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| Pilates Elder - Kathy Grant |
Pilates Blog: By Marguerite Ogle, About.com Guide to Pilates Pilates Elder Kathy Grant has Passed AwaySaturday
May 29, 2010Kathleen Stanford Grant 8/1/1921 - 5/27/2010 Kathy Grant passed away on Thursday, just shy of her 90th birthday. A legendary
teacher and direct lineage holder from Joseph
Pilates, her contribution to the Pilates community is immeasurable. Starting out as dancer, Kathy Grant began teaching 1957 when she was one
of only two people to ever receive a certification to teach directly from Joseph Pilates. Since 1988, Kathy Grant was based
at NYU, Tisch School of the Arts where she taught a year long Pilates course. Known for her strength, and devotion to the
precision of the Pilates method, Kathy Grant also touched, and changed, the lives of many students through private instruction
and workshops around the country. Kathy Grant is among a small group
of instructors, known as Pilates Elders, who studied directly with Joseph Pilates. As I contemplate her passing, I am deeply touched by
the tremendous gift that the Elders, like Kathy Grant, have given us. We would not have the Pilates Method at all if not for
them. A newsletter from the PMA says Kathy Grant
was especially interested in the environment and the well being of animals, as well as the arts. Her family suggests
that contributions to charities associated with those causes would be appropriate in memory of her. Cards and letters can
be sent to: Bridge Pilates, 68 Jay St. #225, Brooklyn, NY 11201. Funeral or memorial plans have not yet been made. The Hidden Art of Achieving Creative Flow By Everett Bogue
Have you ever had
a creative evening when time suddenly flew by? A day when you executed a difficult project at work flawlessly? A brief moment
in time when your challenging exercise routine felt effortless? All of these times you were in a state of flow. Flow is a concept developed by Mihaly Csikszentmihalyi of
the University of Chicago, who has studied the phenomena his whole career. Daniel Pink reintroduces the concept in his new
book Drive: The Surprising Truth About What Motivates Us. Many people flow through their lives in an effortless fashion, while countless others
have a difficult time achieving a flow state.
Why flow is hard to achieve
Flow is a moment in time when you’re
both challenged at the activity that you’re doing, and when you also have complete autonomy in the task you’re
conducting.We
engage in flow under your own volition, with a skill which we’ve had some amount of experience.If you’re not flowing, it’s probably because
you aren’t allowing yourself to be challenged, you’re completely overwhelmed, or someone else is holding you back.The majority of my experience with flow
has been with dance and writing. I’ve studied dance for many years, and one of the technical skills that dancers work
on is called improvisation. Improv is very tricky in dance. You have to turn off your mind and simply dance with your instincts.When you’ve mastered improv dance,
you’ve reached the sweet spot between your brain transferring commands to your nervous system. There is no longer any
thinking involved, as thinking in improv dance will make everything stop. There just isn’t any time for brainwork when
you are constantly moving.Csikszentmihalyi
hypothesizes that these moments of flow occur because we’re simply activating too many neurological functions. Because
of this we no longer have capacity to be aware of what functions we’re engaging in. So the ‘conscious of me’
part of the mind switches off, your awareness of yourself slips away, and you just do it.
You’re simply flowing in the the present moment
I have also experienced flow in writing.
I think it’s very important for writers to engage in flow. A lot of writers stop and meticulously edit their work after
every sentence, but writing this way (for most people) is counterproductive.Why? I believe it’s because of the same reason that
dancers can’t stop dancing in improvisation. If you just keep writing for 30 minutes without stopping, you give your
mind a chance to turn off the ‘conscious of me’ brain functions. This in turn grants more brain power to challenging
the boundaries of your writing ability.You cannot edit while you’re producing work. If you do, you’ll be constantly switching between
your right brain and your left brain. Your creative center will be switching off and on and it will be harder to produce anything
meaningful.
A
classic example of real world flow
Ray Bradbury was a freelance writer who was trying to support his family.
However, he was working at home with his cute little children. This proved to be incredibly distracting, so he had to find
somewhere else to write. So, he headed over to UCLA’s Lawrence Clark Powell Library.In the basement of the library there was a number of typewriters
that gave 30 minutes of writing time for a dime.Ray was very poor at the time, and needed all the money he could to support his family. Whenever
he popped in the dime, he wanted to get his month’s worth. This forced him to write at a frantic pace until his time
was up. The most frustrating element of writing the novel was when the typewriter keys tangled, because it meant that he was
wasting valuable time.In
between these 30 minute typewriter banging sessions, he would wander the halls of the library studying books and contemplating
what he would write for the next 30 minutes.The novel Ray finished was classic sci-fi novel Fahrenheit 451. He created this novel in record
amount of time, and recalled feeling as if the flow of time had accelerated. The novel wrote itself, effortlessly.
Think about how important it is to flow
I
really believe many people miss this aspect of engaging in their work. If you aren’t flowing, you’re not reaching
the peak of your ability. There is so much untapped hidden potential in flow, just waiting to be retrieved.People who have learned flow are challenging
themselves and creating work at their best. We no longer have dime typewriters at the library, but there are a number of ways
to practice flow without them. Nine simple ways you can bring yourself into flow
1. Pick a enjoyable, challenging
activity. The easiest way to enter flow is by doing something you love. The activity also needs to challenge you,
one you are extremely passionate about, that you enjoy doing, and that causes you to grow. If the activity is boring to tedious
you won’t enjoy it, and so there is no way you can engage in flow.
2. Eliminate distractions.
Turn off your phone, log out of twitter, switch off gmail. If you’re constantly flipping back and forth between different
tasks you’ll never be able to achieve flow. A foreign distraction will quickly bring you out of the flow mindset.
3. Think before you do. Do any research or preparation before you engage in the activity you wish to flow
in. If you stop and do research while writing, or have to grab a bite to eat in the middle of a run, you’ll throw yourself
out of the grove. Preparation is the only way to avoid that.
4. Isolate yourself. The best way to achieve
flow is alone. If you’re in a room full of people, your mind will constantly be drawn away from what you’re doing.
Shut the door, put on headphones, or find another way to isolate yourself.
5. Let go. Give up any expectations
that you have for yourself. If you enter a flow situation with preconceptions about the results that you’ll get from
the practice, you’ll inevitably disappoint yourself. You also run the risk of narrowing your focus to a point where
you can’t change coarse naturally if your flow takes you down a road less traveled.
6. Give yourself a
time limit. Like Bradbury, set a timer on your activity. Give yourself 30 minutes of uninterrupted flow time and
just go at it with everything you’ve got. Forget about how much time you’ve been doing the activity, and how much
time you have left, just flow. You may just find that you lose track of time completely.
7. Keep moving.
Continuous motion is key to flow, don’t give your mind a chance to start second guessing what you’re doing. Keep
moving with the activity you’re flowing in. Go at a pace that’s challenging for you, but not overwhelming. You
want to be calm and collected, but also have forward momentum.
8. Don’t think. Switch off the
part of your brain that observes what you’re doing. This is your self-consciousness, your ego, your sabotage. Why flow
is so important is that it circumvents the necessity to constantly critique yourself. This can be hard, if you’re used
to constantly second-guessing everything you do, but it is so important to successfully entering flow.
9. Practice.
Like any useful skill, flow takes time to master. Don’t stress if you can’t do it right away. If you’re
interested in achieving a state of flow, you need to practice regularly. Set a time every day that will be dedicated flow
time. Eventually you’ll start to recognize when you’re flowing, and when you’re not. After many hours of
practice, you’ll eventually become a flow master. x
Walk The Walk Pilates Style - May/June 2009 Issue x Do you need to go to Harvard to learn how to walk?
Probably not, but according to the Harvard Health Letter, you'd likely benefit from a refresher course to correct some of
the bad habits you've acquired over the years. An improper gait can lead to sore feet and ankles as well as to neck,
shoulder and back aches - and it can increase your chances of falling. Here, a little adult ed to help you achieve an
elite stride. x o Look straight ahead. Watching your step does not mean walking with your head down. Keep it erect and in line with your spine,
with your eyes trained 10 ato 20 feet ahead. If you need to look down to navigate rough or uneven terrain, use your
eyes, not your whole head. x o Keep your shoulders level. Make sure they're level both from left to right and from front to back (neither slumped forward nor
thrust back). If you're carrying a heavy load, a backpack is a better choice than a large handbag. (And if you
can't give up your purse, switch shoulders every few minutes.) x o Land on your heels, lift up with
your toes. Think about showing the person behind you the sole of
your shoes. x o Shorten your stride. A
long step can throw you off balance, so take more, shorter steps. xxxx
Bottled Water: The difference is NOT clearArticle from “Focus on Health and your community
Hospital”, Spring 2009, North Shore LIJ xo Bottled
water sales in the US have quadrupled in the last 20 years, according to beverage industry analysts, and if the trend continues,
it may soon replace soda as the American beverage of choice. That Americans are cutting down on carbonated
soft drinks in favor of plain water is a healthy trend. That’s because individuals who get their
fluids primarily from sodas are also consuming a lot of artificial sweeteners, sugars, colors and preservatives. xo Pure water is always a great choice, but be wary of “fortified” water products that
advertise various combinations of herbs, vitamins and minerals. These beverages are often sweetened like
soda and pack extra calories without any proven therapeutic benefit. Though bottled water is healthier than sweetened drinks, it is much more
expensive that tap water. Bottled water can cost anywhere from 1,000 to 4,000 times the cost of tap water.
Does it make sense to pay this premium? If you buy bottled water for its “purity,” you’re
not getting what you pay form. While pretty labels and potent advertising campaigns suggest that some bottled
water comes from pristine mountain springs and crystal-clear glaciers, it rarely does. In fact, a lot of
bottled water is packaged in urban locations that draw from municipal water supplies. And wherever it comes
from, bottled water is regulated by virtually the identical federal and state standards for chemical and biological contaminants
as the water coming from your faucet. So as far as purity goes, there’s rarely a meaningful difference. xo There’s also an environmental benefit to choosing tap water over bottled: It
takes about 1.5 million barrels of oil per year to manufacture the plastic water bottles produced for US consumption, and
still more barrels of oil to transport the bottles to market, in some cases halfway around the world. Since
the empty bottles have no redemption value in most states, more than 80 percent of them end up in landfills or by the side
of the road, where it takes hundreds of years before they even begin to break down. San Francisco, Albuquerque,
Minneapolis and Seattle are son concerned about the cost to taxpayers of handling this particular form of waste that they
have banned the sale of single-serve bottled water within city limits. xo If you
don’t like tap water but don’t want to create unnecessary waste, a home filtration device can fill the bill.
The priciest systems are whole-house filters; others attach to individual faucets to purify water as it comes out;
still others are half-gallon pitchers that filter water at each pour. All choices involve replacement cartridges
that, if maintained according to manufacturers’ directions, remove chlorine, lead, certain pathogens, pesticides that
can make their way into drinking water. And they do it at costs measured in pennies rather than in dollars.
We can all drink to that!
BBU is known to be the most upstanding organization of education and Balanced Body is the manufacturer
of equipment with a history of longevity and award winning apparatus in the business for more than three (3) decades. An
incredibly thorough, professional education unlike Stott's sloppy uneducated "Masters". Stay out of the
Pilates politics and away from Stott pilates. Stott is an unethical devious company. They network into competitor's
and students computers, surveil competition and hopefuls, invade privacy including fiancial, health and familial. They
are controlling and spiteful. If you would like to educate in Pilates stay away from this monster corporation and register
with another Pilates method.
