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About Pilates
Improves Your Posture - Core strengthening in the
abdominal and lower back area along with exercises that
isolate the key muscles that support the shoulder joint
leads to improved posture; pilates exercises also focus
on strengthening while lengthening muscles leading to
a longer leaner look overall. Stronger muscles can reduce
pain within injured areas and resolve postural issues.
Enhances Performance - Pilates focuses on core
strengthening, flexibility and mobility, and increased
muscle strength. Specific pilates programming improves
your performance in activities that benefit from stronger
core muscles, and targeted muscle strength, such as
golfing, running, skiing, and biking. Programming is
developed to address client's specific requirements.
How many sessions should I be doing each week?
Ideally best results come about from practicing pilates
three or more times per week, combined with cardio exercise
a minimum of 20 minutes three times a week. Sol Pilates
can suggest an exercise program for clients to do at
home in between studio sessions.
Why is pilates so effective? Pilates' exercises
focus on both concentric (shortening) and eccentric
(lengthening) contractions to strengthen muscles and
lengthen them at the same time. Pilates also improves
core balance and strength through exercises that require
isometric contractions of the abdominal muscles throughout
dynamic movement of limbs.
Is pilates an alternative to yoga? Pilates
and yoga are complementary exercises with pilates '
focus on postural alignment through dynamic exercises
and yoga's focus on balance and flexibility. |
About Pilates Equipment
What is a Reformer? The Stott Pilates Reformer
is one of the larger pieces of equipment. It consists
of a carriage (small platform) that glides back and forth
on rollers and uses springs for resistance, along with
other attachments for a wide variety of exercises that
can be done in a variety of positions (i.e. lying down,
seated, standing, kneeling, etc). What are the benefits
of working on the Reformer? The Refomer is extremely versatile.
It facilitates hundreds of exercise variations, is no-impact
(easy on the joints), allows for modifications for those
with injuries/conditions, allows for three-dimensional
movement/conditioning, and is suitable for a wide variety
of people (from rehab clients to athletes). A Reformer
workout will add resistance to your routine and can thus
correct muscular imbalances better than a basic mat routine
would partially due to the resistance on the in and out
movement (eccentric/concentric muscle contraction) of
the exercises.
Why are springs used for resistance instead of
weights? The springs provide gradual resistance
as the muscles contract allowing the muscles to be worked
properly; greater resistance at the muscle’s strongest
point of contraction, less resistance at the initiation/completion
point. This type of resistance places less stress on
the tendons and ligaments and is therefore a safe and
healthy manner in which to work the body’s muscles.
How much resistance (in weight) do the springs
provide? For full strength springs, there is 5lbs.
in tension for the first inch of tension, increasing
by approximately 1lb. per inch thereafter. Up to four,
full tension springs and one, half tension spring can
be used on a STOTT Reformer. To get the approximate
resistance in pounds multiply the number of springs
by the distance traveled. Most people keep it simple
by making a note of the number of springs used per exercise.
Will the Reformer help to increase a person’s flexibility?
Absolutely, the Reformer as well as other Stott equipment
is quite helpful in improving one’s flexibility. |
About Pilates and Pregnancy
The following information should NOT be substituted
for medical advice from your doctor. Please consult your
physician for information on what will be appropriate
for you during your pregnancy. Sol Pilates develops
its policies and programming for pregnancy in line with
the recommendations of Stott Pilates. Stott Pilates
follows the current standards practiced in the fitness
industry regarding safety and pregnancy and the guidelines
set out by professional organizations such as the American
College of Obstetricians and Gynecologists and the Society
of Obstetricians and Gynecologists of Canada. What follows
is some general information and should not be substituted
for the advice of a physician and the guidance of a
qualified fitness professional.
No two women's bodies are the same, and this is especially
true during pregnancy. There are workouts that are quite
appropriate for some people during pregnancy and not
for others. During a normal, healthy pregnancy, moderate
exercise is safe for the fetus. Exercise is also said
to prevent varicose veins, hemorrhoids and low back
pain and helps to boost self esteem, maintain fitness
levels and prepare the body for the physical demands
of motherhood.
