Articles

Thoughts On Progression

Clare — Thu, 04 Dec 2008 17:15:00 GMT

I frequently have the privilege of sharing ideas, observations and teaching experiences with Peak Pilates trainers. We all agree that it is an amazing experience to witness the next generation of PPS instructors in action. These shared conversations often lead down the path to the same place, the wonderful topic of progression.

There are many faces to progression and it’s interesting to notice how progression looks for different individuals and how to teach new instructors about progression during all phases of their teaching career.

With the newer PPS instructors, what strikes me most often is how soon new exercises are added – in and taught (I use this term loosely) long before their students are ready. Do they think the student is bored? Are they bored teaching the same exercises? The question keeps returning: “Why and when do we give a new exercise?”

Romana once reminded a class, “When you get bored [with the basics], you’re boring.” It was a poignant reminder for me to nurture the wonder and fascination of the deeper discovery in the moment during both my practice and teaching experience of Pilates. In the old days, a new exercise was a gift and often the basics were the mainstay of the regular routine until accomplished deeply with precision and flow.

One of the Peak Pilates Guidelines for Progression says to add no more than one new exercise or variation for each apparatus. If taken literally, before you know it, six months later, a new instructor may have taught all the exercises they know, whether a student is ready or not. Without experience to steer them, this can mean adding new choreography each lesson. In remembering that the body is learning all the time, the reality is that progressing students too quickly can create poor habits that lead to injury; maybe not today or tomorrow, but certainly down the road.

It’s equally regrettable to have a student miss out on potential changes in their body and mind to the extent they could. We have all heard the saying, “It is harder to re-learn something than to learn it correctly the first time.” I believe this applies to Pilates, too! Most often this is a trap that our PPS-I and PPS-II instructors fall into. In fact, this can happen to even a seasoned instructor.

Then how does one progress students? How do we not lose the integrity of the work for the sake of moving?

I hear other high level trainers (including me) say over and over again that the transition is part of the exercise and yet, that is precisely the time students lose their “powerhouse” connection. Looking closer, I also observe a lost or weak “powerhouse” connection throughout the movement during the set up and execution. By paying close attention, I can see and feel with my hand if the “powerhouse” connection is not firmly connected. I must admit that I observe this with nearly all students I teach from novice to teacher trainer. The most easily forgotten thing is often the most important. In my own practice, I cultivate concentration to work at my edges and reach for more. Once the search has begun, I always find something new.

How do we help our Peak trainees begin to develop their eyes and respond to what they observe? Do we encourage them to search for more in their own practice? How might we help them to “see” and “feel” what to include in Part C of their session that relates to what they observed in Part A and B?

Teaching Pilates is both a science and an art. I would say it is a personal discipline as well. It requires us as instructors and particularly as trainers to step out of our comfort zone and TEACH. It is also vital that we all keep up our personal practice of Pilates. We can not teach what we ourselves do not know. We are the ones to illuminate these ideas for our students and our PPS trainees.

It is always timely to remind ourselves and our PPS trainees to expect more. Instead of merely going through the movement, go into the movement. A line always has two sides. On one side of the line, progression can include new exercises; on the other side it can consist of magnifying the most difficult details, retracing our steps back to the essentials and going deeper. There is always a balance.

I encourage all of us to reflect on this fine line and ask ourselves where in the spectrum we fall – so committed to precision that our students barely move, or at the other end of the spectrum – so focused on movement that precision is sacrificed.

We, as Peak Pilates trainers, must define this fine line and teach our students and PPS trainees to know the difference. I invite all of us to reflect on how we approach teaching Pilates and to recommit ourselves to a deeper discovery of what progression means.

Embracing Change

Jeremy — Thu, 04 Dec 2008 17:09:00 GMT

By Stacey Lei Krauss

A great writer of the 19th Century, Henry David Thoreau, was once quoted as saying “Things do not change; we change.”

And so it goes, the progression of time leads our evolution. We watch in awe as skylines quickly climb and we marvel at how easily young children manage to download, upload and re-program… Evolution is a beautiful thing, but change is not always simple or easy.

Today I packed up my entire life. I’m relocating to another state (again).

When I first moved from NYC to San Francisco I kicked and screamed. I resisted the change – and as a result, it took far too long to recognize the charm of fog horns, the beauty of mighty hills, and the hip funk of the underground music scene.

With my new move from San Francisco to Denver, I will embrace the challenge of my new city. Today I will accept my discomfort and uneasiness as I learn new roads, and meet new people. I know that embracing change will allow me to grow in a whole new way.

“Nothing endures but change.” – Heraclitus (540-480 BC)

Curiously enough, my new change has shown me a parallel to the major shift in the health and fitness industry. Current trends in exercise are requiring coaches, teachers and instructors to step outside their comfortable discipline of practice and learn various modes of exercise and wellness, so that we may provide our students with a well-rounded progressive fusion of principles that is smart, efficient and inspiring.

Peak Pilates’ new line of education and equipment, MVe, is at the forefront of this major industry shift. Maximum Versatility exercise programming offers an interesting, upbeat and functional workout which is rooted in the insightful training method created by Joseph H. Pilates.

MVe training guarantees the “fun factor” for gym-goers who are not patient enough for traditional Pilates, while also providing a high-energy alternative to well-practiced Pilates students who are looking for something new.

Of course a “new and improved” product may be exciting for some, yet difficult for others to accept.

Fitness professionals who learn the MVe program are required to learn the classical Pilates vocabulary and Alignment Principles… new language and new movement pattern (each poses its own challenge and provides unforeseen speed-bumps to even the most well-polished fitness pro).

For a Pilates instructor, learning short, succinct cueing is indeed challenging. “Letting go” of patient and flawless alignment in lieu of energy-pumping rhythm seemly refutes the original intent of the Pilates method. With this evolution of a training method, instructors will need to find balance between smart, responsible coaching and polished entertainment skills.

As I teach instructors, coaches and trainers, I remind them “Fearlessly forge forward! Look with optimism at what the future of MVe will bring to your clients and take a chance at what a cutting edge training method will offer to your personal career development. Anticipate moments of discomfort, and acknowledge your weaknesses as you step into unknown territory… Embracing change will allow you to grow in a whole new way.”

In other words, folks, “Just Do It.”

“It’s not that some people have willpower and some don’t. It’s that some people are ready to change, and others are not.” – James Gordon, M.D.

~ Stacey Lei Krauss is an MVe Teacher Trainer for teacher trainer for Peak Pilates. A Nike Elite Instructor, she is also a 20-year veteran of the fitness industry and is a Master Trainer for The Nautilus Institute, BOSU and BeamFit.

Fighting the Good Fight

LTalisman — Tue, 21 Oct 2008 19:33:00 GMT

NOTE: The following was written by Leslie Talisman, owner of Lila Jolla Studios in La Jolla, California. In addition to instructing those in recovery, Leslie is a breast cancer survivor herself. In recognition of Breast Cancer Awareness Month, Peak Pilates has asked Leslie to share her experiences regarding teaching Pilates to those in treatment, as well as some details from her own recovery process.

In recognition of her contribution, Peak Pilates will donate $500 Leslie’s charity of choice, Memorial Sloan Kettering Cancer Center in New York, in memory of her late surgeon, Dr. Jean Petrek.

One in seven women will be diagnosed with breast cancer. The latest studies show that women who reduce their exposure to stress, eat a diet low in fat and sugar and exercise regularly can greatly reduce their chance of cancer reoccurring.

As a Pilates and Yoga studio owner, teacher and breast cancer survivor, I personally know that mind/body fitness methods can assist in both overall wellness and cancer rehabilitation.

As a young child I was introduced to Pilates by my dance teacher as a method to stay flexible and conditioned while not on the ice training as an elite figure skater. I was recommended to The Original Joseph Pilates Studio in Manhattan, New York.

Today as the owner of Lila Jolla Yoga and Pilates Dynamics, I’ve created an Eco-Green and toxic-free studio environment. The beauty and functionality of our Peak Pilates equipment compliments our ocean views.

This month I returned from my Oncologist at the City of Hope where I was given an all clear. I am cancer-free for a fourth year! It's never easy to make the two-hour journey north to the hospital but I do it to insure that I am receiving the best possible care.

I go through testing every four months; it’s not an enjoyable process, but my outcome has been completely favorable. Through research I sought out the best medical care for my personal situation and learned to navigate through the medical system with the help of a supportive family and husband.

In 2004 I was diagnosed from a routine mammogram which showed evidence of DCIS cancer. I never actually felt a lump, but had calcifications. The diagnosis process was lengthy due to additional tests required to make sure the cancer had not spread.

After three months, I finally arrived in the office of Dr. Jean Petrek, whom I chose as my surgeon at Sloan Kettering Memorial Cancer Center in New York City. I went through two surgeries with Dr. Petrek followed by 12 weeks of radiation treatment at the Huntsman Cancer Center in Salt Lake City, Utah.