Get Fit to Ride Improve
your riding with simple exercises from the ground up By
Patrice D. Bucciarelli xo Linda Denniston’s clients know when they
arrive at her fitness center that it will be a while before they sit on a horse. Denniston believes that fitness comes before
equitation. So her classes start in the gym, not in the saddle.“We start with the groundwork because people don’t understand the biomechanics
of their own bodies. And that’s critical to staying on the horse,” says Denniston, an experienced dressage competitor
and training manager for Cedar Rowe Lusitanos Equestrian Fitness Center in Bollinger, Md. xo According to Denniston, most clients come to her
as referrals from trainers who believe muscle conditioning and fitness will help their students get more out of riding lessons
and improve their scores in competition.The
desire to better connect with her horse is what led Kathryn Bono to believe that fitness is essential to good riding. Advised
by her dressage instructor to get fit, Bono began working with Denniston. Nearly three years later, Bono, 56, credits the
program with building her body and her confidence — even after having bilateral hip replacement surgery.According to Bono, working out
can enhance any equestrian discipline because it improves the rider’s overall fitness and coordination, and results
in a seat that is independent of the reins. A fit rider allows the horse to perform better and without interference. xo During 60-minute sessions, Denniston’s clients
work on flexibility, balance and cardiovascular stamina by working with body weights, free weights and on treadmills. Next,
they practice achieving a balanced seat on the lunge line astride one of Denniston’s school horses. As part of her program,
students commit to a 20-minute exercise routine a minimum of twice a week — much of it focusing on developing core (abdominal)
strength.“It’s
very progressive — step one, step two, step three,” she says. “People get a chance to understand how their
bodies work.”Equestrians
who adopt and maintain an exercise routine get other perks, too, according to Rallie McAllister, MD, a physician, author and
lifelong equestrian based in Lexington, Ky.“Conditioning, building strength, flexibility and endurance have huge confidence benefits
and create body awareness — knowing where you are in space,” McAllister says. “All are necessary for equestrian
sports.”McAllister
stresses building strength in the arms, legs and upper body using resistance training with hand weights, and stretching exercises
to promote flexibility. “The more you work out, the stronger you will be,” McAllister says. Yet, despite the benefits, many equestrians are
reluctant to view exercise without a horse as relevant to their success. xo “The key getting equestrians engaged is
to prove to them that fitness will actually improve the quality of their rides,” says Elizabeth Hanson, certified
pilates instructor and founder of Equestrian Pilates, a program designed especially for riders of all disciplines. “When
riders have limited upper body and core strength, they’re out of balance. And when they’re out of balance, their
horses are, too.”According
to Hanson, that’s because horses mirror their riders. It’s an easy concept to test. “Start your horse out
at a walk and engage your abdominal muscles,” Hanson says. “Your horse will engage his abdominals, too. You’ll
know this because you’ll see his behind go down. Now he’s balanced and collected.” Pilates Exercises and Sports Performance By Beth Begelman February 14, 2008 xoxo Pilates
exercise has been proven effective to enhance sports performance for many different sports. Specifically, Pilates is known
to be beneficial for golfers, cyclists, equestrians, long and short-distance runners, as well as competitive divers, baseball,
football and basketball players. Benefits of Pilates include muscle balance,
core strengthening and stability, improved focus and concentration, injury prevention, reduced stress and relief from back
pain. Pilates aids in restoring muscle imbalances created by one-sided sports such as golf, baseball and tennis and can be
utilized to build strength, power, endurance and precision for most if not all sports.xo xo Golf requires trunk flexibility and stability, strong legs and glutes to help transfer the energy
of ground force reactions, strong shoulders and lats to assist with control of the golf club and a strong core to support
the body for the rigors of the repetitive swing motion. Back injuries are common with golfers and Pilates exercise can help
golfers with relief of pain as well as help them gain more balanced muscular which helps prevent back pain and injuries. Other
rotational sports
such as tennis and racquetball have similar requirements—players need a strong trunk and legs as well as shoulder stability
for maximum power and energy transfer. Additionally, both sports require good balance skills for quick directional changes.
Pilates also helps players increase endurance and concentration while helping to decrease the chance of injury.xo xo Many sports are more linear such as
running and cycling. It is easy for runners and cyclists to develop imbalances in their musculature due to the nature of their
sports—always moving forward with little to no lateral motion. Both sports are lower body dominant with cyclists adding
to their woes by being in constant forward flexion, overstretching the muscles in the upper back while the shoulders roll
forward and the pectorals get tight. Adding Pilates to their repertoire can help runners and cyclists restore muscular imbalances
in the legs by increasing the flexibility of tight quadriceps and hamstrings, strengthen the adductors and abductors to help
the knees be more stable. Adding hip stability by taking the legs and hips into greater ranges of motion is of utmost importance
as well. Individuals
competing in all sporting endeavors can benefit from the breathing, centering and concentration that Pilates demands. Whether
it be stepping into the tee box, onto the tennis court or up to the starting line, all athletes can achieve a higher level
of play when Pilates is added to their training routines.
Pilates and Low Back Pain -
Relaxation & Pelvic Neutral - by Bruce Thomson, Easyvigor.net Imagine you have arrived for your first Lesson at a Pilates studio You don’t
know what to expect, but you are prepared to keep an open mind. At the end of this Lesson you will be able to: Lie in the Relaxation Position. Find “Pelvic Neutral” Work the transverse abdominal muscle, which
is a major stabilizer of the lumbo-pelvic region. Breathe
into the front, back and sides of your rib cage. And
finally, you will be able to perform items 2, 3, and 4 together while lying in the Relaxation Position, while lying on your
front; and also while sitting and standing. Lie in the Relaxation Position (see diagram). Use a comfortable
mat or carpet. Support your head with a folded up towel or bath mat, about 3 cm thick. Keep your feet and knees in line with
your hips, or a little wider if that is more comfortable. Place hands on abdomen (see diagram) Take a deep breath, and release
it slowly. Find “Pelvic Neutral”. Pelvic Neutral is the mid point of movement
at the point where the lumbar spine joins the sacrum. All joints are safest at or around their “mid-point”. Your
body does not automaticaly know a joint's mid point, but it can be taught! Imagine there is a compass on your abdomen,
with the needle pointing toward the north (your head). Before we can find “Neutral”, we need to explore the full
range of pelvic tilt.
|
|
| Compass North - imprinted |
Tilt your pelvis to the north (toward your head- see diagram). xo xo xo xo xo xo xo
Now tilt
to the South (toward your feet- see diagram). Caution! Do not push beyond the level of mild discomfort! xo xo xo Now come back to the centre of your pelvic range of movement. You should still
have a small natural arch in your back (not quite enough to get your fingers under). The “compass” is flat. This
is Pelvic Neutral.
xo xo xo
Pilates and Older Adults: A Gentler,
Effective Way to Stay Fit by Ken Endelman xoxo For the older population keeping fit is essential.
But so many forms of exercise can be hard on the bodies of older adults. Many have turned to Pilates sessions at their local
clubs as a way to stay in shape while reducing the risk of injury that weight-bearing exercises may cause. With its focus
on controlled breathing and quality of movement-not quantity of repetitions many experts agree that Pilates is one of the
best ways for older adults to stay healthy. “Pilates
is perfect for older adults because it does not have the impact on the body that other forms of exercise do, and is not nearly
as severe on the joints as most workouts are,” says Ellie Herman, owner of several Pilates studios, and a renowned Pilates
instructor and author. “It really is a gentle way to exercise. If you’re an older adult and haven’t exercised
in a while, Pilates is a safe way to restart a workout program.” Most conventional workouts tend to build short, bulky muscles more prone to injury–especially
in the body of an older adult. Pilates focuses on building a strong “core”–the deep abdominal muscles along
with the muscles closest to the spine. Many of the exercises are performed in reclining or sitting positions, and most are
low impact and partially weight-bearing. It also can positively affect postural positions. “Pilates for older adults, particularly on a Reformer (resistance-based
equipment with springs and ropes connected to a sliding padded carriage) is wonderful because it is a relatively light resistance
as opposed to some gym equipment, where even the lightest weight on the rack might be too much for them,” says Beth
Williams, a physical therapist at Dynamic Movement in Reno, Nevada. Increased Stability and Balance Pilates centers on movements
at the midrange of the body instead of the extremities (arms and legs), where, again, the potential for injury is greater.
In contrast with other forms of exercise, Pilates develops the midrange and gradually works toward the end range, while maintaining
complete control around the joints. To the benefit of older adults, Pilates teaches control and stability in a small range
of motion, graduating to a larger range of motion as they gain control and confidence. Increased control and stability is crucial for older adults as it
can help them improve much of their functional movement, including balance and posture. “As people get older, they can
lose some of their balance and coordination. Pilates increases strength and flexibility in both the core and the legs, which
positively affects balance. This, along with basic fitness benefits, can help them reduce the risk of falls,” says Herman.
“And Pilates is also a good way for older adults to rehab from surgical procedures like a hip replacement or knee surgery.” An Antidote for Many Ailments Pilates also helps with a variety
of age-related ailments. Arthritis sufferers benefit because the gentle mid-range movements decrease the chance of joints
compressing while maintaining the range of motion around them. For sufferers of osteoporosis or stenosis, Pilates can also
help. For osteoporosis the simple and standing Pilates leg exercises may increase bone density in both the spine and the hip.
For lumbar stenosis there are exercises that can stretch out tight back muscles and strengthen the extensor muscles of the
spine to counteract the forces of gravity that can pull people into a hunched position. Be careful, however. Any type of flexion
exercise, for example, is not good for someone with osteoporosis. Conversely, any type of extension may cause injury to someone
with stenosis. If you have either of these conditions it is important that you make sure your Pilates instructor knows how
to modify the exercises so that you do not hurt yourself.Pilates has also been documented to slow or reverse the effects of debilitating diseases like
Parkinson’s and multiple sclerosis. The mid-range motion of the exercises can help people overcome rigidity and become
more limber. It can even help with brain traumas like a stroke. “The sooner people with brain damage or a stroke can start balance exercises with Pilates
and get their bodies moving symmetrically, the better they will fare in their overall permanent outcome,” says Herman. Most clubs now offer some type of Pilates program.
If you are an older adult and are interested in Pilates, talk to the program director about what kind of Pilates class will
best benefit you. Many clubs offer classes geared specifically for the older population. It is also a good idea to consult
your doctor before you start a Pilates regimen. xoxo
Ken Endelman is Founder and CEO of Balanced Body
Inc. Ken began his career as a designer and craftsman of fine custom furniture - a background
apparent in every piece of hand-finished equipment the company makes. Since the early 1970s, Ken Endelman has updated Joseph
Pilates’ equipment with state-of-the-art engineering, materials and technology, many of which have become industry standards.
