The Ultimate Pilates Blog

At our Pilates studio in Manhattan, we often overhear one client wishing she had another client’s legs, while that same client is wishing that she had the other client’s flat abs!  It seems that we women are rarely satisfied with our body type and the “grass is always greener” idea applies to bodies as well.

But guess what!  Both body type (the way our metabolism works and the way we gain muscle) and body shape (where our extra weight naturally falls) are determined almost entirely by genetics!  Alas, we have no control over our own genetics!  Some things can be changed – but other things can’t!  For instance, you can shed a few pounds off your legs, but you can’t make your legs grow a few inches!

Think of it this way:  would an English bulldog EVER look like a greyhound, even if dieted and exercised?  Would it even try?   Or would a Great Dane ever look like a Chihuahua?  That’s ludicrous, right?  Then why do so many of us (present company included J J) aspire to achieve a body that genetics has determined we have no chance of getting?  We should learn from our pets! Dogs and cats from Persians to terriers are proud of who they are and the way they are made – and we should be too!

So in case you’re wondering about your own body type now, body types are generally categorized into 3 major types (click here for a more detailed breakdown or here):

• Endomorph:  Bigger bones, higher fat content, more curvaceous, may have trouble losing weight
• Mesomorph:  Medium, athletic build, may have an easier time losing fat and gaining muscle
• Ectomorph:  Long, lean, and may have trouble building muscle and gaining weight

And if you’re wondering about your body shape, 4 different body shapes are considered common (click here for a great article):

• Spoon:  Lower body emphasized:  hips and thighs significantly bigger than upper body
• Cone:  Upper body emphasized:  weight gained in arms, chest, back and middle with relatively lean legs
• Hourglass:  Weight gained in both upper and lower body, with waistline remaining relatively small
• Ruler:  Not much definition between the circumference of the chest, waist or hips

Note!  All of these shapes are even more extreme when extra weight gain is involved!

THUS, when it comes to exercising for your body type and choosing exercises for your body type, all of the above information can be informative – but quite overwhelming!!!!  The good news is that Pilates can make your strong and lean within your body type.  Superior core strength will behoove ANY body type.  Certain exercises may be more challenging for certain body shapes more than others, but because Pilates focuses on symmetry, balance and a total body workout, it re-balances the body overall.  And because Pilates by definition does not create bulk, the endo/meso/ecto morphs don’t need to worry about de-railing their well-strategized workout routine!  Once again, Pilates emerges as the ultimate cross training system!

So no more looking in the mirror longing for a “Pilates Body” that is different from your own.  Your body can be the perfect Pilates body if it is balanced, aligned, agile and strong.  (And remember – you want to be balanced, aligned, agile and strong according to the goals YOU set for yourself, not someone else’s goals or standards!)  Embrace the body you have, treat it well and be the best that YOU can be!!

September 29, 2008. Tags: aligned, balanced, balanced workout, body image, body shape, body symmetry, body type, core strength, cross training, lean body, long body, muscle gain, pilates body, pilates build, strong, total body workout, weight gain. Pilates Posts. No Comments.

Pilates for Breast Cancer Survivors

Monday, September 22, 2008 at 05:39PM
Amy Leibrock in Anatomy, Special Populations, Teaching Strategies
By Suzanne Martin, PT, DPT                                                                          

Pilates training can be an excellent way to achieve the postural re-education and muscle-balancing necessary to recover from the side effects of breast cancer treatment. Pilates can help alleviate pain from breast cancer operative procedures, restore joint mobility and tissue integrity, and help regain lost strength. Most importantly, Pilates can be a gateway for a true “Return to Life” for many women, as the title of Joseph Pilates’ popular book states. However, Pilates instructors should be on the lookout for some often coincident injuries that will require additional special knowledge about the shoulder complex in order to work safely and effectively with the growing population of breast cancer survivors.

The Anatomy of the Shoulder Complex
Remember that the shoulder complex is made up of four joints, three anatomical and one functional. They are the gleno-humeral joint, which is the ball-and-socket joint where the arm swings down from the shoulder blade; the acromial-clavicular joint where the flat bone of the acromion meets the collarbone; the sterno-clavicular joint where the breastbone attaches to the collarbone; and the functional scapula-thoracic joint where the shoulder blade glides along the rib cage.