The radiation treatments depleted my energy entirely. It was my goal (along with my doctors and my husband, Kent) to get back my physical strength and stamina. During the radiation process I forced myself to go to Yoga classes so I would be able to delve into meditation and return to Pilates stronger and more connected to both my physical and emotional sides.

Pilates took me into the next phase of returning to my peak athleticism. Pilates returned the natural range of motion and flexibility in my chest and shoulders while developing my core and legs. This helped me return to snowboarding and enabled me to conquer the deep powder days of early spring - which was a huge milestone for me!

Our studio offers special Pilates and Yoga classes geared toward individuals of all ages who are in any phase of their cancer experience. Pilates students with cancer can take Deluxe Mat Class or Reformer sessions individually tailored to their situation which improves the quality of life. Many have come from destinations other than California, sharing their individual cancer experience.

Everyone at Peak Pilates has been extremely supportive of my endeavors. The Pilates and Cancer studies they are collaborating with at the University of North Carolina at Chapel Hill, the “Get Real & Heel Breast Cancer Program,” has been an incentive for me to continue to serve this aspect of the population, “with more insight to follow.”

I am so fortunate to have my health back. I love that I can be a catalyst to inspire others helping them both physically and emotionally. I face each day with gratitude for my good health and the support I have received. I love the challenge of being a studio owner spreading optimal health and wellness to all.

We only really have one choice when confronted with a cancer diagnosis, which is to fight the good fight and keep healthy through an exercise regime that keeps the mind and body connected. Pilates does just that!

- Leslie Talisman

Pilates for Pink

cponturo — Mon, 13 Oct 2008 18:16:00 GMT

NOTE: The following was written by Conni Ponturo, owner of The Absolute Yoga and Pilates Studio in Woodland Hills, California and Pink Ribbon Program-trained specialist. In recognition of Breast Cancer Awareness Month, Peak Pilates has asked Conni to share her experiences regarding teaching Pilates to those in treatment.

In recognition of her contribution, Peak Pilates will donate $500 to Conni’s charity of choice, City of Hope, in honor of her friend, Sally Nichols, who recently succumbed to the disease.

October is Breast Cancer Awareness Month. Over 200,000 women are diagnosed with breast cancer each day. One person is diagnosed with breast cancer every three minutes, and one person dies from breast cancer every 14 minutes. People over the age of 50 account for 76% of breast cancer cases. There is over a 97% five-year survival rate when localized breast cancer is caught before it spreads to the rest of the body.

Last October my studio partnered with Shape magazine for their “Pilates 4 Pink” program. I donated my Pilates on the Ball class and my Pilates mat class. In addition, my clients made donations. It was successful and everyone felt part of a community, all fighting for a good cause. I felt compelled to participate in something because my friend, Sally Nichols, had been diagnosed with Stage IV breast cancer.

Last year, Sally went for her yearly mammogram. The doctor had noticed some cells that didn’t look right, but since there had been no previous breast cancer in her family, the doctor said it would be something they would simply “watch.” A year later, Sally was diagnosed with Stage IV cancer.

This past January I received my certification in the Pink Ribbon Program, a post-operative Pilates workout focused on enhancing recovery for survivors. Doreen Puglisi is the founder of the Pink Ribbon Program. Full of both life and knowledge, Doreen is a Pilates teacher who started a program working with breast cancer patients, as there was little rehabilitation protocol. As fate would have it, however, Doreen was also diagnosed with breast cancer. She underwent a total mastectomy.

Her story of recovery and retaining her range of motion as well as her strength is quite inspiring. Doreen also gave us insight into how it felt dealing with chemotherapy, the lack of movement after surgery, the frustration of returning to her normal routine.
Perhaps the most important for an instructor: the knowledge that with certain surgeries, some movements will never again be possible. For example, a client with a tram flap surgery will never do a roll up in Pilates. It wouldn’t be physically possible because the rectus abdominis has been cut. What if you didn’t know that, and kept pushing your client into something they could never do? The frustration would be so great, and your client would continually fail.

The Pink Ribbon Program is about making clients feel successful. The program has made me much more compassionate when working with my clients who are in recovery. Some days we barely move and just talk. Some days the littlest movement is cause for celebration. The Pink Ribbon Program certification is 16 hours and worth every moment.

My studio has again teamed up with Shape magazine this year, donating classes and adding a “Dancing for Pink” fundraiser on October 17. We’ve started a dance class on Friday nights once a month with wine and cheese. Wendy Goldhill is the teacher and her class is a mixture of jazz, hip hop and Broadway. The class is for everyone, even people with two left feet! It has been such a success, that we decided to turn it into a “Night of Pink” with all of the proceeds going to the Breast Cancer Research Foundation. It feels good to be a part of something, to feel like you can make a difference.

My friend Sally died on August 24. During the 18 months she lived following her diagnosis, she grew closer to friends and family and inspired us all.

- Conni Ponturo

Pilates and Breast Cancer

mbange — Tue, 07 Oct 2008 15:58:00 GMT

NOTE: This article was written by Mary Bange, a Houston-based Peak PilateSystem® Certified Trainer and Cancer Exercise Specialist through the Pink Ribbon Program. In honor of Breast Cancer Awareness Month, Peak Pilates has asked Mary to share her experiences regarding teaching Pilates to those in treatment.

In recognition of her contribution, Peak Pilates will donate $500 to Mary’s charity of choice, Komen Houston Race for the Cure.

Almost 20 years ago my mother was diagnosed with breast cancer. None of her doctors prescribed physical therapy even though the treatments restricted the movement of her affected arm and left her unable to perform some basic tasks. I remember her frustration as she would try to do simple daily activities: reach the top shelf, style her hair, apply make-up, or shuffle cards.

Today, early stage breast cancer has an excellent prognosis with a five-year survival rate of over 90 percent. Currently, more than two million women in North America are breast cancer survivors. Despite the good news, cancer treatments take an enormous toll: in just a year of treatment, the body can age a decade. Side effects may include fatigue, pain, weight gain, nausea, muscle atrophy and premature bone loss. Breast surgery frequently results in decreased strength and range of motion of the affected shoulder and arm. Increasingly, research shows that physical activity can benefit women in many ways. Yet, even today, women are often released after surgery with little more direction for their physical rehabilitation than an instruction sheet listing a few exercises.

At the time of my mother’s diagnosis, I was pursuing a Ph.D. in Finance. Several years ago, I made a career change from business school academic to fitness professional. While researching Pilates certification programs, I discovered The Pink Ribbon Certification Program. This program, founded by Doreen Puglisi M.S., was created to help health/fitness professionals design safe and effective Pilates-based exercise programs to meet the goals of the breast cancer survivor. Recalling my mother’s experience, being able to use my training to help breast cancer survivors improve their quality of life was very appealing to me.

The Pink Ribbon Certification Program is taught over two days. During the course you learn the different types of breast cancer, the types of surgeries, and the adjuvant treatments. The course covers how specific surgeries and treatments affect the survivors’ physical recovery and their implications for exercise. You also learn precautions that need to be taken for lymphedema. The course includes range of motion exercises, resistance exercises, and movement sequencing.

A successful training program normally begins with a private meeting with the client. With approval from her physician, this initial meeting takes place two weeks or more after a survivor’s related surgery. During this meeting, I get a full health history to determine what type of surgery and treatment each survivor has undergone and the resulting implications for movement. After listening to the client’s goals and evaluating all the information provided, I propose an exercise-specific program designed to achieve the desired goals.

The program has three phases; each phase takes two to four weeks, building on the earlier phases. In the first phase, the focus is on the range of motion of the affected area; breathing and alignment are also emphasized. In phase two, range-of-motion exercises continue and stability exercises are introduced. Core stabilization and strength also become a focus. In phase three, the focus is on adding strength to the affected area, including resistance-based exercises; then a full-body workout is added to the mix. By the end of the third phase, the survivor should be prepared to “mainstream” into a regular fitness program, fully understanding her own limitations.

At first I was afraid that working with cancer survivors would be emotionally draining. It has turned out to be just the opposite. Fatigue, both during and after treatment, is the biggest issue many cancer survivors face, so they truly appreciate that I can tailor a workout to how they are feeling that day and they are thankful for how energized they feel after their workout. One client, who had to write down things she would have remembered prior to her treatment, told me repeatedly how the concentration and focus Pilates required were helping with her “chemo brain.” I will never forget the “high-five” from a client when she had regained enough strength to complete the basic reformer workout. At home, she was using this new-found strength to be able to pick up her nine-month old son.

I wish this program had been around twenty years ago. I think it is a great program to help coach survivors through recovery.

If you have any questions, I can be reached at maryb@fastmail.fm. You can also visit my website at www.marybange.com.

- Mary Bange, Ph.D.