The company has been awarded twenty-four U.S. patents, with more pending. Balanced Body Inc. continues to actively promote
Pilates to the fitness industry, the medical profession and the media.This article was originally
seen in Beyond Fitness Magazine. xoxo
An Ideal
Fit by
Daniel Wilson xoxooxo The low-impact, strengthening principles of Pilates make it
a perfect exercisepractice
for most Baby Boomers.Pilates
continues to gain momentum as a form of exercise, and shows no signs of slowing down. According to the 2005 SGMA Topline Report, the number of Americans
practicing Pilates between 2001 and 2004 has increased by an astounding 500%.1 Thepractice has also caught fire in the rehabilitation and physical
therapy arenas. Many practitioners have discovered that its low-impact principles—core stabilization, breathing, muscle
performance, and motor control—are the same concepts that form the basis of most rehabilitation and therapy. Pilates
is also a versatile form of treatment, because the extensive exercise and movement repertoire can be adapted to fit the needs
of each patient. Today's PTs use Pilates
to treat a variety of ailments, from osteoporosis to neuromuscular disorders. Also, many PTs are also discovering that Pilates
is an ideal form of rehab for one of the largest and most financially stable segments of the population—Baby Boomers. BOOMERS IN AMERICA According to a recent demographic
profile featured on metlife.com, there are now approximately 77 million Baby Boomers in America. Loosely defined as those
born between the years 1946 and 1964, these individuals represent nearly 27% of the entire population, and 32 million of them
are over the age of 50. Baby Boomers have a combined spending power of $1.1trillion and the lowest poverty rate of any US
demographic, making them the single strongest economic segment in thecountry. With
a twofold perception nationwide that we are currently experiencing declines in both the quality of medical health care, as
well as with insurance reimbursements, the Boomers are using their spending power to invest in their own wellness. "The economic climate of the health care
industry has forced the older population to become self-educated about their health," says Sherri Betz, PT, who works
with many older adults as owner of TheraPilates in Santa Cruz, Calif. "Moderntechnology—like the Internet—has given them the
means to discover new wellness options, such as Pilates, which are outside the standard medical model."This demographic has always been active. Just
50 years ago, health and fitness were not huge priorities. As late as the 1960s, joggers and diets were rare, and health clubs
even rarer. But in the late 1970s, the fitness craze kicked in with the post-World War II generation starting yoga, aerobics,
spinning, and other group exercise classes. Today, those who began that trend are heading into their golden years and looking
for ways to stay fit. NO MORE HIGH IMPACT But many can no longer take
the high-impact activities of their youth. "Pilates is great for these people because it's gentle on the joints,
it's slow, and it's very focused on biomechanical alignment," says Betz. "It also focuses on feedback and
outcome. It's not just having patients mimic a program—it's finding the right movements that will best help
a specificindividual." In particular, Pilates works the core (abdominal
and back) muscles using a patient's weight as resistance. The movements are designed both to stretch the muscles, resulting
in enhanced flexibility, and to strengthen them, resulting in a more stable midsection. This can improve balance and posture,
as well as range of motion, which depend in part on core strength. Sometimes done with equipment, including an apparatus called
a Reformer, Pilates can also be practiced on the floor using a mat. It emphasizes deep breathing and body awareness, and the
small, precise movements require substantial mental focus. A PT, right, uses Pilates as part of her client's therapy.
Pilates can also help with a variety of age-related ailments—from balance to fibromyalgia to arthritis. xo
xo
Pilates:
Effective For Injury Rehabilitation by Ken Endelman - Founder and Ceo of Balanced
Body Inc.
Most people all over North America
are familiar with Pilates - it is still is one of the fastest growing exercises in the world. And millions more have experienced
the physical fitness benefits of added strength, length, and agility that it provides.But few know that Pilates is rapidly rising in another
area - rehabilitation from injury.
The
Culprit - Muscular Imbalances
Many injuries are caused by muscular imbalances
within our bodies. And many things cause these imbalances - our posture, the way we walk, bend over, sit, lie down, or work
out - basically the way we move. Most of us move incorrectly in some way or another, which puts too much pressure on some
muscles and weakens others, causing an imbalance. Take the back, for example: the way we move may put too much pressure on the spine, while
weakening the pelvic muscles in the front of the body or vice-versa. Either scenario creates an imbalance, which means the
body is much more perceptible to serious strains, pulls, tears or worse. Pilates exercises promote an even musculature throughout the body by strengthening
the core. The core is considered the “center” of the body and consists of the deep abdominal muscles along with
the muscles closest to the spine. Pilates also stresses spinal and pelvic alignment, which is critical in getting us to move
the way we‘re supposed to move to avoid injury.
A Flexible Form
of Rehab
These are big reasons why physical therapists
all over the globe are now using Pilates as a form of rehabilitation. Kris Bosch, president of Northstar Pilates in Buffalo,
NY, says Pilates is tremendously effective for other reasons, too. “Part of its success is indeed based on the approach to the principles of Pilates core
strength, an even musculature, etc. But another reason is that it provides a greater degree of flexibility than most conventional
forms of physical therapy. This is true because Pilates exercises can be modified for each person and still be extremely effective.
You can go from basic movements to very advanced, depending on how a patient needs to progress or how badly they are injured.”
Conventional physical
therapy, on the other hand, often involves patients being given a set of exercises that may be too hard for them to tolerate,
says Bosch. It might be because they cause too much pain, or perhaps they are not aware of how to correctly position their
body for maximum results - something that Pilates teaches you to do.
Positive Movement Experiences
In addition,
with Pilates, clients become responsible for their own rehabilitation. It is not just coming to a therapist, lying down and
having them do all the work. With Pilates a patient learns where their body is in space and to identify the best movement
sequence. All these factors contribute to a positive movement experience, which Bosch says greatly facilitates a recovery.“When you create a positive
movement experience, you are able to take a step forward without pain. The more you move without pain, the more confidence
you gain. And the more confidence you gain, the more likely you are to try another movement or exercise. That‘s a very
healthy rehabilitative cycle.” Most Pilates exercises are performed
on a mat or piece of equipment called a Reformer (a sliding carriage inside a long frame connected to springs, ropes and pulleys).
One of the nice things about Pilates, Bosch says, is the way you can combine the Reformer and mat together as a solid 1-2
approach: “It‘s nice to get
them on the Reformer first, because the springs on the Reformer assist the movements they attempt. This gets them out of bad
or incorrect movement patterns they‘ve developed which probably led to the injury in the first place. Then, as they
progress and are no longer experiencing pain, they can use the mat for home exercises to continue their rehab, strengthen
those muscles and prevent further injury”.
Rehab vs. Conventional
Exercise
If you have injured yourself and are considering Pilates,
it‘s important to make sure that your instructor has physical therapy experience. “There‘s a big difference
between teaching Pilates as a form of exercise and using it as form of therapy,” says Bosch. “The principles of
Pilates are awesome for rehabilitation, but if they aren‘t used in conjunction with proper therapy techniques it could
aggravate the injury. Before you start, make sure you ask your instructor if he or she has physical therapy training.”
Ken Endelman is Founder and CEO of Balanced Body Inc. Ken began his career as a
designer and craftsman of fine custom furniture - a background apparent in every piece of hand-finished equipment the company
makes. Since the early 1970s, Ken Endelman has updated Joseph Pilates’ equipment with state-of-the-art engineering,
materials and technology, many of which have become industry standards. The company has been awarded twenty-four U.S. patents,
with more pending. Balanced Body Inc. continues to actively promote Pilates to the fitness industry, the medical profession
and the media. This article was
originally seen in Beyond Fitness Magazine.
Exercise
Reduces Periodic Leg Movements, Improves Sleep Patterns Exerpt Article
Date: 09 Jan 2009 - 4:00 PST
People who experience insomnia or have sleep disruptions related to periodic leg movements
(PLM) can benefit from both the immediate and long-term effects of exercise, says a study published in the January 2009 issue
Medicine & Science in Sports & Exercise®, the official scientific journal of the American College of
Sports Medicine (ACSM). Exercise reduced PLM, often associated with restless legs syndrome (RLS), and contributed to better
sleep patterns in patients who have the periodic episodes of repetitive leg movement during sleep.
The study was
designed to examine both the acute (immediate) and chronic (long-term) effects of exercise as it relates to PLM/RLS. Volunteers
included sedentary patients already enrolled in a sleep disorder program due to these conditions. All were analyzed after
they had performed an intensive exercise session in the morning (acute) and later compared to half the group who trained for
approximately six months, three days a week.
Each group experienced significant improvements in their sleep patterns,
including increases in their total sleep time, sleep efficiency and REM (rapid eye movement) sleep. The authors note the results
of the study showed improved sleep patterns after acute and chronic exercise may be more accentuated in individuals with some
form of sleep disorder than in the general population.
However, people without PLM/RLS symptoms may still benefit
from understanding the link between exercise and improvements in these symptoms. According to Healthcommunities.com, incidence
of PLM increases with age. It is estimated to occur in 5 percent of people age 30 to 50 and in 44 percent of people over the
age of 65. More than 12 percent of patients suffering from insomnia and 3.5 percent of patients suffering from excessive daytime
sleepiness may experience PLM.
"The ability to have restful and uninterrupted sleep is often taken for granted,
but not usually by people with periodic leg movements or restless leg syndrome - those who have a physical reminder of their
sleep disruptions," said Andrea Maculano Esteves, the lead author of the study. "Exercise restores that ability,
and quickly too, as we see in the improvements in the acute exercise sessions. An added benefit here is that exercise is an
alternative to a pharmacological treatment, in terms of both outcome and cost."
The American College of Sports
Medicine is the largest sports medicine and exercise science organization in the world. More than 35,000 international,
national, and regional members and certified professionals are dedicated to advancing and integrating scientific research
to provide educational and practical applications of exercise science and sports medicine.
NOTE: Medicine
& Science in Sports & Exercise® is the official journal of the American College of Sports Medicine, and is
available from Lippincott Williams & Wilkins at 1-800-638-6423. For a complete copy of the research paper (Vol. 41, No.
1, pages 237-242) or to speak with a leading sports medicine expert on the topic, contact the Department of Communications
and Public Information at 317-637-9200 ext. 127 or 133. Visit ACSM online at http://www.acsm.org.
June, 2007 Inner IDEA News Article The Body-Mind Interface: Managing Moods Usually, strong emotions
come and go, and normal physiological equilibrium is restored. But when emotional stressors endure for long periods of time,
they can tip the balance of chemicals in brain and body and affect your health, often for the worse. Learning to recognize
the physiological consequences of your emotions, and finding ways to establish emotional balance in your life, can help you
avoid many health problems that may result from the way you react to the world around you. Consider susceptibility
to the common cold, for example. A study published in the November/December 2006 issue of the journal Psychosomatic Medicine
suggests emotional factors can affect resistance to cold and flu symptoms. Researchers interviewed 193 healthy volunteers
daily for two weeks about the positive and negative emotions they had experienced each day, recording the results. They then
exposed subjects to a cold or flu virus. Fewer positive-thinkers became infected, and positive thinkers who did become infected
had less pronounced symptoms than subjects with more negative emotions. Only 28% of infected individuals who often reported
positive emotions developed symptoms such as cough or congestion, compared to 41% of those who rarely reported positive emotions. “Positive
emotions are thought to be beneficial to health,” said Darin D. Dougherty, MD, Massachusetts General Hospital. “But
when we experience negative emotions in excess, they can be physically and psychologically harmful. Chronic excess anger,
for example, is linked to a higher risk of hypertension, diabetes and heart disease. For this reason, it’s important
to strive to stabilize your emotions. “The good news is that we can minimize health problems associated with emotional
stressors by seeking out circumstances that make us feel positive, avoiding as much as possible situations that cause us distress,
and by using stress reduction techniques to address the stresses that we can’t control.” The
Body-Mind Interface
Emotions are conscious mental states that arise spontaneously in reaction to situations (or
memories of situations) in the environment, and usually manifest themselves in behavioral and physiological changes. Emotions
have evolved to help us defend ourselves (anger), bond with others (joy and love), and avoid danger (fear), among other things,
and are important for human survival. Responses to emotion-evoking events that involve conscious thought are generated within
the cortex, a region of the brain responsible for reasoning, voluntary muscle movement, and memory. Even more rapid reactions
occur without conscious control. This is the work of the limbic system, a network of brain regions involved in many primary
emotions. It responds to emotional triggers by activating the autonomic nervous system, which controls the automatic functions
of the body, such as circulation, digestion and respiration. The autonomic nervous system physically prepares the body for
action when necessary, and helps restore a normal, relaxed state when the need for action passes. The limbic system generates
physiological and behavioral responses to emotions that are stereotypic patterns displayed by every human being. These responses
often involve outward manifestations of emotion, such as facial expressions and muscle tightening. The patterns—such
as the downcast facial expression of sadness—are so universal we recognize them in others. But many physical and behavioral
effects generated by the limbic system may be hidden from view inside our bodies. These include responses to emotion such
as increases in heart rate and blood pressure, constriction of blood vessels, and gastrointestinal disturbances. Physical Fallout
The intensity of emotional responses and their effects on the body can be influenced
by a number of physiological factors, including patterns of brain activation, levels of hormones, levels of brain chemicals
called neurotransmitters, and patterns of autonomic nervous system activity. Research suggests that each emotion is associated
with a characteristic set of physiological responses. Here are examples of common emotions, along with some observed physical
consequences: Anger: Increase in diastolic blood pressure, heart rate and cardiac
output; changes in respiration; dilation of blood vessels (flushing); dilation of pupils and tearing of eyes; tensing of muscles;
hyperactivity (pacing, tapping feet, etc.); focused vision; sweating; stimulation of upper gastrointestinal (GI) contractions
and acid secretion; suppression of immune response. Fear/anxiety: Increase in systolic blood pressure, heart rate, and cardiac
output; constriction of blood vessels (pale skin); increased muscle tension; changes in respiration; tightening of throat;
trembling; light-headedness; shortness of breath; sweating; nausea; inhibition of contractions and secretions of the upper
GI tract (feelings of lack of appetite and fullness); stimulation of the motility and secretions of the lower GI (abdominal
pain and diarrhea); suppression of immune response. Shame/guilt: Flushing or warmth in the upper chest and face; irregular
breathing; increased pro-inflammatory activity; increased vulnerability to stress. Joy/pleasure: Slowing of heart rate and respiration,
lower blood pressure. Sadness/grief: Tightness in throat and eyes; relaxation of arm and leg muscles;
increased heart rate and elevated blood pressure; shortness of breath; insomnia; pain; gastrointestinal symptoms; fatigue;
headache; chest pressure; backache; dizziness; suppression of immune response. Disgust: Slowed heart rate; nausea; increased
salivation. Loneliness: Sleep disturbance; lack of appetite; reduced energy;
headaches or stomach pain; high blood pressure; elevated stress hormones. Love/desire: Slowed heart and respiration rate; muscle relaxation; enhanced
immune response. When intense (love sickness), can be associated with dry throat, increased respiration; changes in appetite,
and sleep disturbance. Humor/laughter: Release of tension; lowered blood pressure, heart rate and
respiration rate; elevated immune response; improved pain tolerance; increased levels of endorphins resulting in improved
mood. Emotional Damage Control
When emotional stressors such as anger or loneliness affect the body repeatedly, or
over a long period of time, they can compromise the health of vulnerable individuals. Such prolonged stress
is associated with a variety of disorders, including metabolic syndrome (a precursor to type 2 diabetes characterized by insulin
resistance, hypertension and elevated levels of unhealthy LDL cholesterol), cardiovascular problems, confusion, poor memory,
allergies, ulcers, functional bowel disorders, insomnia and rapid aging. Fortunately, you can reduce your risk of health problems
associated with emotional wear and tear by paying attention to your emotional reactions and taking steps to establish emotional
balance. Minimize emotional stress by buffering yourself from upsetting situations as much as possible. Adopt a positive attitude
toward life. Pursue activities that you enjoy, and seek out people with whom you can be yourself. To build up resilience,
eat a nutritious diet, avoid drugs, limit alcohol, exercise, get adequate sleep, and take time to relax. “If you find
you can’t manage your emotions on your own, it’s important to get help,” Dr. Dougherty says. “There
are effective therapies available that can help you reduce unhealthy stress and restore a sense of calm and control to your
life.”
