Sign Up Now for Ellie Herman's Workshops in July!

Ellie Herman is coming to Rhinebeck Pilates in July and we are so excited!

She will be teaching a few group classes on both the mat and equipment, as well as workshops for instructors. Her schedule is as follows:

Wednesday, July 15

Roll Back Bar Flow Class, 12-1pm
See how many exercises can be done with one simple piece of equipment! Ellie Herman will teach advanced repertoire and original exercises created by herself or her staff over the last fifteen years. Using her favorite and unique verbal and visual cues, she will teach versions of Teaser, Rolling Like a Ball, Jackknife, and many more with the Roll Back Bar.
$35/person

Class limited to 5 students and is open to both instructors and students.

Prop Up Your Mat Class Workshop, 1:30-4:30pm

Props are a great way to spice up any mat class. In this workshop for instructors, we will learn Ellie’s favorite exercises using the Magic Circle, Foam Roller, and Therabands from Ellie Herman’s “Pilates Props Workbook.” This is a great workshop for instructors who teach many mat classes per week and are looking for new ways to challenge their students. Mat exercises with props are also a great way to spice up a tower class or private session.

$90/person for this 3hr workshop

Sunday, July 19

Group Mat Class with Props, 12-1pm
This will be a fun and challenging group mat class taught by Ellie using props such as the Magic Circle and Theraband. Experience exercises like the Hundred, Saw, and and Roll Over with the additional challenge of pilates props! This mat class is open level.

A limited number of mats are available. Please bring your own mat if you have one!

$25/person
Open to both instructors and students.

Expanding Repertoire on the Reformer, 1:30-4:30
In this workshop for instructors, Ellie Herman will teach advanced repertoire and original exercises on the reformer created by herself or her staff over the last fifteen years. Learn unique variations on classical pilates exercises to challenge your more advanced clients. Variations on Footwork, Teaser, Jumping, “Bridging Until You Burn”, and Side-Splits are only a few of the new moves you’ll learn in this fun workshop!

$90/person for this 3hr workshop

Perks for Participants!

Treat yourself to special Rhinebeck Pilates perks by signing up and attending any of Ellie’s classes or workshops:

-Get a free Rhinebeck Pilates tote bag!
-Get 25% off all Rhinebeck Pilates and Hard Tail clothing!

To sign up, or for more info, please contact Elaine Ewing at Rhinebeck Pilates:

Elaine Ewing
Rhinebeck Pilates
23D East Market St
Rhinebeck, NY 12572

845-876-5686
elaine@rhinebeckpilates.com Read more!

Pilates in the 2nd Trimester

All the women I know who continue their pilates practice throughout their pregnancy are so happy that they're doing so. They say that pilates is one of the best things they do for themselves- they feel great when they are done with the session, they feel strong, fit, and keep a positive body image. That is so awesome!

Of course, as pregnancy continues, the body goes through some major changes! One of the most obvious changes is that the abdominal area gets bigger, and bigger, and bigger... making a lot of pilates exercises more and more difficult to do over time. So, in the 2nd trimester, amidst all the physical changes, what pilates exercises are still ok, and safe, to do? What are some alternatives to these exercises?

Every body is different. What may be ok with your body may not feel good for another body. So, as your pregnancy continues, its important not to rush through the exercises, or work through pain. If anything at all doesn't feel good, or right, then just stop and don't do it! There is always an alternative exercise, and an experienced pilates instructor will always be ready with a different exercise you can do. The most important things- listen to your body, and communicate with your instructor!

That said, here are some exercises and position that most women find uncomfortable during their 2nd trimester, and some alternatives.

1. Any Stomach-Laying Exercises
Exercises done in a prone position are meant to strengthen the back of the body, lengthen the whole body, and stretch the front of the body. So, in theory, these exercises would be perfect for the pregnant ladies! But, laying on the stomach while pregnant is usually very uncomfortable or painful. If so, don't do it! There are so many other exercises that can achieve the same thing. Instead:

Matwork: Any exercise normally done on the stomach can be adapted to a kneeling, standing, or "all fours" position. The mat exercise, Swimming, can be modified to kneeling on all fours and lifting opposite arm and leg. The Standing Arms Series with weights is excellent for pregnancy.

