fitness – Page 2 – WAVEFORMS PILATES

November 9, 2016
Waveforms Pilates
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Getting Your Head on Straight – Pilates Exercises for Forward-Head Posture

Tags : Fitness Forward Head Posture Pilates Exercises Spine Health Wellness

By: Courtney Holcomb, Certified Pilates Instructor, Waveforms Pilates

How many text messages have you sent today? When is the last time you pulled your head back to use your headrest in the car? How often during the day do you spend on a smartphone, tablet, or at computer? How many hours a day do you sit?

All of these things share something in common: They put stress on our head, neck, and shoulders. All this, creates a lifestyle that leads to poor posture, muscular imbalances, and chronic pain.

The Physical Effects of Media Culture

In July of 2016, Nielsen Company released a report that the average American spends 10 hours and 39 minutes daily consuming media. This “included how much time we spend daily using our tablets, smartphones, personal computers, multimedia devices, video games, radios, DVDs, DVRs and TVs.” All this usage doesn’t come without a toll on our bodies.

Two physical effects come of excessive media use: forward posture of our head and a sedentary lifestyle. The sustained forward and downward movement of our head pulls our body out of alignment. Sitting for hours a day or maintaining a mostly sedentary lifestyle weakens the core muscles. Together, misalignment and decreased core strength drags us down a road of pain.

Pressure From the Head

The average head weighs 10-12 pounds. For every one-inch forward our head extends beyond alignment, an additional 10 pounds of pressure is put on the spine. Our spinal extensors begin to engage in a losing battle with gravity. They pull our whole spinal structure forward with our head. This (now common) misalignment is known as Forward Head Posture (FHP).

FHP is an excessive anterior (forward) positioning of the head in relation to a vertical reference line. Our spine is curved, so we are not trying to flatten our neck, but rather bring it back to rest on top of the spine. When viewed in profile, the head is designed to sit stacked over the spine with the tip of the earlobe aligned with the center of the shoulder.

We also receive a lot of pressure from the downward tilt of the neck. Added gravitation pull of 15 degrees of tilt increases of the weight of pressure to 27 pounds. 30 degrees adds 40 pounds of pressure, and once you tilt to 60 degrees (like many of us do while texting), the increase is 60 pounds of pressure on the spinal cord.

This version of FHP is ironically called “Text Neck” by many doctors, and more formally called Tilting Head Posture (THP).

Pair Forward Head Posture, with Tilting Head Posture, and that’s a whole lot of pressure for the body to bear.

Physical Effects of Forward Head Posture

With the head forward, our deep cervical flexors (the muscles that pull our head back) become very weak from inactivity, and our cervical extensors become shortened (from being held so long in the forward position). Because our bodies do their best to compensate for inefficiencies, other superficial muscles take on the job that the neck flexors and extensors were designed to do. Our sternocleidomastoid, anterior scalenes, and other superficial neck muscles try and take on the job. This causes overactivity for the muscles and less efficiency in the body.

The overactivity of the cervical extensors can cause neck pain, the most noted symptom of FHP. With the extra pressure on the spine, you could experience nerve pain leading to headaches.

Not only do muscles try and do their part, but the spine also will begin to compensate. Our body loves to counterbalance; as the head goes forward, the chest begins to go back, the hips respond by rounding forward, and the body perceives balance. Now, we end up with a tight chest and upper back, and a pinched low back. This common counterbalance act associated with FHP is called Upper Crossed Syndrome.

What’s the Big Deal?

Just like Newton explained in his Laws of Physics, with every action, there is an equal and opposite reaction. We cannot perpetually hold our body in a compromised posture and expect to not experience side effects. There is a ripple effect throughout the whole body that becomes habit forming, for the better, or for the worse. This becomes tight, that becomes weak. This becomes long, that becomes short.

While the effects of our body are easy to visualize, other impacts aren’t obvious. Just as serious, poor posture threats our source of life: our breath.

