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5 Reasons Why You Should Try Pilates

5 Reasons Why You Should Try Pilates 

Guest Blog by Allison Moss

Before I share Allison’s awesome blog post, I want to thank her and Club Pilates on Mercer Island for opening up their doors to us.  As a physical therapist, I am always trying to find ways for patients to either become more active or to diversify how they move to maintain a healthy movement system. Pilates is a great option, and Allison does a great job of explaining more…

Take it away, Allison.

Pilates has blown up in the U.S. these last few years and it has everyone wondering what it is about this system that has people flocking into the studios. Pilates is a progressive approach to modern-day fitness that helps people from all walks of life come into the studio with confidence that their instructor will know how to safely and effectively give them the best workout for their body. Whether you are dealing with an injury, recovering from a surgery or just wanting to add in another form of exercise; Pilates has you covered! So, let’s take a look at a few reasons you should consider trying Pilates.

  1. Pilates focuses on the powerhouse, which is the core and back muscles or the midsection of your body. These muscles initiate and support our every movement and also help to protect our spine by strengthening the muscles that surround it. The Pilates Method develops a significantly strengthened core through specifically targeted exercises using fun and integrated techniques to challenge you with every class.
  2. Pilates is a gentle workout that isn’t going to harm the body which is mainly done on an apparatus called a Reformer. The Reformer is a bed like structure and has a carriage that is on wheels and uses resistance via springs connected underneath. Laying down and being able to work out horizontally allows you to use a resistance that is lighter than your body which is very useful for anyone going thru physical therapy or with any medical conditions.
  3. Pilates provides a full-body workout, making sure that you leave every class feeling balanced, energized and focused. Paying attention to all planes of the body, Pilates offers a whole-body commitment in every class. Connecting your mind and body to each exercise helps you understand how and why you benefit from Pilates exercises and keeps you coming back for the same good feeling every time you leave.
  4. Pilates instructors really know their stuff. A major requirement for instructors is that they know anatomy and have knowledge of injuries and medical conditions and how Pilates can help with each one. They look at the why behind each exercise and provide safe progressions for those who are ready by layering on their exercises, this means by starting with the basic foundations of the movements and adding on progressions so that everyone gets the work out they are looking for.
  5. Every class is a new experience. Pilates instructors strive to bring new innovative techniques to keep the classes fun, engaging and challenging while still keeping all the original concepts and principles. Awareness, breath, control and efficiency play a huge part in every exercise and while they keep things fun and new these are always the upmost focus of each class.

 

 

Yoga 101: Tips to make the most of your Yoga practice

Yoga 101: Tips to make the most of your Yoga practice

By Terri Sullivan DPT, OCS

 

I’ve practiced yoga for over 15 years. Initially when I was practicing, the emphasis was on stretching. With more intensive study, however, I learned more details about the poses and integrated it into my practice as well as how I teach others to enhance their practice.  For example, a key question to ask is “Are you using your legs?”  You should be.  Strength and feeling certain muscles groups during poses is extremely important.  The more grounded, stable, aligned, and strong a person is in their pose, the less chance of injury.   Below, I’ve profiled a few common yoga poses, proper alignment of the legs, and which leg muscles should be targeted during practice.

Mountain Pose (Tadasana)

  • Keep weight balanced in the 4 corners of each foot
  • Toe mound down
  • Move from the ankle to help pull up arch vs tensing arch
  • Firm muscles of the legs (glut med, quads) without locking the knees
  • Create energetic lift from inner foot to the pelvis

 

Warrior 2 (Virabradasana 2)

  • Back foot turned in slightly, but still connecting with all four corners of the foot, hip in slight internal rotation
  • Front knee moved out towards pinky toe to help feel the deep hip lateral rotators
  • Press into front heel to help pull up through the inner thigh
  • Top of the pelvis level with the floor

 

Serpent Pose (Bhujangasana)

  • Anchor the pubic bone, ASIS, or whole pelvis to the floor, making sure the core is engaged and there is no back pain
  • Move the sacrum away from the lumbar spine
  • Lightly tighten the gluts, but not clenched
  • Feet straight, not turned in or out
  • Lightly squeezing the inner thighs towards each other to help recruit the pelvic floor

 

Triangle Pose (Trikonasana)

  • Unlock the knees by turning the legs on (to help prevent hyperextension) pulling up with inner thighs and quads
  • Externally rotate front femur bone while keeping the front big toe mound down
  • Tilt pelvis over front leg without curving the spine

 

 

Bridge Pose (Setu Bandhasana)

  • Feet hip with apart and parallel, heels directly under knees
  • Roll outer thighs in
  • Elongate tailbone with a tail tuck
  • Pressing into heels to feel the gluts and hamstrings

 

Terri Sullivan DPT, OCS, Certified Yoga Instructor

 

Dancers, It’s time to crosstrain!

