If you're reading this, I would wager that you are probably, at this very moment, slumped forward, developing tension at your occipital ridge (the base of your skull), rounding your shoulders, and collapsing your upper spine forward in the direction of your screen. You may or may not be leaning to one side in order to compensate for one arm being on the ready to use the mouse and/or sinking deeper into one hip than the other.
You're so busted!
Let's face it, no matter what your vocation, you likely spend three or more hours in front of a computer. If your job requires it, you spend even more time. Even if you aren't required by work to be in front of a computer, you there is so much recreational fun to be had. I am right there with you. I spend at least two hours a day coordinating your schedules, communicating with instructors and business partners, and in addition to do love online shopping and a video game or two. I am fortunate enough to have equipment steps away, and while I am not as religious about it as I would like to be, I do often walk 10 feet away from my grunt work and lie back on the spine corrector and open my chest and relax my neck when things get tiresome. Some of you, I'm sure also have the benefit of expensive Herman Miller chairs or those stability ball chairs. Still, all of us slouch, and the more we do it the worse it can get.
What this is creating is something that I call computer neck. You can't usually see it because it's behind you, but often this chronic slouching makes your head pitch forward or your body and the base of your neck sitck out to the back, and that's just the visual. The misuse of your muscles creates an imbalance of the spine that can cause fatigue and headaches and even blurred vision.
Let me tell you why repetitive slouching gets harder to correct the longer that we do it. Our muscles are coated in the thin layer of tissue called fascia. Fascia is a connective tissue that is found throughout the body. Like other structural elements in the body, when stress is applied to it, it thickens. Therefore, extended periods of slouching can lead the the thickening of the fascia of the muscles holding you in that position. Essentially, it's like when your mom told you not to make ugly faces because you'll freeze that way. The buildup of the facscia surrounding your body can cause you to "freeze" in that position. You aren't likely to freeze solid, but fascial thickening is one of the reasons why if you have become a chronic sloucher or developed a computer neck that it is tiring to return your body to an upright position. The other reason it is difficult is that you are not habitually using the muscles that hold you upright and they have weakened.
SO, how do we escape this downward spiral before we all look like humpbacked little tired people?
We move.
Two things will help break down fascia that has thickened: massage and movement. So now that I've given you an excuse to go get a massage, know that you should also head down to your friendly neighborhood Pilates studio www.pppilates.com to train those muscles that have fallen out of balance.
You'll find that with a focused diligence, you can rediscover the alignment you had before you had that 9-5 (or for some of you that 24/7) job.
Friday, July 30, 2010
Monday, July 26, 2010
The MAN behind the Method
I used to hear this a lot, "So is Pilates a kind of yoga?" Nope, no it's not, and the explanation of the differences is another blog entirely, but one of the primary differences is that it's not ancient. The fact that it is not ancient is what makes it even more accessible. While it's too late to train with the man himself, it is still possible to work with people who have been worked out by or worked with him, which is pretty amazing.
In the years that I have been teaching, more has been discovered about this remarkable innovator. Here is my attempt to put it all together.
Joseph H. Pilates was born sometime in 1880's in Mönchengladbach, Germany. His father was a prize-winning gymnast of Greek ancestry, and his mother a naturopath. In his youth, he suffered from asthma, rickets, and rheumatic fever. One source that I have read says that his last name prompted the kids at school to call him a "Jesus killer" which caused many fights. Since he was so scrawny and didn't fare well in these fights, he dedicated his life to improving his health and his physical strength.
I also read somewhere that a family physician gave him an anatomy book: "I learned every page, every part of the body; I would move each part as I memorized it. As a child, I would lie in the woods for hours, hiding and watching the animals move, how the mother taught the young." He studied both Eastern and Western forms of exercise including yoga, Zen, and ancient Greek and Roman regimens. By the time he was 14 he had developed his body to the point that he was modelling for anatomy charts.
It could be both of these things, or part of none of it could be true.
