Personalizing Pilates' Q&A Blog – by Sherry

July 10, 2012

 Personalizing Pilates BBB Accredited!

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Personalizing Pilates is now Better Business Bureau (BBB) accredited!   That means that you can purchase and download my Pilates MP3 workouts without any worries or hassles!    I have always promised great workouts and great service and now you have the BBB’s guarantee as well.    You can preview and purchase workouts at www.personalizingpilates.com or simply click on the gravatar on the right hand side of this page.

All the best,

Sherry

June 14, 2012

Great Ab Strengthener for Herniated Disc

Many folks who have spinal conditions are told that they need to strengthen their abs but that they are not meant to do ab curls because they cause pain.   So if you have a herniated disc or osteoporosis, how are you meant to get stronger abs without doing curls?

Here’s an exercise for you that will not hurt your back but will really challenge your abs.

Lie on your back and fold in both legs to a “tabletop” position.  In this position, your shins are parallel to the floor.

Make sure that you have space underneath your lower back.   Do NOT flatten your back to the floor.    You should have enough space underneath your lower back that you can easily slide your hand underneath.    The first photograph shows the correct starting position.

Keep  your knees bent at 90 degrees throughout the exercise.

Take a deep breath in.  As you exhale, engage your abdominals and unfold one hip so that your foot touches the floor.

As you exhale again, switch legs.

Repeat 10 times.

The most important thing to remember is that you must keep space beneath your lower back.    This is the spine’s strongest position where the vertebrae all “lock together” so its important to strengthen the abdominals with the spine in this position.

I have created two different workouts that are great for strengthening your abs if you have any sort of spinal condition that prohibits you from doing traditional curls.  If you go to my website, you can download the Herniated Disc or Osteoporosis workouts.   Both are safe to do and I promise that they will help you!   Simply click on the gravatar on the right side of this page or go to http://www.PersonalizingPilates.com

If you have any questions or need help, let me know.

Sherry

March 31, 2012

Great Glutes!

Filed under: Ab exercises,glutes — personalizing pilates @ 4:11 pm
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www.PersonalizingPilates.com

 

I have a wonderful client who refers to the back of her thighs as “the dead zone”!    So we always do this exercise in class, just for her.  It’s a great exercise to strengthen and shape the backs of your thighs and your glutes.  And it will strengthen your deepest abs so that your tummy is flatter!

Your primary goal doing this exercise is to keep your hips level.

Start with both feet flat on the floor.  Arms rest by your sides.   Starting at your tailbone, start to curl your spine up off the mat one vertebra at a time until your hips are floating in the air.  Check if your hips are level, left to right as in the first photo.

Take a deep breath in and as you exhale, draw your navel towards your spine and lift your right foot off the mat just a couple of inches as in the second (are your hips still level???).   Place your foot down and switch.    Work up to doing 10 repetitions in total (5 each side).

Modification:   If you cannot lift your foot off, try lifting just your heel off the mat keeping your toes down, as if you were wearing a high heel on one foot.  Once your hamstrings, glutes and abs get stronger, try lifting the whole foot.

September 23, 2009

Abdominal Anatomy & How to Flatten Your Tummy

Hi everyone!

I was working with a new client this week who was referred to me by her chiropractor.   She came to me because she has lower back pain and her core stability needs a bit of work.    When we were chatting to determine her goals, she said that she didn’t understand why her back was sore because she did sit-ups every day and that her abdominals were strong.    When I did a few tests for her abdominal strength, we determined that she was actually very weak.     Once I taught her a bit about the anatomy of the abdominals, she understood why sit-ups weren’t helping her back (in fact, they were making it weaker).    

There are four different layers of abdominal muscles.  

Most of us are very familiar with the outermost, superficial layer because this layer creates the “six-pack” look that you see on fitness models.   This outermost layer is called the Rectus Abdominus.    The job of the Rectus Abdominus is to curl the trunk forward so it’s the main layer of abdominal muscle that  is used when you do a traditional sit-up.     Most people who want to flatten their tummy will start doing lots and lots of sit-ups so that they have a strong outer layer of muscle.   Unfortunately, this is NOT the way to flatten the tummy because flattening the tummy is the job of a different layer of abdominal muscle.

The next two layers of abdominal muscle are called the Outer and Inner Obliques.   These two layers of muscle wrap around the body on an angle and their job is to curl and twist the trunk.   So if you are a golfer, these muscles need to be strong!

The fourth layer is the innermost layer of abdominal muscle.  It’s called the Transversus Abdominus.   It is like a corset that wraps around the body and holds everything in place.    This is the layer of abdominal muscle that supports the spine so that you don’t have lower back pain.   It’s also the layer of muscle that you need to strengthen if you want to flatten your tummy!

If you want to flatten your tummy, here’s an easy exercise that will strengthen the innermost Transversus Abdominis muscle.

  • Lie on your back with your knees bent and feet flat
  • Place one hand underneath your lower back
  • Place the other hand on top of your navel
  • Take a breath in through your nose
  • When you exhale, gently pull your navel down towards your bottom hand (avoid doing a pelvic tilt!)

When you exhale, you will feel that your tummy flattens underneath your top hand!   That’s the Transversus Abdominis muscle doing its job!

It’s important NOT to flatten your lower back when you do this exercise because doing so actually weakens the lower back.  So gently pull your navel down when you exhale but try not to squish your bottom hand!

Need help?  Have questions?   Let me know….I’m happy to help you!

