Frustrated with not being able to exercise due to pain or injury?

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If you are someone who is recovering from an injury or deals with a chronic condition or chronic pain you may be feeling frustrated with your lack of being able to move and exercise.  After all, we all know that exercise and movement can be one of the key components to keeping our body healthy and feeling good. 

I have some great news for you…you are probably not as limited as you think or feel in your body.  Depending on what’s going on in your body you’ve probably gotten some movement restrictions from your doctor or maybe you just know that there are certain movements that seem impossible or hurt.  When you have these restrictions the thought of trying a group exercise class can be really really intimidating.  No one wants to be the person in class who can’t do anything or the person the teacher has to modify all the exercises for.  

If this sounds like you, we suggest trying a complimentary private Pilates session and maybe starting your Pilates journey with some private Pilates sessions.  I often feel like most people envision a private Pilates session as torture…thinking that the teacher will be especially hard on them since they are the only person to focus on or maybe that a private session is just you doing what you would do in a class except the teacher is only teaching you…This is totally not the case!!    Let me tell you a little bit more about what to expect in a private session:

  • Most private sessions start with a little chat time.  If you are brand new this time will be a little bit longer so that a teacher can learn more about what is going on in your body, learn about what kinds of movements you are currently doing in your life, and learn about what you want to be able to do so that she can teach you appropriate exercises in your session to help you meet your goals.  If it’s not your first session your teacher will probably just check in with you about how your body is feeling today and how you felt after your last session.  This chat time is very important to teachers as it helps them design your session for the day.  Teachers don’t go into a session with a concrete plan of what they are going to do with you….they have a general plan or idea but often change that plan and what specific exercises you’ll do based on how your body is feeling and what it needs on any given day.  
  • Your movement time often starts with a warm up time.  This warm up time often includes things like breath and reviewing some of the fundamental movements and ideas we use in Pilates.  This warm up time allows you as a client to check in to your session and see how you are feeling today, it allows your body to do gentle movements that warm up your muscles and joints and it allows your teacher to see how your body is moving.   Weird Pilates teacher fact…. Your teacher has been watching you move since you’ve walked in the door! Movement Teachers (especially Pilates teachers)  are very good at watching movements, assessing imbalances, and thinking about how we as teachers could help you move better. We don’t just do it during your session but basically all the time.  We can tell a lot by how you are moving in your daily activities that can help us teach you better!  
  • Your teacher will encourage you to give her feedback, especially as you are getting to know each other.  By letting your teacher know when something doesn’t feel right, if something hurts or maybe where you felt an exercise…your teacher can give you movement suggestions to help you work better in your body.  
  • Each exercise will be tailored to what your body is capable of doing and should be doing or not doing.  Pilates teachers are trained to be able to create movement programs that are adaptable to whatever is going on in your body.  Your teacher can work with restrictions from your doctor or physical therapist and teach you how to still strengthen your body staying within those guidelines from your health professionals.  
  • The exercises you’ll do will feel like work but they will not be inappropriate for your body.  It is never our goal to make you so sore you can’t walk the next day or to have you hurt in anyway!  We believe in challenging the body so that you’ll increase strength, flexibility and balance in your body in a way that makes you feel better in your body!  One of the benefits of a private session is that a teacher can tailor an exercise specifically to you and your working level…helping you improve safely and most efficiently!
  • Your teacher may suggest some “homework” exercises.  Depending on when you are coming for your next session your teacher may give you some suggestions on some specific exercises to do at home or even movement tips for your daily activities ( how to improve your posture while sitting a lot or how to pay attention to your movements when you are gardening so your back doesn’t hurt!) As Pilates teachers it’s always our goal to help you learn more about how your body moves and works so that you can be empowered to make changes in your movements that help your body feel amazing! 

Private Pilates sessions are definitely much more than just a workout.  Private Pilates sessions are a learning opportunity for you in your body and life.  If you are wanting to learn how to move and stay active even while you are dealing with injuries or health conditions in your life you’ll definitely want to try a session and see if you could benefit.  

 

 

Am I going to get hurt doing this?

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Do you ever wonder when you are doing an exercise or a movement program if you are doing it “correctly”?  Do you worry that even though you are trying to do something to improve your health that you might actually end up hurting yourself? This can definitely be a concern when it comes to fitness and exercise.  Not all exercises are designed for all bodies and doing something beyond your body’s abilities or doing a movement that aggravates a current condition can do more harm that good. This is why it’s important to learn movement and exercise from a knowledgable, experienced teacher.

At Rivercity Pilates our Pilates Mat teachers have all completed at a minimum a 150 hour program that takes most participant 6-12months.  Most of our teachers have continued their teacher training beyond this initial training and have at least 400-1000 hours of training under their belt.   During this teacher training program, future teachers take workshops where they learn how to break down each exercise into its components and modify exercises for individual bodies based on each body’s tightnesses, weaknesses and any special conditions or injuries they may have.  Future teachers also study basic anatomy and how it relates to movement so that they understand what needs to happen in the body to be successful in each exercise. Part of the training includes knowing common ailments and injuries and knowing what types of modifications and adjustments need to be made for each condition in each exercise.  