When he moved to England in 1912, he earned a living as a professional boxer, circus-performer, and self-defense trainer at police schools and Scotland Yard. Nevertheless, the British authorities interned him during World War I along with other German citizens in a camp on the Isle of Man. Not many of my students even know what an interment camp is. A handful of people come to me and tell me that they heard that Pilates was in prison. Let me break it down for you to dispel the myth. The Isle of Mann is an island in the Irish Sea between Ireland and Great Britain. During World War I, people who were from "enemy combatant" countries we detained there. At first, when I pictured this, I thought of concentration camps. Horrifying. It turns out that on the Isle of Mann, people were allowed to do pretty much what they wanted, they were fed, they were taken good care of a led comfortable lives. They just couldn't leave. It was during this involuntary break, he began to intensively develop his concept of an integrated, comprehensive system of physical exercise, which he himself called "Contrology." He studied yoga and the movements of animals and trained his fellow inmates in fitness and exercises. The legend is that that these inmates survived the great pandemic of 1918 due to their good physical shape which was a result of exercising with Joseph Pilates.
Call me crazy, but sometimes I think, "How nice! I wish someone would put a roof over my head and feed me so that I can develop my own system of exercise." I know, it's naive.
After the war (WWI), he returned to Germany and collaborated with important experts in dance and physical exercise such as Rudolf Laban. In Hamburg, he also trained police officers. When he was pressured to train members of the German army, he left his native country, disappointed with its political and social conditions, and emigrated to the United States.
The year 1925 is the approximate time when Pilates migrated to the United States. It is thought that he was brought over by a boxing promoter to train boxers in his method. On the ship to America, he met his future partner Clara. I recently attended a presentation by Ken Endleman, the founder of Balanced Body (a great guy if you ever have the chance to meet him). He has been doing some research on his own and discovered that there is no official record of Joseph and Clara ever actually marrying. Is has long been assumed that Clara was his second wife. Ken's research finds that Clara may have actually been his third wife, if they married at all. What a cad!
In truth, it's really none of our business, and we always talk about him nowadays as a man before his time...maybe he was just setting a future trend for eternal cohabitation. I digress.
The couple founded a studio in New York City and directly taught and supervised their students well into the 1960s. Joseph and Clara Pilates soon established a devout following in the local dance and the performing-arts community of New York. Opera singer Roberta Peters, well-known dancers such as George Balanchine and Martha Graham became devotees and regularly sent their students to the studio for training and rehabilitation.
Joseph Pilates wrote two books, that we know of: Return to Life through Contrology and Your Health. He was also a prolific inventor, with over 26 patents cited.
Joseph Pilates died in 1967 at the age of 84 in New York. I used to tell, which great dramatic flair, the story I heard of how he died of complications from a fire in his studio. In the tale that I was told, Joseph went to the studio to rescue his equipment and fell through the floor. When the firemen arrived, they found him hanging from a rafter by his hands and he had been there for hours! That just goes to show that you can't believe everything that you hear. I just came across this quote from Mary Bowen several places on the Internet:
"The Fire" - People often ask me "Did Joe Pilates die in a fire?" One woman in London where I was giving a workshop at the Pilates Foundation of UK last May said she had read that it was so in The New York Times. To set the record straight - no, Joe did not die in a fire. He died two years later, in 1967, of advanced emphysema from smoking cigars for too many years (which he took up out of disappointment that he wasn't taken more seriously by the powers that be, especially physicians, during his lifetime). His personal friend, Evelyn de la Tour, shared that with me. There was a fire in 1965 in the storage room at the back of his floor. The studio and his and Clara's apartment were in the front of the building and were undamaged. Bruce King had an apartment near the storage room. He had to move out due to severe smoke damage. The day after the fire Joe went to inspect the extent of loss to his possessions in the storage room and one of his feet fell through a hole in the floor scrapping his leg. That was the extent of his injury from the fire.
That just goes to show you, you can't believe everything you hear.
My mentor, as a joke, told someone in teacher training that Eve Gentry died doing Eve's lunge. A spring snapped and hit her in the jugular. Within a week, all of the teacher training students were retelling the story with passion.
I will be really intrigued to see what truths and what myths survive about Joseph Pilates a century from now. He will probably have a harem and will have been able to fly.
In the years that I have been teaching, more has been discovered about this remarkable innovator. Here is my attempt to put it all together.
