The Pilates program outlined here was designed by an Apprentice Teacher and is being used as an example for a critique on designing effective Pilates programs.

This blog posting is meant to assist Pilates teachers, and especially new Pilates trainers with assistance in thoughtful and safe exercise selection to design safe and effective workout programs. I do not recommend that you precisely follow this program, but analyze the program and my comments and suggestions – then use this information to help develop your critical thinking skills, make good exercise choices, and design great Pilates programs for your clients.

As a more-experienced teacher, I enjoy helping the students in my teacher-training program develop their critical thinking skills. It thought there may be other new teachers out there who would find this information useful.

Below is an example of a beginner’s Pilates Workout Program with the consideration of no neck flexion that I recently reviewed for an apprentice teacher. The exercises that were chosen for this program are not right or wrong… Any exercise can be a good choice if done correctly.

Apprentice Program Design: Beginner Student – No Neck Flexion

***Please consult with a Pilates professional, and your Health Care Provider, before following this, or any other fitness program.

Comments and Suggestions for Tweaking and Improving this Pilates Workout Program:

Since I don’t know the reason for this individuals need to avoid neck flexion, I have to ask if it’s because of an injury, Doctor’s request, or just because it’s uncomfortable and creates pain to curl up into exercises like the 100 (due to weakness, muscle imbalance, or lack of body awareness to be mechanically efficient with the movement.)

In my experience – while we play it safe and typically choose exercises that keep the neck in a more neutral position, it’s important to watch closely to see if client’s are “gripping” with their neck and upper traps to hold the head steady. Too many exercises laying on their back, or side lying and you can exacerbate their problems….even when you’re choosing to stay flat!

With neck issues, I tend to do 2-3 exercises laying down (see if they are more or less comfortable with a pillow), and then change to doing 2-3 exercises seated or standing. This will help reduce strain as the head and neck can sit in its normal balanced position on the torso, plus you won’t have clients snoozing after a whole hour in a reclining position!

In The Pilates Program Example above – Here Are the Things I Might Do Differently:

• I would choose to NOT do #3 Shoulder Elevation and Depression. But start from a resting position and cue “diamond down”, then arms hang down lower. The elevation of the shoulders will create more neck tension, but they need to learn how to better utilize lower traps to release shoulder tension. By doing this seated or standing, gravity is assisting the release of neck and shoulder tension.
• 100: I might choose to start with the legs in the straps, and no resistance (straps) in the arms. Or feet on the bar, No Straps. Head down – legs up, and straps could aggravate the neck, especially if the legs are lower.

Here’s where knowing WHY you’re avoiding neck flexion is important…

If a client just has a tense personality and needs to understand how to relax their neck and shoulders…doing Flexion exercises INTO gravity will help you over time progress into safe, strong, well-supported flexion working against gravity. If the head is going along with the rest of the spine in a relaxed state – this might be beneficial.

If a client has experienced an injury, accident, surgery…or other issue that has a medical limitation to avoid neck flexion – the exercise choices may be altogether different! (This limitation may be prescribed by a doctor forever, or for a limited period of time suitable for recovery. This information is vital to a Pilates professional making appropriate exercise choices.

Continuing on with things I would consider changing for this program…

• Ex: Stomach Massage Round – The head should be in a good posture position over the shoulders. The primary flexion is through the pelvis and low ab scoop, with a focus change down and forward, but not the head sheered forward off the neck. There’s a chance this might be safe and appropriate – but if in doubt, better to start with the 2^nd exercise (hands back)
• Ex: Elephant – Round. If the spine is in a properly flexed position, the head and neck are relaxed and handing forward. Gravity is assisting in stretching the neck for someday being able to do flexion and lift the head off the floor. (Same concept for Kneeling Knees Round)
• Arm Springs lying down on the Cadillac may have a tendency to create more neck tension, so watch for this and be prepared to find alternate exercises. Leg Springs – (when you brace the arms on the poles) are strengthening your lower traps if you cue “diamond down” and remind them to keep the shoulders & neck relaxed. Or – you can do with arms by the sides. But long-term you want to work to that overhead arm position, and understanding how to use the arms and shoulders without creating any problems for the head and neck.
• I might choose to do the Standing Cadillac Arm exercises right after the Reformer for a moment of standing, and reinforcement of “Diamond Down,” good posture, and a lengthened, relaxed neck and shoulders. Then would do Parakeet, some of the Matwork, then consider the Arm Springs lying down.
• I would NEVER choose to do Double Straight Leg in Matwork with the head down. Esp. for a beginner with neck problems. The modified one leg at a time version will be safer for their whole body! Until someone can curl up safely – I would personally opt for this one-leg modification.
• I would probably add Alternate 1 Arm Reach (Climb a Rope) as a modified Criss-Cross to cue the Oblique Abdominals, and work on coming from under the shoulder, around the ribcage to a diagonal scoop of the torso.