Common Breast Cancer Treatment Injuries
Basically there are two categories of coincident common injuries, those that are due to inflammatory processes such as nerve irritations and frozen shoulder (fascial inflammation), and those that are due to faulty mechanical patterns such as impingement or rotator cuff strains. A word of advice is to always get approval from your client’s doctor for exercise programs after any surgical procedures. It’s common to have to wait 10 days to two weeks after basic mastectomy to begin exercises.

Nerve irritations: The nerves of the neck come out of the spinal cord and run between the first rib and the collarbone and into the armpit before diving into the arm. These nerves of the upper body converge in a spider-web-like pattern in the collarbone and armpit areas called the brachial plexus. These areas are hit hardest by mastectomy and other operative procedures that replace breast tissue such as implants. Tightening of adherent tissues in these areas combined with the systemic effect of strong drugs required to combat cancer can produce irritations similar to the repetitive stress problems associated with computer overuse, such as carpal tunnel syndrome.

Frozen Shoulder: Frozen shoulder happens when the tissues around the armpit are traumatized by lymph node biopsy and/or removal. The plastic wrap–like fascial tissue that separates the shoulder blade from the ribcage wall actually becomes inflamed. This painful inflammation causes the shoulder blade to clamp down on the rib wall. Frozen shoulder is said to have an inflammatory stage and a thawing stage. Pilates is particularly helpful when the inflammation is waning and judicious stretching can be regained.

Impingement: The rotator cuff tendons run between the flat acromion and the head of the humerus. Impingement injury occurs after breast cancer surgeries when the humeral head is pulled up and presses up the rotator cuff tendons against the bony acromion. The scarring from surgeries and the adhesions along the chest wall and armpit tighten the area and cause a faulty movement pattern. Pilates’ emphasis on precision helps the body to steer its own survival-mode compensatory patterns and to restore optimal motor patterns.

Rotator Cuff Injuries: The rotator cuff muscles originate on the shoulder blade and end on the head of the humerus. The main shoulder joint, the gleno-humeral joint is a ball and socket joint whose relationship is similar to that of a golf ball on a golf tee; it’s inherently unstable. The function of the rotator cuff muscles and tendons is to grab the head of the humerus and twist and suck the arm into the small socket. Trauma to the chest and armpit weakens the involved arm and shoulder and so sets up not only faulty movement patterns but also poses an increased likelihood of injury. Pilates provides the ability for many levels of progression and so a safe mode of exercise to accommodate all levels, from fragility into full strength.

Beginning Post-Rehab
The best progression for a woman recovering from breast cancer treatment is to start at the mat with mat breathing, range of motion and isometrics. Then progress to Pilates supine reformer work with hands in hand grips. Next, progress the sequence over time to a stationary/ fixed hand placement on the uprights of the trap table. Finally, continue the progression to using the push-through bar on the trap table. Remember, being conservative with this group goes a long way. Here’s a sample of how to start and progress so as to avoid injuries and promote optimal restoration. All traditional-named exercises can be found in the PMA® Certification Manual.

Mat Work
Breath: Lie supine with fingertips on the breastbone. Inhale, then gently use the fingertips to help the breastbone deflate with the exhalation. Repeat several times exploring the internal sensations.

Balloon Breath: Lie supine with knees bent, feet on mat. Create a see-saw torso motion. Inhale while expanding and filling the chest with air, then switch to expanding and distending the abdomen on the exhalation.

Range of Motion
Arm Semicircles: Lie on your left side with towel or pillow under neck for support. Imagine you are lying on the face of a clock. Start with palms together in front of the chest on the floor at 3 o’clock. Gently move the top hand and arm in a clock-like fashion, moving up beyond the head on the floor to 12 o’clock, and ever so gently continue toward 9 o’clock. Stop at the tight spots, breathe and support your client’s arm if needed. Then reverse back to 3 o’clock. Repeat 3 mores times.

Ball Up the Wall: Stand fairly close to a wall, a position in between directly sideways and face on. Place a ball larger than a tennis ball underneath the palm, against the wall. Make sure the elbow is bent at the waist and the hand is comfortable. Slowly roll the ball up the wall, progressing the ball from the hand to rolling along the forearm as high as is comfortable and then roll down. Repeat several times, but don’t overdo it.

