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Posts Tagged ‘pilates’

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

Back Hurts When You Sit?

Thursday, September 16th, 2010 by Karena

As far as I can tell that is the best kind of back pain to have.  Lucky you!

In very broad terms, I see two

All our happy hours at our computers can be the worst thing for back pain

Many happy hours sitting at the computer can make for a very sad spine.

types of back pain clients:  The first has increased pain when they are still, especially sitting, and the second group has increased pain when they are moving.  In both scenarios great improvement can be made to pain levels but, generally, the first responds most quickly to therapeutic exercise or pilates exercise.

If you feel pain when you are sitting but feel relief when you get up and walk around the fix is pretty obvious: Move more.   As a rule, even painful joints have pain-free ranges of motion.  Maybe your back hurts when you do ‘X’ but you can still do ‘Y’ and ‘Z’.  That’s very common, so be sure to continue to do ‘Y’ and ‘Z’. The importance of moving, moving, moving is in this short little note. Take a peek if you haven’t seen it already.

I had a frustrated client today. He said: ‘Exercise isn’t going to change the fact that I have a bone spur or how the bone spur pushes on the nerve and hurts like heck.’  I agree on Part I: Your bone spur will not be affected by exercise except that it may not get larger if your alignment is corrected.  I don’t agree with Part II: That exercise won’t change the pain you feel from the bone spur pressing on a nerve.  When did your pain get bad?  Six months or 2 years ago?  And when did you develop that bone spur? Probably long before that.  If we age inactively then the muscles supporting the area around the injury (the bone spur, in this example) become weak and offer less support in a position of great compression (sitting).

Get exercising. Get stronger. Lose the pain. If you can walk without limping, take short walks that don’t flare up your back muscles and then find a few toning exercises to take care of your weak spine muscles and butt muscles.

Use the navigating tabs to the left to go to find free exercises for back pain: Look up Back Pain Series 1-8.  Also, our DVD for exactly the issue of weak spines can be found under the store tab on this site.  Please let me know if you have any questions!

Stand Up Straight! It’s Better than the Gym

Tuesday, September 14th, 2010 by Karena

I had two new clients today. I spent almost the entire hour with each of them working on standing up

Typical Sway Back Posture

Typical Sway Back Posture

straight.   Both of them are post-rehabilitative clients that are coming to me for pain relief so there is no way of moving them forward without getting their alignment pretty close to perfect.

It is impossible to retrain any muscle if it is already too long or too short because of poor posture. For example, using the picture of a typical sway back posture to the right, the pectorals (chest muscles), the gluteals (tushie muscles) and the upper trapezius (back of the neck) are all going to be tight.  And even though they are tight, they won’t be strong.

Also, using the picture can you determine which muscles are going to be over-stretched?  The hip flexors (fronts of the hips), the abdominals, the lower trapezius and rhomboids (mid-back muscles) and the scalenes or the muscles at the front of the neck will all be over-stretched and saggy and weak.

So what is working to keep this woman vertical? This posture, along with other poor postures, pretty much allows one body structure to rest on top of the next without much muscular support. What happens to the muscles if you pull the alignment back where it should be? The short, tight muscles are lengthened and stretched. The over-stretched, weak muscles strengthen. In fact, the two women I worked with today had this sway back posture that we are talking about and after working on the improved alignment for just 5 minutes they both complained of muscles fatigue in their spinal muscles.  Very normal.  Those muscles will strengthen quickly and they won’t feel that muscle fatigue for long.

A quick word about the abs before I have to exit to wrangle a couple of dogs…  In all poor postures, the abdominals are generally saggy and weak.  While we have a nice bony structure towards the back of our torsos, the abdominal muscles are entirely responsible for keeping the fronts of our torsos intact (read: holding your guts in).  Your tummy will be flatter with better posture because you actually made room for your organs by standing up straight.  If you aren’t standing up straight, there is nothing holding your guts in.

The moral of the story?  Stand up straight.  When facing side to the mirror your ear should be in line with your shoulder, which is in line with the hip, which is in line with the ankle. No crazy curves with hips and spine and chin breaking that nice straight alignment.  And then….  Suck in your guts.  Literally.

