Joint Pain? Get Moving!

Laura Landro wrote an excellent article in today's Wall Street Journal on joint pain. She notes that for joint pain, including osteoarthritis, doctors increasingly are recommending physical activity to help osteoarthritis patients, overturning the more traditional medical advice for people to take it easy to protect their joints.

Ms Landro also notes, "The most dangerous exercise you can do when you have arthritis is none," says Kate Lorig, director of the Patient Education Research Center at Stanford University. Since each pound of extra body weight adds the equivalent of four pounds to the knees, even a small loss of weight can cut in half the risk of knee osteoarthritis for women, who are at higher risk than men, studies show.

The Center for Disease Control's (CDC) surveys show that doctors have lagged behind federal recommendations to counsel osteoarthritis patients on the benefits of exercise and self-management programs. "The medical system has been focused on repairing patients and not getting them to manage themselves to avoid disability," says Charles Helmick, the scientific leader of the CDC's arthritis program. "Patients may worry that if they exercise the pain is going to get worse," he says.

Read the full article here. 

Most of our clients started Pilates at the recommendation of a health practitioner to deal with some form of joint pain. The 4Ss of Pilates: Strength, Stretch, Stamina and Stability, help reduce pain, enable better range of motion, maintain or reduce weight, and enable more exercise. Email or call us (843.641.0185) for more information or client references, or take a look at our web site.

Power House Challenge: Single Leg Kick

Single Leg Kick can be frustrating. One of my clients said, "I have no idea what you want me to do, so I just kick wildly, until you tell me it's time for rest pose." The goal is to kick, but with control.

Single Leg Kick

To gain more control, anchor the front of the hip to the Mat by activating your legs and glutes. Lift the power house away from the Mat, with shoulders away from the ears and collar bones wide. Think "length" through your spine and legs and "long neck." When instructed to kick, continue pressing your hips into the Mat (maintaining active legs and glutes), lifting your power house away from the Mat, and lengthening your spine. Your upper body should be still, hips quiet (not moving), and your kicks more controlled.

Improve Cognitive Function in Older Adults - with Exercise

According to a study published in Frontiers in Aging Neuroscience (2010; 2[Article 32], 1-17; doi:10.3389/fnagi.2010.00032), exercise can reduce the effects of aging on cognitive functions.

Researchers from University of Illionois at Urbana-Champaign worked with 65 participants aged 59-80 who reported very little exercise activity during the prior 6 months. Subjects were divided into two groups to test the cognitive effects of aerobic training versus stretching, toning and balance activities. The control group performed stretching, toning and balance activities, while the walking group worked up to 40 minutes of walking per session, three times per week. After 12 months, both groups experienced improved functional connectivity between different areas of the brain.

Researchers noted that the length of the training was an important factor - walking group members demonstrated improvements after 12 months, but not after 6 months, while the stretch, toning and balance group did show some changes in functional connectivity after 6 months. 

Researchers concluded that exercise can slow the decline of brain functioning typically associated with aging, but recommended additional research.

I have a personal training client that has a medical condition that causes him to fall. After injuring himself badly in a couple of falls, he was reluctant to leave his chair. When he fell, he was unable to get up without assistance. His wife hired me to work with him twice a week, to develop strength and better balance. After 6 months, he is noticeably stronger, stands straighter, has greater stamina, and a more positive attitude. He still falls occasionally, but with less frequency and severity, and now, is able to get himself up. In the beginning, he had difficulty maintaining a conversation and lost his train of though frequently. Now, he can talk while exercising without losing focus. 

As Joseph Pilates said, "Movement heals."

Power House Challenge: The Abs Series

Focusing on your form and making minor refinements can completely change the quality of your workout. Try it on the Abs Series and see if you can feel the difference.

There are 5 exercises in the Abs Series:

Scissors

• Single Leg Stretch
• Double Leg Stretch
• Scissors
• Lower Lift
• Criss Cross

Lower Lift

All 5 exercises require similar technique to maintain a strong and stable core. First, tips of the shoulders should be anchored to the mat, and second, the whole spine from shoulders to tailbone, should be pressed to the mat. To increase the overall benefits, reach the tailbone long in opposition to bending knees or lifting legs to the powerhouse. Single Leg Stretch and Double Leg Stretch: be sure to bend the knees in and stretch hamstrings. Scissors: engage your powerhouse to bring your legs to you. Lower Lift: it's not about how low you go, it's about how you bring the legs into the powerhouse. On Criss Cross: be sure to turn from the waist, like you're wringing out a towel, shoulders square. Don't mistake turning the head or shoulders for twisting at the waist. Make sure elbows remain wide throughout.  

