A really interesting personal history of the many paths of Pilates
Thursday, March 31, 2011
Pilates Anytime | Workshop - Interview with Madeline Black - Madeline Black - 03/09/2011
Pilates Anytime | Workshop - Interview with Madeline Black - Madeline Black - 03/09/2011
Sunday, March 20, 2011
Special $15 for Pilates equipment private class!!!!
Take advantage of this offer, teaching in training mode = you in saving mode
email: pilatesinthecity.chicago@gmail.com
email: pilatesinthecity.chicago@gmail.com
Thursday, March 10, 2011
What is your favorite Pilates exercise?
Do you rock when you roll (like a ball)? Is plank a pleasure? Does your back extension go swimmingly? What is it for you? We all have certain exercises that illicit a sense of joy when performed during class. However it should be considered that often the exercises that we don't like or don't do well are the ones that our bodies actually need to do more. There is a reason why we tend to gravitate towards the exercises that we like. Typically it is because they are easier for our body to perform. The body will always choose the path of least resistance first. In other words, it will execute the easiest way to do something over the more challenging. And the easiest way isn't necessarily the most effective. This philosophy can perpetuate our imbalances and inhibit us from finding a true sense of strength.
Sometimes this preference is due to the body's own function. There is often more to it, however it can come down to something as simple as tighter and weaker sides of the body. Have you ever noticed that performing side bending exercises feel different from one side to the other? Typically, people are stronger on their dominant side and therefore are often also less flexible. Conversely, their non-dominant side exhibits weaker musculature. This decreased strength translates to looser and more flexible muscles. This reciprocal relationship can also contribute to less stability and faulty alignment on both sides. For example, when performing a side bend, you may notice that you may have difficulty keeping your trunk "square" (or aligned to your hips) as you stretch your dominant side. That is because the more substantial muscles in that side of the trunk are much tighter and can cause the body to compensate (or cheat) in a way to avoid fully stretching the side trunk muscles. This can be demonstrated by a very slight involuntary twisting or rotation of the spine towards the mid-line of the body. Side bending to the non-dominant side does not present quite the same instability as the looser/weaker side favors being stretched.
This imbalance is also present in other oblique exercises. Side sit ups executed on the non-dominant side of the body are commonly more challenging than those done on the dominant side. The weaker oblique, spinal and back muscles on this side of the torso contribute to the overall instability of the trunk and pelvis, making it harder for the body to flex the spine with rotation. The result is often jerkiness or a sense of awkwardness throughout the movement. Without correct alignment through the trunk, the proper muscles often work inefficiently or even not at all.
The same can be said of leg exercises on the mat or with equipment. It is a common misconception, but your dominant leg is typically in many ways your weaker leg. Although you may have more control and mastery over your dominant appendage in some ways, it does not prefer to bear weight. Think about this the next time you walk across the room. Which leg did you step forward with first? Most likely it was your dominant leg. You may also find that when standing, your body is unconsciously shifted to your non-dominant side. Therefore, this leg prefers to bear weight. This does not necessarily mean that your leg is more organized or that your gait is better on this side, it means that it is more comfortable bearing weight. This accounts for the great disparity when carrying out standing exercises from one leg to the other.
At times, our attraction to or avoidance of an exercise stems from a structural standpoint. Some individuals have an excessive curvature of the lower spine which tilts the tailbone towards the back of the body. With this lordotic posture of the spine, it can be quite challenging to bring the pelvis into a forward (toward the nose) position. This pelvic placement is required in all rolling exercises. Therefore, it makes perfect sense, why for some, the Roll Up exercise is accompanied by more of a roll of the eyes than that of the spine.
These types of imbalances occur throughout the whole body and dictate our inclinations towards certain exercises. One of the goals of Pilates is to establish a sense of symmetry to the body. You may try to remedy these disparities by training one side of the body more deeply than the other. That could involve adding more repetitions to the weaker side, holding a stretch on the tighter side for longer, or using a prop or other assist to create better initial stability to properly engage the correct group of muscles for a particular exercise. With time, working in this unbalanced way will afford you more fluidity, control and strength throughout the whole body. So remember, if your teaser makes you tremble, more often than not...it might be exactly what you need.
Special thanks to Angelique Christensen for this guest post.
About
Angelique, PMA-Certified Pilates Teacher
Angelique is a native of Southern California and a graduate of UC Irvine with a degree in English. She began ballet at age 5 and continued to dance and teach professionally for more than 20 years. Introduced to pilates after a hip injury while still in her teens, she became fascinated with the intricacies and complexities of movement. She pursued her first Pilates certification through The PhysicalMind Institute in New York in 2003 where she trained with Master Teacher Elizabeth Gillies. Profoundly influenced by Ms. Gillies dedication to rehabilitation and innovation, Angelique strives to instill a clarity and deep understanding of the work to her diverse clientele such as those with back pain, fibromyalgia, hip replacement, osteoporosis, ACL replacement and scoliosis. Through intuitive cueing and a meticulous eye for form and proper body mechanics, she provides a unique experience for each client and their personal needs and goals. Angelique has also trained extensively in Pilates protocols for pre and post natal clients and is certified in BalleCore BARRE Mat Pilates. She earned her second Pilates certification in 2008 by completing the BASI Comprehensive Teacher Training Program. In 2011 she graduated from Long Beach Dance Conditioning's Core Intelligence Course taught by Master Teacher, Marie Jose Blom-Lawrence. Additionally, she is certified by the Pilates Method Alliance. Angelique finds inspiration from her many amazing and devoted clients at Bella Forma.
