Heads Up on Your Body

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Back Pain Statistics

So I just returned from the FAMI workshop at Mt. Sinai School of Medicine in NYC, and all I can say is WOW!! If you’re a pilates or yoga instructor, massage therapist, or personal trainer, get thee to FAMI!

I was so privileged to be part of such a fantastic and inspiring group of fellow instructors, and to be taught by such passionate and enthusiastic doctors who are specialists in their fields. If you want to be inspired to learn more about the body, meet people, and spend a week in nyc, check out the FAMI website that I linked below!

Now, onto back pain statistics. I’ve actually heard these stats before, but now that I heard them straight from a doctor at FAMI (Dr. Adam Bender, a Neurologist who spoke at the workshop), I feel more confident in their validity.

Did you know….

75-85% of people have back pain at some point in their lives

Back pain is the 2nd most common reason for seeing ANY doctor

Back pain is the 3rd most common reason given for surgery

Back pain is the 5th most frequent cause of hospitalization

The age group with the most reported back pain is adults age 45-64

Only 5% of people actually have a difinitative cause of their back pain, AND even less of a percentage actually have a pinched nerve causing their pain.

These stats can mean different things to different people, depending on their situation with back pain. Most importantly, notice that many people seem to be complaining about back pain, and seeking care for their pain, but the true cause of back pain frequently tends to allude doctors.

My Alexander Technique teacher used to tell me to stop trying so hard to figure out “why” my body was in pain with sciatica. She would get quite annoyed with me! Her point was, sometimes we can’t focus all of our energy on WHY things are the way they are. When there is no obvious answer, sometimes we have to say, “Ok, let’s work with what we have here, the fact is that I’m in pain and what I really need to focus on now is healing”.

So what can you do for yourself if you have pain? Seek advice from professionals who you know and trust, and follow whatever seems to make the most sense to you. Of course, I think taking private pilates lessons with an experienced and certified instructor is one of the best things anyone can do for chronic back pain. You’ll strengthen your core muscles, learn what correct posture is and how to move your body in proper biomechanical ways. And, MOST importantly, pilates will help you gain a feeling of control over your pain, and hopefully, you’ll eventually conquer it.

Here is FAMI, one more time:
FAMI Workshop: http://www.famiworkshop.com/

Follow-Up to Pilates Pro Article

I received a couple comments to my article on http://www.pilatespro.com/ , “How to Succeed As a Freelance Pilates Instructor”, and thought I’d respond to one here on the blog. Here’s Christine’s comment:

“I am a new Pilates Instructor and recently bought my own reformer. I have been teaching at 2 to 3 studios and hope to get to 30 hours a week, every couple of days I do wonder. If seems I travel more than teach. I hope to read more inspiring stories. Also I am in a town of only 5,000 people outside of Chicago any ideas. -Christine”

I totally hear what Christine is saying about feeling like we travel more than we teach sometimes. Its especially loud and clear lately with the price of gas these days. I have a few suggestions for Christine, and anyone else who feels the same way.

1. Branch out on your own
Most importantly, you say you recently bought your own reformer. This is great! This reformer is your ticket to independence and making more money per hour with less (or no) travel time. I suggest that when you’re not teaching, you turn your focus on finding clients to come do private sessions with you on your reformer.

I’m not at all an advocate of stealing clients from the studios where you work, though. You can find your own clients, there are plenty of people to go around, even in a small population. Post an ad on craigslist.org, post signs on local bulletin boards, nursery schools, coffee shops, libraries, colleges, super markets- everywhere!

Come up with an introductory discount package for people who want to try out pilates. Offering a discount when they buy multiple sessions will attract people.

2. Your own balance This is also very important- find a mental balance for yourself. Its stressful when you have a goal of a certain number of hours per week and you’re not yet at that goal. Try to focus on the present moment when you’re with clients- engage with them, hear them, focus on them and the moment. Loose yourself in each session to the point where you look at the clock and see that there are only minutes left.

If you’re stressed out in the back of your mind while you teach, your clients will feel that. The way to attract more business for yourself is really to focus on the present, and trust that good things are coming your way. I promise that this is true.

