Question:
What do you do when you’ve had a crazy day at work, not enough sleep, are starving for dinner, and feeling surly and resentful at mere idea of working out?
Answer:
Spend 3 minutes and 22 seconds on 5 simple (yet oh-so-effective) abdominal exercises.
Here you go:
Take a closer look at the magic circle:
http://www.pilates.com/BBAPP/V/store/props/rings-circles/ultra-fit-circle.html
Okay, fine. Maybe it isn’t a nationally recognized phenomenon, but it should be.
Imagine if we’d all had basic anatomy/physiology education starting in 1st grade?We’d have the tools to understand how to protect our bodies from a lifetime of avoidable pain.
More specifically, we’d learn that since the pelvis constitutes our center of gravity, it makes sense that any funky structural imbalances in the pelvis would translate into alignment issues throughout much of the body. In this post, I’m talking solely about the connection between pelvic positioning and low back health.
Low Back Fun Fact #97:
Back in 2005, the National Center for Health Statistics reported that low back pain accounted for 13 million visits to doctors each year, with 14.3% of all new doctor visits attributed to lower back pain; it is also the most frequent reason given for lost productivity in the US (Patel).
Overview of spinal disc herniation:
http://medicalcenter.osu.edu/PATIENTCARE/HEALTHCARE_SERVICES/NERVOUS_SYSTEM/DISC/Pages/index.aspx
If you have taken even just a few Pilates classes, you’ve heard the term “neutral pelvis” kicked around. If you’re new to Pilates, you may have never heard this term. Either way, check out my video to learn more.
OR
Some higher power wanted me to blog about running. Within the last 48 hours a friend lent me Christopher McDougall’s “Born to Run” and I cannot put it down; another pal told me the vibram 5-fingered running shoes are a must-buy; and as if that weren’t enough, yesterday I tripped (somewhat literally) into a race.
As I set out for a humble jog in Brooklyn’s Prospect Park, fumbling with my ipod’s tangled earbuds, I noticed a lithe man sprint past me. Before I could even press play, three others flew by. Suddenly I was engulfed by a sea of runners–turns out I aimed for a mellow jog but accidentally planted myself in the middle of the ‘Snowflake 5K’.
It was fascinating to watch these racers: the funky gaits; the way their feet negotiated the road; their ropey hamstrings; the intensity in their eyes. I ended up walking the entire loop of the park, soaking up the sun and simply observing these people, wondering how Pilates might be able to help them.
Check out the video below for a sequence to help you improve your running performance. If you’re a runner, I care primarily about 1) having you develop greater awareness of your alignment (from pelvis to knee to ankle) 2) having you develop balance in the musculature of your butt and legs and 3) improving the quality of your breath. If you’re able to memorize the sequence, you can then focus on maintaining an even flow of breath. If you can become an efficient breathing machine, you will not only be my hero, but your experience of walking, jogging, sprinting will be vastly more productive….and….dare I say…fun?
While spending my junior year of college in Ireland, I made a misguided decision to join the women’s rugby team. All I remember was being terrified of sustaining a head injury in the scrum, and marveling at how much beer* my teammates could consume.
So when I saw this photo of Thom Evans‘ neck getting thrashed in the Six Nations rugby championship, I grabbed my neck and winced audibly. Not only did it bring me back to those dark days in Dublin, but it made me think of my clients.
I have witnessed similarly pained expressions as new clients struggle to bring their head off the mat during many Pilates exercises. Check out this video on how to lift your head, neck and upper shoulders off the mat in the safest, most pain-free way. It takes practice, but it’s worth it.
*Pilates ‘n Beer post is in the works…stay tuned!
What do you, Bode and Lindsey have in common?
The impulse to shred, of course.
(Or perhaps you just stumbled upon this post and have zero interest in skiing.) Regardless, winter is upon us here in New Haven, CT. Those of you lucky enough to be spending your weekends skiing or snowboarding, this post’s for you.
When you are hurtling down the side of a mountain top-speed , you can imagine how core stability would be critical in maintaining the integrity of your spine.
Pilates can help your ski performance in a number of ways, but most important is its focus on core stability in every plane of movement (lying on your back, belly and side). Once you’ve gotten enough strength in those 3 planes, you can perform some of the exercises while standing to more closely resemble the reality of skiing in an upright position.
Check out the video below for a 10 minute basic ski conditioning workout.
For those of you who have never seen Pilates equipment in real-time before, this clip is a beautiful example of how fluid the movements can be (btw: Romana was and is an expert, so don’t panic if you don’t reach her level of grace and competence right away…or even after decades)!
