Category: Core Exercises

Pilates for Dynamic Ageing With Jo

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New Dynamic Ageing Pilates class starting soon at CYC:D in Haslemere specifically aimed at ageing well. Here’s the lowdown on how Pilates can help in older age.

Pilates is a great form of exercise to help our bodies as we get older. There are a number of ways that Pilates helps facilitate an active, independent lifestyle. Pilates provides a great framework for focussing on function by servicing all of our moving parts as a foundation from which to move for life and sport. From the fundamentals of joint stabilisation and control through an optimum range of movement we can use the Pilates repertoire to help in several key areas that affect us in later life.

Posture and Alignment – It’s not so much ageing that creates bad posture or alignment as much as time spent in sub optimum positions. Pilates helps to restore movement and balance to areas in need of attention and helps us reconnect with and find our alignment.

Osteoporosis – An estimated 3 million people have Osteoporosis in the UK with over 300,000 fractures per year due to the condition. After the age of 40 peak bone mass diminishes and so it’s an important consideration to add to your fitness goals. The reason why Pilates is so helpful is that in order for our bones to increase in density they need load, if your skeleton is not aligned then it becomes hard to load your bones optimally. So whilst there are a number of factors which will help improve an osteoporosis prognosis if you want to improve your bone density with weight bearing exercise you need to first check in on your alignment.

Pelvic Health – A key element of Pilates is the integration of the breath in conjunction with a core and pelvic floor connection. This helps exercise our pelvic floor muscles and helps prevent incontinence issues. So often we accept the odd leak when coughing or laughing but there is much we can do to help prevent and improve on the problem by retraining the pelvic floor muscles. This engagement of the deep abdominals, deep spinal muscles, and diaphragm is also very helpful to help strengthen the prostrate in men.

Falls Prevention – Having good balance and confidence in your ability to balance well is hugely important as we get older. Working on creating healthy joints and a sense of where you are in space is key to not having a fall. It also feeds into the Osteoporosis care to help prevent fractures and bone breaks by not falling in the first place.

Heart Disease – Research has shown that Pilates improves heart health through enhanced respiration, decreasing physical and emotional stress, and through improved metabolic function.

If you’re interested in Dynamic Ageing classes do get in touch with CYC:D to find out more and book a class held on Wednesdays 13:15.

Men’s Pilates

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An update on our Men’s Pilates! Every Tuesdays 13:45 – 14:45 at Healthflex, The Edge, Woolmer Hill.

The Men’s Pilates classes at Healthflex are open to all men who are keen to work on their flexibility and core strength. Typically we will start the class with some flexibility and mobility drills reviewing the Pilates Principles which we will layer through all the exercises in the class.

We’ll be working on all the key core muscles involved in improving your balance, alignment and peripheral joint stability and whilst there will be a range of exercises, the Pilates ruleset will remain constant throughout all the classes. This means you’ll be able to transition the same ideas we use in class to align our bodies with your daily activities. For example aligning your spine, breathing out on effort and integrating your core muscles with movement throughout your day. It’s about understanding how to move optimally and creating habits and a practice that facilitate a positive change in the way you move and feel.

Pilates creates a great foundation from which to move and play sports, to rehab, maintain and progress.

For more information do get in contact and for class bring along a mat, water, and ask at the Healthflex Clinic reception about small equipment which we use in class.

Ankle Mobility

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This week I’ve been incorporating lots of ankle mobility drills into my classes. Ankle mobility refers to the flexibility of the ankle joint and its surrounding muscles and tendons. When your ankle is flexible, you have a greater range of motion during your activities.

Having optimum range at the ankle joint allows for better movement higher up the chain at the knees and hips and will prevent them from weakening. All of which will improve your walking and running movement patterns.

Poor ankle mobility is caused by a general lack of flexibility in the muscles in the calf and back of the lower leg, ankle joint issues (or stiffness) from prior injury or surgery, or inflexible footwear and footwear with any sort of (high or low) heel.

As well as stretching your calves (think heel drops off a step) The Foot Series is a great way to condition the ankle complex by building strength through your range of movement and improving your endurance.

In standing (near a wall for balance if you need it) engaging your ‘Pilates posture’ – lengthened tall, shoulders relaxed, eyes front and weight evenly distributed across the soles of your feet –

  • Heel raises x10 (control the descent)
  • Knee bends x10 (keep knees in parallel don’t let them converge)
  • Combination: Heel raise – knee bend – heels lower – stand tall x10
  • Reverse combination: Knee bend – heel raise – stand tall with heel still raised – lower heels back down x10

Classes available with Jo at home, Headley Down, Grayshott, Hindhead, Haslemere or at the Healthflex Clinic . Contact for more details.

