The Pilates Body

Scoliosis

noreply@blogger.com (The Pilates Body) — Mon, 11 Jan 2010 17:59:00 +0000

What is it? Do you have it? What can you do?
Here are two pictures I got off of the Internet that shows you the two different types of Scoliosis one can have. The picture to your left is a C curve and the picture to the right is an S curve. You can have these curves at different parts of the spine and you can also have them at different degrees of curve.

I will start with the question what is it? Scoliosis is simply the "curvature of the spine." What happens is that the vertebra's are actually turn. So those little poky parts on the spine are facing one direction or the other, this causes a ton of compression and discomfort in your back.

Do you have it? We all have some degree of curve. This is because of everyday habit, crossing your legs, leaning to one side, etc. This goes into explaining that there are two types of Scoliosis, one is Functional, and the other Structural. First, Functional- this type of Scoliosis, is from "habit" or everyday function. I see functional scoliosis among the hairdressers. This is from leaning over to wash hair, cutting, and blow drying. The good thing is that with the right stretches and exercises it can be kept from getting any worse.

Structural- means you were born with it. You may have found yourself at the doctors office at about 13 years old. This is about the time that it really starts to show up. Through the years, it can get worse and you may have to wear a brace. It is important to do stretches and toning, so that while it's getting worse you can slow down the processes.

There is a lady by the name of Kathy Corey, who has Scoliosis herself and has done a ton of Pilates work with herself, she has said, and has done X-Rays, that show her structual scoliosis has decreased in degree of curve! Isn't that is amazing?! I had the honor of taking a class with her on the subject at the last Pilates Convention. She is getting doctors behind her to support Pilates work for Scoliosis.

What can you do about it? Well, if you have it, you should find out, is it functional or structural, by going to a doctor- Either way you wan to start taking care of it ASAP. Bodies only start to break down as we get older, so the sooner you treat it, the more likely you will stand upright when you are 80 years old.

This is a common issue that us Pilates trainers deal with. Pilates is great for scoliosis, because we balance out both sides of the body, particularly the back, we stretch the side that needs to be stretched and we tone the side that needs to be toned. This would be a ideal for doing the Injury plan that I offer. Working with only your scoliosis.

For me this is exciting to work with- When I was in high school was the first time I heard about Scoliosis. I have it to some degree, due to my leg length issue. While at UCI I learned more about it, and then while getting Certified in Pilates, I learned how to work with it. It can get really overwhelming and confusing, but if you stick the to fundamentals and not think too much about the whole anatomy of it, you can get tons of relief and hopefully, stop the curving from getting worse.

I think the first time that I finally understood and put all the pieces together was when I went to a Human Body Exhibit. I got to see an actual spine that had it. What happens is that the vertebra's are actually turned. So the Spinous process, those little poky parts on your spine, are facing one direction or the other, this causes a ton of compression and discomfort. So, if you are in pain due to it, if when you lay down "straight" you feel like you are in a C curve or and S curve, you want to give Pilates a try.

Commitment

noreply@blogger.com (The Pilates Body) — Thu, 07 Jan 2010 19:26:00 +0000

Most people steer away from this word, but today I'm asking you to face it head on. You come and visit my site for either of these reasons, 1) you are killing down time. 2) You want to know more about Pilates. 3) you are seeking help for various physical issues. 4) you love me and wonder what I'm going to post about next :) I am hoping that out of all those reasons your main one is about Pilates.
I was going to wait three weeks to talk about this subject, since it takes three weeks to either make a new habit or break your commitment to that " New years physical fitness goal". I've been thinking about why the three week mark... in my opinion I think the three week mark, is the fact that 1) you can't see the BIG result 2) your body is slowly changing, but had you given it three more weeks you would have seen where you could have gone. Whenever I give my clients their new 6 week plan, they moan and groan because it's hard! The body is shocked out of what it just got use too and mastered, and most of us don't like change. How do we get over this hill? Well, you have to face it head on and get past these three weeks.
Here's my idea on how to keep it going for all of 2010!.

Write a commitment sentence and put it where you can see it every day. Either on your bathroom mirror, refrigerator, or if you have a phone, you can write it as a ongoing appointment that you read everyday. Your commitment sentence should say:

I ___________________ am committing myself to ( physical fitness goal) twice a week from (your start date) to ( only put three months out).

Why three months out? Because by three months this should be habit and then you are going to bump it up to more often during the week (you write out three times a week, or four times a week). So every three months you make a new commitment to yourself. If you want to change your physical goal, go for it. Maybe your first three months you want to work on walking, then abs, or walking and abs. You have ENDLESS possibilities on how you want to obtain your physical goal.

Positive talk- I want you to write out one positive in the present tense sentence. It can be as simple as I AM Doing it! I always feel great when I workout. My Abs are Rock hard! Those jeans look great on me!

Repeat this sentence to your self for the WHOLE year! You want to write it, think it, and say it everyday.

Get a journal. Write down either, food, what physical activity you've done, new goals. Something that you have to come back to, that will help you get back on track when you slip from your goal.
Think simple! There are many ways to get to these goals. One way, it get out more, take a walk, find small time frames that you are sitting there, and do a couple bicep curls, or heel raises. You could join a gym ( I will turn the other cheek) or you can get a personal trainer, like myself :) to help you stay on your goal.
It doesn't always have to be about weight either- It could be just getting out of stress, getting yourself active again, or just feeling good about you-

I know you can do it! And remember all things are possible!

January News letter

noreply@blogger.com (The Pilates Body) — Mon, 04 Jan 2010 21:03:00 +0000

I will someway find out how to just have my newsletter on the site, so that you don't have to download it... For now, here it is you can download and read...

jan%202010.pub

GET BACK TO WORK!

noreply@blogger.com (The Pilates Body) — Mon, 04 Jan 2010 17:28:00 +0000

That's how I felt this morning. Even though,I did work a little over Noah's vacation, it was still hard to get up this morning. Before, I start blogging back to good 'ol Pilates and fitness, which I am sure, you have already set your 2010 fitness goals, maybe some of you don't mind be gabbing about how the two weeks went by so fast and what Noah and I did together, and if you read along you can see the Christmas gifts that I did for my family :)

One of the first things Noah and I did together was go downtown and see Christmas in the Park. We do this every year, but Noah was especially into it this year, and they had WAY more rides than years past. So, he was very into those too- This is about the only time he will take me by the hand. He is still hold my hand, but you know.... he's growing up and doesn't want any P.D.A.

Something else was was exciting at about Christmas in the park, was the some of the rides where from Michael Jackson's ranch. It was so cute, Noah kept asking me if I was going to go on the ride with him, but being at the end of my 7th month of pregnancy , I had to turn him down. Very sweet though- We made cookies for Santa.. That was fun

Here are scarves that I made for my mom, my sister and my three sister-in- laws...

And the Calendars that I made for my Dad, my father-in-law, my mother-in-law, my brother and Peter... I had Noah sign his name on the front of them and signed them, "Noah #6" At school he is #6, so on everything he puts Noah #6.

Here are Peter's sisters wearing their scarves...

