We often talk about finding the mechanism of the pathology in our patients and clients.  When it comes to such pathologies as cervical and lumbar spine and shoulder, the thoracic spine is often ignored.  Sometimes very simple assessment of the mobility of the thoracic spine and related rib movements can significantly reduce symptoms of common pathologies of the cervical spine, lumbar spine and/or shoulder complex. 

If a client presents with impaired mobility and coordination of the thoracic spine and rib cage; it can manifest in limitations of scapular mobility leading to impingement injuries like rotator cuff tendinitis and even tears.  Therefore, when we restore the mobility and teach our clients to integrate scapular rhythms, the stress to the rotator cuff and other shoulder structures decreases dramatically.  A lack of thoracic mobility can also lead to instability in the shoulder complex, secondary to excessive movement and forces having to pass through the glenohumeral joint instead of being distributed into the thorax through the scapula and clavicle. 

Thoracic hypomobility can also be the cause of (or lead to) excessive movement of the lumbar and/or cervical segments often resulting in disk disease, degenerative diseases and even surgery.  Simply changing the strategy to move from a few more spinal segments can reduce the irritating force that perpetuates the injury.

The take home message is that “Distribution of Movement Equals Distribution of Force”.  This reminds us of Polestar’s Principles of Movement where we want to establish axial elongation and spine articulation to improve the arthrokinematics of the joints and decrease harmful forces that limit our performance.

Wishing you improvement through movement!

Dr. Brent

The sessions are both serious and fun and while Monica has an eye for what my specific body needs, she also incorporates a welcoming, playful attitude towards the issue of personal fitness.  She knows very well what each of us needs to go to the next level, and she appropriately challenges us to keep trying.  Monica executes customized plans for every client with the skill of a master teacher, analyzing the scope and sequence of the Pilates exercises and breaking down the movements when necessary.  She easily customizes the instruction to fit our particular needs and levels of motivation, and within a group session, can successfully instruct 2 – 4 individuals who have varying concerns and levels of ability.

I have personally witnessed Monica assisting clients who come in with injuries.  Whether individuals have knee, hip or back injuries, Monica has made a positive difference in the quality of their lives.  She zeroes in on the particular complaints and assists clients in helping them learn how to strengthen or adapt to their unique situations.  Monica works hard to meet each person’s individual needs and will come back week after week equipped with revised or new exercises to try to change their physical conditions.

More than anything, Monica believes that Pilates not only changes the physical dimensions of people’s lives, but also enhances our emotional and mental attitudes by building on success.  Each session is planned to enable clients to be successful, to feel good about our bodies, and the improved strength, agility and posture that follow.  Whether we make small or big changes, Monica is there – rooting us on, supporting us in every way possible.  She is our eternal cheerleader and supporter of our personal fitness and well being, believing in us even though we still at times carry our small seeds of doubt.

                                                                                    – Becky Breed

As a mother of a young child, I have limited time to spend exercising,
and pilates is a great investment of time.  I am thankful for Monica’s
encouragement and patience.  The sessions are always fun and it’s good
to see Monica, Cary and Ellen each week.

  1.. Pilates has increased my muscle tone.
  2.. Pilates has made me more flexible.
  3.. Pilates has improved my posture.
  4.. Pilates has improved my balance.
  5.. Pilates has pretty much eliminated the pain that I often suffered in
my lower back.
  6.. Pilates has increased my body awareness.
  7.. Pilates has helped my concentration because I have to focus on how I
am moving during each exercise.
  8.. Pilates is energizing and has boosted my self-esteem, because I am
always amazed at the end of a workout what exercises my body was actually
able to perform.
  9.. Pilates has helped to strengthen my core definitely making my stomach
leaner and more defined.
  10.. Pilates is fun—the equipment is like a playground for grown-ups!

Having taught Pilates for over ten years, I thought of 8 simple things that would help my clients have a more successful Pilates session.

1.) you must relax. Relaxing is the first step of every Pilates workout.

