My Journey towards Pilates

My journey began at 14 years old.  I was a gymnast and was constantly getting injured.  I had recently been hospitalized and diagnosed with RSD (reflexive sympathetic dystrophy, now known as Chronic Pain Syndrome).  It's basically a disease caused by trauma to an injury (I had been competing in gymnastics on two sprained ankles for over 6 years.)  My doctors were getting me into all kinds of weird medicine like Biofeedback, Acupuncture, Chiropractics, Massage and stranger things I'm probably forgetting now.

Biofeedback was weird.  It didn't help that the doctor's name was something very similar to Dr. Wacko.  The name completely described the person, slightly out there with a very strange sense of humor.  Considering Biofeedback is strange to begin with, having  him as my doctor didn't help me to take it seriously.

Imagine, you're a freshman in High School.  You are 14 going on 30 and ready to finally start being treated like an adult.  You have now been transferred to Children's Hospital in a ward surrounded by babies.  Doctors have been coming in by the droves and now you are meeting a strange funny looking man I've named Dr. Wacko.  He starts talking to you in that patronizing voice adults use with little kids telling you all the wonderful things you can control in your body.   He keeps using analogies really meant for little kids or complete tree hugging hippies.  I was neither.

Thanks to my mother, I did actually listen to a little of what Wacko said.  Since I couldn't move around the house easily with two swollen ankles, she forced me do a lot of things, including listening to the meditation sessions Wacko had given me.  Even though I tried as hard as I could not to take it seriously, I did actually learn a few things.  Surprisingly (even to me) it helped!

Biofeedback allows you to control your body and body functions that most people can't really control like blood pressure and body temperature. It was probably a good thing I never learned the Body Temperature thing or I never would have passed High School.  I did learn to control my blood pressure and have managed to have some fun with this talent.

My first year of College, I got really sick and needed to go to the school clinic.  One of the guys I was dating at the time was working as a nurse.  When he went to take my blood pressure, I made it super low because I wanted to impress him.  Someone had mentioned low blood pressure means you're in good shape or something like that.  After he finished the procedure he looked at me as if he had just seen a ghost and asked if I was okay.  I thought he was just impressed because I was in really good shape.  He then asked if I felt faint and I thought I'd ask him what was wrong.  Turns out I made my blood pressure a little too low.  I had him take it again, and it was too high.  He was really confused until I explained Biofeedback.

Acupuncture, massage and Chiropractics were great for immediate release.  I'd feel good for a couple days, but within a week I was back at the office in even more pain then I had started.  The chiropractor also treated my mom for scoliosis.  He had given her some exercises for her back that helped her to keep her alignment.  When I asked for exercises to help, he laughed at me and said I was too mobile and nothing would work for me.  I got frustrated with never seeing an end to constant adjustments and figured I'd just have to suck it up and live in pain.

I had always liked Pilates.  Growing up in the 80s, Jane Fonda's videos were pretty big.  I'd do exercise videos with my babysitters all the time.  Some of the videos were Pilates.  Because of gymnastics, I was obsessed with attaining a 6 pack and a strong core.  The more abdominal exercises I did, the better I was at gymnastics.  After being released from the hospital, I had negotiated with my doctor's to still do gymnastics as long as I could make it safe.  I created an entire bar routine with the easiest dismount ever, an under-swing off the low bar.  In order to do this routine, I had to get my kip up, a bar move needing abdominal strength.  I was so close, but not quite there and needed the kip up to make my new bar routine safe so I could compete.  Pilates was the answer.

I started practicing all the mat exercises I had learned from the DVDs.  I went to any gym I could to take Pilates classes.  I'd even watch the early morning TV work outs and infomercials.  I LOVED Pilates!  I was able to truly work my core and really see results.  My neck and back weren't as sore and I finally got my kip up!

Until I started working at Commonwealth Sports Club, I didn't even know Pilates was done on machines.  I had my first work out in what's now my manager's office.  It was a tiny space and we kept hitting each other's hands and running into each other.  I was terrible at it and hated it!  I didn't feel anything and couldn't understand how this was a good work out, let alone Pilates.

Thankfully, I tried it again a year later.  I remembered not hating the footwork from my first experience and knew that it would be helpful for my ankle stability.  I was constantly rolling my ankles and hoped a 10 pack of Pilates classes might help make my ankles better.    I pretty much forced myself to do it.  It wasn't really a challenge like the work outs I'd been used to doing.  I did the 10 pack over a month and noticed much more stability in my ankles and less pain than I'd experienced in a long time.