At the same time, you do need a clear vision of the future, which is why I’m suggesting that you should focus on getting private clients on your reformer, in your free time when you’re not teaching. You might even be able to eventually buy a tower or ladder barrel and teach semi-privates, which attract more people (who want to workout with a friend and spend less money).

3. Your goals
I think a realistic goal is that you get so many private clients on your reformer that you slowly don’t need to work at 2 or 3 different studios anymore.

One thing that can contribute to stress is unrealistic goals that will just leave you with a feeling as if you need more, or could be more, than what you are now. I know we all have very real financial needs, but take a look at your goals as a teacher and see if they need some tweaking.

Is setting a goal of 30 hours per week realistic at this point? To quote my Saturday morning clients, “We all have goals!”, but if you set an unrealistic goal, I have a feeling that you’ll always feel inadequate.

This is my suggestion (JUST a suggestion!), focus on getting 10 new clients for your reformer. Let’s assume that you charge $50/private on the reformer, with the goal of 10 privates per week. That gives you $500/week. Once you’re there, focus on getting 10 more. That gives you $1000/week and you’re only working 20 hours/week.

4. Again, your goals
Ok, here’s another tip and let me just say that it takes faith to listen to what I’m saying!! Think of the true essence of pilates- balance. If you yourself are not balanced, your clients never will be either. To find your perfect balance, teach from your heart during each session. Your clients will feel it, and recommend you to their friends. Outside of your teaching, switch gears and focus on your goals for your independent business. Spread the word about your reformer, and follow the tips in my Pilates Pro article.

5. Activate yourself
To get energy moving, take new classes yourself. Take yoga, pilates with different teachers, Alexander Technique, Gyrotonics, continuing ed classes, whatever. You’ll get some new vocabulary and ideas for your clients, and you’ll stir up any static energy in your system!

I’ve noticed this myself, whenever I take private sessions for myself in any type of movement method, clients start pouring in. For every action, there’s an equal and opposite reaction!
Another benefit to taking lessons in your free time is networking with people in your line of work. When other professionals get to know you, they’ll recommend you to people they know.

Good luck, and I hope my ideas were helpful for you!!

Not Getting What You Want Out of Life?

Do you feel stuck or unhappy with your life, relationships, job, living situation, or whatever? Its hard, but its always good to remember that you can never change the way other people are, or what they say and think. You can only change YOU.

So if you’re unhappy, the best place to start is with yourself. Could you be hitch-hiking with an axe? You may think that you don’t need to change, but the truth is, you can’t blame other people for the way your life is right now. Your own decisions are what keep you stuck, or what get you moving!

Off to FAMI

I’ve been waiting for this workshop and its finally time! I’m off to my first FAMI workshop and can’t wait!

FAMI (Functional Anatomy for Movement and Injuries) is a 4-day long workshop at Mt. Sinai School of Medicine in NYC, taught by doctors, anatomists, and experienced pilates and yoga instructors. Its a workshop for pilates and yoga instructors, as well as other instructors of any movement method.

Its very hard to find good anatomy workshops geared towards pilates instructors, so this workshop seems like it will be really great. The best, and craziest, part about the workshop is that we’ll study cadavers!! I’ve seen disected human bodies but never a straight up cadaver. So this will be really interesting.

Anyway, I’ll try to blog during the week while I’m away and keep everyone updated with some tidbits from the workshops. And when I get back, I’ll definitely have plenty of blog-worthy material.

Here is the link if you want to check it out:
http://www.famiworkshop.com/

Shout Out to Our Web Designer, Erin!

This is a shout out to Erin Simmons, web and graphic designer extraordinaire! If it wasn’t for Erin, you would be reading someone else’s blog right now because Heads Up on Your Body wouldn’t exist. Go Erin!

Many thanks to Erin!

NEW Introduction to Rhinebeck Pilates Special Package Deal

We have a great new Intro Package at my pilates studio, Rhinebeck Pilates. Its perfect for anyone who wants to try all the types of classes that we have to offer!

