From running around with the kids, to making that early
morning meeting, to getting in that last rep at the gym,
we’re trying to fit it all in. No matter what your day
looks like, we know one thing’s for sure– a strong back is
essential for every activity you tackle. In fact, building a
strong back can help you burn more calories, prevent poor
posture and neck strain, and even make your waist look
smaller, when sculpted proportionately to your upper body.
So it’s no secret that the back muscles are essential to overall
functional fitness.
When it comes to building a beautiful back with Pilates,
it’s important to understand the basic elements of this form of
exercise. Although you should always consult your physician
before starting any fitness routine, a Pilates workout is gentle
and controlled, with no sudden jarring actions. It is therefore
vital that you work with a qualified instructor to ensure that
you are doing the movements correctly. An experienced
instructor will be able to modify the exercises to accommodate
your limitations, continually challenge you within your
range, and monitor your improvements. If you commit yourself
to a consistent workout schedule you will certainly feel
(and see) results.
Unlike regular weight training, Pilates is three-dimensional
(i.e., exercises can be performed using all movement planes)
and emphasis is placed on rebalancing muscles around the
joints, while balancing strength with flexibility. Weight training
and STOTT PILATES® can be combined in your fitness
program and are a great complement to each other. |
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LOWER BACK PAIN
Lower back pain is not an uncommon issue even amongst
those who train regularly. It can result from a number of
causes. In many people, day-to-day backache is not a consequence
of a sudden injury, but rather the product of years of
poor posture, bad habits and a lack of body awareness.
Many chronic injuries– those that occur over time as
opposed to a single fall or blow– are a product of muscle
imbalances through the body. The lower back is no exception.
When the muscles of the torso are weak and de-conditioned,
there is no support for the structures of the lower
back– and pain and discomfort result. Pilates will address
these concerns through the attention to the core.
“Pilates is a kinder, gentler exercise for your body, with all
of the benefits of strength training,” says Moira Merrithew,
Executive Director of Education, STOTT PILATES. “At the
same time, it [Pilates] helps build strong, healthy muscles,
improves blood flow, and engages all the muscles at the right
time, therefore working your body inside and out for optimal
body conditioning.”
“Pilates is a kinder, gentler exercise for your body, with all
of the benefits of strength training,” says Moira Merrithew,
Executive Director of Education, STOTT PILATES. “At the
same time, it [Pilates] helps build strong, healthy muscles,
improves blood flow, and engages all the muscles at the right
time, therefore working your body inside and out for optimal
body conditioning.”
CORE TRAINING
Although ‘core training’ may be a bit of a catch phrase in
the fitness industry, the true definition of the term is widely
acknowledged in medical and rehabilitation communities as
the basis for reconditioning the support musculature of the
body. Pilates as a method of exercise focuses on working the
muscles from the inside-out, rather than the outside-in. In
this way, the deepest layers of muscles in the torso, transversus
abdominis, lumbar multifidi and pelvic floor to name a
few, are trained to protect the lower back while allowing the
body to perform movements with more ease and fluidity. This
is achieved by performing controlled movements, and by
paying special attention to the mind-body connection.
Unfortunately, it is not only the muscles of the lower back
that cause us to experience pain in this area. Hunched
shoulders, curved upper back, forward head and other postural
misalignments can contribute to lumbar discomfort. The
wide range of exercises available in the Pilates repertoire can
work to restore balance and proper alignment throughout the
body, thus reducing back pain due to stress and fatigue.
“Pilates helps people of all ages and fitness experiences
overcome aches and pains and therefore can enjoy everyday
activities,” explains Lindsay G. Merrithew, President
and CEO, STOTT PILATES. “The attention to proper alignment
and good posture that Pilates offers through its numerous
variations of movement, with or without specialized
equipment, is a natural carryover into regular living.” |
THE PLANK
Pilates focuses on restoring balance, as well as strengthening
muscles in a concentric and eccentric fashion– on the
‘in’ and the ‘out’ movements– which can ultimately help
improve muscular control, which may prevent future
injuries. When concentrating on the back muscles, one of
the most effective strengthening exercises is the Plank. The
Plank position can be done by most exercisers, at any fitness
level.
In its most simple version, the torso is held in a neutral
position while resting on the hands, arms extended under
the shoulders, legs adducted and scapulae stabilized.
Maintaining the plank position requires isometric contractions
from the core stabilizers, including transversus abdominis
and multifidus.
Engagement of the internal and external obliques as well
as the rectus abdominis is needed to ensure neutral alignment
of the spine. Scapular stabilizers
including the serratus anterior, middle and
lower trapezius and latissimus dorsi are
also targeted to hold the shoulder blades
in optimal alignment. In the lower body,
adductors of the inner thigh help to maintain
pelvic position and to activate the
muscles of the pelvic floor.
Glutes and hamstrings are also involved
in holding the pelvis and femurs stable
throughout the duration of the exercise.
Successful execution of the Plank encourages
a full-body connection and optimal
strengthening. Modifications of the Plank
can be performed with either the elbows
or knees flexed, reducing the number of
joints being stabilized.
VARIATIONS OF THE PLANK
Pilates specific variations of the Plank
include the Leg Pull Front Prep on the
Mat and the Long Stretch on the Reformer.
The Leg Pull Front Prep is an excellent
exercise to build up to the full Plank
while ensuring the best possible alignment.
To begin, kneel on hands and knees
with the hands right under the shoulders
and the knees on the mat. The knees
should be slightly behind the pelvis, the hips slightly
extended with the legs adducted and the toes tucked under.
Most importantly, the lumbar, thoracic and cervical spine
should all be in neutral alignment.
On an exhale, extend the knees while maintaining the
stable neutral position in the spine and shoulders. On an
inhale, flex the knees and lower them down to the mat.
Gradually extend the length of time in the Plank position by
adding breaths while there. The Long Stretch on the
Reformer challenges the strength of the Plank position while
flexing and extending the shoulders.
On an exhale, extend the knees while maintaining the
stable neutral position in the spine and shoulders. On an
inhale, flex the knees and lower them down to the mat.
Gradually extend the length of time in the Plank position by
adding breaths while there. The Long Stretch on the
Reformer challenges the strength of the Plank position while
flexing and extending the shoulders.
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