ‘The Studio Diva’
How many times do you have to remind your clients to keep their shoulders down during the early stages of Pilates training?
In most bodies, the shoulders, the Trapezius, are a common muscle group that fires and tightens when the body’s coordination is called upon in a new and challenging way:
When the core is not yet strong enough for a task, the trapezius muscles fire, and commonly compensate for the strain on the weaker inner unit and less powerful muscles.
The following is a series of simple exercises to help a beginning client release shoulder tension, and create a beautiful back extension helping to facilitate scapula-glide and stabilization that they will not soon forget!
In these examples we use the Foam Roller and the Pressure Pillow
Upper Trapezius & Rhomboid Release:
The Pressure Pillow is designed to relax the trapezius muscles and will help facilitate scapula glide.
Place the Pressure Pillow behind the shoulders. Using the straps, lower it down to the upper trapezius.
Lay back prone on the mat; the two hard inner balls will cradle the spine and press in to the muscles between the shoulder blades and the spine. Use a small pillow to bring the head in-line with the torso.
Breathe and imagine directing the inhale towards the pressure behind the shoulders. Once the inner balls have settled into the back comfortably, circle the arms several times like a ballet port-de bra. Change direction and move the pillow to a new place, repeating the above steps.
Swan on Foam Roller with Scapula Mobilization:
Inhale Shrug the shoulders, pointing the thumbs down.
Exhale Draw the shoulder blades down the back of the rib cage rolling the thumbs up. Lift the head neck and chest into flexion.
Inhale Return down shrug the shoulders up.
Cue your client by promoting the lift through the core, broadening the shoulders away from each other as the arms turn and the scapula glide down the back. Cue them to take deep full breaths expanding the back of the rib cage.
Your client will enjoy the simple understanding of easy scapula movement and stabilization with a relaxed shoulder girdle.
If you have any questions or comments about either the ‘Foam Roller’ or the ‘Pressure Pillow’ please don’t hesitate. Live in or near Bellingham, Wa. look into a session with Rachael. In NYC 50+ Pilates Body NYC will come to you. Pilates in the comfort of your home. Oh and by the way I will bring the Pressure Pillow with me! How easy is that?!
Enjoy!
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Susan Sommers is a Pilates Instructor in New York New York 10023
Pilates Back
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Now its time to get people to marvell at your great Posture and your Pilates back with two easy Pilates exercises.
Half Swan: Half Swan improves your postures and prepares the body for the original Pilates exercise “Swan Dive” by targeting the upper back muscles. This exercise will also open the front of your shoulders and help take tension out of the neck and shoulders.
Set up: Lie face down on a mat, legs extended as aDducted (together) as comfortable, hands under shoulders, elbows touching sides, head facing forward. Be aware that your shoulders are relaxed and down, not hunched up by ears. Engage your abdominal muscles, lifting your belly button up and away from the mat. Keep your ab muscles lifted throughout the exercise.
Inhale and think of sliding your shoulders down your back. Lengthen your spine from tailbone to the top of your head, without changing spinal shape.
Exhale and press into the hands slightly to lift just the head and shoulders off the mat. The bottom rib stays on the mat. Think of a nice long neck as you lengthen up.
Inhale to stay & engage the abdominals even further.
Exhale Lengthen the body back to the mat.
Repeat three to five times using an even, flowing breath to support the movements.
Watch out for!
Over extending cervical spine
Neck tension
Loss of abdominal support
Protraction of the scapula
Swimming: The goal of this exercise is to strengthen the hip and spine extensors while challanging the ability to stabalize the spine in neutral against contralateral movement.
Set up: Lie facedown, legs ADducted (together) or slightly aBducted (apart). Arms reaching forward.
Inhale stretch arms forward, keeping shoulders away from ears. Pull abs in so that you lift your bellybutton up and away from the floor while keeping pubic bone down.
Exhale Lift head and lengthen neck as you extend your arms and legs so far in opposite directions that they naturally come off the floor. Continue to reach your arms and legs out very long from your center.
Inhale for 5 counts while you contralaterally pulse your arms and legs up and down.
Exhale for 5 counts as you continue to pulse arms and legs.
Repeat 4-8 sets of five counts each
Exhale Relax down to the mat.
Watch out for!
Elevated shoulders
Rocking pelvis and torso
Overextension of head and cervical spine
Loss of abdominal support
Susan Sommers is a Pilates Instructor to those 50+ in NYC
Pilates and Posture
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Good Posture Plumb Line
Do you wonder why certain people grab your attention when they walk into a room? Have you ever marvelled at someone with great posture? I have. So much of life is based on first impressions. 
Improving posture may or may not be first on the list of goals for Pilates participants. However, the BENEFITS of correcting bad posture cannot and should not be overlooked. Improvements may include: Reduced back and neck pain, less stress on all the body’s joints (spine, shoulders, hips, knees, ankles), easier breathing in daily life & sport activities, shoulders that are no longer wrapped around the ears, ease of movement for daily living – walking, stairs, standing, sitting in front of the computer, driving, enhanced recreational & sports performance, and reduced risk of injury.
Improved posture also means reduced stress – physical, emotional, and mental! If the body is in balance, the brain doesn’t have to work (or overwork) to keep over tense muscles on tension. Balance should be easy and effortless. A body off-balance will require some initial effort to strengthen the muscles that have been on holiday. Over time, as these weaker muscles become stronger – the long term goal is efficient, effortless ease of movement – Good balance & Great Posture.