The STRONGER a client’s core muscles are, the less they will use their upper traps and shoulders for body support. When the core is working, the neck and shoulders will begin to relax – you then focus on transfering this feeling to every exercise, daily life activity, and movement.

• Corkscrew will be a challenge to keep no tension in the neck and a good position. I might consider doing Knee Drops or Can-Can. (This is the 8^th exercise in a row that they’ve done lying down, perhaps a seated exercise would be a nice choice – even though this is not a classical order.)
• If you’re doing a hinging Saw it means that spine rotation is not contra-indicated. I might suggest that you add a Seated Twist to your reformer. This will warm up rotation in a vertical position (if it’s appropriate for them to twist) Rotation improves muscle length for flexion and extension. Seated Twist will help your Swan, and as appropriate progression into gravity assisted flexion, and finally working against gravity.
• There is a chance you’ll need to alternate sides for EACH exercise in the Side Leg Series. Look at neck placement and tension and switch sides before they feel anything in their neck. Ask how they feel while working – and change sides as often as needed – or do the series in a standing position.
• Because you’ve chosen the SEAL, I’m assuming that spine flexion is OK, but neck flexion against gravity is not. If you needed to avoid spine flexion altogether – I would do Dead Bug here instead.
• Because you’ve chosen the SEAL – I would definitely have done Stomach Massage Round, and probably Elephant and Kneeling Knees Round. Stomach Massage round will be warming up the correct body placement and support. It might also indicate that over time – the Roll Down on the Wall and 100 on the Wall would be good progressions.
• It also make more sense to finish your Matwork with the Seal or Dead Bug (a centering exercise,) and then move on to something else. By my re-arrangement of the Arm exercises, this happens automatically, and you finish mat and proceed to your ending stretches.

Other GREAT Exercises to consider for this program:

Chair – Footwork, Going Up Front, Spine Stretch forward, Swan on top, Pump 1-leg Demi-pointe

If gravity assisted flexion is OK – add “Washer Woman” to your safe list.

Spine Corrector – Breathing Over the Barrel, Swan, Hamstring Curl, Leg Extension

If there are NO medical limitations for the neck, and flexion into gravity is OK… I would also incorporate some gentle neck and chest stretching.

Wall – Clock Stretches, Standing W

Gentle Neck Stretch: Ear-to-Shoulder, Nose-to –Shoulder, Forehead-to-Shoulder, Chin- to-Chest, Center head.

• Ballet Stretches on the Ladder Barrel involve Forward Flexion and articulation of the spine & neck through flexion to recover to center. AGAIN – this may be OK, useful, and beneficial for your client. IF I had to play it safe – I would either stretch with the Magic Circle lying down, OR do the Split portion of the Ballet Stretches on the Cadillac with the Trapeze.

Now that you’ve had time to read and review this beginner Pilates Program… What choices would YOU make, and how would you progress your client if avoiding Neck Flexion was something you had to take into consideration when choosing exercises to develop a safe and effective Pilates workout program?

I’d love to hear comments on this! Is this example useful to your thought process for Pilates program design?

 Think I may turn this into a regular section and update & add posts with questions as they come in.

It’s so important that students interested in making the transition from client to Pilates teacher ask good questions and gather lots of information before making the decision about who to enroll with for their Pilates Teacher Training Workshops and apprenticeship. 

