Tuesday 8 December 2015

Clinical Pilates vs group classes

There are many different varieties and disciplines of Pilates out there. Joseph Pilates never trademarked his system and his various proteges branched off and forged their own versions of "authentic" Pilates. As Pilates became more well known as an effective rehabilitation practice, we saw a divide emerge between "clinical" Pilates and everything else.

Fitness centres commonly run group Pilates mat classes to round out their schedules and offer something for everyone and classes suitable for "rest days". Pilates has sustained its popularity over the decades as a result of its effectiveness and real benefits.

So what is the difference? Will you get the same experience in a clinical session vs a group class?

Clinical Pilates often takes place in specialised studios or physiotherapy clinics. Clinical Pilates utilises large equipment, most notably the reformer, but also the barrel, cadillac, chair, ladder and others.  The equipment was devised by Joseph Pilates for his studio in New York, although Joseph was continually experimenting to develop new ways to help his clients. Clinical Pilates instructors must be specifically trained for this equipment and study for an extensive amount of time, often through a trainee-ship process. 

Benefits:
  • Customised. Clinical Pilates sessions are often one-on-one or in small groups. The knowledgeable instructor can cater for your specific needs, especially if you have a condition or injury that requires significant modification. 
Drawbacks:
  • Clinical sessions are often expensive. They may also be difficult to schedule in for time-poor people due to the limited number of sessions available and the extended duration of sessions. These are important barriers to participation and so may exclude a large number of people from experiencing the benefits of Pilates. 
 
Group Mat Pilates classes use the principles developed by Joseph Pilates in a group setting.  They are often general in nature and might be held at your local gym or community venue. Most of the work is done on the floor and sometimes light equipment is used such as chi balls, fitness circles or resistance bands. 

Benefits:
  • Group mat classes are accessible, low cost and generally safe for most people. They offer enormous benefits through encouraging regular participation and are an excellent way to support your posture, core strength and mobility. A good instructor can offer modifications to accommodate some injuries, pregnancy or medical conditions.
Drawbacks:
  • If you have specific rehabilitation requirements or a specific injury a group class may not always be appropriate. This can be determined through the screening process at registration or by consulting with the instructor and your medical practitioner.  A few people also find they need more intensive coaching when starting Pilates to ensure they grasp the concepts effectively.

A compromise


We are seeing more and more boutique studios offering a balance between group mat work and clinical sessions. These studios might offer small groups (up to six) session for reformer or matwork bringing the cost down while still providing individual attention. These studios are proving very popular with people looking for an experience that matches their particular goals while not breaking their budget or time constraints.

The most important thing you should consider when choosing a Pilates class is your relationship with your instructor. Do they motivate you? Can you ask questions? Do they have appropriate experience and qualifications? Is the class schedule realistic to your current commitments - you really need to show up to class to reap the benefits.

If you have any questions about choosing a Pilates session for your particular needs, or about how to get the most out of your Pilates practice please feel free to drop me a line: info@practicalpilates.com.au

Until next time,



Natasha

Wednesday 2 December 2015

"But why?" - tight shoulders



This week has been all about tight shoulders. It seems everyone is walking into class with their shoulders up to their ears and locked up with tension. I thought I could mention some of the physical reasons for tense shoulders, and touch on other issues that may also be manifesting in your posture.

The most common reason for tight and rounded shoulders is poor posture. Throughout our daily activities we use our arms in front of our bodies and as we tire our shoulders begin to round forward. The muscles across the chest and the front of the shoulder tighten and our upper back muscles become tight and weak. While Pilates can help to open our chest and strengthen muscles across our back, it is really important to stay tuned into our posture throughout the day. When we are really exhausted our posture suffers. 

Ineffective breathing patterns contribute greatly to shoulder tightness. As our breath becomes more shallow, the muscles at the top of the shoulders work harder to facilitate our oxygen needs and this can over-elevate the shoulders. Full, rich and deep breaths allow these muscles to rest and lengthen.

Alignment issues throughout the lower body, from the feet through the pelvis and into the ribcage, all affect our shoulder alignment. Small adjustments can make a large difference to the load on the shoulders. In addition to alignment patterns created over time, we are often genetically predisposed to muscle imbalances which may put us at a higher risk of shoulder tightness.

With so many factors working against us, what can we do about our tight shoulders?
Stretch throughout the day. Regular chest and shoulder opening stretches are extremely beneficial.
Work on strengthening your upper back postural muscles. Pilates is excellent for this and don't skip correct execution of these exercises
Control your breathing. When you are doing your stretches above remember to breathe fully and deeply. If you find yourself getting anxious, bring your focus to your breath and visualise your shoulders gently soften.
In addition to the physical elements contributing to shoulder tightness there are some common emotional patterns that enhance repeated strain and elevation of the shoulders. When we are lacking in confidence our posture retreats to a reserved and rounded alignment. Anxiety and feelings of overwhelm result in the "weight of the world on the shoulders" syndrome and you may need to firmly reassure yourself that "everything is going to be okay" to truly release this aspect of tension. High stress over long periods of time is a strong contributor to locked up shoulders. The stance of "constantly being on alert" involves rounded and tight shoulders. If stressful situations are inevitable, balance them out with periods of complete release and aim for regular intervals of awareness, even if only for  a few seconds.

I will be incorporating a lot more shoulder work into my sessions over the busy holiday season and I hope you will benefit from increased awareness of this common and frustrating pattern.