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.
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
As we return to work and our usual routines it can feel a lot like a ‘return to life’, which is also the title of Joseph Pilates’s book on his exercise system ‘Contrology’ now commonly known today as Pilates.
So what do we get from a Pilates workout and what should we expect? If you’re looking at starting Pilates or evaluating your existing routines here’s a quick summary of what his original body of work was intended to promote:
Improve Body Mechanics
Optimise Spinal Flexibility
Blood circulation – in the words of JP, Pilates “is the equivalent to an internal shower” !
It’s worth noting that Pilates today is often used as a vehicle to facilitate different goals rather than a pure interpretation of JP’s original work (known to many as The Classical Repertoire). As with anything there has been an evolution of Pilates via the Pilates elders and different teachers down the line since his death in 1967. As our lifestyles have changed they have cast our modern day posture so that perhaps our requirements from Pilates have facilitated a different expression of the original work too?
Joseph Pilates prescribed his exercises in a certain way and order to elicit as specific corrective result. This means just because we’re doing Pilates exercises doesn’t mean it matches up with JP’s intended format – which is fine but it’s important to understand the difference. Too many reps and sets takes us toward a more traditional fitness/gym model, too many exercises done in isolation can become closer to a more medicalised approach.
To be most effective (and authentic) Pilates must be performed regularly (3x per week), accurately and with mental focus and, as Joseph Pilates stresses, along with good sleeping habits, diet and fresh air. In fact the chapters on health entitled ‘Your Health’ were first published in 1934 and start with JP berating the amount of conflicting information broadcast on the radio, newspapers and magazines to the world about how to maintain their health. Not much has changed today particularly with the winning combination of the internet and New Year’s Resolutions!