A woman's body goes through many changes during pregnancy
and exercise must be adapted and modified as the pregnancy
progresses. The beauty of pilates is that it can be
individualized for anyone's ability. Workouts and schedules
during the first trimester may have to be adjusted around
fatigue levels. Over the course of the pregnancy the
demand on the abdominal muscles should be decreased.
During the second trimester these muscles become stretched
out, and some women experience diastasis recti (separation
of the abdominal muscles). With reduced abdominal support
there is a greater risk of injuring the lower back.
Further, due to hormonal changes during pregnancy, the
ligaments surrounding the joints become lax, leaving
them loose and vulnerable. For this reason, you should
be careful not to overstretch. It is important to continue
strengthening and rebalancing the muscles around the
joints – supporting the body as it goes through postural
changes related to pregnancy.
Today many guidelines for pregnancy indicate that
after approximately the 16th week of gestation the supine
position (lying on your back) should be avoided as the
maternal blood supply and subsequently the fetal blood
supply may be affected. In the second trimester, positioning
must be adjusted and small equipment (particularly the
Spine Supporter) combined with the Matwork exercises
becomes very useful. As well, the possibilities offered
by the Reformer, Cadillac and Stability Chair are helpful.
Of course, drinking lots of water, avoiding overexertion
and overheating are always important.
PostNatal Links
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Stott Pilates Basic Principles
Breathing Proper breathing ensures that enough
oxygen is flowing to the muscles you are using, and helps
prevent unnecessary tension. A relaxed and full breath
pattern encourages focus and concentration. The breath
pattern involves an expansion of the rib cage out to the
sides and back without allowing the shoulders to lift.
It is also important to breathe into the lower part of
your lungs, because there is more efficient gas exchange.
This breath pattern will help engage your deep abdominal
muscles and stabilize your torso.
Pelvic Placement Stott Pilates emphasizes stabilization
of the pelvis and lumbar spine (lower back) in either
a neutral or an imprinted position.
Neutral Placement maintains the normal
curve of the lower back. When lying on your back, front
of hip bones and pubic bone should lie parallel to the
mat, and your lower back should not be pressed into
the mat. This is the most stable and optimal shock-absorbing
position for your back. Make sure you're not arching
your back to achieve neutral alignment. While breathing
and engaging abdominals in this position no strain should
be felt through the lower back. If you feel muscle tension,
shift the pelvis to a more comfortable position.This
is the ideal position when one or two feet are secure
on the mat or other equipment.
Imprinted Position: The lower back is moving
toward the mat. Avoid pressing your lower back all the
way into the mat or tilting the pelvis too far by overusing
the abs or glutes. Note that the amount of contact between
the lower back and the mat is different for everyone.
An imprinted position should be used to ensure stability
of the lower back when both feet are lifted off the
mat.
Rib Cage Placement The rib cage position affects
the alignment of the thoracic (upper) spine. When lying
on your back in a neutral position, maintain the sense
of the weight of the ribs resting gently on the mat
(i.e. maintain the normal curve of the upper back).
Don't lift off or push your rib cage into the mat. Pay
particular attention to the placement of your rib cage
when inhaling or while performing arm movements overhead.
Using the breath pattern described above and engaging
your abs will help stabilize the rib cage. Emphasize
breathing into the back and sides of your rib cage during
inhalation. When you exhale, allow you ribs to soften,
with the two sides gently closing in toward each other.
Shoulder Stability Stabilizing your scapulae
[shoulder blades] on the back of the rib cage is as
important as contracting your abs during the initiation
of every exercise. This will help you avoid strain through
your neck and upper shoulders. To achieve proper placement,
a sense of width should be maintained across the front
and back of the shoulders. Make sure you neither allow
your shoulders to round forward too much nor squeeze
together toward the spine. Shoulders should not be lifted
too far,or over-depressed. Placement should be somewhere
between these two positions. The shoulder blades have
a large range of motion, so remember to maintain stability
(but not rigidity) at all times: a) when the spine is
neutral and the arms are resting; b) when the spine
is moving, and; c) when the arms are moving in any direction.
