March Newsletter - Power Of Pilates

Celebrity Pilates fans – Lucy Lawless

Best-known for portraying Xena, Warrior Princess fame.
"I don't like to waste time. I want to spend it doing the best possible thing for me. Pilates has given me the greatest returns. It sucks your butt up, tones the legs and shoulders. Nothing else gives you definition like it."

Young at Heart!

If, at the age of 30, you are stiff and out of shape, you are old. If, at 60, you are supple and strong, then you are young." Joseph Pilates

A well-designed Pilates programme is one of the best ways to ward off the limitations of advancing age. As we grow older we only have 10%-15% of the muscle strength we had in our youth if we don’t do any exercise.

Most Pilates exercises are low-impact and partially weight-bearing, which is good for the prevention of osteoporosis, the brittle-bone disease. The gentle routines build strength, improve posture, flexibility, balance, co-ordination and agility.

Mary Pilates Joseph Pilates himself was also probably the best single advertisement for the benefits of the exercise technique that bears his name, since he was lively, active and still teaching until his death (from a fire at his studio) at the age of 87. And as the photo below shows, you are never too old for Pilates…

Mary Pilates, niece of Joseph Pilates, age (approx) 82 doing the full "Rollover"

Introducing your core!

You’ve all heard us say "engage core" more times than you would like to remember – so here’s a little introduction to the muscles you are using…

your core The Transversus Abdominis (TA) are the deepest abdominal muscle, the "corset muscle" of the spine and pelvis. TA contracts in anticipation of body motion to guard the spinal joints, ligaments, discs and nerves.

The Multifidus (MF) muscles main function is back stability. They do not produce a large range of movement, but work to produce small, "fine-tuning" postural movements.

The Transverse Abdominus is the body's natural corset, drawing the superficial abs in and giving you a flat stomach. The TA and the MF work in conjunction with your pelvic floor and diaphragm - so when you draw up your pelvic floor, your TA contracts to make a flexible but stable region around your lumbar spine.

It is this ability to stabilise your lumbar spine that enables you to overcome back problems and reduce your risk of injury. Remember, we have no bellies popping out when we exercise a move; our lower abdominals are pulled in by our pelvic floor and TA working together to support our spine, giving us a strong centre to initiate and carry out the movement.

Move of the month

Engaging / activating core

Put yourself in neutral alignment – this can be standing, seated or lying
Place your hands on your lower abdominals
Breathe in to prepare, and as you breathe out, draw up your pelvic floor
Notice your lower abdominals draw in under your hands
Imagine you have a hipster belt on that is a little too tight and you need to keep the area below the belly button drawn in so that it fits comfortably
Think of scooping and hollowing, bringing your navel back to your spine
Work at a 30% contraction – if you are unsure where that is, start at a 100% contraction, then 50%, then 30% so you can see how it feels
Don’t engage above a 30% contraction as your upper abdominals (your 6 pack) which are generally stronger, will kick in and do the work, leaving the weaker TA muscles - weak!

Joke of the month

Thank you Paul! (Wokingham, Thursday 18:45 class)