INTERESTING PILATES ARTICLES

Every year I attend a Pilates conference, usually in London, as it is so important to keep up to date and learn new techniques, Pilates like everything is constantly evolving. This year I decided to have a change and I attended an excellent conference in Geneva. I had the pleasure of participating in Workshops and Master Classes run by world famous trainers such as Michael King UK, Kathy Corey USA and Carolyne Anthony USA.

Clare and her "mentor" Michael King

Clare and Kathy Corey USA

For your information I have written below my notes from the workshops:

Pilates SOFT FOAM ROLLER - Michael King UK

I trained with Michael King, Founder of the Pilates Institute London. He has 30 years experience including working with Ron Fletcher and Lolita San Miguel who are “first generation teachers” because they both studied directly under Joseph Pilates.

Michael came to Pilates as a sufferer of a prolapsed disc many years ago. He has avoided surgery through practicing Pilates and has designed the “Pilates Soft Roller” together with Vittorio Bellei, an Italian Orthopedic Surgeon and Franca Rossi, a specialist in posture, who have been working with non surgical ways for Spine Health.

Whereas, the hard foam roller is used for stability and strength work, the soft foam roller is used for mobility; to stretch and mobilise the spine and is a great aid to breathing and relaxation of the thoracic area.

The human body is not designed to sit for hours on end which many people do everyday of their lives. This will eventually have an effect on the body; as we get older our body shows what we have done all of our lives. Sitting has a huge effect on our thoracic posture, sometimes leading to breathing difficulties as the diaphragm will feel tight. To move and do exercise, we first need to breathe! This is where the soft foam roller comes into a Pilates class.

The movements on the foam roller are subtle and small. We started the workshop by doing breathing exercises whilst lying down with the spine on the soft foam roller. The whole of the spine was able to stretch into the foam roller, releasing tension and allowing fuller and freer breathing. It felt very comfortable and relaxing. I have since used the roller with some of my clients who all agree that it is a wonderful way to relax and stretch the spine.

It is ideal for clients who have back problems, and it is recommended that clients with scoliosis or prolapsed/herniated discs use it everyday. It is not an expensive piece of equipment, it’s light weight and easy to store, so I can see that a lot of clients with back problems will be happy to buy their own for daily use.

Pilates Matwork Choreography – Michael King UK

Michael originally trained as a dancer in London, so he has used his dance skills to choreograph Pilates movements combined with basic dance moves to music. This adds a new dimension to Pilates, creating a challenging but fun workout, with a more danced based class.

Pilates Choreography is ideal for a group class, the complete class is a sequence of choreographed movements, where one movement flows straight into another. However, having done choreography with Michael before, from time to time I do sequence movements in my “one to one” classes. The linking of 2 or 3 movements together adds variety to the class and changes the focus for 5 or 10 minutes; I have found my clients enjoy the challenge. The transition from one position to another is a major part of the choreography, often being the hardest part of the sequence. The concentration involved in keeping the sequence flowing, leaves the client feeling a connection between mind, body and spirit and disconnected for a short while from the trials of day to day. It is important that in the effort to keep the movement flowing continuously, you never lose the quality of the Pilates exercise. I am not a dancer but I always enjoy Michael’s choreography and feel thoroughly challenged. Obviously at the Workshop we did advanced Pilates movements, but the movements and sequences can be adapted to most levels.

Core Band Workout - Kathy Corey USA:

Kathy Corey is a Pilates Method Alliance “Gold Certified” teacher and she has been selected by IDEA as one of ten people in the world “Who Inspire the World to Fitness,” the fitness industry’s highest form of recognition. Kathy was appointed to the faculty of the University of Alcalá in Madrid, the first University to incorporate Pilates into a Master of Science degree program. She is an Advisory Board Member for Pilates Style Magazine and a member of the Board of Advisors for the American Fitness Professional Association (AFPA). Kathy designed the innovative Core Band.

