‘Pilates Excellence in Training’ APMA Level 2 Pilates Method Instructor Course in Macarthur region

Posted on 22 November, 2011 by admin

Narellan Pilates Studio is delighted to announce that we be involved in a comprehensive APMA (Australian Pilates Method Association) Level 2 accredited Pilates Method Studio Instructor Course available in Feb 2012. The course providers are Larissa Kelloway and Bradford Leeon and it will be held here at Narellan Pilates Studio.

Please download the prospectus and timetable for further information regarding this course and register your interest or forward to any allied health practitioners, manual therapists or interested parties in your network.

PET Instructor Course Prospectus 2012

PET Timetable 2012 Narellan

Narellan Pilates Studio was established in 2005 by Sherrie Aprilovic as a fully equipped facility that provided individual and specific Pilates Method instruction to a broad range of clients. Since then the studio has grown to accommodate up to 160 appointments, private and semi-private clients (no group classes) each week. Sherrie realised the need for comprehensively trained instructors and has been liaising with Larissa Kelloway, Australian Pilates Method Association course provider, to put together an intensive and comprehensive instructor training course.

These words from Larissa Kelloway – “Brad and I are delighted to let you know that we are all systems go with “Pilates Excellence in Training” which is our new joint training facility. It is our hope that by joining together we can meld together our years of experience and expertise to offer students a training pathway that will lead to industry excellence.”

For further information, contact Larissa Kelloway larissa [a] springpilates.com.au

Maintaining “GOOD” Posture Throughout Life!

Posted on 31 October, 2011 by admin

What is “GOOD” Posture?

Good posture is not just standing or sitting up straight. Forcing the body into a rigid, upright position simply tightens the leg and back muscles and may lead to other musculoskeletal problems.

A complex system of spinal and pelvic muscles are working constantly (24/7! Even in sleeping) to maintain our upright posture, our balance and stability, as well as our health and well being. These group of muscles, often referred to as our “core” muscles, are constantly providing torso position and stability for us to be able to use our limbs and function without injury.

In “good” posture, the head, neck, shoulders, pelvis, hips and knees are in alignment and the spine has 3 normal curves that counteract the effects of gravity on our upright posture. If there is weakness in the groups of postural muscles, gravity effects the bony alignment of the skeleton and postural misalignment develops. Pain, discomfort and poor function develop uniformly throughout the body.

The spine is made up of a number of vertebrae ranging in body size from small (neck) to large (lower back and pelvis). Small muscles called “inter-vertebral muscles” make our upright trunk posture possible. Longer vertebral column muscles provide some stability for the spine as well as movement of the trunk (including the neck and pelvis) in backwards or side bend movements. The smaller vertebral muscles provide stability for the spine segmentally and are very important in maintaining optimal function in all daily activities. If there is weakness in these muscle groups the result is “poor” posture, bony misalignment and muscular imbalance as a result of the effects of gravity pulling the body downward. After an illness or injury, it is the postural muscles that are challenged first and should be rehabilitated before any other activities are attempted.

TRANVERSE ABDOMINALS AND PELVIC FLOOR MUSCLES.
The “INNER CORE” Muscles.
The diagram to the right illustrates our pelvic girdle muscles. These are another group of very important postural muscles. When these muscles are strong and functioning at an optimal level, they provide intra abdominal support for our internal organs and stability for our lower back. They act as a “corset” for the lower abdominal and pelvic region and help prevent low back injury, prolapse of internal organs and incontinence.
EFFECTS OF “POOR “POSTURE ON THE MUSCLES, SPINE AND GENERAL HEALTH.
A “slouched” posture, aside from looking bad, can have very negative effects on your entire body. Carrying the head in a forward position, puts immense strain on neck and shoulder muscles and can cause mid and lower back pain. Headaches, joint and muscle aches and pains may increase. Shoulders hunched forward result in a “pot belly” signifying weakening of the abdominal and pelvic floor muscles. The pelvis may shift out of alignment shortening the hamstring muscles and place more stress on the lower back. The musculoskeletal system and the nervous system are unable to work efficiently and health problems develop.