I waited a month before purchasing another package.  Within that month I noticed a significant difference in my body.  Suddenly all the old pains started coming back.  My ankles were rolling again even in sneakers.  Stupid me, I still didn't make the connection.

Soon after, I went to the doctor for an annual physical.  When the nurse measured my height, I was an inch shorter than I'd been the year before.  I'm not a tall person and every inch counts when you are under 5'5"!  I made her take my measurements 6 times.  I probably drove the poor woman nuts. I still didn't beleive her and forced everyone I knew to measure me.  Sadly the tape measurer didn't lie and it was official.  I had shrunk.  Now I had no choice.  I had to purchase another Pilates package.

Within 4 sessions, I was already feeling better.  I finally made the connection between my pain and Pilates and became obsessed!  I'd go as often as possible, 2-3 times per week for equipment and even more for mat classes. I felt so amazing I didn't want to stop!  I didn't want the pain to come back.  The following year, I had a physical, and I had actually grown an inch.  Again, I had everyone and anyone I knew measure me to make sure.

Pilates has changed my life.  It has taught me to be pain free.  It has given me exercises that have helped heal my injuries and give me more stability throughout my entire body.  Through Pilates, I've learned how my body works and what I need to do to stay pain free.  I became so passionate I wanted to share this with others. Thus I became a Pilates instructor.

Pilates has enabled me to help others with their Pilates journey and the discovery of their own bodies.  Learning how your body works is empowering.  Pilates gives you the tools to change bad habits, fix posture and rehabilitate stubborn injuries.  To get the most out of Pilates, you have to come regularly, more than one time per week.  If not, you have to relearn everything you'd been working on.  Every body is different.  Mastering how your body moves will give you the ability to grow in fitness and do things you never even thought possible.  I thought I'd never be able to go running again given my ankle, knee, and hip injuries.  I now can run pain free because of Pilates.

As an instructor, my goal is to help you understand how your body moves and learn to overcome obstacles that get in your way.  Nothing is impossible, you just may not be ready yet.

Please share your journey into fitness or into Pilates.  Thank you!

Yoga vs. Pilates EXPLAINED

Yoga and Pilates have very similar characteristics.  Saying that Pilates was influenced by Yoga is actually quite controversial depending on who you are talking with.  The general public may think that this is the case, but if you ask Pilates original clients (yes some are still alive) they will tell you first and foremost that Pilates never studied Yoga and didn't have any books.  That being said, unquestionably there are a lot of similarities.  However, there are hundreds of forms of Yoga.  There are far less different forms of Pilates.  Some of them are; Peak Pilates, Romana Pilates, Core Dynamics, Stott, Power Pilates, Balanced Body, Fletcher Pilates and probably a few more.   Different methods of both Yoga and Pilates are based on different interpretations of the original instructor.  Since Yoga pre-dates Jesus by a few hundred years and Pilates is only 80 years old, it's safe to assume there are far more interpretations of Yoga than there are on Pilates.

Each time Joseph Pilates taught a new move to what I like to call his "disciples", he taught it to each one with such fervor that they took his teaching as the only and best way to do each exercise. This is why you have such a different variety of styles.  His disciples, otherwise known as the primary teachers that carried on Pilates education after his death, are:

• Romana Kryzanowska
• Eve Gentry
• Ron Feltcher
• Carola Trier
• Kathleen Stanford Grant
• Lolita San Miguel
• Mary Bowen

Of these instructors, only Romana and Lolita were actually certified by Joseph Pilates to teach in his original studios.  However, without the attributions of all of these people and more, Pilates would not be known as what it is today.  In fact, Joe called it controllogy; the art of controlling your body through breath and movement.  

As I begin to explain the similarities and differences of both these disciplines, I'm going to make a quick disclaimer:  I'm not a yoga instructor and will be generalizing most Yoga's from my own personal experiences. From my experience Iyengar is the most similar to Pilates as it promotes postural alignment, body awareness and strengthening.  Any comments from true Yogis are greatly appreciated.   

Think of the "Yoga" version of the Pilates exercise having a larger ROM (range of motion).  This is what differentiates most Yoga forms from Pilates.  Also think of flexibility verses stability.  Some cross-over exercises that exemplify this are below.  Please note, some Yoga forms use the exact same form as Pilates.  It simply depends on the style of Yoga you are doing.