May,
2007 – Inner IDEA article
Four Methods to Mitigate Stress There’s no way to avoid stress altogether—pressures
and tensions are a normal part of everyday existence. But repeated and prolonged stress can do damage to your mind and body.
Learning to protect yourself from the effects of chronic stress may help you live a longer, healthier life, according to the
Benson-Henry Institute (BHI) for Mind Body Medicine of Massachusetts General Hospital in Chestnut Hill, Massachusetts. The consequences
of chronic stress can be serious. An extensive body of research suggests that long-term stress, with its flood of stress hormones,
can increase risk for many physical disorders, including stroke, gastrointestinal problems, high levels
of “bad” LDL cholesterol, sleep disturbance, immune suppression, impotence, asthma and premature aging. Chronic
stress, especially in people with high hostility levels, can lead to higher risk for insulin resistance, a precursor to type
2 diabetes, according to a study published in the October 2006 issue of Psychosomatic Medicine. Long-term stress
can cause cognitive and mood problems as well: confusion, poor concentration, poor memory, depression, anxiety, anger and
irritability are often linked to chronic stress. But research has shown that certain stress reduction techniques can effectively
eliminate these problems, according to Herbert Benson, MD, Director Emeritus of BHI (BHI). The Relaxation Response
“The harmful effects of stress can
be mitigated,” says Dr. Benson. “You can do this on your own, simply by harnessing protective mechanisms that
are part of the relaxation response—the physiological opposite of the stress response.
“The relaxation
response is a physical state of deep rest that changes your physical and emotional responses to stress. It decreases your
metabolism, rate of breathing, heart rate, and blood pressure, and relaxes your muscles. There are a number of ways to achieve
the relaxation response. A generic technique we teach at the BHI has two essential aspects—the repetition of a word,
phrase, prayer, or sound; and the disregarding of thoughts that come to mind, with a return to repetition.” The basic BHI
relaxation response technique involves these simple steps:
* Pick a personal focus word, sound, prayer or short phrase—for
example, “peace,” “one,” or “I am relaxed now.”
* Sit comfortably in a quiet place.
* Close your eyes.
* Progressively relax muscles from feet to neck.
* Breathe slowly and naturally, and as you
do, say your focus word, sound, phrase or prayer silently to yourself as you exhale.
* Assume a passive attitude and
don’t worry about how well you’re doing. When other thoughts come to mind, simply say to yourself, “Oh well,”
and gently return to your repetition.
* Continue for 10 to 20 minutes. Time yourself by peeking occasionally at a watch
or clock.
* When you are finished, continue sitting quietly for a minute or so, gradually allowing other thoughts to
return. Then open your eyes and sit for another minute before rising.
* Practice the technique once or twice daily. Good
times to do so are before breakfast and before dinner. Three Relaxation Response Techniques
The relaxation response can also be brought
about through the use of techniques other than the basic Benson-Henry Institute method, including those listed below. Choose
the technique that is most effective, or combine two or three techniques if that works best for you. 1. Progressive muscle relaxation: This
technique involves concentrating on tightening and then relaxing your muscles to gradually achieve total relaxation. Sit or
lie quietly in a comfortable position with your eyes closed and begin by inhaling as you tense the muscles of your face into
a grimace, squeezing your eyes shut and clenching your teeth. Tense only the facial muscles, leaving the muscles in your neck,
shoulders, and elsewhere in your body relaxed. After 8 to 10 seconds, exhale and let your face go slack, feeling the relief
from the tension. Now inhale as you tense the muscles of your neck and shoulders, then exhale and relax. Proceed in this
way, alternately tensing and relaxing the muscles of your chest, abdomen, right arm and fist, left arm and fist, buttocks,
right leg, left leg, right foot, and left foot. When you have finished the exercise, take time to enjoy how relaxed your muscles
feel. Slowly open your eyes, and stretch before rising. 2. Breath focus: Sit or lie in a quiet, comfortable place.
Take a normal breath, then—with your hand on your abdomen—take a deep breath, inhaling through your nose and feeling
your abdomen expand fully. Feel how relaxed this deep breathing makes you feel. Now close your eyes and inhale deeply to the
count of 10 as your abdomen expands, then exhale slowly and completely to the count of 10. Focus on your breathing and counting,
putting other thoughts out of your mind. Repeat the exercise, continuing for 10 to 20 minutes. When you are finished, slowly
open your eyes. Rest quietly for a moment before rising. 3. Guided imagery: Sit or lie comfortably in a quiet place.
Close your eyes and relax, breathing deeply. Now imagine yourself in a peaceful place far from the stresses of everyday life,
in a setting where you feel completely relaxed and happy—for example, lying in the warm sun on a deserted beach, or
sitting on the front porch of your grandmother’s house. Put yourself completely into the scene. Feel the sand on the
beach. Hear your grandmother’s voice. Use all your senses to conjure up a vivid image. Spend 10 to 20 minutes immersed
in this relaxing environment, and then slowly count backwards from 20, feeling the peace and strength you have absorbed from
your image. Open your eyes and lie quietly for a moment before resuming your normal activities. “These techniques are very effective in
reducing stress,” says Benson, “and they work especially well when coupled with efforts to adjust your attitudes
and reactions to challenges in a way that promotes resiliency. For example, working to eliminate negative attitudes and focus
on positive outcomes—seeing the glass as half full rather than half empty—can help you strengthen your ability
to cope with stress and rebound from it. Return to top Contraindications
of Exercise During Pregnancy - Table 2 ACSM's
Health & Fitness Journal Sept/Oct 08
Absolute Contraindications |
Relative Contraindications |
o hemodynamically significant heart disease o restrictive lung disease o incompetent cervix or cervical cerclage (surgical closure of cervix) o pregnant with multiples and at risk for preterm labor o persistent bleeding during second
and/or third trimesters o placenta previa
(placenta close to, or covering,
cervix o premature labor o ruptured membranes o pregancy-induced hypertension |
o maternal cardiac arrhythmia o fetal intrauterine growth restriction o severe anemia o extremely underweight (BMI, <12 mg/m²) o morbid obesity (BMI, ≥40 kg/m²) o history of sedentary lifestyle o
orthopedic limitations o uncontrolled
hypertension o uncontrolled insulin-dependent
diabetes mellitus o uncontrolled seizure
disorder o uncontrolled hyperthyroidism o chronic bronchitis o smoking |
by permission
|
It’s Time
to Merge the Fitness Industry
With the Health Care Industry
Robert
E. Sallis, M.D., FACSM, ACSM President
Among the many great lectures at the 2006 Annual Meeting in Denver,
the Wolffe Lecture on Physical Activity and Public Health presented by Steven N. Blair, PED, FACSM, really resonated with
me. In his lecture, Dr. Blair laid out a sampling of the volumes of research, much of it done by American College of Sports
Medicine members, clearly proving the importance of exercise in both the treatment and prevention of disease and the lowering
of mortality rates. Virtually all of the studies Dr. Blair presented were published
in top-notch medical journals. These are the very journals I, as a family physician, rely upon to provide evidence that guides
the patient care I provide on a daily basis. By the end of the presentation, I was all
at once amazed, embarrassed, and angered that for the most part, mainstream medicine has mostly ignored this research and
failed to integrate exercise into the standard disease treatment and prevention paradigms. In
2006, having just been elected president of this great organization, it was at that moment I realized just what I wanted to
achieve during my term leading the College, and that is to advocate for all physicians to think of exercise as a medication
— because “Exercise is Medicine™”! If we had a pill that conferred all the proven health benefits
of exercise, physicians would widely prescribe it to their patients and our healthcare system would see to it that every patient
had access to this wonder drug. I believe it is time to provide more than just “lip service” regarding the importance
of exercise to our nation’s health. We should begin to utilize exercise as a medication that has been proven to prevent
and cure a wide variety of chronic diseases. The time has come for physicians to become
strong advocates for exercise. They should ask about it at every patient visit; and, a patient’s activity level should
be looked at as a vital sign, because it is one of the best indicators of a person’s health and longevity. Patients
should be advised to engage in ACSM’s and American Heart Association's recommended 30 minutes of moderate-intensity exercise (such as a brisk walk) five or more days each week. This is especially important in patients
who have, or are risk for, chronic diseases like diabetes or heart disease. This message should be the same, regardless of
medical provider or specialty, and this concept should be embraced and reinforced throughout all of organized medicine. To try and make this happen, my first official duty as ACSM President-elect was to fly to
Detroit to meet with newly elected American Medical Association (AMA) President, Ronald Davis, M.D. In addition to being a
great guy, Dr. Davis also happens to be a preventive medicine physician. The concept of Exercise is Medicine™ really
resonated, and it was not hard to convince him to partner with me in moving this initiative forward to the physicians of this
country. Dr. Davis has proven to be a great leader and has helped bring about a historic partnership between the AMA and ACSM
we are calling “Exercise is Medicine™”. We had a memorable
launch of this initiative on Nov. 5, 2007, at the National Press Club in Washington D.C. Along with Dr. Davis and myself,
the event was attended by Rear Admiral Steven K. Galson, M.D., M.P.N., and Acting United States Surgeon General; Melissa Johnson,
Chair of the President’s Council on Physical Fitness and Sports, and Jake Steinfeld, Chair of the California Governor’s
Council on Physical Fitness and Sports; along with a host of leaders from organized medicine. The launch coincided with a
story by Tedd Mitchell, M.D., FACSM, in USA Weekend describing the Exercise is Medicine™ initiative in detail.