In the past we have used the “resistance band” a lot in Pilates, but at times it would be useful to have a band which does not stretch to enable you to find better body alignment. For this reason Kathy designed the “Core Band” in order to increase the resistance and effectiveness of all of the exercises. It is designed to enhance Matwork and it allows you to use your own body as a resistance tool in a similar way to working on the Reformer or other aparatus.

The Core Band is a light weight fabric, with several pockets for your hands and feet. The pockets that you use will in general depend on your core strength and flexibility.

At the beginning of the Workshop Kathy concentrated on some movements which she calls “Asymmetrical Training”. I don’t think there is one person on this earth who can say there bodies are evenly balanced. For example; how many people use the same arm/shoulder to carry their handbag/briefcase every day? I think the answer to that has to be “all of us”! This is just one example of how we daily constantly use our bodies unevenly. This leads to our bodies being completely out of alignment, stronger one side weaker the other, tighter one side more flexible the other, and may eventually cause problems. I have known clients whose bodies were so unequally balanced that we have only worked one side of the body in some exercises, in an attempt to correct the alignment. Pilates will highlight and correct these weaknesses in your body. Kathy taught us how to use the Core Band with asymmetrical movements so that at least we started off the class with a more balanced body…even if afterwards we did all walk out with our bags on the same shoulder as always!

Throughout the rest of the class we used the Core Band to perform the more traditional Pilates movements. It was a very enjoyable class. I purchased the Core Band because I can see it will be of tremendous benefit to those clients needing a more challenging workout.

"PILATES FOR THE MENOPAUSE" - Carolyne Anthony USA

Carolyne Anthony has been in the Dance, Fitness and Pilates world for over 30 years. She trained as a professional dancer in London in the late 1970’s. She obtained her teaching diploma in1982 and went on to dance professionally in Europe, Asia and Africa. Carolyne is certified by Polestar Pilates and Pilates Method Alliance, her mentors have been Lolita San Miguel and Alan Herdman. She has specialized and written books on Pre and Post Natal Pilates and has now designed a program for “Pilates and the Menopause”.

Having just been through the menopause herself, Carolyn was well qualified to teach this workshop. She stated that over the last few years it has become apparent that menopausal women need a specific exercise program that includes strength training, cardiovascular workouts and most importantly, stretching and releasing, breathing and relaxation.

She also believes that it is a fallacy to think that you can “slow down” during this time and take things easy. If you really want your body to continue to function well into your seventies, you have to start working not just harder but smarter.

I totally agree with Carolyne. In my experience, of all the menopausal clients I have worked with, those who dedicate themselves to doing both cardiovascular exercise and Pilates on a regular basis, they cope a lot better with the changes and symptoms that the menopause brings.

How can Pilates help the menopause?

• A decrease in Estrogen will lead to a decline in bone density. Pilates provides resistance training which helps to stop this and in some cases can reverse the bone density loss. One of my clients had a bone density test before she did Pilates and was diagnosed with early stages of osteoporosis. 2 years later, having done Pilates twice a week, her bone density scan showed a reversal and her scan was normal. It takes “COMMITMENT”!
• Hormonal imbalances can make some women both mentally and physically uncoordinated. Pilates help the body maintain balance physically and mentally.
• Pilates increases energy and endurance, to help combat fatigue and lethargy. Mood can be lifted though the release of endorphins during exercise.
• Joseph Pilates said “one must learn to breath properly, our very life depends on it”. Pilates will teach you to breathe, this will improve relaxation and sleep. For those who suffer panic attacks during the menopause, breathing will help calm and focus the mind

Carolyne’s other advice for the menopause – a sense of humour!! Great advice.