Pilates blah blah blah Core Strength blah blah blah blah blah Pilates blah blah blah Core Strength bladdy bladdy blaaaaaah
Yawn.
Google “pilates core strength”—you’ll get 1,040,00 entries. By the time I finish writing this post, there will be more.
I’m not trying to be flip, but it is hard to keep a fresh perspective on something that is everywhere.
Let me be clear: I love Pilates. I practice it myself, I own a studio, I teach my 72 yr old mom how to master an articulating pelvic bridge every time I go home (you rule, mom!). If there is a Pilates cheerleader, I am the archetype clutching the pom poms.
My problem, however, is that most people have a distorted concept of what muscles constitute the core.
Last June, the NY Times published “Core Myths” (http://bit.ly/bXhH7S), an article which highlights the risks of simply “drawing your belly to your spine.” The author rightfully argues that the spine is like a fishing rod surrounded by core-supporting muscles that act as guy wires, and strengthening any one of these muscles in isolation could throw things out of whack.
But the article didn’t clearly define the core. Instead, it referenced “all the major muscles that girdle the spine.” Okaaaaay, but WHAT are those muscles? The transversus abdominus (deepest corset-like abdominal layer), the multifidi (small spinal stabilizers), and…drumroll…the PELVIC FLOOR.
Huh? What is that? And why is it rarely, if ever, mentioned when referencing the core?
NEWSFLASH: WE DON’T TALK ABOUT IT BECAUSE WE ARE EMBARRASSED.
Let me break it down for you:
The pelvic floor is a hammock of muscles that lies between your pubic bone, cocyxx bone, and ischial tuberosities (those two bony nubs you can feel when you are sitting cross-legged on the floor). Other terms people use to describe this area include: loins, groin, pubic area, crotch. This hammock of muscles not only supports your bladder, rectum, and reproductive organs–as if that weren’t important enough– but it also works synergistically with your other core muscles (transverse and multifidi) to support the action of the spine.
It surprises me that many highly-educated & fit people don’t know about the importance of the pelvic floor, which is effectively the bottom of the cylinder of your torso. If the cylinder’s bottom isn’t strong, its overall structure becomes compromised, right? Here are some metaphors to help you consider the pelvic floor’s importance:
You get it.
I understand it can be uncomfortable to talk about openly, especially in the context of exercising. You wouldn’t bat an eyelash if your trainer told you to draw your belly to your spine as you lift a heavy weight. But if she told you to gently contract your pelvic floor as a way to further stabilize your pelvis, you might be confused. So you ask her to clarify and suddenly you’ve fallen down the rabbit hole of awkward as she references the muscles that surround your genitalia.
Here are your options:
Ignore your pelvic floor and lose out on an important ingredient in building core strength (not to mention easier childbirth, improved intercourse, preventing incontinence down the road, etc)
OR
educate yourself and figure out a way approach pelvic floor strengthening in a way that feels realistic to you. (If the phrase “imagine contracting your vaginal muscles” makes you giggle and feel awkward, then ask your instructor to use a code word instead. One of my client’s and I agreed on calling it “the goods”—whatever works.)***
LOCATE IT
There are many pelvic floor strengthening exercises. The first step is learning what the heck those muscles feel like—it’s hard to exercise a body part you can’t locate! Here’s a simple one: Try to draw your pubic bone toward your tailbone, then release it. Try this 10 times in rapid succession. (lift, release, lift, release, etc).
WORK IT
Once you feel like you get the hang of it, try to perform a simple upper abdominal curl while contracting your pelvic floor. On the exhale, curl your head and shoulder-blade tips off the mat, while a) drawing your belly to your spine and b) drawing your tailbone toward your pubic bone. Return your head and shoulders to the mat on the inhale. (It is key to let the pelvic floor release on the inhale. We don’t want to keep it indefinitely contracted.) Bravo! You have just contracted your core muscles three dimensionally (your multifidi automatically contract when you engage your transverse).
RESEARCH IT
Enough from me and my pelvic soapbox. Take it from the experts.
Here are two good pelvic floor books. Both highlight the anatomy of the great down under, and offer practical strengthening and stretching exercises.
“Fitness for the Pelvic Floor”
http://www.amazon.com/Fitness-Pelvic-Floor-Beate-Carriere/dp/1588900908
“Pelvic Power”
(I’m not gonna lie: the former has some funky photos, and the latter has aa risque cover. I made a circa 2nd grade book cover for it so I can read it in public without getting funny looks).
