Earlier this week, when my son was flipping over the couch and doing roll-overs with ease, I said Joseph Pilates would be pleased with his strength and flexibility. My son was surprised to hear that Pilates was actually the given name of the inventor. I was shocked by Trey's oblivion--10 years of my preaching and he did not know Pilates 101 history? This animated explanation provides a great background on the system Pilates termed Contrology--it is our mind that strengthens the body. Enjoy!
Pilates Summer Session II begins this week. Classes will be offered Tuesday and Wednesdays at 8:30a.m. There will NOT be a Friday class this session. Classes continue Thursdays at Pleasant Valley Tennis/Fitness at 9:00a.m. Thank you for all your great responses to the new Gratz reformer. It is a workhorse; heavy springs, leather straps, steel frame exterior...an industrial marvel! I have enjoyed sharing it with all my Pilates clients as well as appreciated your favorable comments, "I'm sweating buckets...I've never worked so hard!" This blog, like my fashion, is outdated, last weeks' news, but I decided to publish it just the same. Summer days are turning into a summer daze...when the kids' vacation ends I think mine begins, but for all the responsibilities and commitments I would not change it. I have no doubt these are the days I will miss years from now---and because of that I relish them (I probably could not have said that last week!) Heat and agitation--according to my yoga teacher Tuesday night the two can sometimes be related. It was certainly that kind of day with bruised elbows and egos. My son was seeking entertainment and unable to find it outside of digital games and television. Once I conceded to have a friend visit he still asked for more...in order to play team sports there must be at least four! In between his grumbling for fun, I was running a carpool and scheduled for a follow-up eye exam (so much for my dream of being a fighter pilot). I overheard a boys only conference call in the garage and found Trey providing first aid (a wet kleenex) to his friend's elbow. Clearly they were concerned that if mom finds out there will be double trouble! I quickly assessed the situation as parental intervention strongly advised and placed a call to the child's mom as well as got the gauze pads and Neosporin. When I took the child home, the mom agreed a trip to the doctor was indicated. He had sustained a serious road rash from going downhill on the scooter, hitting a bump, and landing hard on the elbow. Ironically, when I delivered the child home, the mom apologized she had not picked up the living room before my arrival! I shook my head in disbelief and shame as I should be the one apologizing. In spite of my natural protective responses toward Trey and his friends injuries still happen. I think the day women become mothers a vast majority of us develop an uncomfortable "edge." A persistent state of low-lying stress and worry that in reality serves no purpose. Obviously it did not prevent a scooter accident. That afternoon felt particularly long, but rather than call it a day I decided to attend an evening yoga class...find new karma. I remarked to the teacher that I had considered doing the hot, power yoga but felt the beginner might be more suitable considering my jumbled mental state. She agreed there are times we are nervous, sick (sinus/allergies), frustrated that the heat does not always improve those feelings and may contribute to further agitation. In addition she instinctively encouraged us to avoid placing judgments on situations. We so often become story-tellers in our own minds, labeling experiences good/bad and then repeating and replaying the experiences that we never simply move forward or even live in the present moment. When she would correct or adjust a pose for me I noticed I would initially think, " messed up again!," but obviously that was not her intention nor was my response yogi/zen-like appropriate. By the end of the class I was calm and relaxed ready to watch a game of girls' 6th grade basketball. There were no judgments or concern as a spectator that night, simply the pleasure of observing children doing what they love. As far as the "Joyful" update...Lisa Joy continues her healthy living plan and the results are positive. New social engagements, new activities, and the lowest weight she has seen in many months...266#. We appreciate your encouragement! Staying committed to living a healthy lifestyle each day is a challenge. We have decided she is an athlete engaged in the Olympic sport of weight loss. As an Olympian she has to train harder than the recreational weekend warrior. Cheers to Lisa for maintaining her focus. From the Pilates perspective I am loving my new Gratz reformer. Gratz was the original manufacturer of Joe Pilates' machine in New York City. I value the authenticity and fidelity (to borrow the word from the Gratz brochure) to detail of Joe Pilates precise dimensions of construction for each Gratz reformer. I am thrilled with the purchase and hope you can try it on for size in the weeks ahead! "Gratz is an undeniable part of Pilates history, having built Universal Reformers to Joseph Pilates' rigorous specifications, but it's an even more essential part of this exercise method's future. No other Pilates apparatus feels as good, lasts as long or preserves the Pilates Method as safely and authentically as Gratz. The difference is clear with the first workout." Romana Kryzanowska
Thank you for reading!
Thank you for your faithful participation in Pilates these past few months. I have enjoyed our Tuesday/Wednesday mat classes and hope you continue to experience the benefits of a routine Pilates practice.
