Hi
I have been practising Pilates for quite a few years now, it was only when I stopped doing it that I realised what the benefits of it are. We often laugh in our classes, that if anyone just happened to look through the window they would think that all we were doing was lifting our legs up and down, and not doing much at all! But if they looked even closer they would see the pained expressions on our faces and if they came into the room, they would hear the grunts of pain (good pain!) as we engage the deep core muscles.
Practising Pilates is giving your body what it wants, your skeleton wants to be correctly aligned and your muscles want to support the skeleton in it's goal! All to often in modern life we are bending our bodies into positions that they are not designed to be in - think bent over a computer, lounging on the sofa in front of the tv or driving a car.
Just look at a toddler bending to pick something up - they do it properly, bend from the knees rather than the hips and extend up. Children have great posture, they haven't been subjected to sitting for hours in one position, slouching in chairs and generally learning bad habits - they still run about, jump and generally do the things that humans are designed to do.
What are our bodies designed to do?
Looking at our anatomy - we are designed to walk upright (think how many animals have gluteals (butt's) like humans?), we're beautifully designed to run, jump, throw, climb, push and pull heavy objects - all of these things your body is perfectly adapted for to enable it to move in a number of ways. Think of our big muscle groups;
- the quadriceps designed to hold your pelvis upright whilst contracting to pull the leg forward.
- the hamstrings - opposite of the quads, pulling the leg back
- the gluteals - big muscle group designed to keep body upright and move the leg
- the biceps - strong arm muscles to enable throwing action or lifting action
- all of the big back muscles (trapezius, latissimus dorsi) all designed to hold your spine upright whilst helping the limbs move
How much correct movement do you actually do during your average day?
Probably the average person will do a bit of walking, maybe a bit of lifting (bag or baby), some carrying, perhaps a bit of pushing (the vacuum?), bending to get in the car - not much really, when you think what the body is designed to do. Also have a think about when you're actually doing this stuff, how much of it is with the body in it's correct alignment? So think of carrying a heavy bag on one shoulder, carrying a baby on one hip - think about what that's doing to your body, putting extra pressure down one side, pulling the pelvis out of alignment. So even when we're doing the good stuff - are we actually doing good stuff for our bodies?
Why Pilates?
When you first start practising Pilates you will feel a couple of things;
1. Going to a class will feel like having an anatomy lesson!
2. Your teacher will be obsessed with your alignment (be prepared to be pulled and pushed).
3. What you probably think is good body alignment is actually not! (If you've never practise any discipline where alignment was important - dance, martial art, a technical sport - then you will probably have no idea when your body is correctly aligned). This will feel very strange at first.
4. There are too many things to remember - pelvic floor engagement, pelvic stability, engaging the transverse abdominus (see what I mean about anatomy?), correct alignment and BREATHE!! It will feel like learning to drive again, and that's what you are doing - you're learning to drive your body.
5. The time will fly over - this I promise, you'll be too busy trying to remember all of the above, whilst actually trying to do the exercise that you will forget all about your worries, stresses and the time. Hence why Pilates is a great mind/body workout.
So give Pilates a go - your body will thank you for it, and soon you'll start feeling the difference - you'll be walking a little taller, thinking about your posture (and therefore improving it - 'where the mind goes the body will follow' - Joseph Pilates) and as a by-product getting some strong core muscles and some serious muscle tone. The changes are subtle, and it's only when you stop that you realise the benefits.
Let me know the benefits you've experienced through Pilates, your comments are welcome.
xxx
Showing posts with label Pilates. Show all posts
Showing posts with label Pilates. Show all posts
Saturday, 15 March 2014
Saturday, 1 March 2014
Yoga v's Pilates
Hi
This is something that we get asked alot, both Yoga and Pilates usually get put together into the same category and there are many similarities, but there are also some major differences.
Both Pilates and Yoga are standalone exercise programs that don't really fit into any of the normal moulds for exercise, both emphasis the mind/body connection and help lower stress levels. Everyone should include some practice of this sort into their lives, and it's just a matter of trying them out to find out which one is best for you. (Within Yoga and Pilates there are also different forms depending on which teacher you get - so if you're trying to decide between the two, it might be best to try a few different teachers to get the right match for you).