***Important: If any of the following situations apply to you, please see a specialist: any post-natal discomfort, a history of PFD (pelvic floor dysfunction), incontinence, uterine prolapse or any chronic pain in your pelvic floor. Many people can benefit from pelvic floor relaxation as opposed to contraction, so research your specific condition carefully.
Worship your Tonic (muscles).
Scene: Aldrich Pilates studio
Characters: Sarah and a new client (let’s call her Peggy Pilates)
Exercise: Upper abdominal curls on a neutral pelvis
Peggy (dubious facial expression): “I don’t feel a like this exercise is particularly challenging, Sarah. Maybe I’m doing it wrong? Is this exercise doing anything?”
I hear this comment a lot from beginners. People (want to) associate pain with getting strong. And I get it. Believe me, I’ve been to my fair share of yoga classes where I felt like I could have been getting a better workout flossing my teeth. However, what most people don’t realize is that we have two types of muscles: Phasic and Tonic. Phasic muscles fatigue quickly and you can feel them burn as they do so. Tonic muscle contractions on the other hand, are subtle and really difficult to feel at first. But the results can be staggering–gorgeous mid-section, elimination of back pain. And Pilates is concerned primarily in strengthening the tonic muscles.
Sarah: “Well, your form looks great to me, Peggy. Your belly is drawn deeply down towards your spine, your pelvis is level and your lumbar spine is maintaining its natural curve. As you nod your chin to your chest and lift the tips of your shoulder blades off the mat, you are pressing the cylinder of your ribcage back into the mat in order to get maximum bend in your ribcage. Any time you contract your belly toward your spine, you are engaging your transverse. Bravo, Peggy! You are targeting your tonic muscles and are well on your way to getting a stronger core.
Peggy: “Sounds cool, Sarah. I’ll take your word for it. But can you speak in laymen’s terms? I thought tonic was just a great companion for gin.”
Sarah: “Here’s the simple version: Your tonic muscles are the quiet little workhorses that are always engaged and are designed not to fatigue easily. These are your postural muscles (transverse abdominus and multifidi to name two major ones).
Phasic muscles, on the other hand, are the great show offs in the muscle world. These are the muscles you recruit when you need to perform a big task like lifting an enormous Ikea box into the back of your car (ie: biceps and quads).
Both muscle types are critical to strengthen. However, most of us have weaker tonic muscles because a) we sit shlumpily at desk jobs all day and b) we don’t learn how to strengthen things we can’t easily see (take a little poll among your pals–how many of them want a bangin’ six-pack vs. how many want to strengthen their multifidi?)
So. Educate yourself. Read up on tonic muscles. Find a good Pilates instructor and learn how to strengthen them. Take a moment to praise your tonic muscles. They work tirelessly with little fanfare.
Anyone who knows me (as their Pilates instructor, friend, family member) knows that I am a goofball. I love laughter, witticisms and people who are able to laugh at themselves. I’ve never taught a Pilates session/class where I didn’t inadvertently use some wacky metaphor that at the very least made a client smile*.
(*Don’t get me wrong–I find over-the-top slapstick humor inappropriate, distracting and annoying.)
So I find it ironic that I inhabit the ‘Wellness World’, where people often take themselves very seriously–teachers and students alike. I ultimately try to teach clients how to cultivate a sense of well-being and strength and comfort in their bodies. But in an effort to “get it right”, we often hold our breath, clench our teeth and carry ourselves like little robots in a pursuit of perfection.
I wish we would all learn to laugh at ourselves more often, because it makes the world a more inhabitable place. But that is common knowledge.
What most people don’t know is that laughter actually strengthens one of our most important core stabilizing muscles–the Transversus Abdominis. Cool, huh? Every time you laugh or cough you are recruiting your core muscles. Check out this little diagram of your core…
http://en.wikipedia.org/wiki/Transversus_abdominis_muscle
So. Here’s Sarah’s RX for a hot body:
1. The Broccoli Clause: No matter what you eat on any given day, always include 1/2 a head of broccoli.
2. Sleep 7hrs+/night.
3. Move as much as possible. We are genetically built to move.
4. Laugh when at all possible.
Here’s my core curriculum (pun intended) for laughter:
Any movie involving Christopher Guest. He is King Midas of hilarity. Anything he touches turns to pure comedic gold).
Arrested Development. The whole cast is divine.
Michael & Michael Have Issues. I once snorted milk out of my nose while watching this show.
Amy Poehler. She has a brilliant way of flaring her nostrils for comic effect.
The Colbert Report. Love his lop-sided ears.
Kristen Wiig. Especially as Judice on SNL.
Any short story by David Sedaris.
Please comment on this blog post with YOUR favorite funny people/shows so we can create the ultimate funny list.