HEALTH PROBLEMS ASSOCIATED WITH “POOR” POSTURE.
Headaches, Jaw Pain, Neck Pain and Strain, Neural Tension, Vertebral Disc Degeneration, Sleep Problems, Poor Balance, Shoulder blade Dysfunction, Tightness in Chest and Diaphragm, Breathing Difficulties, Reduced Range of Movement in Shoulder Joints, Nerve Impingements, Pain and Discomfort in Ribs, Problems with Digestion, Constipation or Bowel or Bladder Incontinence, Poor Balance, Lethargy and Tiredness, Muscle Weakness or Fatigue, Tight Hamstrings, Hips and Hips Flexors, Difficulty Walking or Rising from a Seated Position, Short, Shuffling Gait, Reduced Spinal Flexibility, Difficulty Bending or Twisting, Problems Standing, Sitting or Walking for long distances or periods of time.
The list can be endless, these are just a few of many musculoskeletal and biomechanical problems associated with poor posture over a long period of time.

CORRECTIVE EXERCISE.
As we can now see, good posture is a combination of muscle groups working in synchronicity to provide stability for the spine, support for the internal organs, and maintain balance and a stable upright posture. Good posture is not only important in standing, but also in sitting, lying down, walking and in all the everyday activities we participate in. A corrective exercise program that addresses postural dysfunction should include a variety of movement patterns designed to recruit the postural muscles in an organized sequence as well as in isolation. A proper exercise program should be designed within the parameters of a person’s gender, age, body type and posture and fitness level. It should always address the environmental demands on that person’s body (i.e.; work stations, work demands, lifestyle, sport and recreation) and any pre existing conditions or injuries.
Walking tall or attempting to stand or sit up straight is not enough to address these postural muscles. Choose exercises that challenge these deep core muscles and avoid using exercise or gym equipment that does not recruit large muscle groups in compound movements. Stretching tight neck, shoulder and chest muscles regularly is also recommended.

Online store open for business!

Posted on 27 October, 2011 by admin

You can now purchase some of the amazing equipment from AOK Health. By clicking the image below it will take you directly to an online store page. once you have added the items you wish to buy to the basket, commence to the check out and complete your payment details.

Pilates Is For Everyone

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Pilates Principles and Breathing

Posted on 12 September, 2011 by admin

Pilates is the ultimate in mind body connection. In Joseph Pilates own words: “Ideally, our muscles should obey our will. Reasonably, our will should not be dominated by the reflex actions of our muscles.” (Return to Life). ‘Conscious’ control of one’s body requires thought and focused attention. In the studio we follow these fundamental principles:

CONCENTRATION
AWARENESS
ALIGNMENT
CENTERING
PRECISION
CO-ORDINATION
LENGTHENING &
BREATHING

Modern Pilates breathing techniques enable us to unite all these principals.
We use a combination of three types of breathing:

ABDOMINAL,
LATERAL RIBCAGE BREATHING &
POSTERIOR RIBCAGE BREATHING.

This enables us to connect with the “centre”, the four important abdominal muscles. These are: Transversus abdominus, internal oblique, external oblique and rectus abdominus. These muscles form a “corset” and work together to support the organs, stabilize the spine and bend and twist the body. It is only when you breathe correctly that you activate the lateral and deeper abdominal muscles and enable the body to work efficiently.

Three dimensional breathing, breathing into the abdominals, the side of the ribcage and the back of the ribcage, will recruit the often neglected pelvic floor and deep ab muscles. Some instructors use traditional forced breathing techniques, but these techniques are not suited to beginner level participants. Modern Pilates breathing encourages the relaxation of the neck, shoulders and chest, uses deep, rhythmic breathing and gentle engagement of the pelvic floor and deep abdominals connecting with the movement of the diaphragm.