"Pilates for Breast Cancer Survivors"

ali — Wed, 01 Oct 2008 18:24:00 GMT

NOTE: This article, written by Suzanne Martin, PT, DPT, was recently featured on Pilates-Pro and is reproduced with permision.The original article can be found by visiting Pilates-Pro.com.

Pilates training can be an excellent way to achieve the postural re-education and muscle-balancing necessary to recover from the side effects of breast cancer treatment. Pilates can help alleviate pain from breast cancer operative procedures, restore joint mobility and tissue integrity, and help regain lost strength. Most importantly, Pilates can be a gateway for a true “Return to Life” for many women, as the title of Joseph Pilates’ popular book states. However, Pilates instructors should be on the lookout for some often coincident injuries that will require additional special knowledge about the shoulder complex in order to work safely and effectively with the growing population of breast cancer survivors.

The Anatomy of the Shoulder Complex: Remember that the shoulder complex is made up of four joints, three anatomical and one functional. They are the gleno-humeral joint, which is the ball-and-socket joint where the arm swings down from the shoulder blade; the acromial-clavicular joint where the flat bone of the acromion meets the collarbone; the sterno-clavicular joint where the breastbone attaches to the collarbone; and the functional scapula-thoracic joint where the shoulder blade glides along the rib cage.

Common Breast Cancer Treatment Injuries: Basically there are two categories of coincident common injuries, those that are due to inflammatory processes such as nerve irritations and frozen shoulder (fascial inflammation), and those that are due to faulty mechanical patterns such as impingement or rotator cuff strains. A word of advice is to always get approval from your client’s doctor for exercise programs after any surgical procedures. It’s common to have to wait 10 days to two weeks after basic mastectomy to begin exercises.

Nerve irritations: The nerves of the neck come out of the spinal cord and run between the first rib and the collarbone and into the armpit before diving into the arm. These nerves of the upper body converge in a spider-web-like pattern in the collarbone and armpit areas called the brachial plexus. These areas are hit hardest by mastectomy and other operative procedures that replace breast tissue such as implants. Tightening of adherent tissues in these areas combined with the systemic effect of strong drugs required to combat cancer can produce irritations similar to the repetitive stress problems associated with computer overuse, such as carpal tunnel syndrome.

Frozen Shoulder: Frozen shoulder happens when the tissues around the armpit are traumatized by lymph node biopsy and/or removal. The plastic wrap–like fascial tissue that separates the shoulder blade from the ribcage wall actually becomes inflamed. This painful inflammation causes the shoulder blade to clamp down on the rib wall. Frozen shoulder is said to have an inflammatory stage and a thawing stage. Pilates is particularly helpful when the inflammation is waning and judicious stretching can be regained.

Impingement: The rotator cuff tendons run between the flat acromion and the head of the humerus. Impingement injury occurs after breast cancer surgeries when the humeral head is pulled up and presses up the rotator cuff tendons against the bony acromion. The scarring from surgeries and the adhesions along the chest wall and armpit tighten the area and cause a faulty movement pattern. Pilates’ emphasis on precision helps the body to steer its own survival-mode compensatory patterns and to restore optimal motor patterns.

Rotator Cuff Injuries: The rotator cuff muscles originate on the shoulder blade and end on the head of the humerus. The main shoulder joint, the gleno-humeral joint is a ball and socket joint whose relationship is similar to that of a golf ball on a golf tee; it’s inherently unstable. The function of the rotator cuff muscles and tendons is to grab the head of the humerus and twist and suck the arm into the small socket. Trauma to the chest and armpit weakens the involved arm and shoulder and so sets up not only faulty movement patterns but also poses an increased likelihood of injury. Pilates provides the ability for many levels of progression and so a safe mode of exercise to accommodate all levels, from fragility into full strength.

Beginning Post-Rehab

The best progression for a woman recovering from breast cancer treatment is to start at the mat with mat breathing, range of motion and isometrics. Then progress to supine reformer work with hands in hand grips. Next, progress the sequence over time to a stationary/ fixed hand placement on the uprights of the trap table. Finally, continue the progression to using the push-through bar on the trap table. Remember, being conservative with this group goes a long way. Here’s a sample of how to start and progress so as to avoid injuries and promote optimal restoration. All traditional-named exercises can be found in the PMA® Certification Manual.

Mat Work

Breath: Lie supine with fingertips on the breastbone. Inhale, then gently use the fingertips to help the breastbone deflate with the exhalation. Repeat several times exploring the internal sensations.

Balloon Breath: Lie supine with knees bent, feet on mat. Create a see-saw torso motion. Inhale while expanding and filling the chest with air, then switch to expanding and distending the abdomen on the exhalation.

Range of Motion

Arm Semicircles: Lie on your left side with towel or pillow under neck for support. Imagine you are lying on the face of a clock. Start with palms together in front of the chest on the floor at 3 o’clock. Gently move the top hand and arm in a clock-like fashion, moving up beyond the head on the floor to 12 o’clock, and ever so gently continue toward 9 o’clock. Stop at the tight spots, breathe and support your client’s arm if needed. Then reverse back to 3 o’clock. Repeat 3 mores times.

Ball Up the Wall: Stand fairly close to a wall, a position in between directly sideways and face on. Place a ball larger than a tennis ball underneath the palm, against the wall. Make sure the elbow is bent at the waist and the hand is comfortable. Slowly roll the ball up the wall, progressing the ball from the hand to rolling along the forearm as high as is comfortable and then roll down. Repeat several times, but don’t overdo it.

Isometric Setting

Lying supine, put the calves up on the long box, place a ball in between the knees and tie them together with a band. Find neutral spine and neutral shoulder blade positions. Bend the elbows, tuck them into the waist, and place a ball about 4 inches in diameter in between the hands with a band gently tying them onto the ball. Gently press the head, shoulder blades into the mat. Lift the groin muscles toward the head. Breathe gently as you press the hands and the knees together for 30 seconds. Then alternate by gently pressing the hands and knees outwards for 30 seconds, while still pressing the shoulders and head into the mat and simultaneously lifting the groin muscles. Don’t strain; “Meet it, don’t beat it.”

Reformer

Leg Work: All leg work is of course beneficial to establishing a foundation for all upper extremity use and follows the rehabilitative principle of dissociating the injured area from direct pressure or line-of-pull.

Supine: The feet start on the base. Use a light spring to begin. Compress the hollow and navel to the mat, lift the groin, then lift one knee, then the other into the table top position. Place a ball between the knees to gently hold the neutral leg line. Place the hand grips into the palms and gently straighten the arms onto the mat, and lift them about 3 inches. Go through this sequence with about 4-6 repetitions each: a) hands go up toward ceiling exhale as they lower, b) turn the palms to face the torso, move the hands sideways in line with the ribcage, moving away from the torso and then returning to it, c) make small circles with the hands, 6 in each direction, d) end with triceps presses; the upper arm presses against the mat with the elbows tucked into the waist, the elbows bend while the back of the hands move up toward the ceiling and then the palms return down to the mat. Be sure to add easy breath, by exhaling on the exertion. Anchor the solar plexus (area of chest below the armpit line) to the mat.

Progress to classic Pilates reformer work such as Rowing, Chest Expansion, Hug-a-Tree, Pulling Straps and ‘T,’ but be very careful of Salute. The Mermaid provides a more advanced progression to full rotator cuff and armpit range. A word of caution: one ‘oops’ to you could be a giant set-back to a survivor.

Trap Table

Holding onto Uprights: Walking, Parakeet, Foot Work, Tower and Hip-Opener all help to stabilize the upper body while the spine or legs are involved in motion.

Push–Through Bar: A great tool for exploring range is the push-through bar, but it’s very easy to injure the rotator cuff if the range is pushed too quickly.

Use special caution when progressing Push-Through, seated front or seated back, Sit-Up, Swan, Mermaid or Cat:

Do: Start with small ranges and hover closely in order to spot a range that might quickly move out of control. Listen and observe for cues of discomfort or apprehension from your client.

Don’t: Assume your client knows what’s best for her progression. Clients may not be able to tell when to push and when not to push. They may need to be held back a bit. Following the principles of respecting scope of practice, never directly tug or pull on an arm or area of tightness, especially if you are not licensed to do so. Giving feedback to someone who is rehabilitating is helpful to them to determine how far, or intense, they can take a movement.

Lymphedema: Swelling in the Arm, Armpit and Chest

Research done on Dragon Boat Teams show that women can perform very strenuous arm motions and actually not develop lymphedema, the swelling associated with breast tissue and lymph node removal as well as the effects of radiation therapy. It appears that the tendency to develop lymphedema may have to do with genetics and body type. However, one exercise physiology fact is that blood moves from the torso and into the extremities with exercise. So your client may experience some swelling with the arm use of Pilates. If this should happen, your client should wear her sleeve, and if she is at all apprehensive, she should consult her medical team for advice or evaluation.

