I love to receive questions from you. It truly inspires me to share more of my Pilates knowledge. Recently, I received a question regarding Rolling Like a Ball. The question was regarding bruising along the spine while performing Rolling Like a Ball. Check this video out to see how you can avoid bruising and rock ‘n’ roll in style.
Archive for the ‘Pilates Therapy’ Category
Pilates Rolling Like a Ball: How to Avoid Bruising
Tuesday, February 16th, 2010How to Avoid Popping Hips in Pilates
Wednesday, November 25th, 2009It is important to move the hip in a variety of directions to create freedom of movement as mentioned in the previous posting “A Hip Pilates Perspective.” But, what happens when you have a hip that pops? Sometimes when you perform certain Pilates exercises, the hip will make a popping sound. It sounds like a rubber band snapping, which is different than an adjustment that sounds like a crack. For many, the hip popping does not cause pain but rather makes a noise. For others, pain may be associated especially if the hips have been overused. There are a number of combinations of imbalances in strength and flexibility that can lead to the hip popping. It is important to work the Pilates exercises correctly to help avoid the popping noise as well as balance the hip to possibly eliminate the popping. The key to correcting popping hips are shorten the range of motion, proper alignment, using the right amount of tension, and choosing other exercises that will help stretch and strengthen the imbalance.
The first way to stop popping hips in Pilates exercises is to shorten the range of motion. Many students will come into class wanting to create the biggest motion possible. However, this is not the best way to balance the body. A shorten range of motion that allows your body to perform the proper form is more effective and efficient than a million in the biggest, baddest movement you can perform. By shortening the range of motion, you will build flexibility and strength in a more natural way allowing the body to move to a larger range of motion faster. If you continue to force your body into a range it is not ready for, you are more likely to keep your imbalances or injure yourself. Some students may get frustrated because a person next to them can perform the exercise in a wider range. There is no need to get frustrated because that person will most likely have a struggle that you don’t have in another exercise. Each body has its own combination of strength, weakness, tightness, and flexibility. Not one person will perform the exercise the same so lose the competitive edge because in Pilates it does not belong. Rather focus on working in a range of motion that works best for your body. That is when you will find that your body will start to gain strength and flexibility to move to a larger range of motion.
The second way to stop popping hips is to check the alignment. It is important to be able to move the hips in a variety of directions; however, it may not be accessible to you until particular muscles release or gain strength. Check the leg alignment as you perform the exercises and notice if the leg turns out at a point during the motion. There is nothing wrong being able to move in a turned out position; however, imbalances will continue if you only work in a turned out position. As well, this rolled out position may be a reaction to the imbalances in the hip. It is important to work in a variety of positions, which is inherent in the Pilates method. At the same time, changing the alignment may stop the popping in the hip. Try keeping the leg straight out of the hip by rolling it in slightly. It will be important to move into your tightness or work your weakness rather than avoid them. This is how you start to create balance with strength and flexibility.
Another option to correcting a popping hip is to make sure you use the right amount of tension in the exercise. Too many times we work too hard gripping our muscles to perform the exercise. This will cause undue tension in the body and improper movement patterns. Pilates is about natural movements. Yes, you will work the muscles, but it is not in an overexerted or isolated manner. It is important to create the right amount of tension in the muscles while relaxing at the same time. If a rubber band is pulled to tightly, it is more likely to snap. If a rubber band has no tension, it can not perform its job. It is important to find the right amount of tension while performing the exercise. For some people, they may need to relax the back of their leg. For others, they may need to engage the inner thigh more. There are a ton of options. Play with a variety of tensions until you find the one that stops the popping and feels right.
