Click here to view the embedded video.

With all our Pilates exercises we’re looking for great ab support to help keep your back safe, and improved movement to  better articulate your spine from your head to your tailbone!  I think the most challenging exercises for most Pilates students are the Roll Up, Neck Pull, Teaser, and Short Box round on the Reformer with the full back bend and roll up.  Practicing little pulses during your workouts, can help you improve your abdominal strength, and get your body bending more efficiently.

So here’s the Little Pulses exercise to help strengthen your abs:

Start with a modified  ½ Roll Back exercise and add 4 levels of little “pulses” to your movement.

• Roll the pelvis backwards almost to the waist on the mat.  Pulse 10-30 times bending two inches below the navel (L5). Feel & watch the low abs pull in while the low back relaxes and falls backwards in space deepening the low scoop.  Focus on feeling the pivot point at the bottom of the lumbar spine.
• Roll back farther – waist to the mat.  Pulse 10-30 times bending two inches above the navel (L1). Continue to feel the back relax and back bones drop backwards while watching the low and middle abs pull in and back as the head and shoulders bob forward.
• Roll back farther – pelvis, waist, and bottom ribs to the mat.  Pulse 10-30 times feeling the front of the bottom ribs dropping backwards in space as the pivot point for the pulse. (T-12).  Keep the lower back to the mat and feel it drop more as you pulse up.
• Stay with the bottom ribs to the mat.  Pulse 10-30 as the upper back relaxes the bottom ribs will get closer to the floor, but this time focus on feeling the shoulder blades spread apart while the breastbone drops and slides down the front of your shirt.

Be sure that the initiation for the pulsing  is the lower back and belly is pulling in and down, not the head and shoulders hurling up!  The deepening of the curl comes from the release of the back, and the work of the abdominals.  This probably won’t happen automatically!  You’re going to have to actively make the movement happen.  Watch your low stomach with your eyeballs to be sure it’s happening.

Arm Options:

• Easy – arms reach to the legs
• Moderate – “I dream of Jeanie” or “Indian Chief”
• Challenging – Hands behind the head
• Super Challenge – Arms straight overhead by your ears, thumbs hooked.

It won’t take you very long after adding pulses to your workouts before you’ll notice how much better exercises like the Roll Up are getting.  So keep practicing to enjoy great benefits from your little pulses.

Have fun adding these little pulses to your workouts!  Practice your little pulses with the exercise above, or when you’re on the Trapeze Table with the roll down bar, during your Roll Up and Neck Pull, or any other exercise that they might help you get a little more work from your workout!

Thanks for checking out this video.  Keep on the lookout for my next Pilates fitness tip to help you get the most from your training program.  See you soon, have a GREAT Day!

“Twisting exercises facilitate improved flexion and extension of the spine.”

Don’t know why I never realized that little gem on my own, but how true it is.

Think about getting water out of a wet washcloth.  We don’t just fold it over to get the water out.  No, we twist it, then bend it to maximize wringing the water out.  And if you think about it, that’s exactly what we’re doing in the Criss-Cross and Saw exercises during Pilates Matwork!

Not every spine rotation exercise needs to twist AND bend for maximum benefits.  It’s important to learn how to just do good twisting first to get the whole back involved in the movement.  Twisting exercises where the spine stays in a tall, neutral position are the best exercises to start with.

My favorite preparatory exercises for improving spine rotation in a lying down position are:

• 2 Knee Drop
• X-Stretch
• Tic-Toc

My favorite seated twisting exercise is:

• Simple Twist

To improve spine rotation during Pilates Matwork:

• Criss-Cross
• Saw (both the rounding and hinging versions)
• Corkscrew
• Twist II
• Can-Can

And for practicing twisting on the Pilates Equipment:

• Stomach Massage Twist
• Short Box Twist
• Chair – Footwork w/Simple Twist
• 1-Arm  Washer-Woman w/Spiral Twist
• Chair – Teaser w/Twist
• Cadillac – The Saw
• Cadillac – The Circular Saw/Swan-Lake Saw
• Cadillac – Mermaid w/Twist
• Spine Corrector

While there are other great twisting exercises in the Pilates repertoire of exercises, and other great non-Pilates exercises you can do to improve your rotation.  These tend to be the one’s that I gravitate to the most when incorporating more rotation into my Pilates exercise programs.

And as I look at the  twisting exercises on my list, I’m realizing that not only do they all rotate the spine, but the exercises I have picked are  a combination of passive and active movement choices.

• The prep exercises are all passive, which means the weight of the legs (or arms) moving through space is what facilitates the rotation of the spine.
• The seated twist is an active spine twisting exercise, the oblique muscles and spine rotators are working to rotate the torso.
• The Pilates Matwork exercises are a combination of active and passive movements.  (Corkscrew and Can-Can are passive, and the rest are active rotation exercises.)
• And on the Pilates equipment exercise list, most of the exercises are active rotation.