Pelvic Floor Muscle Training and Pilates

While at the gym a couple of weeks ago, my friend and I were surprised to see an extended Dr. Oz TV segment on pelvic prolapse. Dr. Oz was attempting to bring a common cause of incontinence and other abdominal issues, a largely undiscussed topic, into the mainstream. My workout partner found the length and depth of discussion excessive, while I found it refreshing. I had just concluded a lengthy exchange with a client (a nurse) experiencing pelvic prolapse issues. Understandably concerned about pelvic floor stability, she researched the condition on the internet, and asked me questions more appropriate for her doctor. In her research, she found numerous articles recommending Pilates to strengthen pelvic floor stability and manage pelvic prolapse, and one recommending against Pilates for pelvic prolapse. She asked my opinion, based on her specific circumstances. Not being an expert on pelvic prolapse, let alone her situation, I read up on the subject, but couldn't find any data to support the claims of the web site alleging Pilates was detrimental (nor did they cite any research studies). Their concerns seemed contrary to common sense -- a good instructor, observing modifications, would avoid the situations they stressed as unhealthy.

I was uncomfortable with the situation for several reasons. Personal trainers and Pilates instructors are not physicians or nurses. We don't have access to patient medical files, nor do we have the appropriate training or background to make a diagnosis or prescribe treatment. The beauty of Pilates is that it has a set order and exercise design to accommodate the whole body and provide a comprehensive workout for anyone. Instructors should modify exercises for the safety of individuals and to help clients succeed, but should continue to progress and refine as much as clients are able.

Still, after all the recent discussion about pelvic prolapse, I was happy to see in Nov-Dec 2010 IDEA Fitness Journal, that researchers have found a 12 week Pilates progam can improve muscle strength in the pelvic floor as effectively as 12 weeks of pelvic floor training. Study results were published in the International Urogynecology Journal (2010; 21[4], 401-408).

Researchers from Atlantic Health Division of Urogynecology in Morristown, NJ wanted to determine whether a Pilates program and a Pelvic Floor Muscle Training (PFMT) were equally effective in developing pelvic muscle strength. They randomly assigned 62 women with little or no pelvic-floor dysfunction to either Pilates or PFMT training twice a week, for one hour. Data analysis showed all participants improved pelvic floor muscle strength. 

Patrick Culligan, MD, director of urogynecology at Atlantic Health and lead study author, said, "The Pilates group received all the pelvic-floor benefits enjoyed by the PFMT group, but they also received [the] full-body benefits of Pilates as well. Therefore, the Pilates program was the clear winner. All of the benefits enjoyed by the PFMT group were rather 'private,' whereas the Pilates group received those benefits PLUS better overall strength, flexibility, posture and confidence. The drawback of PFMT treatments is that they were 'medicalized': in other words, the patients had to go to a medical office and get undressed. On the other hand, the Pilates group received their instruction in a comfortable studio, fully clothed." 

What about my client? In desperation, I requested a medical release from her doctor to continue Pilates, as a means of forcing her to have an in-depth discussion about her situation and her internet research with her doctor. She hasn't been back, so I assume she hasn't had that conversation. Thank goodness Dr. Oz is taking the discussion mainstream. The even better news is that research supports Pilates as a means of strengthening the pelvic floor while providing a comprehensive workout.

Meet Us at The Total Health Fair - TODAY!

Any Body's Pilates is exhibiting at The Total Health Fair TODAY at Omar Shrine Convention Center, Mt Pleasant 12-4p. Our table is up front near the stage (look for the purple balloons). We'll be on stage with live demos (audience participation welcome) at 2p. It's FREE!!


There are 90 vendors participating with a wide variety of health-related products and services. A little something for everyone. 


We had a great time meeting attendees (and other exhibitors) yesterday and are looking forward to seeing YOU this afternoon!

Happy New Year!

As a new year starts, you see lots of recaps, top ten lists, and prognostications for the upcoming year.

2010 was the first full year of our studio's existence. For us, rather than lists or highlights, thank yous are in order. Thank you, first and foremost, to Laura and The Royal Treatment Salon for the space, support, advice, encouragement, networking -- and, best of all, loads of fun. Laura and her family are a blessing. Thank you to all of our clients, friends, family and supporters for making 2010 such a successful year. It's been an amazing learning experience and an incredible opportunity to make a difference. I'm thankful for that opportunity every day.

As for 2011, we hope to make major progress on our larger vision. Currently, we are looking forward to exhibiting at the (FREE to attendees) Total Health Fair Jan 15-16 at the Omar Shrine Convention Center in Mount Pleasant along with 90 other health-related companies. In addition to exhibiting 10a-5p Sat and 12-4p Sun, we will be demonstrating the benefits of Pilates on stage in the main exhibit hall on Sat, Jan 15 at 12pm and on Sun, Jan 16 at 2pm. Stop by to learn more.

We look forward to a successful and prosperous year in 2011 and welcoming you to our studio.

Happy New Year!!