Pilates mat classes are everywhere. Some good, some bad. Some in fitness centers, some in Pilates studios, some on DVD. Many of these classes have begun to add props for variety and it is my opinon that many times props are used incorrectly in a Pilates class.
Firstly, lets talk a little about the history of Pilates. Joe Pilates created the mat repertoire for himself as a means to get fit, strong and flexible. He was an athletic young man and went on to become quite an accomplished gymnast, martial arts specialist and boxer. His personal workouts were challenging to say the least. In 1934 his Book "Return to Life" was published and in it he displayed his 34 Contrology exercises - which later become known as Pilates Mat Exercises. Not only are these exercises pretty challenging but, as can be seen in archival footage of Joe performing the moves himself, are very athletic in nature and not the rehabilitative Pilates that many know today. And so I feel it is very unfortunate that Pilates Mat classes are the only available source of Pilates training in many fitness facilities and clubs around the world. Many people are drawn to Pilates for its rehab quality and do not relaize that Joseph Pilates had to invent the Pilates apparatus to better assist those lacking in certain strengths and flexibilities in the Mat.
I feel that many Pilates teachers have evolved their Pilates mat class into something a little more user friendly. Firstly, I notice teachers changing the order of exercises, then deleting exercises altogether becasue they feel they're too hard. Now there seems to be a shift to teaching a Mat class with props such as small balls,weights and bands. Many times the original repertoire is completely lost to the small equipment and the class now becomes a calisthenics or body sculpt class using props and NOT Pilates. I have no problem using props per se, but I do have a probelnm with teachers portraying a Pilates Mat class as something that uses a ball, band or weights and the poor consumer does not realize that they have to work hard using their body and mind to get the kind of results that I know everyone in a Pilates class is looking for. If you must use props in a Pilates mat class, then call it a Props Class and make people aware that the ball or band or weights are just that, PROPS. Let people know that the real effort in Pilates still should come from inside the body. A better name for Pilates props is "tools". The ball and band represent a tool to assist in learning or perfecting an exercise rather than taking over the entire exercise. If anything, the Pilates tools/props should serve the purpose of the large apparatus. That of assisting those not strong enough to do the exercise on their own or not in tune enough with heir body to "get" the exercise without the prop.
Just remember when teaching Pilates.... that it is a mind body discipline that involves focusing the mind on making the body strong and flexible. Thats it! If the props/tools you use take away from that, then don't us them. If having a small ball betweeen the knees on a shoulder bridge makes the student feel the hamstrings and abs more, then use it. But don't use that ball betweeen the knees to turn shoulder bridge into an inner thigh exercise, because its not! Enough said.
Tuesday, October 18, 2011
Thursday, October 13, 2011
What IS a Pilates body?
A Pilates body is.....NOT super model skinny; NOT muscley and sinewy. A Pilates body is a body that functions well, performs effortlessly and is pain free. That's it in a nutshell. Don't let the media or Hollywood celebrities tell you otherwise. Pilates was primarily designed as a body building technique back in the early 20th century to build a strong and balanced body that moved with grace and functioned with ease. A body that could withstand the wears and tears of a long and active life. Joseph Pilates was a nature lover and a student of movement. He intrinsically knew that animals remained healthier when they were active and quite rightly believed that humans should follow the same patterns. Thnink about a dog or cat when they rise from a nap. The first thing they do is stretch. Even before they lie down to sleep they have their own routine of decompressing and releasing the muscles so they are ready to sleep deeply. When, if ever, do humans do that. When, in fact, do many humans even make it off the couch. With the advent of modern technology the human race has become sedentary. A far cry from our hunter-gatherer forefathers. Although modern medicine keeps us alive into our 80's, 90'sand beyond there seems to be an ever increasing number of these seniors who's highlight of their day is having somone in a white coat bring them their tray of medicines while they waste away in a nursing hime bed. Pilates believed that we could all live a long healthy and active life if we simply followed his guidelines for daily exercise and breathing. In other words, move your body and move the air through your lungs in order to stay healthy and vital. His exercise program certainly makes you strong but it was designed on more of a fundamental level of simply making you alive and healthy. So remember that pilates is NOT about looking a certain way it is about feeling and acting a certian way. Who cares if I'm 75 and can't wear a bikini on the beach. I'm more interested in being 75 and walking the beach 3 miles a day and chasing after my great grandchildren! That's the Pilates body.
