Wellness Matters Magazine May/June 2013 Issue www.wellnessmattersmagazine.com
You've Got to Move It, Move It!
Pilates for a Symbiotic Mind and Body
by Monique Molino
These days, life is loaded with demands on your personal time, energy, and space. When you continuously care for others without taking care of yourself, you risk reaching beyond your capacity to function effectively. Like a hard drive filled with too much information, people can crash due to physical and mental imbalances. Pilates helps to recharge your batteries so you can rediscover your mind-body equilibrium.
The Pilates Breath Takes Guts
Deep breathing is an important part of any exercise regime. Pilates breathing techniques help you maximize your physical strength by conditioning your abdominals, pelvic floor, back muscles – and even internal organs. For instance, the Pilates breath uses your diaphragm to tone your bladder by pulling it up and down so it won’t drop into the body part often referred to as the “gut.” The Pilates breath also assists in releasing tension by getting oxygen into the blood, which can stimulate and revitalize a drained brain. This in turn can allow for the complete mental focus needed when faced with the physical demands of any form of exercise, as well as the challenges of daily life, career, and family.
Prepping for the Next Level
“Give me a stronger back and abs, toned buns, defined shoulders, and more flexibility.” This is a frequent request by Pilates students and a goal that aligns with that of a Pilates instructor: to build a balanced body. Pilates is tailored to each student’s abilities, enabling strength and flexibility gains while minimizing the chance for injury. A happy Pilates body and mind can be consistently challenged and healed to reach the next level of fitness and harmony.
Pilates offers a symbiotic relationship between mind and body, evolving your approach toward a more balanced, stronger, and happier you.
Monique Molino is a Pilates Instructor at the Peninsula Jewish Community Center in Foster City, and holds a Bachelor of Arts in Dance from Mills College in Oakland.
Today life is crammed with demands on personal time, energy, and space. When you continuously care for others without taking care of yourself, you reach beyond your capacity to function. Like a hard drive with too much information, you essentially crash and burn due to these physical and mental imbalances. At a Pilates class it’s your time to recharge your batteries so you can rediscover your mind-body equilibrium. The Pilates breathing technique will help you to capitalize on your strengths without wearing yourself down.
The Pilates Breath Takes Guts
Say this in one breath: “Breathe in order to achieve toned abdominals and internal organs otherwise your bladder prolapses and your stomach will look like it’s carrying a bowling ball.” Let’s drop this habit and take a breather. The Pilates breath helps condition your abdominals, pelvic floor, back muscles – and even internal organs. For instance, the bladder is toned by being pulled up and down by the diaphragm so it won’t fall down into your gut. The Pilates breath assists in releasing tension, which allows for complete mental focus needed when faced with the physical demands of your Pilates practice.
The Happy Mind and Body
“Give me stronger abs and back, toned buns, defined shoulders, and more flexibility.” As a frequent request by Pilates students, this goal aligns with a Pilates instructor’s functional goal to build a balanced body. Wellness guide Laura Hames Franklin notes we are a series of systems made to heal. Pilates is tailored to a student’s abilities, enabling strength and flexibility gains while minimizing the chance for injury. A happy Pilates body and mind can be consistently challenged and healed to reach the next level of fitness.
Pilates offers a symbiotic relationship between mind and body, evolving your approach towards a more balanced, stronger, and happier you.
By Monique Molino
Copyright information: All material copyright © Monique Molino 2013. All rights reserved.
A Ferrari F-430 can go from 0-60 mph in about 4 seconds, depending on the year it was made. But it's a machine. You're a series of systems that are made to heal, a point well-made by wellness guide Laura Hames Franklin. Those systems can either break down or build up depending on how we take care of ourselves.
Image source: www.zeroto60times.com/Ferrari-0-60-mph-Times.html
When my sister and I were just little tykes, we used to go to the park with our dad. He noticed that unlike the other little girls that whirred around the horizontal monkey bars in continuous circles, I could only produce a 3/ 4 revolution.
Dad is a man of science, love, and innovation, so at the time he did what any loving father would do: he gave me a little push. This helped me move within my capacity without getting hurt.
Moving beyond capacity is easily done when we’re adults. We get impatient with ourselves because we haven’t worked out in years so we go for a bike ride or adrenaline infused workout at the gym. This 0-60 methodology very often is a recipe for injury, or re-injury. And then we’re side-lined away from the activity we were hoping to pursue!
