Feeling Stressed?

Case 1

Camille has just changed jobs, her last job was very stressful and during the transition became more so. She walked into her Pilates session rattled and uptight.  The first words out of her mouth are.. 

"I need this so much today!"

Case 2

Sara has spent 3 days trying to get lights on her Christmas tree.  It may seem like a small thing, but sometimes the small things can throw you for a loop when combined with work and family responsibilities. Her words echo Camille's...

"I almost didn't come to class today, but I knew I would feel better if I did."

I could site a dozen similar examples from just this month, but everyone has said the same thing.

Each comment has been a great reminder for me of the unexpected benefits of Pilates.

Pilates relieves stress!

When people lose their capacity to cope successfully, they can experience negative stress. This form of stress has been identified as an influencing factor in cardiovascular disease, diabetes, immune system problems, poor wound healing and musculoskeletal pain. 

(Rozanski, Blumenthal & Kaplan 1999; Pickering 2001; Krantz 2000; Goetsch et al. 1990; Surwit & Schneider 1993; Glaser et al. 1999; Rozlog et al. 1999; Lundberg, Dohns & Melin 1999).

If you have been reading past posts, you will be familiar with the 5 Basic Principles Stott Pilates incorporates into each and every exercise.

• Breathing
• Pelvic Placement
• Ribcage Placement
• Scapular Stability and Placement
• Cervical (neck) Placement

Breathing 

Deep, focused breathing is a proven tool to reduce stress in the body. When you breathe deeply a message is sent to the brain to calm down and relax. The brain then sends this message to the body. An increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.

The remaining four principles, Pelvic Placement, Ribcage Placement, Scapular Stability and Placement, Cervical (neck) Placement are all designed to create a well aligned, strong, and healthy body. When applying them correctly to each movement, along with the breathing, there is little time to think of anything else.  The random thoughts, lists, and worries take a back seat as you listen to the instructor and focus on your body.

So when was the last time you did something just for you that would improve your health, both mentally and physically?  Come try out a class and see what Stott Pilates can do for you!

For more information contact Robby or Nicki @ 208.529.8600

A-lways A-ctive C-ore Photo Challenge Week 1

It has been so fun seeing everyone's great Instagram pics!

These are our favs from week one.  

It is never to let to join us in some Insta-fun!

Seize the Day

Sweat

On the Run

Worth It

Core

Makes me Smile

Gratitude

Let us know your favorite!

Please comment below...

Core...

Google the word "CORE" and see what pops up. With all these "definitions", which ones address the core we talk about in the center of our bodies?  We hear the term all the time, but how many really know what the human CORE is? Major muscles include: - pelvic floor muscles - transversus abdominis - multifidus - internal and external obliques - rectus abdominis - erector spinae  - diaphragm.  Minor core muscles include:  - latissimus dorsi - gluteus maximus - trapezius. For the purpose of this article, consider just the abdominals. Have you seen the "Dog Whisperer"?  He reinforces the importance of a pack leader. Just like dogs...your abs will respond better if they have a strong and concise leader.  Tune into your inner "Ab Whisperer" to find out just where and what the core muscles are and how to tap into them. Think of the Rectus Abdominis (your six pack muscle) like a Rottweiler - It is big and strong and knows its job.  It holds the body upright and flexes the trunk forward. Because it is so big, it thinks it should be the pack leader...it shouldn't. Now consider the Obliques. compare them to a Grey Hound, these babies can move!  They help the Rectus Abdominis flex the trunk forward, they also flex it to the side, and rotate the trunk. They are your boogie muscles. They are mobile, and like to work! But again...they are not the pack leader. The one we want to be the pack leader is your Transverse Abdominis.: the Chihuahua, small and protective. It is like shrink wrap around your organs and lumbar spine and works to support and stabilize the lower back, organs. It is the power house. When you can find your Transverse Abdominis or corset muscle AND fire into the abdominals correctly, strength, stability, balance, and endurance all increase. I know for me, this is the "core" reason I exercise. While the aesthetics of great toned abs are a plus, the ability to move efficiently and effectively become more and more important as we age.  Those 1000 crunches are not going to be enough if we are by-passing the leader of the pack. Learn more and schedule a free consultation by contacting: Robby or Nicki 208.529.8600

STOTT PILATES Principles - Cervical Placement... a.k.a. What the Neck???