The gram cracker house I made for my brother, Bill. I did this totally on my own, no directions. Noah helped by eating the leftovers :)

Here is my sister-in-law, Jen, my sister Heather, and my mom... Best thing ever, Jen pulled hers out and said, "WOW you made this! I didn't know you knew how to do something like this!"
On New Years, we went over to some friends of Peter's and his Mom. It was the lowest key thing Peter and I ever have done...Except for 6 years ago when I was pregnant with Noah.. LOL Here is Noah ready for the count down to 2010!

I have TONS of Photos with me and Peter kissing! I LOVE it :)

And in case you were wondering what I looked like at 33 weeks pregnant- Here you have it... Could I possibly get any bigger.... oh Lord, help me lol....

Be thinking about your 2010 Fitness goals. In the next blog we will talk about staying committed to them, how to not give up after 3 weeks and how you can carry it out past 2011.

DANCE OFF!

noreply@blogger.com (The Pilates Body) — Tue, 22 Dec 2009 22:48:00 +0000

Out of the many reasons that I LOVE my husband, one of my favorite's is the pure fact that he loves music and loves to dance. No, nothing technical, just for the funk of it. Sometimes when a song comes on the radio he will say," eeewwww sick! I had a routine for this one." while moving his head. One of the things we used to do, was go up the city and dance. If we tried doing that today we would fall asleep before we even get into the car to go up there. Funny how being 30 something is different than 20 something. LOL Well, it was only to come that having a Mom who was/is a dancer and Dad who loves to dance...., Noah LOVES to dance! Anytime there is music or even if there is no music on, he has to move. I'd like to think it 'cause I was dancing the whole time I was pregnant with him, and he was around dance for the first 3 years of his little life.

At this point (as I write this ;)~ )about a week or so ago...we had gotten back from Noah's Christmas program at school , and Peter says to Noah, " Son, you want to have dance off?" Oh Noah was ALL about having a dance off. He's ego was way high on this subject, because just earlier that week we went to a birthday party, and a song come on, and he went into his step... He had a circle around him and high 5's were being given out. So, Peter tells him, put your outfit on and meet me downstairs.... Here is what I got of that night-

Dad started with the challenge

Noah right away, shows off his one arm push-up... He is NOT joking around here...

He switches off to the other arm to show his strength... He is serious about winning this competition..

Dad comes back to show that he put together some mean Choreography...

Noah again, comes back with a flying jump on to land and jam on the beats... his movements.. UNPREDICTABLE....

WATCH OUT did Dad really bring this move in!!! DANG....this tough, this ... is... tough...

Noah ends on a strike that CAN NOT BE BEATEN DOWN!!!!!

yes, we are this wild and fun! I LOVE MY family. If we aren't doing "family hugs" which we do often, then we are staying up way to late, dancing, laughing about farts (it's a boy thing.... I still don't get it ) or DANCING... Sorry Miss Zahn, I promise when school starts back up I will do my parent duty of getting him in bed at a "normal" time. LOL Hope everybody enjoyed their Christmas holiday!

Christmas in the eyes of 1st graders

noreply@blogger.com (The Pilates Body) — Tue, 22 Dec 2009 20:49:00 +0000

aawwww to be a Child again and to be only thinking about the exciting part of Christmas- I am so blessed to have Noah in my life, because when I get really stressed out about whatever. He brings me done to what life is really all about... excitement, family, friends, putting the decorations up on the tree, making cookies.... and SANTA! I know alot of Christian's don't like even bringing Santa into the picture of Christmas, but I think it's OK! He is learning that Jesus came as a humble baby, but there is a wide eye wonderment that happens when I tell him I talked to Santa, or when he asks me questions about Santa. So, if you have children I am sure they also look like Noah in this picture... supper Excited about what is to come on Thursday night.

Noah goes to a small Lutheran School, Apostles Lutheran where I too went. I really had no question in my mind that when I had kids they would be brought up in the Christian faith, and going to a Christian school. As a 31 year old women, I am still growing in my faith everyday, but I can honestly say, you don't want to mess with a child's faith! And Noah LOVES the Lord. He is the one who starts our dinner prayer every night. You can guess where I came up with name, but really, I had no question about it.

My mom, Oma, was requested to come to the Christmas party. He actually didn't even want me to come, but like I was going to let that happen. This is one of my true joys about owning my own business, I get to be more apart of my son's life. They are only young once, and the past six years has past by so fast. They are moments that are frozen in my minds eye that if I could I would go back to them in a heartbeat.

After lunch prayer and pizza it was time to start the games! The first game was Winter Memory. If any of you have been to a baby shower, you might of played this one- You have a tray with items on it, you see it and then you have to write them down. Whoever get the most written down wins! Here comes the try!

I wish I could say this is Noah's handwriting, but we are still working on it :) I like how they spelled ortamint :) LOL. If only we could get away will misspellings, people are not that forgiving on that one ;)
They were to whisper in their group what they saw... of course their whisper was loud enough that all the groups could hear one another.... Too funny... an then you would hear..."NO!!!, Oh Yeah!!!, A Bell a Bell!!"
The next game on tap- was "snowball" race. Done with a marshmallow- Two teams, scoop the snowball onto the spoon and run to the other bowl. They had TONS of fun with this one.

Miss Zahn even join in on this one! That's another thing about 1st graders they are totally cool with their teacher joining in on the game-

They came back in and played, musical chairs! Talk about tension rising kicking in. Am I going to get a chair, am I not, am I getting a chair, am I not!!??!!!?? Tons of laughter, pointing, pouting, and screams on this game!

Don't touch the chairs!! that's cheating! LOL

Then last but not lest was pictary.... This would be Noah's donkey... that would be Marry on the donkey. The whiteboard at home has really gotten him into his drawling artistic ability. :)

After that game, it was time to call it Christmas break! One parent commented to Miss Zahn, "break for you, work for us." Yes, it is trying when they are home or when you have to bring them to work with you, like I do, but I enjoy him home. He would like to be home schooled, but I can't see that I'm a candidate for that one. :)

And the teacher's desk... now this makes me feel good- I'm not alone! my office desk is cleaner than my home.... but this looks like something I can relate too.

I can't believe that 2009 is just about over, what a year it has been- a very blessed year at that. May you find yourself back in the studio at the start of 2010!

Long Time No Blog :(

noreply@blogger.com (The Pilates Body) — Tue, 22 Dec 2009 19:43:00 +0000

Since Thanksgiving my life has been a whirl wind. Because money is tight this year, my side of my family decided to make each other's Christmas gift- Sorry can't show them yet, but come back after Christmas and you can see what has taken up my free time. However; in other news I have sad news. Sad in a way, but seeing it as a positive part in my life. We've all met Lisa-

Lisa is a US traveler in her own Right, living all kinds of different states. I think it is awesome that she can just live in one place, and when the opportunity comes up to move elsewhere, she GOES for it. She is also at the end of finishing up her PH.D. which, I also find totally inspiring. Well, sad to say Lisa is now moving to San Diego where she will be employed, and with how everything is going in the job area- this is awesome for her. I am always sad to see any of my clients leave, not just due to the fact that this is my job, but more importantly because of what all I put into their training and vis versa.
Every six weeks I write out a new Pilates program, that will take my clients to a new level of strength, balance, understanding, and fun for their Pilates workout. I don't just mindlessly think of programs, I think about their bodies, their mindset, their stress level, and give them a workout that takes the hour into something they can walk away with, and say, "wow, that is just what I needed." In some respect I'm a body healer, weather it's taking my client out of pain, stress, or making them see they are strong and they can do it! I LOVE IT!
The last client that left that totally effected me was my client of 5 years. Talk about the growth she and I had together. She was my first client. By the time she left, due to moving too, her form and her strength was incredible. I cried for about a month knowing that she was leaving and that I had to move on without her. So, I do get every attached to my clients.
Lisa, I wish you all the blessings to you! I know you will LOVE San Diego, I know you will be very welcomed in any Pilates studio. May you continue to grow in yourself as a physically active Lady that you are! You were awesome to train, you were an awesome client, and I if you ever find yourself in San Jose, stop by.
Heidi