Summer Classes are scheduled to begin the week of June 10th, Tuesday and Wednesday at 8:30a.m. The Tuesday class is full however a few spaces remain for Wednesday. This summer I am offering an additional Friday mat class at 9:00a.m. This class is ideal for new students or those desiring beginner/intermediate Pilates sequences. This class would also allow a bit more flexibility for those of you seeking a "make-up" class. Please let me know if this Friday 9:00a.m. class would be of interest to you. The cost is the same, 6-weeks for $45 or $10 drop-in space permitting. A special thank-you as well to my personal training clients. I always look forward to our time together and appreciate your commitment. Please let me know if you have questions or concerns regarding your practice. I often have requests from clients to help them address specific wellness goals and keep them focused and accountable. If you notice obstacles or personal roadblocks toward your well-being (weight loss, healthy diet, stress eating etc) and you wish to address these areas, we can do so within the context of our Pilates training. Sometimes in sharing these perceived barriers we discover we are actually more disciplined and focused than we believed. Basically, your goals are important to me and if I can assist you please don't hesitate to ask! Mat classes also continue at 9:00a.m. at Pleasant Valley Tennis and Fitness on Thursdays this summer. Please drop-in and join us for a class. A few quotes from Joseph Pilates 1945 Book : Return to Life Through Contrology (Remember, Joe termed his exercise system Contrology--his proteges referred to the system as Pilates) Contrology is not a system of haphazard exercises... Contrology is not a system of haphazard exercises designed to produce only bulging muscles. ... Nor does Contrology err either by over-developed a few muscles at the expense of all others with resulting loss of grace and suppleness, or a a sacrifice of the heart or lungs. Rather, it was conceived to limber and stretch muscles and ligaments so that your body will be as supple as that of a cat and not muscular like that of the body of a brewery-truck horse, or the muscle-bound body of the professional weight lifter you so much admire at the circus. Contrology develops the body uniformly... Contrology develops the body uniformly, corrects wrong postures,restores physical vitality, invigorates the mind, and elevates the spirit . [A] body freed from nervous tension and over-fatigue Moreover,such a body freed from nervous tension and over-fatigue is the ideal shelter provided by nature for housing a well-balanced mind that is always fully capable of successfully meeting all of the complex problems of modern living. Contrology is complete coordination of body, mind, and spirit. Contrology is complete coordination of body, mind, and spirit. Through Contrology you first purposefully acquire complete control of your own body and then through proper repetition of its exercises you gradually and progressively acquire that natural rhythm and coordination associated with all your subconscious activities. As always, please refer to the Home Training, LLC Facebook page for more frequent updates. Thank you! Warmly, Tiffany Larson Pilates Home Training, LLC www.hometrainingllc.com . This video is a helpful tool for teaching appropriate abdominal connections on a curl-up; specifically maintaining a rib cage connection through the "upper abs" (Rectus abdominis) on the lowering phase (eccentric control) as well as a neutral pelvis position. The movement patterns are smooth, coordinated, and controlled. Also, spinal flexion is minimal...this is not a full crunch placing huge forces through the spine but rather essential stabilization while strengthening the abdominal wall. Pilates minimizes repetitions and emphasizes quality of movement. Even though this video is intended for instructors we all can apply the basic concepts to our core training regimens. I have been fortunate enough to attend a number of Tom McCook's educational workshops...he is an exceptional man and instructor.
Len Kravitz, Ph.D is a premier trainer and educator in the fitness industry. He is renown for his research of core training, methods to reduce injuries and improve athletic performance. The website below (copy and paste in your browser) provides a practical approach to abdominal training, dispels some myths, and may potentially save your back from significant strain. In the process you just might find that six-pack.