You can learn more about this exciting initiative by visiting the Web site. I truly believe that getting patients more active can go a long way in solving
the many problems that plague healthcare in our country today. I also believe ACSM is the only organization with the broad
expertise needed to help integrate fitness into medicine. I hope you will join me in convincing all Americans to take their
exercise prescription daily.
Return to top Move slower, feel better?
Excerpt from Health Magazine - Jan/Feb 2008 issue
Worried about
your triglycerides? Then stop running and start walking, according to a surprising study published in the Journal
of Applied Physiology. The upshot? Walking and other moderate-intensity exercise are the best kinds for reducing
your level of triglycerides, a type of fat found in your blood. Researchers assigned 240 overweight, middle-aged adults
to do one of the following: work out intensely (the equivalent of jogging at 6 mph) either 12 or 20 miles per week,
walk 12 miles per week at a moderate intensity (around 4 mph), or do nothing. The moderate exercisers showed double
the improvement in their triglyceride levels, compared with the other groups-and only the moderate exercisers' levels
stayed low for more than two weeks after their last walk.
Vital Stats
Health Magazine - Jan/Feb 2008 issue
1.5% - (Number in
millions) of Pilates participants in 2000
10.7% (Number in millions) of Pilates participants in 2006
29.8 - percentage
of 2006 participants doing Pilates for the first time
People often adopt a simplistic view when assessing posture and alignment; for example, they
measure only strength and flexibility and ignore the complexity of the factors involved. Strengthening a certain muscle group
or stretching another to improve posture and alignment is not enough. Correcting alignment is a process of neuromuscular reeducation
that requires enormous commitment, patience, and the guidance of a scrutinizing eye.
Posture may be observed in
terms of the alignment of the joints and bony landmarks and understood in terms of muscle balance and function. It is often
described relative to a plumb line—a straight line that runs vertically through the body. When viewing the body from
the side in relation to the plumb line, deviations in an anterior–posterior direction become apparent (in the sagittal
plane). The following landmarks of the body should line up vertically on the plumb line: the lobe of the ear, bodies of the
cervical vertebrae, shoulder joint, midpoint of the trunk, greater trochanter of the femur, a point slightly anterior to the
midline of the knee, and a point slightly anterior to the lateral malleolus (ankle).
Please note that ideal posture
is the ideal, a goal that one strives for but may never achieve. Each individual is different in body type, center
of gravity, habitual movement patterns, mental state, and genes; it is inconceivable to think that one posture will fit all.
However, the concept of an ideal posture serves as a guideline and a reference by which we can detect deviations and gauge
changes.
Posture affects every movement, exercise, and decision in an exercise program. Consider, for instance,
a person who has fatigue posture, which is characterized by a rounded thoracic spine and the pelvis being forward
of the plumb line in a posterior tilt. Although correction is complex, it generally involves extending the upper back, strengthening
the upper back extensors, strengthening the iliopsoas, and stretching the external obliques of the abdomen. Bringing the shoulders
into ideal alignment over the pelvis is also often helpful. On the other hand if a person has lumbar hyperlordosis,
which involves an increased lumbar curve of the spine often accompanied by an anterior tilt of the pelvis, correction generally
focuses on strengthening the abdominals and stretching the hip flexors and lower back extensors. Clearly these two people
will receive different exercise programs, emphasizing different muscle groups, with the selection of exercises and the cueing
appropriate for their particular posture.Managing
Menopause
by Bari Cener
Article taken from Newsday's Wellness issue Oct/Nov 07
As if the hot flashes and mood swings aren't band enough,
the average weight gain during (and after) menopause is between 10-30 pounds. "Menopause by definition is the cessation
of bleeding for one year." says Sheryl Tomak, MD, FACOG of All-Island OB/GYN of Garden City. The mean age is 51
but peri-menopause can begin as soon as your early 40's. The reason for the sudden bloat? "Our levels
of estrogen-one of our feel good, "young" hormones- start to diminish," says Tomak. "Even very thin
women will notice less of a waistline.
Lower
estrogen levels also means susceptibility to osteoporosis and cardivascular disease. "Some women are candidates
for supplements like calcium, magnesium and COQ 10." says Tomak. "Don't just walk into a vitamin store
and buy random things," she warns. "You and your doctor should develop a regimen together to protect your
heart and bones."
As for tackling those pesky pounds? Aim to eat seven different colors of food a day-that
means fresh fruits and lots of veggies. Exercise is equally as important, says Tomak. "Get off the couch
- get moving!"
Return to top
|
|
| Rober Sallis, MD, FACSM/President ACSM |
Dear ACSM Member,
Last week, the American College of Sports Medicine
facilitated the launch of a landmark program: Exercise is Medicine™. Exercise is Medicine™ is a new program designed to encourage America's patients to incorporate physical
activity and exercise into their daily routine, specifically calling on doctors to prescribe exercise to their patients.
I am pleased to report that our launch was a resounding success; the news conference generated a significant amount of media
coverage, led by a terrific feature announcement in USA Weekend. (View the news conference video here; read the news release.) The event luncheon
was highlighted with supportive remarks from the Acting Surgeon General of the United States, Rear
Admiral Steven Galson, M.D., MPH.
This program has set in motion a historic partnership for ACSM. Co-leading Exercise is Medicine™ with the American Medical Association will truly help us
meet our goal to encourage and work with physicians to record physical activity as a vital sign during patient visits. ACSM is uniquely equipped to integrate into our own health and fitness
community, and help implement "the prescription."
It is time, too, to mobilize our membership and use our multidisciplinary strength to support
this physical activity program. One way you can help is to write
a Letter to the Editor of your
local or community print media. A grassroots campaign of this nature can have great impact in creating an expectation with patients
that they should have a conversation about physical activity with their doctor.
We have released to the media a five-point action plan that will carry Exercise is Medicine™ into its next phases. These five points outline how ACSM and AMA will work with national and state leaders to
continue building on our momentum.
If you have not already, please visit our new Web site— www.exerciseismedicine.org—to learn more about the program and the resources ACSM and AMA have made available.
Thank you in advance for support of Exercise is
Medicine™. I hope you will take the opportunity to communicate
this physical activity program within your own networks.
Sincerely,
Robert E. Sallis, M.D., FACSM,
President |
|
|
| 401 W. Michigan St.,
Indianapolis, IN 46202
Privacy Policy
Email:
publicinfo@acsm.org
© 2007 American College of Sports Medicine |
NEWS RELEASE
June 1, 2005
For immediate release
PILATES AND YOGA PROVIDE WELCOME BENEFITS
Exercises lead to flexibility,
relief of menopause symptoms and less back pain
NASHVILLE, Tenn. Pilates and yoga, often referred to as “mind-body activities, show promising
benefits which include increased flexibility, improved quality of life, relief of the symptoms of menopause, and some reduction
of lower back pain. The findings came from two studies presented today at the 52nd American College of Sports Medicine (ACSM)
annual Meeting in Nashville, Tenn
One study looked at the effects of yoga on quality of life and flexibility in
perimenopausal and postmenopausal women. Researchers at Richard Stockton College of New Jersey in Pomona studied six women,
ages 44 to 62, who participated in a one-hour-long yoga class twice a week for eight weeks. Participants were also given a
home exercise program, and instructed to practice on the days when they were not in class. The yoga program used in the study
was lyengar, which focuses on a specific sequence of poses that address menstrual disorders, menopause and pregnancy.
Five of the six women who participated in the yoga program had an increase in low back flexibility, and five out of six
had reduced menopause symptoms, said M. Alysia Mastrangelo, Ph.D., PT, lead author of the study. Those who experienced menopause
relief had a decrease in hot flashes and night sweats.
Mastrangelo points out that a benefit of increased flexibility
is that this often helps reduce lower back pain. In addition, more flexibility can one to more easily perform activities of
daily living such as housekeeping, gardening and shopping.
The study that looked at benefits of Pilates-based mat exercises
involved 22 people over a 12-week period. All participants had experienced some lower back pain. Fifteen participated in an
hour-long Pilates-based mat exercise program, while the other seven continued their normal daily activities but did not participate
in Pilates. At the end of the study, both groups had a decrease in lower back pain, but those who participated in the Pilates
program had a greater reduction in pain.
We also saw that the lower back pain was significantly decreased in certain
areas of the lower spine, said lead researcher, Susan Graves, Ed.D. The study really raised a number of questions, and we
would like to study Pilates exercise further, with larger groups, and be able to look at how different age groups do with
this type of exercise as a method to control back pain. We know that many exercises are effective in helping reduce lower
back pain, when done in a controlled setting. Clearly we need to understand more about why, and if there are particular techniques
that provide greater benefits.
ACSM 52nd Annual Meeting is going on now at the Gaylord Opryland Resort and Convention
Center. For more information on the event, or to speak with ACSM Communications and Public Information staff, please call
(615) 458-0996.
The American College of Sports Medicine is the largest sports medicine and exercise science organization
in the world. More than 20,000 international, national, and regional members are dedicated to promoting and integrating scientific
research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance,
fitness, health, and quality of life.
NOTE: The conclusions outlined in this news release are those
of the researchers only, and should not be construed as an official statement of the American College of Sports Medicine.
Return to the top
Monday,
July 2, 2007 Heart defibrillators
now required in gyms by law
By BLYTHE BERNHARD
The Orange County Register
SEAL BEACH –
Tom Morgan bought a heart defibrillator for his gym, Tru II Form, about a year and a half ago. He checks the battery every
morning when he gets in. "The only thing you can hope is that you never have to use it," he said Sunday as
a dance class grooved in the Main Street studio.
As
of Sunday, all health clubs and fitness studios are required by state law to have an automated external defibrillator and
employees trained to use it. Not everyone met the deadline. Gil
Yurly, who owns BodyWise Fitness in Newport Beach and Holy Spirit Gym in Costa Mesa, said he hasn't yet bought defibrillators,
which cost about $1,500. He gives the law a thumbs-down "from a gym owner's standpoint who's still looking to
get over the top." "They're a good thing for the big clubs, but at the small personal training facilities
the odds (of needing them) are greatly minimized."
Sudden cardiac arrest causes 325,000 deaths nationwide each year, but how many occur at gyms is unknown. In
a two-year study of 3 million members of large health clubs, 71 deaths were reported, according to the American Heart Association.
The law requiring defibrillators at gyms was enacted in part because physical activity can trigger heart stoppage, particularly
in people with blocked arteries or heart abnormalities. If someone collapses, defibrillator pads attached to their chest
can determine whether they are in cardiac arrest. A phone book-sized machine then instructs the user to send an electric shock
to the person's heart, restoring its normal rhythm.
Survival rates for sudden cardiac arrest are very low, but can reach 90 percent when a defibrillator is used
promptly. Brain death can occur within four minutes after a heart stops functioning. One man was revived with a defibrillator
used by another gym member at a 24 Hour Fitness center in Irvine last year. Bally Total Fitness, with eight locations in Orange
County, installed defibrillators in January. Santa Ana-based LA Boxing has mandated the machines in all its gyms. Gold's
Gym and LA Fitness did not respond to queries on whether their local gyms have defibrillators. The response in Orange
County has been mostly disappointing, said Rhea Jones, vice president of HeartCharger, a Santa Ana company that sells and
maintains defibrillators. Jones says many gym owners are either ignorant of the law, or opposed to it.
