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Archive for the ‘For Professionals’ Category

Mary Bowen Interview

Wednesday, March 21st, 2012 by Karena

Jungian Psychoanalyst and Pilates elder, Mary Bowen, joined us on March 14th to share her wisdom and joy of 82 years.  Listen to the entire show or enjoy a few of the quotes from the show below.

I want to hear the entire show>

Quotes from Mary during the show:

“Happy habitation in the body.”

“More spine, less mind; more experience, less performance.”

“Things that are wrong with the body challenge us to change them.”

“You have to be your own true self, you can’t be a clone. That’s your journey.”

“Sensations teach us. The things that are wrong with us teach us cause we’re challenged to change that”

Quotes about the show:

“It was marvellous,could have listened for hours! Thank you!”– @HartPilates

“OMG awesome :) I was scribbling notes, but can we listen again?”–@DianeMulholland

“I heard a few minutes. Amazing!! I can’t wait to hear the entire thing.”– @PolasPilates

“This is like when u go to church and u r sure the message was just for you”–@PilatesLounge

Football Practice on the Beach for Better Sports Performance

Saturday, February 11th, 2012 by Karena

I saw these kiddos practicing on the beach about a week ago. Actually, I see them every weekend.  They pull tires, jump cones and just generally kick up a LOT of sand.  Every time I see them, I think of the study that physical therapist, Andre Labbé, relayed in a continuing education course last August.  Labbé teaches at Tulane University and he and his colleagues looked at the performance of varsity football teams from 5 local high schools.  Four schools were from wealthy areas and one was not.  They measured performance in terms of two categories. The first was a measurement of how much weight can these kids lift, how fast can they run, etc.  The second measurement was a measurement of function.  How quickly can they change direction, recover from a fall, rebound or avoid a tackle, etc.  So, to me, the non-football player it seems the second measurement would be much more important to how the team actually plays.  Who cares how much weight you can lift if you can’t scoot around a tackle and get the touchdown?

The wealthy schools excelled in the first measurement. They had all the fancy gym equipment at their schools and they used it.  The kids were strong. They were fast.

The kids from the poor school didn’t fare so well on the first measurement but knocked the socks off the other schools when it came to function.  Labbé spoke to the coach: “How are you doing it?” Labbé and his team expected the first measurement to correlate directly to the second measurement and it did not.  Lifting more weight did not mean better performance on the field.  So how were the kids that didn’t have any special equipment excel on the field?  Here’s the coach’s answer:

I train the kids on the beach.  First they run in the hard sand by the water’s edge, then they get moved to the soft dry sand.  After that, they do drills an ankle deep in water, then knee deep.

Makes sense why these kids aren’t toppling as easily when they are getting pushed around by linebackers. They are used to it.  The sea, as anyone from New Orleans will tell you, is unpredictable and won’t flinch because you might look tough.

Labbé went on to talk about the importance of working all of our post-rehabilitation clients on unstable surfaces.  He even had a sandbox in his clinic for a period of time.  My next studio?  It’ll be on the beach.  Best therapy in more ways than I had ever thought.

Back Pain? Throw on a Back Pack

Monday, August 22nd, 2011 by Karena

This post could have been titled: How to heal back pain with a back pack. And no, I’m

My back was crying today but I had a 6-mile hike planned.  Hence, the 12-pound back pack

My back was crying today but I had a 6-mile hike planned. Hence, the 12-pound back pack

not talking about filling it with muscle relaxants to get you through the day. I’m talking about the work of Stuart McGill, PhD. He is a kinesiologist out of the Univeristy of Waterloo and has done extensive research on the best ways to heal back pain.

One of this methods includes wearing a back pack with 15-25 pounds in it. Sounds crazy, huh? The theory behind it is that if the weight is placed low in the back pack, it aids the spine extension muscles, so it helps to keep you upright. If you are bent over your spine muscles aren’t really working they are in a holding pattern; it is more like they are holding on for dear life to keep you from going nose-first into the dirt instead of acting to give strength and mobility to the spine.

Dr. McGill’s recommendation is that you wear the pack and walk on uneven terrain. Hiking a dirt path would be great. The small subtle changes in the terrain force your spine to accommodate forward and back, side to side twisting and side to side bending.

I had a chance to test his advice three years ago after back surgery. I stayed at about 10 pounds in a fanny back and it worked really well. I was able to go about 30% farther with the pack then without it. I had another “opportunity” to test it today. My back decided to get super-angry after mountain biking this morning and my friend and I still had a 6 mile hike planned for the afternoon. I was hurting. Big-time.

So I let my friend wrangle both dogs, I threw a lot of water bottles in the bottom of a pack and gingerly started making my way along the trail. Ow. Ouch. Holy be-geezus… But it got better. It loosened up. And I did the 6 miles. Tonight, I can feel my back. I iced and I’m getting ready to take some Aleve but it’s good. We are planning another hike tomorrow and my back pack is ready.