The last option is to figure out your imbalances and work a variety of exercises that will work the imbalances. Pilates exercises are all full body exercises. The beauty is that one exercise may be a struggle for you while another is able to attack the area in a better way. If your hip is popping in Single Leg Circle, you can try a variety of other exercises that will help release and strengthen the legs. For example, Roll Up is a great exercise to stretch the back side of the body while strengthening the front side. Shoulder Bridge is a great exercise to stretch the front side while strengthening the back side of the body. Single Leg and Double Leg Kick are great exercises for stretching the front of the leg while strengthening the back of the leg. Mermaid and Side Bend are great for stretching and strengthening the sides including the outside of the hip while Saw is great for strengthening the obliques and stretches the hips and low back. Try a variety of other exercises that will help strengthen and build flexibility in the areas that you need to improve. As you achieve more balance, the exercises you struggled with should be more accessible to you.
Pilates matwork is great; however, the spring resistance of the equipment can help attack popping hips more effectively. This is not always an option. A great compliment to add are yoga poses. This will add another layer of exercises to help balance the hips. Just keep in mind to approach the yoga poses the same as Pilates. Keep in your range of motion, proper alignment for what your body needs, use the right amount of tension, and use a variety of exercises that may work the area in a different way. Check out Boat Pose, Triangle, Pigeon, Head to Knee Forward Bend, and Camel.
A Hip Pilates Perspective
Thursday, November 12th, 2009The hip joint is the largest joint in the body and can have a variety of problems including tight hip flexors, weak deep rotators, and many other combinations of tightness and weakness that can affect hip movement. Hip problems can be caused by a variety of combinations including repetitive motion, such as running, lack of activity such as sitting for long periods of time, and/or injuries such as a broken pelvis. The Pilates perspective looks to balance the hip joint with strength and flexibility to create free movement.
There are a variety of Pilates exercises that will help balance the hips ranging from smaller range of motions to larger range of motions that start to incorporate spinal movement as well. The key is to move in your range of motion in multiple directions. Many times the hips create ineffective patterns that over use or grip certain muscles while others may be overstretched and weak. These imbalances may start to affect the low back and knees as well as cause pain in the hips. For instance, runners create a specific running pattern that moves their hips in a repetitive motion. This will start to create imbalances such as tight hip flexors. By exercising the hips through a variety of movements, you start to combat the repetitive motion to find more freedom in the hips. As well, it will help increase strength in muscles typically not used in the current running pattern, which will help the hip move more effectively and efficiently.
The various directions you want to take your hip in are flexion or lifting your leg in front of you, extension or kicking the leg behind you, abduction or lifting your leg to the side, adduction or crossing your leg in front, and rotation or rolling your leg in or out. As well, circling the leg in the joint is important to create a freedom of movement. A great flexion exercise to start is Knee Folds. Knee Folds are great for creating pelvic stability as well as training the hip to move in flexion. This movement is key as we use it when we walk and even stand up from a chair. Lay on your back with knees bent and feet flat on the floor. Inhale as you lift the left leg into a table top position and exhale as you lower it back down. Repeat on the other side switching from side to side for 8-10 repetitions. Another version is to lift the left leg into a table top position and then lift the right leg to meet it. Then lower one at a time. Last version is to keep both legs in a table top position and lower both followed by a control lift. Make sure as you practice these exercises to keep the pelvis from rocking side to side or tipping up and down. You want to make sure that the femur bone or thigh bone is moving in the hip socket rather than the pelvis creating the motion. Only go in the range of motion that you can maintain without excess strain.
Side Legs is an easy way to continue working with flexion while adding a gentle form of extension. You want to lie on your side left side with your hand behind your head propping you up or with your head on your arm. Keep the legs parallel and lift the right leg to hip height. Inhale as you flex you foot and kick it to the front and exhale as you reach it behind pointing your foot for 8-10 repetitions. Make sure that your pelvis is stacked and isn’t rocking. You want to make sure the leg moves in the socket as it did for the knee folds while reaching as far behind to stretch the front of the hip without the leg turning out or lifting the leg higher.