Happy Birthday DAD!

noreply@blogger.com (The Pilates Body) — Tue, 15 Dec 2009 00:54:00 +0000

The Month of December is almost as bad as February. We have Peter's sister Nicole's birthday on the 3rd, my Grandmother's on the 4th, my Mother-in-law's the 8th and then my Dad's on the 11th... I also have a cousin who's is on the 23rd. So, ya a busy birthday month. For my Dad's birthday we went out to Hickory Pit. If you are on a diet I would advise not to go, unless you are cheating LOL. Me, my Brother Karl (on the right) Heather in the middle, Noah, myself and Jessica (friend of Karl's)

It is a very Kid's friendly environment- On their menu's they have kid's colored pictures. Oddly enough, Noah jumped right on that... I think he is into fame. He is getting a lot more into coloring. Last year in Kinder he hated it so much, he teacher wanted me to get his eyes checked. turned out his eyes were fine- he just plain didn't like coloring.

Noah had to jump right in to help Opa blow out his candles

His meal came with a scoop of ice cream, vanilla. Noah used to say nanialla. Look at those eye lashes... He kills me, just like Peter.

I put together pictures from Peter's cousin's "ranch" that I took back in Spring 2008. My dad loved it- and I was pretty impressed too ;)

Here is a nicer picture of my sister and my Dad. He was very happy to have all of us with him for his very special day! Love You Dad!

Christmas MUST be in the air!

noreply@blogger.com (The Pilates Body) — Thu, 10 Dec 2009 21:46:00 +0000

Like I really have to say anything. If you have children, they are reminding you every second of the day! I don't know about fellow parents out there, but I have Santa's phone number, that way I can call him with updates on Noah's behavior and of course to ask misalliance questions that come out of Noah's little month... Questions like: How big is Santa's House? Is Mrs. Santa Claus fat? How old are the elf's? Did you call Santa last night? These are very compelling questions to my 6 year old. His energy level is like fire crackers going off every minute... and it only seems to be getting louder as the day goes by... DRIVES ME CRAZY!!!!! LOL. So, needless to say i enjoy my day of quietness, before I pick him up from school. In the meantime, we have also gotten into somewhat of a routine here in the Garica house hold. First grade has been an adjustment for us all HOMEWORK and going to bed EARLY seems to our challenge- We are all night owls so, this has been some adjustment. Homework must been done the minute we get home. To help us out I got a white board... that thing is GREAT!

He loves the organization of it all- and it help me out a TON!

We are also getting ready for the baby... Noah is always talking about what month it is and what month comes next....He was very cute when we got the bassinet from my brother and sister-in-law. He wanted to take it up to his room right then and there. He even helped me take it upstairs. He has made it clear that I can't redecorate his room.

Today I got the cutest gift from one of my clients, Misty!Misty came to me back in June and it has been Fabulous working with her again- I had trained her once before for a short time. I then started my own studio and she had stayed where I was training. She saw my sign and called. The name didn't ring a bell that I should know her, but the minute she walked into the studio it was such a sweet surprise! She is so strong, and is a very hard worker. She has a great attitude and I love being her Pilates trainer! Misty, your change is incredible! So, she walked in today with a big box.... She said, I just couldn't wait till February- look at this cozy blanket so sweet - then I open the blanket....

And this cute little princess came out! LOOK OUT IRON MAN Princess Piggy is moving in! This by far the cutest thing I ever saw- she is complete from head to tail!

Thank You so much Misty for the wonderful gift, it puts a smile on my face when I look at her. And Thank You for being such an awesome Client!

Question....????

noreply@blogger.com (The Pilates Body) — Wed, 02 Dec 2009 17:10:00 +0000

I received this question from my SI joint post: Do you think it is really helpful without any treatments from doctor?http://sijointpain.org/si-joint-injections/sacroiliac-joint-injections.

Here is my take on it... As for me I'm going to go the alternative route. I did have a client who had SERVE SI joint pain. It totally affected her walking and comfort level. She was doing Pilates, she was going to the Chiropractor and still had no relief from it. She went to the doctor, was on pill after pill to help the pain, but nothing worked- So she needed up getting the shot in the SI joint.
I say try other avenues before getting the shot, talk to your doctor about the options you may have.
Every body is different-

I hope that helped :)

Next Question:

When I diet I can measure my results in pounds. When I do yoga I can measure my results in flexibility and balance. How (or what) can I measure my result in Pilates? It doesn’t seem as obvious to me.

not to be a smart ass... but... HOW CAN YOU NOT MEASURE YOUR RESULTS IN PILATES!!! lol If you are going to a certified Pilates studio, and have a certified instructor, you should feel results within 4 to 6 weeks.

your body will just FEEL better

your core will hurt the next day after class

the shape of your body will change

your waist will get smaller

your balance will get better

if you have low back pain, it will go away

you gain more flexibility

your muscle tone will be long and leaner-

Just a couple of ways that you could measure the results.. :)

What should my Lumbar feel like while I'm standing normally?

Connect, connect, connect! let's take a look at the spine so that we know where our lumbar is-

As you can see there is a natural curve, however some of us can have too much of a curve, Hyperlordosis. Without overwhelming you I will just answer the question and not go into too much explaining: We have to start at the ribs. When standing upright, you what not extend the ribs outwards, try to pull them down, and relaxed. The next is while standing, don't grib your butt, or just let your belly (below the belly button) just fall out. You want to do a connection with your pelvic floor, which fires your transverse abdominals and brings your belly button to your spine. When you do this your low back, lumbar, will fall in the natural state that it should be in- If find that this "tires" you low back out, you then have a tight low back and it will take some time to loosen and stretch it out- I've seen this situation a many of times. :)

If I could put in yoga or Pilates in my regular workout which should it be and why?

I have to say I'm basis on this question: Pilates!!!

There are three different body types:

A)ectomorph: tall and lean, low blood sugar, weight will be carried in hips and thighs, poor circulation. Just to name some-

B) a mesomorph: solid, tight and can put on muscle easily, weight when not active will go to belly

C) a endomorph,rounder body weight is throughout body, less flexible than an ectomorph but more than a mesomorph. they have potential for strength, endurance and flexibility.

Now that you know that Pilates can help out each of these body types. Granted Pilates is not a cardio workout, your heart rate will go up due to the flow of class, your flexibility will increase, due to the stretching that goes in your program and your strength will increase, due to the fact that you are WORKING OUT.

Next and Last:

What is that clicking I hear either in the shoulder or ankle?

Sometimes when doing a movement like externally rotating your shoulder or circling your ankle you may hear or feel a clicking... all it is, is a tendon rubbing across your bone. This mostly comes from tightness in that area, or an injury. Nothing to worry about unless it hurts.