Pre Natal Pilates on the Ball – Carolyne Anthony USA

During Carolyne’s first pregnancy in spite of all her fitness and dance qualifications she had never been taught how to exercise properly during pregnancy, so she opted to stop moving during the pregnancy. Finding herself with an unrecognizable body after the birth of her daughter, she busied herself with designing an exercise program that was both safe and beneficial for pregnant women. Her goal was to prepare the body for the birth, not just to be fit and then for a quick recovery afterwards. Throughout her next two pregnancies, Carolyne refined her skills and knowledge and today is highly successful Pre and Post Natal Pilates specialist.

Why is the ball so important during pregnancy?

• The ball is comfortable and helps maintain the correct body alignment
• You can safely exercise the pelvic floor and the abdominal muscles
• A fun way to exercise

Being pregnant does not mean that you cannot move or feel challenged by a workout. Carolyne´s Pre Natal workout using the theraband and the ball was surprisingly demanding. There is nothing worse for a client who has been used to exercising before becoming pregnant, to come out of a class feeling they had “not done much at all” just because they are pregnant. The workout was safe but satisfying and can be used throughout the whole pregnancy. Obviously a Pilates teacher has to look at the individual client and apply any modifications, or general and individual contraindications for that client. It is important to realise that “one size does not fit all”.

We discussed the opinion that whilst pregnant you should not exercise lying down on your back. The ball workout was perfect for this contraindication. The reason for not exercising whilst lying on your back is so that the weight of the uterus/abdomen does not press on the major blood vessels and cause problems such as low blood pressure and a decrease in circulation. Carolyne is of the opinion that for short periods of time as long as the pregnant client is not suffering dizziness or feeling sick then it is safe to do some exercises lying on the back. I can understand and respect her opinion, but personally I prefer to be cautious and because we have the ball and EXO Chair to provide a full and challenging workout, I don’t really see the need to lie flat on the back to do Pilates whilst pregnant.

Pilates is the perfect Pre Natal exercise. If you are planning on getting pregnant the sooner you start Pilates the better. I have worked with pregnant clients who have managed to continue with their classes right up to the birth. Of course the movements change and the focus changes as the pregnancy progresses.

The workout we did with Carolyne would also be suited to clients with back problems because of the safe position when seated on the ball. Like pregnant ladies, if you have a back problem it does not mean you cannot exercise and feel you have done a worthwhile workout. I found this a very interesting class.

Conclusion:

A very worthwhile day, I came out having learnt lots of new ideas and met up with my mentor Michael King again and other familiar faces. I am looking forward to next year because at long last it looks like Michael is coming to Spain…not before time!

Fitness enthusiasts can spice up their routines and serious athletes can reach a new level in their sport. Here's why more and more trainers are introducing pilates to their clients for new and improved workouts.

Athletes are always looking for new ways to build strength, increase energy, and get in shape for their favourite sport. They're always looking for the newest exercise to expand their physical potential and push themselves to the limits; or the latest training technique to tone and strengthen their muscles to get ahead of the competition.

Pilates is becoming an integral part of fitness facility programming over the past decade. According to the 2007 IDEA Fitness Programs and Equipment Survey, 68 percent of facilities surveyed have pilates as one of their program offerings. This jump is due in large part to the fact that pilates has evolved over time and is now focusing on the modern day biomechanics of the athlete's body with essential scientific research. This second generation of pilates caters to athletic performance enhancement and gym owners are making pilates programs more accessible for their patrons.

BENEFITS FOR ATHLETES

Pilates helps build strong, healthy muscles, improves blood flow, develops the core, improves flexibility, and engages all the muscles effectively. It works your body from the inside-out for optimal body conditioning; assists with rehabilitation after injury; and can help maintain an optimal weight for the activity of choice.

“Pilates works on developing kinesthetic awareness of the body, or where it is in relationship to itself, and the world around it. It also focuses on good postural alignment which will help an individual perform a movement efficiently thus reducing the amount of unnecessary strain on the muscles and joints,” explains Moira Merrithew, Executive Director of Education for STOTT PILATES. “Specific strengthening exercises will also help to re-balance the muscles around the joints - creating more strength with flexibility.”