Big Changes Require, well, Big Changes

Thursday, August 12th, 2010 by Karena

That retreat I went to two weeks ago?  The leader gave everyone two things to do for 30 days: write and exercise outside daily. The writing is easy; the exercising daily, that’s easy too.  It’s the exercising outside that is a big push for me.

I’m willing to put up with the discomfort because I’m ready for change even though I really don’t know what that change will look like. More like: ‘Surprise Me, Universe!’ And if I get up every morning and eat the same food, take the dogs on the same walk,  do the same exercise, talk to the same people, then it just isn’t logical that things would change with so much same-ness.

Turns out that I wasn’t alone in my sentiment to ’stop the same-ness’.  I have had three new clients come to me in the last week not to get fit but to catalyze change.  Two clients want to come four times a week and one wants to come once a week.

The first is a professional woman who absolutely insists that we not ‘beat up on her’.  She said: ‘I know being stronger, more toned will be a side-effect, but I’m coming everyday because I want to do things differently and I know that making the appointments will keep me committed to ‘doing things differently.’

The second client wants to be able to commit more time to his young family and to a profession in which he excels on a national level.  He is curious to see how far he can take his profession if he has the stamina to pursue it.

The third client simply wants to be able to go through range of motion exercises so that he regains range of motion throughout his whole body and then never loses that ability again.

Not one of these three clients grabbed their guts and said: ‘I need you to get rid of this’.  Not one said: ‘I need to lift my sagging derriere’ or ‘I want to look 10 years, 15 or 20 years younger’ or ‘I have a wedding in 6 weeks’.  It was much more personal than that. Much broader than that. They were all looking for change, yes, but they were interested in using exercise as the catalyst not as ‘the change’ itself.  Cool, huh?

Calcium Supplements Raise Heart Attack Risk 31%

Monday, August 2nd, 2010 by Karena

According to the British Medical Journal (July 2010), calcium supplements may increase bone density but they do not reduce fracture risk. The supplements have also been found to increase your heart attack risk by 31%.  So, I’d say it’s time to start looking at other options for obtaining your calcium and for reducing your fracture risk.

To reduce your fracture risk, I recommend this exercise: Weighted Spine Extension.  The link below goes to a previous blog that describes a single exercise that can reduce your fracture risk 300%. That is not a typo. 300%!  That’s huge.  (Mayo Clinic 2002). See the exercise here: I want to reduce my fracture risk!

Now for the recipes.  Many people taking calcium supplements are doing so because they get

Rhubarb is high in calcium! Who knew?

Rhubarb is high in calcium! Who knew?

bloated or gassy or just experience pain from eating dairy products.  You don’t have to eat dairy to get loads of calcium. And the really good news is that the dairy alternatives generally carry all kinds of amazing anti-oxidants that are going to do a lot more for you than just keep your bones safe, but more on anti-oxidants in a future post.

Kale and Plum Vinegar and Strawberry Rhubarb Sauce are the treats awaiting you. Both kale and rhubarb are high in calcium.

Kale and Plum Vinegar

2 bunches of Kale cut into one inch widths
1 t minced garlic
1 onion; halved and sliced into crescents
2 T of plum vinegar

Boil the kale for about 3-7 minutes until tender.  While that is boiling, steam-fry your onion and garlic. When the kale is tender, drain it and add it to your onion and garlic. Add the plum vinegar and stir fry for about 2 minutes. I like to put the kale in a circle around the dinner plate with brown rice and beans and fresh tomatoes in the center. Enjoy!

Strawberry, Rhubarb, Rose Water Syrup

2 cups sliced rhubarb
2 T fresh squeezed orange juice
1 cup turbinado
1/2 cup water
1 T corn starch, dissolved in 2 T water
2 cups strawberries, sliced
1 tsp rosewater

Toss the rhubarb with the orange juice and turbinado. Bake at 425 degrees for 10 minutes or until the rhubarb is cooked through. Let cool at room temperature. In a saucepan, combine the water, 2 T turbinado and bring to a simmer. Whisk in the cornstarch slurry and cook for 2-3 minutes until the liquid becomes clear. Stir in the strawberries and the rhubarb and the rosewater. Refrigerate 2 hours or until well chilled.

Recipes: These recipes are from The Artful Vegan. The Artful Vegan is a cookbook created by The Millenium Restaurant in San Francisco. I cannot recommend this restaurant enough. Take your non-vegan friends and you’ll have some converts for sure.  Here’s the link to Amazon if you’d like to check the book out: The Artful Vegan.