I didn’t remember the push Dad gave me, probably too stuck on myself to remember (or too little?). But I did remember making lots of successful revolutions. Gymnastics and dance classes became the next step, where I proudly performed cartwheels of shame in both classes. The teachers guided me so that I could build up endurance and strength along with coordination and grace. Those cartwheels were practiced long after I refused to take classes because “…these teachers don’t know what they’re doing.” Okay, so I was a LOT stuck on myself.
Today, I wouldn’t dare just flop myself on the horizontal monkey bars and go for a spin, I’d hurt myself. I haven’t built up capacity; I don’t have the endurance to keep good form. And they hurt!
But, want a perfect cartwheel? You got it.
By Monique Molino
Copyright information: All material copyright © Monique Molino 2011-2012. All rights reserved.
...that is the question. Or, those are the questions.
William Shakespeare, asking the tough questions. The Chandos portrait, artist and authenticity unconfirmed. National Portrait Gallery, London. Image courtesy of: http://en.wikipedia.org/wiki/William_Shakespeare
The Pelvis: Tuck, Neutral, Arch, oh what, praytell, doth we choose?
Well first of all let's revert to the basic Pilates rule: do the work with zero unnecessary tension. Forcing the pelvis to arch or tuck is unnecessary and creates tension. Enough said? Don't agree? Been to a class where they ask you to tuck? (You don't have to tell me where you took the class, I can take a guess as I've probably been there, too!)
When we tuck the pelvis like an animal tucking his tail between his legs, we are in a submission position. It is both negative emotionally (albeit on the subconscious level, but that is still enough for me to avoid it) and physically to hold such a position. The iliopsoas (hip flexors) shortens as a result and the lumbar discs are compressed, especially near the sacrum. For those of us with a tight iliopsoas this only exacerbates the problem as we have shortened the distance between ASIS (tops of the hipbones) and ribcage with both abdominals and iliopsoas. For those of us with lumbar tightness it does not resolve the issue. And for those of us who are both flexible with iliopsoas and lumbar, it doesn't strengthen the necessary muscles to balance out pelvis and spine.
For ALL of us it causes strain to the lumbar discs. Our discs have a shelf life: we all have a certain number of movements with the spine that it will allow before it breaks down. Some of us are blessed with better genetics in this regard and can get away with bad form and postural habits. But I'm not apt to gamble with the health of my spine, and my guess is neither are you.
Dr. Stuart McGill of www.backfitpro.com compares a wire coat hanger to our spines. A wire coat hanger is pretty strong. How many bends will it take before it will break? You may ask yourself the same question about your spines. Photo by Monique Molino
The neutral spine provides the opportunity for the entire core to work evenly and with most efficiency. Take a look at some of the strongest athletes and cultures with the least number of back problems and you'll find that the neutral spine is always present. This does not mean being relaxed or allowing the muscles to be lax. It doesn't mean allowing a naturally arched back if the problem stems from tight low back muscles. It means a gently lengthened spine and evenly placed pelvis. For women there tends to be a little more of a tilt forward but it is ever so slight.
The Spine: it can flex, extend, and rotate. The real question is...
...How much should it flex, extend, and rotate? When should it do so? Some health practioners would rather you move your spine like you're doing The Robot-- no spinal movement. No I mean The Robot dance move, think 1980s dance parties with a few fro's, mullets, Jerry curls, and crimped hairdos. Complete the look with parachute pants. For those of you who remember, I'm sorry for the flashback.
Parachute Pants. Alas, WHY?
Photo courtesy of http://en.wikipedia.org/wiki/Parachute_pants
Others want you to fold like a weeping willow at Foster City's Ryan Park-- no stability just the most mobility.
Try not to move like a Weeping Willow at Ryan Park in Foster City, California. Photo taken by Monique Molino.
Some want super-lengthening abilities to emerge from your spinal erectors, inhibiting your ability to rotate. Others prefer you move more softly to increase your rotational range.
It's enough to make a Pilates student stone cold crazy. What's right and what's wrong? We don't want any spinal problems so a definitive answer would be great.