1. Origins
Yoga is based upon ancient beliefs originating in India, it can be found in Hinduism, Buddhism and Jainism. It has evolved over many years into several different branches - Hatha, Iyengar, Ashtanga to name but a few.
Pilates was developed in the 1920's by Joseph Pilates an athlete who took elements of dance, yoga, gymnastic, boxing and martial arts training, to develop his system of exercise into a full body program that emphasises proper alignment, good technique and correct breathing.
2. Mind/Body/Spirit
Both programs emphasis the mind/body connection, but yoga adds the extra element of spirit through meditation. Pilates is based more on anatomical correctness (sometimes it will feel like an anatomy lesson), focus and concentration are achieved through correct engagement of the required muscle.
3. Movement
Both Pilates and Yoga focus upon correct movement whilst maintaining alignment. In Pilates you will find that you are moving the muscles more to increase the load; whereas in Yoga through the postures, you will find that you get yourself in position and then hold it there thus creating an isometric contraction. Both programs focus upon flexibility and spine strengthening. Pilates is more about core engagement and correct technique, the focus is on quality and not quantity.
4. Breathing Techniques
Breathing is an important part of both practices (and life!!). Breathing in Yoga is taken on a deeply spirtual level - especially in flow based classes (such as Ashtanga), where breath is matched to movements and postures. In Pilates a special breathing technique is employed called 'Thoracic Breathing' which basically means keeping the core engaged and taking the breath further down into the bottom of the lungs, 'exhale on effort' is used to ensure that muscles and breath are combined.
5. Calories burned
Neither programs will get the heart rate up sufficiently high enough or long enough to gain cardio benefits - so that is why it is important to include some cardio exercise into your program, but you will build up strength and therefore muscle (which in itself burns more calories). A beginners yoga class will burn about 145 calories per hour, whereas a power yoga class will burn about 250 calories. A beginners pilates class will burn about 175 calories per hour, where an advanced class will burn between 250-350 calories.
They both work! - Both of the methods are time tested, and have stood this test of time because they work. Both have benefits for posture, strength and muscle toning, and both will increase your flexibility. Just find the one right for you - or as they are both designed as different programs why not combine them - as they can be complimentary.
This is something that we get asked alot, both Yoga and Pilates usually get put together into the same category and there are many similarities, but there are also some major differences.
Both Pilates and Yoga are standalone exercise programs that don't really fit into any of the normal moulds for exercise, both emphasis the mind/body connection and help lower stress levels. Everyone should include some practice of this sort into their lives, and it's just a matter of trying them out to find out which one is best for you. (Within Yoga and Pilates there are also different forms depending on which teacher you get - so if you're trying to decide between the two, it might be best to try a few different teachers to get the right match for you).
1. Origins
Yoga is based upon ancient beliefs originating in India, it can be found in Hinduism, Buddhism and Jainism. It has evolved over many years into several different branches - Hatha, Iyengar, Ashtanga to name but a few.
Pilates was developed in the 1920's by Joseph Pilates an athlete who took elements of dance, yoga, gymnastic, boxing and martial arts training, to develop his system of exercise into a full body program that emphasises proper alignment, good technique and correct breathing.
2. Mind/Body/Spirit
Both programs emphasis the mind/body connection, but yoga adds the extra element of spirit through meditation. Pilates is based more on anatomical correctness (sometimes it will feel like an anatomy lesson), focus and concentration are achieved through correct engagement of the required muscle.
3. Movement
Both Pilates and Yoga focus upon correct movement whilst maintaining alignment. In Pilates you will find that you are moving the muscles more to increase the load; whereas in Yoga through the postures, you will find that you get yourself in position and then hold it there thus creating an isometric contraction. Both programs focus upon flexibility and spine strengthening. Pilates is more about core engagement and correct technique, the focus is on quality and not quantity.