Most pilates workouts begin in a supine (lying on the back) position, and then progress to sitting or standing when stability increases and can then carry over into the sporting realm. This allows the athlete to train or retrain muscles, then transfer movement patterns to outside the practice environment and into the sport-specific skill. Some resources have identified seven physical performance factors including: posture, balance, mobility/flexibility, stability, coordination, functional strength, and endurance all of which are essential for elite athletic performance.

THE PROS AND PILATES

Many pro athletes are incorporating pilates into their regular training regimens. Athletes such as Tiger Woods, Jason Kidd, pitcher Curt Schilling, pro hockey player Carlo Colaiacovo, and offensive lineman, RubenBrown have all been noted to add pilates to their routines. Why? Well, one concept being embraced by sports trainers is called LATD or Long-Term Athletic Development.

The training progresses from general to specific and from simple to more complex. The lighter resistance and multi-angular training makes pilates perfect for LATD as well as anatomical adaptation, which focuses on developing muscle memory and patterning. This usually occurs in the preparatory or pre-competition phase of training for an athlete.

There are other areas of sport training in which pilates can be particularly useful. Regeneration is the period of active recovery from a strenuous workout or game. Pilates can help in fulfilling this role and returning muscles and joints to their anatomical length.

Also, perfect for rehabilitation, pilates can provide an interim step between non weight-bearing to open-chain, explosive movements. The focus on mobility, flexibility, and strength through a full range of motion helps restore the injured tissues to a healthy state before sport specific training begins. In rehab, pilates can be used at all stages from the most acute phase to advanced functional re-education.

According to Matt Nichol, Head Strength and Conditioning Coach for the Toronto Maple Leafs, pilates teaches athletes to be mindful in their movements - integrating their pelvis, trunk, and shoulder girdle in a safe, challenging, and progressive system. “Pilates can be a very effective supplement to an injury re-habilitation program as it provides athletes with a challenging workout without impact or excessive weight bearing.”

WHAT ARE THE BENEFITS FOR ATHLETES?

• Improves lung capacity and oxygen to the blood
• Helps achieve overall sense of satis faction inside and out
• Assists with rehabilitation of injury and prevention
• Relieves stress and helps with athletic focus
• Enhances stamina, coordination, and flexibility

SUMMARY

Traditional training will help develop the muscles required in a specific sport, but may not address the stabilizing muscles around the joints or the torso. Often, one muscle is identified and exercises designed to isolate that muscle, usually in a single plane of motion, are used.

Pilates exercises can be more complex than traditional moves and will therefore recruit a larger number of muscle groups or strengthen the same muscles from many angles and in a variety of different ranges of motion. As a result, athletes are open to including pilates in their regimens to enhance their athletic ability on a physical level while working the inner mechanism of the body.

Kerrie Lee Brown is the Vice President of Communications for STOTT PILATES®. Over the past ten years, she has enjoyed an exciting career in fitness journalism and is the former editor-in-chief of Oxygen: Women's Fitness and American Health & Fitness magazines. Kerrie holds a Bachelor of Arts in Communication Studies and Political Science from Wilfrid Laurier University, and a Bachelor of Applied Arts, Graduate Journalism Degree from Ryerson Polytechnic University. Kerrie continues to promote the benefits of a healthy lifestyle through her writing and contributions to the fitness industry.

By Kerrie Lee Brown as published in Can-Fit-Pro Magazine, 2009

"About six years ago I was working in my garden, and I had a very bad back incident. I'd always had a bad back and experienced spasms, but this was something very different," says Betty Schroeder of Baton Rouge, Louisiana. “I went to a chiropractor for several months, but when that didn't help, I went to a sports medicine doctor. I was diagnosed with osteoarthritis in my lower back. This came as a shock to me since I had no idea that I even had arthritis. I found that if I exercised, my back would not go out as much, but about 2 1/2 years ago, my back was so bad that I could not bend over to feed my two cats and my dog. I couldn't unload my dishwasher. I felt that I was on my way to becoming an invalid because of arthritis.