How to do Pilates exercise for Multiple Sclerosis and Muscular Dystrophy

Monday, August 22nd, 2011 by Karena

It’s funny how certain types of problems show up in the studio in waves.  My most recent wave has been severe muscular degeneration in the form of multiple sclerosis and muscular dystrophy.  With both scenarios it was, first,  important for me to explain to my clients that exercise is not going to return strength to the muscles that have been affected by the disease.  What we can do is strengthen the muscles that are not affected and increase coordination in those muscles as well.

And the coordination will be key.  Coordination in the small musculature so that the body’s muscles can work together synergistically and effectively is a component that is lost whenever there is an injury.  To return coordination to some of those small muscles in the case of severe muscular degeneration will be even more valuable.

Here’s the video with one of my favorite exercises for muscle loss.  Let me know if you have any questions.  Karena

How to do Pilates exercise for Multiple Sclerosis and Muscular Dystrophy

Energy Medicine

Friday, August 12th, 2011 by Karena

Fact: Anytime your body takes an action, muscularly or neurologically, there is an electric current causing that change.

An idea unaccepted by science at the beginning of the 20th century, but an idea so accepted now that we measure the body’s electricity to diagnosis and heal.  Ever had an electrocardiogram or ECG?  The ECG measures the heart’s electric pulses to determine if there is a problem.  Ever had electric stimulation in physical therapy? That’s an electric charge used to stimulate activity to an area of the body where the electric pulse may have become quiet due to injury. Restore the electric current and you restore health.

Fact: Anyplace there is an electric current, physiologically there is a resultant magnetic field.

A bit of science that has MEG’s (magnetoencephalograms) being used in place of EEG’s to study the brain’s magnetic fields.  Interestingly, the magnetic fields are able to pass through the tissue of the brain to the outside of the body undistorted for easier analysis, not the case when using the brain’s electrical current for diagnosis. In other magnetics, have you heard of an MRI (magnetic resonance imaging)?

So what?

Yeah, I heard you. Big words.  Little meaning.  Not so fast, Cowboy. The results of this work have implication in everything you do, especially healing.  If the body’s magnetic fields are :

  • Arriving outside your body undisturbed, and
  • We can see where a physical or neurological problem is through the analysis of those fields, then
  • Healing becomes a matter of manipulating those magnetic fields to create health.

Doctors prescribe magnet therapy for injuries that won’t heal (pulsed electric magnetic field therapy), for example.  But what about in terms of all forms of alternative therapy? If the goal is to manipulate the magnetic field then there becomes more than one way to do that.  James Oschman, PhD, has found the same magnetic field manipulation possible with many forms of healing; it doesn’t matter if it is massage, acupuncture, surgery, physical therapy or Pilates . All are manipulating the magnetic field.

Poses the question of which therapy is most effective? Well, it would be the one, that for you, creates the most change in the magnetic field.


I’ll leave you with this thought: The heart has the strongest electric current/field in the body and therefore the strongest magnetic field reaching outside the body.  While the electric field cannot be measured away from the body, the magnetic field can.  The heart’s magnetic field can be measured up to 15 feet away. Scientists assume that when their instruments become more sensitive that it will be considerably farther than that. Ever wonder why you can feel someone across a room?  Across a city? A country?  Ever wonder why coincidences can be so strong?  Yeah, I think that might be why.

How to Write an Exercise Book

Thursday, December 30th, 2010 by Karena

I recently got the message that a friend of a friend is ready to write a Pilates book but didn’t know where to start.  She was looking for some advice in that direction.  Here are a few thoughts that I have about that.

First, WHY, do you want to write a book? You must have a very strong message that no one else is communicating, or perhaps not communicating well.  I wrote OsteoPilates and am now finishing up ScolioPilates (procrastinating at the moment as you can see) for those very reasons.  For OsteoPilates, the information about safe exercise for osteoporosis was just too difficult to find for the average person (read: non-exercise professional) and for ScolioPilates, there is great information out there but it can be extremely difficult and confusing to follow. If you don’t have a strong message then I can’t understand why anyone would be compelled to spend that much time at a computer.  Especially an exercise professional who is used to being in constant motion.

If you have a message and are determined to get it out there.  Then the next thing you need to do is write.  I know, sounds obvious.  But honestly, finding time to write is one of the most difficult things you will do.  You have to be very self-motivated.  You also have to be willing to change your teaching schedule.  Give yourself your best hours to write.  My New Year’s present from my husband?  Every Monday, Wednesday and Friday, no clients are scheduled until 3pm for me.  My most productive hours are early.  At around 2pm, I start falling asleep at the computer. Going out to teach at that time instead, gets me engaged and moving again. I read a quote recently from J.K. Rowling, the author of the Harry Potter series. She said that she still has to fight for time to write.  “It’s like people think these books write themselves.” And no truer statement could be made.  From the very beginning to the most successful writers your friends and family will have trouble understanding that you cannot change your writing schedule for a lunch date, party, doctor’s appointment, etc. etc.