Joseph H. Pilates was born sometime in 1880's in Mönchengladbach, Germany. His father was a prize-winning gymnast of Greek ancestry, and his mother a naturopath. In his youth, he suffered from asthma, rickets, and rheumatic fever. One source that I have read says that his last name prompted the kids at school to call him a "Jesus killer" which caused many fights. Since he was so scrawny and didn't fare well in these fights, he dedicated his life to improving his health and his physical strength.
I also read somewhere that a family physician gave him an anatomy book: "I learned every page, every part of the body; I would move each part as I memorized it. As a child, I would lie in the woods for hours, hiding and watching the animals move, how the mother taught the young." He studied both Eastern and Western forms of exercise including yoga, Zen, and ancient Greek and Roman regimens. By the time he was 14 he had developed his body to the point that he was modelling for anatomy charts.
It could be both of these things, or part of none of it could be true.
When he moved to England in 1912, he earned a living as a professional boxer, circus-performer, and self-defense trainer at police schools and Scotland Yard. Nevertheless, the British authorities interned him during World War I along with other German citizens in a camp on the Isle of Man. Not many of my students even know what an interment camp is. A handful of people come to me and tell me that they heard that Pilates was in prison. Let me break it down for you to dispel the myth. The Isle of Mann is an island in the Irish Sea between Ireland and Great Britain. During World War I, people who were from "enemy combatant" countries we detained there. At first, when I pictured this, I thought of concentration camps. Horrifying. It turns out that on the Isle of Mann, people were allowed to do pretty much what they wanted, they were fed, they were taken good care of a led comfortable lives. They just couldn't leave. It was during this involuntary break, he began to intensively develop his concept of an integrated, comprehensive system of physical exercise, which he himself called "Contrology." He studied yoga and the movements of animals and trained his fellow inmates in fitness and exercises. The legend is that that these inmates survived the great pandemic of 1918 due to their good physical shape which was a result of exercising with Joseph Pilates.
Call me crazy, but sometimes I think, "How nice! I wish someone would put a roof over my head and feed me so that I can develop my own system of exercise." I know, it's naive.
After the war (WWI), he returned to Germany and collaborated with important experts in dance and physical exercise such as Rudolf Laban. In Hamburg, he also trained police officers. When he was pressured to train members of the German army, he left his native country, disappointed with its political and social conditions, and emigrated to the United States.
The year 1925 is the approximate time when Pilates migrated to the United States. It is thought that he was brought over by a boxing promoter to train boxers in his method. On the ship to America, he met his future partner Clara. I recently attended a presentation by Ken Endleman, the founder of Balanced Body (a great guy if you ever have the chance to meet him). He has been doing some research on his own and discovered that there is no official record of Joseph and Clara ever actually marrying. Is has long been assumed that Clara was his second wife. Ken's research finds that Clara may have actually been his third wife, if they married at all. What a cad!
In truth, it's really none of our business, and we always talk about him nowadays as a man before his time...maybe he was just setting a future trend for eternal cohabitation. I digress.
The couple founded a studio in New York City and directly taught and supervised their students well into the 1960s. Joseph and Clara Pilates soon established a devout following in the local dance and the performing-arts community of New York. Opera singer Roberta Peters, well-known dancers such as George Balanchine and Martha Graham became devotees and regularly sent their students to the studio for training and rehabilitation.
Joseph Pilates wrote two books, that we know of: Return to Life through Contrology and Your Health. He was also a prolific inventor, with over 26 patents cited.
Joseph Pilates died in 1967 at the age of 84 in New York. I used to tell, which great dramatic flair, the story I heard of how he died of complications from a fire in his studio. In the tale that I was told, Joseph went to the studio to rescue his equipment and fell through the floor. When the firemen arrived, they found him hanging from a rafter by his hands and he had been there for hours! That just goes to show that you can't believe everything that you hear. I just came across this quote from Mary Bowen several places on the Internet:
"The Fire" - People often ask me "Did Joe Pilates die in a fire?" One woman in London where I was giving a workshop at the Pilates Foundation of UK last May said she had read that it was so in The New York Times. To set the record straight - no, Joe did not die in a fire. He died two years later, in 1967, of advanced emphysema from smoking cigars for too many years (which he took up out of disappointment that he wasn't taken more seriously by the powers that be, especially physicians, during his lifetime). His personal friend, Evelyn de la Tour, shared that with me. There was a fire in 1965 in the storage room at the back of his floor. The studio and his and Clara's apartment were in the front of the building and were undamaged. Bruce King had an apartment near the storage room. He had to move out due to severe smoke damage. The day after the fire Joe went to inspect the extent of loss to his possessions in the storage room and one of his feet fell through a hole in the floor scrapping his leg. That was the extent of his injury from the fire.
