Pilates for Golfers - from GolfDigest.com

Pilates is a great cross-training technique that can help athletes build strength, stamina, flexibility and balance. 

Knees Off on Reformer

We're linking to a GolfDigest.com article published today, Fitness Friday: How A Pilates Reformer Can Help Your Golf Game," by Ron Kapriske. The post includes a video with an example exercise for Reformer, and a suggestion for the same exercise if one doesn't have access to a Reformer (since all Pilates exercises on apparatus are related to Pilates Mat exercises). 

From Health & Fitness Cheat Sheet: 5 Reasons Why Men Should Do Pilates

We're linking to an article by Amanda Lauren on Health & Fitness Cheat Sheet: "5 Reasons Why Men Should Do Pilates"

(Besides Joseph Pilates looking so great and being able to do such difficult exercises!)

Study Finds Pilates Effective at Improving Balance and Reducing Pain in Older Women

A small Spanish study published in August 2015 evaluated the effects of six weeks of Pilates on functional balance, fear of falling and chronic low-back pain in women over age 65.

Although Pilates is widely recommended by many physicians for older adults due to its positive effects on chronic low-back pain, balance, and fall prevention, until recently there have been few studies evaluating the effects of Pilates on this population. The objective of this study was to analyze the short term effects of Pilates and physical therapy on factors such as: fear of falling, functional balance, and lumbar pain in women older than 65 with chronic low-back pain. 

A single blind controlled randomized trial of six weeks of Pilates in addition to physiotherapy vs. physiotherapy treatment only was conducted on 97 women with chronic low-back pain. Both groups received the same physiotherapy two times per week for six weeks, while the Pilates group also received two sessions per week of Pilates (one hour per session). Patients were excluded from the study if they missed more than three sessions during the six-weeks. Patients were evaluated at baseline and again after six weeks of treatment.

Joseph Pilates at age 59

Researchers concluded that the Pilates group showed improvement in fear of falling and functional mobility and balance after treatment, and also had better results in pain reduction than the physiotherapy-only group.

"In 10 sessions, you will feel the difference. 

In 20, you will see the difference. 

And in 30, you will be on your way to having a whole new body..." 

-- Joseph Pilates

After 12 Pilates sessions, this group of older women living with chronic low-back pain showed improvement in fear of falling, functional mobility and balance, as well as reduced pain compared to patients who only received physiotherapy. Imagine what 10 Pilates sessions can do for you?

From Stack.com, "Why These 7 NFL Wide Receivers Do Pilates"

For anyone who thinks Pilates is only for women, or just for stretching, take a look at this video of Antonio Brown doing Pilates (on High Chair, Reformer and Ladder Barrel), then read the article about 6 other NFL Wide Receivers who do Pilates. From an article on Stack.com by Maddy Lucier, dated April 17, 2015.

Dr Araújo Provides More Info on SRT

Last month, I wrote a blog, "Pilates and Sitting-Rising Life Expectancy Test." The lead researcher, Dr Claudio Gil Araújo, from Clinimex, Exercise Medicine Clinic in Rio de Janeiro, kindly wrote to provide more information on another ref by his research group that was published in the Am J Phys Med & Rehab, "Does flexibility influence the ability to sit and rise from the floor?"

The purpose of this study was to establish whether flexibility influences the ability to sit and rise from the floor. Subjects aged 6-92 yrs performed the Sitting-Rising Test (SRT) and the Flexitest on the same laboratory visit. The SRT evaluates components of musculoskeletal function by assessing the subject's ability to sit and rise from the floor, which was scored from 0 to 5, with 1 point being subtracted from 5 for each support used (hand/knee). The subject's final SRT score, varying from 0 to 10, was obtained by adding the sitting and rising scores. The Flexitest evaluates the maximum passive range of motion of 20 body joint movements. For each one of the movements, there are five possible scores, 0-4, in a crescent mobility order. Adding the results of the 20 movements provides an overall flexibility score called the Flexindex (FLX).