Is your body off-center? If so how long has it been that way? Examples of posture issues: Probably one of the most common postural distortions is the Forward Head, forward rounded shoulders posture. This postural problem often appears in teenagers and progresses to old age. It is a posture problem that can be caused by several different factors including sleeping with your head elevated too high, extended use of computers, lack of developed back muscle strength and or lack of nutrients such as calcium. Or perhaps you have you noticed your posture gradually shifting? With age are you getting shorter, (Gee I used to be so much taller!) developing body posture tending to Kyphosis, Lordosis, or a functional Scoliosis? Do you have neck pain, shoulder pain, back, hip, or knee pain? Current posture habits might be a contributing factor.
Forward Head
Kyphosis
Lordosis
Scolisis
There are so many things you can do to help make improvements. Pilates is one of those things you can do.
Practicing good posture reinforces the principles of better body alignment learned through the Pilates Method. What makes Pilates so important with respect to posture is that Pilates trains us to develop and use core strength, rather than holding our position with superficial musculature.Using the deep core muscles of the powerhouse – the abdominals, back, and pelvic floor – to support our posture allows the shoulders to relax, the neck and head to move freely, and relieves stress on the hips, legs, and feet.
If you stand with locked knees (you might experience knee pain) – keep the knees slightly soft when standing. The hamstring muscles will work harder to help support the knee joint.
If you sit with crossed legs – chances are it’s usually the same leg. Sit with both feet flat on the floor, or if you have to cross, cross at the ankles.
Learn to breath by expanding the ribcage and feeling your spine lengthen. Inhaling should make you taller! When you exhale – strive to stay tall. You’ll notice your muscles working to support your improved posture.
Strengthen your Pelvic Floor & Core Muscles (this will help relax the shoulders and provide you with better back and neck support.)
Invision lifting the body tall like you’re suspended by a string.
Add exercises to your workout program to stretch your chest & shoulders & strengthen your upper & lower back.
PilatesFun
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Jenn Powell, is a Power Pilates trained Pilates Instructor, who teaches individual sessions and group classes at Purely Pilates studio in San Carlos, CA – the Power Pilates Bay Area affiliate and teacher training studio. She is a cancer survivor who learned about the healing powers of Pilates and wants to share it with others.
Falling off the Exercise Wagon; And Getting Back On by Jennifer Powell
As a Pilates instructor, I often tell my clients how important it is to make time to exercise every week. Once, twice, three times a week (three, of course, being optimum) – but often we allow other things to get in the way. A new baby, job responsibilities, financial issues are all reasons given for cutting back on exercise. During this difficult economy, many of my clients have had to cancel sessions because they have to stay late at work or because they’ve had to “tighten their belts” and Pilates seemed like an unnecessary “extra” expense that wouldn’t be missed.
Often it isn’t related to finances at all as I found out myself a couple of weeks ago. We brought home an 8-week old puppy and for the first 2 weeks I struggled to find the time and energy to do my own Pilates workouts. I made time to feed the puppy and take her out for walks at 2:30 and 4:30 in the morning and still make it into the studio to teach my clients beginning at 6:00am – but then all I wanted to do was go home and take a nap or spend additional time with my little baby before teaching my group classes in the evenings.
I started realizing that I was tired from lack of sleep, but also had less energy because I wasn’t exercising. It’s easy to think that you should use that “extra 30 minutes” for a nap, but I’ve found an increase in my energy levels as soon as I re-introduced Pilates into my routine.
A friend on Twitter sent out a message for us to send her our workout plans for the week and she’d touch base to keep us honest. I immediately Tweeted back that I was going to find time on Monday, Wednesday and Friday for my own Pilates workouts. So, on Monday, I did a 30-minute mat routine and it felt GREAT – I actually ran some errands and went home to play with the puppy fully engaged and energized. By Wednesday, I was looking forward to my workout so I did a classical Advanced Reformer workout. Again, I left the studio with extra lightness in my step. By Friday, I was looking forward to my self-workout and did another Advanced Reformer workout with alittle AB series on the side for good measure!
So, here’s what I learned…
1. It’s easy for all of us – instructors and health professionals included – to fall off the exercise wagon.
2. Exercise has to be planned like anything else in our lives – put it on your calendar like a meeting and make sure you attend!
3. If you tell others you are going to exercise, you hold yourself to it (use Twitter, Facebook, email , whatever and have your friends ask you if you did it – Better yet, pair up with a friend and exercise together!)
4. Tell yourself you just need to get through 15 minutes of exercise – if you don’t feel better, go ahead and stop. You’ve done 15 minutes and that’s GREAT…but, more than likely, you’ll keep going and finish your workout.
5. It doesn’t matter what type of exercise is your favorite – Pilates, Yoga, Running, whatever – just keep exercising. You’ll feel better in the end!
Please join Jenn on Facebook PilatesFun and follow her on Twitter @PilatesFun
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Pilates is truly an all encompassing technique that can be employed by anyone who wishes to move with more power, grace and less trauma to their body. Pilates builds strong bodies and increases the body’s resilience to debilitating effects of age.
“The science of Contrology disproves that prevalent and
all-too-trite saying; ‘You’re only as old as you feel.’ The art
of Contrology proves that the only real guide to your true age lies
not in years or how you THINK you feel but as you ACTUALLY are
as infallibly indicated by the degree of natural and normal flexibility
enjoyed by your spine throughout life.”
“…our prime of life should be in the 70′s and old age should not
come until we are almost 100.” ~Joseph Pilates
Susan Sommers is a Pilates instructor to those 50+ in NYC