Saturday, October 1, 2011
Imprint to reduce lower back pain
As a highly respected expert in the Pilates field I am often asked by novice teachers and new clients "why do I need to imprint my spine?". The answer is simple and two-fold: Safety and Effectiveness. Let me explain.
In Pilates we need to activate the deep muscles of the abdomen and pelvis often referred to as the "powerhouse" or "girdle of strength" and representative of part of the core. Yet at the same time we must try depserately NOT to activate the superficial muscles of the abs (rectus abdominus) or lower back (erector spinae). This, as anyone who has tried to turn off these dominant muscles will tell you, is not an easy feat. This is partly due to the fact muscles only know how to do one thing: CONTRACT. They cannot turn off. They only release their tension when the opposite or antagonistic muscle turns on. Think about what this means for an area of the body that is perpetually tight and sore such as the lower back. These muscles are in a state of perpetual tension creating, at best, annoying aches and at worst, severe pain. All manner of stretches and massages will help but only to a certain point because these treatments are passive and once the stretch or massge is removed the muscles will go back to their perpetually tight resting state. In order to effect permanent relief and permanent "stretch" for these tight muscles we must recruit the opposing muscle groups and teach them to "take over" some of the tasks of the tight lower back muscles. In other words engage the abs so that the lower back can take a break. Its really that simple. Strengthen one set of muscles so that the opposite set can release their tension. It is simple to say and in theory simple to do. Many will say "do crunches to strengthen your abs and your back will feel better". Or "work your core and reduce your back pain". Sorry but if it were that simple, nobody would be stricken with back pain. Pilates IS the solution but it MUST be done with an imprinted spine and NOT neutral. The pelvic floor and deep abdominal musles must be engaged in order to allow the spine to flatten into the mat, without jamming the back down and without engaging the hip flexors, glutes or legs. This takes some practice but it is well worth the effort. With time what happens is: the back muscles learn that its ok to let go because the abs are getting strong enough to hold the spine in position. The abs get strong enough to not only pull in and scoop but also to help with bending and spinal stabilzation. So over time, every movement and static strength requirement of the lumbo-pelvic regin will come mostly from the abs and pelvic floor muslces with assistance from the erector spinae, rather than the lumbar muscles doing everything and not even letting up enough for the abs to help out (therefore causing overworked and sore lower back muscles). Can you begin to see why an imprint is so important to spine health in the early months of learning Pilates? With the spine imprinted there is not only the switch of muscle work from the lower back to the abs and pelvic floor but there is also tactile feedback that the Pilates novice needs to perfect her skills. When the back is touching the mat it is quite simple to tell when something goes wrong and/or muscles turn off that should be turned on because you will feel the loss of connection with the mat under the lumbar spine. Now trust me, we are not looking for the back to be pressed down into the mat to the point where indentations of the spinal protuberances would occur. Far from it. We are simply allowing our spine to rest on the mat because our transverse abs and pelvic floor muscles have engaged enough to allow the erector spinae to release allowing the lumbar spine down to the mat. In fact, if someone "jams" their back into the mat the opposite happens; the back gets tighter by way of the hip flexors and psoas muscles kicking in. I have seen the "imrpint" taught incorrectly many times and perhaps that is why the opponents to it are adament that a neutral spine is better. BUT.... even done incorrectly the imprint is safer on the lower back than neutral done correctly. I cant even count the number of times clients have come to me with complaints of their lower back hurting after a Pilates class because they were told to keep some "space under the low back" or maintai a neutral pelvis.
All is say to them is this:
1. Joseph Pilates worked with a flat, imprinted back - so why change it?
2. Neutral spine/pelvis is hard to find and even harder to maintain for a beginner - imprinting is easier
3. Neutral actually hurts the person whose lower back is chronically sore & tight - so imprint to lengthen the back muscles thereby reducing pain
4. A beginner needs to focus on strenthening their abs and pelvic floor and cannot do so in neutral - working in an imprint helps to activate the abdominal muscles and speeds up the learning curve.