I see a good progression in helping the body figure out how to move freely, and support the effort of improving spine rotation by starting with exercises on the prep list, teaching Simple Twist, then moving into Pilates exercises that seem most appropriate for each individual.

So many people are stiff, and not very flexible through their back.  This lack of mobility affects everything from how we walk, our ability to check for traffic behind us when we’re driving, digestion, neck and lower back pain, poor posture….and more. (Not to mention challenges with the basic Pilates exercises like the Roll-Up, Neck Pull, Teaser, and Rolling Like a Ball, or getting balanced back extension for Swan.)

The ability to freely move the spine in all directions helps improve whole-body health, which is what Pilates is all about.  Exercises that move the spine in all directions should be included in every Pilates training session (flexion, extension, side bending, and rotation)  But a little extra focus on twisting the spine, might make it easier to get even more benefits from your other exercises.

Joseph Pilates said, “If your spine is inflexibly stiff at 30, you are old.  If it is completely flexible at 60, you are young.”

Twisting exercises can help improve the flexibility of the spine so that regardless of your age, you will feel, act, move, and be – youthful and healthy!

******

What are your favorite Pilates twisting exercises?  Drop me a comment and share!

Discover helpful tips and strategies for getting the most from your Pilates exercises to improve your ability to bend and articulate every segment of the back smoothly and easily.

I’ve been on a rant the last couple of weeks with my Pilates clients with the goal of helping them to improve their 100’s curl, as well as getting better articulation through the upper back on exercises like the Roll Up, Teaser, and Neck Pull – Three challenging exercises for most beginner Pilates clients..

If you observe participants executing any of the above Pilates exercises, you’ll either notice smooth, sequential articulation of the spine – in which case the exercises are easy!  Or the head leads, then the next place the body bends is almost at the waist!  When this happens, the upper body is moving as a “chunk.”  Instead of the back muscles releasing and breastbone softening to help the front of the body bend forward more effectively.

When the whole upper body is held stiff, it completely restricts smooth movement, and makes it difficult to properly  engage the abdominals for effective core support.

Here are my Ah-Ha revelations, a couple of preparatory exercises , and helpful tips that I’ve found useful  to help my Pilates clients free up their upper body and improve their ability to bend forward with ease for all of their Pilates Exercises.

1. Rib Expansion & Contraction (rise and fall)

When inhaling the entire ribcage fills with air, and the ribs separate.  On exhaling, the ribs should come closer together, so there is pliability through the entire chest.

Strive on the exhale to see and feel the highest ribs (right below the collar bones and under the armpits) begin softening or actively come closer together.  Lots of people expand under the armpits, but don’t release these muscle on the exhale.

This will help lengthen the spine and help the upper back drop closer to the mat placing the back in a better position to articulate well while peeling off the mat to curl up during exercise.

2. Breastbone Slide Exercise

Stand facing the wall and place both hands on the wall in a “push-up” position.  Keep the arms straight and lower abdominals lifted.  Inhale to stand tall and on the exhale pull the shoulders down while sliding the breastbone down the front of your shirt to flex the upper spine.  The bottom tips of the shoulder blades should spread wide to make room for the breastbone to move backwards between the blades.

Inhale to return to center – standing tall.  Exhale to pull the shoulder blades down and slide the breastbone up and forward reaching it towards the wall in front of you.  Keep the elbows straight and feel the upper back bones move towards the breastbone as it slides up and forward.  The upper back moves into extension.

Inhale to return to center .  Continue alternating between the breastbone sliding downward and the upper back moving into flexion, and the breastbone sliding up and forward as the spine moves into extension.

3. Standing Roll Down on the Wall

Stand with your back against the wall, and either together or hip-width apart as far out to the front as needed to get the entire back from your tailbone to the head firmly pressed to the wall.

Maintain lower abdominal support throughout the exercise to keep the lower back firmly against the wall.  Arms and shoulders remain hanging and relaxed throughout the exercise.

Inhale to stand tall, exhale and nod the chin to the chest. Inhale and exhale to continue forward bending.  Watch the breastbone slide down  the front of the shirt, and move backwards towards the wall between the shoulder blades.  Continue breathing and forward bending to the bottom of the breastbone.  Lower abs stay lifted.

Take as many breaths as needed to roll down the wall peeling one segment of the back off the wall at a time to the bottom of the shoulder blades.  Take as many breaths as needed to roll back up to a tall standing position one segment at a time.  Lower back and lower abs stay firmly against the wall.

Tip for Maximum Movement on this Exercise:

The collar bones should rotate like a rotisserie. Then each rib from the top to the bottom of the breastbone should rotate and move backwards under the collarbones to effectively deepen the upper back flexion.  Strive to put the front ribs that are attached to the breastbone, and the breastbone on the wall behind you, then peel the back off the wall to bend forward. If you have a partner or spotter, they can lightly place their hands on  the front ribs to help find this movement.  The breastbone slides down and back while the ribs rotate and move back and up to bend forward.