One Thanksgiving Down ..... two to go!?

noreply@blogger.com (The Pilates Body) — Tue, 24 Nov 2009 22:50:00 +0000

Yep, you read right... a total of three Thanksgivings. This is what happens when all your relatives live in the same city. Finally, last year my Mom stepped up to the plate and said, "Next year I'm not doing Thanksgiving on Thanksgiving Day." We all gasped and then felt a little relieved! At lest I know I did, can't talk for my brothers or sister. So, my Mom held her Thanksgiving this last Sunday... and it was GREAT! We didn't have to rush, everybody just hung out and the kids played. Peter even took a cat nap :) Here is a little look at all the fun we had. Enjoy-

This is little Heath ... or rather her eye. She is not really little due to the fact that she's got 5 inches on me, but it makes me feel good to call here "little" since she is my little sister- Here is my eldest brother, Bill, I've blogged about him once before. He is married to a beautiful Lady named Jennifer. I love having her as my sister-in-law we can chit chat about anything :) and he took all of the tall genes. Bill stands about 6'3" tall... yea- that is just NOT fair if you ask me.

This is my second eldest brother, Karl! He has a heart of Gold, both of my brothers do, but he has a true caring spirit. Karl put out a film, which you can rent it at Blockbusters, Hollywood Video, and I think you can even get it on Nex Flicks... The name of the Film is call Bit Parts

This is my mom carving the Turkey. It came out very nicely. :)

Here are the little MONSTERS... just when you think you have a quite house... the garage Band comes in FULL Attack! They were really going at it. (sorry not a great picture of Noah... lol )

And of course, this is what Big Cousins are for- Setting up T-ball. Noah, like to make up rules as the game goes on... he will tell you where to stand, how to stand, and where to go next.... and if he figures that something doesn't work to his advantage, he will say, "wait, wait, wait, let me start over. You ...."

Here is the "gang"! as my mom calls us. I guess all we are missing is our spray cans-starting from the bottom left to right: Me, my mom, BJ, Karl. Behind me is Peter and behind Karl is Heather. Up top covering my brother's face is Noah and Ethan, and next to them is the baby, Owen, and my sister-in-law, Jen.

Uncle Billy, and Noah, who took my camera without me knowing and took a picture.. LOVE IT:)

This would be eating the pumpkin pie I baked... and yes, I had two pieces... but fyi- I always eat two pieces, with or without being pregnant.

Little Ethan, being the fun 3 year old that he is... He always says to me when I come over to their house, " Tante Heidi, where's Noah? the next question is, " where's Uncle Pete." I reply, and then say, "you better give me kiss.... then he softly comes to me and plants on my lips. God, I love this Kid!

It was wonderful. For the most part my family is every close to one another. It must of come from all the moving around we did as kids. We kinda have a "pack" closeness. As my mom says, "why would I move away from my kids, if they didn't move away from me-"
Next up Peter's Mom's house Thursday!

Sciatic..... NERVE!

noreply@blogger.com (The Pilates Body) — Wed, 18 Nov 2009 21:01:00 +0000

anybody who has had any experience with this big bother raise your hand and say "I"! "I" that was me saying I. I've talked some about the SI joint... if you missed that blog look over to your left <-------- and scroll though and you will find SI joint, click on that and in that blog you an idea of where the SI joint is in your body. Here is a picture of where "middle" point is for the Sciatic nerve. The Sacrum.

Going with that we have a nerve that runs through this joint, which we call Sciatica. It is the longest and largest nerve in our body measuring the thickness of our thumb at it's largest point... that is NO JOKE- It starts at about L4-5 (lumbar area) to the top of the S1-2 (sacrum).

The cause of pain can come from this like a disc herniation, any type of irritation of it or inflammation of the nerve (aka nerve compression).

Typically, you find your self in pain from the low back all the way to you feet (or rather foot). You can experience burning, numbness, tingling or just straight up electric shock. It makes things like walking, bending at the waist, twisting... just plain moving difficult. Lying down is your best bet till things start to settle down. Then go to your nearest Chiropractor.

From my experience, it was the most horrible pain I felt.... and I hate to say worse than giving birth, but I say that only because while giving birth... I was on drugs :) Gotta love the epidurals! My experience went something like this: I was 16 years old, bending over in dance class, stretching my hamstrings... as I was coming up this shock came about and this pain in my butt down to my leg was like a fire shock wave. I tired to walk over to my spot to start dancing, but the pain was unbearable. I ended up on my back with my legs on a chair. My older brother, Bill, had to come pick me up carry me to the car... Carry me up the stairs to the chiropractor's office to get an adjustment. That was the most painful adjustment I have ever had, but thankfully, after about two weeks of adjustments, I was much better. You know what that Chiropractor said to me.....???? He told me if I wanted to continue to dance I better learn how to use my CORE! NO JOKE. I was all quad and butt back then. All through High School and up until I went to UC Irvine, where I had GREAT dance training, I always had this underlying pain from the inflammation. So, it takes a while for the pain and damage a while to go away :( When it was time to graduate it was gone. I believe that with my practice of Pilates, my spine is able to hold in it's right place. My core is supporting it.

The best way to prevent it to happen is by doing major core conditioning... I.E. PILATES. If you have gone through this pain, and have gone to a chiropractor, it's time to do some rehabilitation.... Pilates, with me as a certified Pilates instructor, I can help you with that. :)

On a Personal note-

noreply@blogger.com (The Pilates Body) — Mon, 16 Nov 2009 19:21:00 +0000

Finally, after, three long years of living in my house, finally, finally, I started the painting projects. In Feb, 2007 we bought our first home, we were so blessed to buy a BRAN SPANKING NEW townhouse. The first thing I painted was the garage, due to the fact that the studio once lived there, and then Noah's room. He wanted fire engine red.... of course, so I did it. Well, little did I know that fire engine red was going to take like 10 thousand coast of paint, but it did and , sadly, it still needs a boarder.. which, I'm sure will hopefully get done :)~

( I can't believe Noah was 4 in this picture, it was right before his 5th birthday... he is now 6.5)

So, I've had an idea of the kitchen color for about a year now. I saw it in my minds eye every time I was in the kitchen, so with the help from my dear friend Eve we found the perfect color. Peter told me under NO CONDITION was I to paint the kitchen..... he seems to always bring up the red wall.... never mind that the garage looks ok and my studio looks fine lol ;) So, I did as was requested got a painter to come over and paint my wall!!!! oh I have to mention, it was a half way surprise to Peter.

Well, we are both sooo impressed by how Tony did, he did the work all free hand, which is amazing to me. It brings in so such happiness to me when I walk in from either the garage, or coming downstairs from the bedrooms.... It pops and says, "HELLO HEIDI!"