Dr. Araújo's team concluded: Although seemingly simple tasks, the actions of sitting and rising from the floor are also partially dependent on flexibility in male and female subjects of a wide age range. Future studies should explore the potential benefit of regular flexibility exercises for these actions.

Dr. Araújo said the SRT has been used in several other clinical and sports scenarios on about 7,000 people ranging from 5 to 90 years of age in the last 15 years. It is also been utilized in US and Brazilian Army in order to easily identify those with some limitations in non-aerobic physical fitness (those unable to score a perfect 10 at 18-25 years of age). If you need the age and gender norms (pediatric to geriatric populations), Dr. Araújo has offered to provide -- you may contact Any Body's Pilates and we will put you in touch.

Thank you to Dr. Araújo for the follow-on message and information on additional studies. 

Mat Pilates Aids in Blood Pressure Control

While physical exercise has been used in treating hypertension, aka high blood pressure, few methods have proven beneficial in research settings. Researchers at Universidade Federal de Sao Paolo, in Brazil, wanted to evaluate whether Mat Pilates would offer reductions in blood pressure, as do some other resistance exercises. 

Scissors

In a research study published in International Journal of Cardiology (2015; 179, 262-68), researchers enrolled 44 hypertensive, middle-aged women being treated with medication for blood pressure. They were divided into a training group and a control group. The training group performed 60-minute mat pilates sessions twice a week for 16 weeks. The control group  maintained daily activities without exercise training.

The training group showed statistically significant improvements for the systolic, diastolic and mean blood pressure in all moments evaluated (clinical, 24 hour, awake and asleep). The training group also showed improvements in height, waist and hip circumferences, flexibility, right and left hand strengths. There were no significant changes

Single Leg Kick

in the control group. Researchers concluded that hypertensive women using antihypertensive medications can benefit from mat pilates to reduce clinical and ambulatory blood pressure, supporting the recommendation of mat Pilates as a non-drug treatment for hypertension.

Take a Mat class with Any Body's Pilates and see the difference Pilates, small classes and individualized instruction can make in your workout, your body and your life. 

Pilates and Sitting-Rising Life Expectancy Test

A study published in Dec 2012 recently made headlines because it's a simple screening test that has proved remarkably predictive of mortality. A study of more than 2000 middle-aged and older men and women, performed in Brazil by Dr Claudio Gil Araújo and colleagues at the Clinimex -- Exercise Medicine Clinic in Rio de Janeiro, was reported December 13, 2012 in the European Journal of Cardiovascular Prevention.The test was a simple assessment of the subjects' ability to sit and then rise unaided from the floor. Before starting the test, subjects were told: "Without worrying about the speed of movement, try to sit and then to rise from the floor, using the minimum support that you believe is needed."Each of the two basic movements were assessed and scored out of 5, with one point being subtracted from 5 for each support used (hand or knee, for example). A film of the sitting-rising test can be seen here, or an English-version here.

Offering an explanation for the close correlation between the test scores and survival, Dr Araújo said: "It is well known that aerobic fitness is strongly related to survival, but our study also shows that maintaining high levels of body flexibility, muscle strength, power-to-body weight ratio and co-ordination are not only good for performing daily activities but have a favourable influence on life expectancy."    

In Classical Pilates, we teach clients to sit on the Reformer without any support, and it is surprising how many people who cannot move to a seated position without using their hands for support. As they progress in Mat exercises, we teach clients to start class standing and move to a seated position (without support), and to end class by moving from seated to standing (without support). For many clients, this presents major challenges that require practice to acquire the necessary strength, confidence, and body alignment. Joseph Pilates famously said, "The body is as old as the spine is young," summarizing Dr Araújo's conclusion that flexibility, strength and coordination are important to long-term health and life expectancy. 

Any Body's Pilates Offers March Matness!

Come play March Matness with Any Body's Pilates! 

We are offering a promotion for the month of March -- 10 Mat Classes for $125! Clients may purchase the series at any time, but all 10 classes must be completed between March 1-31, 2015 (any remaining sessions will be forfeited April 1). If you already have a regularly priced Mat Series with us, you may pause it to participate in Mat Matness and resume at the end of March. 