Pilates Rocking vs. Yoga Bow Pose:

Although these exercises are very similar, there are two distinct differences:

Pilates Rocking

Yoga Bow Pose

1. First look at my lumbar spine, the lowest part of my back.  In the Pilates example you can see the extension.  My abdominals are pulled up to lengthen the lumbar spine.  In the Yoga version, you can see the compression on my lower back.  I'm simply using flexibility as opposed to flexibility controlled through core strength.
2. Now look at my upper body.  In Pilates Rocking, I'm extended through the crown of my head.  There are no wrinkles behind my neck and I'm sustaining length throughout the entire body.  You can even notice the shoulder position.  Because I'm extending through the crown, my shoulders are in the proper position, resting down my back.  In Bow Pose, my head is looking up causing compression on my neck.  My shoulders are pulled up as a reaction to my unnatural neck placement. This is exercise is promoting flexibility as opposed to length. 

You will begin to see a similar theme as these exercises are dissected. Next position:

Pilates Inversion vs. Yoga Plow.

Pilates Inversion

Yoga Plow

In this instance, the difference is simply the abdominal connection verses the flexibility.  In a Pilates inversion, you can see the space between my abdominals and my thighs.  Maintaining this space requires the back to be in a safe C curve and forces me to engage my core, protecting my lower back.  In Yoga Plow, my abs are not engaged creating pressure on my lower back.  Although this is extremely difficult for flexibility, my abdominals are not engaged and the flexibility isn't protected.  Maintaining the space between your abdominals and your thighs allows controlled flexibility.

Bridging:  Pilates vs. Yoga:

This position exemplifies the difference between a safe neck position verses a less safe neck position.  In the Pilates bridge on the right, you can notice the back of my head heavy on the mat.  My abdominals are engaged drawing my ribs into a neutral and my knees are reaching long.  This is a safe position for all clients.  

The Yoga bridge on the left is a less safe position as it is not something that will translate to all clients.  You can see the strain on my neck, shoulders and ability for lack of engagement through my core.  It's easy to see the ribs popping open here making it impossible to connect with my upper abdominals.  Although this will add to flexibility in the back, it is not done so in a way that allows me to stabilize through my core. 

Pilates Swan vs. Yoga Cobra

Pilates Swan (Full Exercise)

Yoga Cobra

Pilates Swan (Modification)

Notice the extension through the lower back on the Pilates Swan.  My abs are engaged and pulled off the floor.  This is what causes the extension through my lower back.  The only reason my arms are fully extended is because I can support the full pose both with my shoulders and my abdominals.  Most clients should and will do a modified version represented in the picture to the right.  Even in this photo, my abdominals are pulled up off the mat allowing the further extension in my lower back.

Yoga Cobra does not encourage lengthening.  Instead, it works the flexibility and can cause compression in the lower back.  This will give full extension through the chest, opening up the collar bone.  The only difference is in Pilates, we try to keep the neck long, no wrinkles.  In Yoga Cobra pose, the chin is turned up, which can cause strain on the neck and shoulders.  

Pilates stretches are the same as in yoga: Rest Pose, Child's Pose, and Happy Baby.  The only stretch we use differently than in Yoga is the cat/cow stretch.  Pilates uses extreme positions to set a neutral for your body.  By going into a round back and arched back in all fours position (cat/cow), one can establish a happy neutral between those two extremes to get the most out of the next exercise in all 4's.

Pilates works through stability and core strength with modified ROM while some Yogas tends to go for flexibility over  stability and strives for a larger ROM.  Work within your own means and see if what you notice as differences between Pilates and Yoga.  Your comments are welcome!

Equipment Vs. Mat; Better or worse?

A lot of people always ask me, "What's better? Equipment work outs or Mat for Pilates."  The answer is it depends...obviously!  You wouldn't think I'd waste a blog about it if it was a simple answer.  The reason why it depends is actually an easy one.  It depends on the person and the person's strengths.  Mat can be more challenging when done in a class, but in a private session; mat may be easier.  Sometimes equipment may make it easier to keep form in an exercise because it offers resistance.

Joseph Pilates created a series of exercises.  He created the mat work first.  He then was getting frustrated with his patients (at this time it's the WWI veterans in England).  He was really helping them, as a physical therapist would help patients today, to regain normal ROM (range of motion) and regain strength.  Pilates started by spotting his patients, but this way he could only help one person at a time.  By inventing a machine with springs to act as a spot, instead of him, he was able to coach multiple people at a time through rehabilitation work outs.  This first machine was called the Cadillac.

It was pretty much a hospital bed with springs attached.  Pilates eventually moved to NYC to escape from the Nazi regime (he was German).  He then moved next door the the NYC Ballet.  Who better to rehabilitate than Ballet dancers.  This is when he invented the reformer, his final invention.