FHP can result in up to 30% decrease in the lungs capacity. Rene Cailliet M.D., former director of the department of physical medicine and rehabilitation at the University of Southern California explains, “These breath-related effects are primarily due to the loss of the cervical lordosis which blocks the action of the hyoid muscles, especially the inferior hyoid responsible for helping lift the first rib during inhalation. Proper rib lifting action by the hyoids and anterior scalenes is essential for complete aeration of the lungs.” Having a forward head limits the range of motion for the ribcage, causing a decrease in lung capacity.

Fixing Your Poor Posture to Prevent FHP

First we want to feel the effects of poor posture on our breathing. This will help us understand how damaging it can be for our well-being. Erik Dalton, PhD a pioneer of Myoskeletal Alignment Therapy, gives these simple instructions.

Place your hand on your chest and breath normally. Take a few inhales and exhales. Sense your ability to make the chest rise and fall with each breath.
Gently and carefully reach your head forward in space and take a few more breaths. Sense the difference in the ability to move the chest.
Pull the chin in and back, as if to make a “double-chin”, repeat a few inhales and exhales.

You should find that the movement of the chest decreases the further forward the head moves in relation to the spine.

Why Focus on the Head?

When the spine, muscles, and lungs are all affected, why focus primarily on the head?

I like how Rene Cailliett, M.D. put it:

“Most attempts to correct posture are directed toward the spine, shoulders and pelvis. All are important, but, head position takes precedence over all others. The body follows the head. Therefore, the entire body is best aligned by first restoring proper functional alignment to the head.”

We can begin to combat this by strengthening our deep neck flexors through lengthening and releasing our neck extensors. A great rule of thumb for any imbalance in the body. We want to strengthen what is weak and stretch what is tight.

How to Strengthen the Deep Neck Flexors

If our neck is already flexed forward, why are we working our neck flexor muscles?

The neck flexor muscles are what bring our head back to our spine. Our deep neck flexors help pull the head back into alignment. Here are three exercises I use in Pilates class that work these muscles. Each exercise has increasing difficulty, so I advise working from top to bottom.

Also, start slowly. The neck is a sensitive area, so begin with a few repetitions and work up to more.

1. Craniocervical Flexor Activation

Sit or stand and hold a loose fist underneath your chin. Push upwards on your chin, but resist the head from tipping back.

Hold this connection for 5-10 seconds.

Repeat this 10x.

You should feel the muscles on the back of your neck engaged. Be careful not to push too hard, or to clench your first too hard.

2. Prone Neck Lift

Lay down on your stomach with your legs resting comfortably behind you. Place your hands on top of one another and rest your forehead onto your hands. Press the arms into the ground and lift the head and upper back off of your hands. Make sure to keep the neck long and the chin tucked, as if you were holding a clementine between your chin and your chest.

Feel the neck flexors pull your head up towards the ceiling, and avoid the tendency to reach your chin forward to lift up. Hold this for 10 seconds.

Reach energy out of the crown of the head (not leading with the chin) to lengthen and lower down. You may find that you have to move your hands further away from lengthening and strengthening the neck. Adjust as needed.

Repeat 5-10 times.

3.Head Hover

Lay on your back with your feet in the hook- line position (feet planted on the ground hip width apart, and knees at a 90-degree angle).

Rest your head and shoulders on the mat. Before you begin, imagine lengthening the back side of the neck to pull the chin slightly downward into a “double chin-like” position. Take a breath in, and press the head lightly into the ground as if to push an imprint in memory foam, exhale and pick the head up off of the ground, while keeping the head parallel to the ground.

Sustain the hold for another breath or two, then lower back down. Repeat 5-10 times.

You will feel the neck really work in this position! You’ll also notice how heavy the head is with gravity working against you.

Stretching and Lengthening the Neck and Neck Extensors

After performing neck flexor exercises, it’s great to stretch the neck to help bring the head back into balance. When stretching the neck, use caution and move slowly. Use full breaths to support the stretch. I recommend the following stretches, these are also great after extensive time sitting at a desk, at a computer, or using your phone.