Isometric Setting
Lying supine, put the calves up on the long box, place a ball in between the knees and tie them together with a band. Find neutral spine and neutral shoulder blade positions. Bend the elbows, tuck them into the waist, and place a ball about 4 inches in diameter in between the hands with a band gently tying them onto the ball. Gently press the head, shoulder blades into the mat. Lift the groin muscles toward the head. Breathe gently as you press the hands and the knees together for 30 seconds. Then alternate by gently pressing the hands and knees outwards for 30 seconds, while still pressing the shoulders and head into the mat and simultaneously lifting the groin muscles. Don’t strain; “Meet it, don’t beat it.”

Pilates Reformer
Leg Work: All leg work is of course beneficial to establishing a foundation for all upper extremity use and follows the rehabilitative principle of dissociating the injured area from direct pressure or line-of-pull.

Supine: The feet start on the base. Use a light spring to begin. Compress the hollow and navel to the mat, lift the groin, then lift one knee, then the other into the table top position. Place a ball between the knees to gently hold the neutral leg line. Place the hand grips into the palms and gently straighten the arms onto the mat, and lift them about 3 inches. Go through this sequence with about 4-6 repetitions each:

a) hands go up toward ceiling exhale as they lower,

b) turn the palms to face the torso, move the hands sideways in line with the ribcage, moving away from     the torso and then returning to it,

c) make small circles with the hands, 6 in each direction,

d) end with triceps presses; the upper arm presses against the mat with the elbows tucked into the waist, the elbows bend while the back of the hands move up toward the ceiling and then the palms return down to the mat. Be sure to add easy breath, by exhaling on the exertion. Anchor the solar plexus (area of chest below the armpit line) to the mat.

Progress to classic Pilates reformer work such as Rowing, Chest Expansion, Hug-a-Tree, Pulling Straps and ‘T,’ but be very careful of Salute. The Mermaid provides a more advanced progression to full rotator cuff and armpit range. A word of caution: one ‘oops’ to you could be a giant set-back to a survivor.

Trap Table
Holding onto Uprights: Walking, Parakeet, Foot Work, Tower and Hip-Opener all help to stabilize the upper body while the spine or legs are involved in motion.

Push–Through Bar: A great tool for exploring range is the push-through bar, but it’s very easy to injure the rotator cuff if the range is pushed too quickly.

Use special caution when progressing Push-Through, seated front or seated back, Sit-Up, Swan, Mermaid or Cat.

Do: Start with small ranges and hover closely in order to spot a range that might quickly move out of control. Listen and observe for cues of discomfort or apprehension from your client.

Don’t: Assume your client knows what’s best for her progression. Clients may not be able to tell when to push and when not to push. They may need to be held back a bit. Following the principles of respecting scope of practice, never directly tug or pull on an arm or area of tightness, especially if you are not licensed to do so. Giving feedback to someone who is rehabilitating is helpful to them to determine how far, or intense, they can take a movement.

Lymphedema: Swelling in the Arm, Armpit and Chest
Research done on Dragon Boat Teams show that women can perform very strenuous arm motions and actually not develop lymphedema, the swelling associated with breast tissue and lymph node removal as well as the effects of radiation therapy. It appears that the tendency to develop lymphedema may have to do with genetics and body type. However, one exercise physiology fact is that blood moves from the torso and into the extremities with exercise. So your client may experience some swelling with the arm use of Pilates. If this should happen, your client should wear her sleeve, and if she is at all apprehensive, she should consult her medical team for advice or evaluation.

Suzanne Martin, PT, DPT, is a doctor of physical therapy and a gold-certified Pilates expert, as well as an award-winning author and DVD producer. She has 25 years of experience in the health and movement fields, blending art and science into her instruction. She is a Master ACE and ASCM trainer (with a specialty in exercise for cancer rehabilitation), and maintains a private Pilates/physical therapy practice, Total Body Development in Alameda, Calif.  As a performing arts specialist, she conducts nutrition seminars for the School of the San Francisco Ballet and is the lead physical therapist for Smuin Ballet in San Francisco. Through Pilates Therapeutics®, she provides instructional DVDs (available for CE credit) and courses in the therapeutic application of the Pilates Method and nutrition. For more information, visit pilatestherapeutics.com.