While every health club is required to register their defibrillators
with the county, only 12 out of about 200 have done so, said Dr. Sam Stratton, medical director of Orange County Emergency
Medical Services. Stratton said he's supportive of the law, but concerned it doesn't go far enough. "There's
not a lot of authority that we have over compliance," Stratton said. "There's no funding to go out and survey
the clubs to make sure they have them." Even without laws requiring them, hundreds of defibrillators are scattered
throughout the county at stadiums, airports, courthouses, golf courses and beaches. Many of the public defibrillators
have been installed by the Ray of Life Foundation, named for San Clemente emergency room doctor Ray Jacobson, who died in
2001 of sudden cardiac arrest at age 39. "I do work with a lot of fitness trainers," said Jacobson's widow,
Helena. "Their fear that somehow they're going to be liable should be gone now that there are Good Samaritan laws
that protect them."
Defibrillators
are simple to use and success stories are seen regularly in local emergency rooms, said Dr. Richard Haskell, medical director
of cardiology at Hoag Memorial Hospital Presbyterian. "We had one a few months ago, the guy collapsed on the 18th
hole," Haskell said. "(A defibrillator) can make a difference between having a brain that is working or not working."
Contact the writer:
714-796-6880 or bbernhard@ocregister.com
Partially taken from: Understanding the Benefits:
Cardiovascular and Strength Circuit Training | | By Terri Magrans, M.S., C.S.C.S., A.C.E. Certified Personal Trainer - Life Fitness
Academy TrainerIn today’s busy society, many fitness centers
are seeking ways to provide their members with a time-efficient, yet effective workout. Cardiovascular and strength circuit
training programs enable facilities to do this as they are designed to move participants through a sequenced order of exercises
for a total-body workout that can be completed in less than 30 minutes. Therefore, this format of circuit training allows
fitness facilities to help busy people fit exercise into their day.
Cardiovascular and strength circuit training
is a total-body workout that involves performing a series of different exercises in one training session, alternating between
intervals of strength training and cardiovascular exercise (1). Because the workout includes both strength and cardio training,
exercisers will realize the benefits of both types of exercise.
Some of the benefits of total-body strength training
include increased strength, lean body mass, improved posture and muscle balance and increased bone density, which helps prevent
osteoporosis.
Unlike circuit programs, traditional strength training allows for heart rate recovery during the
rest period between strength training exercises. Because circuit program exercises quickly alternate between strength and
cardiovascular, the exerciser’s heart rate remains elevated and sustained above a resting level throughout the workout.
This promotes cardiovascular conditioning and reduces the need for a separate cardiovascular component in the workout. Benefits
of cardiovascular conditioning include improved energy levels, lower blood pressure, increased HDL (good cholesterol) levels,
reduced risk of heart disease and improved endurance.
Circuit training programs are also proven to burn more calories
compared to traditional strength-training programs (2-3) due to the maintenance of an elevated heart rate. By keeping the
heart rate up throughout the session, more work is performed in less time resulting in greater caloric expenditure during
the workout. (4). The addition of cardiovascular exercise between strength exercises also increases lean body mass, which
results in a higher resting metabolism (4). This means more calories are burned throughout the day.
The end result
is that circuit training improves general conditioning, body composition, muscular endurance, muscular strength, and cardiovascular
fitness (5). |
|
Excerpts taken from:
Pilates Exercise: Does it Burn enough Calories?
By Vanita Gautam
In recent years, Pilates exercise has rivaled yoga as one of the best forms of exercise for women,
and while no one can argue that point, what is known is that, because the activities involved are slow and controlled, the
amount of calories burned might not be enough to consider using this form of exercise alone. Pilates exercise leaves
a lot to be desired when it comes to cardiovascular improvements and weight loss, so before you jump into the “Electric
Chair,” find out what Pilates exercise is all about and whether or not it’s a sound class for you. Heart improvement lacking While it’s true that Pilates exercise does improve the stabilizer muscles and may
even leave you with a six-pack (you must be thin to begin with, however), it’s also true that the series of exercises
you’re doing in the class aren’t doing much in the way of improving your cardio health or eliminating fat. In a
recent study conducted by Auburn University Montgomery in Alabama, results proved that the calories burned during a Pilates
class equated what one would burn after mild stretching. Of course, it isn’t all bad. The more advanced Pilates students managed
to burn nearly 500 calories (based on a 165-pound person), while the beginners burned only 276 calories. The
point is that doing Pilates exercise every day of the week may work wonders for your core muscles, but it won’t benefit
your heart very much. For that, you will need to perform cardiovascular exercise for at least 3 hours a week. Cardio
Pilates Believe it or not, Pilates trainers have
picked up on the fact that their classes do not offer the heart-pumping challenges that traditional cardiovascular exercise
do. They have therefore begun to offer Cardio Pilates exercises.
In the midst of strengthening your core, trainers will get you up and moving to elevate your heart rate, thus
resulting in the best of the worlds. Of course, dedicated Pilates trainers may not enjoy these classes as much, especially
if they’ve become accustomed to the serene, controlled traditional classes. But if you want to kill two
birds with one stone, Cardio Pilates may be the best alternative to help you get your heart rate up, increase your core strength
and save time.
Pilates and Breast Cancer
Partial Article
from Healthy Living Newsletter - Summer 2006
How can pilates help
individuals with breast cancer?
Following breast cancer, individuals may fear returning
to exercise. Pilates can provide a gentle reintroduction to movement at any stage of recovery. If you can lie
on your back and breathe, you can start pilates! Like personal training, the right Pilates instructor creates an individually
based program and progresses you slowly.
Being diagnosed with cancer and undergoing invasive treatments can make
survivors feel detached from their bodies. Pilates can mend this mind-body separation by encouraging "mindful"
movement, focusing on movement quality rather than repetitions.
Due to reduced activity and physical effects
of surgery, many breast cancer survivors may notice their posture has deteriorated, with rounding of the upper back and slumped
shoulders. Focusing on posture and alignment, Pilates first teaches your body how to resume your previous erect posture
and then, through back strengthening exercises, gives you the strength to be able to maintain that posture.
Shoulder
movement may be restricted following bresast cancer surgery. Pilates slowly increases range of motion by teaching good
shoulder blade alignment at rest and then encouraging gentle movements from this stable base. The focus is always on
the quality of movement rather than the end point.
The aim is not to get from A to B, but to start at A, move towards
B and always think about how you are getting there. This makes Pilates different from other forms of exercise where
you may be forced to attain a certain position by any means necessary.
Joseph Pilates emphasized a uniformly developed
body. Recognizing that even healthy bodies can have asymmetries, he devised exercises to build strength and mobility
on both sides of the body, making the exercises ideal for individuals who have undergone surgery with residual, one-sided
weakness or stiffness.
Before Beginning - consult your
doctor!
As with any exercise regime, consult your designated health professional before commencing Pilates.
Because there is still no regulation within the Pilates industry, it is up to the individual to ensure that the Pilates instructor
is well qualified. Make sure they haven't completed just a one-day course, which is surprisingly common. Also,
for those who are doing Pilates for rehabilitation, you should start with individualized instruction before moving on to group
classes. If you do progress to group classes, make sure there are no more than 10 participants in your class to ensure
you are adequately supervised. Finally, don't be afraid to speak up if something hurts or feels uncomfortable.
Pilates exercises should never cause pain and a well-trained instructor should be able to modify an exercise to suit your
body.
Return to the top
Pilates for Fibromyalgia By Gabriel Sherier
According to the National Fibromyalgia
Association, Fibromyalgia Syndrome (FMS) is an increasingly recognized chronic pain illness characterized by widespread musculoskeletal
aches, pain and stiffness, soft tissue tenderness, general fatigue and sleep disturbances. While the cause and etiology One
in every 2 women and 1 in every 4 men aged 50 or older will suffer an osteoporosis-related hip, spine or wrist fracture during
their lives (National Osteoporosis Foundation [NOF] 2005). Among women over 50, 1 in every 2 who walk into your classes has
low bone density and is at risk for fracture (NOF 2005). And research has shown that given the fragility of the osteoporotic
vertebrae, most fractures are caused by the stresses of everyday life (Cummings & Melton 2002; Keller 2003). As the disease
progresses, bones can become so vulnerable that fractures can occur spontaneously or through such mild trauma as opening a
stuck window, lifting a light object from the floor with a rounded thoracic spine or even just coughing or sneezing.
The importance of weight-bearing exercise that loads and strengthens bone cannot be underestimated. In fact,research has
shown that physical exercise alone can halt the progression of bone loss (Smith & Gilligan 1987). And according to the
Surgeon General’s Report, “Health and Fitness professionals can play a major role in . . . identifying and advising
high-risk individuals and those who have osteoporosis Restless legs syndrome
Temperature sensitivity Cognitive and memory problems (sometimes referred to as ‘fibro fog’)of FMS is unknown, the disease
affects 6-12 million people in the United States: most commonly women (at a ratio of 9:1) between the ages of 25 and 50 years
old.
Obtaining a true Fibromyalgia diagnosis is difficult since no objective diagnostic
tests currently exist. The American College of Rheumatology established a tender point palpation diagnostic criteria in 1990.
The presence of pain occurring in 11 out of 18 tender point sites and present for at least 3 months is required for diagnosis.
Common symptoms of FMS include:
Sleep disturbances Morning stiffness Headaches Irritable bowel syndrome Painful menstrual periods Numbness or tingling of the extremities
Obtaining a true Fibromyalgia diagnosis is difficult since no objective diagnostic
tests currently exist. The American College of Rheumatology established a tender point palpation diagnostic criteria in 1990.
The presence of pain occurring in 11 out of 18 tender point sites and present for at least 3 months is required for diagnosis.
Common symptoms of FMS include:
Sleep disturbances Morning stiffness Headaches Irritable bowel syndrome Painful menstrual periods Numbness or tingling of the extremities
Traditionally, physical therapy has been shown to be helpful with
the treatment of FMS and is best used with interdisciplinary therapeutic applications. The goal of physical therapy with FMS
is education of the syndrome with instruction on limits and management. Exercises are important to maintain and improve function
and assist in managing pain, therefore it is crucial to establish an independent home exercise program. Muscle energy techniques
(MET) have been shown to be highly effective.
In a research study completed by Mary Silva, MET showed a noted 50% or more decrease in pain levels in 60%
of patients, a decrease in the medications required, and improvements in quality of life. MET includes gentle stretching of
the musculature with gentle contraction of that muscle. From this we can conclude that Pilates, based on its principles, can
be very helpful in treating this population.
Excerpt from the IDEA Newsletter, January 2007
Bust Stress With Pilates Principles
by
C. Romani-Ruby The mindful characteristics
of Pilates make it an ideal way to remain placid in the churning ocean of life.
Life constantly presents changes and
challenges that promote learning, growth and optimal function. Individuals respond and adapt to these trials differently.
When people lose their capacity to cope successfully, they can experience negative stress. This form of stress has been identified
as an influencing factor in cardiovascular disease, diabetes, immune system problems, poor wound healing and musculoskeletal
pain (Rozanski, Blumenthal & Kaplan 1999; Pickering 2001; Krantz 2000; Goetsch et al. 1990; Surwit & Schneider 1993;
Glaser et al. 1999; Rozlog et al. 1999; Lundberg, Dohns & Melin 1999).
The Pilates method is a successful
tool for self-management of the stress reaction. In fact, in 1920 Joseph Pilates (founder of the Pilates method) defined his
work with six principles that are remarkably similar to today’s proven methods of managing stress: relaxation, breath,
concentration, guided imagery, heightened body awareness and mindfulness. When combined with strong Pilates cueing skills,
these methods can help clients successfully reduce the negative stress in their lives. Return To The Top
Pilates may give relief for Parkinson's patients
Controlled movements can reduce symptoms, improve
balance
Partially taken from:
 Updated: 8:13 p.m. ET Nov 27, 2006 PORTLAND, Ore.
Movements in Pilates
exercises are controlled — sometimes moving the body only inches — but those small motions are making a big difference
to some people with Parkinson’s disease. No research has been done to prove Pilates’
effectiveness in reducing Parkinson’s symptoms, but a growing number of patients say they are finding some relief.