Reformer: Pulling Straps and T-Press on the longbox can be done in a seated position on the box, with feet on the headrest. Hold the straps and take the arm movements just as you would if laying on the stomach.

Tower: To replace Swan, Chest Expansion works well. Waterskiier can be good for advanced students.

2. Twisting Movements
Many women find that doing twisting movements in pilates brings them discomfort or pain the low hip flexor/round ligament area the next day and prefer not to twist. Still, other women don't have a problem with twisting and can take small twisting movements safely. It is recommended that pregnant women do not do extreme twisting movements during pregnancy.

Since twisting is a good way to keep the spine healthy and work the obliques, it is a good thing to practice if you can! But, if you need alternatives:

Matwork: To replace Saw, which makes the torso twist forward, a replacement can be a version of Saw that slightly twists the spine in a backwards direction. Start in the same position as if about to begin Saw, but instead of twisting and reaching forward over the leg, twist and reach the back arm back until the hand touches the mat and the arm is at a diagonal angle. Reaching the other arm up into the corner of the room, lift the chest into a slight, opening arch. The work is in the obliques to stabilize and the upper back between the shoulder blades.

To replace Criss-Cross, Side Sit-Ups, Side Planks, or Side Push Ups work well.

Side Bending on the Short Box or in the standing with weights is also great.

There is not too much twisting done on the other pieces of equipment!

3. Forward Bending
Forward bending should be taken gently during the 1st trimester because of the changes in elasticity of the low back. Then, in the 2nd trimester, it can start becoming difficult to round or bend forward because of the increasing size of the stomach area! Forward bending can also cause acid reflux in pregnant women. Forward bending from a standing position may cause dizziness and lightheadedness. Many women find that they don't really mind forward bending at this point as long as they don't take it too far. If you'd rather avoid it, here are some alternatives:

Matwork: Spine Stretch Forward and Roll Ups can still be done with a smaller range of motion. If forward bending from a standing position causes dizziness, avoid it, and instead take extra Roll Ups on the mat. It is really great to continue practicing Roll Ups on the mat for as long as you physically can.

Reformer: Forward bending during Rowing can be eliminated. Similar arm movements from each set of Rowing exercises can be done in a seated, cross-legged position on a Moon Box or sitting on the Long Box either facing the back or the front of the reformer. Forward Bending in the Long Stretch series should be taken carefully if the positions cause dizziness. If there is any problem, eliminate those exercises and take extra Knee Stretches, or variations on Knee Stretches, as forward bending in a kneeling position will most likely be more doable.

4. Inversions
Advanced students will most likely be able to continue practicing the inversion exercises, such as Short Spine and Overhead if it has caused no discomfort so far. As the body continues to get bigger and bigger, it may become less physically possible to do so! Beginner or Intermediate students may have already cut these exercises out of their routine but of lack of abdominal strength or low back discomfort. Inversions are great because they take the spine and the body in the opposite direction that most pilates exercises do. Since we love balance in pilates, it is important to include these types of exercises, or alternatives.

Matwork: If Roll Overs are not possible at this point, there is a smaller range variation of the Roll Over. Start laying on the back, with feet flat on the mat, knees bent. Keep the right foot down, then cross the left ankle over the right knee. Then, "table top" the right knee, so the left is lifted to a 90 degree angle. Keep arms flat on the mat. Press the arms down, use the deep abdominals, and with a pelvic tilting motion, take the same movement with the spine that you would with the Roll Over. You may be able to roll the spine up and back to balance on your shoulder blades. Or, the range of motion may be less than that, maybe even as small as just pelvic tilting. Every body is different, so however far back you can roll the spine is fine- you will still feel the low abdominals initiating the movement. Be sure to control the spine, bone by bone, back to the mat again.

Reformer: To replace Short Spine and Long Spine, frogs and leg circles with the extension straps work, even though there is no overhead movement. Adding a Magic Circle between the ankles for frogs can increase the intensity.

To replace Over Head, half of the exercise can be done. With arms up to the ceiling and legs at 45 degrees, lifting the legs as the arms press down, then reverse that movement with control. As small pelvic lift can be taken at the top of this exercise if the body allows it.