You know what I'm going to say already. It's going to make sense: think of the Goldilocks and Three Bears children's story. Not too much, not too little. You're going to move with just the right amount of force and that means the least amount of tension. No pain, no feeling of tension.
The spinal discs are very picky about their movements. They need movement somewhat to relubricate themselves via osmosis. But too much movement and they wear down like tires balding from too much friction on the road. The ligaments that hold the vertebral discs in place also have a shelf life. Too much friction from moving the spine with too much range and they get lax. This means danger for the discs and the nerves nearby.
The nerves that radiate from the spine are delicately placed near vertebrae, discs, ligaments, muscles. Stretching any nerve beyond 12% of their ability to lengthen must be avoided to prevent any damage to the body's full function.
What kind of muscles are used and what should we be thinking about when moving the spine?
- A soft reaching sensation to lengthen the spine fully is appropriate as long as one doesn't use other muscles to get to that goal (neck flexors and upper trapezius, for example).
- Bracing the abdominals to move the spine assists in balancing out the back extensors during extension exercises. (This should be done without scooping the abs in like you're sucking in your stomach or you won't be fully connected and can damage the spine. Remember, brace your abs like you're about to be punched in the stomach.)
- The obliques rotate and side bend the spine and yet can assist in preventing too much general rotation and side bending.
- The multifidus is a rather small lower back extensor for one to three vertebral segments.Therefore it supports only a few joints during extension, very small amounts of twisting and small amounts of side-bending.
- The back extensors lengthen as the rectus abdominus (six pack muscles) flex the spine.
- The quadratus lumborum can stabilize the core, or they can assist in side-bending. The same rules apply to lengthen gently, then apply just enough abdominal bracing.
Fact of the Day: Drink plenty of water to keep the vertebral discs healthy, lubricated, and plump.
By Monique Molino
For more information: www.backfitpro.com
Copyright information: All material property of Monique Molino. You must include the following line of type in small print on the same page where the photograph(s) appear: "Monique Molino photography © Monique Molino."
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Originally from en.wikipedia. Drawn by Theresa Knott
How should we breathe during a Pilates class? Loud and clear or soft and muted? A little or a lot? In the chest or in the stomach?
Keep these things in mind while executing the Pilates breath:
- Brace your abs during your workouts to protect your spine and to prevent them from expanding or going lax during inhalation.
- The alveoli sacs in the lower chambers of the lungs are more densely packed than those in the upper chambers. Alveoli sacs are responsible for helping diffuse carbon dioxide in the blood. (Alveoli sacs can be seen in the lower left-hand corner of the image seen below.)
From the Oxford Illustrated Science Encyclopedia www.oup.co.uk/ oxed/children/oise/ pictures/humans/ lungs/
- During inhalation the ribcage should move east-west, or to the sides of the body, and feel as if they expand a bit at the back. Feel as if the ribs could open up from the back (even though they do not). It will feel like a gentle massage for the lower back muscles.
- The intercostals, or muscles in between each rib of the ribcage, assist in opening up the ribcage and contracting it during inhalation and exhalation.
- The diaphragm depresses to make room for the lungs during inhalation, and elevates upon exhalation.
- The inhalation gently and mildly extends the spine while the exhalation mildly flexes the spine, albeit in an almost microscopic manner.
- The Pilates breath propels the movement, so keep breathing!
Avoid making these mistakes in a Pilates class:
- Chest breathing is too shallow to properly allow for enough air to enter the lungs. It overemphasizes chest muscles and detracts from proper use of intercostals and diaphragm.
- Stomach breathing does not protect the spine and turns off the efficiency of the abdominals-- mainly the transversus abdominus, which is nicknamed the "corset muscle" as it wraps around the waist and hips like a girdle.
- Holding the breath is the same as bearing down on the pelvic floor. It can lead to lightheadedness, dizziness, tension throughout the body.
In answer to the first two questions: breath in quietly and deeply through the nose, and breath out quietly and deeply through the mouth like you're blowing out a candle. With the use of the Pilates breath, you'll love ditching the sense of feeling frenetic, rushed, and distracted; instead, you'll enjoy feeling calm and focused.
By Monique Molino
Copyright information: All notes and articles are property of Monique Molino and posted to the PJCC Pilates Facebook page with permission by Monique Molino. All photographs and images are the property of the Peninsula Jewish Community Center. You must include the following line of type in small print on the same page where the photograph(s) appear: "PJCC Pilates photography © Peninsula Jewish Community Center."
