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| About The Pilates Method |  |
The first exercises Mr. Pilates developed were his mat exercises, which are done on the floor using gravity and one's own body weight for resistance. He later designed and built the "odd-looking" apparatus people are familiar with today, which have movable parts utilizing resistance from springs. A true visionary, Joe Pilates first adapted some of the mat exercises for the apparatus, and then created literally hundreds more for this ingenious equipment. These two groups of exercises are referred to as the classical repertoire.
Defining Pilates today has become more and more difficult. Mr. Pilates original disciples (often referred to as the "elders"), some of whom are still teaching, each have a slightly different opinion of what The Method is. That can be attributed to the different aspects of his work that Mr. Pilates emphasized with each of these students, based on what they needed individually. As Pilates has literally exploded in recent years, many teachers have placed their own spin on what Pilates is. There is both an upside and a downside to this, depending on the skill and understanding of who is doing the spinning.
Today, Pilates is the fastest growing exercise system in the world. Why is it gaining in popularity so quickly? Because, it works. Young or old, female or male, athlete or couch potato, the Pilates Method can benefit anyone who practices it.
| About Michael Holden | |
Because of my background in physical therapy and therapeutic massage, my extensive training in anatomy, and the special needs of my clients, my approach to Pilates is admittedly more clinically oriented than fitness oriented. I base a client's progression solely on their ability to properly engage their core while utilizing the major principles of the Pilates Method (Centering, Concentration, Control, Precision, Breath, and Flow). That is why I place enormous emphasis on stabilization prior to any movements. If a client can't maintain spinal stability in the most stable positions (e.g., lying on the floor) how could they possibly maintain their stability in a more challenging position (e.g., having their legs in the air), or on an unstable surface like a large ball? It makes no sense for me to progress someone until they can perform the exercises safely and effectively.
My clients acquire a solid understanding of the fundamentals, and after practicing Pilates for a while, many of them can't believe the things their bodies can do – despite many having had serious physical problems. Many of these clients transition from rehab Pilates into the fitness model. With such clients, we do the upkeep on their previous problem areas, but also work the major muscle groups in every session in order to maintain balance in their bodies while improving flexibility and strength. Well-balanced bodies wear down much more slowly and feel better on a day-to-day basis. By building strength from the inside out, clients function better and more safely in their daily lives. They take their core training out into the world, which is where it counts the most and which was one of Joseph Pilates' stated goals for his exercise system.
| Frequently Asked Questions | |
Do most of your clients come to you because they are in pain?
Mostly, yes. The bulk of my clients are more interested in better function than fashion (the way they look). They want to be able to play with their kids and grandkids without pain. Fashion ends up being a nice byproduct of improved function, but that is often not their initial goal for coming to see me. I mean, what good are "buns of steel" if your back is always killing you?
My low back sort of always hurts. I sit a lot at my job and then have a long commute home. How exactly would Pilates help me?
By learning to properly engage your core, as well as stretch certain key muscles such as your hip flexors, you will eliminate or significantly decrease the pain that pervades your daily life. Chronic pain is really tiring. It puts people in a bad mood. It's sad when one becomes accustomed to the pain and is confused about what to do about it. You can feel a little powerless and sometimes even hopeless.
My doctor told me to take ibuprofen and do crunches. Was that bad advice?
Often, clients are told to do "ab exercises" in order to strengthen their backs. But, that is really vague. If you have low back pain and start doing "crunches," you may be making the situation worse.
Follow-up Question:
Follow-up Question:
Then what ab exercises are you supposed to do?
Well, I don't think "ab exercises" should be done at all until you are taught the proper use of the breath and very specific core muscle contractions, as well as the influence of the pelvic floor on stabilization.
Follow-up Question:
Follow-up Question:
How important is that? They don't cover that in my videos.
It is of paramount importance, because stabilization needs to take place prior to and during any movement on every single repetition of every exercise you will ever do in Pilates. Every single rep. Also, you want this technique to become second nature in your life away from the studio, where it counts even more, so that movements which used to be the cause of pain will become pain-free. That most videos don't cover proper stabilization is truly unfortunate for all involved.
I have chronic neck pain. How would working on my core help that?
Whether the pain is caused by trauma, such as a car accident, or poor posture from daily habits, correct spinal alignment is essential to improving your situation. For instance, if your core is not supporting you, what usually happens is the belly protrudes, the shoulders round, and the head juts forward. In this position, your neck is just asking for trouble. The first place to address is obviously the core, but shoulder blade stability is equally important. If your shoulders are up near your ears every time you use your arms, or rounded forward, you will likely develop neck and shoulder problems. Scapular, or shoulder blade, stability is essential and must not be ignored.
Don't I have to be in shape to do Pilates?
Absolutely not. You do Pilates to get in shape. One of the great parts of Pilates is you begin at your current fitness level and progress safely from there. Most of the exercises are adaptable to where you are physically. They can, and should, be modified for safety's sake. Since we are working from the inside out rather than vice versa, it's not really relevant what the outside looks like.
Follow-up Question:
Follow-up Question:
What do you mean by "the inside out"?
We begin to work with the small stabilization muscles of the spine, the deepest abdominal muscles, the breath, and the pelvic floor. It doesn't get much more inside than that. Once the fundamentals of core engagement can be demonstrated, then we can begin working on the larger, outer muscle groups. The deep muscles are there in everyone, but sometimes we have to give them a double espresso of Pilates to wake them up.