Tower: The exercise, Tower, might be best avoided because of the extreme inversion qualities and the possible pressure on the low back. Variations of leg presses up on the tower bar, without taking it overhead, might feel good for some advanced students. Rolling Stomach Massage is a good alternative to Tower, since it is less extreme than Tower and still includes an inversion.

Besides exercises, in your Second Trimester, it is good to always.....

-Wear comfortable clothes.
If you're still trying to fit into your old exercise outfits, you may find that they are just too tight! That may or may not be a happy moment. Use this opportunity to go shopping! Motherhood Maternity has some GREAT yoga pants for pregnant ladies- they have a super comfortable panel of thin material that comes up over the pregnant belly so you can move around and not feel a seam cutting into your stomach.

-Hydrate, bring a snack to eat after your workout
Don't go too long without drinking and eating, you want to feel great after your pilates session, not worn out. Bring a healthy snack so you don't have to rely on a cafe near the studio to provide you with something healthy, which they probably won't be able to do. Bring an apple with peanut butter, hummus with pita bread, yogurt, nuts, etc.

-Find the best time of day to workout
Many pregnant women find that they are exhausted by the end of the day, so this may not be a great time to schedule your pilates session. It can make things difficult though, because for many working women, the end of the day is only time they have free. Try working out on the weekends, before work in the morning, or perhaps there is a day in the week when you can get out of work an hour early.

Here are some links to pilates and yoga maternity clothing:

Motherhood Maternity
http://www.motherhood.com/

A Pea in the Pod
http://www.apeainthepod.com/

Old Navy, Gap, and Banana Republic
www.oldnavy.gap.com/

Target Maternity
http://www.target.com/ Read more!

Awesome Online Tool for Pilates Instructors

If you're a pilates instructor thinking of opening your own studio, or if you already have a studio and plan to rearrange or buy new equipment, this is the ultimate planning tool designed by a genius that you only thought existed in your dreams!

On Balanced Body's website, http://www.pilates.com/, there is a planning tool called "Pilates Space Planner". This tool allows you to layout all the equipment you have, or hope to buy, in a bird's eye view. You can add your desk, lighting, mirrors, waiting area, and almost anything else you can think of finding in a pilates studio.

The absolute best thing about the Pilates Space Planner is that it has every piece of pilates equipment in detail and with correct measurements, along with an outline of how much space you'll need around it, so you know you're not over-crowding your studio!

Here's how to find and use the Pilates Space Planner:

1. Go to Balanced Body's site, http://www.pilates.com/.
2. Click on, "For Professionals".
3. Click on, "Space Planner".
4. Click, "Launch Space Planner".

You are brought to a page where you can plug in your room measurements. Once you do this, the space planning page appears, where you have a virtual blank slate that is the exact size of your potential studio.

You'll see on the left that you can choose any piece of pilates equipment and drag it over to your studio. Once in place, you can rotate, enlarge or decrease the size, and duplicate it if you plan to have more than one. The possibilities are seemingly endless.

You'll also find when looking through the pilates equipment options that there are other types of furniture that you can put into your virtual space, such as kitchens, bathrooms, living rooms, bedrooms, and even patios. You could use this to layout your whole house! These options would be awesome if you were planning your studio within your own living space.

When I was moving and planning my new studio space for Rhinebeck Pilates, I used this planner and basically became obsessed with it. I even got one of my clients who was moving her office to become obsessed with it! We would print out our plans each week and compare notes. I must admit, it was ridiculously fun.

When Planning Your New Studio, Be Sure To...

-Accurately measure your actual space. And, don't forget to account for windows and doors. Measure the window length and the swing of the door if it opens into your space. The Pilates Space Planner allows you to accurately depict the swing of a closet door, for example, so you know it won't hit any of your equipment when you try to get in the closet.

-Laying out the lighting in the studio is so important. Imagine laying on your back on the reformer, are you looking straight up into a blinding light? Or, if you are standing on the Cadillac, are you about to have your head chopped off by a ceiling fan?

-Don't forget all the extra small pieces of equipment you'll have, such as Small Barrels and Long Boxes. Images of these can be found in the Pilates Space Planner, so don't forget to leave enough space for them, wherever you plan to store them.