- Suzanne Martin, PT, DPT, is a doctor of physical therapy and a gold-certified Pilates expert, as well as an award-winning author and DVD producer. She has 25 years of experience in the health and movement fields, blending art and science into her instruction. She is a Master ACE and ASCM trainer (with a specialty in exercise for cancer rehabilitation), and maintains a private Pilates/physical therapy practice, Total Body Development in Alameda, Calif. As a performing arts specialist, she conducts nutrition seminars for the School of the San Francisco Ballet and is the lead physical therapist for Smuin Ballet in San Francisco. Through Pilates Therapeutics®, she provides instructional DVDs (available for CE credit) and courses in the therapeutic application of the Pilates Method and nutrition. For more information, visit pilatestherapeutics.com.

Reformer Setup and Standards

Colleen — Fri, 29 Aug 2008 17:08:00 GMT

Teaching can be a daunting experience when instructing on a piece of equipment that is new or that you are unaccustomed to. The various Pilates equipment manufacturers have diverse designs that can present a challenge when following generalized equipment setup guidelines.

In our programs, and with our students, we are always striving for efficiency so that transitions are performed with fluidity and thus the flow of the workout can be maintained. Consistency is our goal and this drives our programs to exude professionalism and high safety and quality standards. Knowing how to properly setup and use the equipment is a key component in upholding these standards.

The goal of this article is to provide clarity surrounding the Peak Pilates reformer setup and standards. After reading this article, you should be clear on what our guidelines are so you can be better prepared and able to adjust any reformer you may encounter.

Peak Pilates reformers:

Peak PilateSystem® Reformer (PPS)
SportsMed™ Reformer
Premier Reformer
Total Workout System ® (TWS)
SportsMed™ Total Workout System®
Classic Reformer
MVe™ Reformer

The Peak Pilates reformer options allow three configurations for hand and leg attachments: classical leather loops and handles; loops and neoprene handles; and double loops. Although it is beneficial to have options, this has created some confusion within the trainer network, which in turn has filtered down to our students and subsequently down to their clients. To address this issue, Peak Pilates is currently in the process of evaluating an alternative configuration that will offer greater consistency in hand and leg attachments across all reformer designs. To this effect, please stay tuned for a new accessories package, but until then, read on to learn about our standard setup guidelines for the various Peak Pilates reformer models.

Springs:

Green = Extra light
Blue = Light
Yellow = Medium
Red = Heavy

All reformers, except for the classic reformer, come with five springs; two blue, two yellow and one red. The classic reformer comes with four springs; two yellow, one blue and one red.

In setting up the classic reformer, attach one yellow and one blue on the two outside hooks and a yellow and a red on the middle hooks. This spring configuration is referred to as the “classical or standard setup.” Occasionally studios will substitute one of the springs with a green spring, which is lighter than the blue spring. It is not a standard spring and it must be special ordered.

When using reformers with a five spring system we suggest that you adhere to the classic setup. New equipment from the factory may come with the springs in a different configuration (blue springs on the outside, yellow springs on the inside and red spring in the middle); however, we recommend that you change them to the classic setup for consistency purposes (one yellow and one blue on the outside hooks, one yellow and one blue on the inside hooks and the red spring on the middle hook).

Studios that have numerous reformers may have different setups for each reformer, this is usually a matter of trainer preference. If you are delivering a training in a studio like this, explain the standard setup per Peak Pilates and make sure that a number of reformers have the classic setup so that students receive a productive and consistent training.

Please note that there are tension variances within the springs themselves, depending upon age, usage and manufacturer. Therefore, no two springs or reformers will feel exactly the same.

Gear Bar:

The classic reformer comes with a three-gear system. All other reformers come with a four-gear system. The fourth gear, which is also referred to as a negative gear, is the closest gear to the front of the reformer (foot bar end). The second gear slot is first, the third gear slot is second and the fourth gear slot is third gear. The PPS and MVe reformers are clearly marked with numbers to designate gear, but the wood reformers are not.

The standard set up for all clients is first gear. In this position, the knees ideally will line up over the hips and are bent at 90 degrees. The only reason to adjust the gear bar is for a very short or tall client, either to reduce or increase knee flexion and/or reduce tension on problematic knees. The anatomical setup is to have the knees over the hip.

Please note that the gear bar on PPS and MVe Reformers may need to be adjusted during workouts for specific exercises, while the gear bar on wood line reformers does not require such adjustments.

Gear Block:

All wood line reformers with the four-gear system must have a gear block inserted when in negative gear in order to secure the springs. The exception is the classic reformer or the three gear system; it does not need a gear block when in the first gear slot. Classic reformers only require a gear block inserted when in the second or third gear slot. Gear blocks are not needed for PPS or MVe Reformers.

Leather Straps vs. Ropes and Risers:

You may purchase any wood line reformer with either leather straps or a rope and riser system. The PPS and MVe Reformers are only available with ropes and risers. There are different arrangements for the feet and hands whether utilizing leather straps verses ropes. All leather systems come with the leather loops and handles, primarily ordered as a “classical” setup. Ropes and risers (wood line) come with a neoprene handle and single foot loops. PPS and MVe Reformers are delivered standard with double hand/foot loops. It is suggested that those purchasing ropes and risers who are teaching or participating in our courses upgrade to the classical conversion handles and double hand/foot loops to meet the Peak Pilates standard setup.

Leather Hand and Foot Set Up:

First, set the gear bar in the appropriate position.

The end of the leather loop is pulled and aligned with the front of the shoulder rests for the initial measure. Slide the loop over the shoulder rest and pull the straps lightly, making sure both straps are even, then secure the leather on the undercarriage to hold the loops in position. You can also measure the set up anatomically per each individual client. When the client is lying down, their hands should align directly over the shoulders with slight tension on the straps. When the straps are not in use, place the handles on the metal posts behind the shoulder blocks.

When progressing to Short Spine, for leather straps, simply thread the loop through the handle and slide the hardware back. Make sure the hardware is in between the legs during the exercise.

When progressing to Long Spine, thread the leather loop through the handle as for Short Spine and attach the Long Spine Extender Strap through both of them. The hardware should be on the outside.

Ropes and Risers Hand and Foot Set Up:

First, set the gear bar in the appropriate position.

Reformers with ropes and risers come with neoprene handles and single foot loops. If a classical conversion kit has not been purchased, then the set up is different. Rope systems come with a small round metal loop which does not fit around the shoulder rests. Pull the ropes so the small round metal loop is equal with the shoulder rests with the head piece up, attach the handles. You can measure the set up anatomically per individuals. When lying down, hands should align directly over the shoulders at a 90-degree angle with slight tension on the straps.

When setting up for Short Spine, remove the handles and clip on the single foot loops and wrap around the shoulder rests. This should be the right position for the exercise and mirror the classical set up on the other equipment. When progressing to Long Spine, attach Long Spine Straps to the single foot loop. These will have to be purchased as an upgrade, if they are not purchased then the ropes will have to be adjusted to the length that the Long Spine Straps would be.

PPS and MVe Double Loop Hand and Foot Set Up:

First, set the gear bar in the appropriate position.

PPS models and MVe Reformers come standard with a Rope and Riser System. The Risers on the PPS are scaled for easy adjustment and have positions 1-7. The beginning position is when the black pull pin knob is aligned with the number 5 for the risers. For the MVe Reformer, adjust the riser mechanism up to the highest point. It has only one place for adjustment. Do not work with the ropes when the risers are in the low storage setting. Not only will it fray and shorten the life of the ropes, it impacts the effectiveness of exercises.

The end of the small inside loop of the double loop is pulled and aligned with the front of the shoulder rests for the initial measure. Slide the loop over the shoulder rest and pull the straps lightly, making sure both straps are even, then secure either the ropes on the carriage to hold the loops in position. You can also measure the set up anatomically per each individual client. When the client is lying down, their hands should align directly over the shoulders with slight tension on the straps. When the straps are not in use, place the handles on the metal posts behind or at the side of the shoulder blocks.

When progressing to Short Spine with double loops, use the inside loop. For Long Spine and Leg Circles put the feet in the long loops and adjust the gear mechanism one backward toward the head rest as the first option. An alternative option is to adjust the ropes, while the best option is to purchase a set of Long Spine Extender Straps and attach them through the inner loop to avoid changing either the ropes or the gear bar. The hardware should be on the outside.

Tips for a successful training or session:

Be sure you are clear on the equipment you will be using prior to leading or participating in a course so that you may ensure safety and setup and make the correct recommendations for that particular piece of equipment.

Inform your students that they are responsible for knowing the equipment that they will be assessing on. To ensure clarity, quality and consistency in the future, Peak Pilates is providing these guidelines for each reformer on the website. If you are not sure, or your students are not sure, please direct them to the equipment page at www.peakpilates.com and have them look under ‘reformers.'