New Diastasis Protocol

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I have had an enlightening few weeks studying Munira Hundani’s new course ‘Diastasis Rectus Abdominus and the Postpartum Core’ which for me, presented a fascinating new framework for both assessment and exercise prescription of the post partum core.

Diastasis Rectus Abdominus (DRA) is a widening of the linea alba (the midline of the abdominal wall) experienced by women during and after pregnancy. Whilst it is normal to experience some degree of separation it should generally resolve naturally postnatally however in approximately 1/3 of women the excessive and prolonged widening prevails adding to a sense of disconnection and dysfunctionality .

Commonly the protocol for fitness instructors, like myself, for dealing with DRA is to present a long list of things to avoid to prevent further widening of ‘the gap’. These might include lifting heavy weights (e.g children), sit-ups, plank, boat pose (Navasana) jack knives, russian twists etc for fear of causing too much Intra Abdominal Pressure (IAP) and worse still increasing the gap. The assessment of the DRA would usually be conducted primarily in supine using a head lift protocol and exercise prescription would typically be progressed dependant on the inter recti distance (or width of the gap)

Hudani’s work paints a much more positive picture for the treatment of DRA as well as a much bigger focus on the individualised journey that success should take accessed via the initial assessment. Crucially she demonstrates how clinical research shows that there is little to no correlation between the DRA itself and formally associated issues such as lower back pain or indeed the ‘type’ of exercise a woman should do. Rather than point the blame at ‘the gap’ she explains that the inter recti distance is just a another part of the abdominal wall that has widened as a whole, coupled with altered breathing and core connection strategies resulting in a mis-management of IAP. She goes on to emphasise the importance of IAP and how harnessing it using the diaphragm and the Transversus Abdominus (TVA) is the key to success.

So what does this mean for women with DRA? Well, by assessing the DRA in positions which prompt more IAP (i.e standing or sitting as opposed to supine – which, she explains, is particularly unproductive for those with increased circumferential laxity) it helps to illicit a better provocation of TVA’s true ability to activate and therefore a ‘way in’ to strategise a stepwise approach for that individual. The idea of using and creating IAP to strengthen the core automatically reduces the fear factor around creating too much IAP. Once the re-training of the diaphragm and TVA has successfully been achieved the list of formally avoided exercises are the very ones which need to be integrated in to optimise core and indeed whole body strength. This means your favourite yoga class, HIIT workouts or Pilates classes are once more back on the table.

If you have been affected by diastasis and are looking for ways to help progress do get in touch via the contacts page for more information.

Photo by Arren Mills on Unsplash

Pilates for Orthopaedic Conditions

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I’ve just spent the last couple of months updating my Pilates for orthopaedic conditions knowledge with FutureFit and wanted to focus a bit on exactly why Pilates is so helpful in the treatment of common orthopaedic conditions. Whilst I don’t solely use Pilates in my movement sessions but instead use a range of functional movement protocol the traditional Pilates principles certainly embody and underpin the main focus of exercise prescription for rehab thereby providing a safe and effective recovery.

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Common Orthopaedic Conditions –

  • Back pain (non specific, specific, root nerve pain, disc herniation and piriformis syndrome)
  • Shoulder conditions (rotator cuff tear, impingement and frozen shoulder)
  • Golfers and tennis elbow
  • Hip and knee arthroplasty
  • Arthritis (osteoarthritis and rheumatoid arthritis)
  • Osteoporosis and osteopenia
  • Hypermobility

The Pilates mat repertoire gives a great range of exercises which allow for enough regression or progression to take participants with very limited movement capabilities and progress them in a sustainable way.  The incorporation of the Pilates principles which are taught alongside each exercise help to integrate the breath with core co-contraction, increase body awareness (and therefore autonomy) and focus on the quality of movement.

A tailored programme can offer you many things – principally better alignment and mobility of the spine but also increased muscle strength and endurance, reduced stiffness and improved flexibility, reduced pain, better balance along with improved well-being.

If you are affected by any of these conditions it’s important to seek out an effective exercise programme which meets your needs and minimises your symptoms. Due to covid-19 I am not currently able to offer sessions but feel free to contact me for further advice.

Photo by Harlie Raethel on Unsplash

 

Pandemic Plateau….?

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If you’re feeling a growing sense of stagnation with your exercise routine as well as lockdown this may help…the exercise side of things anyway. It generally takes 6 – 8 weeks of training in a specific modality to see the results of your labour so if you’ve been focussing on your fitness in your allocated exercise time from the start of lockdown it’s the right time to give your programme a shake up.