That just goes to show you, you can't believe everything you hear.
My mentor, as a joke, told someone in teacher training that Eve Gentry died doing Eve's lunge. A spring snapped and hit her in the jugular. Within a week, all of the teacher training students were retelling the story with passion.
I will be really intrigued to see what truths and what myths survive about Joseph Pilates a century from now. He will probably have a harem and will have been able to fly.
Wednesday, June 30, 2010
AIC
The brilliance of this system is truly unparalled. Most anatomy study in the fitness world is done two dimensionally. We look in books at artists renderings, which are often accurate, but in most cases, we are looking at a cross section of a few muscles or a single diagram of one muscle. It can be difficult to envision how it all comes together. If we are lucky, we can learn how to palpate the bony landmarks and the bodies of the muscles on ourselves or others to get an idea. If we are very lucky, and passionate about anatomy, we may get the opportunity to observe or participate in a cadaver dissection, but even that process can be fraught with difficulty because there are a lot of other things in a body, and you are also taking it apart. You are subtracting.
There is just something about building the anatomy and adding it to the framework of the bones that makes complete sense. I’ve done the essential anatomy twice now, and I feel after only two times, I can name every muscle on the torso, the upper arm and upper leg, without having to look at a book. I also feel fairly confident about the muscles of the lower leg after only once. I’ve looked at all of these muscles hundreds of time for reference in books, but it wasn’t until I had built them and talked about them while I was building them that I truly understood their form and function. The Zahourek system of learning is brilliant.
Once the whole thing is put together, you also can perceive both the complexity and simplicity of the whole muscle system. You process the complexity because it’s hard to put all of that together. The simplicity you see is that there is not a muscle in the system that doesn’t serve some sort of purpose, even if it’s just to stabilize a joint….ha, I make it sound like joint stabilization isn’t important….we’d fall apart without it.
I have to also give tons of credit to Nora, our instructor. It’s not only the system itself that works. Her depth of knowledge, wealth of experience, and passion for sharing the information with focus and purpose made our teacher training 120% effective, if not more…..I know….that’s not very scientific, but I’m making a point. I’m already absolutely in love with the learning process, and I’m going to work doubly hard at teaching so that I can instill the same passion for it that I have and so that I can honor Nora and the work she has put into the process.
There is just something about building the anatomy and adding it to the framework of the bones that makes complete sense. I’ve done the essential anatomy twice now, and I feel after only two times, I can name every muscle on the torso, the upper arm and upper leg, without having to look at a book. I also feel fairly confident about the muscles of the lower leg after only once. I’ve looked at all of these muscles hundreds of time for reference in books, but it wasn’t until I had built them and talked about them while I was building them that I truly understood their form and function. The Zahourek system of learning is brilliant.
Once the whole thing is put together, you also can perceive both the complexity and simplicity of the whole muscle system. You process the complexity because it’s hard to put all of that together. The simplicity you see is that there is not a muscle in the system that doesn’t serve some sort of purpose, even if it’s just to stabilize a joint….ha, I make it sound like joint stabilization isn’t important….we’d fall apart without it.
I have to also give tons of credit to Nora, our instructor. It’s not only the system itself that works. Her depth of knowledge, wealth of experience, and passion for sharing the information with focus and purpose made our teacher training 120% effective, if not more…..I know….that’s not very scientific, but I’m making a point. I’m already absolutely in love with the learning process, and I’m going to work doubly hard at teaching so that I can instill the same passion for it that I have and so that I can honor Nora and the work she has put into the process.
Saturday, June 26, 2010
Pilates Scientists
I'm in Sacramento, CA right now. I'm taking a course that is training us to teach Anatomy in Clay through Balanced Body University. I'm surrounded by the most intelligent, sensitive, supportive, and hilarious Pilates instructors and bodyworkers from all over the world, and it reasserts this idea that I have about instructors. There are two kinds. There are plain instructors, and then are truly Pilates scientists. There are those who learn a system of exercises and how to modify them, and then there are these amazing people who examine it from all sides, turn it inside and out and come up with purpose and intention for the traditions and new proven ways to use the method with incredible results.