At this moment if I could I would just do everything in the kitchen. So, now Peter is on the band wagon to paint more. Call it nesting, or just sick of white walls, I'm bringing color into my family's life ;)

Yoga VS Pilates

noreply@blogger.com (The Pilates Body) — Thu, 12 Nov 2009 19:45:00 +0000

This is a very common question in my field, weather it is people walking off the street or my clients that I have. And it is a great, reasonable and important question. I actually like the question. The question however; shouldn't be which one is better, or which one should I do. I think those are very personal questions. I also don't like when hear, "oh I don't like ...." whichever one they are talking about. It like comparing apples to oranges or kick boxing to Zumba. They are all good for you, you just may like one more than the other... and maybe you have had them prepared differently. So, I'm just going to hit the differences about the two, in my view, then try at lest 6 weeks of each and then you decide which you like.
1) BREATH: while both practices use it, they differ from one another greatly. Yoga uses more different types of breath for different types of yoga. I find though, that most of them are using the belly. Pilates, uses it's breath from the lungs inflating and deflating the ribcage, while contacting the Pelvic floor.
2) Focus: yoga brings together mind, body and spirit, to find harmony within the whole body- this in turn brings in mediation that one some level can be healing. Pilates, on the other hand, brings in a consciousness, with every movement you do. Focusing on alignment, breath, and moving your extremities with the emphasis on your core. I would say that the focus for both of these are similar, yet while yoga tends to be in quite and low dim light environment, Pilates tends to be in well lighted space with an awaken environment.
3) Classes: Yoga is more class oriented, I am sure and positive they have one on one sessions available, however; I believe that it is most common to find yoga as a class. Pilates, is more individualized. You tend to hear more about a Private, Semi-Private (two people) or Trio ( three people). These are done with the apparatus Joe Pilates designed himself. There are Mat Classes, that work with either classic Pilates exercises, and also the use of props that give you more of a challenge. yes, Yoga uses props too :)
4) Stress: Ask yourself how do I like to handle my stress? Do, you like to get a glass of wine and sit quietly with a good book, or do you like to blow off the steam by cleaning your house or walking? I think this makes the difference of those who like yoga vs. Pilates. Both practices are a workout, and when you are done with either of them you are going to feel less stressed. I would say with Yoga, you are challenged to hold a pose for some time, breathing through these positions. This makes you take your mind off of your stress and focused more on your flexibility and the position at hand. Pilates is not so "hold" focused. Yes, you are holding your pelvic floor, however; you are moving through movement. For the most part, once you start your class, you are in constant movement, till the end.
5) Body Toning: The bottom line is that both practices you are working and toning your body- no doubt about that. Yoga pretty much uses your own body weight, and your own resistance. Pilates, uses that too, however; when doing your session with the apparatus you are getting more resistance than just your own body weight. With Mat Class you are using your own body weight and own resistance, however; you may get a challenge to use a prop to take your mat exercise to the next level.

Pilates and Yoga go every well together. They complement one another every well. I think that those who do the cross over find ways to take their workout to a new level. From gaining flexibility to reach further in your next Pilates move to holding your pose longer and more steady in yoga. I would say though- don't knock one or the other if you've never tried.... they could help your in more ways than one :)

Office Protection!

noreply@blogger.com (The Pilates Body) — Mon, 09 Nov 2009 17:10:00 +0000

Flu season has been here for awhile now.... or if you are in my family... pink eye is in season! Either way, it is important to try to stay germ free as much as possible. If you are in an office, you know that not everyone stays home while sick. I am a believer of staying home and taking care of yourself, but sadly not everyone feels the same way. So, continuing on with our topic of office smarts I have some idea's for you to protect yourself against those who bring the germs into the office.

Disinfectant wipes! Keep them at your desk. When thinking about it you are sharing a multitude of germs with your co-workers at your own desk, they say that your keyboard, mouse pad and desktop have a higher bacteria count than the bathroom. The bathroom gets cleaned every night.... your desk?? Only you can answer that question. Once a day wipe everything down with disinfectant wipes and you have a better chance from getting sick from the one co-worker who is still coming in with some illness, that you DON'T want to have ;)

Downward- tilting keyboard. One of things that I hear the most about is wrist pain which turns into numbness cause by carpal tunnel. The best you can do is position your keyboard below your elbow level or a negative slope keyboard. This is one of the best ways to prevent occupational carpal tunnel syndrome. Also, stretch your neck! You may not realize that you are lifting your shoulders up while typing away. Every so often roll your shoulders back, do a some neck stretches and some head rolls. This will help keep everything less tense.

To sit on a Chair or to not sit on a Chair? I personally say don't sit on a chair- Get a ball. Why you may ask. Well, you want your feet flat on the floor, you want your hip flexors relaxed, and it helps with your posture. Your back will be happier and every once and awhile you can hop.... bonus your are burning calories :) But if you think people will look at your weird or laughed at or whatever your insecurity may be..... you can always just get an adjustable chair and a footrest for your feet. A 65 cm. ball is the size you want if you are between the height of 5'6 and 6'0.

Get off your Butt! It amazes me how many times I hear, "I didn't move from my desk at all today." or " The only time I got up today was to eat lunch." People please your poor little hip flexors are being tortured! Your joints are screaming, your circulation is crying!!! and your muscles are slowly dying. ... no no wait stay like that... more for me to fix ;) The best thing you can do for yourself is GET UP!!! set a timer, or an alarm on your phone that will go off every half hour ( the best) to an hour. Walk around or stretch. Here are some great stretches to do.

Make sure you do BOTH sides. Sitting up straight, feeling even in your sitz bones 1) take one ear to your shoulder ( not shoulder to ear) feel heavy in your elbows. Hold for more than 30 Sec.

2) take your nose and move it towards your armpit, roll the opposite shoulder back. Again hold for more than 30 Sec.
Take a BIG stretch back. opening everything to ceiling, exhale everything out to release all tension.

Take your body forward and hang there like a rag doll, breath deeply into your back.

A screen for you screen. You would never go to the beach and lay out with no sunglasses or sunscreen... well you shouldn't do it to your eyes at work. The glare is making your eyes work so much harder than they have to. This can lead to eye strain with the result to eye glasses and headaches. Best thing to do for your relationship with your screen is to have dim lights overhead, a lamp that will brighten only your documents and put an anti-glare filter over your monitor.

Do you need a hand? stop looking down on your documents and no that is not a neck exercise when turning your head to the side and down.... that's a neck ache! Please go out and get yourself a document holder... you deserve it! If you are using larger documents, you can use a book stand... like those ones for cook books :)

Air Quality control! Now, I've only worked in an office once in my life, and found that the recycled air was NOT good for my sinus'. Had I looked up this every important information I wouldn't have had all of the issues I had while working between four walls. Get a desktop humidifier. Imagine that! It seems to simple that even a ..... ok bad joke, but here the thing- add a couple drops of lavender oil to the water, this will help calm your nerves... and everything will smell pretty- Eyes dry? get some artificial tears for a quick relief.

CANDY CANDY CANDY..... STOP!

noreply@blogger.com (The Pilates Body) — Tue, 03 Nov 2009 22:01:00 +0000

Oh I know, now you have this leftover.... or big bowl that your kid just brought home and you are thinking..... why does turning the other cheek on sweets so hard! Well, my best advise is DO NOT take it to work, if that is where you are most of the time. If you are home all day, put it away that would take effort to get to it. Not saying you can't have any of it, you just want to use that evil little word.. LIMIT ....yourself.

So today's topic is Eating at work. Your goal is to try to keep your energy up and your Calorie count down. It is best for your metabolism to eat every 2- 3 hours. So, after your breakfast, you need a boost. What is the best energy booster out there? PROTEIN... Mixed nuts are one of the best natural pick-me-upper. ( no, not peanut M&M's... but good try) It is tempting to reach for another cup of Joe, or go to that co-workers desk that always has the candy just sitting there... BUT before you do either of those... be aware you will be a downer (with your energy) within a half hour to an hour. Keep a can of mix nuts on your desk- Protein helps gets your blood sugar up and you will feel satisfied till lunch. Don't like nuts? or think you may just get bored of them? Have couple slices of cheese or spoonful of peanut butter on half of a bagel will get do the trick too. Still need idea's? Here is a list!

