Date: 12/7/99 10:33 PM Received: 12/8/99 10:32 AM From: Joseph Pilates Discussion Group, list@bodymind.net To: Joseph Pilates Discussion Group, list@bodymind.net http://www.bodymind.net Matwork, Exercises, and Equipment Developed by Joe/Clara Pilates This digest contains the following messages: 1. Re: Pregnancy 2. RE: back pain induced by pilates 3. Re: Joseph Pilates Discussion Group #5 4. Re: Pregnancy 5. Re: Pregnancy 6. Re: Pregnancy 7. Re: Pregnancy 8. SI problems 9. Re: Pregnancy 10. re: low back pain 11. Pregnancy -------------------- 1 -------------------- Date: Thu, 25 Nov 1999 07:18:57 -0800 From: "Peggy Cuthbert" Subject: Re: Pregnancy Dear Eric, I do happen to know a great deal about the Pilates method, because I am a qualified instructor. What I was doing in my email was expressing my frustration, as a pregnant woman, at the information (and misinformation) floating around about exercising during pregnancy. I was only summarizing what had been posted in this discussion group, things I have been told by other Pilates instructors and doctors, and things I have read. I know Pilates, but pregnancy is new to me. I too, worked out throughout my first trimester (and continue to now in my 8th month) but was surprised to read the posting from "Hilda" who had been told by her doctor not to work her abdominals in the 1st trimester for fear of miscarriage! No, I am not saying that you shouldn't lie on your back at all during pregnancy! (did you read my email?) What I said was that I have been told (by my doctor) that during pregnancy you should "limit or eliminate time spent lying on back". I'm still doing mat and reformer work, so obviously I didn't listen. As a dancer and Pilates instructor I have always listened to my own body and know it well. But, during pregnancy nothing is the same. With so many people saying don't do this or that, because it could be dangerous for the baby... you can't help but listen to them and your own doubts and fears. I think I know my own body, but how well do I know this new body inside of me? My search for knowledge about exercise during pregnancy has only produced frustration at the conflicting information I have uncovered, because no one seems to know for certain. Peggy -----Original Message----- From: Joseph Pilates Discussion Group To: Joseph Pilates Discussion Group Date: November 24, 1999 6:36 PM Subject: Re: Pregnancy >http://www.bodymind.net >Matwork, Exercises, and Equipment Developed by Joe/Clara Pilates > > >Date: Wed, 24 Nov 1999 05:45:50 EST >From: Aeropilate@aol.com >Subject: Re: Pregnancy > >Dear Peggy > >I don't know where you got your information from, but I've had clients >workout through thier first trimester with a breeze. > >Are you also saying that pregant women don't lie on their backs at all? The >amount of time spent on the back during exercises such as footwork are not >going to harm the the majority of people. > >No, pregnancy is not the time to start an exercise program, but there are >many women doing full aerobic classes during their pregnancies. And if they >are strong enough to do it, why should a pregnant woman stop her Pilates >workout. > >It also seems to me that you really know very little of the work. Maybe what >you picked up from videos. With the Wunda Chair, Electric Chair, Ped a Pull, >Cadillac and Reformer, there are still so many exercises that can be done for >pregnant woman. Yes some with modifications, but every client usually uses >some modifications because most people are not strong enough to do the >complete body of Joe's work.(not even me and I am an ex dancer, gymnast and >aerobic champion!) > >I would really recommend going to see a trainer and to work with a qualified >instructor during pregnancy. And remember, as with every other exerciser now >doing Pilates work, it's about your body and what makes you feel good. A >doctor or a book does not know your body. Listen to it because that what >Pilates is really about. > >Good Luck > >Eric Hubert >BodyThoughts > >Munich, Germany >aeropilate@aol.com > > >To subscribe or unsubscribe, send a message to list@bodymind.net >Individual messages: Set Subject = SUBSCRIBE (or UNSUBSCRIBE) >Grouped messages: Set Subject = SUBSCRIBE DIGEST (or UNSUBSCRIBE DIGEST). >__________________________________________________________________ > -------------------- 2 -------------------- Date: Fri, 26 Nov 1999 05:35:16 +1100 From: "Magndata Mail" Subject: RE: back pain induced by pilates Wendy, Please contact The Pilates Institute of Australiasia for instructor training courses on 02 9267 8223. Please also call me at the same number regarding the PAC and back pain management, I can guide you through itore specifically than in the book. Regards Allan Menezes Pilates Institute of Australasia --------------------------------------------------------------------------- - ------------- The Pilates Institute of Australasia www.pilates.net now has 7 videos available to compliment its book, "The Complete Guide to the Pilates Method". A new product is also available for ankle joint flexibility - StretchIt! See www.shopbuilder.com/pilates for more information and to order. --------------------------------------------------------------------------- - -------------- -----Original Message----- From: Joseph Pilates Discussion Group [mailto:list@bodymind.net] Sent: Thursday, 25 November 1999 13:20 To: Joseph Pilates Discussion Group Subject: RE: back pain induced by pilates > Subject: back pain induced by pilates > > Dear group, > > I am really keen to continue with pilates as > instinctively I feel that it will really help me in > the long run but I'm concerned that every time I do > some Pilates it brings on a delayed onset of low back > pain ( I have a stiff L4,5 S1 and hypermobile segment > above). > > I am a physiotherapist and I have quite a heavy job > involving lots of manual handling and I cope with this > physically by keeping my abdominals strong mainly with > crunches/obliques etc, however my transversus I think > is really weak. I did a weekend course in Pilates and > I believed that this was the solution for my own back > instability. I then bought a book on mat work and > have tried several times to perfect the 'PAC' (perfect > abdominal curl) among other exercises but I keep > getting put off with back pain. I am concerned that > the exercises are all in flexion and often for > prolonged periods of time with no L/S extension at > all. I then thought that I should seek some > professional advice and got some individual tuition. > We did again mainly mat work but also some reformer > work + some stretches into flexion. And again I got > back pain the next day. > > Is this common with beginners?? Should I push on with > the mat work and as I get stronger the pain might > subside?? Can anyone suggest some extension exercises > or advise me on which flexion exercises to avoid?? Am > I doing too much too fast?? > > I'm also interested in doing an instructor course in > Sydney Australia. Can anyone recommend one? > > Thanks in advance > > Wendy > > > > ===== > Wendy Robinson > robinsonwe@yahoo.com > __________________________________________________ > Do You Yahoo!? > Bid and sell for free at http://auctions.yahoo.com > > > To subscribe or unsubscribe, send a message to list@bodymind.net > Individual messages: Set Subject = SUBSCRIBE (or UNSUBSCRIBE) > Grouped messages: Set Subject = SUBSCRIBE DIGEST (or UNSUBSCRIBE DIGEST). > __________________________________________________________________ > > To subscribe or unsubscribe, send a message to list@bodymind.net Individual messages: Set Subject = SUBSCRIBE (or UNSUBSCRIBE) Grouped messages: Set Subject = SUBSCRIBE DIGEST (or UNSUBSCRIBE DIGEST). __________________________________________________________________ -------------------- 3 -------------------- Date: Sat, 27 Nov 1999 08:27:17 -0800 From: "Stephanie Rasband" Subject: Re: Joseph Pilates Discussion Group #5 For Sale: Current Concepts Personal Reformer as seen on their website. Barely used, in excellent condition. $800 OBO. I live in West Los Angeles, you must arrange for pick-up. Contact me at Stephr123@earthlink.net -- Stephanie **For interesting and motivational books, links and articles, check out my web page at www.Courage2Change.com -------------------- 4 -------------------- Date: Sat, 27 Nov 1999 14:52:23 EST From: Aeropilate@aol.com Subject: Re: Pregnancy Dear Peggy I'm sorry if I took your short email out of context. I hope you understand I am only trying to reenforce that are are plenty of exercises in the Pilates repertoire for pregnancy. I think you misunderstand me that I am not saying you are not a qualified instructor. What I am saying is that pregnancy cases should be handled on a case per case basis. No pregnant woman is the same, as no client is the same. So why are we taking advice over the internet about so seriously when if you have individual questions about pregnancy and exercise why not just call an expert such as Julie Tupler herself. Doctors say alot and I don't discount their advice, but I do find a lot that don't know our work. I also say that we as professionals must keep on top of these cases before we take them on in our studios. We are fitness professionals, are we not? You may not have the other equipement available to you, but I do find some of the exercises I mentioned eaelier on the chair, peda pull etc to be wonderful alternatives for pregnant woman along with a lot of the work up against the wall that Gorden and Lynn have pubished in their Body