The Ultimate Pilates Blog

Pilates is not immune to the plateau effect.  For years now, the media has espoused Pilates reforming powers.  From infomercials claiming total “Pilates body” makeovers in just a few weeks to celebrities using Pilates to shed baby weight and tone up after pregnancy, the benefits of Pilates have been heralded worldwide. Many people start an exercise system like Pilates or Yoga and see many benefits quickly.  But this is very common!  Usually when you start a new exercise regime, you see amazing results initially because your body is forced to adapt to the new stresses and stimuli.  Your body lays down muscle fibers, sheds pounds and does everything else it feels it needs to do to respond to the demands you’re placing on it.   In a nutshell, this is the “theory of adaptation”, meaning the body quickly adapts to the new stresses you are subjecting it to.  But because you have now adapted, the same routine will not provide enough stress and stimuli to take you to the next level!  What happens next?  Your body plateaus, and you stop seeing results.  The brain then recognizes the lack of progress, and this puts an enormous damper on your motivation.

Now do you see?  Those Winsor Pilates Videos, Bender Balls, Total Gyms, QVC Reformers and at home Pilates videos are excellent products!  But if you’ve been doing the same thing for months, it may be time to change things up a bit!  By simply following some tried and true scientific principles, you can both spice up your exercise routine and prevent the exercise plateau effect, or even break out of your current exercise plateau.  Try the following tips:

1)  Don’t do the same exercise routine every time you work out.  We’ve all heard the phrase, “If you always do what you’ve always done, then you’ll always get what you’ve always gotten.”  Well, this applies to exercise as well.  Often exercisers think that they have to keep burning more and more calories in order to derive maximum benefits, and yet studies show that shaking up the exercise routine will deliver far greater results.  This concept is called periodization. We are better off varying both our exercise type and exercise intensity day to day.  In addition, studies show that taking a break from structured exercise altogether yields enormous benefits both in terms of recuperative rest for the muscles and bones as well as a revitalization of the mind and spirit.  This is often called “active rest.”

2)      Second, vary your heart rate during your workouts.  Create the goal for yourself of accomplishing something different with each workout.  …And the goal should NOT be merely maximum calorie burning every time!  You will burn more calories in some workouts than in others.  Knowing that, focus more on varying your maximum heart rate and average heart rate during each workout session.  A circuit training regime works well when you are aiming to vary both your heart rate training zone and your target muscle groups.

SO, where does Pilates fit in with the quest to conquer your exercise plateau?  If you are working out at a fully-equipped studio, the solution is easy, as the Pilates Reformer, Cadillac (or Trap Table or even Pilates Stick), the Wunda Chair (or Malibu Pilates chair) and the Ladder Barrel each offer something unique to the Pilates experience and present specific stimuli to your muscles and core.  And even with Pilates mat exercises, even though the classical Pilates repertoire does not vary, with clever use of small Pilates equipment such as the Pilates Stability Ball, the Pilates Magic Circle or Fitness Circle, exercise bands, toning balls or the BOSU(r), classical Pilates can be rejuvenated with inspired exercises which will keep the muscles continually adapting… not plateauing!  An added bonus?  With the advent of Pilates fusion exercises featuring props and small equipment, the number of Pilates exercises to choose from exponentially increases.  With UltimatePilatesWorkouts.com, we’ve endeavored to supply plenty variety for Pilates at home, with exercises that work the muscle groups in different ways so that your bodies don’t plateau and so that you never get bored!

A Pilates tip for our members and all who love doing Pilates at home:  why not do your favorite Pilates video, or create your own Pilates mat workout, and follow it with a brisk walk or a cardio dance routine?… or use our site as the ultimate way to circuit train with Pilates:  create your own playlist of exercises, each targeting a different muscle group, and do those in succession with some jump roping or cardio exercise for 3-7 minutes in between each section of Pilates exercises?  Remember: when your brain gets bored, this could be a sign that your body is getting bored as well.  Keep your exercise routine varied, and you will be more likely to stick to it.  Your body will both thank you and keep delivering fabulous results with Pilates or any routine!!!

Do you ever have that achy pain sensation or irritation during/after your exercise program?  Often people complain of discomfort/pain, when doing an abdominal strengthening program specifically.  Here are some common reasons for back discomfort and ways you can minimize or even get rid of that pain completely!!

The importance of a neutral spine/pelvis

Positioning of the spine is critical.  Most people tend to do strengthening activities in what we call a posterior pelvic tilt position (illustration #2, 3rd box).  This position is when you’ve tilted your pelvis back and have flattened it into the mat.  This position causes increased compression on one aspect of the disc. When the spine is in a neutral position, compression is equalized, decreasing back discomfort, while promoting a strong, and healthier, posture!