4. Breathing Techniques
Breathing is an important part of both practices (and life!!). Breathing in Yoga is taken on a deeply spirtual level - especially in flow based classes (such as Ashtanga), where breath is matched to movements and postures. In Pilates a special breathing technique is employed called 'Thoracic Breathing' which basically means keeping the core engaged and taking the breath further down into the bottom of the lungs, 'exhale on effort' is used to ensure that muscles and breath are combined.
5. Calories burned
Neither programs will get the heart rate up sufficiently high enough or long enough to gain cardio benefits - so that is why it is important to include some cardio exercise into your program, but you will build up strength and therefore muscle (which in itself burns more calories). A beginners yoga class will burn about 145 calories per hour, whereas a power yoga class will burn about 250 calories. A beginners pilates class will burn about 175 calories per hour, where an advanced class will burn between 250-350 calories.
They both work! - Both of the methods are time tested, and have stood this test of time because they work. Both have benefits for posture, strength and muscle toning, and both will increase your flexibility. Just find the one right for you - or as they are both designed as different programs why not combine them - as they can be complimentary.
Wednesday, 19 February 2014
Half Term Pilates Workout!
Hi All
Even though it's the half-term holidays, no need to let your Pilates training slip! Take just 20 minutes three times per week and do the following exercises, that will then ensure that you are keeping that spine moving and getting the joints lubricated.
This programme is designed for those already attending our classes - full explanation of the exercises are given in class - where posture and technique are continually checked - this is designed as an aide memoir to be used between classes.
Ensure that you are feeling well before you attempt any of the exercises.
Remember the Pilates Principles of alignment, flow, centering, concentration, control, precision, flow and breath.
Start off with the Pilates Stance
- knees soft, second toe, knee and middle of the hip all in line. Rock pelvis backwards and forwards - to find neutral (where the pubic bone and hip bone are on the same plane).
Start taking deep breathes in and get the core engagement, engage the Transverse Abdominus and pelvic floor.
Roll shoulders back and down, pull head up tall. Without moving hips - lift up one leg to 90 degrees and circle the ankle, repeat other side.
Roll Downs x 4
Lie in relaxation position - find neutral pelvis
Knee lifts x 6
Shoulder Bridge x 6
Single Leg Circles x 6 each way and each leg
Abdominal Curl Ups x 6 with x 6 pulses at the end
Oblique Curls x 6 each side with x 6 pulses at the end
Lie on side - shoulders, hips, knees and ankles stacked - knees bent about 45 degrees, feet in line with bum -
Oyster x 6 single, x 6 pulses - then if able into bicycle legs x 6
Lie on front - find neutral pelvis
Dart x 6
Oyster - other side - as above
Rolling like a ball
Hamstring Stretch, gluteal stretch, threadneedle stretch, cat stretch.
REMEMBER - LESS IS MORE!
Enjoy!! xxxx
Even though it's the half-term holidays, no need to let your Pilates training slip! Take just 20 minutes three times per week and do the following exercises, that will then ensure that you are keeping that spine moving and getting the joints lubricated.
This programme is designed for those already attending our classes - full explanation of the exercises are given in class - where posture and technique are continually checked - this is designed as an aide memoir to be used between classes.
Ensure that you are feeling well before you attempt any of the exercises.
Remember the Pilates Principles of alignment, flow, centering, concentration, control, precision, flow and breath.
Start off with the Pilates Stance
- knees soft, second toe, knee and middle of the hip all in line. Rock pelvis backwards and forwards - to find neutral (where the pubic bone and hip bone are on the same plane).
Start taking deep breathes in and get the core engagement, engage the Transverse Abdominus and pelvic floor.
Roll shoulders back and down, pull head up tall. Without moving hips - lift up one leg to 90 degrees and circle the ankle, repeat other side.
Roll Downs x 4
Lie in relaxation position - find neutral pelvis
Knee lifts x 6
Shoulder Bridge x 6
Single Leg Circles x 6 each way and each leg
Abdominal Curl Ups x 6 with x 6 pulses at the end
Oblique Curls x 6 each side with x 6 pulses at the end
Lie on side - shoulders, hips, knees and ankles stacked - knees bent about 45 degrees, feet in line with bum -
Oyster x 6 single, x 6 pulses - then if able into bicycle legs x 6
Lie on front - find neutral pelvis
Dart x 6
Oyster - other side - as above
Rolling like a ball
Hamstring Stretch, gluteal stretch, threadneedle stretch, cat stretch.
