Alignment Is Key

I had a client on the Reformer for the first time, and after seeing how she positioned her feet for the Footwork Series, I asked, "Do you wear out the outside soles of your shoes faster than the rest?" Amazed, but excited someone noticed, she said, "YES, always! How did you know?!"  

Walking (or worse, running) on the outsides of your feet (supinating) or the insides (pronating) is common, and is caused by poor alignment. Whether the cause is farther up your spinal column and your feet are compensating, or the position of your feet is causing your spinal column to compensate -- the alignment of feet-to-knees-to-hips-to-shoulders is off-kilter. The misalignment causes pain as some muscles are overtaxed and tighten up, some joints have more weight and work than others, and one side of the body becomes stronger while the other weakens and atrophies. Many clients have been suffering with chronic back, hip, knee, or ankle pain for years, often visiting doctors and chiropractors regularly, but have never addressed the alignment of their feet. Once they do, frequently the pain disappears.

Pumping on High Chair

Misalignment of the feet is usually visible during Mat Pilates, but is nearly impossible to hide when working on Pilates equipment. Many clients don't see the alignment issues on the Mat, even when the instructor explains, but clients can easily see (and feel) the issue when they're on Pilates apparatus. 

By correcting the alignment of the spine, and focusing on foot placement, the client stretches and strengthens muscles that have atrophied, while taking the extra load off overtaxed muscles and joints. Getting the body properly supported, balanced and working together as intended will extend the life of your shoes, as well as your spine and joints, and - BONUS - may relieve chronic pain.

The client who supinates, started out as a Mat class (only) client. During Spine Stretch Forward or Saw, she turned her feet almost sidewise with her pinky toes turned completely away from her body. During Shoulder Bridge, she'd roll onto the outsides of her feet, causing her knees to go well outside the outline of her shoulders. With a ball between her knees, she would still roll to the outsides of her feet. It wasn't until she finally took a private session and was on the Reformer during the Stomach Massage series, where she could see her feet roll to the side, that she became conscious of this habit. Pumping on the High Chair was very challenging for her, but also very helpful in learning to put more pressure on the insides of her feet, in order to maintain the alignment of toes-to-knees-to-hips.

Check the soles of your shoes, and if you're wearing them out on the outsides (or insides) more than the rest, ask your Pilates instructor to check your alignment and see if you can't relieve that chronic back, hip, knee or ankle pain.

Pro Athletes Serena Williams and David Beckham

Serena Williams added Pilates to her training regimen and won the 2010 Wimbledon Ladies Final. Coincidence? She credits Pilates with lengthening muscles and helping her drop from a size 12 to size 10. Tennis players are susceptible to imbalances in the body caused by using one side more than the other, particularly during the serving motion. Pilates can help to restore the balance within the body. 

David Beckham added Pilates to his training regimen in an effort to extend his soccer career to age 40. He says he's in the best shape of his life and was able to reduce his body fat from 13.7% to 8.5%. 

"You will develop muscular power with corresponding endurance, ability to perform arduous duties, to play strenuous games, to walk, run or travel for long distances without undue body fatigue or mental strain." 

-- Joseph Pilates in Return to Life Through Contrology

You can get the same benefits and apply to your life.  Don't wait, get started now.

Invest in Your Health: Pay for Pilates with Pre-Tax (HSA) $$

Many clients complain that Pilates is "too expensive." In talking with them, many are paying for 2-3 chiropractic sessions (or co-pays) per week due to pain, some are paying for expensive drug prescriptions, tests and doctor visits (or associated co-pays) to treat/identify the cause of chronic joint pain, others are paying for gym memberships they're not using (or not enjoying). Two to three sessions per week in a Pilates studio might alleviate the other expenses, or reduce to a point where your budget remains balanced. That's the Suze Orman approach to finding the money within your budget.

Another option is to use the pre-tax dollars you've set aside in your HSA or FSA (Health Savings Account) to pay for Pilates. In order to tap into these funds, you'll need an Exercise Prescription (RX). A licensed healthcare provider can write an Exercise Prescription to use Pilates to alleviate a particular condition.

Think about your physical well-being in the last year:

• Has your range of motion or flexibility lessened?
• Do you have chronic or intermittent pain in your: feet, knees, hips, back, neck, shoulder or hands?
• Have you had problems with balance?
• Do you have a chronic condition: arthritis, fibromyalgia, bursitis, bulging disc, osteoporosis, etc?
• Have you been diagnosed with obesity, heart disease or diabetes?
• Have you had a surgery or medical treatment that has left you with ongoing muscle pain or limits your range of motion?

Any of these conditions might qualify for an exercise prescription as all can be improved with regular Pilates exercise.

Doctors, chiropractors, acupuncturists, naturopaths, and osteopaths are able to write prescriptions for exercise, as long as they're licensed by the State. Ask before your appointment if your health provider is able to write an exercise prescription for someone with a specific condition. You’ll need an appointment so your licensed practitioner can assess your condition and offer his/her professional opinion as to whether it would improve with Pilates exercise.

An exercise prescription is similar to a pharmaceutical prescription. Usually, it lists the type of training, amount of training and time frame. The prescription should read along the lines of, “For treatment of xxxxx condition, Pilates exercise training #/week for # months.” Keep this prescription with your tax documents.

Invest in your health and wellness today. If you're committed to 3 sessions per week -- Take The Power House Challenge and get a FREE session.

July Newsletter Published

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