Category : podcasts

In Deep 
with Modern Pilates

Posted by admin at 4:48 pm

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Ehh we didn’t do all this core stability in my day!

• Did we need to?
• Normal functioning human beings should be stable beings!

Trunk Stability

• There is more to stability than the core
• Core stability needs to be addressed as part of trunk stability
• Core stability
• Pelvic stability
• Shoulder stability

Muscle imbalance / inhibition causes

• Pain
• Pregnancy
• C – Section
• Obesity
• Inactivity
• Incorrect posture
• Surgery
• Incorrect technique
• Muscle imbalance

Muscle balance

• Muscles should work together and in the right recruitment pattern
  Good foundations are essential!
• Build the foundation then add on the cosmetic effects.

Abdominals

• Transversus abdominis
• Active in all directions of trunk movement (Zetterberg et al 1987).
• Muscle most consistently related to changes in IAP (Cresswell et al 1992)
• Action precedes that of other abdominals (Cresswell et al 1994)
• Anticipates predictable load to brace before load taken (Hodges and Richardson
  1996)
  Visceral comp / ‘expulsive acts’.

Thorocolumbar fascia (TLF)

Cross
section

From behind

Thorocolumbar fascia (TLF)

TLF mechanism

• Deep and superficial
  lamina form a ‘V’
• Pull of muscles draws spinous processes together
• Provides
  resistance to flexion

Hydraulic amplifier

• ES enveloped by posterior layer of
  TLF
• Muscle expansion restricted leading to fascial tension
• Stress generated
  by ES increased by 30% (Hukins et al 1990. Clin Biomech 5, 30-34)
• Gluteus max
  transmits force through back extensors in lifting spine back to upright position
• Muscles attaching into TLF
• Cross section of trunk

SIJ Stability – Posterior
sling

• Hip hinge
• Lifting progressions
• Squat / deadlift / monkey squat
• One legged
  squats
• Heel strike with opp arm lift
• Lunges with opp arm lifts

SIJ Stability
– Anterior sling

• Exercise
• Single leg standing / kneeling
• Hip hitching
• Hip abduction
  progressions
• All fours opp arm to leg and out to side

Stretch Weakness

• Muscles
  can lengthen over an extended period of time can become lax
• These muscle make
  adaptations by developing more sarcomeres
• Muscles exercised after being lengthened
  over a period of time may become firmer but will be in a lengthened position
  therefore less ‘strong’ or stable
• This can affect posture and muscle balance
  in the long term
• Correct muscle balance and then correct movement patterns
  take time!

Back Stability and Muscle Imbalance Recommended reading

• Back Stability
  by Chris Norris Publisher A and C Blacks
• Total Core Stability on the Ball by
  Cherry Baker Publisher MQP
• Exercise and pregnancy by Cherry Baker Publisher
  A and C Blacks

Further Training

Modern Pilates covers information covered today
in more depth.

Listen to the presentation here

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Or via Jellycast

Contact www.modernpilates.co.uk For
Pilates DVDS go to www.trainingontour.com

Stand up for Pilates!

Posted by admin at 5:38 pm

I plan to do a series of podcasts, the first of which I am excited to tell you has been completed!

In this weeks episode I talk to Sheila Done about the importance of standing Pilates work.
Listen by selecting the link here Stand up for Pilates the Podcast!
Or by listening via the player below.

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Why is standing work in Pilates important?

1. Pilates work on the floor isn’t necessarily functional, we spend much of our lives standing. Those muscles that are involved in standing and walking need to be strengthened.

2. Bone loading. Floor-based mat work does not involve bone loading. Bone loss begins after the age of thirty, and bone loss can be slowed down through bone loading and standing Pilates. This is particularly important for the older members of your class, indeed at least forty percent of the class should be standing when targeting that particular group. This of course needs to be balanced with keeping class engaged and ensuring that they are aware of the importance of standing work in combating bone loss.

Further resources:

A dvd that deals specifically with Standing Pilates and features Sheila can be found at trainingontour.com.

Training for exericise with specific age groups can be found with laterlifetraining.co.uk

And of course there’s my studio in little old Glossop. We run a number of health and fitness courses and specialise in Pilates at The Pilates Studio Glossop

Modern Pilates are accredited by Central YMCA Qualifications, the Register of Exercise Professionals and Skills Active, which ensures you will get the highest quality training possible along with the best possible start to your new career.

Stand up for Pilates the Podcast!