Imprinting is the ONLY way to learn Pilates and one of the best ways to reduce lower back pain becasue it is SAFE and EFFECTIVE.
To learn more about imprinting take a PIA Pilates course at http://www.piaworkshops.com/
In Pilates we need to activate the deep muscles of the abdomen and pelvis often referred to as the "powerhouse" or "girdle of strength" and representative of part of the core. Yet at the same time we must try depserately NOT to activate the superficial muscles of the abs (rectus abdominus) or lower back (erector spinae). This, as anyone who has tried to turn off these dominant muscles will tell you, is not an easy feat. This is partly due to the fact muscles only know how to do one thing: CONTRACT. They cannot turn off. They only release their tension when the opposite or antagonistic muscle turns on. Think about what this means for an area of the body that is perpetually tight and sore such as the lower back. These muscles are in a state of perpetual tension creating, at best, annoying aches and at worst, severe pain. All manner of stretches and massages will help but only to a certain point because these treatments are passive and once the stretch or massge is removed the muscles will go back to their perpetually tight resting state. In order to effect permanent relief and permanent "stretch" for these tight muscles we must recruit the opposing muscle groups and teach them to "take over" some of the tasks of the tight lower back muscles. In other words engage the abs so that the lower back can take a break. Its really that simple. Strengthen one set of muscles so that the opposite set can release their tension. It is simple to say and in theory simple to do. Many will say "do crunches to strengthen your abs and your back will feel better". Or "work your core and reduce your back pain". Sorry but if it were that simple, nobody would be stricken with back pain. Pilates IS the solution but it MUST be done with an imprinted spine and NOT neutral. The pelvic floor and deep abdominal musles must be engaged in order to allow the spine to flatten into the mat, without jamming the back down and without engaging the hip flexors, glutes or legs. This takes some practice but it is well worth the effort. With time what happens is: the back muscles learn that its ok to let go because the abs are getting strong enough to hold the spine in position. The abs get strong enough to not only pull in and scoop but also to help with bending and spinal stabilzation. So over time, every movement and static strength requirement of the lumbo-pelvic regin will come mostly from the abs and pelvic floor muslces with assistance from the erector spinae, rather than the lumbar muscles doing everything and not even letting up enough for the abs to help out (therefore causing overworked and sore lower back muscles). Can you begin to see why an imprint is so important to spine health in the early months of learning Pilates? With the spine imprinted there is not only the switch of muscle work from the lower back to the abs and pelvic floor but there is also tactile feedback that the Pilates novice needs to perfect her skills. When the back is touching the mat it is quite simple to tell when something goes wrong and/or muscles turn off that should be turned on because you will feel the loss of connection with the mat under the lumbar spine. Now trust me, we are not looking for the back to be pressed down into the mat to the point where indentations of the spinal protuberances would occur. Far from it. We are simply allowing our spine to rest on the mat because our transverse abs and pelvic floor muscles have engaged enough to allow the erector spinae to release allowing the lumbar spine down to the mat. In fact, if someone "jams" their back into the mat the opposite happens; the back gets tighter by way of the hip flexors and psoas muscles kicking in. I have seen the "imrpint" taught incorrectly many times and perhaps that is why the opponents to it are adament that a neutral spine is better. BUT.... even done incorrectly the imprint is safer on the lower back than neutral done correctly. I cant even count the number of times clients have come to me with complaints of their lower back hurting after a Pilates class because they were told to keep some "space under the low back" or maintai a neutral pelvis.
All is say to them is this:
1. Joseph Pilates worked with a flat, imprinted back - so why change it?
2. Neutral spine/pelvis is hard to find and even harder to maintain for a beginner - imprinting is easier
3. Neutral actually hurts the person whose lower back is chronically sore & tight - so imprint to lengthen the back muscles thereby reducing pain
4. A beginner needs to focus on strenthening their abs and pelvic floor and cannot do so in neutral - working in an imprint helps to activate the abdominal muscles and speeds up the learning curve.
Imprinting is the ONLY way to learn Pilates and one of the best ways to reduce lower back pain becasue it is SAFE and EFFECTIVE.
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