Do you refuse to do ab work because it hurts your neck?  

All I can say to help you is..

If you feel ab work in your neck, you are doing it wrong!

I know...seems obvious! But this is the complaint we hear constantly.

In most cases, the cervical spine (neck) should follow the line of the spine.

If you are flexed forward, your head should follow.

If you are extended back, your head should follow.

Again...seems obvious! 

But next time you walk around the gym, watch how people work their abs.  

They often: 

jut the chin forward 

(taking the neck forward of the line of the spine) 

or

push the chin to the chest 

(over flexing the neck)

The top two vertebrae are the only ones that should move to "balance" the head on top of the spine. Think of barely dropping the chin and lengthening the back of the neck.  It is just a slight head nod.

From there, the rib cage should slide toward the belly button to flex the body.... i.e. lift the upper body off the mat, curl the upper body forward, bending you from the rib cage, not the neck!

"A few well designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion."  
~Joseph Pilates

In other words,

Why do hundreds of crunches when doing a few 

quality repetitions will create a stronger core?

It is my belief, if you are going to 

"Just Do It" 

Do it RIGHT!

Follow this link to learn more about Cervical (Neck) Placement

and

Sign up now for a FREE INTRODUCTORY CLASS for more info.

STOTT PILATES Principles - Shoulder Stability

Moving up the body, we reach the shoulders.  The shoulder blades lack direct bony attachment to the ribs and spine. This creates a lot of mobility.

Shoulder blades

- rotate up and down 

- elevate and depress

-  retract and protract...










and wing...












"Stabilizing the scapulae on the rib cage is as important as contracting the abdominals during the initiation of every exercise. When this is not done, there is a tendency to overwork the upper trapezius and the other muscles around the neck and upper shoulders.

"Be aware of scapular stabilization at all times:
a) when the spine is neutral and the arms are resting
b) when the spine is flexing or extending
c) when the arms are moving in any direction.

"Although the scapulae move with the arms, a sense of stability, not rigidity, should always be maintained."
  - STOTT PILATES Techinical Manuals

Follow this link to learn more about Shoulder Stability

and

Sign up now for a FREE INTRODUCTORY CLASS for more info.

STOTT PILATES Principles - Rib Cage Placement

I realize some things have changed since I had my last of five kids 16 years ago.  Maybe more information is given, (please let me know if your experience was different!) I am 5'2" tall (short) and there just wasn't very many places my babies could go besides straight out in front of me.  My rib cage had to expand to make room for the sweet little bundles.  I remember asking if my rib cage would ever go back to normal and was not given any encouragement that it would.

Now I know better! I am more slender through my rib cage post children than I was pre.  Why? It is from Pilates!  The awareness that comes from learning to hold myself correctly brought those ribs down to a nice little size.

MEN! Don't thing that Rib Cage Placement doesn't apply to you just because you don't bear children!

Everyone's abdominal wall attaches to the lower ribs and affects the alignment of the thoracic spine.  If you are not recruiting the abdominal wall, you can create instabilities in your upper back.

Another added benefit is the definition you start to see in your obliques!  Give it a try!

Follow this link to learn more about Rib Cage Placement

and

Sign up now for a FREE INTRODUCTORY CLASS for more info.

Insta FUN 31-Day Photo Challenge

We are so excited about this photo challenge and can't wait to see all your photos and ideas!  Check back often to see our favorites! At the end of the month, we will vote for our favs and award prizes to the top three. If you have any questions, just comment below and we will do our best to help you.