Sherry

September 1, 2009

How to Exercise with a Herniated Disc

A herniated or bulging disc is a very common spinal condition that causes pain in the buttock and down the leg.   It’s important to strengthen the lower back and abdominal muscles so that the pain is minimized or eliminated.  

However, the problem is that this condition is made worse whenever you bend or curl the trunk forward.   So abdominal curls and any sort of ‘classic’ abdominal exercise is going to not only cause pain, but also exacerbate the problem.    I’m estimating that three-quarters of all classic Pilates exercises involve curling the trunk so that means that you absolutely cannot do these exercises.    Exercises such as The Hundred, Rolling Like a Ball, and the Single/Double Leg Stretch are not to be done!   

So how are you going to strengthen your abs and back muscles if you can’t do a curl up?     

Easy.   The simplest way is to do back-bending exercises and include only those exercises that can be modifed so that they are done in a ‘neutral pelvis’ position.    If you’re not sure about ‘neutral pelvis’, there is an earlier entry on my blog so check it out.   There is also a good back bending exercise that I posted in July.   It’s easy and safe if you have a herniated disc and it will help eliminate the pain you feel.    

I created a workout especially for folks with herniated discs – there’s no forward bending at all but it’s still a great workout for your abs.   You can listen to an exercise from the workout on my website (link on the right side of this page) – it’s on the Shop and Sample page.     It’s downloadable, green (no packaging!) and it’s an MP3 format compatible with iPods and all MP3 players.

If you have any questions about how to strengthen your back safely, let me know.   I’m happy to help!

Sherry

August 18, 2009

No Pelvic Tilts,please!! How to have a strong lower back!

For many years, starting in the early 80’s  I taught aerobics.  One of the things that I remember clearly when teaching abdominal work was to do a pelvic tilt and press the lower back down to the mat so that it flattened.   We always said that you should do this to protect your lower back.     Even Joseph Pilates wrote that the lower back should be flattened when doing exercises. His reasoning was that when we were a fetus, our spines were rounded like a C and this was the proper curve for the spine – this was the prevailing wisdom in the 1930’s.

Sadly, we were not only misleading people but we probably hurt more than a few people as well with this cue.   

Over the years, we have learned that the lower back should have a natural inward curve to it.    It should not be flat.   When you are lying on your back, there should be two places in your spine that do NOT touch the mat – the back of your neck and your lower back.   The inward curve in the lower back is critically important for a strong and healthy spine.   Think of it like the foundation of a tall building – when it is strong, the rest of the building is strong and solid.    Doing abdominal work with the lower back flattened overstretches the small muscles that support this area of the spine and it creates weakness.   Worse, it can lead to herniated discs, sciatica, lower back pain and other spinal problems.

When doing Pilates, it’s really important to have what we call a “neutral pelvis”.   This position of pelvis is defined by 3 bones – the two hip bones and the pubic bone (see below).

two hipbones and pubic bone

 

When you are lying on your back, these three bones will form a level plane when you have a neutral pelvis.   In this position, there will be an inward curve in your lower back and it will NOT touch the mat.   It’s hard to see in the photos below, but there is enough space that I can slip my hand underneath my lower back.   It’s not flattened.     In the second photo, you can see that the three bones are level and you could balance a cup of tea on my hands and it would not spill.   (In a pelvic tilt, the tea would be slopping into my navel!)

neutral pelvis

 

neutral pelvis with hands

If you have any sort of spinal condition (such as sciatica, a herniated disc, osteoporosis) it is absolutely critical that you work in a neutral pelvis position.   Flattening your lower back will cause you pain and can make your condition worse.   My neighbour had one herniated disc at L3/L4 and managed to herniate a second one by doing ab work with a flat back.

All of my downloadable workouts include an Ab Tutorial that teaches you how to find and hold a neutral pelvis.  All abdominal work is done with this position so that you are strengthening the foundation of your spine in it’s optimal position.     Check out the workouts that I have available (my website is on the right side of this page!)   

If you are not sure which one is best for you, email me and I’ll help you!

Take care,

Sherry

July 22, 2009

How to avoid a sore neck when doing ab work

Filed under: Ab exercises,sore neck — personalizing pilates @ 9:07 pm

Hi there!

I was working with a new client today who was having trouble doing ab work because her neck hurt so much.    This client is in her 40’s, sits at a desk all day and has what we term a “kyphotic” or “round-shouldered” posture.   This type of posture is really common nowadays because many of us sit for long, long periods of time.   If the spine is not properly supported, the upper back rounds too much and the head goes forward.   This puts a lot of strain on the neck.   Over time, the neck muscles become overly tight and cannot relax.   All that to say that when you do Pilates, the neck tends to strain a lot. 

Here’s my trick to help this little problem.  

Lie on your back, with your knees bent.    Interlace your fingers together and place them behind the back of your head.    As you lie there, feel how heavy your head is in your hands.   It weighs between 8 and 12 pounds depending on the person so it will feel quite heavy!   Now, drop your chin slightly and bring your elbows forward just enough that you can see them in your peripheral.    As you exhale, pick up your head with your hands so that it is just 1 or 2 inches off the floor.    With your head lifted, feel how heavy it is.   If your head feels lighter than it did when you were resting on the floor, that tells me that you are over-using your neck muscles and they are going to get cranky!    Now keep your head lifted and see if you can let it rest heavy in your hands.   Feel the difference?   Your neck relaxes!   

When I teach, I always cue my clients to have a “heavy head in their hands” when doing any sort of abdominal work.    

Try it and let me know how it works for you!

Sherry

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