I use these three exercises to help improve awareness of rib, breastbone, and upper back movement.  Then take this body awareness and new movement habits back to all of the Pilates exercises that require a forward bend. Hand support behind the head will help when beginning to transfer these concepts to curling the head and upper body off the mat.  The Roll Down Bar and Push Through Bar on the Cadillac are also helpful to improve forward bending and reinforce these new muscle habits.

Every Pilates exercise that requires a C-Curve, needs this whole-spine flexibility to achieve optimal body alignment and muscle use for maximum benefits from every forward bending exercise. These tips and fundamental exercises are great to incorporate  into Pilates workouts, and also make great “homework” exercises!

Have Fun & Happy Forward Bending!

The cause of most adolescent scoliosis is unknown. It affects 3-5 out of every 1,000 children, and is more common and more severe in girls.

Scoliosis can be:

• Idiopathic – Of unknown cause.
• Functional – From poor posture and body alignment habits.
• Structural – Caused by disease, or birth defects.

So why is bracing used if the experts aren’t positive it’s actually working?

Based on the severity some sort of treatment is required, because if left untreated damage to the spine, heart, and lungs can occur as an adult.  Bracing is less evasive and still allows the option to strengthen the body through exercise and movement to balance and support the spine.  The alternative option of surgery and spine fusion is a permanent and last-resort option to protect the health of internal organs and quality of life.

What else can you do to treat Scoliosis?

While studies so far show that none of these can prevent the progression of scoliosis, they may offer some relief of symptoms.

• Manipulation by a Chiropractor, Kinesiologist, or Osteopathic Doctor
• Electrical Stimulation
• Diet & Nutrition
• Exercise

The benefits of Pilates for clients with scoliosis

Over the years,  I’ve had many clients with varying degrees of curvature of the spine participate in Pilates programs.  And while there might not be documented research to the benefits of Pilates exercises for scoliosis…From my experience, I have seen amazing gains in strength, and mobility.  The curves  don’t  go back to normal, but it is possible to learn how to strengthen the body and retrain some of the weaker muscles to better support the spine and achieve more optimal muscle balance.  Plus increased body awareness of good and bad posture habits is vital to learn how to avoid falling into the poor alignment that the scoliosis curve would prefer.  Spend more time using your own muscles to strive for good posture through Pilates and other fitness exercises, and you’re retraining the body for better health.

Looking at the Difference in Support Options

A brace is an external support for the spine. If the brace is doing the work, our muscles don’t have to work as hard (and in my opinion….may become weaker over time.) But if you don’t have the muscle awareness or strength to properly support the body all day long…bracing may be required to assist.

Spine fusion surgery creates permanent internal support for the spine. (While this might solve one problem, it has the potential to create others) And generally speaking fusion surgery is a last resort option.

Exercise strengthens the core and back muscles so your body can provide it’s own  muscular support for the spine. Pilates  exercises with the focus on core stabilization, and functional mobility of the spine in all directions – flexion, extension, side bending, and rotation, and should be considered as a primary care option to assist in improving health and supporting the spine.

The National Institute of Arthritis and Musculoskeletal and Skin Diseases continues to research and learn more about treatments for scoliosis to determine the best modalities for improved health.  I hope in time, that more documented research into the benefits of Pilates for scoliosis will be conducted.

One of the things that keeps Pilates exercises so challenging, regardless of how long you’ve been doing them, is the concept of developing strength with length.  The muscles of our abdominals and back are the ones that help provide the lift, length, and space between the ribcage and hip bones.

Here’s a video with a few thoughts on practicing better breathing habits to help improve your ability to be long and strong.  Start practicing this, and then learn how to apply it to all of your Pilates exercises (and other fitness exercises) to get maximum health benefits from your workout program.

Click here to view the embedded video.

Neck strain, and occasionally pain, is something that is common during Pilates Matwork and general abdominal conditioning programs.  And while feeling some work in the neck while those muscles are getting stronger, might be a good thing… When you’re really wanting to work on strengthening your abs, it’s a challenge to focus when you’ve got more pain in your neck than work in your belly!

Discover a very important tip that can help you reduce neck pain and improve core fitness for all your Pilates exercises and general fitness abdominal training workouts in this third video from my Core Training Tips series:

Enjoy!

Click here to view the embedded video.

Here’s the question…Are you using more of the fronts of your thighs, or your abs when you’re doing abdominal training exercises like a sit-up, crunch, or curl?  Or on Pilates Mat exercises like the Hundred, Roll Up, Series of 5, or Neck Pull?

