I'm pleased to have written my first testimonial for a fantastic Pilates resource, the Pilates Digest.

Pilates Digest (www.pilatesdigest.com) is one of the best resources available to the Pilates community. Recently the staff put together a Pilates for Golfers Manual.  Having taught Pilates on the Green classes, I was very interested in this manual.  I bought it, and found it to be one of the best Pilates resources I have purchased in quite some time. 

Here is what I had to say:

Pilates has become a premier training methodology of choice for top golfers, and golfers of all ages and experience can gain the benefits of Pilates instruction. Instructors certified in the Pilates Method may have a lack of working knowledge of the game or its physical demands on the body to accurately design a specific training program to meet the needs of the client. This is where the Pilates for Golfers Manual offers an affordable and convenient way for certified Pilates Instructors to train and educate a growing client market, the Golfer.

Beth Begelman and Kelley Ranaudo have compiled a succinct educational manual for the Pilates Instructor. Pilates for Golfers is a true step-by-step guide for the Pilates Instructor. The manual describes how Pilates concepts are a perfect match to the unique combination of mental and physical needs of the game of golf. The manual includes pre-round stretches and a golf fitness assessment form for the instructor to aid in evaluating progress from training. Most beneficial however, are the chapters on the 12 most common swing faults found in the game of golf and how specific Pilates exercises address each of these. Beth and Kelley have designed a specific training program for each of these 12 major swing faults as a template to work and build from with your Golf clients.

The body is the best piece of equipment a golfer can bring to the game. The Pilates for Golfers manual is the best piece of equipment a Pilates instructor can bring to the golf client. A phenomenal value for the money, I can’t recommend the manual enough!

To view the full write up please visit:
http://www.pilatesdigest.com/manuals/pilates-for-golfers/

If you'd like to schedule a Pilates on the Green session with me, or have any questions, please contact me at your convience.

Peace and health,

Deb Preachuk
www.pilatesintegration.com
952-432-1446

Here is a great video originally posted by my friends at Egoscue Palm Beach Gardens describing the 3D concept of breathing.

http://www.facebook.com/video/video.php?v=100639266613042

The position demonstrated is a forward hanging fold.  This can also be done sitting flexed forward, standing, or supine.  It is the concept that is important to become aware of and practice.  Over time you as a student will be able to incorporate it into daily exercise such as posture work, pilates, yoga and general fitness, as a means of stress reduction and in relaxation practices.

Please post any questions or comments.  I'd love to hear from you!

To schedule an appointment with me here in Minnesota please contact me at your convenience.  To find an Egoscue affiliate nearest you, please visit:  www.egoscue.com for mor information.

Peace and health!

Deb Preachuk

Low-impact exercise such as Pilates have been shown to improve symptoms of and restore muscle strength in people with fibromyalgia (FMS) and chronic fatigue syndrome (CFS). Pilates can be considered a non-invasive method of pain management/intervention, and complements a holistic treatment plan.

Pilates is an effective yet gentle method off postural conditioning or rehabilitation for a client with FMS or CFS. Primarily, pilates is a low impact form of exercise that focuses not only on core strength and stability, but the use of breathing and breath work to facilitate mobility and core stabilitztion. Breathing oxygenates blood, increases circulation to all regions of the body and aids in stress reduction and pain managment. Pilates also aids in improving flexibility, muscular strength and endurance, proper load joint function and proprioreception/body awareness.

All of those factors make Pilates a good type of exercise for people with fibromyalgia (FMS) or chronic fatigue syndrome (CFS). The National Fibromyalgia Association highly recommends Pilates as an ideal exercise individuals diagnosed with or exhibiting symptoms of FMS or CFS. For more information, please visit: http://www.fmaware.org/site/News2?page=NewsArticle&id=5321

If you have been diagnosed with Fibromyalgia (FMS) or Chronic Fatigue Syndrome (CFS), and are contemplating pilates instruction as a method of alternative healing, it is essential to look for a Pilates instructor certified in Injuries and Special populations who also has experience helping people with chronic pain.

As an Injuries and Special Populations certified pilates instructor with many years of working with students in chronic pain, it is my experience and opinion, students with FMS and CFS experience a greater degree of success working one-on-one in a private setting with a specialized pilates instructor than in a group fitness setting. Private instruction will allow for pain management, equipment and exercise modification, and a pace that suits your unique needs. Once you know how to modify movement patterns it is much easier to move into the fitness pilates setting with larger groups. Private instruction empowers you to move forward when the timing is right.

Participating in Pilates with an certified instructor specializing in injuries and special populations will help a student with FMS/CFS identify and accommodate physical limitations due to trigger point/point specific pain symptoms. By educating the student on three-dimensional breathing, strengthening the torso muscles, and gnetly stretching tight yet weak muscles, your instructor will help you work on the postural muscles that are essential to supporting the spine and improving awareness of torso function. As a result, mind-body awareness awakens, pain is reduced, mobility and strength increases and general mood and energy levels also improve.

If you have any further questions, please contact me at your convenience.

Peace and health,

Deb Preachuk
www.pilatesintegration.com
www.painfreeposturemn.com

I recently received a thoughtful comment regarding Neutral Pelvis and primary hip flexor disparity/disruption.  My response is listed below. 