All notes and articles copyright © Monique Molino 2011-2012. All rights reserved.
All photographs and images copyright © Peninsula Jewish Community Center 2011-2012. All rights reserved.
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Is Pilates for men? Joseph Pilates, the creative mind behind the Pilates Method, meant for his work to evolve and to be tailored to the particular needs of his clients. Athletes and average joes alike have made his work a mainstay in functional fitness. By working multiple joints in all three planes of movement, we are involved in a practice that helps us look and feel our absolute best.
Pilates is a great way to improve balance, strength, stability, and flexibility.
Bob May - "I love the PJCC and try to take at least one class a day six days a week. Pilates Reformer is extra-special to me because of the fine enthusiasm and skill of the teacher, the enjoyment I get from the class, and the flexibility and strength so readily gained from doing Pilates Reformer: it's a real experience!"
Paul Melmon - "I have been a member of PJCC since it opened in Foster City, and grew up going to the old JCC in Belmont. Pilates is great to balance out a cardio-centered workout regime. It is much harder than it looks; and helps improve balance, strength and stability. I use it to help supplement all of my favorite outdoor activities: skiing, backpacking and cycling. Sylvia's class is a great way to challenge yourself and stay motivated."
Wesley Chang, Paul Melmon, and Deke Keating take Pilates for Men for improved health and fitness.
Deke Keating - "My wife Judith and I joined the PJCC this year because we wanted more than just a gym. Class offerings like Men's Pilates were exactly what we had in mind. Pilates with Sylvia has really added a new dimension to my workout routine and has increased my overall strength and flexibility - I really felt the difference after only a few classes!"
Wesley Chang - "I have been a dentist for over 20 years and have suffered from chronic backaches. Sylvia's Pilates class has helped strengthen my core and improved my flexibility immensely. Her instructional style and lighthearted humor adds a lot to the enjoyment of this class. I can say I have had fewer visits to my chiropractor since starting Pilates."
Take a Pilates class and cast your vote.
By Monique Molino
Copyright information: All notes and articles are property of Monique Molino and posted to the PJCC Pilates Facebook page with permission by Monique Molino. All photographs and images are the property of the Peninsula Jewish Community Center. You must include the following line of type in small print on the same page where the photograph(s) appear: "PJCC Pilates photography © Peninsula Jewish Community Center."
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Check all that apply:
- You complain of a tight lower back and hamstring muscles.
- Your tight chest causes your shoulders to roll forward.
- Your upper back is weak.
- You are not getting the strength you want in your lower abdominals no matter how many sit ups and crunches you do.
- You breathe louder than an elementary school kid in a footrace during your workouts.
- You drop your weights, much to the chagrin of others around you. The noise is heard throughout the weight room and beyond (yes, we can hear you in the Spa Room and Main Studio).
Take Pilates.
This was my mantra for a friend who insisted on doing everything but Pilates. Sadly he remained stuck with a tight lower back and hamstrings, elevated and rounded shoulders, and mediocre abdominal strength. This is not going to be your story. In addition to the development of core strength, some benefits to taking Pilates are overall strength, flexibility, coordination, and balance. These benefits can be utilized in your workouts. After taking a Pilates class, you will want to hit the weights because you will have learned how to use your breath, core, and all the joints to work in a smooth and efficient manner. As you develop your Pilates practice, you will learn how to recruit more muscle fibers while decreasing chances of injury.
Tune in next time when we hear what men have to say about their Pilates practice. A real eye-opener you won't want to miss.
By Monique Molino
Copyright information: All notes and articles are property of Monique Molino and posted to the PJCC Pilates Facebook page with permission by Monique Molino. All photographs and images are the property of the Peninsula Jewish Community Center. You must include the following line of type in small print on the same page where the photograph(s) appear: "PJCC Pilates photography © Peninsula Jewish Community Center."
All notes and articles copyright © Monique Molino 2011-2012. All rights reserved.
All photographs and images copyright © Peninsula Jewish Community Center 2011-2012. All rights reserved.