At Any Body's Pilates we offer Mat classes focused on personalized instruction. There are NO yoga mats on the floor -- all clients are on raised, leather upholstery Mats.  Our classes are Mon through Sat with a variety of times -- early, late and midday, to fit various schedules. We add classes to the schedule as needed, so if our schedule doesn't fit yours, please tell us what would and we may be able to add more.

 Since we limit our Mat Classes to a maximum of 4 clients, we strongly recommend registering for class in advance to reserve your space. Registration can be made online, via our FREE mobile app ("MindBody Connect"), Email, text or calling the studio (843.732.3228). 

Why Take Mat Class at a Pilates Studio?

Joseph Pilates designed his exercises for the Mat - it is THE original Pilates apparatus. to help WWI veterans and others who had difficulty with the mat exercises, he began developing Pilates apparatus to create resistance using springs and pulleys. While exercises may seem different with Pilates equipment, they are all related, and all relate back to the Mat exercises.

Mat classes are accessible to all -- at home, while traveling, outdoors, at the gym or in a

Pilates studio. Mat exercises are challenging -- clients use their body weight and gravity for resistance and have nothing to hold onto or guide them. One can appear to be doing an exercise correctly, but still be missing the Pilates goal.

It can be difficult to learn Pilates from a DVD or TV show. Watching a screen while doing the exercise almost guarantees your body is out of alignment and it can be difficult to follow along in time. Many don't provide enough modifications. There is no instructor to correct your form, provide a modification just for you, or assist you in understanding the goal of the exercise, which can lead to frustration, unnecessary soreness, or potential injury.

Classes at a gym may be taught by a group fitness instructor who may not have much training in Pilates. Often, these instructors perform the exercises with the class which creates the same difficulties as trying to learn Pilates while watching a DVD. 

In a Pilates studio, you should receive personalized attention in the form of specific verbal and touch cues, form correction, assistance in understanding and achieving a particular skill or exercise, as well as modifications specific to your needs. Once you've mastered the principles and form, taking class at the gym or following a DVD is a great way to reinforce and practice more often, because you'll be able to follow the verbal instructions. 

Try taking a Mat class at a studio and see what a difference it can make to your workout and understanding of the exercises and Pilates principles.

Pilates Can Help with Lower Back Pain

A research study published in Clinical Rehabilitation focused on people with chronic lower back pain and concluded that improvements in pain, function and quality of life were improved in a 90 day period compared to those who did no exercises.

Researchers from Universidade Federal de Sao Paulo in Sao Paolo, conducted a study with 60 patients who suffered from chronic, non-specific lower back pain. The researchers split the patients into an experimental and a control group. The experimental group practiced Pilates twice per week for 50 minutes over a 90 day period. Both groups continued with non steroidal anti-inflammatory drugs. Results showed that Pilates participants improved in pain, function and quality of life and used less pain medication. 

The researchers' conclusion:
"The pilates method can be used by patients with lower back pain (LBP) to improve pain, function and aspects related to quality of life (functional capacity, pain and vitality). Moreover, this method has no harmful effects on such patients."

From Greatist: See How Much the "Perfect" Female Body Has Changed in 100 Years (It's Crazy!)

Maria Hart in a Jan 15, 2015 posting on Greatist, provides an overview (by decade) starting in 1910 of the "perfect" female body. The shifts in "perfection" are huge and unrealistic for most women.

For example, 'The Supermodel' was the "perfect" female body when I was in high school and college and likely one of the reasons that to this day, I feel "short" at 5' 4", although studies show that is average height for most women.  

Scroll to the bottom of her article to see a slideshow of each of the "perfect" figures. And make note of Maria's final sentence:

"The media’s idea of beauty is subjective and changes, but confidence is always in style."

