Tag Archive for: BME

My Back Hurts…..

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What does a Pilates instructor do when her back hurts?

I have to admit I have not ever had to deal with chronic back pain, but like many people I have an occasional day when my low back aches or hurts.  Many times it is after I have been driving in the car longer than normal or sitting at the computer too long.   Some days I couldn’t tell you exactly why it happens.  So what do I do?  Pilates!

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My go to treatment for a tight achy low back is to move and stretch and use some traditional Pilates exercises.  I turn to the same wonderful work that I use with my clients day in and day out!  I generally focus on stretching and lengthening the backs of my legs and my hips.

[tweetthis remove_hidden_hashtags=”true”]Help! I teach #Pilates and I have #BackPain[/tweetthis]

Some of my favorite exercises are Single Leg Circle followed by stretches for my hamstrings and inner and outer thighs, Shoulder Bridge followed by a supported bridge stretch (with a yoga block under my hips), a slow straight leg lower with a foam brick under my hips to lengthen my psoas and just hanging out in child’s pose.

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For me the movement helps almost immediately and I continue to play around with finding movements that help my body feel good.  Often times a sore low back is a reminder that I need to incorporate more mindful movement into my day,  be a little more aware of how I’m moving my body and how much I’m sitting throughout my day.

One of my favorite lessons learned from my Pilates practice is that we are much more powerful and capable than we think when it comes to healing and taking care of our bodies.  So if you’re feeling a little achy or tight don’t be afraid to try out some movements at home.  Listen to your body and trust that your mindful movement practice can change how your body feels!

 

 

What is the Pilates Reformer?

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Are you new to Pilates?  Ever wonder what is this thing called the Reformer?

Part scientist, mechanical genius and anatomy and movement guru, Pilates creator Joseph Pilates created a movement system he called “Contrology,” accompanied by a variety of equipment he referred to as “Apparatus.” The Apparatus was designed to help accelerate the process of stretching,strengthening and balancing the entire body. The best-known and most popular piece today, the Reformer, was originally called the Universal Reformer, aptly named for “universally reforming the body.”

In the video above you can watch Rivercity Pilates owner Carey Sadler during part of her Reformer workout.  The Reformer workout is a specific sequence of exercises designed to flow together to give the practitioner a complete body workout.  Practitioners learn these movements individually in the beginning and then continue to practice the sequence of exercises, adding in more challenging exercises as they progress.

Learn more about the Pilates Method of exercise, the Pilates Reformer and other Pilates equipment by scheduling a complimentary private session at the studio.

 

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Do you think you need to stretch more?

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Something I hear often from people when they know I own a Pilates and Yoga studio is,” I am soooooo unflexible, I really need to take Yoga.”  It is true that that many people could use more flexibilty in their bodies and a mind body practice like Yoga may help, but I find that most people don’t understand the process of how to gain that flexibility.  I get the impression that many people believe they need to sit around and stretch more and that would do the trick.  That if they just sat on the floor with their legs in a V and leaned forward into a stretch on a regular basis that would make them more flexible (and it might help a little!)

Just stretching is often not the answer.  In the Pilates method of exercise we work on creating uniform development in the body.  In simple terms this means we create balance in the body around our joints by not only stretching what is tight but also strengthening what is weak.  Joseph Pilates knew that the best way to create this balance in our body was not by isolating a stretch or a single strength training exercise (like a bicep curl), but ideally we teach our body to move as a whole while using our mind to fine tune our alignment and keep our body in balance.  You see this is how our body works on a day to day basis.

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We don’t stop and think about picking up a bag of groceries and what muscles we are going to use, we just do it.  If we are healthy and our body is pretty balanced this movement happens easily and with not too much effort (which is ideal) and truly engages the whole body.  The Pilates method of exercise is designed to teach you how to move your body through various planes of movement with ease, balance and proper alignment so that you can re-create those patterns of movement in your life.   By practicing your alignment and balancing your body in your Pilates practice you will find that your muscles naturally lengthen, your spine moves with ease, and you’ll have flexibility you never dreamed of (without having to sit and stretch for hours.)

Not sure if you believe me yet?  We’ve included below a short Pilates workout that is easy enough to do every day.  Take our challenge and simply add this mini workout in 3 times a week for the next month and let us know what happens…

Pilates gets personal!!!!

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I’m guessing you’ve never been at the gym doing bicep curls and had your trainer ask you,” How did that exercise feel in your body?”  As a Pilates instructor this is a question I often ask my clients as we work together.  You see,  learning the method of Pilates in your body isn’t just doing the exercises that your told to do, but it’s a process learning about your own body and how to move it as efficiently as possible on any given day.

The learning process that happens is really a 2 way street between instructors and clients.   When I ask a client how something felt I am doinIMG_7081g a couple of things.  First I am asking them to be aware enough of what they are doing to be able to describe how something felt in their body.  Second I want to get a sense of what a movement felt like to them because that’s the best way for me to help them learn that movement and other movements I’ll be introducing to them.