Introduction to Rhinebeck Pilates:

1 Mat Class
1 Tower Class
1 Private Session
$100

If you already do pilates on the mat and want to try out the equipment, this is a great way to do it! Or, if you want to take a class with each of the three different teachers at Rhinebeck Pilates, this is also a great way to.

You don’t have to be a total beginner of pilates to buy this package, so even if you’ve done pilates for years and want to come check out our studio, give us a call or send an email! We love meeting new pilates enthusiasts.

If you’ve been thinking about trying pilates for a long time, but you’ve been waiting for some kind of sign, then consider this Intro Package to be a sign that you should check out what pilates can do for you!

Instructional Video on How to Live Your Life

My husband and his friends are really into the xbox game, Grand Theft Auto IV, these days. Can’t say that I’m much of a fan but at least I can admit that the game itself is pretty cool looking. Its based in nyc and is very realistic. I’m just not a fan of all the gratuitous and random… violence. That’s why, when I first saw this Coca-Cola ad based on Grand Theft Auto, I thought, I’d actually PLAY this if it was a real video game!

A “Law of Attraction” video game! Imagine the ramifications of that!

Here is an interesting article about men and video games:
http://www.sciencedaily.com/releases/2008/02/080204140115.htm

The Different Styles of Pilates

We all know that there are different styles of yoga- anusara, jivamukti, vinyasa, gentle, etc. But did you know that there are also different styles of pilates? There are many different styles out there, so we’re all bound to find one that suits our needs!

In this post, I’ll list a few different kinds of workouts that anyone may be looking for, and match them up with different styles of pilates that respond. These are just SOME styles and certification programs! And, these are just general suggestions based on my thoughts and experiences.

Your style: You want a strong, full body workout and a “good-ache” the next day

Pilates style: Try Power Pilates and Ellie Herman Pilates
These two styles of pilates are very different from each other in some ways, but both will use the pilates equipment, and your body, in as many ways as possible during the hour. Both of these styles strongly focus on abdominal/core work and quickly flow through the exercises so the hour is a continuous, core-intense session.

Power Pilates teaches classical pilates, which is very close to the original exericises that Joseph Pilates created and taught in his New York City studio in the early 1900’s. Power Pilates has studios throughout the United States, which is great because you can look up a Power Pilates studio anytime you travel to a different city. You can expect the teaching styles and exercises to be taught in the same consistant way in every Power Pilates studio.

Ellie Herman Pilates teaches many of the classical exercises, but with a lot of variations as well. In general, this style approaches pilates from a more dancerly perspective and can be a fun way of adding new and creative exercises to your pilates routine.

Both styles teach with a “neutral pelvis”, that is, with the natural curves of the back.

You can find Power Pilates instructors and studios listed and linked on their main website.
http://www.powerpilates.com/

Ellie Herman Pilates is based in California and has more certified instructors throughout the United States:
http://www.ellie.net/

Your style: You’re recovering from an injury and want to work your way back to health

Pilates style: Kelly Kane Pilates or Core Dynamics Pilates
Look for pilates instructors certified under either of these studios. A teacher from Kelly Kane will have strong knowledge of anatomy and understanding of injuries and will move you through the exercises with ease and precision, slowly strengthening your body back to health.

Core Dynamics is a studio that teaches pilates based on Eve Gentry’s style of pilates. Eve was a dancer and student of Joseph Pilates who had a gentle, theraputic approach to her teaching style. Look for any instructor who mentioned that they’re certified under Core Dynamics or who mentions that they have an Eve Gentry approach to pilates.

Both styles teach with a neutral pelvis, and a slow, methodical approach that can be, though is not always, more theraputic than a hard-core workout.
http://www.kaneschool.com/
http://www.coredynamicspilates.com/

Your style: You want a great, full-body workout with a thoughtful approach

Pilates style: Body Tonic pilates
I used to work at Body Tonic in Brooklyn, NY, so I know that any teacher from this certification is an awesome, thoughtful, well-educated instructor, with a classical approach and knowledge of anatomy.

To find an instructor certified from Body Tonic, do a web search or work out at the studio in Brooklyn: http://www.body-tonic.com/

Your Style: You want to do pilates the exact way it was originally taught by Joe back in the day.