-- Maria Hart, Greatist.com, Jan 15, 2015

MUSC, Medical Research and "Pilates Power"

My good friends, internal medicine doctors at MUSC, forwarded an Email from MUSC's Safety Physician about an article in MUSC's publication "Safely Speaking," entitled Pilates Power:

The article discusses a recent study published on PubMed on the effect Pilates has on older adults and preventing falls. While more research is needed, there does seem to be a correlation between Pilates, improved balance, and reduced falls. 

As a reminder, the benefits of Pilates are: strength, stamina, stretch/flexibility, and stabilization -- this improves balance, but also evens the two sides of the body. Pilates is

all about controlling the body with the mind, while using all the muscles at once, in concert with breathing. Using body weight and spring tension, one can successfully complete a weight-bearing exercise program while seated or lying down (on sofa-height equipment). Individuals with vertigo or other balance issues, obese clients, older adults or anyone who has issues with getting up and down off the floor usually find this much safer and more appealing. 

At Any Body's Pilates, we believe Fitness is for ANY Body! We enjoy working with older adults, and those who have difficulty working out. Our equipment is sofa height (there are NO Yoga Mats on the floor), and we believe in personalized instruction, even in a Mat class environment. For more information, see our web site or contact us. 

Antonio Brown of Pittsburgh Steelers Cross-Trains with Pilates

Antonio Brown
WR, Pittsburg Steelers

The Stack (in association with Yahoo Sports) named Antonio Brown, Wide Receiver for the Pittsburgh Steelers, its "NFL Beast of the Week," for an amazing catch in the Steelers' Week 15 NFL Game win against the Atlanta Falcons last Sunday. 

Brown credits his amazing footwork and ball handling skills to cross-training with -- you guessed it -- Pilates. 

Watch the video -- to see Antonio's amazing catch, and watch him do Going Up Side on the High Chair. 

Anyone, even professional athletes, can benefit from Pilates. At Any Body's Pilates, we believe fitness is for ANY body!

Progress

Common questions we hear about Pilates:
 Q1. "Where will I feel it?"
 Q2. "Where will I see a difference?"
 Q3. "How soon will I see a difference?"
 Q4. "Can I lose weight?"

The answers can vary based on individual circumstances, but in general:
 A1. Pilates uses the whole body on every exercise, so clients feel the work everywhere
 A2. Clients see changes in posture, abs, and shoulders...but some also see big changes in legs, arms, and/or glutes
 A3. Some clients feel it immediately, others take longer. I like the Joseph Pilates quote:

"10 Sessions until you FEEL a difference, 

20 Sessions until you SEE a difference, 

30 Sessions until you're on your way to a whole new body..." 

Most clients see results before 20 Sessions -- other people will notice after 20!
 A4. Yes clients can lose weight doing Pilates - see these earlier posts: 
          US Waistlines Growing - Especially Women's
          The Beauty of the Power House Challenge - Weight Loss
          Pilates for Weight Loss - Part 1
          Pilates for Weight Loss - Part 2

Would you rather see photographic evidence of the changes that are possible?

Photos taken from May 1-Oct 2, 2014   These photos were taken May 1 2014, June 10 2014, July 19 2014, October 2 2014. She was not dieting, took 2-3 Pilates Mat Classes per week (shhh...don't tell - she's over 65). Notice how much straighter her spine is, how much more relaxed her shoulders are, and how much more shapely she's become -- in just 5 months! We took her measurements today - since July 1 she's lost over 9 INCHES, including 1 inch off each of her upper arms and 3 inches off her hips!

Control the Body with the Mind - Contrology

My first fitness love is group fitness classes. I loved the music, the people, and the fact that I couldn't think about my to-do list or anything else, unless I wanted to bump into other people or look like an idiot. That's how I got hooked on gyms and gym memberships, and it's how I got started as a fitness professional (part-time, while working a career corporate job). One of the most difficult aspects of learning to be a group fitness instructor was learning to give instructions, while doing the workout, and synchronizing with the music, while helping the attendees by giving specific cues. 

