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Is Pilates Safe for Osteoporosis?

Let me start with a personal story. My mother had been diagnosed with osteoporosis a few years ago. She found out when her doctor detected a fracture in her sacrum.

Now you might think, “Oh that must hurt.” Well - not so much, actually. Many fractures, especially in the spine, are...

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Upper Extremity Integration with the Pedipole

 

Many people new to Pilates know that this method strengthens their core. They often don’t realize that Pilates looks at every body part from every direction. Pilates teachers often find it frustrating, that the method gets reduced to “just” core, when it can do so much more....

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The Stomach Series

The Stomach Series or Series of Five was created by Romana Kryzanowska, who studied with Joseph Pilates himself, in an attempt to strengthen her student’s abdominals. The exercises are: 

Single Leg Stretch
Double Leg Stretch
Single Straight Leg Stretch
Double Straight Leg Stretch
...

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Imagine an Orchestra Playing a Symphony...

I like using metaphors to describe how Pilates works. The technical and anatomical language is not as easy to grasp. That’s why I share the symphony metaphor with each person who is considering taking up Pilates. It will give them a good idea whether this is something that might work for...

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Pelvic Floor Exercises Using Rotator Discs

 

The rotator disc is definitely not a classical piece of Pilates apparatus, but many contemporary Pilates teachers use this tremendous tool to get hip, leg and especially the pelvic floor muscles working hard.  

If you struggle with your balance, don't worry, that’s exactly the point....

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Tips For Swimming: Upper Body

I have honestly stopped teaching the full Swimming exercise in my beginner mat classes. Too many students have limited shoulder flexion (they can’t lift their arms overhead without creating some sort of disorganization in the shoulder girdle).

So I’ve starting doing a variation of the...

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Tips For Swimming: Lower Body

Swimming is an exercise that you will come across in almost every single Pilates mat class. It’s an excellent exercise to work the hip extensors (glutes and hamstrings), spinal extensors (erector spinae) and practice trunk stability while lying on your stomach.

You might have noticed that...

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Are You Breathing Correctly? Try Breathing With A Strap!

Did you know you can get stronger and more stable in your core just by breathing correctly? I know; too good to be true. (I hope this news makes your day!) Take a breath right now; feel how it moves through the body. Notice how and where it goes. In Pilates, breath has a very specific function:...

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Improve Your Posture With Pilates Push Ups

You might have noticed, that in Pilates and yoga push-ups are done with the elbows close to the body (aka narrow push-ups), vs. sticking out to the sides, like in more traditional fitness. I’ve heard them called “Triceps Push-ups” which is really a misnomer. Any push ups in...

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Magic Push-Ups

Let me show you a fun but challenging exercise to build strength in the shoulders for push-ups. I use the magic circle, one of my favorite tools to create core stability. The catch with push-ups is this: We assume that we can build stronger shoulders and arms by doing them. But that's not always...

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