Inspiration of the Month

1. When did you start Pilates and what inspired you to start?
When I started Pilates a couple of years ago.  I was growing weary of strength training and was looking for an alternative.  My goals are mostly to be strong and able to do the things I love:  travel, garden, and hopefully age gracefully.  

2. What benefits or improvements have you noticed in your body and life from doing Pilates?
As a nurse, I am very aware of the importance of avoiding falls so I really appreciate the balance class.  I am much more conscious now of using my core to do the things I want to do without falling.  

3. How often do you practice Pilates and what type of sessions or classes have you been doing?
Initially I was pretty sporadic in my attendance but I am working fewer hours now and have figured out a schedule I like:  tower on Monday, balance class on Wed and then either a mat or yoga class or reformer.  I have done Hatha yoga and Iyengar yoga in the past and a few others but am new to Yin Yoga and have really been enjoying it!    I also recently did some beginner reformer classes which were great.  

4. Do you have a favorite exercise or piece of equipment ? 
I guess I enjoy doing a variety of things every week, so it is nice to have so many choices.  I have found that scheduling ahead has helped me to attend classes regularly – part of establishing that routine.  I also really appreciate how the instructors use different props to keep things interesting.   But the oov is one piece of equipment that I have not yet learned to love!  

Thanks to everyone at River City Pilates!  

March Life Inspired

“Life Inspired” Classes are free and open to anyone. Beginners and new to the studio clients are welcome, you do not need to be a Rivercity Pilates client to attend. Reserve your spot here!

Pilates is perfect for scoliosis!

If you are one of the many people with scoliosis, you know that not all exercises are equal when it comes to strengthening, stretching and balancing your body.  Depending on the severity of your scoliosis you probably figured out at an early age that many traditional exercises and sports just plain do not feel good in your body.

If no one ever explained to you why this is, you may have even learned to dislike exercise and movement because of your bad experiences.  Movement and exercise are supposed to help you feel better, stronger and move easier.  Unfortunately for those with scoliosis this is not always the case.   Your curve and twist in your spine can make certain movements painful and even impossible.   Many movements can actually create more imbalance in your body and cause pain.

Here is where the Pilates method of exercise  (with the guidance of a professional Pilates instructor) comes in.   One of the founding principles of the Pilates method is creating balance in the body which is done by strengthening  while in alignment.  Another key to the Pilates method is that each exercise is individualized to the body doing the exercise with their specific alignment and body features in mind.  What this means to you is that each Pilates session should be tailored to your body(and your spinal curve) so that you can create balance in your musculature that eases some of the common aches and pains caused from scoliosis.

Please note that Pilates as an exercise form has become very popular lately and not all instructors and all classes are created equal.  I recommend that everyone start off their Pilates journey with an experienced instructor one on one if possible.  A professional Pilates instructor can evaluate your individual body and give you recommendations specific for your body.  This is especially important if you have scoliosis.

Every body with scoliosis is different and there are not cookie cutter adjustments to exercises that everyone with scoliosis should do.  Having a properly trained instructor will allow you to learn the method properly without getting injured.  Need to find a qualified instructor?  Click here to find a PMA certified instructor near you.  Be sure to ask lots of questions about their experience and training working with individuals with scoliosis.

If you have scoliosis and are looking for an exercise method that is enjoyable and makes your body feel better when you do it- check out Pilates!

Schedule a complimentary private Pilates session today and learn what Pilates can do for you!

“I think that benefit of Pilates over other other forms of exercise is the focus on precision and balance. Scoliosis causes imbalance in both flexibility and muscle strength. Pilates’ focus on precise, controlled movements allows me to work on building strength in weak areas and improving flexibility in muscles who range of motion is limited by my curvature. Even in group classes, the instructors are always paying attention and offering suggestions on how to improve balance and symmetry in execution of the exercises.”     ~Angela

Missy Arey IOM

“I have scoliosis with a triple curvature in my spine, (the largest at 69 degrees) and then  had back surgery to improve it.  I was unable to move easily through my spine and through the scarring.  Pilates has changed this completely.” ~Missy

I Can’t Do That

Are you concerned about not being able to do that Pilates Roll Up or maybe you can’t quite master your Teaser?  Watch this week’s Empower Your Body~Inspire Your Life moment with Rivercity Pilates owner Carey Sadler to find out the secret to mastering those challenging exercises!!

Tweak your back?

Have you been doing Pilates classes on a regular basis but still managed to tweak your back, or your hip, or another body part? You are not alone & there’s a few things you should know!

  1. This is normal! Even Pilates teachers have these moments in our life! It’s super unrealistic to think we would go through life and never have a time when we over use, over work and slightly injure something. Life happens and even the most seasoned professional athletes have injuries…  I can promise you that your movement practice is making the experience better (less intense and you are more likely to recover quicker) than if you had not been practicing Pilates. Don’t quit moving… just adjust as you need until your body heals.
  2. Your movements in PILATES are not “hurting you” but most likely you could learn to move and engage better and it might help your body heal quicker and could help you prevent future injury. Learning about how your body moves and engages is a process that takes time and the willingness to explore how you can move better. My best suggestion is to take a private session. You might be surprised at what you learn in 1 private session that could change how you do your exercises in class. The fine tuning that can happen in a one on one session is really hard to get in any small group session… even with the most experienced teacher.
  3. The more you can look at an injury or pain as a gift.. a signal to slow down and pay attention to your movements the better your experience will be and the quicker you will recover. It’s easy to get frustrated when we get injured and feel like we are completely sidelined. Checking in with your mindset when it comes to injuries can completely change the outcome for your body and life in the long run!  Start thinking of an injury as a great opportunity to learn more about what your body can do instead of a reason give up on movement time!  For those people who take advantage of the time to explore ways that they can still safely move while their injuries heal, they usually walk away from the experience feeling empowered and stronger than ever. 

Want to talk more about how you can use an injury as a positive in your life?  Call or email us anytime…we would love to give you a fresh perspective! 

Pilates improves your golf game!

Tiger Woods, Rocco Mediare, Phil Mickelson, Carin Coch, Annika Sorenstan, Camilo Vilegas, Richard Beem, Butch Harmon, Betsy King, David Duval, and Kelli Kuehne all do Pilates to improve their golf game. There must be a reason – right?

What can Pilates do for your golf game?

1. Pilates will strengthen your core muscles.  The overall core strength gained from Pilates can help improve your swing by increasing your ability to stabilize your body as well as being able to initiate movement from those core muscles.

2.  Pilates will increase your flexibility. When you have more mobility in spine and  more flexibility in your muscles you can easily get more rotation. More rotation in your body makes for a more efficient, powerful golf swing.

3.  Pilates will improve your concentration.  Concentration is one of the founding principles of Pilates and every movement requires you to concentrate on exactly what your body is doing.  Concentration, like any other skill will improve the more you practice it.  Your improved concentration will allow you to fine tune your golf swings and make the most out of your game.

4.   Pilates will balance your body and help you prevent injuries.  The Pilates method of exercise promotes uniform development of all the muscles in the body.  By creating balance in your musculature you can prevent overuse injuries which can be very common for serious golfers.

Learn more about the benefits of Pilates by scheduling your complimentary private Pilates session today!