I've always wanted to be the latter, but until now haven't been connected to the resources. Now, I have this amazing network, and the journey begins.
I've always wanted to be the latter, but until now haven't been connected to the resources. Now, I have this amazing network, and the journey begins.
Friday, June 11, 2010
"The readiness is all"
I'm reading this article:http://www.anatomytrains.com/explore/kq
The author quotes Hamlet. It makes me happy.
I love when all of my worlds collide. I've been thinking about my history a lot lately.
For my first couple of years as a Pilates Instructor, I found myself apologizing a lot for not "being a dancer." My first Pilates mentor was a dancer, the beautiful instructors in the studio where I trained and my classmates were dancers. I understand the connection. Dancers, especially those that persue it as a profession, are very good at Pilates work, and they were amazing instructors.
I was an actress. Sure, I've danced, but my creative work involved acting on motivations and trying to get something out of another person who was trying to get something out of me, in a sometimes barebones, sometimes extremely elaborate, pretend environment. What I didn't realize at the time was that acting WAS preparing me to be a Pilates teacher. Acting made me perceptive about how people reason and what they will do, and not do, to acheive a goal. Play enough roles and analyze enough of other actors and you become an amateur psychologist. Understanding why people do and don't do certain things is a great asset when your job is to develop their understanding of themselves and how they move.
My time spent in theatre has given me other skills that I use to teach. I'm comfortable in front of an audience. Now, it's just called a class. I think quickly on my feet. My career as an actress involved lots of artistic success and fulfillment, but not very much money. So, dayjobs of waitressing and office work have also prepared me for my life now. Thank God that SPSS made me take a class in Excel. As a studio director, I can make payroll reports and fill out expense reports. Both jobs put me in the body of a waitress and and office worker so now I have similar physical experiences to most of my clients. I don't have to empathize or speculate, I've been hunched in a chair with my phone under my ear while typing and maneuvering a mouse. It almost ruined my body by the time I was 28.
I couldn't always be IN the show, so I cultivated other ways to be near the show. I liked to sew as a teenager, so costume design was something I did for a while. Working with a theatre company with big ideas and tiny budgets, I learned to "make it work" before Tim Gunn ever met Heidi Clum. Combine an eagerness to please with an insurmountable task and it was either innovate, or fail. One learns a lot about engineering when trying to make 17th century costumes for thirteen characters on a $400 budget. As I study anatomy, the mental connections I made out of sheer desparation as a designer, are like skelton keys to unlocking the way our bodies are put together.
My point is this, the path to where you want to go is rarely straight and narrow. Keep your eyes on the prize, but embrace and involve yourself where you are right now. The skills you learn in any moment could serve you amazingly well when get where you want to go.
The author quotes Hamlet. It makes me happy.
I love when all of my worlds collide. I've been thinking about my history a lot lately.
For my first couple of years as a Pilates Instructor, I found myself apologizing a lot for not "being a dancer." My first Pilates mentor was a dancer, the beautiful instructors in the studio where I trained and my classmates were dancers. I understand the connection. Dancers, especially those that persue it as a profession, are very good at Pilates work, and they were amazing instructors.
I was an actress. Sure, I've danced, but my creative work involved acting on motivations and trying to get something out of another person who was trying to get something out of me, in a sometimes barebones, sometimes extremely elaborate, pretend environment. What I didn't realize at the time was that acting WAS preparing me to be a Pilates teacher. Acting made me perceptive about how people reason and what they will do, and not do, to acheive a goal. Play enough roles and analyze enough of other actors and you become an amateur psychologist. Understanding why people do and don't do certain things is a great asset when your job is to develop their understanding of themselves and how they move.