Control book. Good Luck with your new baby! Eric Hubert -------------------- 5 -------------------- Date: Sat, 27 Nov 1999 16:05:43 -0500 From: "Lisa Mercer" Subject: Re: Pregnancy Okay, I know that I' ve posted a reply to this thread before, but as a certified Pilates Mat instructor and a pre-natal exercise instructor I must reiterate that #1: NO TWO PREGNANCIES ARE THE SAME!!: The research done on pre-natal exercise is, for the most part,inconclusive! How many of you would volunteer for an experiment that involved seeing how hard you can exercise before you miscarry or give birth to a brain-damaged kid?It is for this reason that prenatal exercise research is done on PREGNANT SHEEP!!I have taken some women through 3 pregnancies and each was totally different.With this in mind, how can anyone be a self-proclaimed expert and claim that what worked in their pregnancy is what will work for everybody?First' a few facts:In SOME PREGNANCIES the ba by is to close to the vena-cava, which controls the flow of blood from the heart to the legs. If this occurs, the woman will feel out of breath when lying on her back. If this happens, have your client roll on to her left side; this will bring the flow of blood back to normal.IF your client develops a split in her linea alba, abdominal exercises are not reccommended. The big issue with pre-natal exercise is the fact that since some women are getting pregnant later in life, miscarriages are more common. This is probably NOT related to the type of exercise that she did. The problem is the fact that there are too many MY lawyers willing to capitilize on her vulnerability. If a women's doctor insists that their is something that she should'nt do, i would advise covering your legal butt and complying' even if you don't agree. Otherwise, take advantage of the fact that practising Pilates makes us more intuned to our bodies, and your client can probably tell you if she feels uncomfortable. Good LuckLisa ----- Original Message ----- From: Joseph Pilates Discussion Group To: Joseph Pilates Discussion Group Sent: Saturday, November 27, 1999 1:29 PM Subject: Re: Pregnancy > http://www.bodymind.net > Matwork, Exercises, and Equipment Developed by Joe/Clara Pilates > > > Date: Thu, 25 Nov 1999 07:18:57 -0800 > From: "Peggy Cuthbert" > Subject: Re: Pregnancy > > Dear Eric, > > I do happen to know a great deal about the Pilates method, because I am a > qualified instructor. What I was doing in my email was expressing my > frustration, as a pregnant woman, at the information (and misinformation) > floating around about exercising during pregnancy. I was only summarizing > what had been posted in this discussion group, things I have been told by > other Pilates instructors and doctors, and things I have read. I know > Pilates, but pregnancy is new to me. > > I too, worked out throughout my first trimester (and continue to now in my > 8th month) but was surprised to read the posting from "Hilda" who had been > told by her doctor not to work her abdominals in the 1st trimester for fear > of miscarriage! > > No, I am not saying that you shouldn't lie on your back at all during > pregnancy! (did you read my email?) What I said was that I have been told > (by my doctor) that during pregnancy you should "limit or eliminate time > spent lying on back". I'm still doing mat and reformer work, so obviously I > didn't listen. > > As a dancer and Pilates instructor I have always listened to my own body and > know it well. But, during pregnancy nothing is the same. With so many > people saying don't do this or that, because it could be dangerous for the > baby... you can't help but listen to them and your own doubts and fears. I > think I know my own body, but how well do I know this new body inside of me? > My search for knowledge about exercise during pregnancy has only produced > frustration at the conflicting information I have uncovered, because no one > seems to know for certain. > > Peggy > > -----Original Message----- > From: Joseph Pilates Discussion Group > To: Joseph Pilates Discussion Group > Date: November 24, 1999 6:36 PM > Subject: Re: Pregnancy > > > >http://www.bodymind.net > >Matwork, Exercises, and Equipment Developed by Joe/Clara Pilates > > > > > >Date: Wed, 24 Nov 1999 05:45:50 EST > >From: Aeropilate@aol.com > >Subject: Re: Pregnancy > > > >Dear Peggy > > > >I don't know where you got your information from, but I've had clients > >workout through thier first trimester with a breeze. > > > >Are you also saying that pregant women don't lie on their backs at all? > The > >amount of time spent on the back during exercises such as footwork are not > >going to harm the the majority of people. > > > >No, pregnancy is not the time to start an exercise program, but there are > >many women doing full aerobic classes during their pregnancies. And if > they > >are strong enough to do it, why should a pregnant woman stop her Pilates > >workout. > > > >It also seems to me that you really know very little of the work. Maybe > what > >you picked up from videos. With the Wunda Chair, Electric Chair, Ped a > Pull, > >Cadillac and Reformer, there are still so many exercises that can be done > for > >pregnant woman. Yes some with modifications, but every client usually uses > >some modifications because most people are not strong enough to do the > >complete body of Joe's work.