This is a picture of Joseph Pilates on the original reformer.  You can see how the reformer offers the stability for his side plank by giving resistance.  The lighter the resistance, the harder this is to hold.  This move, "Starfish" is extremely advanced.  This is an exercise that you could learn on the reformer keeping a lot of resistance on the reformer to support the pose.  Once you've mastered this, you can then move the move onto the mat.  Once you can support this on the mat; you come back to the reformer and now incorporate movement within the pose.  The reformer has a mat that moves back and forth with the help of springs.   With a light spring resistance, moving forwards and backwards makes "Starfish" even harder than had you just kept yourself working in mat.

In short, the equipment will help you to first understand and learn the positions using the resistance to help.  Then, once mastered, you will use the movement and resistance (or lack there of) to make the exercise harder than not using the equipment.  

Kyphosis, Lordosis and Scoliosis... English please?

These are all terms to explain extreme curvature of the spine. Your body naturally has a small curve in the upper part of your back called the thoracic, as well as a small curve going the other way in your lower back, called the lumbar.  Notice this picture.  The upper back curves forwards slightly and the lower back curves backwards slightly. This is normal as in the picture below.

These pictures represent the extreme curvatures of the spine.  Kyphosis, Lordosis and Scoliosis.

Scoliosis: Very hard to represent since it is a medical issue and very hard to fix.  A curvature in which the spine doesn't just go down your back straight, but curves as it goes down to the side.

Kyphosis:  Larger curvature of the thoracic spine or upper back

Lordosis: Larger curvature of the lumbar spine, or lower back.

There are Pilates exercises that can actually help you fix your these imbalances.

Help to Fix Kyphosis:

Kyphosis:  Larger curvature of the thoracic spine or upper back

The idea is to do exercises that promote chest expansion, thoracic extension (extension through your mid and upper back) and scapular stability (stabilizing the collar region).  Bridging is a great example of scapular stability.  It promotes the idea of a tripod of balance; both shoulders pressing into the mat as your stability points and the third point being the back of the head pressing heavy.  Make sure your head is flat on the mat and not elevated by a prop or pillow.  Performing a proper Bridge:

1. Make sure your head is flat on the mat, knees are up.  Feet and knees are close together and pulled in towards your bum.  
2. Your shoulders and head are your tripod of balance.  To be sure your shoulders are in the proper position to stabilize, practice this prep. Shrug your shoulders towards your ears.  Then reach your fingers towards your heels releasing the shoulders down your back into the proper location. Do this a couple of times ending with your fingers reaching towards your heels.  This will ensure your shoulders are starting in proper form. 
3. Lift your hips up by articulating through each vertebra in your back.  Start by tucking your tail, lifting the lower back, middle back and finally lifting the upper back off the mat.  Keep reaching your knees long throughout the exercise to lengthen your torso. Be careful not to go too high.  You want to keep your back ribs heavy and in line.  Your body should look like a ramp from your knees to the upper part of your ribs.

Reference the picture on the right.  See how my body looks like a ramp.  My ribs are closed and my knees are reaching long.  The picture on my shows my ribs protruding from my shirt.  You can see the tension on my shoulders and neck.  The goal is to promote stability in proper alignment.

For an added challenge try lifting your legs one at a time.  Be sure to keep your knees together and your hips stable.  Try squeezing your butt cheek on the same side of the leg that is in the air to help to stabilize your hips.

To help improve Scoliosis:

Scoliosis:  A lateral curvature of the spine

Obviously fixing a lateral curvature of the spine is not something that is going to happen overnight.  You  have to be very patient and sometimes the help of doctors and chiropractors might be necessary here.  

Scoliosis is a lateral curvature of the spine.  Sometimes you can have one curve, a C curve scoliosis.  Sometimes there are two curves, an S curve scoliosis.  Let's first look at the C curve.  Think of the C as the actual curvature of the spine.  The area the to right of the C, the most concave part of the curve, is usually the most flexible will need to be strengthened.  The area to the left of the C, the convex part of the curve, is usually tighter and will need to be stretched out and strengthened.  

The S curve basically puts two C curves together.  For example; the upper back may be tighter on the left side, but the left side of the lower back might be stretched out or weaker.  The reverse would be true for the right side (upper back more stretched out and lower back is tighter). This is the most challenging type of scoliosis to rectify.  

When having scoliosis, always be careful to keep symmetry through your body, especially in unilateral work (one sided) .  If your range of motion on one side is much greater than on the other, do your best to modify your range of motion (ROM) evenly.  It's okay to restrict one side's ROM so that you can work within the opposite's side actual ROM.  Be patient in your movements and try not to force anything.  You will know when your body is ready.  Try starting on your weaker or less flexible side so you know your body's limitations.