Dancers, It’s time to crosstrain!

By Abby Halpin, DPT ACSM

Dancers hear that they should be ‘cross-training’ from instructors, parents, choreographers, and fellow dancers. But why is it important, and how do you do it? The goal of this post is to share the facts that should convince you to make cross-training part of your dance training.  Keep reading, and I’ll share how to do it too.

Health

It is no surprise to anyone that dancers are incredible athletes who train hard. But if dance is your primary method of exercise, it does not cover your bases for all aspects of health and wellness. Studies show that dancers get about 10 minutes per hour of dance class at a moderate to vigorous intensity, and that number gets lower as you advance into higher level classes.1 The American College of Sports Medicine (ACSM) recommends that adults participate in greater or equal to 150 minutes of moderate and 75 minutes of vigorous exercise training per week for cardiovascular health.2

Injury

Dancers also have frequent run-ins with injury. Dancers can experience 1-5 injuries per 1000 hours danced.3 Improving strength and motor control, with the help of a physical therapist, can help to reduce the risk of injury.

Performance

 This may be the most convincing argument to convince dancers to engage in cross-training exercise routines. IT IMPROVES PERFORMANCE. In one study, dancers who participated in a 12 week cross-training program demonstrated significant improvement in the performance of a 4 min piece compared to the control group.

Convinced yet?

Here is a list of 5 favorite cross-training exercises for dancers:

  1. Airplane balance with pelvis rotation: To improve your turnout strength by moving your pelvis on your thigh rather than the other way around. 12×3 each

Patients and clients lovingly refer to this as “Crashing Airplane”. Stand on one foot. Hinge forward so that you are a straight line from your opposite heal to your shoulder and your body is parallel to the floor. Hold that position as you rotate your pelvis open and closed. If you were wearing jeans, your zipper would point away from your standing leg, and then toward the standing leg.

  1. Push-ups: To improve upper body and core strength. 12 reps x3

Start in a plank position. Press your hands into the floor so that your shoulder blades move away from each other and your abs are engaged. Holding that position, bend your elbows and lower chest to the floor. Don’t let your trunk sag or lift your hips!

  1. Overhead Presses: To improve scapular strength in elevation and upward rotation. Reaching overhead strengthens the shoulder in a key functional movement pattern.  Insufficient serratus anterior strength and upward rotation mobility is common in neck and shoulder pain.  12 reps x3

Stand holding a moderate weight dumb bell in each hand (10 pounds).  From shoulder height, reach the weight vertically overhead.  DO NOT DEPRESS YOUR SHOULDERS!  The purpose is to reach the weight as high as possible with natural elevation and upward rotation of the shoulder blade (scapula).

4. Frog Jumps: To improve power for jumps. 12 reps x3

Stand with feet slightly wider than hip width apart. Squat down and touch the floor. From this position spring up into a jump with hands reaching toward the ceiling. Land and go right into the next one.

  1. 30 min of Cardio: Can be anything that keeps your heart rate up continuously for 30 minutes. Your choice! Some ideas include walking, running, swimming, hiking, biking, rowing, find your favorite cardio machine at the gym. Remember that 225 mins per week of moderate to intense exercise? Subtract the number of hours you danced times 10min, then do enough rounds of cardio hit the target for the week! Find a friend and have fun with it.

Resources:

  1. Grierson, M. (Presenter). (2016). Risk factors for dance related injury: A clinical application.     Speech presented at Movement Systems Physical Therapy, Seattle, Wa.
  2. Carol, G, et al. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory,     musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing     exercise. Medicine & Science in Sports & Exercise, 43, 1334-1359. Retrieved from     http://journals.lww.com/acsm-msse/Fulltext/2011/07000/     Quantity_and_Quality_of_Exercise_for_Developing.26.aspx
  3. Allen, N. (2012). Ballet injuries: Injury incidence and severity over 1 year. Journal of Orthopaedic & Sports Physical Therapy, 42(9), 781-A1. https://doi.org/10.2519/jospt.2012.3893

Abby Halpin DPT, ACSM