What is Arthritis ?

Simply put, arthritis is the inflammation of a joint. A joint is the junction of two bones - the place where they meet. Our bodies have 143 different joints. Some joints, like those found in our skull and pelvis, have limited or no movement. But others, like those in our fingers, elbows, and knees, have a wide range of motion. Arthritis is most likely to occur in these highly mobile joints.

Joints hold our bones together and move in different ways. The ankle, for example is a gliding joint that contains two bones with flat surfaces that slide over each other. Hinge joints, like the ones in our knees and elbows, open and close like a door. Thumbs are an example of a saddle joint, where a bone with a convex (round) end fits into another bone with a concave (like a spoon) end. Saddle joints move up, down and side-to-side, but they do not rotate. Finally, we have ball-and-socket joints in our hips and shoulders, which go up, down, side-to-side, and they rotate.

Arthritis comes from the Greek word "arthron" meaning joint, and "itis" meaning inflammation. This inflammation causes pain and stiffness, which can make it difficult to perform even the simplest movements, such as buttoning a shirt or starting a car. Arthritis isn’t a single ailment, but encompasses over 100 different diseases including: osteoarthritis, rheumatoid arthritis, gout, ankylosing spondylitis, juvenile arthritis, lupus, scleroderma, and fibromyalgia. Altogether, these diseases affect one in five Americans or over 46 million people in the United States, according to the Centers for Disease Control and Prevention.

The most common type of arthritis is osteoarthritis, which accounts for more than 85 percent of arthritis cases, according to A. Lynn Millar, P.T. Ph.D., author of the American College of Sports Medicine’s Action Plan for Arthritis (Human Kinetics Publishers, 2003) and professor of physical therapy at Andrews University in Berrien Springs, Michigan. In this type of arthritis, the cartilage that cushions the ends of the bones deteriorates. When this happens, bone rubs against bone, causing pain every time you move that joint. Osteoarthritis is a degenerative joint disease that most often occurs in the hips, knees, back, and hands. Stiffness tends to get worse as the day goes on and can be aggravated by overuse or activity. It usually results from wear and tear, which can occur naturally as you grow older (osteoarthritis is rare in people under 40) since cartilage becomes more brittle and loses its ability to repair itself as you age. It can also be caused by repetitive activities, such as working on an assembly line, performing ballet, pitching baseballs, or even typing. Injuries, such as a torn cartilage, broken bones or joint surgery can also contribute to the onset of the disease.

Poor body alignment and excess body weight puts major stress on your joints, particularly in your hips and knees, causing cartilage to break down faster. In fact, every time you gain one pound, you add 3 pounds of pressure to your knees and 6 pounds of pressure to your hips, reports the Arthritis Foundation. “Damage to cartilage as a result of weight gain is fairly new research. Scientists are just now learning what cartilage is made up of and why it deteriorates,” says Veronica Braun, President of The Arthritis Foundation, San Diego chapter. And for every 10 pounds of extra body weight you carry, your risk of arthritis increases 1.4 times, according to Jason Theodosakis, M.D., author of The Arthritis Cure. Finally, osteoarthritis is hereditary, so if it runs in your family, you are more likely to develop it.

The second most common form of arthritis is rheumatoid arthritis. While osteoarthritis is often a natural result of getting older, rheumatoid arthritis is an "autoimmune disease," which results when your body’s immune system attacks its own tissues. A normal, healthy immune system protects the body from disease. But in autoimmune disorders, like rheumatoid arthritis, a defect in the immune system or a virus can cause the system damage its own cells. . In rheumatoid arthritis, this causes the lining in the joints to become inflamed, which in turn breaks down the cartilage cushion, resulting in damage to the bones and surrounding tissues. Joints become painful, swollen, deformed and unstable.