Ok, so, your sweet tooth is like nobody else's and YOU HAVE to have the sweets. I'm not saying to turn your back on them, I'm just saying limit. Try to stay within the sweet budget of 100 calories. You do deserve that and you can go walk that off with a 30 min. walk :) (always thinking for you)

Raise your hand if you go out to lunch.... lol I hope you did raise your hand ... think anybody saw your hand up in the air? Well, let me tell you the hard truth about going out to eat, breakfast, lunch or dinner for that matter... you are eating WAY TOO MANY CALORIES. What's the solution to all that wonderful food? Take half of it home, or share your meal. Next time you are eating a meal at home, take a look at how much your serve yourself, look at your plate, and also look to see if you left anything on your plate or served yourself another helping. Now, next time you go out to eat, do the same observation and see if you see a difference. .... No, no you don't have to come back to me and say ...wow Heidi you were right!

Last thing that will separate you from the big peeps. Get a mini- frig. ok well, maybe they have one too, but the what's different about yours to theirs??? WHAT YOU HAVE IN IT. Keep things like carrot sticks, yogurt, slices of cheese, WATER.... any healthy snack you like and can think of. It will keep you away from the candy desk, the vending machine, the coffee maker and any other bad food choices that are out there just ready to TEMP you at any given moment.

Remember, only you have the power to control what you put in your month and in what ways you are going to burn it off.

Halloween!

noreply@blogger.com (The Pilates Body) — Mon, 02 Nov 2009 19:39:00 +0000

Noah has the best imagination I've ever known. He's one of those kids that gets lost in his own world... I love listening to him and watching him go some place that you nor I can see or go, unless invited. He always has to have his closet door closed when he goes to bed, due to the monsters that are hiding out in there. I love is kid! So, you can guess what Halloween is like for him... IT'S ALL REAL! Peter and I asked him what he wanted to be this year- his reply.... a neja, the same as last, why??? Cause he did want to have to go into the Halloween store to see or hear the scary stuff.... (side track story, at target the beginning of this month, he made himself sick from the scary witch laugh.... he had to go on the opposite end till I was done lol.)

On Friday his class went to a pumpkin patch, the night before I said to him, "oh you get to pick out a pumpkin tomorrow! How exciting." He sweetly responded with, " I do!? And I can get a small one for the baby." At that point my heart melted and I had to rearrange that with his teacher. Friday night we get home from our LAST football practice, and it was time to carve the pumpkin, I asked," so what do you want carved in your pumpkin.... a face.... BOO....???" His reply, " I want.... 'I love mommy, baby, and daddy.' " I was like "HOLD up honey that pumpkin is not big enough for all of that .... so how about I love my family." Thankfully I got a ok.

On Halloween night, we went over to some friends who's son is the same age as Noah. These two boys have so much fun together. So, it was awesome to go out trick or treating together!

Needless to say, he enjoyed his night out in the neighborhood.

Another Great testimony

noreply@blogger.com (The Pilates Body) — Fri, 30 Oct 2009 17:25:00 +0000

When I first started teaching Pilates- I thought, no brainer I will be working with dancers and it will be fun! a piece of cake... yea right, not saying that my job it tough, but it has brought me to a new levels with working with a TON of different type of people... and it has brought me out of the dance world shell.... because being a dancer... you are in your own world :)

Last year I had the honor and blessing to work at a Physical Therapy clinic where they had Pilates. I had been wanting to work there for years, sent my resume in and waited...and waited... Finally, one day I got a call. The timing, so I thought wasn't perfect.... but it ended up being a saving grace and PERFECT TIMING. I had just moved my studio into where I am now, the economy fell apart and I lost 5 clients in a matter of 3 mos. So, I needed the job. This place introduced me to a new level of Pilates, working with many different kinds of injuries and People. During my time there, I had the pleasure to met and train Laura. She was kind enough to follow me to my studio and since, been taking the Pilates Mat Class. Her growth is amazing and I am truly, truly honored to have such nice words from her. Here is Laura and her story:

I began learning Pilates with Heidi several months after an above-the-knee amputation of my right leg, and it has been great for my recovery. Heidi is an outstanding instructor -- patient, encouraging, and wonderful at explaining exactly how to move my body. She devised adaptations of some exercises that enabled me to work around my limitations, so I never felt left out as the class went through its routines. The core strength I've gained has made all the difference in learning to use my leg prosthesis, and I'm surprised by how much I enjoy doing Pilates. I highly recommend Heidi as a Pilates instructor for people recovering from illnesses, injuries, or surgeries for whom increased core strength would be beneficial (with approval of their doctors, of course). --Laura Ellingson

Thank You Laura, you are an inspiration to so many people. New heights are waiting for you in the future ... Can't wait to witness them for you :)

Happy Hour+ Pilates= -beer gut

noreply@blogger.com (The Pilates Body) — Wed, 28 Oct 2009 18:13:00 +0000

I was asked just some time ago- how does Happy Hour and Pilates go together? Well, what is Happy Hour....??? Happy hour is either you or you and a friend going to a bar/place BEFORE or AFTER the rush of customers. What do you get from going at this "Happy Hour" ..... a DISCOUNT. Yes, you've got it. Here at Pilates Body we have a Happy Hour the difference between our Happy Hour vs. the other place.... you walk away- 1) not dizzy 2) not bloated 3) minus calories 4) Toned and stretched 5) and refreshed. Don't try to tell me you've never walked back into work red cheeked before.... now you can walk back into work with red cheeks and a smaller waist line. ;) When is Pilates Body's Happy Hour? Tuesday, Wednesday, Thursday and Fridays during the 1, 2, or 3 o'clock time. You are getting 20% off the original price... NOW that is a steal.

I know what you might be thinking... oh I could NEVER leave the office...or I just don't have the time..... the list goes on for excuses... you could think up a bunch I know- but let me challenge you with this workout for thought-

Do you go and surf the web? For how long? Do you ever take a little longer for lunch? Do you ever go and chit chat with a co-worker? Do you leave work early? .... Well, add up that time... I am sure it would come to about 1hr to 1hr and a half. If you are biting your nails about your boss- go talk to him/her, what is One time a week going to do, other than bring you closer to better health. The bottom line is we all need to think about this - Who lives in our body? Is your boss going to take your neck tension away? Is your boss going to fix your hunched over posture? I think NOT. You will be dealing and living with the outcome of your lack of taking care of body. Only ONE person can stand up for themselves... only ONE person can get off there butt and exercises.. one ONE person can CARE about themselves... who is it? YOU. May you find the well power to start becoming a healthier you during a HAPPY HOUR :)

You can always fix it :)

noreply@blogger.com (The Pilates Body) — Tue, 27 Oct 2009 18:39:00 +0000

Last week Noah had his first BIG PERFORMANCE! He was in the Apostles Lutheran Fall "Moosical" he was a funky Chicken . Cutest thing EVER!!! granted I am his mom, so I with out a doubt in my mind he was the BEST :) I couldn't help, but only to watch him...proud mama, just call me. I took a backstage for the first time in the whole preparation of it all. I made his costume, which was: sewing feathers round the neck line and around the wrist of a white shirt. Finding fuzzy orange socks, and sewing a red glove on top of a hat, a neckless and some cool sunglasses....

