Pilates and Shoulder Health

Posted on December 20, 2009 by stephanie

Pilates Improves Shoulder Function

Rotator Cuff Anatomy
The rotator cuff muscles consist of four small muscles that connect the scapula or shoulder blade to the head of the humerus or upper arm. Tendons from these muscles and supporting ligaments make up the rotator cuff of the shoulder. The rotator cuff functions to stabilize the head of the humerus in the relatively shallow shoulder joint. Injury to the rotator cuff results in pain and decreased range of movement. A big problem for sports related movements and activities of every day living.

Strengthening and stretching these muscles are critical for good shoulder mobility. The four muscles include supraspinatus, teres minor, infraspinatus and subscapularis. Specific Pilates exercises target each of these muscles. The muscles move the shoulder as follows:

• Supraspinatus abducts the arm away from the body and is active when the arm is raised
• Subscapularis internally rotates the arm and is active when the arm turns toward the body
• Infraspinatus & teres minor externally rotate the arm and are active when the arm turns out

Even more importantly, the rotator cuff muscles work to maintain the head of the humerus in the correct position during movement of the arm. The humerus needs to glide and slide in the shoulder joint. If this doesn’t occur properly, the head of the humerus bangs against the rotator cuff of the shoulder potentially causing injury.

Using the shoulder blades as an anchor, the rotator cuff muscles keep the humerus in proper position during movement. The cue “glide your shoulder blades down your back” during arm exercises is meant to stabilize this “anchor” and allow the humerus to glide and slide smoothly.

Range of motion in the shoulder is also critical to good shoulder function. Stretching is as important as strengthening. Minimum flexibility standards (as excerpted from Johnson in Treat Your Own Rotator Cuff) are as follows:

• Flexion: Lie on your back with your arm at your side and then lift your arm towards your head. All the way up by your ear is 180 degrees; Normal flexibility for men is 160ﾟ and 167ﾟ for women.
• Internal rotation: In a standing position, reach behind your back to your shoulder blades. Normal for men is 1/2 inch above the tip (or bottom) of the shoulder blade (T6) and one inch above the tip for women (T5).
• External rotation: In a standing position with your elbow bent at 90ﾟ and the arm pointing in front of you, rotate your arm away from your body with the elbow bent. Normal for men is 72ﾟ and 78ﾟ for women.

Strengthen and stretch your rotator cuff for good shoulder health to keep you performing at your maximum ability whether you are an elite athlete or just looking to improve activities of daily living. Your shoulders, spine and hips contribute to a strong Core.

Build your Core for More!

*Medical Illustration Copyright 2009 Nucleus Medical Media, All rights reserved www.nucleusinc.com

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Pilates Improves Posture

Posted on December 6, 2009 by stephanie

Bad posture is readily recognized. Stiff low back. Stooped and rounded shoulders. Protruding abdominal muscles. All contribute to aching joints and painful muscles.

Three cues for physical performance can greatly improve posture in the majority of clients: 1. Lengthen the spine; 2. Glide the shoulders down your back; and, 3. Strengthen the abs by connecting ribs to hips. To “personalize” your cues, get a formal Postural Analysis to assess your own posture. A static Postural Analysis will allow you to identify postural imbalances and design an efficient Pilates exercise program to help you look and feel better.

It starts by looking at the alignment of your body from head to toe from a side view. The major joints –ankle, knee, hip and shoulder-need to be in proper position relative to the spine and to each other. Flexed or hyper-extended joints cause stress on the affected joint and on the spine.

Next, the shape of the spine and pelvis are assessed. The presence or absence of the natural curve of the cervical (neck), thoracic (upper back), and lumbar (low back) spine is noted. The ability of the spine to flex and extend with ease is assessed as you roll down toward the floor and return to a standing position. The pelvis may be tilted forward (excessive curve in the low back) or backward (flat low back) and correlates with specific muscle imbalances.

From the front view, the ankles and knees may bow in or out creating stress in the joints. The pelvis and shoulders may be uneven, tilted or rotated.

From the rear view, the position of the shoulder blades is noted. The scapula (shoulder blades) can be out of position in a variety of ways-protracted/retracted, elevated/depressed, tipped, winged and/or rotated. All imbalances that affect the ability to stabilize the shoulders during movement.

Your postural analysis is a good starting point for designing an effective Pilates program and monitoring progress. For instance, a flat low back is often associated with shortened hamstrings predisposing to hamstring injury and low back stiffness. Certain Pilates exercises target the hamstrings for lengthening and strengthening.

Rounded shoulders (kyphosis) and a hyperextended low back (lordosis) are associated with weak neck flexors, weak upper back muscles and weak external obliques. Exercises are prescribed to strengthen the upper back muscles and abdominals and elongate the spine.

Remember, faulty alignment results in undue stress on bones, joints, ligaments and muscles. Correct your posture and improve the way you look and feel. Restore posture. Relieve pain. And improve well being.