Over 2 million people in the United States suffer from rheumatoid arthritis, according to the Arthritis Foundation, and 70 percent of sufferers are women. Rheumatoid arthritis most commonly affects small joints, such as those in the wrists, fingers, ankles, and toes; but can also affect the shoulders, elbows, hips, knees and neck. Rheumatoid arthritis usually causes pain or stiffness that lasts 30 minutes or longer, generally in the morning or after long rest or inactivity. It is bilateral which means it often occurs in the same joints on both sides of the body.

Another common form of arthritis is gout, which results when sharp crystals of uric acid build up in the joints. Gout usually affects smaller joints, especially the big toe. Men are most often affected, particularly between the ages of 40 and 50. Gout tends to run in families and can be aggravated by diet, especially from alcohol and foods high in purines, such as organ meats and some seafood.

Help is Available

Fortunately, relief is available. While there is no cure for arthritis, many people are able to manage their pain and live full lives. Some therapies and techniques recommended by the Arthritis Foundation:

Medication
A wide variety of pain-relieving medicines can help, ranging from simple, over-the-counter aspirin and ibuprofen to stronger prescription medicines.

Exercise
Research has shown that exercise is an essential tool in managing arthritis pain It reduces joint pain and stiffness, builds strong muscle around the joints, and increases flexibility and endurance. "People who have taken on an exercise program, particularly a low impact program, have seen a great improvement in both managing pain and increased flexibility," says Veronica Braun, President of The Arthritis Foundation, San Diego chapter.

Heat and cold
A nice warm bath or heating pads and lamps can help you feel better by relaxing tense muscles and improving blood circulation. Cold packs can numb pain and bring down acute inflammation and swelling.

Smart Moves
Learning to bend, lift, sit and stand in ways that minimize stress on your joints can reduce pain, as can avoiding activities that stress your joints.

Massage and other alternative therapies
Gentle massage (by yourself or someone else) can bring warmth and relaxation to painful joints. Acupuncture, TENS (transcutaneous electrical nerve stimulation) and ultrasound therapy have also been found to bring relief to some people.

Surgery
In some cases surgery to repair or even replaced damaged joints can help.

Why Pilates

Of all the therapies for arthritis, experts agree that regular exercise is one of the most important. Exercise lubricates the joints, builds cartilage, strengthens muscles and bones, and improves your overall health and fitness.

"Along with proper breathing and core work, supported movement can help lubricate joint surfaces, provide nutrition to the cartilage and flush inflammation from the joints," says Melanie Byford-Young, co-owner of Pacific Northwest Pilates and a former physical therapist. "Pilates also provides joint protection by helping to develop the local stabilizer muscles that create precise motions, thus protecting the joint surfaces, along with the global muscles that are responsible for shock absorption, force distribution and joint motion."

Betty’s story continues, "I began to look around at different gyms to see what was available. Then due to an unrelated incident I was sent to the Baton Rouge Physical Therapy Center for a rotator cuff injury. In 8 or 10 weeks, my shoulder was healed and it was then that I saw an ad about Baton Rouge Physical Therapy Pilates taught through Balanced Body of Baton Rouge. After four weeks of Pilates exercises, I did not know that I had a bad back anymore. The light went on in my head. Pilates totally manages my arthritis, and I'm on my way to becoming a normal person."

Pilates is particularly good for arthritis because it can be tailored to meet individual needs. For example, isometric exercises, where you contract a muscle without moving your joints (such as pressing your palms together or arm presses against the wall), can be helpful when a joint is inflamed. Isotonic exercises (where muscles and joints both move, such as coordination and stomach massage on the reformer) are recommended because it moves your body through its full range of motion and builds strength.