2) you must focus. The mind is the one that builds the body.

3) you must breath correctly. You must breath from your diaphragm while doing the Pilates exercises. This kind of breathing works out the muscles found between your ribs.

4) you must have a good body posture while doing the Pilates exercises. Having a good posture enables you to exercise the skeletal muscles which in turn ensures a good body posture all day long.

5) center your body. That way you will protect your tense areas and avoid workout injuries.

6) you must coordinate your movements with your breathing and keeping a good body posture.

7) you must do fluid movements done with grace and control. They also must be done right.

you must increase the strength of your muscles gradually. Having a good stable position while working out is a must. You should do only the exercises for which you have the strength.

In the next several weeks, I am going to post some personal testimonies from my existing clients.  I thought it may be interesting to hear from some of your friends and colleagues on how Pilates has affected them.  Enjoy!

The most common knee ailment women experience is a stretched or torn anterior cruciate ligament (ACL). The ACL is a short band of ropy connective tissue that extends from the back of the thigh bone (femur) to the front of the shin bone (tibia). It prevents hyperextension and excessive rotation of the knee joint and stabilizes the knee. Symptoms include a popping sound in your leg or a feeling that something has snapped in your knee. Then there’s the pain, rapid swelling and the feeling that your leg is buckling when you put weight on it.

Tears to the ACL–as well as other types of knee injuries–can be, well, a real pain. Regardless of the specific problem, a sore or injured knee directly interferes with your quality of life because this joint is the basis for our mobility. An injury can also put the rest of the body in danger by forcing you to compensate for your weakness.

Doing exercises for the muscles surrounding the knee joints will help with giving strength to the knees. Keep one simple rule in mind… no deep knee bends if you have weak knees or pain in the knees. Wall squat is a good exercise to strengthen the major muscles in the front of the thigh. While you perform the wall squat look at your hip, knee and ankle alignment. Make sure the knees are not rotating inward or outward, but just pointing straight forward from the hip bones. Keep weight to your heels and this will transfer the workload to the thighs and buttocks.

Bridging is a great exercise for the hambstrings, the opposite muscle groups to the quadriceps or the thigh muscles. Sidelying leg circles on the reformer will aid in the pelvis stability and the inner and outer thigh muscles as well.

Flexibility plays an important role in the health of your knees. All it takes is for the quadriceps or the hamstrings to be tight, and the knee joint can take take the brunt. Make sure all Pilates or workout sessions follow with adequate stretching. Here’s to healthy knees!

So, this week, let’s focus on WEAK HIPS! Let’s see if you have weak hips. Do a single-leg squat. If your knee collapses further inside than your big toes, it’s time to strengthen the hip abductor and flex muscles.

During activities like walking or running, your foot rolls inward when it hits to ground. To maintain proper alignment, your knee and lower leg roll too. Everybody does this to a certain degree, it’s natural body mechanics. Whether your foot rolls a little or a lot depends on your hips. If the muscles are weak, they can’t stabilize your legs, resulting in greater rolling. Which could then lead to .. KNEE PAIN. Weak hip muscles shift the strain onto your knees to keep your lower legs in alignment. This increase your risk of irritating these muscles and tendons.

I’ve successfully helped clients to stabilize the pelvis and strengthen the surrounding hip muscles using the “leg circles” on the reformer. The same exercise can also be done on the trapeze table and in a sidelying position. The mat Pilates exercise called the “side kicks” are also a great way to strengthen the hip muscles and support the pelvis. Bridging is another phenominal exercise used for improving stability in the hip and pelvis. Bridging is also great for spinal articulation (another blog altogether!)

Certain exercise injuries go hand in hand..get one, and the other’s not far behind. Find out what problems you’re at risk for and how to head off future aches and pains. You have heard the phrase “the leg bone’s connected to the knee bone.” Well, that’s the reson one injury puts you at risk for developing another. Everything is “connected”. Let’s talk about KNEE PAINS next time.