Question:  One pitfall I found with "neutral pelvis": I used to try to find the perfect position. I now pay more attention to moving around the range of neutral pelvis -- especially when I'm looking when sitting. One recent thing I've found: when I'm not in neutral pelvis when sitting, I often have my hip flexor muscles being grabby. Playing around with neutral pelvis will relax those muscles and allow the deeper ones to support my position/posture.

My Response:  I agree with you completely!  Neutral pelvis is a challenge to achieve due to the primary hip flexors (iliacus and psoas major) wreaking havoc on the pelvis placement.  Learning how to allow the body to release the hip flexors when lying on your back (supine) with knees bent, or fully extended can be a challenge.  Often the hip flexors take over giat function due to postural dysfunctions, and have a very hard time releasing to truly allow for neutral pelvis and neutral spine to occur.

The best tool I have found to address this is with the Egoscue Method.  The exercise which addresses "grabby" hip flexors is called Supine Groin Progressive.  It is best performed in a piece of equipment called the tower, but can also be performed using blocks/benches or your stairs.

 

Here's a video link to lean more:

 

http://www.therapyzone.com/video/EgoscueTowervid.wmv

 

Once the primary hip flexor disparity has been addressed with this method, neutral pelvis as described in the Pilates method is easily achievable.  To me, posture alignment therapy is like the base or foundational layer of postural awareness training that pilates is based and builds off of.

The Supine Grone Progressive in Tower exercise can take time, but it is well worth investing in.  For best results, contact a certified Posture Alignment Specialist in the Egoscue Method affiliate.  To locate the certified affiliate or clinic nearest you please visit: 

www.egoscue.com

 

I hope you've found the information helpful.  Please contact me with questions/further discussion.  I'd love to hear from you!
 

Peace and health,

 

Deb Preachuk

www.pilatesintegration.com

www.painfreeposturemn.com

 

 

In Pilates, there are two positions for the pelvis to be in when performing the exercises. They are Neutral and Imprint.  Neutral Pelvis is the ideal placement for your pelvis to be in when performing the majority of all pilates exercises.

Why Neutral Pelvis Placement? Neutral Pelvic Placement has been found to be the most stable and shock-absorbing posture we can put our pelvis and lumbar spine into. It is the ideal position for us to be in, not only in pilates class but also in our daily life.

When the pelvis is in neutral position your thumbs and finger tips will be roughly parallel with one another. This means that the top of your pelvis (the ASIS) and pubic bone (symphysis pubis) are in the same plane and parallel to the floor. As a result you will notice that there is a corresponding small space in your lumbar curve, and the tail bone (or sacrum) is resting on the mat.

As an instructor, I can tell you that students of all fitness levels are surprised to find this a difficult position to achieve when first learning the pilates method of exercise. Many of us find that is position takes a great deal of concentration and control, flexibility and strength to achieve. Lack of strength and postural dysfunction issues can make this a difficult position to start in no matter what the level of fitness of a student, but over time and with dedicated practice it is achievable!

In the next post, I'll discuss the difference between neutral and imprint and offer exercises you can practice to learn the difference between the two to begin expanding your knowledge and expertise in pilates.

Please contact me with questions for discussion. I love to hear from you!

Peace & health,
Deb Preachuk

Here's a great article on Pilates Breathing - the why and how.

http://www.pilates-pro.com/pilates-p...y-and-how.html

Feel free to post questions/discussion. I check the boards frequently and look forward to the opportunity to help students expand their mind/body knowledge.

Looking forward to seeing you in the studio!

Peace and health,
Deb Preachuk

Pilates Basic Principles

Pilates is based on a few “core” ideas which are called basic principles. Different instructors or pilates methods might teach slightly different principles. The five that I teach come from the STOTT Pilates method of instruction.  Considered the "Ivy League" of pilates certification schools, these principles are:

• Breathing
• Pelvic area
• Rib cage area
• Scapular area and movement
• Head and cervical area

Over the next few days, I will be adding on to this post, describing each of the basic principles and giving examples of how you can practice them on your own and incorporated them into your daily life.

"In these times, with ever-increasing mental training, the human system is more and more dependent on the vitality of the body, which vitality itself is dependent on the absolute coordination of the body and mind – perfect balance!" - Joseph Hubertus Pilates, in 1965, age 86

Deb, I just wanted to know if I started pilates would it help with my flexibility?  I am a fit person and work out four to five times a week but I have never been very flexible and I know that this is my weak area when it comes to exercise,how long would it take to see a change in my flexibility if I started. Thanks.

Great Question- The answer is yes...BUT there are some mitigating factors to consider.

Pilates is known for helping people develop both strength and flexibility. Adding a class such as Fusion (yoga and pilates in one class) to your workout routine can increase your strength and flexibility. You can expect an increase in flexibility, mobility, balance, and body awareness, as well as a decrease in many types of pain.

In my opinion, the average active person participating in any combination of pilates, yoga or fusion type classes (doing 2-3 classes per week) should see some results within 10-12 classes.  This will vary depending on each individual and things such as the number of classes a person takes each week, whether they are private or group classes, whether they participate in other physical activities, and whether they have any existing injuries.

You may want to consider investing in some private sessions where a certified pilates instructor can assist you in defining your goal of increased flexibility, and help measure the outcome.  Joseph Pilates himself said ""In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you'll be on your way to having a whole new body."

I hope that gives you some insight into your question. Please feel free to come and speak with me before of after class so I can help you with any modifications you might need on your journey to increased flexibility. It can and does improve with patience and practice in the studio.

Peace & health,
Deb Preachuk