(not even me and I am an ex dancer, gymnast and > >aerobic champion!) > > > >I would really recommend going to see a trainer and to work with a > qualified > >instructor during pregnancy. And remember, as with every other exerciser > now > >doing Pilates work, it's about your body and what makes you feel good. A > >doctor or a book does not know your body. Listen to it because that what > >Pilates is really about. > > > >Good Luck > > > >Eric Hubert > >BodyThoughts > > > >Munich, Germany > >aeropilate@aol.com > > > > > >To subscribe or unsubscribe, send a message to list@bodymind.net > >Individual messages: Set Subject = SUBSCRIBE (or UNSUBSCRIBE) > >Grouped messages: Set Subject = SUBSCRIBE DIGEST (or UNSUBSCRIBE DIGEST). > >__________________________________________________________________ > > > > > To subscribe or unsubscribe, send a message to list@bodymind.net > Individual messages: Set Subject = SUBSCRIBE (or UNSUBSCRIBE) > Grouped messages: Set Subject = SUBSCRIBE DIGEST (or UNSUBSCRIBE DIGEST). > __________________________________________________________________ > > -------------------- 6 -------------------- Date: Sun, 28 Nov 1999 13:11:51 +0100 From: "Lisa Lansing Austin" Subject: Re: Pregnancy Dear Peggy, I too understand your frustration with all the information about exercising during pregnancy - specifically the Pilates method. I was in the middle of my Pilates training (for certification) when I got pregnant. My instructor was very cautious with me and told me to be careful and to listen to my own body. She has been a pilates instructor for more than ten years, a dancer her entire life, and has herself been pregnant. She believes, and I do too, that no two women have similar pregnant experiences and exercising is a personal journey when pregnant. I had to severely modify my pilates workout when I was pregnant and had to stop most of the exercises after the second month. While I was able to continue some work, five hours or so after a workout, I experience abdominal pain and this was not a good sign. By the fourth month I experienced pain in my SI joint and had to be very careful. You're right when you say that when you're pregnant nothing is the same. A woman's body changes more in those nine months than any other time and when it came to my own workout, I had to listen to my body and not to what other people thought would be good for me. This is what my instructor encouraged more than anything - "be careful and listen to your body - don't take any chances." I, too, had been told about the fear of miscarriage during the first trimester - and I was told this by other pilates instructors in the UK who knew women who did miscarry during this time. Whether or not it was due to pilates, of course, is unknown, but most of the instructors in my area are very cautious about working with pregnant women because of their experiences. Furthermore, none of the instructors I know would take on a pregnant woman as a new client. They would only work with pregnant women if they had already been doing pilates for some time prior to getting pregnant. So, I don't believe that we as instructors can really know how a woman's body will respond to the pilates method when she's pregnant. There is a lot of conflicting information out there and at the end of the day, it's important for pilates instructors to help their clients listen to what their bodies are telling them. No body does know for certain, and I for one don't believe anyone can. I have appreciated the discussion on pregnancy and pilates and thank you for writing about it. Lisa -----Original Message----- From: Joseph Pilates Discussion Group To: Joseph Pilates Discussion Group Date: 27 November 1999 19:45 Subject: Re: Pregnancy >http://www.bodymind.net >Matwork, Exercises, and Equipment Developed by Joe/Clara Pilates > > >Date: Thu, 25 Nov 1999 07:18:57 -0800 >From: "Peggy Cuthbert" >Subject: Re: Pregnancy > >Dear Eric, > >I do happen to know a great deal about the Pilates method, because I am a >qualified instructor. What I was doing in my email was expressing my >frustration, as a pregnant woman, at the information (and misinformation) >floating around