Leg Springs - Tower

When I went to a Pilates studio, there was no music. The instructor was not demonstrating the exercises. It seemed strange, and strangely quiet. Soon, I was too busy following instructions to notice. 

Bingo! I was too busy following instructions to notice there was no music. I was too focused on what I was doing to have been able to see (or follow) a demonstration by the instructor. And my mind had been quiet -- I'd only been thinking about each exercise.

That's a large part of the mind-body connection in Pilates. Clients focus on the instructions, how the movement feels in their bodies, and controlling the body with the mind. No distractions. That's why Joseph Pilates called it "Contrology."  Control the body with the mind. 

Pilates Fitness Tip: Rolling Like a Ball

Because the ultimate goal in Pilates is control, less can be more. One client said, "Looks like a little, feels like a lot." Most clients are surprised that smaller movements produce greater results. 

For a few, Pilates rolling exercises are simple and easy. For most, they are challenging and require a great deal of concentration, coordination and practice, in order to master. 

One of my new clients provided an excellent example of control while rolling, demonstrating all the principles, and yet, maintaining absolute control. 

Set Up: Gaze toward the navel, round back, heels together, elbows wide, shoulder blades in the back pockets
Action: Curl the tailbone under to initiate the roll, continue engaging the powerhouse, bring heels toward glutes if it is difficult to roll up (without swinging legs to create momentum) 

Watch Susan roll:

Yes, the speed of the video is the speed of Susan's roll -- she is able to control the roll one vertebra at a time. Think that might have been luck? She is able to maintain the same level of control while rolling in a more difficult position where she's not able to generate resistance with her arms and legs. Watch the variation:

Maintaining a rounded spine (C-curve) by deeply engaging the powerhouse and maintaining that engagement during the roll, maintaining the gaze to the navel, curling the tailbone slightly (instead of throwing the body or head back) to initiate the roll, and when in difficulty, keeping the heels toward the glutes (instead of changing the distance between shoulders and knees or swinging the legs) allows her to roll with full control. 

Any Body's Pilates challenges you to develop that level of control in your rolling exercises! 

Special thanks to Susan Spavale for the demonstrations -- both were done after completing a full Mat class. 

Take the Power House Challenge!

What is the Any Body's Pilates Power House Challenge? 

Complete 10 Mat Classes in 30 Days for just $125!* 

Roll Up with Magic Circle

By taking 10 Classes in 30 days, clients maximize results and speed their progress in learning Pilates fundamentals and reinforcing the movements. 

"In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you will be on your way to having a whole new body..." 

 --- Joseph Pilates

Spine Stretch Forward

Mat Classes at Any Body's Pilates are limited to 4 clients for personalized attention. Instructors do not demonstrate, instead they work directly with clients to assist them in learning the exercises and getting the most from their workout. All clients utilize raised (sofa height), leather upholstery Mats (NO Yoga Mats on the floor). Due to the small class size, personalized instructor attention and professional, raised equipment, Mat Class becomes more accessible to clients with physical challenges. At Any Body's Pilates, we believe in fitness for ANY body!

We've added more classes to our schedule and will be happy to continue adding to accommodate client needs. Clients can register and pay for Classes online or via the mobile app (Android or iPhone) "MindBody Connect" or by Emailing or calling the studio at 843.641.0185. 

Take the Power House Challenge!!

* That's a $50 discount on our regular Mat Series price. Clients who don't finish 10 classes in 30 days will have the option to pay $50 to activate the remaining Classes. Call the Studio for Program details or questions

Which Is Better: Mat or Equipment?

Which is better? Joseph Pilates designed both, so neither is better, they are complementary -- and Mat is one of the Pilates apparatus. The next question is usually, "Equipment is more difficult, right?" Not necessarily...

Hanging Pull-Ups (Cadillac)
Plank position

Joseph Pilates designed his exercises for the Mat. In working with clients, he used his body to create resistance to help them learn exercises and gain strength. He then designed equipment using springs, pulleys, barrels, to create resistance. All exercises are related, and all exercises relate back to the original Mat exercises. While it may seem like the equipment exercises are more difficult, the spring tension and moving parts provide resistance and assistance that benefit clients.