With the commitment of time, energy, and finances it takes to invest in your Pilates education – you want to be sure you’ve found the best program for you!

There are lots of great teachers and programs to compare.  Each has a different format for teaching the information, varying philosophies about the Pilates Method, slight or huge differences in how the exercises are executed and/or body placement (example being the controversy over the classical Pilates scoop vs. neutral spine,) and may provide varying degrees of support and assistance while you’re developing your teaching skills – learning how to cue, spot, and design safe and effective Pilates workout programs.

There are differences between programs in how many of the exercises are taught, and which pieces of the Pilates equipment – Reformer, Trapeze Table, Ladder Barrel, Spine Corrector, High/Electric Chair, Low/Wunda chair, small barrels, pedi pole, foot corrector, tensometers… are actually covered in the Teacher-Ed program.

Q: Is it important to get certified in both mat and machines pilates?

A: For your first question – YES, in the long run to be a Pilates teacher you should be trained in both Matwork & equipment.   The Pilates Method is a system 1/2 is Mat, the other 1/2 is the work on the equipment.  There are a lot of people who are just teaching Matwork – that can be an ok place to begin, but there’s a lot more to Pilates than this – and for many people the mat exercises may not be safe or appropriate, where there’s tons of things they could be doing with the equipment to improve their health. 

A well-qualified Pilates teacher that knows the whole Pilates system will be able to direct clients into the safest and best Pilates program and choose the right exercises to help them get avoid injury and get results.

Q: How much money is it to become certified?  

Answer:Fees for teacher training programs vary as each provider has their format broken down differently.  You need to budget not only for your workshops – but for lessons, classes and an apprenticeship for hands-on training to gain the experience you need under the guideance of a senior teacher.  It’s best to look at the whole picture when comparing programs.  I generally tell people that completing Pilates Teacher-Training is like getting a 4-year college degree in a year.  There’s that much to learn, and you’ll have expenses.

Q: Is it better to start teaching these classes at a young age if possible?

Answer:It’s not important that you begin teaching at a young age.  There are some teachers that start at 18, and others who begin training in their 50′s and older.  What’s more important is that you are an experienced Pilates student (preferably at at least a high intermediate level on both Matwork & equipment) before you enroll in a Teacher-Training program.  The more personal experience you have before you begin the process of learning how to be a teacher – the better!

Q: What types of certifications are available and how does your certification compare to the others out there?

Answer:You’ve got lots to choose from when selecting a training program.  On the market you’ll find everything from a $39.95 online Pilates “certificate,” a 1-weekend only Pilates workshop, to comprehensive Pilates Teacher Training programs requiring one, two, or more years of study.  (Please don’t opt for either of the first two on this list!) 

The cost of my program is comparable to other comprehensive programs available on the market. Follow this link to find more information about the Centerworks Pilates Teacher-Education Program.  

You might also check out information from the Pilates Method Alliance (PMA)to search for other programs.  You get what you pay for – cheaper & faster may not be the best route for a great education. 

It’s important to compare not only the price of a Pilates workshop, but location & travel expense, # of students in workshops, apprenticeship requirements, is the work taught on all the equipment, do you like the presenter, agree with how they teach, and feel like it’s someone you want to learn from, ect… 

I am in the midst of revising & updating my website – and will have additional info up to help people learn more things to ask so you can effectively compare programs.  Please check back soon & you should find more up on my site.

I hope you find this information helpful!  If you’re reading this blog and have other questions on the topic of Pilates Teacher Training, or other Pilates-related topics… Please drop me a comment – I’d love to reply.

I had a blast teaching Shoulder Mechanics and Fantastic Feet workshops in Little Rock in April, as well as a Matwork master class. Thanks to the fantastic group of students and teachers that participated in these workshops!

I am looking forward to being back in Little Rock for a full series of Centerworks Pilates Teacher-Training Workshops starting the end of June.

If you’re interested in these courses, you can download the flyer & registration forms at: Centerworks Pilates Teacher Training Program Info Flyer for 2008-2009 Little Rock Workshops

If you have questions, drop me a comment on the blog, or email me a question with the contact form at http://centerworks-pilates.com/contact.html

Hope to see you in a workshop soon!