-Accurately measure all your "extras", such as your desk, benches, locker room cubbies, rugs, etc. The basic sizes that the program gives you may not match your furniture in reality, and you will be very disappointment when you move in and see that your desk does not fit!

Explore the Program and You Will Find...

-You can show, or hide, all of your measurements, including wall measurements.
-You can create an entire locker room, waiting area, office area, or bathroom.
-You can add many different types of fitness equipment.
-You can delete, copy, rotate, enlarge, or decrease anything you put into your space.
-You can email your plans to anyone you want.
-You can change or customize the color of anything you place within your space.
-You can layer everything to show that the ceiling lights are hanging above the reformers, the rugs are under the reformers, etc.
-You can add people, pets, and even little slippers just for fun :)

Minor Problems with the Program

-Since this plan is a bird's eye view, the one thing really lacking is measuring things having to do with ceiling height. I did not find a way to use this program to make sure that the height of a Cadillac would fit in the space. And then, to make sure that someone could stand on the Cadillac and not hit their head on the ceiling. This measuring had to be done in reality on my own Cadillac. If you're planning to buy a Cadillac and don't have one to measure in real life, I would highly suggest double checking to make sure you have the ceiling space!

-I love ceiling fans, and planned to have three in my new studio. However, there is no image for a ceiling fan in the Pilates Space Planner. I found this to be disappointing, because it should be there! There are so many detailed options that the lack of a ceiling fan is odd. I decided to create my own ceiling fan by selecting the "Coat Rack", which kind of looks like a ceiling fan in the bird's eye view, and enlarging it to the measurements of my real ceiling fans. It worked out really great!

-This isn't really a problem with the program, but it might be a good idea to double check the equipment measurements if you are not buying Balanced Body equipment. Of course, the measurements they use are for their own equipment. So if you have a different brand, particularly if you're planning a very small space, it might be good just to double check that the measurements match.

Here is the plan I ended up using for Rhinebeck Pilates:

Read more!

Walk-ilates Begins At Rhinebeck Pilates!

We are so excited to start the Hudson Valley's first ever Walk-ilates Class at Rhinebeck Pilates this summer! The first class will be at 5pm on June 1, 2009. More info and details are listed at the bottom of this post.

This year I went to Ellie's Herman's Pilates Studio in Brooklyn, NY to obtain my Walk-ilates Certification. Ellie is a really fun and cool teacher, so full of pilates, physical therapy and body knowledge so this was a really informative and innovative certification class! By the end of the class my brain was filled with gait and proper walking biomechanics knowledge, massage techniques with the foam roller, pilates exercises that are great for supportive walking, and info on MBT shoes. Needless to say, it was a long day! And now I can't wait to pass this all along to you in my Walk-ilates class.

What is Walk-ilates?
A Walk-ilates class combines pilates exercises and stretching with walking (cardiovascular exercise). The class begins with a half-hour session of pilates exercises and stretching to warm up the whole body. Because pilates strengthens the core muscles, the pilates exercises taught in a Walk-ilates are essential to carrying the body properly while walking. In addtion, with use of a foam roller, the legs are stretched, massaged, and ready to move free from tension and with ease.

The second half hour of a Walk-ilates class is a walk outdoors, with a different route chosen each week. Students are taught how to walk with proper gait and how to fire the proper muscles to get the most out of walking. Students will be given individual corrections and instructions tailored to their own unique bodies and ways of walking. Special and fun walking exercises will also be given in each class.


Type of Sneakers Needed for Class
MBT shoes are recommended for a Walk-ilates class, though regular athletic sneakers are fine. MBT shoes are special sneakers that create a slight instability by allowing the foot to roll and rock with each step. This forces the body to use the deeper intrinsic muscles to stay balanced, and the skeleton to find its plumb alignment, which puts the pelvis in a more neutral position. This can help correct alignment issues and compensation patterns. Students who wear MBT shoes notice enhanced work in the buttocks and legs while walking, thus the nickname of MBT shoes is “the anti-cellulite shoe”.

Benefits of Walking, Pilates, and Walk-ilates
Walking can reduce the risk of many diseases, from heart attack and stroke to hip fracture and glaucoma. Walking prevents depression, constipation, lowers stress levels, and relieves arthritis and back pain. Walking is also an excellent way to manage body weight.