REMEMBER - LESS IS MORE!
Enjoy!! xxxx
Friday, 7 February 2014
What are the Pelvic Floor muscles and why are they important?
After my recent soiree's with the monk - it's time to get back to business! So let's talk about the Pelvic Floor muscles - most people have a vague idea where they are located and what they do, but do you actually know how to isolate these muscles and their importance?
What are the Pelvic Floor muscles?
The Pelvic Floor are a large band of muscle that run in between your legs. Think of a hammock that is attached to your pubic bone at the front, runs inbetween your legs and attaches at the base of your spine at the back. The pelvic floor muscles support your pelvis, intestines, bladder and bowels, and are the muscles which give you control when you urinate (in both men and women). Along with the deep muscles of the back and the abdomen they form the 'core' which is central to Pilates practice.
Why are the Pelvic Floor muscles important?
As you get older the muscles can weaken and sag - this can cause prolapses (when organs are not sufficiently supported and drop into the pelvic cavity), poor bladder control and urinary incontinence. Weakened Pelvic Floor muscles can also contribute to an insufficiently supported core which can lead to abdominal or back pain and structural imbalances within the body.
As with any muscles the pelvic floor can be strengthened by carrying out the correct exercises and identifying the correct muscles to contract. In Pilates we spend a lot of time ensuring that the pelvic floor is contracted before any movement is performed, this is to ensure that the core is correctly engaged, and that the Pelvic Floor are used as their natural role as muscular support for movement.
Finding the Pelvic Floor.
The best way to find the pelvic floor muscles is to lie on the floor with your eyes shut, so that your brain can concentrate on the isolations, do not hold your breathe.
First start off with the back passage muscles (these are the ones you use to stop yourself passing wind) - try to isolate the muscle and draw it inwards and upwards (Inhale to prepare, and then engage on the exhalation). Ensure that no other muscles are contracting, it's common to feel the gluteals (bum muscles) contract, focus on ensuring the buttocks are not squeezing together or that the pelvis is not tilting.
Then move onto the front passage muscles - these are the ones you would use to stop yourself mid-flow when urinating. Again try to isolate the actual muscle, ensuring that nothing else is contracting, and draw it inwards and upwards. Ensure that nothing else is contracting such as the hip flexors, or inner thighs. See if you can hold the contraction for 5 secs on the exhalation.
(Women Only - obviously!) - The Vagina
Imagine drawing the walls inwards and upwards - the action of drawing inwards has to be performed first and then pulling upwards. It is helpful to imagine a elevator - first the doors have to close and then you need to lift upwards to the first floor (towards the belly button) and then see if you can lift even higher to the second floor (towards the ribs) - it is important to get the inward and upward action for this muscle.
(Men Only) - men also need to isolate the mid passage muscles - to do this imagine lifting the 'family jewels'.
Now that you can contract them in isolation, you have to try and contract all 3 muscles together and hold for about 10 seconds (on the exhalation).
In Pilates we always try to get around a 30% contraction (to enable you to gauge a 30% contraction, you need to pull the muscles in 100%, then let them out 50% and then let them out another 50%) - so it is a low level contraction that can be held for long periods of time. However, the degree of contraction depends upon amount of exertion required - but around 30% is a good gauge.
Points to Remember
What are the Pelvic Floor muscles?
The Pelvic Floor are a large band of muscle that run in between your legs. Think of a hammock that is attached to your pubic bone at the front, runs inbetween your legs and attaches at the base of your spine at the back. The pelvic floor muscles support your pelvis, intestines, bladder and bowels, and are the muscles which give you control when you urinate (in both men and women). Along with the deep muscles of the back and the abdomen they form the 'core' which is central to Pilates practice.
Why are the Pelvic Floor muscles important?
As you get older the muscles can weaken and sag - this can cause prolapses (when organs are not sufficiently supported and drop into the pelvic cavity), poor bladder control and urinary incontinence. Weakened Pelvic Floor muscles can also contribute to an insufficiently supported core which can lead to abdominal or back pain and structural imbalances within the body.
