The rise of mobility training

I reflected today there appears to be a renewed interest in improving mobility. From the wealth of information I receive from various fitness related e-subscriptions that land in my mailbox daily and the information I seek out in books and online everyone is feeling a little tighter and more restricted than they would like to be.

Perhaps mobility is a deceptive word - for some people it may generate images of older people and walking frames - but the concept is really about physically operating at your maximum potential. Our sedentary lifestyle certainly affects mobility, but as we're told to head to the gym to get more active, this opens up another problem. I see more and more gyms and fitness centres opening up and with a saturation of personal trainers it is also possible our "activeness" is negatively affecting our mobility.

Where I see mobility training offering great benefit is its potential to balance the physical disruption caused by either lack of activity or repetitive, restricted movement. There are a number of people doing great work in this space, but I believe Joseph Pilates really was a pioneer in this realm. The physical body really benefits from balance (I know, so does everything else it seems) and a focus on enhanced, functional mobility is really about bringing the body to a place a equilibrium. At its simplest, we need to strengthen muscles that are weak, lengthen muscles that are tight and look at the movements the body performs holistically. 

If we are allowed to move naturally, following the movement patterns are designed for, we wouldn't see so many of the issues that plague our modern society. This might be easily dismissed as new-age or earthy, but the concept is simple: the impact that technology, sitting, busy lifestyles has on our bodies cannot be ignored. Conversely, going to a gym and using machines that replicate only a limited range of our human body's movement potential isn't exactly going to improve things either.

So what is the answer? Thankfully I also believe our bodies are tremendously adaptable. At some point you will have been astounded watching someone perform an amazing physical feat, just as I was amazed watching a clip of 71 year old contortionist 'the amazing Christina' last week. I think we all need to explore our individually best movement, work on our strengths, but work even harder on our weaknesses - whatever they may be. Pilates has some amazing things to offer in this area - at some point during a session you are doing to struggle through an exercise that challenges your particular trouble spots, while you will also get great pleasure flying through a sequence that you're perfecting execution in. The key benefit is that Pilates is always striving for balance as the ultimate aim. If the pendulum swings too far in one direction there is a pathway back through focussed concentration.

If only we could use this concept of striving for balance as a map for life...unfortunately the pathways aren't always so clearly defined. I wish you all the best in your journey to balance.

The power of Pilates to ground and centre

We often talk about centreing in Pilates class. Generally I use this term to describe the engagement of deep core muscles - your pelvic floor, your transverse abdominus and some lower back/pelvic stabilisers. Centreing describes an intrinsic connectedness around which all other parts of the body revolve or rotate. You can "centre" yourself by engaging your pelvic floor and gently scooping your abdominals in towards your spine. We often talk about "squeezing into a tight pair of jeans" as a feeling for centreing.





It occurred to me that cueing the phrase centreing often supports a greater purpose with Pilates. In our day to day lives we are often very mentally distracted from our bodies. Our mind is racing through thousands of thoughts in a short period of time and we easily become disconnected from our physical selves. By focussing our thoughts on our inner corset, even for just a few minutes, a sense of connection flows through the whole self. This can ground us back in the present and allow an opportunity to fully devote ourselves to our practice.

The use of centreing as a description also supports Joseph Pilates philosophy describing our core as our "powerhouse," a source of controlled energy supporting all movement in the body. If we feel movement originating from the inside out we are purposefully reconnected with our physical self, giving us a sense of control over our bodies. This is grounding and can be very empowering. Grounding is not necessarily a static state - as we connect with our breath we become more grounded. Lengthening our muscles and enhancing our range of movement also supports further grounding. Focussing on the precision of each movement continues the grounding process.

Centreing and grounding through Pilates allows us to walk away from a session renewed - we have refreshed a source of energy and reestablished a natural connection to our physical self and a satisfying sense of acccomplisment.

Why Pilates? Some observations of grattitude

My family and I were fortunate enough to get away over the New Year period for a few days of outdoor adventures in the snowy mountains. Between bushwalking, mountain biking, bobsleds and swimming I had the opportunity to observe how Pilates impacted my execution of these physical activities. I was so grateful for the connection with my deep core muscles as we traipsed across uneven group (mountain goat anyone?) and navigated complex roots and boulders on the bike. I was so pleased to have knowledge of the best stretches to release tension from tight muscles and realign my posture after carrying a loaded pack. 