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I was recently at the Arts & Wine Festival with my friends, enjoying live music in the park. (I was not enjoying the Foster City wind!) My friends noticed that I began to look at my little mobile in an attempt to make a video of the band onstage. “Real life is happening right now, but you’re missing it,” they chimed.
My friends were right.
Stay in the moment in a Pilates class, and beyond!
I was in the grey zone, that evil place where those who enter neither hear nor see anything else around them. It’s a term applicable to athletes who demonstrate poor awareness of their surroundings and of what is happening in their own bodies. In Pilates, the workout is not just in the body, but in the mind. We’re talking about being present, in the moment, focused, whatever you want to call it. Your Pilates instructor wants you looking, listening, and feeling what you are doing in a Pilates class 100%.
Getting out of the Grey Zone:
- Ditch the ear buds, phones, and reading materials once in a while even in your own workouts. Start to focus on what is happening in your body instead of just jamming through your reps or pumping your legs on the treadmill.
- Leave your problems at the door. Think of your Pilates practice, or your own workouts, as a way to give your mind, body, and soul a reboot so that you are ready for life’s challenges beyond the studio or gym.
- Make your Pilates lessons a part of your day. Our lessons are about moving correctly in real life by being in the moment.
You’ll have your Pilates instructor applauding your fine form in class, and beyond.
By Monique Molino
Copyright information: All notes and articles are property of Monique Molino and posted to the PJCC Pilates Facebook page with permission by Monique Molino. All photographs and images are the property of the Peninsula Jewish Community Center. You must include the following line of type in small print on the same page where the photograph(s) appear: "PJCC Pilates photography © Peninsula Jewish Community Center."
All notes and articles copyright © Monique Molino 2011-2012. All rights reserved.
All photographs and images copyright © Peninsula Jewish Community Center 2011-2012. All rights reserved.
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The Pilates Jump Board allows students to skip, jump, hop, and leap all while on their backs or on their sides. It's a unique way to get the abs firing, heart pumping, and musculoskeletal system moving with the ease of a basketball player or elite dancer. Students who dare the Jump Board workout must already have core strength and solid Pilates technique before this unique kind of "jump training," or plyometrics.
Plyometrics creates greater strength and power for explosive movements like vertical jumping.
Plyometrics creates greater strength and power for explosive movements like vertical jumping. During each jump, the rapid stretching of muscles (eccentric phase) are followed by rapid contracting of muscles (concentric phase). The stretch reflex response occurs when several jumps are performed one after another. In an article by Charles Poliquin, "To achieve this effect, plyometrics requires a mechanical shock stimulation that stimulates the muscles to produce the highest levels of muscle tension as rapidly as possible. The dynamic nature of shock training creates two processes: 1) a reflex increase in muscle tension and 2) the release of elastic energy stored in the muscles and tendons."^ Plyometrics, when done correctly, will result in a more springlike quality to jumps with less strain on joints, ligaments, tendons, and muscles.
Here are some unique qualities of Pilates on the Jump Board:
- Core work in a Pilates class is generally done in a slow and controlled manner. The Jump Board awakens the core with a challenge to its stability by a rather unsteady surface of support. This is also a great way to build the mind-body connection (neuromuscular system) as the core muscles must fire correctly in a much faster rhythm.
- Cardio work is not traditionally found in a Pilates class. The Jump Board changes all of this and with a quickened pace. The heart rate increases to flush out toxins from the body and oxygenate the blood much like the Pilates 100's, but over a longer period of time. For the Jumpboard Series, the heart rate stays elevated for 15-30 minutes burning exponentially more calories than in a traditional Pilates class.
For someone new to plyometrics, the typical drills can wear down the spine and foot, ankle, knee, and hip joints due to the forces of gravity, a hard surface, and poor technique. According to the American Council on Exercise (ACE), "The forces sustained from these types of jumps onto hard surfaces can be as much as seven times one's own body weight."* But with the Pilates Jump Board, students can learn how to sequence their movements under minimal stress and load to their joints because of the light spring tension. The value of learning how to sequentially articulate muscles and joints with minimal strain on the body thus results in the combined benefit of increased bone density and muscular strength.
Pilates Fun Fact: The Jump Board is not limited to being utilized for plyometrics. Students who have challenges to their foot and ankle mobility, coordination, or proprioception (a sense of where one's body is in space) can find more stability over the larger surface area of the Jumpboard.