The Pilates Method is a form of exercise based on strengthening core muscles. The abdominals are the primary stabilizers of torso while walking, so doing pilates before walking is key to training the body how to move properly, with strength and ease.

The emphasis on proper gait in a Walk-ilates class teaches the students the necessary corrections they need to use their whole body, especially the feet, legs, and core to get the most out of walking. Common gait mistakes are locking the hips, knees, or ankles, leaning back with the upper body, and rotating the feet too far inward or outward.

This will be a fun and energizing class! Bring your friends! Even after just one class, you will have new information about walking, and even running, that you can take with you when you continue your own cardiovascular training at the gym or at the track.

Walk-ilates at Rhinebeck Pilates

What:
10-week Walk-ilates Class

When:
Mondays at 5pm, June 1- August 3

Rates:
$20/class, $150 for all 10 classes

If you have any questions, or if you'd like to sign up, please call or email the studio:

Phone: 845-876-5686
Email: elaine@rhinebeckpilates.com

For more information on Ellie Herman's Walk-ilates Program and Certification:
http://www.elliehermanpilates.com/mbt-shoes/

For more information on MBT shoes:
http://www.swissmasaius.com/ Read more!

Keeping Up Appearances

I got this ecard from my friend, Patience, the other day.

Read more!

"Above all, breath correctly"

That's a quote from Joseph Pilates himself!

Many people, especially when they first start practicing pilates, find the breath to be hardest aspect of the pilates method to implement. Either that, or they just forget about breathing altogether! This is understandable, because pilates involves complete coordination of each body part, with the addition of springs, straps, and bars, as well as listening to instructions and focusing on what you are doing! Breathing? Its so easy to think, "I'll get to that part later!".

The truth is, coordinating the breath with the pilates movements is actually the KEY to learning pilates, just as Joseph Pilates points out. The body's breath is like a tide, rising and falling, rhythmically, naturally, and with endless flow. Just like the movements within each pilates movement, and just like each of the exercises flow together in a seemless string.

Tips on breathing in pilates...

1. Start Now
Next time you begin your pilates session, take a moment to lay on the mat before class begins, and focus on your breath. Even if you don't have the opportunity to lay on the mat before class, you can focus inward on the breath while you sit and wait for class to begin. Feel how your whole body moves with your breath. Keep it natural- try not to exaggerate any breathing movements, and just observe. Your upper back can fill and rise with the inhale, and deflate on the exhale. What does your body do when you exhale? Does your height shrink? What does your lower back do as you breath? Your neck? Which is longer, your inhale or exhale? Just observing these things can get you right into the moment and help you remember to focus on your breath when class begins. Noticing the breath can also show you some habits that your body may have in general. Its all great information about your body.


2. Inhale to prepare, exhale on the effort
A great way to remember to breath is to consider it a fact that the breath initiates each and every movement in pilates. For example, if you are laying on your back on the mat, about to do a Roll Up, use the breath in this way: Before you lift your head, inhale to prepare. Then, exhale as you lift the head, and continue rolling your spine up off the mat, one bone at a time, until you are sitting. At the top, inhale to prepare, then exhale as you roll back down. This can be used for each exercise. If you remember that no movement can begin without an inhale in preparation, you are not likely to forget to breathe!

3. Surfing on Your Breath
The natural flow of the breath can be an awesome stress reliever. Pilates is also an excellent stress reliever! They enhance each other. Just as the breath flows, the exercises flow.

In pilates, most exercises have a particular cue for the breath. For example, in Rolling Like a Ball, the cue is to inhale on the way back to the mat, and exhale on the way up. Use these breathing cues like a gift- they are teaching you the flow of each exercise. Remember- exercise on the effort. If, in Rolling Like a Ball, you are to inhale on the way back and exhale to roll up again, that means the most effort is required to roll back up. You might realize that you've been putting too much effort into the wrong part of the exercise!

This is particularly common on the reformer. Many people find that they want to inhale or exhale on the wrong parts of Footwork or Knee Stretches. Its always interesting to know when the effort of each exercise is supposed to take place. Using the breath in this way can advance your pilates!