As with any muscles the pelvic floor can be strengthened by carrying out the correct exercises and identifying the correct muscles to contract. In Pilates we spend a lot of time ensuring that the pelvic floor is contracted before any movement is performed, this is to ensure that the core is correctly engaged, and that the Pelvic Floor are used as their natural role as muscular support for movement.
Finding the Pelvic Floor.
The best way to find the pelvic floor muscles is to lie on the floor with your eyes shut, so that your brain can concentrate on the isolations, do not hold your breathe.
First start off with the back passage muscles (these are the ones you use to stop yourself passing wind) - try to isolate the muscle and draw it inwards and upwards (Inhale to prepare, and then engage on the exhalation). Ensure that no other muscles are contracting, it's common to feel the gluteals (bum muscles) contract, focus on ensuring the buttocks are not squeezing together or that the pelvis is not tilting.
Then move onto the front passage muscles - these are the ones you would use to stop yourself mid-flow when urinating. Again try to isolate the actual muscle, ensuring that nothing else is contracting, and draw it inwards and upwards. Ensure that nothing else is contracting such as the hip flexors, or inner thighs. See if you can hold the contraction for 5 secs on the exhalation.
(Women Only - obviously!) - The Vagina
Imagine drawing the walls inwards and upwards - the action of drawing inwards has to be performed first and then pulling upwards. It is helpful to imagine a elevator - first the doors have to close and then you need to lift upwards to the first floor (towards the belly button) and then see if you can lift even higher to the second floor (towards the ribs) - it is important to get the inward and upward action for this muscle.
(Men Only) - men also need to isolate the mid passage muscles - to do this imagine lifting the 'family jewels'.
Now that you can contract them in isolation, you have to try and contract all 3 muscles together and hold for about 10 seconds (on the exhalation).
In Pilates we always try to get around a 30% contraction (to enable you to gauge a 30% contraction, you need to pull the muscles in 100%, then let them out 50% and then let them out another 50%) - so it is a low level contraction that can be held for long periods of time. However, the degree of contraction depends upon amount of exertion required - but around 30% is a good gauge.
Points to Remember
- Before you lift something heavy always engage your Pelvic Floor to support you back
- To avoid embarrasing leakage, engage Pelvic Floor before you jump or sneeze
- Practice Pelvic Floor contractions for 5 minutes a day
- Always engage the Pelvic Floor if doing abdominal exercises
Friday, 24 January 2014
Why is good Posture important?
I travel alot for work and I see it everywhere - people slouching in chairs or hunched over laptops, particularly on trains! Didn't your mother ever tell you to sit up straight? It drives me mad, I have the overwhelming urge to straighten people up!
Why is posture so important and what can be done to correct bad posture?
The term 'posture' refers to 'the carriage of the spine as a whole, the attitude of the body, or the position of the limbs' (Webster New World Dictionary), it also refers to the body's alignment and position against gravity whether standing, seated or prone so that no one area of the body is over stressed. The spine naturally has 4 curves, which act like a shock absorber and distribute the vertical pressure on the spine, when all the natural curves of the spine are in place, and the hip bone is on the same plane as the pubic bone, we call this the 'neutral spine' (a term used alot in Pilates).
Bad Posture
The sitting position is where most bad posture is seen, people tend to push their head forward from the spinal column whilst driving or working on a computer. This then causes the muscles at the back of the neck to have to do the job of the spine by pulling the weight of the head back, the spinal column usually curls forward too and the shoulders become rounded. This can cause the neck muscles to become fatigued and they will become strained and painful. The head weighs roughly a stone in weight, as the head is held forward of the spinal column the dead weight upon the body increases (imagine holding a bowling ball straight out in front of you all the time), this can then cause further pain down the spine, headaches, reduced blood and oxygen to the brain, fatigue and decreased range of movement when moving limbs.