Then I was asked to bring cookies. Since I had chocolate chips I thought no- brainer I can just do these up. Now, to be honest- call me no fun, but in general we hardly ever have candy, sweets, or cookies in my house....except if I'm pregnant- then it's a different story. These days it's been OREOS. I think Noah is in heaven and it seems to be a tie between him and I on who has been eating the most. LOL So, I wanted to dig deep into my domestic self and I was going to make these cookies. I think it has been about year maybe two since I've made any cookies. I know how sad- well, go to my mom's house you can find them there. :) Noah was soo excited and could not wait to make these cookies so we start it up, and he was such a great help. Finally, the batter was all mixed and the chocolate chip were in-

I have to admit at this point I was excited too :) We pop them in the oven they were cookin' - about 6 minutes into the cooking I look into the oven.... My eyes got wide, my mouth dropped open... and I started laughing so hard!!!! I missed a cup of flower- they were flat as pancakes- Noah came running back into the Kitchen, "mom what happened!?" his next question, " Can I try it." Oddly enough they didn't taste that bad- probably due to the sugar, but they had no chewiness to them
So, who else do I call - my mom- 3/4 of a cup of flower later, the batter was much better and this was then end result- Which would rather eat? (ps no worries I did wash the batter spoons) LOL. So see, whatever mistake happens you can always find a way to fix it ;) Have a great week-treat yourself to a cookie.. I know I will.

Clutter, Clutter go away.....

noreply@blogger.com (The Pilates Body) — Thu, 22 Oct 2009 18:28:00 +0000

At times I wish I were Samantha from Bewitched .... I would wiggle my nose and everything would be in it's place, whatever I have to do would be done and I would be able to sit back and distress from knowing all I had to was... WIGGLE MY NOSE. Yeah, well I live in real life and if it's going to get done I have got to get to work! Peter came home the other night and he says to me, "I read today on the Yahoo page that if you aren't getting good sleep, one of the suggestions was to declutter...." At that point I wanted to strangle the man, but I composed myself turned around and just rolled my eyes. I said back to him, "yea well it takes two to declutter and are you saying that this is all my stuff!?" I totally got offended, and my poor husband was just sharing what he read that day. I know you know, during the week things just get piled and piled up, soon you look at your table and it's covered with... EVERYTHING. I do have to agree with what Peter read, I do feel better when the clutter is gone, so oddly enough I found this article talking about just that- but for work. So Yesterday, I went into our home office and cleared up the desk and it felt GOOD, so I went to the studio and did it there too- and it felt GOOD! No I don't have a before and after pictures, because it was totally on a whim. I JUST DID IT. So hoping these tips help you here is some 411.

Being that you are most likely at work for 40 hours a week, the office plays a huge role in your health. High stress jobs can take on a toll for a women, just as much as smoking. So, which do you think would be better your desk looking like this? ( thank you Internet)

I think we all agree that a Clear desk is like an oasis in the mind. Feel a lack of control and chaos in the first picture? I know that is how I feel when see crap everywhere on my desk. When you have a clear desk you are taking back control and your stress level has started to lower.

When you think of the rich and famous.... do you think they care about us? Sure there are those stars you may think "what are they thinking" but let's look at Donald Trump.... He may not have the best hair do and have a weird thing going on with his month while he talks, but the man has got to be doing something right. What is it? He doesn't give a crap about what you or I think of his hair or that month thing- As a women I know I take too much personally, take for example what my hubby said about the decluttering. I automatically thought..."OMG! he is saying this is MY CLUTTER!" But when I re- thought about it- maybe I can't deal with all of it, I can dismiss that "personal feeling" and just put the crap away. Think of criticism like an obstacle to overcome, get over yourself, and keep moving forward, take it them like an inconvenience not an insult.

Is everything out on your desk? I know both my home desk and office desk everything was out on the desk. My accountant is always putting things away... and I'm like "out of sight out of mind" no, no, that is just an excuse to NOT put the stuff away! So I FILED, imagine that :) Need ideas take a look at the book, Making Work Work: New Strategies for Surviving and Thriving at the Office.

Create a to-do-list, label, label, label. Have a file fold for .... file it, read it, shred it, boss' s desk, furnace, 911, take home.

How would you like to have inner peace in less than a half an hour... AT WORK. It is an necessity to give yourself 20 minutes of down time EVERY DAY. I have to admit, I am shocked and sadden when my clients come in and say they don't even get out of their chair except for lunch. PEOPLE come on you are killing me... and your poor hipflexors, your cervical spine.... your wrists.... please get out of your seat... or just take a time out. Who will be living in your body when you are 80 years old??? And who will be dealing with the hunched over body that you live in? Just some questions to think about. So, flip the switch - do some deep breathing, mediate, a short walk, listen to your favorite music. If you think you can't take all 20 minutes at one time some days, just do it in mini breaks.

Here is Clearing off your desk and taking back the control you lost when you couldn't find that really important paper with the important phone number on it... :)

So what is Pilates.....

noreply@blogger.com (The Pilates Body) — Tue, 13 Oct 2009 19:05:00 +0000

Exactly? Well, It like NO OTHER exercise method .... and on one level it's more that just an exercise routine. It becomes a way of life, it's an understanding of one owns body and a restructure of misalignment within the body. It's also has more than just one reason for doing it. Reasons being, just a name a few:

Strengthen bodies in all levels
stabilize misalignment's
gets you out of pain
create a longer line in body appearance
increase flexibility
become more mindful in everything you do

When you first walk into a Pilates session, you begin to get taught a new way of thinking of how you are going to go about "this exercise", you're taught a new way of how you are going to stand walk, breath, and even work at your desk. I would say that for about the first 5 to 8 sessions, you are A) totally confused and wondering "why the hell would I care about "that"?" and B) Wow, I felt like I did absolutely NOTHING and my muscles felt something!? By the time your 10th session comes around, you are getting the fundamentals are NEVER going to change, you feel great from doing these silly breathing, lifting the pelvic floor to move, and weird rolling bridges. You understand balance and all these little muscles you didn't even you had work. :)

Often I get the question: Why can't I just get into a trio or semi-private? That is a GREAT question by the way- the ANSWER is: because you don't know or have the fundamentals down. It would be like doing a type of activity that requires technique- You wouldn't throw somebody in with the Olympic swim team, just because they know how to swim, right? There is a type of understanding and technique that the Olympic swimmer knows that someone who just have been taking swim lessons at the neighbors pool wouldn't know. Could anybody come to learn technique, I think on some level everybody could.

As I say often, Pilates, the fundamentals of it, the understanding of it, the core base of it, amazes me in what I see in my clients all the time. Sure, I want to give myself credit, because it is I who gets your program together and teaches you the exercises, but it is the pure fact that I sick with the fundamentals, the understanding of what I was taught and what your body is telling me that Pilates works so well.

If you want to learn more about the history of Pilates click here!