Check out my other posts in the "Breathing" catagory on this site for more about breathing in pilates.

And, how NOT to breath.....

Read more!

Study Shows Pilates to Help Low Back Pain

As a pilates instructor, I've worked with countless clients who come to the studio for one main reason- low back pain. In many cases, the pain has been apparently inexplicable. Its not uncommon for a new client to come in, say they have "tried everything" or "seen everyone", and yet their pain persists. While pilates is not usually considered a last resort, many clients come in because they feel like they might as well give pilates a try, because nothing else has seemed to work.

And, in most cases, I am happy to say that I have seen pilates work in helping people conquer their low back pain. And now, a study in the Journal of Orthopaedic and Sports Physical Therapy shows just that- practicing pilates on pilates equipment is effective in helping people conquer non-specific low back pain.

The study used pilates as a theraputic exercise approach for chronic, low back pain sufferers who were not diagnosed with a specific condition that was obviously causing their pain, such as stenosis, scoliosis, broken bones, etc.

The study states, "Thirty-nine physically active subjects between 20 and 55 years old with chronic LBP were randomly assigned to 1 of 2 groups. The specific-exercise-training group participated in a 4-week program consisting of training on specialized (Pilates) exercise equipment, while the control group received the usual care, defined as consultation with a physician and other specialists and healthcare professionals, as necessary. Treatment sessions were designed to train the activation of specific muscles thought to stabilize the lumbar-pelvic region."

The study continued with a 3, 6, and 12 month follow-up with all participants. The study then found that, "There was a significantly lower level of functional disability...and average pain intensity... in the specific-exercise-training group than in the control group following the treatment intervention period."

The fact is, every body has a dominant side of the body (which is not, as one may expect, always the side that we write with). Usually, not only is there a more dominant side, but there are also all kinds of little imbalances running throughout the body. On top of that, some people are "over achievers" or "over-doers"- people who always try to do as much as possible in one day, work as hard as they can to accomplish things, ignore emotional and physical stress and just continue pushing on. It may sound narrow minded and unfounded, but its true- that is what I have seen and I can admit that I am one of those people, too!! It took me many years to understand that one cause of my aches and pains was that I tend to over-do everything. And its this kind of person who comes in with inexplicable low back pain.

So why does pilates work? I'll use the example of the type of person I described above. Using the pilates equipment is especially key in relieving low back pain. It is very obvious when, on the equipment, one side of the body is working harder than the other to complete an exercise.

For example doing Frogs with the leg springs on a pilates tower, if one leg is pushing or pulling harder than the other, the heels do not stay together and the client cannot steady the springs. From the eye of the instructor, it is also obvious if the client is trying to "bear down" into the low back in an effort to do the Frog movements, rather than working in neutral pelvis and initiating the Frogs properly from the core and the mid-line.

Observing an exercise like this is very telling of how a client moves throughout their day. They may subconsciously "bear down" into their low back to push through the days activities. One part of the body may be overworking to complete the days activities. Using the springs on the pilates equipment is very telling of what is going on, not just in the moment, but also outside the studio and in the client's daily life.

So, one way pilates works is that, with the helpful eye of the instructor, clients can retrain their bodies how to move symmetrically and in balance. They learn that less is truly more. They realize that they have been "down" in their low backs, instead of "in and up", as pilates teaches.

Retraining the body how to move properly is not a quick experience. It can take time and patience, and a lot of mental effort. But, it is worth it in the end, and the best part is, pilates is actually fun and doesn't get boring!

I'm not, and the study is not, saying that pilates replaces seeing a medical professional or physical therapist. In this blog, I have never discouraged anyone from seeking as much help and advice from any type of professional they choose. And, the type of person I described above is only one example, one type of person who can find help with pilates. There are all kinds of reasons for low back pain, and all kinds of ways that pilates can help. This study shows that pilates does work. So, if you feel as though you have tried everything and just want to live pain free, why not just try pilates at a pilates studio, on the equipment, with a certified instructor who has worked with clients who have low back pain? If nothing else, pilates may just be a stop along the way on your endless journey in gaining knowledge about your own body.

Click here to view the study:
http://www.jospt.org/issues/articleID.1140,type.2/article_detail.asp Read more!