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Regularly mixing up your exercise plan is crucial to achieving results. Periodisation is a method to plan phases of your training to optimise different aspects of your ‘fitness’ thereby maximising your gains whilst also reducing the risk of injury or overtraining….and getting bored!

4-6 week periodisation phases to typically cycle through include a stability phase focusing on consolidating your core connection, peripheral joint stability and proprioceptive awareness. Followed by a strength phase, prioritising load over stability to increase muscle strength and finally, if appropriate, a power phase.

Here’s some examples of how you might progress exercises from a stability phase (12-20 reps 1-3 sets)  into a strength phase (8-12 reps 2-4 sets):

  • Single leg alternate dumbbell shoulder press –> Standing barbell push press
  • Scaption on a single leg –> Standing kettlebell overhead press
  • TRX fly on one leg –> Bodyweight press ups (or decline to increase load)
  • Single leg squat –> Kettlebell goblet squat
  • Single leg Romanian deadlift –> Romanian deadlift
  • TRX hanging bodyweight lunge –> Dumbbell lunges

For more info on tailored exercise training programs drop me a line via the contact page.

 

Hotel Workouts

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sergio-pedemonte-bmy4kUG4n3M-unsplashIf you travel a lot for work it can be hard to prioritise your own movement let alone specific exercise. This post is an aid to those trapped in their hotel rooms (!) and in need of some body maintenance to cancel out all the sitting, screen watching, suit and work shoe wearing (that also ‘cast’ your body into unhelpful postures).

 

  1. Chest stretch: Arm at 90 degrees (i.e. bent at the elbow) with your forearm against a wall or door frame the stretch the chest open, away from the wall. One arm at a time then switch.
  2. Door frame: Reach up to a door frame and try to extend your arms whilst breathing deeply lengthening on the exhalations. Try to create space from your ears to your shoulders.
  3. Back extensions: Lying prone, chin slightly tucked – on an exhale raise your chest of the floor a tiny bit whilst lengthening your arms/fingertips towards your feet. Also try to draw your shoulders back as if opening your chest.
  4. Childs pose: Sit back on your heels stretch your arms forward onto the floor.
  5. Hamstring stretch: lying supine stretch one leg up – use a belt or tie around the foot to get leverage (keep the other knee bent and try not to press/flatten your lower back) Switch legs.
  6. Sit ups: support the head if necessary, deep exhale as you come up.
  7. Plank: On your elbows – keep breathing, back of the neck long don’t drop your chin.
  8. Childs pose: same as before but with the palms up.

Note: Written descriptions of exercises and movements can be lost in translation! So if these do not translate easily for you do get in touch via the contact form. Readers who have had been having sessions will recognise the cues!

Photo by Sergio Pedemonte on Unsplash

Pelvic Floor 101!

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In Pilates classes we give a lot of emphasis to using the pelvic floor muscles throughout all the exercises but I wanted to use this post to look a bit more specifically at some of the precursors to pelvic floor problems & signs you may be at risk or already have issues. 

There are specific signs to look out for which can indicate that you may have a pelvic floor problem – these are all suboptimal issues that you do not have to live with, a trip to the women’s health physio (or men’s) will help get you on the road to recovery just like any other muscle injury. I’ll stress again, these are not just conditions of age or things that ‘just happen’ – you can do something about it, just because something is common does not mean it’s normal.

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  • Peeing when you exercise, laugh, cough or sneeze
  • Needing to get to the toilet in a hurry or not making it there in time
  • Loss of control over your bladder or bowel
  • Accidentally passing wind
  • A prolapse – in women, this may be felt as a bulge in the vagina or a feeling of heaviness, discomfort, pulling, dragging or dropping. In men, this may be felt as a bulge in the rectum or a feeling of needing to use their bowels but not actually needing to go
    • Pain in your pelvic area, or painful sex
  • Being pregnant & childbirth

The pelvic floor is just like any other muscle so if it’s too tight or too weak or a combination problems can occur but there are certain events in life & lifestyle factors that can contribute to creating imbalances or dysfunction. Some people have pelvic floor muscles that are too tight (hypertonic) & cannot relax. This can be made worse by doing squeezing exercises & overworking the muscles without learning how to relax – this is why I always try to give time in the class to focus on actually relaxing & releasing the abdominals & pelvic floor.

The main precursors for pelvic floor problems will involve any type of unmanaged pressure within the abdominal canister or where there is poor load transfer .

