I read an article the other day and it said, “Pilates isn’t a mind-body exercise in the meditative way that Yoga, Tai Chi, or Qi Gong are, but it does use your mind to influence and improve your body.”
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It seems evident to me that this author has probably never experienced a Pilates workout! And in my study of Pilates, Yoga, Tai Chi, Qi Gong, and meditation, I believe that these great mind-body methods are more similar than one might think for improving whole-body health.
Here’s Why:
All have underlying principles & philosophies behind the exercises. And even meditation (sitting still) is an exercise!
Each Mind-Body method has a system of utilizing the breath, and specific breathing patterns to improve technique and maximize benefits from your practice.
All require, concentration, coordination, and improve whole-body health, balance, and body control.
It’s not just, let’s move the body, but let’s be aware, in-tune, and conscious of what we’re doing, how, we’re doing it, the initiation point, end point, and in-between points for every movement.
I think it’s wonderful that we have options for focused fitness and enhanced wellness for improved mind-body health. There is a method out there to help meet the needs of each of us as individuals. And if you want to develop and fine-tune your skills, cross-training and exploring different mind-body methods may give you an increased appreciation for your body, health, and the ancient wisdom that is at the root of each of these techniques.
Look for my series of upcoming posts on the benefits of each of these great mind-body methods.
Pilates
Yoga
Tai-Chi
Qi Gong / Chi Gung
Martial Arts
Meditation
And I’m curious to know… What’s your #1 favorite Mind-Body Wellness method? Answer the survey, and if you have a moment – tell me why it’s your choice in the comment section below.
There is controversy over the use of braces to correct excessive curvature of the spine (scoliosis) in teenagers because research has failed to prove that they work. “Bracing is regarded as effective by some and as useless by others.” According to Stefano Negrini, MD the scientific director of the ISICO (Italian Scientific Spine Institute) in Milan.
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.
The KG Curl exercises is a wonderful warm-up exercise for any Pilates or fitness workout. It can really help you learn how to get more bend out of your body to achieve a good curled up position. The result… more work in your abdominal muscles, and less strain in your neck!
Use the exercise tips on this video to help you improve your ab curl position for Pilates Matwork exercises like the Hundred, Roll Up, Neck Pull, and Teaser. And at the gym, this easy-to-do KG Curl exercise can help improve your technique for sit-ups on an incline bench, crunches on a ball, and with all your ab training exercises during aerobics class.
Have Fun Improving your Ab Strength with the KG Curl!
It’s interesting the difference in perspective between traditional “Aerobic” class ab work and Pilates ab exercises. You know how everybody always complains that their neck hurts? Or they feel more work in their neck, chest, and shoulders than they do in their middle, which means it takes tons of reps of a variety of targeted exercises before you “feel” like you’ve really worked your abs?
While with Pilates Matwork, once you figure it out… you only do 3-5 of most exercises, and with good body mechanics your abs are well worked with this very low number of reps, and the variety of Pilates exercises you do are not only working your abdominals, but the rest of your body as well!
One of the differences between general fitness programs and Pilates training is in the focused concentration on working the body through a full range of motion, and developing good spine articulation from the head to the tailbone. Our back should easily and naturally bend forward, backwards, sideways, and twist at every single segment. The Pilates system puts the body through all of these different ranges of motion with every workout which is why it’s such a beneficial training method for whole-body health.
Why Does Where You Look During an Exercise Matter?
The American College of Sports Medicine recently published a forecast of fitness trends for 2010, and it’s wonderful to see that Pilates training is near the top of the list!
While Pilates was ranked #9 in the ACSM report, by my assessment of the top ten fitness trends it appears to me that many, if not all, are distinctly related to Pilates training. In fact I can see application of the Pilates system and Pilates principles for whole-body health to every single one of the top trends.
This post is brought to you by guest blogger, and Pilates Teacher, Julie A. Schonfeld. Julie owns Pilates-Barre Studio in Farmington Hills, Michigan. To read more posts on Julie’s blog go to: http://pilatesforthepeople.blogspot.com
Is this exercise everyone’s nemesis or what? Is it because the abs are tired by the time we get to it? Let’s break this one down a bit.
Start lying down on your back with feet as wide as your mat flexed (or slightly wider than hip width apart). There are two different placements for the hands. Place your hands to your forehead elbows wide or behind the neck.
Start to bring the chin to the chest on the inhale and then exhale to round all the way up and over into a round back with the head towards the knees and the belly in. Gently stack the spine to an upright, seated position on the inhale and then gently roll back down one vertebrae at a time till your laying flat on the mat. Exhale at about the halfway point of the rolldown. I’ll save the flat back and twist variations for another day.
I’m taking a guess that most of you got stuck at the chin to the chest part right?
Here’s some helpful hints to get up past that hump.
Back Pain is something that affects way too many people these days! According to the American Chiropractic Association, back pain is the fifth most common reason for all physician visits in the US, and the most frequent cause of activity limitation in people younger than 45 years old.
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.
When was the last time that you sat down and really thought about your definition of what wellness means to you? Have you ever written down your thoughts, ideas, and personal definition?
Do you think of wellness only from the standpoint of how you look, or being a certain weight or size? Or do you know you’re well because you have the energy and endurance to enjoy your favorite activities, and have the stamina to play with your children and grand kids?
Perhaps it means that you’re happy instead of battling with your inner-self and fighting to overcome moments (or a lifetime) of depression. It might mean that your medical checkup is showing a strong heart, cholesterol and blood sugar in a normal range, and even though your chronological age is 55, by comparison you have the body of a 30 year-old! Wellness might be a sense of inner peace and calm, or the spiritual connection you feel with your Higher Power.
Maybe your definition is: I’ll be well when I complete my first Marathon, or swim a mile without stopping, or my dog and I will both be well when we consistently take walks together (for the rest of our lives!) I’m sure there are lots of things that you can put on your Wellness Checklist!
Check Out This Hot Salsa Dancer – She’s Discovered the Secret to Living a Great Life!
WOW! I get goosebumps every time I watch this clip. We are never too old to move well, enjoy the benefits of strength and flexibility, and have complete control over our body! I wonder what age she was when she started taking dance lessons? She could have been 5 or 75! How fun to be eighty years old, loving it, and truly having the skills to enjoy life!!
I wonder if she does Pilates too? I know that this is why I’m doing Pilates! Please, oh pleeease… let me be this active, healthy, and fit when I’m eighty!
Watching this, you’ll be able to share and celebrate her success, and perhaps be inspired to follow your own path to a Fit and Fabulous Life!
We can ALL be, ALL that we can be! Get out there and go for it!
Check out this video, it’s definitely worth watching for health inspiration. Enjoy!
This Foot Care Question was just submitted to my inbox by Nicole, thought perhaps there are others out there searching for answers on how to alleviate foot problems and curious to know if exercise might help.
“I have some problems with my feet. Hyper mobile forefoot and hypo mobile mid-foot with some posterior tibular tendonitis.”
“I was wondering if there are foot care exercises I could do to help?”
Thanks for your question about exercises for your feet. It is impossible for me to give you specific exercises that I think would be beneficial without actually having a chance to see you, work with you, and evaluate your feet.
Based on your comments about the problem, I do have some thoughts about what I would look for, and I am confident that yes, there probably are some specific foot fitness exercises that you could do to help improve your feet.
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This Foot Care Question was just submitted to my inbox by Nicole, thought perhaps there are others out there searching for answers on how to alleviate foot problems and curious to know if exercise might help.