1. Neck Massage

Using a 4” or 6” diameter foam roller, place it lengthwise behind your neck. Let the head rest back onto the foam roller. Keeping the head heavy in gravity, Slowly turn the head from right to left. Nod the head up and down.

Trace small circles with the nose in each direction. Do each step a few times before moving on to the next stretch.

2. Standing Neck Stretches

Stand up with the feet hip-width apart. Take your hands and interlace them at the nape of the neck. Let the elbows be heavy and nod the chin towards the chest. Do not pull on the neck, but let the elbows and head be heavy in gravity.

Return the head to upright and press the palms firmly together. Place your middle fingers underneath the chin and gently press the chin up towards the ceiling. Repeat each action a few times.

Correcting our Head Posture and Simple Habit Changes

As a culture, we have come to a place where many suffer from the effects of FHP and THP. We need to get our heads on straight, or the pain and poor posture will only increase.

Though these are exercises to help us reverse the effects that have come from these conditions, there are other habits that can help us prevent or lessen it all together. It all comes down to daily awareness of how we carry our bodies. Here are a few simple suggestions:

Bring your phone to your eye level when using it. Instead of flexing the neck down, lift your phone up.
Use your head rest while driving.
Request a standing desk at work, to bring your computer up to your eye level.
Take breaks from long periods of sitting down, and stretch out in between.
Actively practice the exercises for strengthening the deep neck flexors.
Be conscious of the amount of time you spend consuming media and your posture while doing so.
Strengthen your core muscles to help support your posture throughout the day.
Take Pilates classes to gain body awareness.

November 2, 2016
Waveforms Pilates
0

Finding the True “Core” of Fitness: Making Fitness Goals that Matter

Tags : Core Strength Fitness Pilates Pilates mat resistance training Waveforms Pilates

Category : exercises , fitness , movement , Pilates , resistance training

By: Estin Holcomb, 2 months into Pilates training

Many of us think of training in terms of sweat equity. In order for a session to be thought of as a “success,” we should be tired, sweaty, hot, and sore. These symptoms equate to a good workout. I believed this for years, until I stepped into a Pilates mat class at Waveforms Pilates.

My transition from typical free weight resistance training and cardio (mainly running) to Pilates was not an easy one at first. I came in thinking the work I saw being done didn’t appear to be work at all. People who were training weren’t panting and out of breath; they weren’t beat red, dripping with sweat.

These physical signs had become my definition of a normal work out.

Stepping Into a Pilates Mat Class

My first few mat sessions I felt restless and a bit discouraged by the repeated corrections of my poor form and body posture. My trainer would tell me I was done because my technique was being compromised and she didn’t want me to get hurt, even though I felt I could do a lot more.

The truth was my form was bad, my posture was poor, and my supportive muscle groups were weak. I had decent abdominal definition but my internal core muscles were weak and my low back was suffering as result. When we continue because we think we can do more, it can result in overuse injury, joint problems, cramping, or worse. This was a stark difference from the kind of exercise I was used to.

Setting Realistic Goals for Holistic Health

As my trainer worked with me my mindset started to change to focus on fitness goals that would increase the overall functionality of my body and improve my sense of well being. I noticed I feel taller and my limbs longer. I’m more flexible; I can bend over and touch my toes, twist and rotate my upper body from side to side, and tension I used to carry in my neck and shoulders has subsided. Most notable, I no longer experience muscle cramps through my shoulder and chest when I run.

Continuing Body Weight Pilates Training

Pilates resistance training focuses on form first, then builds strength and flexibility. Techniques are done slow and controlled. Through this transition, I feel like I’ve worked out without being beaten down and in pain the next day. This is making me more efficient when I train and leaving me with energy for my next session.

I am very excited to see what the future holds with my continued training. The beginning stages of a Pilates journey are full of exploration and discovery. For me thus far, redefining my idea of a work out has been beneficial for my overall health and training plan. It’s clear this redefinition has and will continue to be beneficial for my physical accomplishments going forward.