While jogging today I considered the subject matter for my next blog, torso rotation and Pilates exercises that compliment and strengthen this powerful motion. I was curious as to what Kravitz would have to say on the matter which is why I did a quick google search upon returning home. The website below offers a great overview on the structure and function of the core. Many of the exercises recommended by Kravitz are contained within the Pilates matwork series, they are just not identified as such. This fall I will try to add names and pictures of these exercises from the Pilates framework. Until then, stay active and enjoy these beautiful summer days! Thank you for reading! http://www.unm.edu/~lkravitz/Article%20folder/abdominal.html How many push-ups can you do? Push-ups are like sit-ups, a part of most exercise programs. People often express, "I do 100 sit-ups a day but I can't lose this stomach pooch." Likewise, people may regularly do push-ups and find their upper body remains weak, triceps flabby, constant neck and shoulder tension, and their low back feels strained. As I continue to immerse myself in Pilates, ongoing education, as well as 1:1 mentorships I remain convinced that Joseph Pilates was a genius in his assessment and application of movement to create a strong and balanced body. One of my current personal focal areas is improving the strength and position of my shoulder blades in relation to my torso. Mine are slightly asymmetrical with a "winging" of the right blade typical of mid-scapula muscle weakness. Weakness in this region affects shoulder mobility, strength and function increasing ones risk of rotator cuff injuries and shoulder impingement syndromes. So when we think of creating a balanced body and preventative maintenance, strengthening the muscles connecting to the scapula is of value. This past week when I met with my Pilates coach, Dylann, I asked her about techniques she uses to improve the resting position of a client's scapula on the rib-cage. In the process she gave me some great tips to help a diverse population. Today I used some of her techniques on one of my most fit and knowledgeable clients, Anne. At the end of our plank and push-up practice even Anne said, "Wow, I can't believe how long I have been cheating on my push-ups!" My good friend Anne, an incredible physical therapist, was here this morning for a 1:1 Pilates session. I demonstrated to her the method of first "puffing out" between the center of the shoulder blades as if doing a "push-up plus" motion so that you get greater separation of the shoulder blades expanse over the back. Holding that position, without losing that stability between the blades, begin to bend your elbows close to your body...don't let the shoulder blades pinch and retract nor allow the shoulders to jam in toward the ears. Maintain length in the back of the neck, keep the sternum and head lifted...if you sag then you have lost your vertical axis or line which extends from the crown of the head to the tailbone. As you do this version of a push up, you might find you get minimal range of motion however substantial recruitment through the triceps, lats, and rhomboids. It becomes much less of a chest/anterior shoulder exercise and more of a 360 degree shoulder girdle/scapular stabilization motion thus creating a balance between the tighter front muscles of the chest and the weaker, overstretched muscles of the upper back. First, to find the feeling of your shoulder blades in a neutral position, hold a set of hand weights with your wrists aligned over your shoulders. I am using 8# weights. Let the weights sink the humerus into the shoulder socket and notice how square and flat your shoulders feel to the earth. This shoulder compression alone feels good to the body as it allows gravity to assist us in expanding the front of the chest. Technically, as I look at this picture I could have my elbows straighter to improve the line between my wrist and shoulders. Now, keep this comfortable, flat, stable position of the shoulder blades intact as you imagine the motion involved in doing a tricep push-up. Without disturbing any of the width of the shoulder blades or openness of the front of the chest and shoulders, begin to bend your elbows. Keep them close to your sides. Notice how your scapula might want to retract or pinch, the front of your shoulders may want to round. By doing this pre-exercise to planks and push-ups we experience a sense of stability within the shoulder blades, partly given simply by resting them flat on the ground. In addition we tune in to muscular timing. Notice how as you bend the elbows there may be a tendency of your sternum to push toward the ceiling. Use your core muscles and connect the ribcage together and down. In the actual plank position this release of the core causes us to sag the sternum, hang the head, and arch the low back...a very poor position to actually call it a strength building exercise. By keeping a lift of the sternum we maintain a healthy line of the thoracic spine. Now, flip over to a plank position. Anne place a book on my back to simulate the constant feeling of my shoulder blades in contact with the floor. You could use a yard stick or any flat, rectangular item to give you feedback of level shoulder blades in the pushup position. I have to work hard to lift my sternum into my mid-back and "puff up" between the shoulder blades. I am protracting my scapula slightly, with energy pushing up and away from the floor. Be conscious of not letting the cervical vertebrae sag--keep drawing or lifting the throat to the back of the neck in Pilates-speak so that the back of the neck stays long and lengthened. Now, add the elbow bend...the tricep push-up part of the exercise. Can you do this without losing the width of the blades and minimizing heavy chest/pec/shoulder activity? Isolate into the back of the arms..the triceps and lats region while still puffing up between the shoulder blades. We don't want to sag into the shoulder and shoulder blades. Continue to lift the sternum/breastbone to avoid arching your thoracic spine. I am actually working quite hard here with a very small elbow bend. Only take the position as far as you can maintain scapula, spine and pelvis position. I'm sure if Anne had taken one more picture my elbows would have been bent at 90 degrees and hugging into my sides (well, probably not but I'm working at it) Remember, with a true tricep pushup you want to feel your elbows touching your ribcage. Special thanks to Dylann at Pewaukee Movement Center for her helpful tips and suggestions. To be a good instructor we also have to be willing and committed to being students. Pilates is a practice that is enhanced with close observations and verbal and tactile cues...the more we know the more we have to learn. Thank you as well to Aurora Physical Therapist Anne. I am grateful for her willingness to play today and connect the pieces from her experienced and thorough biomechanical perspective. Enjoy the weekend! |