Take a look at the non-compressive forces (box 1)  & the compressive forces (box 2) in the following illustration:

Look at what occurs to the discs when the
spine is not in neutral… Compression!!

Here is another look at 3 different Lumbar Spine/Pelvis positions.  More often than not, people exercise in the right positions. However, if you focus strengthening in the center/neutral position, you will take away those compressive forces and decrease the chances of discomfort and pain :

In the left illustration, we see an anterior tilt, meaning that the lumbar spine arches and the pubic symphysis drops below the ASIS (front hip bones)..

In the right illustration, we see a posterior tilt, meaning the lumbar spine flattens out and the pubic symphysis raises above the ASIS (front hip bones).

Lastly, in the center illustration, we see a neutral spine/pelvis resulting in a natural curve in the lumbar spine where the pubic symphysis and the ASIS become level to one another.

At Pilates Institute, we encourage our clients to think of the pelvis as a triangle… all 3 points of the triangle should be on the same plane.

The neutral spine/pelvis is ideal and should be maintained throughout any strengthening program.  Not only is it the safest for you spine, but it actually allows you to activate your inner core muscles better!  We will hit the topic of those muscles at a later date, but if you want to take a quick peek on my Anatomy & Physiology website page, you will learn about the abdominals and how to integrate them into your exercise program! 

Claire Jeppson, PPI & PTA

Fitness is very important in leading a happy and healthy life, but sometimes it just isn’t easy!  Often our excuses are time and of course money!  Gone are the days that our “physical fitness program” came from working in the fields or doing heavy manual labor.  Now tractors and many different machines assist with the job, which has taken the physical work out of the mix.  These jobs are what I would have called Functional Fitness Jobs.  Where your everyday job activities, helped you stay strong, agile and flexible!  But now with the world of technology and trying to provide an environment that is safer and more efficient, we have taken out a lot of the physical demands on our body.

On a different note, a large percentage of our workforce also have sit down jobs, which does not promote physical labor, and can lead to many other imbalances as well. I believe that the change of the occupational focus, has been a leading cause to the ever-growing obesity epidemic.   

So now what?!?!  How can we promote Functional Fitness once again?  We have to get creative, but with a little bit of imagination I know we can do it!

I always loved something my sister said a few years ago.  She made the comment that she knew herself well enough to know, that she” had to exercise before her schedule starts.” It can be as simple as that.  We all know that often if wait to the end of the day we get bombarded with activities and what is first off the list? The Gym! Schedule the gym or your exercise routine early on and you are more likely to complete it. 

We’ve heard it a million times before, walk!  Use your errand running and catch up days to get a good walk in.  Instead of parking in the closest spot, park further away and walk!  Not only is it a simple way to add a  quick walk, but you will also save your car from a few door dings!

I love encouraging my clients to utilize their time in the car for some simple breathing and abdominal exercises.  It would be interesting sometime to calculate how many lights an average individual gets stopped out each day, let alone how much time that adds up to be! Whether it’s 10 seconds or 2 minutes, what a great way to think about your posture, take a deep breath and pull your belly button back to your spine! For you ladies out there add the Kegel focus and you are not only working your abdominals, but you are also activating one of the most important muscles in your body, your pelvic floor!

Now for all of you desk workers out there.  Check to see if your place of employment would allow you to bring a Stability Ball in for your chair.  This is an excellent way to promote better postures and kick on your core muscles, while you work!  When looking for the right size of ball, you will want the ball large enough so that when you sit, your ankles, knees and hips bend at a 90 degree angle.  More often than not, the 65cm ball is the right size.

Now you may laugh at this one, but heel lifts!  Why not add a calf work out while standing in line at the grocery store, or riding up in an elevator.  Change up your positions by having your feet neutral, small V, big V, even try it with your knees straight versus slightly bent.  You will be amazed on how 20 calf raises a couple of times a day can change the shape of your legs! 

It all boils down to function & creativity!  Use your daily activities to add a little bit of Functional Fitness.  Not only is it a healthy choice, but it helps make the time pass!

Claire Jeppson, PPI & PTA

The Core of Heart Health

The strength routine recommended for optimal cardiac fitness

By Arthur Agatston, Prevention

  On some days, I feel more like an orthopedist than a cardiologist: The first complaints I hear from my patients concern aching muscles and joints. Problems with knees, ankles, shoulders, and the lower back head the list. I take their complaints seriously, because regular exercise is key to maintaining good heart health and, as you know, if you’re hurt, it’s not easy to work out.