There is no right or wrong way to answer the question as I’m really just wanting to connect with a client so I can help them learn how to move better. There’s so much more to a mind body movement practice like Pilates  than just repeating an exercise and as an instructor I love to connect with clients and help them develop their practice in their bodies and life.

Interested in exploring a mind body practice like Pilates?  At Rivercity Pilates we offer a variety of classes and instructors and would love to help you develop your movement practice.  Try us out today by scheduling a complimentary private session with one of our Pilates or Yoga instructors.   If you prefer to attend a small group class to try Pilates your first class is complimentary.   For more information on what to expect in your first session, click here!

 

 

What is Pilates Flow?

Are you new to mind body exercises like Pilates?  Do you see the word FLOW in a class name and think about flowing down the river in a raft?  What does it mean to FLOW in a class?

The Pilates method of exercises uses the concept of learning a sequence of exercises and then tying those exercises together in a way that makes it seem like you are constantly moving or flowing.  This type of practice allows the practitioner (student) to continually practice specific movements and fine tune them in their body while getting a great workout.

Usually in a FLOW class not only is there a sequence but there are transitions between exercises.  What this means to you is that you are moving more and resting or pausing less (aka – more work!)  It also means that you will probably be more comfortable in a FLOW class if you’ve already learned these exercises and sequences so you don’t feel like you are lost!  You don’t need to be an expert at the exercises but it is nice to have a basic understanding of the movements involved and have done most of them at least a time or two before taking a class.  This way you are comfortable with the version of each exercise that’s best for your body and can fine tune it.

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Your instructor will be cuing and giving suggestions for different variations but probably won’t stop the sequence of a class to give a detailed “how to” of every exercise.  If you are looking for a slower paced class or a class that takes a little more time to walk you through the intricate details of each exercise it might be best to start with a Fundamentals class, a beginner class, or an all levels class that isn’t specifically a FLOW class.  A private lesson is also a great way to prepare you for a FLOW class if you want to learn the movements and sequences before jumping into a class.

Have more questions about what type of class might be best for you?  We would love to talk to you one on one so we can learn more about you and give you our suggestions on what classes might be a good fit for you!  Feel free to email or call us or set up a complimentary private session to learn more!

Nervous about Pilates?

Have you heard of Pilates and wondered what is the big deal about this type of exercise?  You are not alone!

Often when people talk about their Pilates practice they are VERY passionate and there are many great reasons for this!  There are so many wonderful benefits to practicing the Pilates method on a regular basis that once people create a regular practice they are often hooked for life!  I could spend hours talking about the benefits of Pilates (and we have many past blogs you can read up on that topic) but today’s blog is about how you take action in your life and start feeling the benefits ASAP!!

If you are not practicing  Pilates on a regular basis I want to give you some quick action steps on how you can start experiencing Pilates in your life:

1.  Make a commitment to yourself to create a regular Pilates practice for at least 6 months, a year would be even better.  The Pilates Method is just that- a method of exercise that is designed to change how you move and exercise your body.  The true benefits come when you incorporate the method into your body and life.  Trying one two or even 5 sessions isn’t enough to really experience Pilates!

If you are brand new to Pilates it will take you a while to learn the exercises, the proper form and how to continually use the techniques to challenge your body.  It doesn’t matter if  you’ve practiced Yoga for years, done the Insanity workout in your basement for 4 months, just ran a marathon or used to be an athlete-this is new and you will have to learn it.

2.  Decide what regular means to you.   It’s not realistic for many people to get on a mat or go to the studio daily to practice Pilates.  That’s OK.  Commit to at least 1 session per week(anything less is probably not going to be “regular”).  You will find that as you create a regular Pilates practice and truly learn the method and more about your body that you naturally start incorporating the work into your daily life and routines.

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3.  Decide how you want to learn.  Learning Pilates is no different than learning Algebra or how to knit- you need instruction!  Having an instructor who is educated about how to present the material to you in a way that is most conducive to your learning style is most ideal but this is not in everyone’s budget.  Here’s a quick list of ways you can learn the Pilates Method starting in the order of the most effective:

  • Take private sessions with an instructor who knows the work in their own body and is trained to teach others how to discover it in theirs(A PMA Certified instructor is ideal). If you have injuries or things that hurt in your body I would highly suggest starting your practice this way!  It’s very difficult to jump into group classes or watch a video and learn how to adjust the method specifically for your body.
  • Take small group classes (again with a qualified instructor).
  • Watch and workout using videos created by qualified instructors.
  •  Read books (may I suggest Return to Life written by Joseph H. Pilates himself…), articles and blogs by qualified instructors and create your own at home practice.

4. Just Do it!  The only way to find what it feels like to have a regular Pilates practice is to do it and stay committed!!

We would love to help you start a Pilates practice!!  At Rivercity Pilates we offer a complimentary private session to all clients so we can help you decide what path is best for you to learn the Pilates Method.  Ready to make that commitment?  Schedule your session today!