about exercising during pregnancy. I was only summarizing >what had been posted in this discussion group, things I have been told by >other Pilates instructors and doctors, and things I have read. I know >Pilates, but pregnancy is new to me. > >I too, worked out throughout my first trimester (and continue to now in my >8th month) but was surprised to read the posting from "Hilda" who had been >told by her doctor not to work her abdominals in the 1st trimester for fear >of miscarriage! > >No, I am not saying that you shouldn't lie on your back at all during >pregnancy! (did you read my email?) What I said was that I have been told >(by my doctor) that during pregnancy you should "limit or eliminate time >spent lying on back". I'm still doing mat and reformer work, so obviously I >didn't listen. > >As a dancer and Pilates instructor I have always listened to my own body and >know it well. But, during pregnancy nothing is the same. With so many >people saying don't do this or that, because it could be dangerous for the >baby... you can't help but listen to them and your own doubts and fears. I >think I know my own body, but how well do I know this new body inside of me? >My search for knowledge about exercise during pregnancy has only produced >frustration at the conflicting information I have uncovered, because no one >seems to know for certain. > >Peggy > >-----Original Message----- >From: Joseph Pilates Discussion Group >To: Joseph Pilates Discussion Group >Date: November 24, 1999 6:36 PM >Subject: Re: Pregnancy > > >>http://www.bodymind.net >>Matwork, Exercises, and Equipment Developed by Joe/Clara Pilates >> >> >>Date: Wed, 24 Nov 1999 05:45:50 EST >>From: Aeropilate@aol.com >>Subject: Re: Pregnancy >> >>Dear Peggy >> >>I don't know where you got your information from, but I've had clients >>workout through thier first trimester with a breeze. >> >>Are you also saying that pregant women don't lie on their backs at all? >The >>amount of time spent on the back during exercises such as footwork are not >>going to harm the the majority of people. >> >>No, pregnancy is not the time to start an exercise program, but there are >>many women doing full aerobic classes during their pregnancies. And if >they >>are strong enough to do it, why should a pregnant woman stop her Pilates >>workout. >> >>It also seems to me that you really know very little of the work. Maybe >what >>you picked up from videos. With the Wunda Chair, Electric Chair, Ped a >Pull, >>Cadillac and Reformer, there are still so many exercises that can be done >for >>pregnant woman. Yes some with modifications, but every client usually uses >>some modifications because most people are not strong enough to do the >>complete body of Joe's work.(not even me and I am an ex dancer, gymnast and >>aerobic champion!) >> >>I would really recommend going to see a trainer and to work with a >qualified >>instructor during pregnancy. And remember, as with every other exerciser >now >>doing Pilates work, it's about your body and what makes you feel good. A >>doctor or a book does not know your body. Listen to it because that what >>Pilates is really about. >> >>Good Luck >> >>Eric Hubert >>BodyThoughts >> >>Munich, Germany >>aeropilate@aol.com >> >> >>To subscribe or unsubscribe, send a message to list@bodymind.net >>Individual messages: Set Subject = SUBSCRIBE (or UNSUBSCRIBE) >>Grouped messages: Set Subject = SUBSCRIBE DIGEST (or UNSUBSCRIBE DIGEST). >>__________________________________________________________________ >> > > >To subscribe or unsubscribe, send a message to list@bodymind.net >Individual messages: Set Subject = SUBSCRIBE (or UNSUBSCRIBE) >Grouped messages: Set Subject = SUBSCRIBE DIGEST (or UNSUBSCRIBE DIGEST). >__________________________________________________________________ -------------------- 7 -------------------- Date: Sun, 28 Nov 1999 08:07:02 EST From: PilatesAB@aol.com Subject: Re: Pregnancy Peggy, I know exactly what you are going through. I too am a former dancer with extensive Pilates training. I had my daughter just 4 months ago and recieved alot of conflicting advice. I believe that much of this information is to protect women who suddenly begin to exercise during pregnancy having never done so before. As a person who is familiar with exercise I believe you are on the right track with just listening to your body. Any exercise that causes you to become short of breath is one you should eliminate. I did as much mat and reformer as I could up until about the last month when the heat wave here in New York kept me inside the house alot. You don't know the body inside you yet but you do know that as long as you feel good, you probably aren't causing your baby any distress. One thing I did during my pregnancy was running under