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Pilates Relieves Back Pain

Posted on September 12, 2009 by stephanie

Be Kind to Your Spine: Give it Pilates

A research article published in the Journal of Orthopedic and Sports Physical Therapy showed that Pilates-based therapeutic exercise significantly decreased pain and disability in patients with chronic low back pain (J Orthop Sports Phys Ther 2006; 36:472-484).

No surgery! No medications! And something that makes you feel good while you are doing it. But it isn’t quick. And it will cost a modest amount of money. In the research article, subjects with low back pain participated in three hours of supervised Pilates per week for a month. But the positive results lasted over a 12-month follow-up period. At LNK Pilates, we recommend clients with back pain take Pilates twice a week, starting with private instruction to learn proper technique.

Why does Pilates work? Your spine is an amazing biomechanical structure that works smoothly and efficiently with correct postural alignment and motor control. Activities of daily living in the modern world sabotage our spine creating poor posture, muscle imbalance and inability to properly stabilize the spine during movement. It’s no wonder that back pain is the second most common cause for visiting the doctor!

Pilates works in a variety of ways. First, Pilates strengthens the deep muscles that stabilize the spine. Called local stabilizers, these muscles don’t move the spine-at least not much-but play a critical role in stabilizing the boney structures of the spine during movement. If these muscles are not strong, the spine will be subject to excessive wear & tear when the global mobilizing muscles are activated. In Pilates, a key component of each exercise is teaching proper stabilization of the Core (spine, hip & shoulder girdle) while the body is moving.

Second, Pilates lengthens and strengthens opposing muscle groups. For instance, the hamstrings in the back of the leg balance the quadriceps muscle in the front of the leg. If the hamstrings are shortened, they exert an abnormal pull on the pelvis and spine causing the back to “flatten” and lose some of its’ natural protection. Pilates lengthens the hamstrings allowing the back to maintain its’ natural curve.

Try sitting on the floor with your legs stretched out in front of you. Look at your low back in the mirror. If your back is flat or flexed, your hamstrings may be shortened. If you start to feel discomfort in the front of your legs near your hip joints shortly after you assume the position, your abdominal muscles may be weak causing your hip flexors to work overly hard to keep you sitting up straight. Just two examples of the havoc our modern day life can wreak upon our body!

Third, Pilates teaches you proper muscular activation. If the muscles do not fire in the proper order when you move, there will be wear and tear on the spine. Weakness and dysfunction of the gluteal muscles can cause the low back to work harder than it should and exert an abnormal force on the lumbar spine.

This can be tested. Lie on your stomach and extend one leg into the air. If the movement is initiated by activating the muscles in the low back rather than the glutes, faulty movement patterns exist and may contribute to low back pain. In Pilates, we teach you how to move by cueing which muscles should be used at which time during a specific exercise.

Pilates works. But like everything worth having, it takes time. On average, we recommend twice weekly sessions of 50 minutes for at least 10 weeks to feel a difference. In cases where disability is more severe, private instruction is recommended. As always, see your physician for diagnosis and medical treatment. But making Pilates part of your overall restorative health program will improve the way you look and feel.


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Pilates Equipment

Posted on August 22, 2009 by stephanie

What’s Right for You?

Pilates exercises may be done on the floor using an exercise mat or using specialized Pilates Equipment. Pilates Matwork on the floor uses primarily your own body weight as resistance and requires good strength and flexibility to perform most exercises. Pilates Equipment-based exercises use a variety of springs, ropes, pedals and bars to assist the body in performing exercises. For clients with muscle imbalances, orthopedic limitations or rehabilitation needs, equipment-based instruction is recommended. An Introductory Private Session is a good way to work with your Instructor to find out what is best for you.

Brenda on the Arc Barrel

Brenda on the Arc Barrel

At LNK Pilates, we use small props in Matwork instruction. These props include the arc barrel, BOSU** Balance Trainer, Fitness Circle® resistance ring, Flex-Band® exerciser and Stability Balls™.

Not only do props provide variety and interest to the workout but help to assist the client in performing the exercise correctly. Once the client has gained good balance, strength and flexibility, exercises can be done without the help of aids.

Our Studio is equipped with STOTT PILATES® Equipment. There are four V2 Max Plus™ Reformers*. This unit functions as a standard Reformer, modified Cadillac and Raised Mat platform in one unit. The Reformer consists of a moving spring-loaded carriage and pulley system. Clients frequently comment on the soothing quality of the Reformer movement to the Mind while the Body is working hard.

Brenda & Stephanie working out on the Reformer

Brenda & Stephanie working out on the Reformer

The modified Cadillac is a wonderful piece of equipment for working the Core and strengthening hips and shoulders. Have fun with arm and leg springs, and challenge your Core with the roll-down and push-thru bars. For clients with rehabilitation needs, the modified Cadillac is central to the exercise program. Our Studio is staffed with STOTT PILATES® Certified Instructors trained to modify exercises for rehabilitation.

Stability Chair

Stability Chair

There are four Stability Chairs™ with raised handles and moving pedals that can be spilt utilizing spring-loaded resistance. Try out some of the interesting exercises on the Stability Chair™ to improve your balance! Four Spring Walls™ offer additional options for working arms and legs and Core through springs attached to a wall unit.