October 20, 2016
Waveforms Pilates
0

Waveforms Spotlight: Carolyn K. – “Pilates makes you more fit, stronger, and increases your stability.”

Tags : spotlight Waveforms Pilates

Category : business , fitness , Pilates , resistance training

Contributing Author: Courtney Cerniglia

When Carolyn moved to the Fox Cities, she wanted to continue her Pilates routine. “I felt blessed to have found Courtney in this area. She’s right up there with some of the top trainers I’ve worked with.” Knowledgeable, kind, and thoughtful, Carolyn enjoyed these qualities of Courtney’s that made their private sessions fun and effective. Working in the new Waveforms Pilates studio this summer, she felt more relaxed and comfortable in the “studio spa space,” as she described it.

While Carolyn has done both Pilates mat and private sessions, she will never give up her private sessions. The one-on-one training she receives from Courtney is helping her continue to progress towards her goals. Her goals shift over time, but she continues to see benefits in keeping her body mobile and capable for any phase of life.

Once an athlete, Carolyn mentions how powerful it is to pair Pilates work into your training regimen. We asked her what benefits of her practice she’s noticed, she exclaimed, “Strength! Pilates makes you more fit, stronger, and increases your stability. I’ve also lost some weight as well, as it tightens everything up. For an athlete, it’s a discipline that works on the things other methods don’t.”

“Pilates is results driven,” Carolyn explained. “You stand taller and gain results from the work you put into it. Courtney challenges me to work harder, do more, and take my practice to the next level.”

Carolyn’s favorite Pilates exercises tend to include almost anything on the reformer. Different than with a mat class, using the reformer can create space in places hard to access without the added resistance. It also adds an extra element of gravitational pull and spring resistance to add intensity to easier movements. But when Carolyn’s on the mat, she likes plank postures. “They’re difficult, yet rewarding. I feel a sense of accomplishment in the end.”

It’s easy to see Carolyn has a goal driven practice that’s pushing her to maintain a healthy lifestyle. She uses Pilates to enhance her natural strength and continue to improve in areas that need more love.
“I encourage anyone who isn’t sure about Pilates to look into adding it to your routine. Runners, cyclists, triathletes, can all see improvements to their performance by incorporating it into a training program,” she encourages. “I can’t say enough great things about working with Courtney at Waveforms Pilates. She has a vast breadth of knowledge, acute attention to detail and a kind approach, she is everything I am looking for in a trainer.”

October 5, 2016
Waveforms Pilates
0

Pilates, More Than Just Mat (Beyond the Mat: How We Use Equipment for Resistance Training)

Tags : exercise Fitness Pilates pilates reformer resistance training weight training

Category : exercises , fitness , Pilates , resistance training

Resistance Training with Pilates Equipment

By: Courtney Holcomb, Certified Pilates Trainer, Waveforms Pilates

Pilates, in the early Millennium, was often depicted in the media as housewives doing high-kicks while lying on their side. Thank you Denise Austin!

While there is Pilates mat work like her style, it is a small piece of the school of Pilates. When I explain Pilates, people often tell me they had no idea there is equipment available.

Many people are familiar with the small pieces of equipment used to complement a mat class – such as rings, balls, foam rollers, and hand weights. They’re less familiar, however, with the large pieces of equipment used in Pilates.

Don’t Worry…Looks Can Be Deceiving

Pilates equipment can appear to be quite intimidating and almost appear torturous. It is the exact opposite! People love the way it feels to move with the equipment and to experience the smooth and relaxed range of motion. Here’s a bit more insight to break down that barrier.

What Is Pilates Equipment?

Joseph Pilates, father of the Pilates Method, invented and patented over two-dozen pieces of exercise equipment. Not meant to replace mat work, equipment training serves as a great complement to mat classes. Some of the most common pieces of larger Pilates equipment include: the Universal Reformer, Wunda Chair, and the Trapeze Table/Cadillac.