The NHS recognises that 90% of all low back pain stems from;
- bending awkwardly
- lifting, carrying or pushing incorrectly
- slouching in chairs
- standing or bending down for long periods
- twisting or over-stretching
- driving in a hunched position
Bad posture has also been proved to influence our mood, a study led by Brian Meier, a psychologist at North Dakota University found that emotions have a highly physical basis, so sad thoughts could lead to a slumped posture with eyes directed down, and happy thoughts to a more upright posture and the eyes looking up. Therefore by simply looking up could give you a physical boost that leads to better posture and a better mood!
The Good News
Bad posture can, in most cases, be fixed - as it's a habit and habits can be relearned. Just by becoming more mindful of your body alignment can help ensure that you sit or stand up taller.
Probably just by reading this you've straightened yourself up...?
What to do:
- When sitting at a desk - roll your shoulders back and down, open up the collar bones and take some deep breathes - just thinking about your alignment helps - where the mind goes the body follows!
- Avoid staying in one position for long periods
- Exercise regularly to promote strong abdominal and back muscles (Pilates is excellent for this)
- Maintain a healthy body weight
Once you begin to feel the benefits of good posture, you will not want to revert back to old habits - you will be standing taller and straighter, you will have less pain and tension in your neck muscles, you will have less lower back pain, and you will look and feel more confident. So stand up tall and face the world!!
If you have concerns about your posture consider having a 1-2-1 postural analysis - this will assess weaknesses in your body and a program will be devised to correct these.
Get in touch to come along to one of our Pilates classes;
http://www.vitalitypilatesdurham.co.uk/Contact-Us
Why is posture so important and what can be done to correct bad posture?
The term 'posture' refers to 'the carriage of the spine as a whole, the attitude of the body, or the position of the limbs' (Webster New World Dictionary), it also refers to the body's alignment and position against gravity whether standing, seated or prone so that no one area of the body is over stressed. The spine naturally has 4 curves, which act like a shock absorber and distribute the vertical pressure on the spine, when all the natural curves of the spine are in place, and the hip bone is on the same plane as the pubic bone, we call this the 'neutral spine' (a term used alot in Pilates).
Bad Posture
The sitting position is where most bad posture is seen, people tend to push their head forward from the spinal column whilst driving or working on a computer. This then causes the muscles at the back of the neck to have to do the job of the spine by pulling the weight of the head back, the spinal column usually curls forward too and the shoulders become rounded. This can cause the neck muscles to become fatigued and they will become strained and painful. The head weighs roughly a stone in weight, as the head is held forward of the spinal column the dead weight upon the body increases (imagine holding a bowling ball straight out in front of you all the time), this can then cause further pain down the spine, headaches, reduced blood and oxygen to the brain, fatigue and decreased range of movement when moving limbs.
The NHS recognises that 90% of all low back pain stems from;
- bending awkwardly
- lifting, carrying or pushing incorrectly
- slouching in chairs
- standing or bending down for long periods
- twisting or over-stretching
- driving in a hunched position
Bad posture has also been proved to influence our mood, a study led by Brian Meier, a psychologist at North Dakota University found that emotions have a highly physical basis, so sad thoughts could lead to a slumped posture with eyes directed down, and happy thoughts to a more upright posture and the eyes looking up. Therefore by simply looking up could give you a physical boost that leads to better posture and a better mood!
The Good News
Bad posture can, in most cases, be fixed - as it's a habit and habits can be relearned. Just by becoming more mindful of your body alignment can help ensure that you sit or stand up taller.
Probably just by reading this you've straightened yourself up...?
What to do:
- When sitting at a desk - roll your shoulders back and down, open up the collar bones and take some deep breathes - just thinking about your alignment helps - where the mind goes the body follows!
- Avoid staying in one position for long periods
- Exercise regularly to promote strong abdominal and back muscles (Pilates is excellent for this)
- Maintain a healthy body weight
Once you begin to feel the benefits of good posture, you will not want to revert back to old habits - you will be standing taller and straighter, you will have less pain and tension in your neck muscles, you will have less lower back pain, and you will look and feel more confident. So stand up tall and face the world!!
If you have concerns about your posture consider having a 1-2-1 postural analysis - this will assess weaknesses in your body and a program will be devised to correct these.