- Colleen Glenn, Peak Pilates Master Trainer

Pilates Stance: Discovering Corrections and Part C Exercises

Sonia — Fri, 29 Aug 2008 16:59:00 GMT

Obviously, one of the main benefits of Pilates is improved posture. As instructors, we know that many different postures walk through our studios every day. It is important to have the ability to make postural changes in your students’ bodies. This is not always easy and sometimes can become frustrating, especially if you are a novice instructor. If you truly want to commit to students and make some changes in their bodies, you must analyze what is going on in their bodies and strategize the focus during sessions. I would like to offer the idea of using the Pilates Stance as a way to determine what corrections and what exercises in Part C of the session format need addressing.

Remember that good posture can be viewed with the perspective of the Pilates Stance. Here are some connections, key concepts, and alignments to look for:

Heels together, weight distributed through the feet, and the line of gravity just anterior to the malleolus
Both legs held tightly into the Centerline
The Box held squarely
Abdominals lifting in and up, lengthening and decompressing the spine
Sternum forward and up
Clavicle level
Head held straight, neither tipped nor turned to one side
Ears and eyes level
Natural curves of the back

As you work with a student you should watch the student execute the Pilates Stance as it presents itself throughout the session. Specifically watch for which of the above connections or alignments are weak. You will also detect if the student is aware of the misalignments in their own body. Once you see the area of opportunity, you should know what correctional cues are needed and which exercises will be most effective in Part C of the session format. Many times instructors see the misalignments but are not sure about the solutions. I would like to illustrate a simple thought process you can use in order to determine solutions for your students. I will use the example of working with the pelvic alignment and the Box to illustrate this.

Illustration #1 - Pelvic Position As you scan your students’ Pilates Stance, you notice their pelvis is anteriorly tilted. You corrected the ribs and cued the Powerhouse hoping that it would fix the problem, but the pelvis has hardly moved and is still anteriorly tilted.

Questions to Ponder: Here are three questions you should ask yourself: What is causing the pelvis to tilt anteriorly? What muscles might be weak? What muscles might be tight?

Possible Answer: In this case, the Powerhouse is not the only problem. You need to also understand that the glutes and hamstrings are weak and the hip flexors are tight.

Examples of where Correctional Cues are Needed: When applicable, the glutes and hip flexors need to be corrected throughout the mat and reformer sections (Part A and B) of the workout. On the reformer, the Down Stretch is an exercise where this correction might be applicable. Many times you are trying to get the student to find more extension and the restriction is not only in the spine, but the tight hip flexors. Therefore, cue the activation of the glutes so that it supports the opening of the hips allowing the body to work in a more successful position. Other reformer exercises where the challenge is evident are, but limited to, Footwork, Leg Circles, Frog, Long Box: Swan, Pulling Strap I and II, Long Stretch, and Chest Expansion. In the mat, it will show up in the Roll Up, Shoulder Bridge, Side Kick Series: Front and Back Kick and Beats of the Belly, Swan, Single Leg Kick, and Double Leg Kick, and Leg Pull Front.

Part C Consideration: When you get to Part C, review again what is the cause of the anterior tilt. In this case we need Part C exercises that strengthen the Powerhouse, glutes and hamstrings, and stretch the hip flexors. It is important to understand that many times students need to understand in their bodies what muscles assist the opening of the hips. It can be pointed out in different exercises, even if it is not the main goal of that exercise. This helps students gain body awareness about the specific connection you are addressing. For example, the goal of the Swan on the spine corrector is to strengthen extension. However, in this case, a contributing challenge in executing the Swan could very possibly be the student’s inability to contract the glutes in order to open the hips. This needs to be corrected. Here are some exercises that will strengthen the Powerhouse, glutes and hamstrings, and/or stretch hips, and/or provide an opportunity for improved body awareness for the hips and glutes.

Cadillac: Leg Springs, Shoulder Roll Down, Breathing, Spread Eagle
High Chair: Pumping: Toes, Arches, Heels
Low Chair: Table, Push Down
High Ladder Barrel: Basic Tree, Backward Stretch, Swan
Spine Corrector: Shoulder Bridge, Leg Series, Grasshopper, Swan

Illustration #2 – Box As you scan your students’ Pilates Stance, you notice their Box is not squared. The right hip is significantly higher then the left. Throughout the session, you should be watching that right hip and providing correctional cues.

Questions to Ponder: Again ask yourself the following questions: What is causing the right hip to hike? What muscles might be weak? What muscles might be tight?

Possible Answer: One possible and common reason for this to occur, is the shortening of the muscle of the low back, specifically the quadratus lumborum. It is important to understand that the quadratus lumborum performs lateral spinal flexion and assists in spinal flexion.

Examples of where Correctional Cue are Needed: During Leg Circles on the Mat work, you most likely will see the right hip hike when the right leg circles. Therefore, an effective correctional cue would command the student to lengthen the right sitz bone toward the opposite heel. It is important to establish the Box during the set-up. This misalignment might also show up in, but not limited to, the Hundred, Single Leg Stretch, Double Leg Stretch, Scissors, and Side Kick Series. On the Reformer, it will present itself during, but not limited to, Footwork, Frog, Leg Circles, Tree Front, Knee Stretch Series, Long Box: Side Sit-Ups, and Running.

Part C Consideration: When choosing exercises for Part C, review again what is the cause of the misalignment. In this case, the tightness of the quadratus lumborum is causing the hip to hike up. Therefore, a solution is to stretch the quadratus and also teach it to maintain its length in order to stabilize the pelvis. Now think of the exercises that do this:

Fundamentals: Knee Folds
Cadillac: Mermaid, Leg Springs, Roll Back
Low Chair: Sitting Mermaid, Kneeling Mermaid, Spine Stretch Forward
High Ladder Barrel: Mermaid, Side Stretch
Spine Corrector: Mermaid, Side Sit-Ups

By using the Pilates Stance and this simple thought process you can improve your students’ postures, strength, and flexibility. There are many benefits to improving your students’ postures. You will reduce the chance of back pain, reduce the possibility of injury, increase circulation, lessen or eliminate digestive problems, and reduce fatigue, to name a few. Not only will your students feel better, but they will also look better.

As you can see, in order to deliver this type of quality teaching, you need to start thinking. You need to evaluate, plan, and follow through. In closing, here are some tips/suggestions to remember:

1. Remember scan and correct the body from the Powerhouse first
2. Do not over correct/cue and frustrate your student
3. Choose one correction and thread it through the session as a theme. This helps students to focus
4. Finish each session in Pilates Stance as a way to gauge their body awareness in regards to the corrections made during the session
5. When applicable, have students walk and incorporate new found connections into their gate
6. Review your manual in regard to anatomy, posture, and the Pilates Stance
7. Take your chair and barrel workshops early in your Peak Pilates Comprehensive pathway. Remember you can take chair and barrel right after PPS-I. This will give you more exercises to work into the system

Remember, changing students’ postures is a long term process. Be patience with your students and patience with yourself as an instructor. It is key to everyone’s success.

“A patient man has great understanding, but a quick – tempered man displays folly”. - Proverbs

- Sonia Rodriguez, Peak Pilates Master Trainer

Dilemma: Are We Guards or Guardians of Knowledge?

Zoey — Wed, 28 May 2008 15:08:00 GMT

Earlier this year there was a lot of controversy regarding the selling of our proprietary materials to the public at large. As I heard the different sides of the argument, I was hit by the question: “are we guards or guardians of our knowledge?”

As I sit writing this article, I went to my Apple dictionary and looked up the definition of the word ‘guard’:
guard: to watch over in order to control entry and exit; watch over to prevent escaping…

I am not sure what it is that we have that we want to guard, is there something that we want to prevent from escaping? Are we trying to hoard our knowledge? Aren’t we as Peak Pilates Teacher Trainers, trying to share our knowledge and preserve the classical method? Joseph Pilates himself wrote books about the classical method and wanted his knowledge to be shared widely with the public.

Why are our materials so much more important than his? Yes, the Peak Pilates manual is rich in detail and information. What we have that is unique is the way that we approach learning and teaching; but this can not be learned by reading a manual or watching DVDs, but rather can be learned from you, the teacher trainers.

Now, let’s take a look at the word ‘guardian’ from the same source:
guardian: a protector or keeper

We are protectors, trying to preserve the technique and keep the classical method alive. That does not mean that we should not share it with others. The Elders have created a colorful backdrop on which Pilates history is laid; and while they do not always agree, they know the power of the Pilates work. During one of our lessons, Mary Bowen shared with me that the practice of Pilates might have died out if Romana had not kept it alive during the many years that preceded the recent Pilates boom. We are all keepers of knowledge, but in order to preserve the classical method, we must be willing to share that knowledge with others.