My advice to these patients is to begin a functional/core-training program that safely builds muscle, flexibility, and endurance. A “functional” program is one that exercises many muscle groups in many directions against some resistance. Digging a ditch is a form of functional exercise, but you can achieve the same results (and forgo the mud) with a variety of regimens. For instance, I do Pilates every morning, and since I started 3 years ago, most of my muscle and joint aches and pains have disappeared. I jump out of bed in the morning instead of hobbling out.

Because it includes some resistance training, functional exercise builds muscle mass. By gaining muscle, you raise your metabolic rate—the pace at which your body, even at rest, burns calories. (Your body burns more calories maintaining a gram of muscle than it does a gram of fat.) That helps you drop pounds, which lowers your risk of having a heart attack. Additionally, strong, flexible muscles protect against injury so you are better able to continue cardio workouts essential to heart health.

However, I advocate a very specific functional-training regimen that focuses on core muscles— the ones between your shoulders and your pelvis. Core muscles sheathe and support your spine and are used in all sorts of activities: vacuuming, cleaning windows, planting a rosebush, raking leaves. Because it engages so many muscles, a core workout is highly efficient, speeding you on the road to weight loss.

Unfortunately, with the way some exercise machines are designed, it’s not always easy to get a good core workout. A lot of strength-training equipment isolates specific muscles, such as your biceps. You end up with what I call “mirror” muscles—ones that look good in the mirror or on the beach. But in isolating that single muscle as you exercise it, the machine ends up supporting the rest of your body and you don’t work or strengthen your core at all.

So, a better way to strengthen your biceps is to curl a free weight while standing, with your knees slightly bent and your back straight. You end up working out not just your arms but also the muscles of your abdomen, back, and legs. If you work with hand weights, do your shoulder presses and lateral raises while twisting your torso. If you take just one gym class a week, make it Pilates.

With a strong core, you’re assured of being able to carry on with your heart-fortifying campaign. And if you stay injury free, you’ll get me out of the orthopedic racket and free me up to do what I do best: be your heart doctor.

Work out after a heart attack, too

Heart-strengthening exercises are also essential after a heart attack and can reduce the risk of death from a second heart attack by as much as 30%. But only 18% of patients get even one session of cardiac rehab after being released from the hospital, says the journal Circulation. It’s wise for patients who have had a heart attack or bypass surgery to sign up for what’s called secondary prevention, which includes supervised exercise, social support, and counseling about nutrition and stress.

ARTHUR AGATSTON, MD, a preventive cardiologist and an associate professor of medicine at the University of Miami Miller School of Medicine, conducted several groundbreaking studies on heart disease and wrote the international bestseller, The South Beach Diet. He maintains a cardiology practice and research foundation in Miami Beach, FL.

Pilates Circuits are an excellent option for the more independent client.  Circuits run 50-60 min, with 4-6 clients in each class.  Programs are designed similar to Private and Small Group classes; however, you will rotate through 2 different series of  8-10 different stations.  Each station lasts approximately 3 minutes in duration.

What’s the best part of a Circuit, well there’s more than one, but one of them is you get to exercise on all of the Pilates Equipment, plus there’s usually a few Pilates Mat exercises in the mix! This gives you a great variety of exercises, that offer a perfect balance for your body!

This can be a faster pace class as there’s not much downtime, other than rotating from station to station.  Now don’t let this scare you, as I will be there assisting you, giving cues and changing out stations! 

Now you may wonder if you are a candidate for Circuits. Typically I open Circuits up to clients that have had Private sessions with me and/or have worked in a Small Group.  I want to make sure you have a great understanding of the Pilates program and the equipment we use!  Everyone comes into Pilates with a different background.  Many may find that modifications are needed.  Private sessions are where you and I learn about your body, so when you join a Small Group or a Circuit you are prepared and know how to change things up when you need to! 

If you are interested in more information about Pilates Institute’s Circuits, drop me a line!  Claire

The abs and core typically get the lion’s share of attention when it comes to Pilates, leaving the fabulous effects Pilates delivers to the peripheral muscles somewhat neglected. Pilates masterfully sculpts beautiful arms, tones long, lean legs, tightens and lifts the buttocks, and masterfully shapes the muscles of the back. When speaking of the core, we only mention core strength, but when speaking of the muscles of the arms, legs, shoulders and back, both strength and flexibility are important. In fact, it is this balance of strength and flexibility that not only creates the look of long, lean, sculpted muscles of the Pilates body, but also produces muscles that are simultaneously supple, strong and resilient. Because of the spring resistance of the Pilates equipment, muscles are strengthened along the entire length of the muscle, not just in the belly of the muscle. Thus, the “bulky” factor is reduced as well as the tightness, increasing flexibility.