  • History of back pain
  • Ongoing constipation & straining on the loo
  • Being overweight with a BMI over 25
  • Incorrect heavy lifting e.g using the Valsava maneover
  • Chronic cough or sneeze
  • Previous pelvic injury
  • Poor alignment
  • Wearing high heels

With the right technique & exercise selection, Pilates is a great choice to help strengthen the pelvic floor – at any age, whether you’ve just had a baby or your babies are having babies!

Upper Back Mobiliser

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Modern living tends to cast our bodies into a forward flexion bias stiffening & restricting movement of the upper back, neck & shoulders. It seems to be one of the main complaints & one of the things most class participants would like to relieve. 

The thoracic spine (upper, mid back) provides much of the rotation & extension of the spine but thanks to lifestyle factors such as looking (down & forward) at phones or computers, driving, leaning down over children or  poor posture it tends to get very restricted. Anyone that plays sport is likely to find their performance limited by stiffness in this part of the spine  & it’s common to get compensation injuries in other parts of the body as a result.

Typically a stiff thoracic can cause pain between the shoulder blades but also transfer excess loads onto the lumbar spine, neck & shoulders, which in turn can lead to pain in these areas as well as headaches. A stiff thoracic spine will also result in the Old Hunchback of Notre Dame look (!) & lead to a Dowager’s (or Bison’s) Hump – a thickening of the soft tissues at the base of the neck. So, some good reasons there to keep up with some basic maintenance to keep it supple!

In the classes we work through a few different exercises both in side lying & on all 4’s to help mobilise the thoracic spine & then follow up with some strengthening work to help keep the spine aligned. Here’s one of those exercises that’s really effective as the ground ‘fixes’ the hips which will give you a better chance at rotating correctly through your thoracic instead of cheating with another joint deformation.

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Make sure you have your knees hip width apart & hands, shoulder width apart. Don’t collapse your supporting shoulder / shoulder blade as you bring the other arm under & as you reach up try to really extend through the arm (….mine is bent, probably from too much baby holding!). Try 10 on each side, exhaling as you extend the arm up.

Post Natal Exercise – Where do I start??

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After a bit of an end of pregnancy slow down (!) on the blog front I thought it would be an opportune time to write some post natal exercise posts to both remind myself & give some direction to anyone beginning the journey of reconnecting with their non-pregnant selves!

With any exercise programme, post natal or otherwise the ability to breathe correctly during exercise is essential to having a fully functioning core. Reconnecting with your breath will provide the foundation to both your core’s recovery rate & help you to progress with bigger more integrated core movement patterns (A.K.A sorting out the mummy tummy!).
Breathe_titled-300x300Whatever birthing experience you had or however fit you were/are post partum reconnecting with your breath is where you need to begin. The nature of pregnancy – with the baby in the tummy thing (!) – can create a disconnect with the way we breathe due to the expanding uterus squashing the diaphragm resulting in there being less room for your lungs to expand – so it is vital to relearn this essential function.

Try this – find a quiet space to practice lying down with a neutral spine & pelvis.

Inhale (the expansion): Breathe wide into your ribs, try to do this 3 dimensionally so use the floor against your back as a reference, don’t just flare the ribs outward. Your abdominal wall will expand. Try to relax your shoulders, neck & jaw.

Exhale (the compression): As you breathe out feel your ribcage contract & lower, your abdominal wall & lumbar/thoracic muscles (see the pic) will tension. Think about connecting with your pelvic floor by drawing it up (think picking up a tissue with your vagina) from your vagina to your anus.

Once you feel you have the full core connection try this sitting & then standing making sure to integrate the pelvic floor contraction on each exhale & fully relax/release it on each inhale.

For some women, it will come as a relief knowing that all is required on the exercise front is a bit of breathing to get started but for others wanting to just get the running shoes back on & pick up where they left off, it may pose more of a frustration or perceived limitation to getting their bodies back. Understanding why we need to start with the breath is key to accepting your journey to hot mumness (technical term!) – safe in the knowledge that you’re going to reclaim (& maybe even improve on) the body you want both aesthetically & functionally without having to pee your way through a kettlebell workout because you haven’t addressed proper pelvic floor & core restoration!

So – at a glance list of ‘Why’s’:

  • Costal breath patterns (as directed above) will help take pressure away from healing abdominal & pelvic floor tissue.
  • Develops your MUCH NEEDED pelvic floor reconnection.
  • Increases your oxygenated blood to help healing abdominal & pelvic tissues.
  • Strengthens & supports your post partum abdominals, back & pelvis.
  • Helps aid valuable relaxation which in turn will help balance the hormone levels that control weight.

For more info on Pilates & women specific exercise click & follow the blog for updates!