I believe that we are all here as Peak Pilates Teacher Trainers because we have a love of the classical work. We have all experienced firsthand its power to change and we are passionate about sharing our knowledge with others through our gift of teaching. This is prevalent in the growth and direction of the industry. At many tradeshows in the past year, I experienced the thirst for our knowledge and the power of our teaching. The Peak Pilates conventions sessions are packed, often times by those who are trained in other forms of the method. We have the opportunity to open our doors to everyone who wants to learn our approach. If we guard our information too closely, we might contribute to allowing the method to die out, how much better to choose to keep the information alive and follow in the footsteps of The Elders.

- Zoey Trap, Peak Pilates Master Trainer

Secrets of the Short Box Series

Clare — Wed, 28 May 2008 14:52:00 GMT

This article is the first in a series aimed at deepening your understanding of the Short Box Series, this one will focus on the Short Box: Round.

“You are only as old as your spine is flexible” captures a key facet of the Pilates method, speaking to the importance of a mobile spine as we get older. In our current computer age, with such a large percentage of the population spending several hours a day working at a computer, it is no surprise that there has been such an increase in the number of complaints of lower back pain, neck pain and of headaches (to name a few), even with ergonomically-sound work stations. The only antidote for these complaints is for the body to move in ways that counteract the effects of these unnatural postures being sustained for several hours a day.

A proper Pilates session encompasses all spinal movements and the Short Box Series encapsulates all of them within one series. The basic exercises: Round, Flat, Side to Side, Twist, Tree, and Side Sit Ups improve mobility, strength, stability and muscular endurance which all functionally impact good posture. The Short Box Series is introduced early on as a basic series and, with variations added as the student advances, continues as a barometer of progress revealing a story about our client’s spinal health.

What does the Short Box Series reveal? What are the things to look for when teaching and what are the small things to fuss about? It is the little details that make this series a mainstay in the classical system and the importance of delivering this series well cannot be understated. I have witnessed on countless occasions clients going through the motions and actually missing the point for what their body can gain and needs from these exercises.

Let’s take a closer look at each of the exercises in the Series to illuminate what to watch for, how to fix it and what it may reveal.

Round:

Step 1: Sit a hands distance from the back of the box. The first thing to look for is how the client assumes the rounded position. Observe from the side, if the whole body collapses into the position be sure to correct it. Things to watch for are the ribcage dropping toward the pelvis, a lack of lift off of the buttocks, hunched shoulders or a heavily drooped head. Look for an even contour of the spine with a deep scoop supporting the C-curve. Be sure the arms hug the waist tightly, between the pelvis and ribs, instead of being out away from the body. The head should be reaching forward over the chest with both eyes focused toward the naval instead of sinking the chin into the throat. The feet are apart with the safety strap near the ankles, take note of where the feet are in space as this will be important as the movement occurs. The starting position is a tightly rounded one.

Step 2: The movement begins by going back; the pelvis rolls under, the sacrum contacts the box, the scoop deepens and the first stop is half way back with the shoulders level with the box. The upper back should not be lower than the level of the box at this horizontal point. If needed, the knees may gently bend if the hip flexors are tight preventing the sacrum from making contact with the box. If the knees can stay straight when going back, observe that the heels reach out and away from the hips. If you observe from the rear of the reformer, watch that both sides of the back lower equally. From the footbar, encourage the heels to remain still in space and reach; you can cue this or have both heels reach into your touch.

Step 3: The spine lowers into the well until it is as low as possible before extending, with the head last to extend back. Watch that the head remains actively forward until the torso is low. Do not let the head open back prematurely! Once upside down, try to maximally arch the entire spine, pulling the shoulders back toward the headrest, looking at the floor with the eyes and reaching the heels out away from the hips in opposition. As one becomes stronger, the arms may be able to reach overhead to the floor.

Step 4: To come up, first return the arms to position hugging the waist and then bring the chin to the chest. Raise the head and have the eyes focus on the midline aligning the nose with the sternum, naval and pubic bone and curl up until the torso is level with the box. Encourage clients to look with their eyes into their body to steer alignment as this will be helpful when coming up from the Tree. At this point the sacrum should still be on the box and the upper back level with the box just as it was in Step 2.

Exhale and curl the rest of the way up keeping the sacrum on the box for as long as possible and curling the upper body forward, until the shoulders are over the hips, be sure the powerhouse remains engaged. The rounded shape is now a counter stretch for the full extension that was just performed. So the sequence is to deeply round in order to fully arch, and then the spine finishes by rounding again.

In the advanced variation of this exercise, the first time arching into the well, hold both elbows and reach the arms back in three gentle pulses; second time back place the hands on the floor and perform a back bend; third time back reach under the carriage rails and give a long pull while reaching out through the heels.

To check for one sidedness, view this exercise from the rear as the torso rolls back and notice if one side hangs lower then the other side. If there is one side hanging lower, a simple cue or touch in most cases will even it out. Often the client can’t feel the imbalance so it is important to correct it, as it will inevitably show up in other exercises.

Since the Short Box Series is a seated series, help raise client’s awareness of active sitting. Encourage them to use it often during the day to offset the dangers of sloppy sitting. If you have a side view mirror let them see what it looks like; illustrate what it looks like to sit tall with the shoulders over the hips, to lift out of the waist, hips, and lower back. Show them how to wrap and perch up off of the buttocks and how to use their abdominals to sit forward and up; practice going back and forth from sloppy to active sitting so they can see and feel the difference.

By understanding details and making small but profound adjustments during your session, your client will not only have something to think about and practice until they see you again but little by little you will positively impact their quality of life.

“The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires.” ~ William Arthur Ward

- Clare Dunphy, Peak Pilates Master Trainer

Retention

ali — Tue, 25 Mar 2008 18:51:00 GMT

NOTE: This article, written by Peak Pilates MVe Teacher Trainer Alison Bodi, was recently featured in Pilates Digest (www.pilatesdigest.com), an online resource designed to engage the Pilates community. Pilates Digest is co-founded by Kelley Ranaudo of The Fitness Studio of Orlando, a Peak Pilates client.

Retention is an important part of maintaining not only your Pilates business, but consistency is also how your clients receive the benefits of The Pilates Methods. Keeping the interest of your clients as you know requires some additional effort. It’d be nice if we could totally depend on clients to show up for their weekly slotted appointment(s), but that may not happen as often as we’d like. Do you call those clients weekly and check in with them? How do you foster the instructor/ trainee relationship? What happens the minute the client pulls into their parking space? How do you conclude the session? You are the expert. You know your client’s body inside and out. Once you are able to observe them walk through the door, your intuition kicks in and you know exactly what work they need to balance themselves out. However, their experience begins even before they lay on the reformer/mat or sit on the chair and continues past the conclusion of their session.

Let’s discuss three activities you can do prior to and after your client’s sessions to keep them addicted to your workouts.

Before they enter the studio:

What is your parking situation? If your client has to pay the meter, is that cost configured into the price of their class? Even if they don’t have to pay a meter, can your client find a parking space? How far do they have to walk to get to your door? Do they need to climb stairs? By putting yourself in your client’s shoes you may be able to accommodate them better. For instance, if you know that they need to make a trek from their car to your door, you may want to make sure you schedule an extra 10-15 buffer between each private training client so that you can get in a full hour if they become challenged with the parking situation. If they are chronically late, then that’s a different story. If they have to pay a meter, you could have change readily available at all times at the front desk.

Immediately prior to or after each session:

How you schedule them? Are your clients able to call and speak to someone at the studio or do they have to leave a message each time? It amazes me how simple scheduling can be when there is someone at the front desk to answer and field questions over the phone or with walk-in traffic. This front desk person can be hourly during the busy times or you may be able to recruit a volunteer who will trade you their time for Pilates sessions. Or you could encourage your clients to text or e-mail you if you have a phone that will allow for that type of quick communication.

Another thing to consider is the timing of when you ask for payment. If money owed is discussed immediately following their entrance into the studio, it may change the dynamics of your relationship and how they will then go on to interpret the work you about to give them. Lastly, do you give your clients something to look forward to for next session? “We’ve run out of time for today but next time I’d like to go through what we did today in less time and add more work on the ladder barrel. These are two exercises we’re going to learn. Let me show you what they look like.” This is what I would say to my clients following a session to peak their interest and keep them excited about learning.

To Reward:

Do you know how they like to receive encouragement? Prior to their very first session with me, I would ask clients on their client questionnaire how they like to receive rewards. Positive reinforcement is necessary part of consistent behavior. I would reward for the following:

• Completion of a 20 and 30 package
• When a recruited friend of the client’s bought a package
• When the client found something different during the work

All three of the above are grounds for celebration and they can all be rewarded differently. When the client completed a large package, I would take a picture of them and their newly found alignment and shape. I would also give them a gift certificate to the nearby salon/spa. Both of these rewards will cost the business nothing. You may find that if you team up with a nearby business, they may offer your regular clients a gift certificate to get them in the door. It’s a win-win for everyone!