Even after all the adventures were over, I was surprised to find myself integrating Pilates principles into unpacking our holiday, balancing uneven heavy loads.

I would like to observe a wonderful gratitude for this amazing body, capably taking me through such pleasurable adventures. I warmly embrace the strength, grace, awareness and connection that Pilates has given me with my body.

I truly hope that Pilates bring you the same sense of satisfaction no matter what your activity of choice.

Until the next adventure.

Natasha

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

"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.

How Pilates can keep you sane during the holiday period

This time of year is just plain busy. Lots of frantically rushing around to those extra social and work-related functions, dealing with busy shopping centres, clogged roads, family functions, eating, drinking and various other forms of seasonal merriment.

Pilates can be a truly grounding and centreing practice that really brings us back in tune with our bodies. As we bring awareness to our breath, our posture and our inner core we feel a renewed connection with ourselves. This can translate into reduced overwhelm, better connections with others and a sense of calm at an otherwise disconnected time of year.

My best tips for using Pilates to survive the silly season are:

1. Continue with your regular practice of Pilates as much as possible. Try to schedule it in and if you need to miss a practice session, make it up as soon as practical.
2. Practice your Pilates breathing throughout the day - in the shower, while doing the washing up or even first thing in the morning (before your check your email). Use red lights as a reminder to engage your deep core muscles. Squeeze your glutes when you're brushing your teeth. Align your posture and roll your shoulders open when sitting in your car seat or office chair.
3. Use breath as a mindfulness tool. If tempted by another luscious dessert or exotic holiday beverage, take a couple deep breaths and connect with whether you really want to indulge or are simply unconsciously reacting to an offer.
4. Don't wait for the New Year to practice healthy habits. The time is now, the present, to gift yourself the joy of feeling truly connected to your body.
5. Help yourself survive exhaustion by staying organised and planning ahead - calmly. Minimise last minute rushing to the shops by keep a few simple generic gifts and entertaining supplies on hand. Plan you meals and utilise leftovers for weekly lunches and simple dinners. Utilise the plethora of resources on the internet to help you have a grounded and relaxing time with family and friends. Ask for help when you need it - especially from your immediate family. Let go of time-consuming traditions that no longer serve you and create new ones that are relaxing and inclusive for your whole family.

I wish you and your family all the best for this upcoming season, whether you celebrate it or not. It is a wonderful time to connect with those important to you and reflect on the past year and the one to come.

Until next time

Natasha

"But why?" Wednesdays - the importance of breath

Breath is a fundamental principle of Pilates. Through breath we enhance each exercise, activating dep abdominal function, supporting lengthened muscle contraction and adding dynamic energy to movements.

I have heard some Pilates instructors who don't cue breathing...at all...

Without breathing, linked to each movement, it isn't really Pilates.

On the flip side, new participants often get consumed worrying whether they're breathing correctly. They put so much emphasis on when to inhale and when to exhale they feel completely overwhelmed by their efforts to correctly execute the exercise.

Here are my general rules for breath:

1) Generally, we exhale with the effort. This is not always the case, but a good rule to revert to if you are one of those people who find yourself holding your breath.

2) Breathe as deeply as possible. If you have a large lung capacity, don't feel pressured into breathing more shallowly to keep time with the rest of the class. I find this particularly applies for men who can often breath much more deeply.

3) Connect your exhale breath with your deep corset activation. Each exhale is an opportunity to reconnect with your pelvic floor, to engage your transverse abdominus and feel your waistline narrowing. This will give you stability and also a better abdominal workout.

4) Spend some time opening up the thoracic  area of the spine, especially the space between the ribcage. We spend most of our day breathing shallowly - it might take some very conscious efforts and some good stretching to really open up the space to engage a good, deep lung breathing pattern.

5) Use breath to help you go a bit further with your range of movement. If you're still breathing in, try to reach that little bit further. If you're still exhaling, really release into that stretch. Tie movement and breath together and keep challenging yourself.  Deeper, longer, flowing.

Above all, keep breathing. Don't hold your breath. If you find yourself holding your breath you are missing an opportunity to get the most out of your Pilates practice.

I hope this post has inspired you to pay attention to you breath as you practice.

Until next time...