New Favorite Exercise for Stabilization

Monday, May 10th, 2010 by Karena

Hey, Everyone! Just a quickie today and I don’t even have a pic so we’ll all have to tune into the same Pilates Psychic channel so you can ’see’ what I’m talking about here.  I have been using this exercise for the last three weeks for:

  1. Hip Extensor Strength
  2. Quadricep eccentric contraction
  3. Glut med, min, endurance
  4. Soleus and tibialis anterior endurance
  5. Spine stability
  6. Pelvic stability

Here’s how it goes:

  1. Stand on the side of the reformer facing the footbar with the right leg next to the reformer. The heel of the right foot is about 4″ forward of the shoulder rest (4″ towards the footbar but on the floor).
  2. The left foot goes on the shoulder rest with the toes in extension and the ball and heel of the foot on the actual shoulder pad.
  3. With, of course, perfect alignment, press the left hip into extension.
  4. I give my client a six foot dowel to hold for balance. Watch for hyper-extension of the right knee and accommodations in the low back

Notes: Upon extension, if your client has little hip extension or tight hip flexors the left knee may meet the line of the right knee but may not extend beyond that point.  As the left hip extends be sure that your client is not ‘dumping’ into the low back.

I’ve been giving this exercise to my low back pain clients for increasing pelvic and spine stability. I’ve also used it for a client with a hip replacement to really zero in on the hip extension process without a whole lot of extraneous ’stuff’ going on.  And most recently I’ve used the exercise with a knee pathology.

If you have a variation on this that you love, let me know! I’m always looking for new things.  K

Quotes from the Conference

Monday, April 19th, 2010 by Karena

Really invaluable quotes from the Body Mind Spirit Expo in Santa Clara, California April 2010.  These quotes are only from the instructors I worked with… Can you imagine if we could collect all the amazing quotes from all the instructors there??? If you were there and have a quote to add, please do!

P.S. Most of the quotes are from Mary Bowen.  She was our wonderful keynote speaker, instructor and I had lunch with her one afternoon.  And let’s face it.  She is extremely quotable!

Inspiration from the Conference

Inspiration from the Conference

‘My spine finally released at 75 years old. I can’t die now I have so much more to do!’–Mary Bowen, 80-years-old at the time of the conference

‘There are as many ways to do Pilates as there are people doing Pilates. There is no method that will adequately represent you. The more original you get the more successful you will be.’ –Mary Bowen

‘I love cats. Cats taught me how to release the spine.’–Mary Bowen

‘I didn’t breathe until I was 37, after work with Joe stopped.  Everything was too locked and tight and breathing only happened in the chest.’–Mary Bowen

‘Joe left you very creatively, freely to explore. If he approved of what you were doing, he [Joe] would gruffly say, ‘That’s good. Use your whole body.’–Mary Bowen

‘At the conference, do your second best. You’ll have a much better time and it will give you some breathing space.’–Mary Bowen

‘I just love this necklace.  It is made up of the fur of all my dead cats.’–Mary Bowen

‘To be terrific, you have to be specific.’–Allen Menezes

‘Effortless power.’–Eric Cobb

‘Google out, Zoom in.’–Madeline Black on assessing your client’s alignment

‘Shotgun approach.’–Madeline Black on looking at a global approach as opposed to looking singularly at one system

‘Don’t have an enemy because you’ll turn out just like that person.’–Mary Bowen

‘I give absolute permission for each of you to do Pilates however you want to do it.  As long as you are genuine.’–Mary Bowen

‘I couldn’t create a training program because it means committing to one god.’–Mary Bowen

‘If you are doing what you love and doing it from the roots of your being you are going to be valuable. It’s going to work out.’–Mary Bowen

‘The most important thing you can do is get them [your clients] in the soles of their feet and keep them there. Then they know where they are coming from.’–Mary Bowen

‘Never assume that what you say, they [your clients] know.’–Pat Guyton

‘Star everything you don’t like to teach and practice it. Figure it out.’–Pat Guyton

‘No breath, no core.’–Allen Menezes

‘I move my body and see if the equipment follows, that’s my journey right now.’–Pat Guyton

‘You all need to take the PMA exam.’–Mary Bowen