In some cases, the equipment provides some precursory exercises to help you build strength for advanced mat work. In other cases, the equipment exercises make similar mat exercises more challenging by adding resistance.

“I invented all these machines… it resists your movements in just the right way so those inner muscles really have to work against it. That way you can concentrate on movement. You must always do it slowly and smoothly. Then your whole body is in it.” – Joseph Pilates

How Does the Equipment Work?

Increased Resistance Training with Springs

Pilates is resistance training, just like weight lifting. The main difference is that Pilates equipment primarily uses springs as the source of resistance instead of dumbbells or cable weights. Springs need the user to maintain fluid range of motion from the beginning to end of an exercise. If you try to “jerk” the range, or use momentum for exertion, the machine won’t function properly – so there’s no cheating! The springs also help you control both the flexion and the extension range, allowing you to use the fullest range of your muscles.

This fluid control causes the muscle to also be stretched during the exercise, which improves flexibility and overall strength. Resistance can also be increased or decreased based on how many springs you attach and where you attach them. Not to mention, springs help trigger your deep core muscles as you negotiate finding balance and stability.

Closed-Chain Exercises & Pulleys

Working with the springs and pulleys associated with some Pilates equipment, you are able to perform more closed-chain kinetic exercises. Closed-chain exercises increase the force on the joint to increase stability. Closing off the kinetic chain by having a grounding point, helps protect connective cartilage and the joint itself. These types of exercises also work multiple muscles and joints at a time, making them very efficient.

Anyone who has experienced an injury, in conjunction with, and post physical therapy, working in a closed-chain manner is safer. Other populations that benefit from this type of execise include: those with osteoporosis, fibromyalgia, hypermobility of joints, muscle weakness, and middle-aged to older adults.

The equipment helps to train and reinforce symmetry in body, by working with even force on both sides. For example, placing both hands in separate equal-length straps, you must press with even force with both arms in order to move the machine.

Using Gravity and Body weight for Resistance

The higher off the ground you are, the greater the effect gravity has on your body. With the Pilates equipment raising you off the floor, you experience more natural resistance from gravity. Just like with mat work, most exercises incorporate body weight resistance and gravitational forces.

Versatility of Pilates Equipment

Working the Body in All Positions

Exercises on the Pilates equipment mimic movement actions that you use in daily life. This makes the exercises applicable and practical outside of the gym. The equipment can be used seated, lying down, kneeling, standing, side-lying, flexing forward, curving backwards, and rotating. Any possible position you could find yourself throughout the day, there is an exercise for it! This creates a full-body workout every time and provides functional fitness.

Incorporating Pilates Equipment Training with Physical Therapy

Joseph Pilates made his first piece of equipment working with wounded soldiers by taking two springs from under their cots and attaching them to the bed frame with a pole. If someone had a leg injury, there is no reason they couldn’t work their upper body!

Many people use time on Pilates equipment for post-physical therapy work, or in conjunction with their physical therapy. Many special populations such as people with osteoporosis, hip replacements, MS, pregnant women, and people with scoliosis, to name a few, are able to utilize Pilates equipment to perform safe exercises and stay in shape.

Exercises for All Populations

Don’t be fooled though, the equipment can give a vigorous workout! It’s not just for rehabilitation. Professional athletes all over the world use Pilates equipment to help with injury prevention, alignment, flexibility, core, and overall strength. The possibilities truly are endless. There are modifications to make each exercise more or less challenging based on the client’s abilities and goals.

Feel The Pilates Resistance Difference!

The best way to understand the difference between traditional resistance training and Pilates resistance training is to feel the difference!

Pilates equipment trains the whole body instead of individual parts, making for a complete full-body workout every time. The resistance is smooth and demands control from start to finish to create a fullest range for the muscle. The fluid sensation created from the springs provides stretch and strength to the body and gives support for the joints.

Sign-up for a session to feel the difference today!

waveforms@yandex.com

(612)219-6255

WAVEFORMS PILATES

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