Category: Pilates

Pilates Versus Yoga

On By bbpt1In BBPT Health Tip, Core Stability, diastasis recti, education, fitness, Guest blogger, Pilates, sports, strength, Uncategorized, YogaLeave a comment

Pilates vs. Yoga Kierstin Elliott, Certified in Stott Pilates

kierstin-and-amy-e1519325647124.jpg

As a pilates instructor, I am often asked the question, “How is pilates different from yoga?” Although there are many similarities between the two practices, such as developing strength and flexibility, the differences are quite substantial.

Yoga is an ancient practice that has long been established throughout Indian culture. One major factor that sets yoga apart from pilates is the spiritual element. For many, yoga promotes an environment of self awareness in mind, body, and spirit. Although there are various styles of yoga, ranging from the lively flow of Vinyasa to the meditative holds of Yin, you have the freedom to explore and evolve the limitations of your body and mind within the practice.

Pilates is a more recent method of movement created by Joseph Pilates as a form of rehabilitation and was introduced to the States in 1920. Pilates wanted to create a practice in which injured soldiers could quickly rehab with bio-mechanics. Therefore, the apparatus’ used in the practice such as the Cadillac and Reformer, closely resemble hospital beds with springs, pulleys, and slings. Pilates is focused primarily on restoring the natural curves of the spine using these 8 founding principles: breath, concentration, control, centering, flow, alignment, precision and relaxation.

Both pilates and yoga offer numerous health benefits for the mind and body in addition to complimenting each other quite well. If you are looking for a more spiritual or meditative connection through movement, yoga is the choice for you. If you are looking to strengthen your core and improve posture, pilates will be right up your alley. Give them both a try and see what makes the most sense for your body. Finding a practice that not only feels good, but one that you also enjoy, is important for maintaining consistency and progress. Only with commitment and dedication to your practice will you discover the stronger, healthier, and happier version of you!

 

kierstinbbpt_smKierstin Elliot currently teaches Pilates at Beyond Basics Physical, Flex, Kinespirit, and offers in home training. Call the office at Beyond Basics at 212-354-2622 for more information on Kierstin!

Pilates Blog: Balanced Muscle Development

On By bbpt1In BBPT Health Tip, fitness, Health, Pilates, running, UncategorizedLeave a comment

Denise Small  PT, DPT

In today’s Pilates’s blog, we will discuss another of the eight movement principles, Balanced Muscle Development. Using the example of the Pilates swan, we can see how both the front and back of the body are benefitting from the movement.  As we inhale and move our spines into extension, the back of the body, including the spinal muscles, glutes, and hamstrings are lengthening down toward the feet, while the abdominal muscles are lifting in and up towards the breast bone.  Both the back and the front of the body work in opposition to create balance in the body.  We give this exercise often in our practice at Beyond Basics to counter the shortening of the abdominal muscles that occurs with prolonged sitting. When the abdominal muscles shorten, they pull on the fascia of the external genitalia and pelvic floor muscles, contributing to their tightness. Have your PT take you through this exercise on your next visit to feel the full effects of the exercise. Or make an appointment with me for a one-on-one Pilates session.  Your body will thank you!

 

Swan
Jessica Babich PT, DPT demonstrating the swan

Pilates Blog – Concentration

On By bbpt1In BBPT Health Tip, education, Health, Pilates, relaxation, UncategorizedLeave a comment