Sometimes this preference is due to the body's own function. There is often more to it, however it can come down to something as simple as tighter and weaker sides of the body. Have you ever noticed that performing side bending exercises feel different from one side to the other? Typically, people are stronger on their dominant side and therefore are often also less flexible. Conversely, their non-dominant side exhibits weaker musculature. This decreased strength translates to looser and more flexible muscles. This reciprocal relationship can also contribute to less stability and faulty alignment on both sides. For example, when performing a side bend, you may notice that you may have difficulty keeping your trunk "square" (or aligned to your hips) as you stretch your dominant side. That is because the more substantial muscles in that side of the trunk are much tighter and can cause the body to compensate (or cheat) in a way to avoid fully stretching the side trunk muscles. This can be demonstrated by a very slight involuntary twisting or rotation of the spine towards the mid-line of the body. Side bending to the non-dominant side does not present quite the same instability as the looser/weaker side favors being stretched.
This imbalance is also present in other oblique exercises. Side sit ups executed on the non-dominant side of the body are commonly more challenging than those done on the dominant side. The weaker oblique, spinal and back muscles on this side of the torso contribute to the overall instability of the trunk and pelvis, making it harder for the body to flex the spine with rotation. The result is often jerkiness or a sense of awkwardness throughout the movement. Without correct alignment through the trunk, the proper muscles often work inefficiently or even not at all.
The same can be said of leg exercises on the mat or with equipment. It is a common misconception, but your dominant leg is typically in many ways your weaker leg. Although you may have more control and mastery over your dominant appendage in some ways, it does not prefer to bear weight. Think about this the next time you walk across the room. Which leg did you step forward with first? Most likely it was your dominant leg. You may also find that when standing, your body is unconsciously shifted to your non-dominant side. Therefore, this leg prefers to bear weight. This does not necessarily mean that your leg is more organized or that your gait is better on this side, it means that it is more comfortable bearing weight. This accounts for the great disparity when carrying out standing exercises from one leg to the other.
At times, our attraction to or avoidance of an exercise stems from a structural standpoint. Some individuals have an excessive curvature of the lower spine which tilts the tailbone towards the back of the body. With this lordotic posture of the spine, it can be quite challenging to bring the pelvis into a forward (toward the nose) position. This pelvic placement is required in all rolling exercises. Therefore, it makes perfect sense, why for some, the Roll Up exercise is accompanied by more of a roll of the eyes than that of the spine.
These types of imbalances occur throughout the whole body and dictate our inclinations towards certain exercises. One of the goals of Pilates is to establish a sense of symmetry to the body. You may try to remedy these disparities by training one side of the body more deeply than the other. That could involve adding more repetitions to the weaker side, holding a stretch on the tighter side for longer, or using a prop or other assist to create better initial stability to properly engage the correct group of muscles for a particular exercise. With time, working in this unbalanced way will afford you more fluidity, control and strength throughout the whole body. So remember, if your teaser makes you tremble, more often than not...it might be exactly what you need.
Special thanks to Angelique Christensen for this guest post.
About
Angelique, PMA-Certified Pilates Teacher
Angelique is a native of Southern California and a graduate of UC Irvine with a degree in English. She began ballet at age 5 and continued to dance and teach professionally for more than 20 years. Introduced to pilates after a hip injury while still in her teens, she became fascinated with the intricacies and complexities of movement. She pursued her first Pilates certification through The PhysicalMind Institute in New York in 2003 where she trained with Master Teacher Elizabeth Gillies. Profoundly influenced by Ms. Gillies dedication to rehabilitation and innovation, Angelique strives to instill a clarity and deep understanding of the work to her diverse clientele such as those with back pain, fibromyalgia, hip replacement, osteoporosis, ACL replacement and scoliosis. Through intuitive cueing and a meticulous eye for form and proper body mechanics, she provides a unique experience for each client and their personal needs and goals. Angelique has also trained extensively in Pilates protocols for pre and post natal clients and is certified in BalleCore BARRE Mat Pilates. She earned her second Pilates certification in 2008 by completing the BASI Comprehensive Teacher Training Program. In 2011 she graduated from Long Beach Dance Conditioning's Core Intelligence Course taught by Master Teacher, Marie Jose Blom-Lawrence. Additionally, she is certified by the Pilates Method Alliance. Angelique finds inspiration from her many amazing and devoted clients at Bella Forma.
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