POINTS OF CAUTION:

AVOID OVER-BULGING OR POPPING UP THE FRONT OF YOUR ABDOMEN.
Expand your waist sideways as you inhale.

AVOID PULLING YOUR RIBS TO THE BASE OF YOUR THROAT AND TENSING YOUR NECK.
Soften your ribcage; relax your head and neck.

AVOID SUCKING IN YOUR BELLY & HOLDING YOUR ABDOMEN TIGHTLY ALL THE TIME.
Your breath should be like a wave, massaging your stomach and abdominal contents.

AVOID HOLDING YOUR BREATH.

AVOID OVER INHALATION.
Take 1 breath in and exhale slowly, you should take longer to exhale than inhale.

BREATHE IN THROUGH YOUR NOSE AND SOFTLY EXHALE THROUGH PARTED LIPS. DON’T BLOW OR FORCE YOUR BREATH OUT THROUGH THE BACK OF YOUR THROAT. This disengages your deep abdominals and puts stress on the muscles of the neck.

PERSISTENCE is the final principle. With consistent practice, perseverance and correct instruction, Pilates will help you to find good body awareness, alignment and posture and increase your fitness and energy levels.

Reference: Modern Pilates by Penelope Latey. Allen & Unwin

Pilates and Pregnancy

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One way to stay fit and well during pregnancy is to exercise on a regular basis. This does not mean that if a woman is fit and strong, the pregnancy and labour will be a breeze. Each pregnancy and labour is individual and unpredictable, but the right type of exercise can lead to a less problematic pregnancy and faster post natal recovery.

A pregnant body undergoes many changes and exercise should be adapted and modified as the pregnancy progresses. Pilates can be individualized to suit anybody’s ability. As baby grows, the mother’s centre of gravity shifts and the lower back experiences additional sway to compensate for this. Increase in the size of breasts may cause rounding of the shoulders putting strain on the neck, shoulders and upper back. Pilates can help reduce tension in these areas and create better postural awareness and mobility.

In the first trimester, movement sessions may need to be adjusted to accommodate fatigue. During the second trimester as abdominals continue to stretch, some women may experience separation of the ab muscles. With reduced abdominal support, low back pain may be experienced. Due to hormonal changes, ligaments surrounding the joints become loose and vulnerable. Pelvic floor muscles are also placed under stress, stretching and moving lower down into the pelvis under the weight of the baby. Pilates exercises focus on the both the abdominal and pelvic floor muscles to assist in preventing low back pain and incontinence.

Pilates also places an emphasis on deep abdominal breathing which can help relieve stress and is good practice for the breathing techniques used during labour and delivery. The benefits of Pilates are many: improved circulation, reduced risk of varicose veins, leg cramps, less likelihood of constipation and hemorrhoids and a general boost to well being and self esteem by maintaining fitness levels and preparing for motherhood.

Guidelines for pregnancy from the Royal Australian and New Zealand College of Obstetricians and Gynecologists (RANZCOG) indicate that women not exercise on their back when they reach the second trimester as supplies of oxygen may be cut to mother and feotus and lead to maternal dizziness.

In the Pilates Studio, we can transfer many of the exercises in the pregnancy program on to some of the specialized pieces of equipment. The equipment can help support the torso and offer alternative positions for exercise such as sitting, kneeling or standing. Our WUNDA CHAIR is a very versatile piece of equipment as it can facilitate so many exercises in an upright position.

A very important part of a Pilates Pregnancy program is POST PARTUM REHABILITATION, an area that is sadly neglected in women’s health. Early rehab is essential for realigning a woman’s body after birth and initiating the healing process. RANZCOG suggest doing gentle exercises that are safe enough for most vaginal deliveries, and in some cases, caesareans. Post partum, these exercises should be commenced a few hours after a vaginal birth, and 48 hours after a Caesar. It is important to restore sensation to the pelvic floor muscles as quickly as possible to effect a full & complete recovery.

