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Archive for the ‘For Professionals’ Category

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!!

Finding a Hamstring Imbalance: Osgood Schlatter Disease continued

Monday, November 1st, 2010 by Karena

zac lowYou’ll see the last post was on Osgood Schlatter as well.  Because of the imbalance in the vastus medialis (see last post) I wanted to check the hamstrings a little more closely today when this client came in.  This is how I did it:

  1. I put Zac (our 15 year old client with Osgood Schlatter) prone on the long box facing the foot of the reformer.
  2. I sprung the reformer with one each of the red, blue and yellow springs.
  3. I put the foot loops over the arches of his feet.
  4. I had Zac bend the knees to pull out most of the slack out of the cords. (about 120-115 degrees)
  5. Zac performed hamstring curls in parallel, external rotation and internal rotation. He did 5 of each with both legs (grooving the motion) and then 5 of each with one leg only (dropped the blue and  yellow springs)
  6. This exercise showed a weakness in the hamstring that creates knee flexion with hip extension in internal rotation.  Or in simpler terms: His right leg was much weaker than the left when the knees were together and feet dropped open while trying to perform a hamstring curl.

Homework: I added to Zac’s homework with the exercise in the pic.  He is in internal rotation and he is pulling against the weight of the theraband.  I am having him do all positions on both legs, double-leg and single leg with the theraband and the help of his very amazing mom.  I am also having him do extra work on the position that is most weak (see #6 above).

Exercises for Relieving Sciatic Pain

Monday, November 1st, 2010 by Karena

When it feels like a gnarly-toothed troll has taken up residence in my tush, then it is obvious that my sciatic pain is back.  Grrr.

I have had my fair share of sciatic pain but it’s been a few years since it has been bad and this week?  VOILA!

Roll out your sciatic pain on a 6" foam roller.  Ahhhh..... relief.....

Roll out your sciatic pain on a 6" foam roller. Ahhhh..... relief.....

Our teaching schedule became a little busier this month and my sciatic is now a cranky little putz.  Here’s what I do for my clients and now, again, for myself when the troll returns.

5 ways to Give the Boot to the Pain in Your Bootie (Sciatic Pain)

  1. Walk 20-30′ briskly on a zero incline. If the pain increases stop. The idea here is to loosen up the spine and therefore loosen up the bootie.
  2. If walking without a limp is impossible, then I would recommend medium-light weight on the Pilates reformer.  Continue for 20-30′. (See why the weight has to be light-ish?) The purpose of this is the same as #1; hence the long time period.
  3. Side-lying leg work. Lie on your side. Bend the bottom leg and straighten the top.  Lift the top leg off the floor just to hip height (10x’s). Follow this exercise be small leg circles. Again no higher than hip height. And again 10 in each direction.
  4. Use a 6″ diameter foam roll to steamroll your tush.  See the pic. This exercise is similar to a deep tissue massage of the area.  I also like to ’steamroll’ the IT Band.  The IT band is on the side of the leg between the knee and the hip. Don’t roll over your hip or knee bones.  They will NOT appreciate it!
  5. A popular stretch for sciatica as mentioned by @MelMajoros on Twitter is the ‘Figure Four’ Stretch.  Lie on your back with knees bent, soles of the feet on the floor.  Place one ankle on the opposite knee. Put your hands under that opposite knee and pull it to your chest.  Ahhhhh… relief!