Our quadriceps muscles are so used to doing lots of work, gripping to support us, that it can cause the abs to slack off a bit and not have to work quite as hard.  And while our goal might be to do core training to achieve a set of 6-pack abs, or to help keep our lower back injury-free, it’s not going to happen if our legs are doing most of the work on our sit-up exercises!

Check out my series of new core training tips videos on this topic  and discover ways to improve abdominal strength, Pilates exercise technique, and fitness:

Click here to view the embedded video.

Standing on one leg to reduce knee pain is one problem, but I began to notice an even bigger problem with my squatting versus plopping technique when I sit down in a chair and even on the toilet, ( I know…more info than you needed!)   BUT I believe that I might not be the only one out there who is falling down to sit down so the muscles around the knee don’t have to work.

In the long run…this bad habit will actually make the knees weaker, so it’s really important to pay attention to if you squat or plop.  Good knees, bad knees, everybody’s knees will benefit from better squatting technique during Pilates Exercises, Weight room workouts, and just getting up and down out of a chair all day in daily life!

Check out this video for a few fitness tips to improve your body alignment, muscle use, and technique for stronger and healthier knees!

Click here to view the embedded video.

In fact according to the AMA, 70 to 85 percent of all people have back pain at some time in their life. Yikes, what a staggeringly high number of people, and I suspect that unfortunately, these numbers are probably going up rather than down!

As one of those in this majority, who suffers with congenital back issues, I have spent most of my life actively doing things to help keep my body strong, fit, and flexible.  I have discovered over the years, that there are some things my body loves to do, and other things that are guaranteed to cause me grief.  And what I have learned is that the more I exercise and stay active, generally, the better my back feels, and the happier and healthier my whole-body is.

Let’s face it, when your body hurts, it’s under stress.   While some muscle tension is good and appropriate to maintain posture and help us move around, overly tight muscles create unnecessary stress and too much tension which unfortunately can lead to back pain. When any of the bones in our body are held too tightly together by muscle contraction, or misalignment, freedom of movement will be restricted and over time, with the inability to enjoy free and easy movement, poor posture and pain can be the result.  It’s no secret that stress causes tension… 

Discover how to reduce neck pain, and back pain with Pilates breathing techniques.

Learning effective breathing techniques can be one of the easiest and most effective ways to begin releasing stress and mobilizing the spine without big, dramatic movement or specific back-care exercises.  Whether back pain bothers your lower, middle, or upper back and neck – learning how to lengthen and support the back, AND breathe is a great exercise that can be practiced anytime and anywhere to help release stress and reduce pain.

While it’s always best to consult your physician if you’re experiencing any pain or injury, breathing is still required to stay alive!  And there are lots of different ways to breathe. When your body is in pain, it will resort to an instinctual pattern that is shallow and will help you turn over just enough oxygen to keep all systems functioning to keep you alive.

While this is practically helpful to be able to get through the day, it may not help solve the bigger issues at hand.

Pilates posterio-lateral breathing is an excellent choice to benefit back care. This is a big fancy word for breathing into the back (posterio) and sides (lateral) of the ribcage.  Under the ribcage are the lungs which fill with air on every inhale.  Not only does the ribcage help to protect our lungs and other internal organs, but each rib attaches to the spine.  As we inhale, and fill our lungs with air, each rib should lift and separate creating space and length through the back of the body (basically stretching the spine!) As the ribs separate, since they are attached to each segment of the spine(vertebrae) , the segments are pulled apart too.

Because I’m personally prone to both lower back and neck issues, I like to take the practice of my posterio-lateral breathing and carry it the full length of my spine so I can feel my inhale lengthen down through my tailbone, and up through the top of my head.  It feels slightly different when I’m seated, standing, or laying down, so I’ve got lots of different places to practice throughout the day.  I find that lots of times my inhale tends to stop at my shoulders and my head actually jams down on my neck – No wonder it hurts!  Feeling the head float off the neck on an inhale is very liberating for releasing tension.

Good breathing habits provide compression and decompression for the spine. Inhale and the vertebrae lift apart – decompression.  Exhale and the vertebrae come closer together – compression.  This rhythmic action should be happening with every breath we take, all day long to provide a pumping action for vital nutrients and fluids to move up and down the spinal column. When we experience an injury, accident, or back pain for any reason, there may be one, two,  or multiple segments restricted from this natural movement.  This tension of our bones being held too tightly together, and lack of freedom to move for decompression and compression during breathing, and daily life activities, may, over time result in a chronic back pain problem.

Practicing better breathing habits may not solve all your back pain issues, but it’s certainly a great place to start, and will assist you with good movement and muscle use while you incorporate the most appropriate back-care exercises into your daily routine to keep your body healthy and pain-free.

Discover helpful tips and techniques for Pilates posterior-lateral Breathing Exercises here:

http://www.centerworks.com/blog/2005/10/10/breathing-basics/