Next, decide if you are going to publish or self-publish.  If you are going to self-publish, write until your book is done. If you are going to get an agent and go with a publisher (I don’t recommend it for small niche markets like pathologies), then you can submit your book after you’ve written two chapters along with a proposal to an agent. Try Michael Larsen’s “How to Write a Book Proposal”.  It’s very, very easy to follow and your book will be only a hundred times better for doing it.  Once you have found an agent, the agent will be in charge of looking for a publisher.  The publisher will offer you a contract and an advance on royalties and then you will write the rest of the book.

Last, you will market, market, market, market.  You will do this whether you have a publisher or not.  Most people want a publisher because they don’t want to be in charge of marketing.  Well, sadly, neither does your publisher.  In fact, if you don’t present your own very strong marketing plan in your proposal they won’t pick up your book (usually).  You are in charge of marketing either way.  When OsteoPilates came out, my publisher lined up 10 radio interviews nationwide.  A very modest effort.  But it is very, very expensive for them to market their authors so it’s not surprising that they didn’t spend more on a first-time author.  I am self-publishing my 2nd book, ScolioPilates, since I feel it is just too niche to share the royalties with a publisher and my 3rd book… well, that’s looking like it is more for the masses, so I’ll see about that one.

That is the extreme bare bones of it.  I know you’ll have questions. Please post them here so we can keep the discussion going.  It’ll help you and it’ll help the rest of us.

Exercise Reduces Scoliosis Pain and Curvature

Friday, December 10th, 2010 by Karena

Exercise reduces scoliosis pain and curvature. That’s the good news.  The really good news is that we have studies published in peer-reviewed medical journals to back up those claims. I chose three for you to look at.  If you go to PubMed and search ’scoliosis exercise’ you’ll find a few hundred more.  These are the studies that are the basis of the exercises in my book, Scolio-Pilates.

1. In 2003, a study of adolescents with scoliosis showed a significant reduction in the degree of curvature over the course of one year using exercise alone. The Cobb angle, used to measure the degree of a scoliosis curve, was reduced on average from 26.1 degrees to 17.85 degrees with exercise alone. The type of exercise used in the study is referred to as the Schroth Method, designed by Katharina Schroth in the early 20th century. Her exercise program for correcting scoliosis is the building block that all modern day therapeutic exercise programs stand on and is described in the book, Three Dimensional Scoliosis.  Her exercise program relies on lengthening and de-rotating the spine, used since the time of Ancient Greece to correct scoliosis, along with a strengthening program.

Read the entire study at PubMed: The efficacy of Schroth 3-dimensional exercise therapy in the treatment of adolescent idiopathic scoliosis in Turkey. Saudi Med J. 2005 Sep;26(9):1429-35.

2. A 2010 study  shows that asymmetrical exercises were effective in engaging the muscles on the concave side of the scoliosis. The concave muscles, or muscles on the non-hump side of the scoliosis, are generally in a state of severe atrophy. The weaker these muscles become the more the scoliosis is allowed to progress. The study concluded “that these exercises may advance care of patients with scoliosis.”

Source: Schmid AB, Dyer L, Böni T, Held U, Brunner F., Paraspinal muscle activity during symmetrical and asymmetrical weight training in idiopathic scoliosis.Journal of Sport Rehabilitation, 2010 Aug;19(3):315-27. Read the complete study here.

3. With scoliosis, there is a concern surrounding pulmonary (lung) function because of the mis-shapen and rigid ribcage housing the lungs. A rigid ribcage will make it harder for the patient to breathe normally and lung disease becomes a concern.  This study shows that exercise increased mobility in a rigid ribcage and greatly increased vital capacity, measured by the amount of air exhaled, in scoliosis patients.

Source: Weiss, Hans-Rudolf, M.D., “The effect of an exercise program on vital capacity and rib mobility in patients with idiopathic scoliosis.” Spine, Vol. 16 (1/1991). Read the complete study here.

As a result of these studies and also my own scoliosis getting much worse after a discectomy surgery three years ago, I started employing the three-dimensional techniques from the Schroth Method and applying it to my Pilates work.  And even though I was certain I was headed back to surgery, the pain in my spine subsided.  I used the method so successfully with other scoliosis clients that I decided to put the exercises into a book: Scolio-Pilates.  If you are interested, there is more information here about the book. Good luck!!