Head & Neck Placement Your cervical spine [neck]
should hold its natural curve with your head balanced
directly above your shoulders when sitting, lying and
standing. In some cases, a small pillow should be used
when lying on your back to put your head and neck in
a comfortable position. Whenever you lift your head
and upper body from the mat, lengthen the back of your
neck and nod your head forward without jamming the chin
into the chest. There should be enough room to fit your
fist between your chin and chest. Once your head is
in proper position and your shoulder blades are stabilized
(Principle 4), the upper torso can be lifted by contracting
the abs and sliding your rib cage toward your pelvis.
When lying on your stomach and lifting the upper torso,
pay particular attention to maintaining an even line
from the upper back to the neck. Avoid lifting the head
too high and crunching up the back of the neck. |
Pilates Links
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Fitness vs. Clinical Pilates
Sol Pilates offers both fitness based and clinical
based pilates programming and consultation, but in all
classes and consultations, a clinical-pilates approach
to feedback is given to clients to improve posture,
muscle firing patterns and develop new postural and
movement habits.
Clients with acute or chronic-use injuries are encouraged
to start their pilates training in a one-on-one consultative
mode to allow for a thorough assessment of static and
dynamic postural tendencies, identify functional and
dysfunctional muscle firing patterns, and allow for
retraining and development of new postural habits.
Clinical Pilates approaches rehab and movement programming
in a progression of learning about static and dynamic
stability, training local (slow-twitch muscle fibres)
and then global (fast-twitch muscle fibres). Understanding
the neutral zone for all joint movements is the focus
for all clients before progressing to movement patterns
that approach end-of-range movement. In some specialized
populations, for instant, prenatal, end of range movement
patterns are moderated to ensure joints retain their
structural integrity throughout and after the birth
of the baby. |
What Is Pilates?
Pilates is a training system focused on posture, alignment
and balance. Using specially designed spring resistance-based
equipment and specialized mat exercises, you will develop
core strength and postural awareness. The first emphasis
is on building a strong, supported, yet flexible spine,
and becoming aware of and strengthening core muscles
that support the pelvis and shoulders. Gradually the
entire body is challenged to connect into this strength,
and the whole body becomes more integrated and stronger
and less prone to injury.
Pilates focuses on deeper muscle groups, or local stabilizing
postural muscle systems. These deep muscles, or slow-twitch
muscles, are critical in managing joint movement within
a safe range of motion while maintaining joint stability.
Pilates starts training the joints at lower loads in
isometric and concentric ranges and then slowly progresses
to strenthening eccentrically (when muscle is extended)
thereby creating safer range of motions in joint deceleration.
Pilates is a form of movement therapy with cueing and
progression focused on developing appropriate muscle
firing patterns to reduce tension and increase strength
thereby reducing chronic use injuries and alleviating
tension associated with acute injuries. |
Rehab & Injuries
Sol Pilates' studio caters to a clientele requiring
specialized programming to manage and resolve various
types of acute and chronic use conditions:
Sciatica, herniated
disc, back pain, groin injuries, hip issues (hip replacement),
frozen shoulder, tennis elbow, osteoarthritis, scoliosis,
spondolythesis, any type of spinal fusion surgery and
subsequent longer-term rehab, plantar fasciatis, facet
joint syndrome, sacral-iliac (SI) joint issues, psoas
tightness and anterior displacement of pelvis, knee
conditions including instability, muscle atrophy following
injury, postural issues, and conditions associated with
pregnancy including diastastis recti and pubic symphysis.
We accept referrals from RMT's, Physiotherapists, GP’s,
sports doctors, osteopaths, chiropractors, OBGYN's,
Mid-wives and doulas. Our client population are male
and female and range in age from 18 – 80!
Core Benefits
- Long lean toned muscles by cueing muscles that
support neutral joint positions
- Improves posture and strengthening of the core muscles
- Improves flexibility and mobility of joints and
muscles
- Improves muscle strength to support injured areas
- Improves coordination and balance
- Alleviates poor posture and restores structural
integrity through the application of alignment principles
- Restores proper body function and integration of
all systems: muscular, skeletal, respiratory, circulatory,
nervous
- Heals and rehabilitates through a gentle and methodical
approach to the body
- Complements and enhances any sport or activity
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