Pilates style: Romana’s Pilates
Romana Kryzanowska was Joe’s student and protege’. She was asked by Joe to carry on his legecy, which she has proudly done. Now in her 80’s, Romana still does pilates herself and runs the certification program with her daughter and granddaughter, as well other instructors they have certified.

This type of pilates is called “authentic”, “classical”, “old-school”, etc. Some details about this type of instruction are strongly debated by instructors who do not teach from this approach. For example, neutral pelvis is not taught, instead, the low back is pressed down into the mat.

You can learn more about Romana, the program, and find teachers from the website:
http://www.romanaspilates.com/

You can also view this post on Bookieboo, a fitness site for active moms, where I am the Pilates Blogger!
http://www.bookieboo.com/

Lacking a Rectus Abdominis

Here is an email I received recently from a pilates instructor named Bonnie about one of her clients. It is a very interesting dilemma:

I just love your Pilates articles on your blog. I find them extremely informative and thank you for providing this information for Pilates instructors!

I have a question…I recently moved from the east coast (MA) to the west coast (NV), and started working at a studio in my area. One of the clients I picked up (she had already been working with an instructor but was given to me to work with) has no rectus. Have you worked with anyone with this issue? Do you know what their limitations would be? Can they even do flexion with no rectus? Any ideas/suggestions of exercises for her to do would be greatly appreciated.It amazes me the many issues people have. I am always learning something new (which I love). -Bonnie

I’ve never had a client with this specific problem, but I do know that certain injuries and cancers (specifically breast cancer) require soft tissue from elsewhere in the body to be removed and, for example, used to reform the area that was affected by cancer.

The rectus is one muscle that can be used. Other possible muscle candidates the Latissimus Dorsi and Tensor fascia lata. If you’re familiar with anatomy, you know that these muscles we’re talking about are essential to most every movement.

To answer Bonnie’s question, spinal flexion is possible without a rectus abdominis, though spinal flexion in pilates is not recommended for people lacking a rectus abdominis. That means anything with a rounded back. In pilates, we know that means many, many movements aren’t possible! However, there are still certain movements that are possible, so let’s focus on those.

Here are a few exercises that should work for someone in this type of situation:

-standing or kneeling arm work on the tower
-leg springs on the tower
-side leg kicks on the mat
-footwork on the reformer
-single leg circles on the mat
-kneeling knee stretches with a flat back on the reformer
-short box with a flat back
-leg pumps on the chair

Its a limited list, but its been my experience when working with clients with injuries that new exercise possibilities present themselves with time.

Even more importantly than trying to give the client many, many exercises, I think its important to focus on the positive with someone who wants to do pilates after they’ve been through cancer and abdominal surgery, despite the limitations they may face.

Work on focusing on the breath- before, after, and during the exercises. Aim for a flowing, smooth breath that helps the body move through the exercises.

Stress that all pilates exercises, even the arm and leg work, is really core work. Someone in this type of situation might feel bad that they can’t do Pull Ups on the chair, for example. Instead, teach them that its all core work. Make that lesson, along with the breath, the focus of the sessions.

Sometimes, when someone is in a predicament like this, they can easily start talking about the things they used to do, what they wish they could do now, what they will never be able to do, what other people in the studio are doing that they can’t do…. they may also act like any acheivements or accomplishments they’ve made with pilates since their surgery is really no big deal, or not as good as it should be.

As instructors, its our job to refocus their mind on the positive. Don’t let those negative comments hang in the room. Remind them of what they’ve accomplished so far, and how proud you are of them.

Most importantly, remind them that, on the road to recovery, they must practice living in the moment. What is true right here and now is really all that exists. Focusing on the breath can be a great way to practice living in the moment. Anytime we hear or speak a defeatist comment, our progress is taken down a notch.

We should all, injured or not, try our best to keep UP!

Here is a link to emedicine health, with a detailed description of the whole process:
http://www.emedicinehealth.com/breast_reconstruction/page4_em.htm

Here is another post I wrote on Spinal Stenosis, which is also a condition where clients should avoid spinal flexion:
http://headsuponyourbody.blogspot.com/2008/04/pilates-and-spinal-stenosis.html

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