A woman who has done Pilates throughout her pregnancy may return to her program within two weeks after the birth. In the case of a caesarean, the new mum’s doctor should give her the all clear first. Post Partum Pilates exercises are similar to pre natal exercises so as not to put too much stress or strain on the healing tissues within the body. Emphasis is placed on realigning the pelvis, strengthening the deep abdominal and pelvic floor muscles and helping the new mum cope with the demands of caring for a new born.

At Narellan Pilates Studio, your Principal Instructor has been comprehensively trained in all levels of the Pilates Method and is certified by the USA Center for Women’s Fitness Ann Arbor, Michigan, as a Pilates Method Pre/Post Natal Specialist. Sherrie Aprilovic acknowledges the help from the Instructors of Wollongong Pilates Studio and the Centre for Women’s Fitness USA in compiling this information.

The Secrets of Springs

Posted on 12 September, 2011 by admin

Why does Pilates equipment use springs for resistance instead of weights?

by Christine Romani Ruby.

The most defining feature of Pilates equipment is its use of springs for resistance. In fact, if you replaced the springs with weights, Pilates apparatus would be no different than some of the other equipment found in a fitness center. Springs are truly essential to getting the great results possible from equipment-based Pilates exercises. Here are the key reasons why:

Springs provide both assistance and resistance.

A spring has the ability to provide resistance in one direction and assistance in the opposite direction. This is most evident on the Reformer, which has a moving carriage resisted by springs. When doing footwork, the quadriceps and gluteus contract when you push the carriage out, stretching the springs. Your hamstrings then contract to gently return the carriage and are assisted by the recoiling of the springs. As the carriage closes, the quadriceps continue contracting to fight the pull of both the hamstrings and the springs. These movements must be very precise, some say rhythmical, to keep this opposition in check and prevent a loss of control of the carriage. (This is why your Pilates instructor corrects you when you slam the carriage closed.)

Springs encourage eccentric muscle activity.

An eccentric contraction happens when you lengthen a muscle while actively working it, like the lengthening that happens in your biceps when you extend your arm after a curl. On the Reformer, as you return the carriage to its starting position, some of your muscles must contract eccentrically to avoid giving in to the spring and slamming the carriage closed. This eccentric work is where Pilates gets its reputation for being a great way to both lengthen and strengthen muscles in fitness and in rehabilitation. It has also been proven to be a great method of strengthening for older adults.

Springs provide an active, flowing stretch.

Muscles have mechanisms that can protect us from overstretching them, but that can sometimes limit our ability to gain flexibility. On the Reformer, the spring tricks this system of inhibition and allows muscles to gently stretch more effectively. When you return the carriage, the spring recoils and decreases its pull or tension, causing the muscle to relax. This allows the joint to go into a position of stretch for that same muscle. This technique works because muscles stretch more readily immediately after contraction.

Springs require slow, controlled movements.

The eccentric resistance provided by the spring is very unpredictable. It is unlike the pull of gravity that the body is accustomed to. The further a spring is stretched, the more resistance it provides and the more concentration it takes to accommodate. As the muscles adapt, they must exhibit a great deal of control to keep the carriage movement smooth and the body in alignment. This slow, controlled activity is highly recommended for older adults who are trying to stay strong for the activities of daily living. It can be used to reteach a normal movement pattern or to retrain a muscle that is not being used appropriately.

Springs offer protection during advanced activities.

Springs protect you when you’re practicing many of the more advanced planking and balancing exercises, such as the long stretch, down stretch and arabesque. Imagine that the Reformer carriage would be as slippery as ice without the springs, but with them it has a coating of sand or gravel to control the movement. By changing the tension of the spring, the amount of protection can be varied. This decreases the risk of injury and lets beginners start higher-level exercises safely, and with confidence. With a lower level of protection (lighter spring) your core will need to be more involved.