I tried Pilates once and it was really confusing. I am not the most coordinated person... and I had a hard time with all the breathing and the movements. Is it just me?
No, almost everyone feels that way in the beginning. Here's the thing, you have to give yourself permission to be a beginner. Look, it's difficult to think about 6 or 7 things at once, which you sometimes have to do in Pilates. But, I feel very confident in the way I have simplified the mental aspect of the process. I have a simple approach that allows you to cut through any confusion you might have. Don't worry, Pilates is cool, it's not a test, there's nothing to fear.
Can I get my insurance to pay for Pilates, like if I get a prescription from my doctor for physical therapy?
Sorry, no can do. I am not a physical therapist and therefore your insurance will most likely not pay. You can certainly talk to your insurance company to see if they would cover Pilates. I work in physical therapy as a licensed P.T.A., or Physical Therapist Assistant. By law, I must work under a P.T., even though they don't need to be present when I am treating patients. I function at Core Beliefs as a Pilates instructor, and though my physical therapy background sometimes influences my sessions, I am not doing physical therapy.
My back went out recently and I was in bed for a week. All I did was bend down to tie my shoes. What the heck happened?
Well, I'll tell you this… it didn't "go out" because you bent down. In all probability the problem began a while ago. Picture for a moment that your spine is a paperclip. If I can bend that paperclip a little this way and a tiny little bit that way each day, it is going to get weaker. Then one day, just a little pressure in one direction and the paperclip snaps. If your movements were unsupported, then some structure in your back just couldn't take it anymore. In reality, if you did nothing but rest and take the appropriate meds, in a few weeks' time your pain would probably go away and you could resume your normal activities. But the problem, an unstable spine due to a weak core, wouldn't be addressed and the likelihood of re-injury is strong. That's where a good Pilates program would benefit you.
Follow-up Question:
Follow-up Question:
Why is an "unstable spine" such a problem?
It's a problem because when things are out of alignment they wear down quicker. The most common source of back pain is something that your mother warned you about: poor posture. It places a lot of stress on your ligaments and the discs that separate your vertebrae, which in turn can irritate your nerves, and so on. The discs tend to get brittle as we age anyway, so anything that hastens their demise is not a great idea. Think of them like the tires on your car. If the tires are not balanced, they'll go for 30,000 miles, but they should be able to go 60,000. As I said, when structures are out of balance, they wear down faster, leading to all kinds of problems and pain.
Follow-up Question:
Follow-up Question:
That makes sense, but I've always had poor posture. At this point, isn't it what it's going to be?
Well, if you keep doing what you've always done, then you will keep getting what you've always gotten. Listen, this is not rocket science. Essentially, we have to strengthen weak muscles and stretch tight ones. We are looking to have balance from front to back and top to bottom. It all starts with a strong center and learning to initiate your movements out to the limbs from this girdle of strength. I truly believe that learning to stabilize your torso will not only return you to proper function and less pain now, it is essential for preventing future injuries.
Why is it so hard to maintain good posture?
Well, the deck is stacked against us. Gravity is an unforgiving force. There's no arguing with gravity, it always wins. Plus, we compute, drive, eat, and work in front of ourselves. We have become a society of sitters; in our cars, at our desks, and on our couches. And, basically, if your core is weak it is very difficult to sit up straight. It's exhausting. Poor posture wreaks havoc on your spine, and it is totally correctible! The place to begin is in the core. I used to find it impossible to sit up straight for even a short length of time. Now, I hate sitting in a rounded forward position. It's uncomfortable and sometimes painful in my mid-back if I do. Through Pilates, I have done a complete reversal in my posture. So, I know better posture is attainable with proper guidance and consistent work.
You say that you might use "all of your tools" during a session. What other kinds of things are you talking about?
I had a client who came to me several months after a car accident. She'd been through a variety of other treatments that hadn't done anything to relieve her back pain. We worked on strengthening her core, improving her posture, and we did quite a bit of hands-on work like stretching and muscle release techniques. She would improve after each session, but the pain would always return before our next session. Rather than continuing with the same approach and hoping for different results, I decided to work on her gait – the way she walked. We were able to make some significant adjustments and, lo and behold, the pain disappeared. As long as she maintained proper gait mechanics, no pain. As soon as she would revert to the old pattern, pain. Working with clients who have chronic pain is a bit like doing detective work. You have to unravel the mystery to find the source, which is often not where the pain shows up.
I've tried so many different kinds of exercise and I've stopped every time because I get bored. Why wouldn't that happen with Pilates?
You are obviously not alone, just look at the exercise equipment available at your average yard sale. Boredom is the death of good intentions. Rote repetitions of meaningless movements translates into very poor results in exercise programs and physical therapy as well. In my experience, if clients or patients don't understand why they are doing an exercise and how to properly execute it, they simply stop doing it. But, I am 99% positive you won't get bored doing Pilates. One of the beautiful aspects of Pilates is you must be PRESENT to do it. Your mind must be involved or the exercises won't be effective, or worse, uninteresting. By being in the moment, your worldly concerns are kept at bay for an hour and even though your mind is working very hard to control your body, your psyche actually gets a rest. Clients usually report feeling physically, mentally, and yes, spiritually better at the end of their sessions. Trust me, people who try Pilates, love Pilates.