When the client recruited a friend, I would give my client 20% off their next package. Before I knew it, I had my clients working on bringing potential business in for me.

When the client found something different in their body in a session, I would verbally give them words of encouragement and I would take time to briefly discuss how it made them feel and then ask them to transfer that feeling into something they’ve had trouble with before. I helped share in their learning experience which is enjoyable for both of you.

You’ll find that the energy in your space you teach at will change once you start to take care of the client and treat them as you would like to be treated.

- Alison Bodi, Peak Pilates MVe Teacher Trainer

Restoring Our Health

Clare — Tue, 11 Mar 2008 19:08:00 GMT

According to the well-known founder of Pilates, Joseph A. Pilates, "You are only as old as your spine is strong.” This is true for the millions of Americans who have compressed their spines through weight gain, stress, sitting at desks and pounding aerobic exercise. For those needing to reverse this damage, Pilates exercise may be the answer.

Pilates has become increasingly popular for improving, not only spinal health, but the overall health and fitness of older, active adults as well as those who are deconditioned. Deconditioning is brought on by inactivity or bed rest and affects important body systems resulting in reduced functional capacity. Elderly individuals are particularly vulnerable to becoming deconditioned. Risk factors for deconditioning include illness, disability and chronic disease, among others.

As a Pilates instructor, I have seen older adults as well as deconditioned adults increase flexibility in their muscles, improve alignment and strengthen their spine through my programs. The reasons behind this success are rooted in the philosophy and teachings of Joseph Pilates himself.

Older, active adults taking a new approach to health

The older we get, the more life experience we attain. Our bodies absorb this history as well. This can include injuries and a general slowing of body functionality. Precision of alignment and spine strength becomes more critical as the natural aging process takes its course. Conditions like osteoporosis hurt overall flexibility, so it is important to vigilantly counteract it.

Many active, older adults turn to Pilates because they want to feel better and have enough strength to keep up with their grandchildren. In general, they aren't focused on the end of life, but on ways to extend their activity, health and well-being. They are interested in injury prevention and longevity.

Pilates is successful for these people because it teaches whole body conditioning. Typically, when I begin working with older adults, they can’t tell their core from their feet. But, as I train them, they quickly learn how each part of the body works together to increase strength, flexibility and endurance. Since Pilates is not a static exercise, it can be modified as a student’s body changes as they age. It improves circulation through reflexology and acupuncture points which is a phenomenal benefit to older adults, particularly to their spinal strength.

Reconditioning the deconditioned

Nearly 200 million Americans are overweight according to the Center for Disease Control. Poor diet, lack of exercise and neglect for overall health are the causes for the unhealthy weight of Americans. All this excess weight is contributing to the rapid deconditioning of our bodies.

Through Pilates, deconditioned Americans are gaining back functionality of their bodies and taking control of their lives. According to the International Health, Racquet and Sportsclub Association (IHRSA), the most common reasons why deconditioned adults do not start a health club workout routine include intimidation, fear of not fitting in, and fear of not being able to physically do what is asked of them. Fortunately, Pilates is typically practiced in a one-on-one setting, so intimidation and fear of not fitting in need not be an issue. Additionally, a Pilates workout can be tailored to anyone, so people in all physical conditions can participate.

Pilates not only helps your body feel and look better, but it also changes your state of mind. As deconditioned students begin to practice Pilates they experience better mind-body awareness – they gain better control of their bodies which often spills over to other personal habits. They begin asking themselves – what am I putting in my body, how am I using it, how can I make myself feel better, stand taller, be more relaxed? I often say, if you teach the body, the brain will follow.

It is important to use the proper Pilates equipment and make the program fun in order to keep students engaged. A tool like the MVe Fitness Chair from Peak Pilates is a great way to add variety to a routine as your students continue to progress. From Pilates chairs to wall systems to mats, these items can enhance any routine.

As with all Pilates students, it is critical to begin with a physical assessment and commence with a moderate program. By focusing on strength and body control, a student will show immediate improvement. Deconditioned people often turn to Pilates to get in shape and tone up, others come to help and injury or ailment. But, one thing is for sure; they all come with their own idea of what they might gain from Pilates, and leave with a completely changed sense of self.

While some say the Pilates craze is over, others have suggested that its true potential is just beginning to be witnessed in the United States. Its restorative benefits and lifelong wellness philosophy are attracting new types of students who are taking the program to a whole new level.

- Clare Dunphy, Peak Pilates Master Trainer

A Different Perspective on Observation

Colleen — Wed, 23 Jan 2008 00:22:00 GMT

There are varying perspectives on the extent to which observation can influence our interactions with our students. Effective teachers must constantly focus on their observational skills. Proficient observation requires an understanding of how to intuitively assess what is happening with your students, either physically, emotionally or mentally. Successfully responding to your observations can take time, trial and error. Seasoned trainers develop this skill over time and this is one of the main reasons that their expertise is so sought after.

Most observations are directed externally, in the sense that we make an observation and then work to correct what appears improper. However, there is another kind of observation, or awareness you might say, that is manifested internally and can take things to a more personal level. This alternative perspective on observation involves considering your clients’ struggles, issues and successes as a means for you to internalize your own personal development. To become an expert observer, it is essential that you focus not only on observing your students, but also consider your own personal practice and cognitively build that into your teaching skill set. Here are some interesting examples that illustrate how observation can be a valuable tool:

Example # 1

Years ago I developed a highly concentrated therapeutic Pilates practice, not because I focused on it, but because orthopedic surgeons and doctors regularly presented me with patient referrals. This happened due to word of mouth from clients who had successful experiences. Before I knew it, referrals defined my business base. Not anticipating this posed a challenge. I needed to refer these clients to my instructors, but my instructors weren’t trained to handle these special cases. This challenged me to analyze what I was doing and why it was working so I could transfer this information in a practical manner to my staff. To meet this challenge, I had to observe myself while teaching and look at my own intuitive responses to my clients’ issues. Why was I effective? Was it the cueing? Was it how I touched and spotted my clients? Was it the exercise sequencing, choice of equipment or both? Was it the modifications I developed? If so, why did the exercise sequencing work? Why did modifications only work for specific clients? To adequately address these questions and formulate answers I was required to conduct exercise and medical research and network with licensed professionals. This helped me understand why I was successful, which led me to develop a protocol for training my staff. In my case, using cognitive study to enhance my knowledge base was required to back up my intuitive processes. I was able to then successfully pass it on in a practical manner to my staff and also develop myself further.

Example #2

Recently, a new teacher, who was interested in incorporating the classical Pilates method into her group reformer classes came to me for lessons. She had experienced difficulty with tightness in her thoracic spine and worked primarily from a “neutral pelvis” position. Her rib cage mechanics were inhibited and subsequently, lifting and holding her cervical spine and head position was difficult. She was also very tight in her sacrum and gripped the muscles surrounding it. I began working with her and after several sessions she mentioned some things she had noticed with her group class participants, particularly with their head positions. She noticed that they had difficulty with lifting and holding their heads up in the right position. We went over ideas to incorporate into her next class. At this point, she fully realized that this was her challenge as well. She didn’t get that awareness in our lessons but she did when she began to teach it. The next week she reported a bit more success with her class but had observed that now she noticed lower back tightness in the group. I think you can guess where I’m going here. For this teacher, her classes mirrored her own technical and body position issues and physical difficulties. More importantly she realized she was teaching to her weaknesses! This humbling experience opened the eye of opportunity and growth for her and in turn taught her an invaluable lesson.

Teaching requires a keen observation and awareness of not only our students’ abilities, but also our own. Because teaching is a two-way street, we can use our clients’ issues, challenges and successes as opportunities for our own growth physically and cognitively. So starting right now, look at your students with a new eye for inner observation. Ask yourself the question: What is being mirrored back to me and what do I need to learn from it? You might be surprised where the answer leads you.

- Colleen Glenn, Peak Pilates Master Trainer

Goal Setting for Continued Growth

Sonia — Tue, 22 Jan 2008 23:55:00 GMT

As a Pilates instructor, to be a great teacher you must always have the desire and will to progress toward the goal of becoming the best instructor you can be. The gift of “free will” was given to all of us at birth. Every individual has a choice and only you can make the choice to be great. However, greatness does not come by chance; greatness requires an intentional and planned strategy. Constant self-evaluation and planning must be an on going process in order for there to be continuous improvement.

Goal setting is a vital step in making any improvement. It is your first step toward continued growth of teaching skills. One of the most important steps in goal setting is to actually write your goals down on paper. According to a Harvard University study, those who write their goals down have a better chance of accomplishing those goals. Tom Hopkins once said, “An unwritten want is a wish, a dream, a never happen. The day you put your goal in writing is the day it becomes a commitment that you change your life. Are you ready?”