There are a variety of Side Legs that one can choose. For abduction, I like a simple leg lift. Lie on your left side as you did for Side Legs with your legs stacked and feet flexed. Inhale as you lift the right leg straight up and exhale as you lower for 8-10 repetitions. For an added challenge, lift the leg and circle it 8 times in each direction. Focus on circling the leg while keeping it parallel. For adduction, continue to lay on your left side with your right leg pressing on the floor behind your left leg. Inhale as you lift your left leg and exhale to lower for 8-10 repetitions. If you choose to add another challenge, lift the leg and circle it for 8 times in each direction. Again for both exercises keep your pelvis stacked and avoid rocking or using momentum to kick the leg up. As well, make sure the leg does not roll in or out.
Another Side Legs to add to the mix is Clam for rotation. Continuing to lie on your side, bend your knees slightly towards your belly. Inhale as you rotate the leg out keeping the feet together and exhale as you lower. All the same principles of keeping the hips stack and avoid rocking apply here. Many will roll their hip back as they rotate the leg trying to get more rotation. The goal is to rotate the thigh bone in the socket to work deeper in the hip.
The last motion to add to the hip exercises is Single Leg Circle. Single Leg Circle is great for strengthen the hip as well as stretching the back of the leg. You can start with a modified version to build strength by lying on your back with your right leg bent into a table top position and left leg straight on the floor. Circle the right leg 6-8 times in one direction and then reverse. Repeat on the left side noticing where you are tight or feel weak. When circling, make sure the leg does not roll out or circle the leg too far outside of your body. You want to stretch the outside of the hip by reaching the leg across the body rather than swinging it further out. Once you feel comfortable with this version, start to straighten the leg and create a larger circle. If your hip pops or clicks, keep the circles smaller until you can manage the movement without the pop or click. Keep working towards a completely straight leg and eventually the advance version, which will lift the hip as you stretch across to add spinal rotation.
These exercises are a great way to start building flexibility and strengthen the hips. As you gain more strength and flexibility, you can add exercises such as Single Leg Stretch, Double Leg Stretch, and Scissors. If you are struggling with leg tightness in general, try the Roll Up or for low back tightness try Rolling Like a Ball. A Pilates perspective will help keep your hips happy and healthy.
Easing Back Pain Through a Pilates Lens
Tuesday, October 27th, 2009Back pain is a struggle for those who deal with frequent or daily pain. It can be even more frustrating when it occurs at a young age. It can create hopelessness and depression when your movement and socialization is hindered by frequent pain. There are many reasons for back pain and without analyzing or a proper diagnosis I can not speak specifically about any one particular issue. However, through movement many times the pain can be eased. It is important to see a physician, a trained movement specialist, and know your limitations with movement before diving head first into a regimen. In general, Pilates can be a great way to help strengthen and build flexibility to help ease back pain.
Although core strength is important to stabilizing the spine and is most commonly associated with Pilates, it is only a small piece of the puzzle. Pilates is more than an abdominal workout. Pilates is about creating the right amount of tension in the body to balance between strength and flexibility throughout the entire body while creating proper alignment. This will be different for each person based on what your body needs. This includes moving the spine in all directions to keep your spine strong and flexible. Joseph Pilates said, “If your spine is inflexibly stiff at 30, you are old; if it’s completely flexible at 60, you are young.” From a Pilates perspective, you want to make sure to move the spine in flexion or bending forward, extension or arching backwards, rotation or twisting, and lateral flexion or side bending. Whenever you practice Pilates you want to move the spine in these four directions. This will help keep the spine supple, which is important to easing back pain.
At the same time, there can be other pieces to the puzzle of back pain. Many times the feet, hips, and shoulders can lead to causing excess strain on back. The feet are the foundation of our body. When the foundation has a crack, it resonates through the rest of the body. Many times attacking the feet can help back pain. One of my favorite homework assignments to give my clients to help the feet is a foot massage. Place a tennis ball under your foot and add pressure while rolling through the entire foot. Make sure to focus more on the tight areas. Check out “Realign Your Body from the Ground Up” and “More Foot Exercises” for other foot exercises.