DeniseDenise Small, DPT

Every Wednesday the PTs at Beyond Basics are fortunate enough to listen to lectures from medical professionals who specialize in pelvic pain.  One of my favorite lectures was given by Melissa Farmer, PhD,  a clinical psychologist who specializes in how the brain changes overtime in response to chronic pain.  Melissa spoke about a lot of wonderful things that are being found through research; however the thing that was most interesting to me, was not only that the brain can change in response to persistent pain, but, that the brain can change back to its pre-pain functional self! One of the ways that this can be done is through focused movement.  That is, thoughtful, pain- free movement focused around the area that normally causes pain.  This revelation was very meaningful to me, as one of the basic Pilates movement principles is Concentration.  Pilates believed that if your mind was fully focused on performing the given exercise, you would only need to perform a few repetitions to feel the benefit.  This is very important for patients suffering from chronic pain, as they do not need to exercise to the point of pain to see the benefits. One of the exercises that exemplifies this belief is the Pelvic Clock. The pelvic clock both mobilizes and lengthens the pelvic floor muscles while simultaneously bringing tone to the abdomen. In addition, the movement is very small and specific and requires one’s full concentration. So, it is a great way to directly address the potential causes of pelvic pain, without causing pain in the process!

To begin, lie on your back with your knees bent. See, in your mind’s eye, the pelvis as the face of a clock with the top of your sacrum being 12 o’clock and your tailbone being 6 o’clock. Slowly move from each number as smoothly as possible, while seeing your sitz bones widen as your tailbone drops to 6 o’clock and your sitz bones narrow as you move to 12 o’clock. You can also combine the movement and breath as we have in our other Pilates blogs by inhaling as you move to 6 o’clock and exhaling as you move to 12 o’clock.  If you have any questions, have your PT take you through this exercise on your next visit, or come see me for a private Pilates session. Your Body and Brain will thank you.

Pilates Blog: Centering

On By bbpt1In BBPT Health Tip, Core Stability, Pilates, Uncategorized2 Comments

Denise Small, PT, DPT

In today’s Pilates blog, we are going to discuss the basic principle of Centering.  Pilates used the word centering to refer to the “core” musculature.  He believed that all movements should radiate out of the core for maximum stability.  There is a lot of use of the word “core” in exercise literature. However, no one ever discusses what that actual means. In the Pilates method, the “core” refers to the diaphragm, the pelvic floor, the deep spinal muscles, and the transverse abdominus.  The transverse abdominus is a deep abdominal muscle that is attached to our pelvic bones in a horizontal fashion, from one hip bone to the other. One way to find these muscles is by breathing, as all the core muscles are attached to the diaphragm and ribs via fascial connections.

Try this exercise to find your “core.”  Lie on your back with your knees bent. If you need, you can have a small pillow under your head for support.  Now, imagine that you have a small, helium filled balloon in your abdomen behind your navel.  As you inhale see the balloon expand. As you exhale, imagine the balloon being hugged by your navel and your spine, simultaneously.  On your next exhale keep that image of hugging the balloon as it floats up into your ribcage.   This image incorporates the three dimensions of our torso, aka the “core” of our body.

ballon

There is no need to think of contracting individual muscles. Just keep this vision in mind and you will have a wonderfully functional core.  Go over this exercise with your PT in your next session, or come see me for a private session at Beyond Basics. Your body, and your core, will thank you!

Join Denise Small PT, DPT on July 6th for a Free Pilates Class

On By bbpt1In Core Stability, fitness, free seminar, Men's Health, Pilates, Uncategorized, Women's HealthLeave a comment

denise

Fiona McMahon, PT, DPT

Denise has not 1 but 2 hats here at Beyond Basics Physical Therapy. Not only is she a Doctor of Physical Therapy, specializing in functional manual therapy, orthopedics and pelvic floor conditions, she is also a certified Pilates instructor. Through the years she has worked to combine her passions to produce an outstanding Pilates program tailor made for individuals suffering from any pain condition and to help them become more functional and back to their exercise routine.

On July 6th at 7pm, Denise will be sharing her expertise with the public by offering a FREE gentle pilates class here at Beyond Basics. In this class participants will “ examine the interconnectedness of [their] own functional anatomy to move through and around [their] current fitness barriers”

To get a flavor of what Denise has to offer check out her blog posts bellow. If you are interested in attending the class, please RSVP here. Learn more about the Pilates program and the physical therapy program by clicking here.