Closed chain exercises, where your hand or your foot stays in contact with a stable surface or piece of equipment are recommended for arthritis sufferers, since they put less stress on joints and work several muscle groups at the same time, according to A. Lynn Millar in Action Plan for Arthritis (Human Kinetics Publishers, 2003). Good closed-chain Pilates exercises include leg and foot work on the reformer and Washer Woman/Hamstring 1 on the Wunda Chair.

In an open chain exercise, such as Double Leg Stretch or the Saw, your arm or leg is not attached to anything so you can move it freely in any direction. While open chain exercises are good for targeting a single set of muscles, they put more stress on joints and should be performed with reduced resistance around an arthritic joint and with limited repetitions.

Through a balance of strengthening and stretching exercises, Pilates can help reduce muscle stiffness and improve joint mobility, flexibility and strength. "We have several clients with osteoarthritis and rheumatoid arthritis ranging in age from 30 to 84 years old," says Jude Chatelain, program director of Balanced Body of Louisiana, Pilates Plus. "The great thing is they all successfully and painlessly get an hour of Pilates in 2, 3 or 4 times per week. What attracts these clients to pilates initially is the flexibility benefit that a pilates program helps provide. With the assistance of springs and/or straps, almost all of our arthritis sufferers can move their joints in safe and controlled angles that would otherwise create much pain or discomfort for them. By working in a pain-free range of motion, our goal is to strengthen the muscles around the problem joint areas. This in turn provides support when these joints are called upon to perform a task."

Chatelaine says that clients continue with their Pilates program not only because of the improved flexibility they achieve, but also because they become aware of how much better their joints feel thanks to Pilates. They have much more endurance to get through the day, their overall stress is decreased and their sleep quality is enhanced.

"I think Pilates is a perfect fit in the care plan for an individual dealing with arthritis for a variety of reasons," says Dane Burke, a licensed physical therapist, director of Clinics and co-founder of Northstar Pilates Solutions in Buffalo, New York. "The first and foremost is that Pilates involves structured, purposeful movement. I have heard the saying that, with respect to joints, ‘motion is lotion.’ This refers to the stimulation of joint surfaces which results in the production of synovial fluid, or the ‘motor oil’ of the joints. Pilates provides individuals with the opportunity to experience this movement while giving attention to detail and joint positioning. This increased awareness of joint alignment within movement promotes joint health while minimizing the destructive forces that weight bearing can subject joints to."

The efficient, aligned movements of Pilates helps protect joints by strengthening the surrounding tissues and improving flexibility and proper biomechanics. This results in less pressure on joints; less pressure means less wear-and-tear; and less wear-and-tear means less pain.

Pilates has tremendous benefits to offer arthritis sufferers, according to Todd Ball, P.T., director of Polestar Physical Therapy Centers in Cherry Creek, Colorado. "I have had very positive results working with the arthritic patient," says Todd. First, Pilates teaches important breathing principles, which makes for more efficient movement patterns. The fact that Pilates exercises are performed with attention to whole body alignment allows for more efficient movement patterns with less compressive forces on your joints than other exercises. Keeping your head and shoulders in a neutral position significantly increases full mobility in your shoulders and decreases injuries at the shoulder and neck, as well as other healthy joints. And once you progress to the level where you’re able to apply Pilates principles during more dynamic activities, your movements are naturally more efficient, confident and safer.

"There are occasions when many of our arthritic clients come in complaining of stiff joints by saying ‘maybe I shouldn’t be here today I am really stiff and sore’," notes Jude Chatelain. "But after a session they are usually saying, ‘Wow, I sure am glad I came in today. I feel so much better!’"

"Pilates keeps me strong, and I am healthy because of it," says Betty Schroeder. "I'm a very active person. I kayak, camp, hike and garden. I know my arthritis is still there, but it does not affect me and my lifestyle anymore. I've almost forgotten I have a bad back. Pilates exercise is awesome for me. I am a very loyal client. I go two times every week, and it has made a huge difference in my life. Before Pilates, I thought I would become incapacitated, but it has turned my life around."

Written By Kathy Corey