Spring Wall

Spring Wall

Try the rotator cuff series to improve the stability and strength of your shoulder girdle! Full Studio classes allow the Instructor to pick the right exercises for your body using the appropriate piece of equipment. Clients love the variety and are amazed at how fast the time flies.

Ideally Pilates should be done twice a week for maximum benefit. We can help you pick the right mix of classes for your Body. Come workout with Brenda and Stephanie and see the difference Pilates can make for you.

™/® Trademark or registered trademark of Merrithew Corporation, used under liscense

BOSU** is a registered trademark of BOSU Fitness, LLC, used with permission

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Got Knee Pain; Get Pilates

Posted on August 5, 2009 by stephanie

We often have clients that come to us complaining of knee pain. Sometimes the pain is exercise induced, and the client is looking for a form of exercise that is forgiving to the knees. Sometimes the pain is chronic and results in limited activities of daily living. These clients are looking for functional improvement and possible pain relief. Pilates can be beneficial in both of these situations.

A common finding in exercise-induced pain is crepitus around the kneecap. Knee crepitus or patello-femoral crepitus results from abnormal movement of the kneecap (patella) on the end of the thighbone (femur).

Check out this 30-second video file to hear it… CLICK HERE FOR VIDEO

Crepitus can be an isolated finding without pain. If there is no pain, ensure good functional alignment of the hip, knee and ankle to prevent future problems, especially if “flat arches” are present. Pilates is an ideal form of exercise for strengthening, lengthening and balancing opposing muscle groups to allow for proper functional alignment.

Anatomy of the Knee

Normal Knee

Normal Knee. Medical Illustration Copyright © 2009 Nucleus Medical Art. All Rights Reserved. www.nucleusinc.com

The quadriceps muscles play a key role in allowing the patella (kneecap) to slide smoothly in the groove of the femur (thighbone). If the lateral quadriceps muscle on the outside of the thigh is stronger than the medial quadriceps muscle on the inside of the leg, the patella will be pulled laterally and rub or bang against the femur as the knee is bent. Performing Pilates side-lying work with feet in straps helps to balance these muscles and keep the patella well aligned in the femoral groove.

Crepitus with pain is often associated with wear & tear of the cartilage behind the kneecap. Chondromalacia Patella is an irritation of the cartilage behind the patella that results in patellofemoral pain or pain around the kneecap. It is frequently described as a dull ache with occasional sharp twinges or stabs. Walking up and down the stairs exacerbates pain. Walking down the stairs may cause more pain than going up. Kneeling is difficult, as is prolonged sitting. Both can result in pain and discomfort.

The Reformer is a piece of Pilates Equipment excellent for clients with exercised-induced knee pain. Leg exercises are performed lying supine against spring-loaded resistance. Lying on the back takes pressure off the kneecap since the client is no longer weight-bearing. The spring resistance can be adjusted to the client’s level of fitness. Limiting the range of movement of the reformer can control the degree of knee flexion. This is helpful to clients with knee replacements or limitation in knee flexion for other reasons.

The modified Cadillac and Spring Walls allow exercises to be performed in a standing rather than kneeling position. Kneeling for even short period of time can be painful and nonproductive for many people with knee problems. Modifying exercises by having clients sit on the reformer box rather than kneeling may be helpful.

Clients with osteoarthritis of the knees frequently benefit from Pilates. Osteoarthritis results from excessive wear and tear of the cartilage on the surface of articulating bone. Simply said, the end of the bone becomes rough and ragged and no longer freely glides along the meniscus surface of the knee joint.

Osteoarthritis of the Knee

Osteoarthritic Knee

Osteoarthritic Knee. Medical Illustration Copyright © 2009 Nucleus Medical Art. All Rights Reserved.

This is a common finding in athletes with prior injury to the meniscus or ligaments of the knee joint. Muscular imbalances combined with prolonged repetitive activities (running, biking, racquet sports) can wear down the cartilage in the knee. Footwork on the Reformer or Stability Chair can allow clients to maintain balanced strength in the legs without further irritation to the knee. Feet in Straps on the Reformer or Leg Presses on the Cadillac can help lengthen hamstrings.

Other culprits of knee pain include excessive weight, genetic tendencies toward early degenerative changes or just the wear and tear of daily activities over years of use. Pilates can help to reduce the biomechanical stresses on the knee by strengthening and stretching opposing muscle groups without causing additional stress on the knees.

If you have knee pain and have had little luck in finding an exercise regimen you like, give us a call and give Pilates a try. Be sure to be as specific as possible with your medical history. If you have radiology reports, we’d like to see them (just the reports-we can’t read images!). Exercises should not hurt! Feeling a hard working muscle is fine but pain is not gain. Be sure to tell us when you feel discomfort and we will modify the exercise for you.

With the proper modifications, Pilates is good for Every Body!


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Joseph Pilates Videos

Posted on June 16, 2009 by admin

Following is a collection of videos starring Joseph Pilates himself demonstrating his work.

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