Another problem especially for those who sit for many hours of the day is the hips. When the hip flexors or front side of the hips are tight, it can pull your pelvis into an anterior tilt or causing your booty to stick out. This can over stretch the hamstrings and create tightness in the low back. It is important to be aware of this because many times people will try to tuck under to correct this. When you tuck you may pull yourself into a posterior tilt or causing excess flattening of the low back. When you create this motion to counter balance the tightness, you may lock out your hips straining the back. You may find relief from back pain by freeing the hips because you balance the muscles around the pelvis. This will help create better alignment in the spine. A great exercise for helping free the hips is Knee Folds. Lay on your back with your knees bent and feet flat on the floor. Inhale as you lift your left leg into a table top position and exhale as you release it back down. Repeat on the right side. Practice about 5-10 on each side. Try to allow your femur or thigh bone to be heavy in the socket as you pick the leg up while avoiding the pelvis rocking from side to side as you lift the leg. Check out “Freeing Your Hip One Circle at a Time” for another way to free your hips.
Lastly, the shoulders can add to back pain. When the shoulders are tight in the front and rolled forward, the chest becomes closed off hindering our breathing while over stretching the upper back muscles. This can also cause excess strain in the neck leading to headaches and other head and neck problems as the head is pushed forward. Many will correct the shoulders by squeezing the shoulder blades together; however, this may create an over stretching in chest while causing excess strain on the upper back muscles leading to less movement in the upper spine. The key to the shoulders is to work them by balancing the strength and flexibility rather than forcing them into a variety of positions. Instead of focusing on a specific shoulder placement try working on spinal movement allowing the shoulders to be free. A great exercise is Shoulder Bridge. Lay on your back with your knees bent and feet under your knees. Place your hands on the floor with palms pressing to help keep your chest open. Inhale as you roll your spine lifting your pelvis up as high as you can maintain without excess strain. Exhale as you roll your spine down starting from your upper chest until your pelvis is back on the floor. Think of creating a wave in your spine that travels up to your neck and then back down. Check out “Hitting the Pilates Bullseye with Double Leg Stretch” for a way to work the shoulder joint rather than focusing on spinal movement.
Attacking multiple areas will create the balance needed to help ease back pain. There is also ways you can prevent strain throughout the day especially if you sit in front of a computer. It is important to take breaks and move through the four spinal movements to combat the stress of the work day. Here are some exercises that can be performed in the workplace. For forward flexion, try the wall exercise. Stand against the wall with your feet a few feet away allowing your spine to be flat on the wall. Roll your spine off the wall starting with your head until you are in a forward bend allowing your arms to hang. If you have tight hamstrings, make sure to bend your knees slightly. Let your arms dangle and create small circles performing 5-10 in each direction. You can hold 1-2 pound weights to help decompress the shoulders. Once you complete the circles in both directions, roll your spine back onto the wall until you return to standing. For extension, reach your arms around your back grasping your right wrist with your left hand placing them at your tailbone with palms facing away. Inhale as you lift the arms away from your tailbone opening your chest by extending in your upper back and slightly lifting your chin to the ceiling. Make sure to not pull down on the shoulders. Rather lift the hands away and up while the palms continue to face away. For rotation, sitting in a chair place your feet evenly on the floor. Inhale as you twist to the right and exhale as you bend forward reaching for the outside of your right foot with your left hand. Reach your right arm behind with the palm facing towards the ceiling. Create more twist be opening your chest toward the ceiling and opening the right shoulder by lifting your palm to the ceiling as high as you can comfortably. Come back to starting position and then twist to the other side. Practice 5-10 on each side. For lateral flexion, sit in your chair with hands at your side. Reach the left arm to the ceiling while placing the right hand on the chair next to your hip. Inhale as you stretch sideways reaching your left hip down into the chair and creating a rainbow with your trunk to bend to the side. Exhale as you return to starting position and repeat on the other side. Practice 5-10 on each side. Avoid rolling the shoulder forward on the side that is stretching. Instead try to open the shoulder more by slightly twisting the ribcage and shoulder back to open the chest more. One other exercise that can be helpful to making it through the work day is the Pilates breath. Check out “Unlock the Secrets to the Pilates Breath” illustrating how to practice the breath.