What this means to you as a client is that whether you have a knee replacement, fibromyalgia, chronic low back pain or are recovering from a rotator cuff injury in your shoulder….your teacher will be familiar with the condition and be able to give appropriate exercises that will help you gain strength and flexibility and not cause injury!  

Future teachers are also required to spend 40 hours simply observing experienced teachers teach and 50 hours practice teaching.  These 90 hours are key to helping future teachers bridge the gap from just knowing the exercises and the variations to learning the skills to actually teach others how to do the exercises and stay safe in their bodies.  Future teachers learn how to use their voice and their physical cues( ie putting a hand on someone’s shoulder) to help clients make adjustments in their body and get more out of each exercise they are doing.

What this means to you as a client is that your teacher can quickly see if you are doing something unsafe in your body (even in a group class) and gives you adjustments to make the movement safer and just plain more effective.  

If you are looking for a way to move and exercise in your body that is safe and effective – we would love to introduce you to Pilates!  We suggest starting off with a complimentary private or semi-private session (maybe with a friend?!) that will give us a chance to introduce the method and some of the exercises to you in a very individualized way so that we can help you choose the best sessions or group classes to get started!  Call us today at 319.665.2499 or send us an email at rcpilates1@gmail.com and we’ll help you schedule something today!   

 

Osteoporosis and Pilates Workshop

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May Video of the Month

 
 
Osteoporosis and Pilates
Have you been diagnosed with Osteoporosis or Osteopenia?  Are you concerned about what type of exercise you should and should not be doing?  In this workshop we’ll talk about the type of movements and exercises that are recommended and not recommended for those with Osteopenia and Osteoporosis.
You’ll learn how you can use appropriate exercises and movements to strengthen your bones.  We’ll specifically talk about how Pilates can be a very effective health tool for those wanting to strengthen their bones and of course you’ll get to try out some safe effective Pilates exercises that are great to practice at home!
May 20th 6pm
$20
Sign Up Here!

May Inspiration of the Month – Martha Szylberg

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Inspiration of the Month

Martha Szylberg

When did you start Pilates and what inspired you to start?
 
I started when my yoga studio closed. I wanted group class exercise close to home in a friendly atmosphere. I had never tried Pilates but heard it was good exercise.
How often do you practice Pilates and what type of sessions or classes have you been doing? 
 

I have been taking Nancy’s Barre, Pilates & Fun mat class once a week. I have also taken the evening Pilates mat classes.

What benefits or improvements have you noticed in your body and life from doing Pilates?
 
After having a c-section, I really needed to build up my strength again. I was struggling in my yoga classes, but Pilates has helped me build my strength back up.
Do you have a favorite exercise or piece of equipment (or both)?
 
I like rolling like a ball and bending back over a ball or foam roller for a chest opener. I find the hip  strength series challenging, but I really need it.
What would you say to someone who is thinking about doing Pilates? 
 
Definitely try it, and do it at Rivercity Pilates! It’s such a supportive and welcoming environment. There is something for every level.
I would like to thank Carey and all the staff for creating such a welcoming and inclusive environment.

WINNER – Joe’s Challenge

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Joe’s Challenge Winner!

Since January 1st many clients participated in what we called Joe’s Challenge! We challenged you to complete 30 sessions of Pilates or Yoga by March 31 or by the end of April if you got a late start. We asked you to send us an email about how you felt after 10, after 20 and after 30 sessions. We have shared some of what you said in our past couple of newsletters. We know you’ve been anticipating the prize announcement!
 
…and the winner is….
 

Danielle Wilbanks!!

CONGRATULATIONS!!  You win 3 Months of  Unlimited Classes! 
$780 Value!
Thanks to every client that participated! You are all winners by continuing to move and encourage and inspire us all with your dedication to your Pilates and Yoga practice.
 
Here’s what a couple of our fantastic clients said after finishing the challenge:
 
“As always, I am grateful that Pilates came to me at this stage in life!! I love the classes in which I participate, 
the instructors, the studio, the participants…AND, most of all that it’s keeping me fit, toned, limber & balanced. I have no fear of saying ‘I’ve fallen & I can’t get up’….I CAN get up!!!”      ~Pam
 
“Having finished 30 sessions I come to recognize how I actually feel when I’m not doing Pilates. It took me a while to finish all 30 sessions because I was traveling and what I noticed most is how much better I can move and feel when I’m attending Pilates regularly. When I miss Pilates I am not as flexible and not able to move as well and overall just don’t feel as good.” ~Cyndi

 

Special Class with Carey – Roll, Release and Relax

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Roll, Release & Relax 

Classes with Carey Sadler 

Saturdays, May 12, 19,  and 26  (8 am)

You’ll spend all 50 minutes of this class using specialized therapy balls to do self-massage throughout your entire body. These self-massage techniques are designed to release tight muscles and fascial adhesions, releasing tensions and leaving you feeling more mobile throughout your entire body.
This practice is great for anyone…from those who want to combat tightness due to chronic sitting to athletes wanting balance out their training time and prevent injuries. Balls are provided by the studio. No experience necessary!
*Use any class card or membership option for these classes