“I love it, it’s great,” said Karen Smith, 62. “It exercises muscles
that otherwise don’t get exercised.”
Parkinson’s, a degenerative
disorder, inhibits a person’s ability to control movement. Its most common symptoms include tremors, slowness of movement,
rigidity and poor balance.
Smith is part of a group that meets twice a week at the
Parkinson Center of the Oregon Health and Science University in Portland. The center held a Pilates pilot program earlier
this year, and after it found improvement in the participants’ rigidity and balance it launched a twice-weekly class
open to the public. The center already has a waiting list for its next round of classes.
A few Pilates instructors elsewhere around the country also are offering classes specifically
for people with the disease.
Instructors say the basic principal of Pilates — increasing core strength and improving flexibility
and balance — is extremely helpful in countering the effects of Parkinson’s in some people.
“I never dreamed of trying to do Pilates or anything like that,” said Greg Moore, 59, who was diagnosed with Parkinson’s
17 years ago and just started practicing Pilates. “Now I realized how stiff and boxed up I am.” Boosting confidence
There are studies that
show exercise can ease the severity of Parkinson’s symptoms, said Michael S. Okun, national medical director for the
National Parkinson’s Foundation. However, it needs much further research, he said. “I tell my patients
that exercise is like a drug — if they exercise religiously or stretch religiously, they do great,” Okun said.
Pilates participants say the exercises aren’t a strain, which makes the program more approachable for patients
who don’t exercise at all. Additionally, they say, it’s supportive to be in a positive environment with other
people with Parkinson’s. Many Parkinson’s
patients struggle with depression and some say the exercise has helped them. “A lot of times exercise is
as much for the head as it is for the body,” said John White of Corvallis, Ore. “To feel like you can help yourself
in some way is really important.”
Article from FitnessUniverse.com
The Power of Pilates
An estimated 6 million people across the country are now strengthening their bodies and minds, and losing weight,
with the help of pilates exercises, the fastest growing fitness trend in decades. Among the Hollywood celebrities publicly
touting its benefits, Goldie Hawn, Candace Bergen, Brad Pitt, Ben Afleck and Matthew Broderick.
Thanks to the Method’s
popularity, a growing industry has emerged. More than 11 thousand people in the U.S. now claim to be pilates instructors,
but according to the Pilates Method Alliance, (PMA), the international, not–for–profit, professional association
that establishes certification and continuing education standards for Pilates professionals, at least 25 percent of them have
not been properly trained.
“If
you are working with an instructor who doesn’t have adequate training, you run an incredible risk of getting hurt,”
says Kevin Bowen, co-founder of the PMA. “Pilates isn’t something you just start doing one day. You have to make
sure you have an instructor who understands the Method and how to make the exercises work for you.”
If done
correctly, pilates exercises strengthen, tone and stretch the body, encourage proper breathing and facilitate good posture.
Here are 10 important questions you should ask an instructor before signing up for their class:
#1
What kind of training did you go through and where?
#2 How much time was spent in your original training?
#3 How
long have you been teaching?
#4 Did you only learn the mat work or was your program comprehensive in nature, teaching
you pilates exercises on the pilates equipment?
#5 Do you understand the body, have basic knowledge of kinesiology
and understand fundamental biomechanics?
#6
Do you understand the aging process?
#7 Do you pay close attention to safety and guidelines?
#8 Does the facility
where you teach practice safety standards for group classes?
# 9 Do you have a commitment to continuing education?
#10 Are you affiliated with a professional organization like the Pilates Method Alliance?
Return To Top Of Page
Excerpt
from the January 2007 IDEA Newsletter
Pilates Effective for Low-Back Pain
By Shirley Archer, JD, MA
Low-back pain is the most common cause of job-related disability
in the United States, according to the National Institute of Neurological Disorders and Stroke. Among neurological ailments,
only headache is more prevalent. As a mind-body exercise professional, you no doubt encounter numerous clients with varying
degrees of low-back discomfort.
Recent research supports the effectiveness of Pilates exercise for low-back
pain, notes Shirley Archer, JD, MA, IDEA member since 1988, certified yoga and Pilates teacher and award-winning author based
in Palm Beach, Florida and Zurich, Switzerland. According to a small, randomized, controlled study published in the Journal
of Orthopaedic & Sports Physical Therapy (2006; 36 [7], 472-84), participants who practiced Pilates over a 4-week
period experienced more relief from their symptoms than those who went through typical treatment programs.
In light of the growing popularity of Pilates in therapeutic settings, researchers from
Queen’s University in Kingston, Ontario, decided to test whether Pilates exercises were effective in improving the condition
of patients. The investigators randomly assigned 39 active adults ages 20-55 with chronic low-back pain to either a Pilates
training group or a control group. The experimental group exercised on Pilates equipment, while the control group received
the usual care provided to individuals seeking medical help for low-back pain. (“Usual care” included consulting
with a physician and other healthcare professionals and specialists.)
Post-testing revealed that the Pilates participants
had significantly lower levels of functional disability and pain intensity than the control subjects. A year later, the Pilates
participants had maintained their physical improvements.Return to the top
PILATES
Source: wikipediaPilates classes help to build strength and flexibility,
with an emphasis on lengthening the body and aligning the spine, rather than on building muscle mass.
The focus of Pilates is on the "powerhouse" region of the body which
includes the muscles of the abdominals and the lower back. Because of its focus, Pilates has become popular not only in the
field of fitness, but also in rehabilitation. It can be used to progress individuals through movements that represent their
day-to-day activities.
The focus on strengthening
the core/powerhouse muscles and improving postural awareness are especially well indicated for the alleviation and prevention
of back pain.
Principles
Pilates follows principles based on a well-constructed philosophical
and theoretical foundation. It is not merely a collection of exercises but a method, developed and refined over more than
eighty years of use and observation. While Pilates draws from many diverse exercise styles, there are certain inherent ruling
principles that bring all these elements together under the Pilates name. One interpretation of Principles: Centering, Concentration,
Control, Precision, Breathing, and Flowing Movement.
Mind over matter
The central
element of Pilates is to create a fusion of mind and body, so that without thinking about it you will move with economy, grace,
and balance; using your body to the greatest advantage, making the most of its strengths, counteracting its weaknesses, and
correcting its imbalances. The goal is this: to produce an attention-free union of mind and body, the method requires that
you constantly pay attention to your body while you are doing the movements. Paying attention is so vital that it is more important than any other single aspect of the movements or
the method.
Breathing
Joseph Pilates believed in circulating the blood
so that it could awaken all the cells in the body and carry away the wastes related to fatigue. For the blood to do its work
properly, it has to be charged with oxygen and purged of waste gases through proper breathing. Full and thorough inhalation
and exhalation are part of every Pilates exercise. Pilates saw forced exhalation as the key to full inhalation. “Squeeze
out the lungs as you would wring a wet towel dry,” he is reputed to have said. Breathing, too, should be done with concentration,
control, and precision. It should be properly coordinated with movement. Each exercise is accompanied by breathing instructions.
Joseph Pilates stated, “Even if you follow no other instructions, learn to breathe correctly”.
Centering
Pilates called the very large group of muscles in our center –
encompassing our abdomen, lower back, hips, and buttocks – the “powerhouse.” All energy for Pilates exercises
begins from the powerhouse and flows outward to the extremities. Physical energy is exerted from the center to coordinate
one's movements. Pilates felt that it was important to build a strong powerhouse in order to rely on it in daily living.
Concentration
Pilates demands intense focus. For instance, the
inner thighs and pelvic floor may be accessed when doing a standing exercise that tones the triceps. The beginner learns to
pay careful attention to their body, building on very small, delicate fundamental movements and controlled breathing. In 2006,
at the Parkinson Center of the Oregon Health and Science University in Portland , the concentration factor of the Pilates
method was being studied in providing relief from the degenerative symptoms of Parkinson's disease.
Control
Joseph Pilates built his method on the idea of muscle control. That meant no sloppy, uncontrolled
movements. Every Pilates exercise must be performed with the utmost control, including all body parts, to avoid injury and
produce positive results. It's not about intensity or multiple repetitions of a movement, it's more about proper form
for safe, effective results.
Precision
Every
movement in the Pilates method has a purpose. Every instruction is vitally important to the success of the whole. To leave
out any detail is to forsake the intrinsic value of the exercise. The focus is on doing one precise and perfect movement,
rather than many halfhearted ones. Eventually this precision becomes second nature, and carries over into everyday life as
grace and economy of movement.
Fluidity
Pilates mat exercises are supposed
to be performed fluidly. There are no static, isolated movements. Concentration and body awareness replaces the quick, jerky
movements of other exercise regimes. Grace of motion is emphasized over speed; ultimately the movements are meant to feel
as fluid as a long stride or a waltz. Uniformly developed muscles are then developed to compliment good posture, suppleness,
and natural grace. However, with the usage of the apparatus, clients will need to take at least some time to adjust their
equipment settings and props.
USA Today - August 17, 2003
Male athletes get no pain, big gains from Pilates By Jill Lieber, USA TODAY
Celebrities Madonna, Julia Roberts and Sharon Stone have done
it. So have golfer Tiger Woods, basketball star Jason Kidd, pitcher Curt Schilling and offensive lineman Ruben Brown. What
they all have in common is Pilates, one of the fastest growing fitness activities in America, according to SGMA International,
the trade association for sports equipment manufacturers. Designed to increase flexibility and improve posture, balance and coordination, Pilates focuses on strengthening
the body's core or midsection. Once favored by rock divas, actresses and supermodels, the stretching and strengthening
exercise method developed by Joseph Pilates (pih-LAH-teez) has become the latest training rage for male professional athletes.
"Since I've done Pilates, I'm much better looking and 4 feet taller," says Rich Beem, winner of the 2002
PGA Championship. "Seriously, I'm now so stretched out and have such great posture that I look and feel like a different
person."
Developed in the early 1900s, Pilates consists
of 500 exercises, all initiating from the muscles in the abdomen, lower back, hips or buttocks. The cost of a private Pilates
session with a properly licensed instructor is comparable to or slightly more expensive than a personal training session.
For athletes, the benefits include more efficient movement as well as better endurance, speed and quickness.
Return
To Top
No longer just for women
As mainstream as the Pilates method of developing core muscle groups has become, male
professional athletes interested in adding it to their training programs still must get past the stigma that this is largely
a women's exercise. Kidd, the Nets superstar point guard, gave his
wife, Joumana, a longtime Pilates devotee, a hard time when she told him it might help in his rehabilitation of a broken ankle
a few years ago. After weeks of making fun of Pilates, Kidd finally tried it. "I immediately discovered how tight I was,"
Kidd recalls. "After one session I was energized. From that point on I was convinced it was a great workout." For
Kidd, Pilates is all about finding the edge. He estimates 30% of his strength and flexibility training comes from Pilates.
"Pilates has made me quicker, more explosive," he says. Rich Dalatri, the Nets strength coach, has been instrumental
in introducing the exercise method to the entire team.
"Pilates is rejuvenating, restorative, invigorating," he says, "maybe because it
gets the blood flowing through every inch of the muscles. It's so internal. It puts you in tune with your body. It puts
you in a different state." The Nets have invested in Pilates equipment for their weight room. The players are so dependent
that throughout the NBA playoffs in 2002, a leading Pilates company shipped special equipment to the team's hotel on road
trips. Patience pays off Pilates' founding father always proclaimed, "In 10 sessions, you will feel the difference.
In 20, you will see the difference. And in 30, you'll have a whole new body." Schilling, the Arizona Diamondbacks
star pitcher, agrees. "The first three weeks, I was really disappointed," says Schilling, who incorporated Pilates
into his offseason training program last winter. "I wasn't sweating. I wasn't winded, which is what I associate
with true exercise. "Then in the fourth week I started to understand the Pilates terminology, the idea of working from
your center. By the third month I was more powerful and flexible than ever before. And I'd lost 15 pounds."