My time spent in theatre has given me other skills that I use to teach. I'm comfortable in front of an audience. Now, it's just called a class. I think quickly on my feet. My career as an actress involved lots of artistic success and fulfillment, but not very much money. So, dayjobs of waitressing and office work have also prepared me for my life now. Thank God that SPSS made me take a class in Excel. As a studio director, I can make payroll reports and fill out expense reports. Both jobs put me in the body of a waitress and and office worker so now I have similar physical experiences to most of my clients. I don't have to empathize or speculate, I've been hunched in a chair with my phone under my ear while typing and maneuvering a mouse. It almost ruined my body by the time I was 28.
I couldn't always be IN the show, so I cultivated other ways to be near the show. I liked to sew as a teenager, so costume design was something I did for a while. Working with a theatre company with big ideas and tiny budgets, I learned to "make it work" before Tim Gunn ever met Heidi Clum. Combine an eagerness to please with an insurmountable task and it was either innovate, or fail. One learns a lot about engineering when trying to make 17th century costumes for thirteen characters on a $400 budget. As I study anatomy, the mental connections I made out of sheer desparation as a designer, are like skelton keys to unlocking the way our bodies are put together.
My point is this, the path to where you want to go is rarely straight and narrow. Keep your eyes on the prize, but embrace and involve yourself where you are right now. The skills you learn in any moment could serve you amazingly well when get where you want to go.
Thursday, June 10, 2010
Why I Do It
I have the best job in the world. I move people. I meet people, get to know them, and help them figure out how to connect with the vessel of their humanity. I know that sounds grandiose, but Pilates can do that for people. The work gives them a comfortable place to live wherever they go. Understanding and connecting to your body can be the most powerful knowledge a human can have.
In the process of doing that work, I make a lot of great connections. My clients are just as wonderful and supportive of me as I try to be of them. When I sit down and think about what I do for a living, I feel truly blessed.
In the process of doing that work, I make a lot of great connections. My clients are just as wonderful and supportive of me as I try to be of them. When I sit down and think about what I do for a living, I feel truly blessed.
Wednesday, May 19, 2010
Know Thy Instructor
Certification.
Certification is a word that stirs up all sorts of controversey in the Pilates Community.
The main reason it is very easy to call a program a certification. Almost all programs operate on the notion that if they hand a student a piece of paper at the end of the workshop, it can be called a certification.
Unfortunately, if that's all it takes, asking your instructor the simple question, "Are you certified?" will warrant a "yes." This could mean that your instructor has only been to a two day workshop which is just about enough time to cover and execute an exercise once. There is little to no coverage of contraindications, so if you have an issue, look out, you could be in danger.
What should you look for? If you want to be confident that you are in capable hands, look for someone who has completed a comprehensive certification with a minimum of 500 hours.
How would you find this out? Ask your instructor where they studied Pilates and keep a dialogue going about what it was like for them. If you have an instructor that is passionate about their work, you will likely end up with more information than you asked for.
One other thing to watch for: "I studied with." If an instructor uses replaces "I was certified by" with "I studied with" that usually means that an instructor took the program but skipped the final test. Certainly, taking a 500 hour certification is better than a weekend workshop, but I would question why that person never took the test. It's like skipping finals. Would you want a doctor who had not taken his board exam or an attorney who has not taken the Bar exam?
Certification is a word that stirs up all sorts of controversey in the Pilates Community.
The main reason it is very easy to call a program a certification. Almost all programs operate on the notion that if they hand a student a piece of paper at the end of the workshop, it can be called a certification.
Unfortunately, if that's all it takes, asking your instructor the simple question, "Are you certified?" will warrant a "yes." This could mean that your instructor has only been to a two day workshop which is just about enough time to cover and execute an exercise once. There is little to no coverage of contraindications, so if you have an issue, look out, you could be in danger.
What should you look for? If you want to be confident that you are in capable hands, look for someone who has completed a comprehensive certification with a minimum of 500 hours.
How would you find this out? Ask your instructor where they studied Pilates and keep a dialogue going about what it was like for them. If you have an instructor that is passionate about their work, you will likely end up with more information than you asked for.
One other thing to watch for: "I studied with." If an instructor uses replaces "I was certified by" with "I studied with" that usually means that an instructor took the program but skipped the final test. Certainly, taking a 500 hour certification is better than a weekend workshop, but I would question why that person never took the test. It's like skipping finals. Would you want a doctor who had not taken his board exam or an attorney who has not taken the Bar exam?
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