By Monique Molino
For more information on plyometrics:
* http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=73
^ http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/785/Plyometrics_for_Kids.aspx
Image Source:
https://fbcdn-photos-a.akamaihd.net/hphotos-akash4/395338_329461360418576_198291756868871_1021532_1772390023_a.jpg
Copyright information: All notes and articles are property of Monique Molino and posted to the PJCC Pilates Facebook page with permission by Monique Molino. All photographs and images are the property of the Peninsula Jewish Community Center. You must include the following line of type in small print on the same page where the photograph(s) appear: "PJCC Pilates photography © Peninsula Jewish Community Center."
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All photographs and images copyright © Peninsula Jewish Community Center 2011-2012. All rights reserved.
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Work, work, work the runway of life with dynamic alignment!
Eric Franklin coined the term “dynamic alignment” as the new way to describe beautiful posture, both at a standstill and in motion. Our bodies are capable of moving in all sorts of ways as a means of survival and safety. Yet the body is best served when the bones are correctly aligned. Pilates students look amazing when they have beautiful posture. I always say at some point to my students: “Imagine you are a supermodel and I’m your Pilates paparazzi taking your picture. Ladies: you're wearing a beautiful evening gown with dangling earrings, necklace, tiara. Men: you've got your tuxedo with a top hat. Shoulders down and wide, abs in, spine elongated…”
How to make a Pilates Instructor rich: do this every day.
I’m not talking about the typical runway model: hips forward, chest sunken, chin sticking out like a turtle poking its head out of its shell, and stomping the ground with gusto. Retired models sometimes come back to Pilates, yoga, and physical therapy because of the havoc their bodies endured during their modeling careers. And, I'm sure this doesn't look like you coming in or out of the gym: a bag on one shoulder, flicking your legs without use of your muscles, face down as you text a friend. These crimes of poor dynamic alignment eventually lead you to a Pilates instructor to pay the big bucks for private sessions long after physical therapy.
I’m talking about the Pilates Supermodel: a perfect picture of health and balance. Let’s be cost effective and work the runway of life like a Pilates Supermodel.
How to be a Pilates Supermodel--
- Get a rollaway and ditch your tote bag: The bag on one shoulder brings the body out of alignment because one shoulder is elevated and the other shoulder is depressed. In addition, the vertebral discs get squished to one side because of the lopsided weight carrying. If you can’t part with the bag, try balancing it out with another bag on the other arm that is equal in weight. Backpacks are sometimes acceptable (depends on how you carry them).
- “…did you know the human head weighs 8 pounds?”—quote from the Tom Cruise film Jerry Maguire: It can actually weigh up to 10 pounds, and that means for every inch that your head leans forward your spine gets an extra stress load of 10 pounds. Put the phone away and keep your head on top of your shoulders and ribs, rather than behind or in front of them. The texting on one’s mobile while walking often means the chin is dropped down out of its usual alignment (think of the skin on the face sagging forward if you need more convincing).
- My Pilates classes, cardio, yoga, and strength training workouts are enough: Dismiss the thought, because your workouts are never enough. Maintaining great dynamic alignment—or great posture in motion—is a full-time job. Avoid the unnecessary stress to the spine, hip, knee, and ankle joints by using your muscles instead of letting the joints take over.
You want to know more about looking and feeling your absolute best. That means you are a very intelligent person, ripe for a Pilates class. Take a class and feel the effects of a great core workout. You will be thankful you did.
To learn more:
www.franklin-methode.de
www.stottpilates.com
www.sfexaminer.com/local/crime/2011/02/texting-while-walking-around-san-francisco-watch-muggers
www.imbd.com
www.tomcruise.com
By Monique Molino
Monique is the Pilates Coordinator at the Peninsula Jewish Community Center.
Copyright information: All notes and articles are property of Monique Molino and posted to the PJCC Pilates Facebook page with permission by Monique Molino. All photographs and images are the property of the Peninsula Jewish Community Center. You must include the following line of type in small print on the same page where the photograph(s) appear: "PJCC Pilates photography © Peninsula Jewish Community Center."
All notes and articles copyright © Monique Molino 2011. All rights reserved.
All photographs and images copyright © Peninsula Jewish Community Center 2011. All rights reserved.