Hannah Gallagher, Schilling's Pilates instructor, says, "He's a man. He's used to hard-core workouts, where
you throw up afterward. Pilates is not that. It is an equal balance of stretch and strength." After years of the no-pain, no-gain school of thought, male professional athletes say they
appreciate the kinder, gentler, holistic aspect of Pilates. For Buffalo Bills Pro Bowl offensive guard Ruben Brown, Pilates
is all about preventing injury.
"I'm a big guy with a gut," the 6-0, 300-pound Brown says. "I
was always battling back strain. Plus, I'm 30 years old now. I'm tired of lifting weights, taking the pounding."
The last two offseasons Brown has done Pilates three times a week. "My first session, it shook me up," Brown
says. "It shook everything up. It still does. "And man, those Pilates women are competitive. They want to see if
they can get the big, strong football player to wimp out. I told myself, 'Hey, ladies, I can do that, too.' "
How has his body responded to Pilates? "I came out of the season injury-free," he says. "I used to feel like
crap after practice and games but not since Pilates. "I learned how to breathe through my muscles. My posture is
better. I can run more fluidly. And I increased my bench workouts." 'Profound impact' on Mediate For PGA Tour pro Rocco Mediate, Pilates is all about strengthening his back
— and prolonging his career. After major back surgery in 1994, Mediate says he wasn't the same. He couldn't
bend over for long periods of time to practice his putting, and his back always went out after lengthy plane trips.
Enter Pilates in November 2001
"After a
week I was turned around," he says. "After two I felt like I'd never felt before. "Mediate has since sold
his weights and has completely outfitted the workout room in his Ponte Vedra, Fla., home with several pieces of Pilates equipment.
"Pilates never compromises your back," he says. "I've got more motion in my shoulders, midsection and legs.
I can repeat my basic swing more often. Pilates is going to add five, six, seven ... years to my career." Caroline Schmid, Mediate's Pilates instructor, says, "The golf swing is a little
one-sided, which can create imbalance in the body. Pilates helps to balance out the body against the forces of the swing.
It helps to create less torque in the spine because you learn to swing from your center and not from your limbs." Mediate's
wife, Linda, also has had success with Pilates. She has overcome injuries suffered in three car accidents as well as giving
birth to three children: "I couldn't walk unless I put my hand on my back." She gives Pilates credit for major
improvements in her husband's game. "He used to avoid putting, and now he's a putting machine," she says.
"I want to hug Caroline because she has had such a profound impact on Rocco."
Harvard Women's Health Watch Article/February
2000
Pilates Incorporates
Mind and Body
Pilates
body conditioning is one of the most popular forms of exercise today -nearly 500 studios nationwide teach the rigorous exercise
discipline developed by Joseph Pilates (pi-LAH-teez). A German boxer and fitness trainer, Pilates came to the United States
in the 1920s and set up the first studio in New York. His exercise method incorporates into its 500 well-defined, controlled
movements a philosophy of focus and concentration derived from his background in yoga and Zen meditation. The Pilates method
of conditioning also utilizes special equipment and mats. In recent years, chain fitness centers have begun to include Pilates-inspired
exercises in their programs. The exact Pilates method, however, is a registered trademark. If you want genuine Pilates training,
look for an instructor with Pilates Studio certification. Certification requires 600 hours of training, which covers anatomy
instruction, how to use the equipment, and how to do the exercises properly. Compared with step aerobics, cardio-kickboxing,
or indoor cycling, Pilates relies less on "going for the bum" and more on gradual, methodical placement and movement.
Instruction is provided by a trained teacher on a one-to-one basis or in very small groups. Because of the small student-teacher
ratio, you can begin Pilates exercises at your own fitness level and not worry as much as you might in a larger class that
you will be left behind. The Pilates style of teaching also allows instructors to tailor the exercises to age, ability, and
any presence of prior injury.
PRECISE EXERCISES
Pilates exercises are designed
to uniformly develop muscles through the use of five special pieces of equipment and a padded mat. The equipment at the heart
of the Pilates method was inspired by Joseph Pilates' work during World War I. He designed exercise machinery for immobilized
patients using spring tension as resistance. Along that line, the classic piece of studio equipment, the Reformer, has pulleys
and cables that exercisers push or pull with their hands or feet. The equipment has hand- holds, supports, and positioning
bars that exercisers use to stretch further and into positions unreachable on the mat alone. Gravity allows the body to supply
its own resistance while on the mat. Comparatively few repetitions—10 at most—are needed for each exercise. Pilates
movements focus on core muscle groups known as "the powerhouse" -the abdomen, lower back, and buttocks -and emphasize
deep, coordinated breathing. Pilates exercises aren't jarring to joints, so if you have a history of joint problems you
may be able to do them under the supervision of a trained instructor without fear of injury or joint or muscle stress. Well-done
Pilates exercises strengthen the trunk and pelvis so lower-back strain is rare, even among beginners.
FROM
ARTHRITIS RELIEF TO BODY ENHANCEMENT
Physical therapists, sports injury experts,
and chiropractors have discovered Pilates training as a way for their clients to prevent or recover from soft-tissue injuries.
Enthusiasts report relief from back, neck, and arthritis pain. It has even been introduced as a part of muscular therapy for
multiple sclerosis sufferers. Additionally, some of the exercises are particularly beneficial to women because they strengthen
the muscles of the abdomen and pelvic floor, important for maintaining continence. They also help condition abdominal muscles
before and after childbirth. The Pilates method may be difficult at first, but after a few sessions, participants may feel
enough difference in posture and muscle tone, as well as reduced stress, to want to stick with it. And as we all know, sticking
to a program is one of the greatest challenges of exercising.
Health
Brief - Forbes.com
One-Step Stress Reliever
Allison Van Dusen, 03.16.07, 6:00 PM ET
It makes sense that optimists tend to be better off psychologically.
But the connection between positive thinking and our physical health has always been more complicated.
While research has shown that optimistic patients who've had heart surgery are more likely to have better recoveries, other research on cancer patients has been mixed. One study showed
optimism increased survival, while another showed survival increased only for those under 60. Another showed no increase at
all. So is it really worth it for our health to see
the glass as half full?
Suzanne C. Segerstrom, psychologist and author of Breaking
Murphy's Law: How Optimists Get What They Want from Life--and Pessimists Can Too, thinks so. She says that,
overall, the benefits of thinking positive add up. Good Thoughts, Good Things When faced with social conflicts, stressful
jobs or illnesses, for example, optimists are more likely to face and fix the problem or figure out a way to live with it,
Segerstrom says. Pessimists, on the other hand, tend to distract themselves and pretend nothing is happening, causing more
stress and harming the body. "Optimism has never been shown to accelerate disease progression,
and none of these studies show a detriment to being optimistic," says Segerstrom, who is also an associate professor
of psychology at the University of Kentucky in Lexington and has been researching the subject for the past 15 years. "But," she points out, "for some studies the cost-benefit analysis is zero." Research
on the body's immune system is one area that has produced such mixed results. It's
true that optimism can help people avoid psychological stress, potentially benefiting the body's heart rate and blood
pressure, among other things. But because optimists cope with stress by taking action, they put more demands on themselves,
particularly under difficult circumstances. As a result, in the short term, optimists may have lower immunity levels than
pessimists, Segerstrom says. The older and less healthy you are, the harder it will be to handle that cost. Win-Win Situation
Over time,
however, optimists still come out on top. "In the long term," she says, "having
more active ways of coping is actually healthier." Besides improving the recovery of heart
surgery patients, some research has shown that optimism may help moms-to-be have healthier babies. Two such studies
of over 300 women found that optimistic mothers had longer pregnancies and produced bigger babies, who are at lower risk for
health problems than smaller babies, Segerstrom says. Thinking positive also reduced the amount of stress women felt during
the late stages of pregnancy, possibly cutting the amount of stress hormones they produced, a factor that can contribute to
early labor and inhibit fetal growth. Barbara Bruce, a clinical psychologist on staff with the Mayo
Clinic in Rochester, Minn., says Mayo Clinic researchers also have found a strong connection between optimism and health.
They looked at the records of people who'd completed the Minnesota Multiphasic Personality Inventory, one of the most
widely used personality tests in the world, in the 1960s. Thirty years later the data showed that pessimists, compared to
optimists, had a greater risk of dying, and the more pessimistic the person, the greater the risk. A follow-up study showed
that optimists had better health in all areas. One explanation might be that optimists are more likely
to take better care of themselves and follow a doctor's advice than someone who feels defeated or overwhelmed, Bruce says. If you're a pessimist currently having a change of heart, you're probably going
to find changing your attitude and personality hard work. Instead, Segerstrom recommends focusing on your behavior. Be more
active, more persistent and more engaged, and don't worry about being 100% optimistic all the time. "It's an incremental thing," she says. "The more optimistic you are, the more
likely you are to have these outcomes."
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Excerpt from the Inner IDEA Newsletter March
2007
Body Knowledge: Pilates-Based
Exercises for Lumbar Spinal Stenosis
by Catherine Fiscella, MSPT
Are
your clients complaining of back pain, or do they describe themselves as having a “bad back?” If so, their complaints
are not uncommon. The Mayo Clinic recently reported that 4 out of 5 adults experience at least one bout of back pain at some
point during their lifetime. Considering these statistics, the likelihood of your encountering clients with back problems
is quite high. This article will take you through one lumbar spine diagnosis, lumbar spinal stenosis, its common causes, suggested
comfortable positions and postures, and recommended Pilates-influenced lumbar stabilization exercises.
With any client who is
in postrehabilitation or has a history of a spine ailment, it is important to align yourself with the referring healthcare
provider to optimize individual recommendations. The information here is generalized to the majority of individuals in each
diagnostic population, but keep in mind that there are always outliers.
The spinal
cord begins as an extension of the brain and is surrounded by the bony vertebral column, which acts as a protective mechanism.
Any sensory or motor information the brain needs to relay to the body travels via the spinal cord. An injury to the spinal
cord will interrupt this important communication, resulting in impairments of movement, sensation and/or organ function.
The lumbar spine contains five articulating segments that move to flex, extend, side-bend and rotate the torso. Individual
nerve roots exit on each side of the vertebrae to become nerves that enable sensation and movement in the lower body (Kibler
et al. 1998).
Pilates-Based
Exercise as a Treatment Option
People with back pain and poor posture can benefit from Pilates exercise,
but proper technique is key. You may have to modify exercises to adapt to an individual client’s abilities and needs.
Lumbar
Spinal Stenosis
Spinal stenosis, which is the narrowing of spaces in the spine, can result
in pressure on the spinal cord and/or nerves. Most cases of spinal stenosis occur in the low back (lumbar stenosis), affecting
the nerves that run down the legs. Spinal stenosis may result from a variety of causes, including normal aging, heredity,
tumors, a traumatic event and bone disease, to name a few.
Individuals with lumbar stenosis may have pain or discomfort
in the legs, as well as weakness or “heaviness” in the lower extremities. Other symptoms may include numbness,
tingling or hot and cold feelings in the legs. Spinal stenosis is diagnosed by a physician. A magnetic resonance image (MRI)
or computed tomography (CT) scan or a myelogram (an x-ray taken after a special fluid is injected into the spine) may be performed.
These and other imaging studies can offer details about the bones and tissues and help the physician pinpoint a diagnosis
(Cleveland Clinic 2005).
Surgery may be indicated as a treatment option, but it is usually viewed as a last resort. Lumbar
stabilization exercises may also be a viable treatment option, depending on the severity of the stenosis.
Postrehab Exercises
As a general rule of thumb,
individuals with lumbar stenosis are more comfortable in positions of spinal flexion, as opposed to extension. Exercises performed
in a prone or standing position may be uncomfortable. If the client would like to lie prone, you might try placing a pillow
under the stomach to create a small amount of flexion in the spine.
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