Why use Pilates equipment? It can help clients gain strength and understanding of certain exercises, by using the spring tension as resistance. It is more obvious to clients when they are doing an exercise incorrectly or not using proper 
technique. For those clients who are easily bored with workouts, it can provide sufficient variation to keep them engaged while they are mastering the principles. 

Push-Ups (Mat)
Plank Position

Then why bother with Mat? Mat uses clients' body weight and gravity -- there is nothing to hold onto, nothing to guide -- so strength, balance, proper form and technique are essential. It is simpler, as all the exercises can be done at home, while travelling, and outdoors. 

Oftentimes, the choice comes down to budget, scheduling, opportunity, and personal likes/dislikes. Mat is the essential Pilates apparatus, Mat exercises are the goal, and Pilates equipment can be a means of arriving there more successfully for some clients. 

Why Are There are "Flavors" of Pilates?

Joseph Pilates Teaching

Joseph Pilates called his exercise "Contrology." After Joseph and Clara Pilates' deaths, the Method became known as "Pilates," but there were disagreements among those teaching/marketing it. In an unsuccessful law suit (U.S. District Court – Southern District of NY, Opinion 96 civ. 43 (MGC) October 2000) bid to trademark Pilates, a U.S. federal court ruled the term “Pilates” generic and free for unrestricted use. Now, you can call anything you like "Pilates" -- which is how "Piyo," "Yogilates," "Piloxing," "Aqualates" and the like got started. As a result, there are many brands or flavors of Pilates.

Anyone can start a Pilates Instructor training program. Anyone can teach a class and call it Pilates...so what's the difference? Many programs claim to have "evolved" beyond Joseph Pilates. Equipment has been "improved" with additional features and functions. 

Joseph Pilates with a Client

If you're looking for a studio/instructor who teaches closely to the original, look for a "Classical" studio. Ask the instructor about his/her training and for his/her lineage -- how close his/her instructor is to Joseph Pilates and "The Elders" -- the teachers that he and Clara Pilates personally trained. The closer they are, similar to genealogy, the closer their teaching methods should be.

No matter whether you choose Classical or a more modern approach, be sure your instructor is well-qualified and the studio is reputable. It's a relationship -- you should feel safe, supported, and be able to communicate openly with your instructor. If not, keep looking. 

Training Tip: Head Up with Gaze to Navel

Many newcomers to Pilates complain their neck "hurts." The question is, does it hurt, or is it just sore, as many other muscles that have not been used or stretched become sore? 

CAUTION: If it is shooting pain or pain like fire -- lower your head and tell your instructor immediately! Do not attempt to "work through" acute pain -- your instructor should provide a modification for you. 

However, if the "hurt" is not acute, it is probably muscle pain and part of the strengthening process. For many people, lifting their head with their gaze to the navel stretches the muscles in the back of the neck in a way those muscles have not been stretched in a long time, while challenging their abdominal muscles to hold up the head. Straining to do so, the client may clench the muscles around his/her neck, jaw and chin, causing fatigue and slight muscle pain. Relaxing the mouth, neck and chin will help, as will lifting the head to the correct position, then lowering for a brief rest. 

Hundred on the Reformer

When one considers how many bones are in the skull, how much brain and other matter are within the skull, how heavy the head is and how slight the neck is in comparison -- the physics makes sense. Many beginners lift their head so the gaze is to the ceiling, but that puts all the weight of the skull on the neck. By lifting the head so the gaze is to the navel, the skull is lifted over the shoulders and chest, so the abdominals are supporting the weight of the skull. In order to do correctly, a client must have strength in the abdominals and flexibility in the neck and shoulder muscles. 

Developing strength and flexibility may take practice and time. Clients should endeavor to hold their heads up in the correct position for as long as possible, lowering for a brief rest, then raising again. Not raising to the correct position may cause more pain and less positive results than lifting to the correct position, resting and resuming.