The importance of strength goes virtually undisputed. We all know that stronger muscles enable us to lift more, push more and jump higher, but the relationship of strength and flexibility not often discussed. Flexibility is important because it allows for increased range of motion, and increased range of motion is a key component of POWER (Force or Strength x Distance or ROM/time = POWER.) Think of it this way: who is going to throw a ball further, given equal strength, the individual who can bring his arm 12-14 inches behind him to initiate the throw, or the individual who can only bring his hand just past his head? Who will drive the golf ball further? Kick a ball further? In other words, increased range of motion will increase the power that you can deliver. Flexibility is also important for injury prevention. Flexible muscles are more elastic, and thus able to restore themselves after being stretched, especially when the stretch is sudden. (Think of a tennis player leaping to get a ball, or a goalie in ice hockey popping into a virtual split in order to defend the goal.)

For athletes, the balance of strength and flexibility is the magic formula, and this formula will differ for each person, depending on the activity in which he/she is participating. A goalie in ice hockey will need more strength than the rhythmic gymnast, and the pitcher in professional baseball will need more flexibility in the shoulder joint than the recreational tennis player. Actually, we’ve discovered that at our Pilates studio, this balance of strength and flexibility is a large reason that men are gravitating towards Pilates in greater numbers. The men who do Pilates realize that they are lifting greater weights, discovering more power in their tennis serve, hitting more accurate drives on the golf course and staying more injury free because of Pilates’ ability to balance the increase of and relationship between strength and flexibility. Active women and men who practice Pilates are gaining new levels of strength, without sacrificing flexibility, and vice versa.

Some people choose to do Pilates as their sole form of exercise, along with cardiovascular conditioning, but more and more Pilates is being utilized as a highly efficient and effective means of cross-training, as a skilled instructor can provide Pilates cross-training exercises that will enhance any sport or recreational activity that people enjoy. Even if you can’t get to a studio, a well-balanced mat workout, especially if stability balls and BOSUs(r) are included, can do wonders for your favorite activity.

September 22, 2008. Tags: Pilates workouts, strength, flexibility, Pilates, crosss-training, mat, BOSU, stretching, conditioning, power, supple, lean, tone, muscle, sculpt, Pilates conditioning, Pilates core strength, Pilates core power, Pilates cross-training, Pilates flexibility, increase core strength, increase flexibility, tone arms, tone legs, leaner legs, longer legs, Pilates stretching, Pilates power, Pilates men, longer muscles, leaner muscles. Pilates Posts. 2 Comments.

Article taken from the Ultimate Pilates Blog

Many sporting activities work on increasing flexibility beyond normal and functional ranges of motion (ROM).  Hyper mobility is very important to dancers and gymnasts, but it can come with a cost! At what cost are you willing to pay, in order to continue these activities? What if the cost could be decreased by increasing core strength and joint stability, would you give it a try? 

Pilates is an excellent way to increase core strength as well as strengthen the intrinsic (small muscles) muscles. Strengthening programs often focus on large global muscles, such as hamstrings, quadriceps, biceps & triceps. When the intrinsic muscles are not addressed, proper movement and stability are effected.  With a balanced Pilates program, you will notice your overall strength increase, plus you will have better control throughout the ROM your activities require you to perform. 

As a dancer or gymnast, do you experience joint popping? Or do you have hyper extension in your elbows and/or knees? If so, these are beginning signs of instability, which can lead to more serious issues if not addressed.  If you would like to learn more about Pilates and how it can assist you, please feel free to contact me.  Claire Jeppson 

Today was a fun day for the boys, my mom and I.  We came across two elk walking in downtown Estes.  We parked and got out, so we could get some good pictures. It was a crazy site to see, plus one of the elks had a strand of Christmas lights tangled around his antler.  Surprisingly he didn’t seem to be bothered by it!  It was fun following them until…

The elk found their way to our car before we did!

Although I did freak out a bit, they didn’t put a scratch on it and they couldn’t get any closer!