When writing goals, it is important to give some honest thought to past accomplishments and the areas of opportunity that present themselves. Here are some basic steps to follow when goal setting:

Use the Peak Pilates 5 Part Formula as a checklist to evaluate yourself. You can choose to evaluate yourself on each part of the 5 Part Formula and then choose one or two goals to work towards per month, per quarter, or per six-month period.
Go through each area and honestly determine which of your skills need improvement. Consider these your desired outcomes. Here is an example, “During the first quarter of 2008, I would like to teach my clients to move with more clarity in their rhythms”
Next, under each desired outcome, it is important to create performance goals for yourself. Performance goals are the actions you must take in order to achieve the desired outcome. In order to accomplish the desired outcome in the example above, here are some examples of a performance goal:
- “On Mondays and Wednesdays, I will do a 3-rep drill on the Mat, making sure I understand the rhythm of each exercise in my own body.”
- “In January, I will announce to my studio that it is “Rhythm Month” and make sure clients really understand that every exercise has a unique
  rhythm.”
- “On Fridays, I will do a full reformer workout once a week for myself and cue out load the rhythms of each exercise. I will make sure that my
  voice animates the rhythm of each exercise.”
- “During the first two weeks in January, I will review the rhythm of each exercise in my manual.”
Once there is a clear understanding of the desired outcomes and performance goals, the plan must be put into action. Tom Landry once said, “Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” We could not agree more.
Once the month, quarter, or 6-month period has ended, it is now important to go back a re-evaluate your progress. Identify what has been accomplished and what still needs your attention.
After re-evaluation, new goals must be set. The cycle starts again.

Here are some common errors that most people make when goal setting that you will want to avoid:

Not being true to your goals
Setting unrealistic goals in unrealistic time frames
Over committing

Tips for writing and accomplishing goals:

Be as specific as possible
Share goals with a colleague or mentor for accountability
Ask a colleague for feedback on your teaching before setting goals

Although it is important for goals to be true to the person accomplishing them, we would like you to consider that one of your goals for 2008 be one of service to others. After teaching skills have been polished and personal technique has been improved, is it not all about helping others? We believe that with these skills, everyone can teach and serve many by helping them achieve their own goals.

Many instructors are searching to find themselves, not only as teachers, but as human beings. Mahatma Gandhi said, “The best way to find yourself is to lose yourself in the service of others.” Every morning instructors around the world should be asking themselves, “Who can I help today?”

Pilates instructors should realize that this role, this career – which has been chosen – is a great gift. Pilates instructors have the grand opportunity to serve others and service to many leads to greatness.

- Sonia Rodriguez, Peak Pilates Master Trainer

Pilates Stance

Clare — Sun, 25 Nov 2007 07:00:00 GMT

If you Google “Pilates Stance,” you will see a myriad of definitions and commentary about this basic, foundational and often misunderstood concept. Let’s unravel the mystery.

In this edition of the Master Training Team article, we will accurately define Pilates Stance, examine the anatomical position, and discuss healthy alignment and movement patterns for all bodies.

What is Pilates Stance? Historically, Pilates Stance referred to entire body alignment while the leg and foot position were referred to as “Pilates First.” Accurately defined, Pilates Stance is an active preparation and set up position maintained during dynamic movement to correct compensatory tightness and weakness that develops in a person’s body. When standing or performing supine exercises such as the Hundred, Frog and Leg Circles, One Leg Circles, the Ab Series, or the first footwork exercise, the legs are supported by all of the muscles around the hips (adductors, abductors, flexors and extensors). Pilates Stance is an exercise ready position and not the way a person stands in normal, everyday life.

We use the term “working in the joint” to describe this correct way to position the leg in the hip joint. The objective is to stabilize the lower body and align the body’s posture. It is important to master this position during the entire movement whether the legs are together as in the Hundred or Corkscrew or apart as in One Leg Circles. In the beginning, this might be difficult, and as with all Pilates exercises, working in the correct position builds a stronger body from the inside out.

How do we find the Pilates Stance? If you were to hang from your hands on a bar, your legs would naturally open outward from your hips. This is the optimal and natural position to stand and bear weight. Let’s look at the Pilates Stance from the feet up:

The feet are in a small 'V' position with the heels glued together from the sitz bones.
The weight is distributed evenly from the big toe to the little toe side of the foot.
The peritoneum or pelvic dome is stacked up directly over the arch of the foot so the weight is not in the heels, but slightly forward with the line of gravity coming just in front of the lateral malleolus.
The back of the upper inner thighs is drawn tightly together and expresses a slight turn out of the legs initiating from the hip joint. This slight movement helps students from over recruiting the quadriceps and engages the target areas of the hips, buttocks, inner and outer thighs. It also engages the deepest of the lateral rotators and allows for deeper activation of the pelvic floor.
The knees are straight, but not locked, remaining 'soft,' with the center of the knee aligned with the second toe and the entire leg position emanating from the hips.
The two legs are like one leg, emphasizing the centerline, offering strong support to the body like a Greek column.
Moving up the body, the abdominals are drawn in and up, lifting the waist away from the pelvis.
The ribcage is stacked directly over the pelvic dome and the arches.
The chest is open and the sternum is reaching upward, with the shoulder blades down the back and the back of the neck stretched long.
The head is high off the shoulders with the roof of the mouth stacked over the diaphragm, which is stacked over the pelvic floor, which is stacked over the arches.
The entire body is pulled up like you are leaning slightly into the wind.

How does the Pilates Stance translate into healthy alignment and movement patterns? As with all Pilates positions, it is important to understand that no two bodies are alike and the goal over time is to restore healthy alignment and movement patterns.

With all students, note the alignment from the hips, the knees and the second toe. Pay close attention to where the weight is on the feet, observe if they favor the inside or the outside of the foot or if the ankle rotates or the arches drop when bearing weight. All instructors should develop a keen eye for misalignment.

When working with different leg misalignments, it is important to understand the adjustments needed to accommodate the individual. The goal is to restore their alignment, session by session, to a more healthy state, working from the Powerhouse downward. For example, if a person has genu varus (bowed legs) and the knees cannot come together, we can accommodate them by turning the legs out more from the hips so the feet are in a wider 'V,' still keeping the heels together. On the contrary, if a person has genu valgus (knock knees), and their knees bump into one another, we can adjust the legs slightly apart and less turned out, again working from the hips. If a person has knee pain, we can accommodate by working in a parallel leg position with the legs together for support.

What goes wrong with incorrect execution of the Pilates Stance? If executing the Pilates Stance incorrectly, one may aggravate their hip joints and suffer from inflammation. Probably the most common incorrect execution is a Pilates Stance with too wide a 'V.' This can aggravate the Sacroiliac (SI) joint and lead to recurring inflammation and pain.

The body is an amazingly clever device. When something goes ‘wrong’ it does not stop, it thinks of a way around the problem, it finds a ‘solution.' The solution is often a compensation that is unhealthy and will lead to further degradation of function over time.

Research shows that when one muscle is weak, other muscles compensate in an attempt to maintain functional movement. A frequent example of this is in simple standing, when the weight falls into the heels and the hips are shifted back. In this common situation, the gluteus maximus is not firing due to weakness and the erector spinae and hamstrings are forced to work harder to maintain an upright position. This creates increased compressive forces in the lumbar spine secondary to increased synergistic muscle activity without adequate stabilization. This concept, known as synergistic dominance, occurs when one or more synergists take over the function for a prime mover. In the example described, this synergistic dominance will transfer to exercises and movement patterns until it is corrected.

Another common compensatory pattern known as reciprocal inhibition occurs when one muscle is tight (for example the psoas) and the functional antagonistic muscles (in this case, the gluteus maximus, transverse abdominus, internal obliques) become inhibited leading to increased compressive and translational forces. We often see this pattern emerge in new students when performing the Hundred. These students have difficulty drawing their abdominals in and up as they lengthen their spine into the mat. In these students you will often observe abdominals bulging out and the spine losing contact with the mat. Usually this is an indication of inactivity in the obliques and you will notice that the student cannot bring their head up fully over their chest and their ribcage will be pressed out.

Now that you have a clear definition of the Pilates Stance, understand the proper body alignment, and have been provided with some examples of misalignment and incorrect execution, think of how many Pilates positions utilize the same shape in space as the Hundred. Can you see why it is absolutely vital to ingrain and practice diligently the Pilates Stance?

Our goal as Pilates educators and instructors is to help clients develop strength in the centerline to ease compression and restore the body’s balance. The majority of clients have similar issues; weakness in the gluteals, abdominals, and deep spinal postural muscles; tightness in the hamstrings, hip flexors, quads, chest and shoulders.

Working with the individual student to help them find their way toward the ideal Pilates Stance will help to address the imbalances of the body and restore functional, healthy movement.

- Clare Dunphy, Peak Pilates Master Trainer