An Animated History Of Pilates

I just found this perfect video which explains how Pilatees got started andmentions some of the most exciting results of this wonderful exercise technique. Please enjoy this, realizing once again, the phenomenal effectiveness of Pilates and then be very proud of yourself for coming to class...

Pilates makes P90X Easier

I knew it but this week proved it. Pilates is the athlete's secret weapon.  After making it through Week one of P90X, I have no soreness and more strength. I use the breathing I teach my clients and it really fuels hardworking muscles. At my age, 56, I ought to have bailed out on day two but the extra layer of strength I already had in my small muscle groups powerfully supported me. I feel like a winner. I am so up to this 90 day challenge. I have taught that athletes who take Pilates have an edge over those who don't. They are stronger and much less prone to injury. I'll add that the exercises in P90X can be very hard on the back. Because Pilates strengthens the accessory muscles of the spine on all three planes of movement, I was able to support my spine in a healthy way. A couple of the exercises were too detrimental to  my back so I modified them to take the pressure off my spine. Yoga has captured the national attention but it simply cannot conmpare to the benefits of Pilates. Pilates is intelligent exercise.

Get the Most from Your Pilates Workout

A student asked me yesterday what she could do between Pilates classes to improve her performance in class. I told her to use the 5 point positional protocol we use for the workout. Anyone who goes to a good class knows these. The prototcol consists of breathing in your nose and out your mouth, lifting your ears away from from your shoulders, widening/lowering shoulders, buttoning up the vest of your upper abs, and zipping up your lower abs. These prerequisites do several things while working out: correctly aligns  spine, shapes muscles for strength and beauty, and makes all Pilates movements more efficient. Breathing in your nose gets more oxygen into the lower lobes of the lungs. More oxygen elevates your mood, clears your mind for better focus, and gives you that constant flow of energy that makes the day easier. Lifting your ears away from your shoulders straightens out the cervical spine relieving tension from neck muscles and pain from compressed discs.

Head forward creates pain and tension; notice the forward sloping shoulders in image 3
compared to image 1

Left image ideal alinment; right images poor spinal alignment
both can be correected with Pilates

Widening your shoulders and lowering them (unless otherwise instructed in class) lifts the upper spine back into optimum position for movement and comfort. This adjustment also creates confidence and poise in the same way that sloped shoulders with head jutting out creates a feeling or semi-depression. Yes, your body affects the way you feel and see yourself. Tightening the upper and lower abs lift the entire spine while supporting the back. Few things are more detrimental to the back than weak abs. Strong abs keeps the rib cage and pelvis in optimum alignment with the upper spine. as seen in the left image.  So there you have it. The best way to improve Pilates performance in class is to use the 5 positional protocols all during your day, every day to feel, look and move gracefully and perform well in class.

Always bring your own sunshine with you wherever you go...

Breathe Easy

One of the Commands of Pilates is breathing in coordination with your movements. Pilates protocol requires that you breath into the lower lobes of the lungs through your back. I teach this tenet in my classes. The teaching materials inform us that propper breathing with movement continuously delivers oxygen to hard working muscles.  But breathing does so much more than that. It actually increases lung capacity and strength. I stopped smoking cigarettes 30 years ago but my lungs still struggled to keep up during exertion. After 3 years of continuous Pilates training, my lung capacity even supports me in running and P90. Add good, deep breathing to your workout (you can hear me breathing in China) to rolling back your shoulders and reaching your head away from your shoulders, and you'll  increase your lung capacity and stamina for whatever task you do. Another benefit is the mood elevation that comes from focused breathing. I remember my first Pilates workout like it was yesterday. I left thinking two things: that I knew I had worked hard yet felt so, so good and that my mood was buoyant. Wondrous! Last, but not least, Pilates breathing has kept me illness free for the entire time I've practiced it. I used to get regular sinus infections and occasional  GI tract viruses. Now, I don't.  Zero. I know it sounds outlandish but it is true. I think that Pilates breathing efficiently rids the body of waste and delivers increased oxygenated blood to the imune system. I'm not a doctor but I know what's happened to me. If you will notice your own shallow breaths and catch yourself holding your breath frequently, you'll see how oxygen deprived you might be. Get to Pilates and start to breath easy again!