SI Joint

noreply@blogger.com (The Pilates Body) — Thu, 08 Oct 2009 20:53:00 +0000

A.K.A. Sacroiliac joint:

I wanted to give a little history about how I ended up finding out about Pilates. I did not have a clear direct path to it, but through avenues and byways I got there. As you know, I was a dancer. In high School, I went to Lincoln High here in San Jose, I went there for the dance....of course musical theater played a role and so did women's choir. When I was a freshman it had already been discovered that I had one leg longer than the other. This is not uncommon among the general population. Because of this problem I have uneven hips. So, one day I was doing a forward hamstring stretch, i.e. leaning forward with my chest towards on thighs. When I came back up, the pain is/was indescribable! It was horrible! The pain was like an electric shock that went from my low back, in my glutes, and down my leg. It was so bad I was flat on my back, couldn't walk, and my big brother had to carry me into the car and up to the Chiropractor's office. Praise God, my mom believed in Chiropractic care, after the first adjustment, I felt some release. The chiropractor told me, if I wanted to continue dancing I better learn how to use my core, (my pelvic floor) to support myself. I was pretty much all glutes and quads back then. I worked out HARD CORE back then, but I was using all the wrong muscles. It took YEARS of chiropractic care and with the help of AWESOME dance teachers at UCI that I haven't had any SI instability that set me back like that did.

Without getting overwhelmed I want to lay it out for you what this SI joint is and what it all about and of course how you can help yourself-
So, here is where you might feel the on set of pain. If you still need a better idea of where it's located on your body- you can see these joints as the two dimples on each side of your low back, at about the belt line. There are many reasons why the pain might be set on, but there is no ONE reason as to why pain happens. It can come from

degenerative arthritis

leg length inequality

pregnancy

gout

rheumatoid arthritis

psoriasis

ankylosing spondylitis

Also, basically any thing that alters normal walking pattern.

leg length inequality

knees

ankles

foot

It can also come from lack of movement in the joint or two much movement in the joint. Really there isn't too much movement that even happens in the joint. As you can see, this joint holds all of the weight of your body. So, hate to break it to you, if you are overweight, you are more prone to having low back, and SI joint pain. Hormones that are released at the end of delivery causes the joint to become more flexible. With multiple births for one mommy, this can lead to arthritis in the SI joint. That in turn causes stiffness and less movement in the joint.

Here it is! What your pelvis looks like:) Your Sacrum (AKA spine just above your tailbone) is being connected on both your right and left side Ilium ( AKA your hip bones) with the Sacroiliac (AKA SI joint). The SI joint are VERY STRONG ligaments, which is covered by cartilage, it is a fairly large join in the body. The SI joint is what connects the spine to the pelvis. This joint is what you call a synovial joint, similar to knee, hip and shoulder. It slides, tilts, and rotates.

When in pain you may feel it in your low back, back of hips, groin, or thighs.

Some general ways that if you have experienced this pain, to get out of pain or to deal with it are:

Anti-flammatories
limit activity
Physical therapy
a Sacroiliac belt
injections
fusing the joint surgery
PILATES! ;)

The key is to stretch and strengthen the muscles around the area. Your core, glutes, thighs, muscles around the hip, and back. Lucky for you Pilates touches all these areas.

To end my story of my history with Pilates: I continued to go the chiropractor all threw high school, about once a week- as it felt better I could limit the once a week to maybe once every other week. I had to use a lift in my shoe. As I went off to College, I would still have the on set of pain at really any given moment- the only thing is, I just didn't know when it would come. As I learn more about it, I could say it may have had something to do with my plantar fasciaitis.... maybe? With my GREAT teachers at Irvine, they really taught me how to lift out of my hips while dancing, use the correct muscles, not my glutes and quads for everything. I was however still going to Chiropractor, till I had Pilates one quarter. I hated it at first, it was so hard for me to find my "neutral spine" I didn't like the way it shaped me, and it was just weird!!! But as I used my fundamentals of Pialtes in my dance classes, I never really had SI pain. Yes, it came by, but it was more due to stress, and just back in August, it flared up, but that was due to my own stupidity: Note to self do not pick up your 46pound son, during the first trimester of your pregnancy. Also, I am always going to be prone with my leg length issue, but with practicing Pilates daily as my most blessed job, I am keeping my SI joint stable. A good Chiropractor on hand is always good too.

So, if you have SI pain, give Pilates a try, the only thing you have to loose is pain :)

What's the difference....

noreply@blogger.com (The Pilates Body) — Tue, 29 Sep 2009 21:59:00 +0000

Between Mat and Apparatus other than price? This is a GREAT question. There are a ton of opinions on the subject of Mat.... my opinion is if you are a TRUE Pilates instructor you know the difference and believe in BOTH and you teach BOTH. It amazes me when I hear an Instructor say that Mat is a waste of time.... WOW is my reaction to that-So, here is my take on them and why they are both important.

Let's start with MAT. Joe Pilates came up with the MAT exercises first. He brought breath, mind and body all together in his mat work. When you really learn it correctly, it can become a form of Choreography, if you will, with the way one movement flows into another. It also takes a VERY strong person to be able to do it all. You use your own body weight and strength. The Mat work is a challenge, but it's supposed to be.... you are working out LOL. I've heard stories from the older generation who took from Mr. Pilates or from his pupils, that to even be able to get onto the Apparatus you had to be able perform the whole mat work. It is also very important to start from the BEGINNING. There are series of exercises that are fundamentals to your future with Pilates. These exercises and fundamentals NEVER CHANGE ( kindda like the rule I before E except after C). You continue to apply them to your more advance work. Yes, Mat work is less expansive, this comes from the fact that you are not using the Apparatus, which is very costly, you don't get one on one attention, and you are in a class with usually more than 3 people. The teacher will usually be doing some of the exercises with you and also watching and giving out corrections. Mat class however is not good those who are injured or hurt, one could be too weak to keep up with the class.

Apparatus- This is NO joke :) I will speak more general as apposed to breaking down the difference of Private, Semi- Private and Trio sessions. The cost goes up for number of reasons, but I will give a little history first. Joe Pilates came up with Apparatus for the more sickly, and weak patients he had. He found by having assistance his patients got better faster and were strong enough to go into the mat work. However, a well person can be even more challenged by the apparatus. And as more and new exercises are made up you can get one mean workout on it. You also get more one on one attention, you get a very close watchful eye on you. Issues get addressed, for example: tight pecs, a weaker leg, turned out feet which goes up to the knee, a painful low back, scapula's that wing out, bad posture,and so it goes. If you have goals they will be met. The client themselves become educated about their own body. Because Apparatus is so one on one, this is great for an injured person, or someone who just got out of post therapy, and those who want to take they workout to the next level. It is pricier because of the apparatus, the attention, the workout plan, and the liability of it all. Someone who isn't being watched or not doing the exercises right can really get hurt.

There you have it :) Whichever way fits into your budget and your need is how you can go about getting into Pilates. Both are very fun and exciting workouts. Time and time again it is phenomenal to the clients and myself what strength and flexibility comes from the practice. So, anytime you are ready - jump right in ;)

Coming in at THIRD PLACE!!!!

noreply@blogger.com (The Pilates Body) — Mon, 28 Sep 2009 20:45:00 +0000

proud to announce that our Pilates Studio got third place in "The Best of Silicon Valley".
Don't believe me see for yourself! "The Best" in the Metro.
So, exciting and thank you to all of the Clients who voted :)