Check Out Denise’s Blogs Here:

Pilates Blog- Rhythm- Coordination of Breath and Movement

The use of Breath in the Pilates Method 

Benefits of Pilates with Pain Conditions

Summer Movement Class

Beyond Basics Physical Therapy: Free Movement Classes are Here

On By bbpt1In Core Stability, fitness, free seminar, meditation, Pilates, Uncategorized, YogaLeave a comment

Summer Movement ClassFiona McMahon PT, DPT

It’s summer in the city and maybe the air isn’t the only thing that’s a little stagnant? Could your workout routine use some updating? Are you itching to try something new like yoga, pilates, meditation, or tai chi? Have you been hesitant to try something new because you are nervous because of a past injury or pain condition? It’s time to take the leap and broaden your workout horizons with classes taught by practitioners with decades of combined experience in working with patients with acute and chronic pain conditions and sports and dance injuries. Take some time to read a little bit about this summer’s offerings and see if there is a right fit for you!

On July 6th at 7pm we will be offering gentle Pilates with Denise Small PT, DPT. Denise is a physical therapist at Beyond Basics Physical Therapy, who specializes in the treatment of orthopedic conditions and pelvic pain. She also is a certified Pilates instructor and combines both physical therapy and Pilates to help patients move throughout their world with increased strength and endurance, and with less pain. Denise is also a frequent contributor to the blog. Take some time to check out her recent articles,  on the Coordination of Breath and Movement, the use of Breath in in the Pilates Method, The Benefits of Pilates with Pain Conditions, and check out our Pilates program here.

On July 13th at 7pm, Dr. Deborah Coady MD will be leading a gentle Tai Chi class designed to reduce stress, improve balance, and improve many other health conditions. Dr. Coady is a pioneer in the treatment of chronic pelvic pain and has a keen interest in the power of movement in aiding healing.

On July 20th at 7pm join Anne Taylor for Yoga. Anne teaches all over New York City and has worked with Beyond Basics Physical Therapy for years to offer private and group restorative classes for men and women with pelvic floor dysfunction.

Our last class is on July 27th at 7pm and will be lead by Ryanne Glasper PT, DPT. Ryanne will be offering a medication class to help you learn how to focus and calm the mind. Ryanne works at Beyond Basics specializing in orthopedics, dance medicine, and pelvic floor dysfunction. Ryanne is also a certified yoga instructor and has studied the Franklin Method through the Feldenkrais Institute.

If any of these classes interest you, click here to register today!

Pilates Blog- Rhythm- Coordination of Breath and Movement

On By bbpt1In BBPT Health Tip, Core Stability, fitness, male pelvic pain, Men's Health, Pilates, relaxation, strength, Uncategorized, Women's Health2 Comments

PilatesDenise Small, PT, DPT

Today’s Pilates blog will focus on another basic movement principle of the Pilates method, Whole Body Movement.

In the last blog, I wrote about the importance of breathing three dimensionally, both expanding and contracting your abdomen and ribcage when breathing. Joseph Pilates wanted to help exaggerate these physiologic functions with movement, to help bring better awareness of these functions to one’s consciousness. He did that by coordinating both whole body movement and breathing. For example, when one inhales, the ribs and sternum move up and out, like a water pump or the handle on a bucket. You can feel this action by placing your hands on the outside of your ribcage, or on your sternum, as you inhale. When the ribs move up and out or the sternum lifts, the spine also extends because of the physical connection of the ribs into the spine. So, when Pilates gave a movement that involved spinal extension, like cow pose, he encouraged his students to inhale.

Conversely, when one exhales the opposite happens, and the ribs move in and down. When the ribs move in and down, this helps facilitate spinal flexion, because of the ribs physical connection to the spine. So, when Pilates gave a movement involving spinal flexion, he encouraged his students to exhale.

The result is inhalation with ribcage expansion and spinal extension, and exhalation with ribcage compression and spinal flexion. By coordinating the ribcage and spinal movement with the breath, you can maximize your air intake and expulsion. In addition, by coordinating your breath and movement, your body can more easily access its natural rhythms, calming the nervous system and promoting relaxation and healing.

Give it a try in your seat at work. Or come to Beyond Basics and visit me for a Pilates private!