Christine Romani-Ruby, MPT, ATC, is co-founder and chief executive officer of PowerHouse Pilates, a company in Monongahela, Pennsylvania, that offers Pilates training for fitness and rehabilitation professionals.

This article was published in Pilates Style magazine, May/June edition 2005.

Pilates for Golfers

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Previously, most amateur golfers relied on golf lessons, practice, play and more practice to improve their game, but now because they read about Tiger Woods’ conditioning program more golfers are looking for specific body conditioning.

Studies comparing the golf swing of amateurs and professions, it was found that amateurs produce 80% greater peak lateral bending and shear forces and 50% more torque at the spine than professionals. When you consider that this action may be performed 30-40 times over the course of 18 holes, you can understand why four out of every five golfers, regardless of level, suffer low back pain. Other vulnerable areas include the wrist, elbow and shoulder joints from poor muscular control and swing technique errors.

While it may be true that a person who is out of shape can still play and enjoy golf, over time playing with poor mechanics and decreased fitness may cause any stress related injuries to become arthritic.

It has been estimated that 50% of golf related injuries can be prevented by consistent conditioning programs. If injury does occur, healing times can be reduced up to 70% for those involved in exercise programs. The core strengthening accessed in Pilates has proved very popular with golfers. Not only the conditioning of the transverse abdominals, the pelvic floor and back muscles but the neuromuscular re-programming results in a mind body connection. Accessing, controlling and co-ordinating the muscles and bones during a fast, complex movement such as a golf swing is just as much about the mind as it is body. Golf requires coordination, rhythm, balance, stability and control and an emphasis on strength and flexibility. And thats where Golf and Pilates are very compatible.

Pilates Principles

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In 1980 ‘The Pilates Method of Physical and Mental Conditioning’ by P Friedman & G Eisen was published. This book clearly sets out, with some refinements, (i.e. neutral spine) Joseph’s philosophy and principles, and the mat exercises of his method.

Freidman and Eisen set out how to exercise correctly by following six fundamental principals.

Concentration: To do the movements correctly, you must pay attention to what you are doing.
Control: You need to concentrate so thoroughly so as to be in control of every aspect of movement. Not just the large movements of your limbs, but the position of your head, fingers, toes, the degree of arch in your back, the rotation of your wrists, the turning in and out of your legs.
Centering: Consider the part of our body that forms a continuous band, front and back, between the bottom of your rib cage and the line across your hip bones. We call this your “center”…the center is the focal point of the Pilates Method.
Flowing Movement: Nothing should be stiff or jerky, too rapid or too slow. Smoothness and evenly flowing movement go hand in hand with control.
Precision: ‘Concentrate on right movements each time you exercise, else you do them improperly and lose their value.’ (Pilates stated.)
Breathing: Full and thorough inhalation and exhalation are part of every Pilates exercise.

Modern Pilates adds the following Principles:

Awareness: ‘Ideally our muscles should obey our will. Reasonably our will should not be dominated by the reflex actions of our muscles. (Return to Life p. 6) Re training our central nervous system to recognize more refined and controlled patterns of muscle recruitment requires a deep awareness of ones own body.
Alignment: Aiming for perfect symmetry within the body will allow for economy of movement, a natural flow of compensatory patterns, so that no muscle is under used or over worked.
Co-Ordination: Modern Pilates uses multiplanar actions in proper co-ordination to perform more complex movements.
Lengthening: as you work helps with centering and alignment. Lengthening refines the body’s co-ordination. Pilates says: ‘true flexibility is achieved only when all muscles are uniformly developed.’
Persistence: is the final principle. Practice and perseverance in the Pilates Method helps one to acquire comfortable body alignment, good posture and fitness. It means more than stamina and endurance-it includes the determination to learn and to improve and extend our mental attention span as well as our physical abilities.