Seated Twist is a great exercise to promote stretching and strengthening to challenge lateral rotation.

1. Start in a mermaid type position.  Your knees are bent and to the side.  Your top foot is slightly in front of the bottom foot.  Although your arm is extended and giving you balance, there is no weight on the arm itself.  Your other arm is extended.
2. Sit up perfectly tall, in great posture.  Your abs are engaged, your ribs are drawn in and your collar bone is wide.  Although your arm is extended, your shoulder is still down.  Feel like you are in between two panes of glass.
3. Keeping that connection, pull your abs away from your arm as you reach your extended arm through the hole created between your body and the stabilizing arm.  Be sure to continue to keep your weight off the stabilizing hand and just use it for balance.
4. Extend the arm up on an inhale.  Exhale to reach again.  Think of the reaching similar to spine stretch forward.  Make sure to watch the hand as it reaches under.  For an added challenge, try lifting the hip as you reach.  You will be putting more weight onto the stabilizing hand, but still try to keep the shoulder away from your ears and the majority of the work will stay in your abdominal region.

This exercise works for people with scoliosis because while it helps to promote core strength and back strength, it also gives you a great stretch through your entire back.

Working With Lordosis:  

Lordosis: Larger curvature of the lumbar spine, or lower back.

Lordosis is a greater curvature of the lumbar spine.  In other words, think of a swayed back, a larger curve in the lower back above the bum.  If you have trouble keeping your lower back on the mat, this may be you.  

Notice how my lower back is arching off the mat.  This is forced.  For people with lordosis, this is how the back naturally curves.  It is very hard to put the lower back on the mat.

Lordosis is very common in women, especially during pregnancy.  Almost all pregnant women become lordotic during the second or third trimester.  Lordosis is usually caused by weak lower abdominals and hamstrings.  It's also characterized by tight hip-flexors and back extensors.  

There are a number of ways to help rectify lordosis.  The first and easiest version is with toe taps.  When your knees come into table top it is easier to keep the back flat on the mat.  The mat will also support your lower back.  The exercise will give you the awareness necessary to maintain this neutral.

1. Start with knees in Table Top.  Inner thighs are engaged at the top to make it easier for you to connect your pelvic floor.
2. Without anything else moving, keep the same 90 degree angle with your knees as you let one leg hinge towards the mat.  Alternate legs as you go.  Only lower the leg as low as you can keep your back flat.  Notice in the second picture to the right my back has lifted off the mat.  This is because I went too low with my leg.  Be careful to only work within your range of motion.
3. As you let one leg lower, try to keep the other knee stable.  If you notice the knees pulling further into the chest as you lower, try starting with both legs closer into the chest.  This may be a more neutral table top for your body.  
4. If you notice your shoulders hunching up towards your ears, try turning your palms up.  This is the correct anatomical position and will help you maintain width across the collar.

This exercise is great for every type of back issue since it promotes scapular stability while challenging the abs, lumbar pelvic stability (challenging the hips to maintain neutrality) and lower abdominal strength.  Why I've decided to highlight this for the first exercise of fixing lordosis is that it gives the lower back support.  The lower back is flat on the mat and supported by the mat.

A more advanced exercise to help rectify lordosis:

Thigh Stretch:

Only do this if you can keep a neutral pelvis.  If your lumbar is still too unstable to create a vertical pelvis, this exercise is not for you.  You will know if this is you very quickly.  If your hinge looks like the picture furthest to the right, as opposed to the picture in the middle, don't do this exercise without an instructor present.  Because the lower back is not supported, you will need to use the strength in your lower abdominals to support it.  You will only be able to do this exercise successfully with a sufficient amount of lower abdominal strength.  

1. Start kneeling with your knees hip width apart.  You can also place a block in between your legs.  This will help you to engage through the pelvic floor and use your lower abdominals.  
2. Notice picture A.  My head is not centered since I'm smiling at the camera.  You want to have your head straight.  There should be a straight line from your knees to the top of your head.
3. Look at your back.  If there is a sway, you should definitely tuck your tail slightly to fix this.  Think about pulling up from your inner thighs, then your lowest abdominals and getting even taller from the crown of the head.  You want to keep your ribs closed.
4. As you start to hinge, think about keeping the straight line from your knees to the crown of your head as in the center picture.  If you feel your ribs start to open, you are most likely arching and could be causing pressure to the lower back.

This exercise is great for lordosis once you are ready to challenge yourself further.  It forces you to keep your back in a straight neutral while challenging that neutral with a hinge.

Good luck!  

As you know there are tons more, but hopefully these are a few to help get you started.  

Enjoy!