Get in touch to come along to one of our Pilates classes;
http://www.vitalitypilatesdurham.co.uk/Contact-Us
Wednesday, 8 January 2014
What to expect at your first Pilates Class.
Well - congratulations, you've finally made the step towards a healthier future. You may have been considering trying Pilates for a while - but have not been able to find a class to suit, right time, right place - but now the planets have aligned and you're about to attend your first group mat class.
What to expect;
What to bring;
If you are attending a class at a studio or sports centre - then they will probably already have mats available (yoga mats), or if the class is a community class then you may be asked to bring one along. You may also be asked to bring a towel and a drink.
What to wear;
Pilates is done bare foot - so no need for special trainers - although there are special socks that you can buy for the winter months. You will need to wear comfortable clothes - leggings and t-shirt are fine. You may need a warmer sweatshirt to put on for the stretching part. You should be able to stretch in your clothes, and the teacher will need to be able to see that your body is correct aligned, so something not too baggy is good. Long hair will need to be tied back, and long necklaces or bulky bracelets will get in the way - so make sure that these are removed.
I am a glasses wearer and Pilates I can still do Pilates in my glasses (unlike Zumba!!).
Upon Arrival
When you first arrive, try to arrive a bit earlier - so that your instructor can get a chance to have a chat with you about your expectations and any injuries that you may have. You will be asked to fill out a PAR-Q form (Pre Activity Readiness Questionnaire) which is used to assess if you're able to join the class, or whether you may need to check with a doctor before you're able to go-ahead. Exercise is suitable for most people, but there are a few people who need to check with their doctor before increasing their levels of activity and this form is designed to assess this.
First Class
All studios/teachers are different but there are a few consistent things that you will learn during your first few sessions;
- Neutral Spine
- Pelvic Floor Engagement
- How to engage your Transverse Abdominus
- Thoracic breathing technique
- Pelvic stability
- Scapula stability
- Ribcage closure
- Segmental control of spine
To name but a few - these are the foundations of great Pilates technique. A good teacher should take you through these and ensure that all of the subsequent exercises are carried out incorporating the above, as well as introducing you to the Pilates Principles.
So there it is - the benefits of Pilates are numerous and the principles can be taken into everyday life, so enjoy your journey!
Let me know what your first experience was like.
Jill xxx
What to expect;
What to bring;
If you are attending a class at a studio or sports centre - then they will probably already have mats available (yoga mats), or if the class is a community class then you may be asked to bring one along. You may also be asked to bring a towel and a drink.
What to wear;
Pilates is done bare foot - so no need for special trainers - although there are special socks that you can buy for the winter months. You will need to wear comfortable clothes - leggings and t-shirt are fine. You may need a warmer sweatshirt to put on for the stretching part. You should be able to stretch in your clothes, and the teacher will need to be able to see that your body is correct aligned, so something not too baggy is good. Long hair will need to be tied back, and long necklaces or bulky bracelets will get in the way - so make sure that these are removed.
I am a glasses wearer and Pilates I can still do Pilates in my glasses (unlike Zumba!!).
Upon Arrival
When you first arrive, try to arrive a bit earlier - so that your instructor can get a chance to have a chat with you about your expectations and any injuries that you may have. You will be asked to fill out a PAR-Q form (Pre Activity Readiness Questionnaire) which is used to assess if you're able to join the class, or whether you may need to check with a doctor before you're able to go-ahead. Exercise is suitable for most people, but there are a few people who need to check with their doctor before increasing their levels of activity and this form is designed to assess this.
First Class
All studios/teachers are different but there are a few consistent things that you will learn during your first few sessions;
- Neutral Spine
- Pelvic Floor Engagement
- How to engage your Transverse Abdominus
- Thoracic breathing technique
- Pelvic stability
- Scapula stability
- Ribcage closure
- Segmental control of spine
To name but a few - these are the foundations of great Pilates technique. A good teacher should take you through these and ensure that all of the subsequent exercises are carried out incorporating the above, as well as introducing you to the Pilates Principles.
So there it is - the benefits of Pilates are numerous and the principles can be taken into everyday life, so enjoy your journey!
Let me know what your first experience was like.
Jill xxx
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