water. A local gym had treadmills in the pool This was a great way to keep my core temperature down and still get a cardiovascular workout. Feel free to email me directly if you like. Good luck with your pregnancy! Alycea Ungaro (pilatesnyc@aol.com) Tribeca Bodyworks New York -------------------- 8 -------------------- Date: Sun, 28 Nov 1999 22:18:19 -0000 From: "Forrest Smith" Subject: SI problems I'm currently going through the Physical Mind certification program. My question is: I have had SI problems for quite some time and my low back actually feels more agravated after pilates. I suspect I'm not strong enough in my abdominals and my quads and hamstrings are tight. However, I've been stretching and strengthening a lot and there seems to be little relief. I've tried a number of different excercises suggested to me by veteran pilates trainers. Some worked but I can't seem to reproduce the feeling once I get home. Does anyone have suggestion for some mat or machine excercises that would help? -------------------- 9 -------------------- Date: Mon, 29 Nov 1999 22:32:01 -0500 From: "J. Christopher Potts DPT" Subject: Re: Pregnancy As a pre-natal exercise instructor you SHOULD know that the vena cava carries blood BACK to the heart from the legs. Anything impeding blood flow through the vena cava will decrease the blood pumped to the lungs for oxygenation, and thus the apparent breathless feeling. Hope the rest of your knowledge is more accurate Joseph Pilates Discussion Group wrote: > http://www.bodymind.net > Matwork, Exercises, and Equipment Developed by Joe/Clara Pilates > > Date: Sat, 27 Nov 1999 16:05:43 -0500 > From: "Lisa Mercer" > Subject: Re: Pregnancy > > Okay, I know that I' ve posted a reply to this thread before, but as a > certified Pilates Mat instructor and a pre-natal exercise instructor I must > reiterate that #1: NO TWO PREGNANCIES ARE THE SAME!!: The research done > on pre-natal exercise is, for the most part,inconclusive! How many of you > would volunteer for an experiment that involved seeing how hard you can > exercise before you miscarry or give birth to a brain-damaged kid?It is > for this reason that prenatal exercise research is done on PREGNANT SHEEP!!I > have taken some women through 3 pregnancies and each was totally > different.With this in mind, how can anyone be a self-proclaimed expert and > claim that what worked in their pregnancy is what will work for > everybody?First' a few facts:In SOME PREGNANCIES the ba by is to close to > the vena-cava, which controls the flow of blood from the heart to the legs. > If this occurs, the woman will feel out of breath when lying on her back. If > this happens, have your client roll on to her left side; this will bring the > flow of blood back to normal.IF your client develops a split in her linea > alba, abdominal exercises are not reccommended. The big issue with pre-natal > exercise is the fact that since some women are getting pregnant later in > life, miscarriages are more common. This is probably NOT related to the type > of exercise that she did. The problem is the fact that there are too many MY > lawyers willing to capitilize on her vulnerability. If a women's doctor > insists that their is something that she should'nt do, i would advise > covering your legal butt and complying' even if you don't agree. Otherwise, > take advantage of the fact that practising Pilates makes us more intuned to > our bodies, and your client can probably tell you if she feels > uncomfortable. Good LuckLisa > > ----- Original Message ----- > From: Joseph Pilates Discussion Group > To: Joseph Pilates Discussion Group > Sent: Saturday, November 27, 1999 1:29 PM > Subject: Re: Pregnancy > > > http://www.bodymind.net > > Matwork, Exercises, and Equipment Developed by Joe/Clara Pilates > > > > > > Date: Thu, 25 Nov 1999 07:18:57 -0800 > > From: "Peggy Cuthbert" > > Subject: Re: Pregnancy > > > > Dear Eric, > > > > I do happen to know a great deal about the Pilates method, because I am a > > qualified instructor. What I was doing in my email was expressing my > > frustration, as a pregnant woman, at the information (and misinformation) > > floating around about exercising during pregnancy. I was only summarizing > > what had been posted in this discussion group, things I have been told by > > other Pilates instructors and doctors, and things I have read. I know > > Pilates, but pregnancy is new to me. > > > > I too, worked out throughout my first trimester (and continue to now in my > > 8th month) but was surprised to read the posting from "Hilda" who had been > > told by her doctor not to work her abdominals in the 1st trimester for > fear > > of miscarriage! > > > > No, I am not saying that you shouldn't lie on your back at all during > > pregnancy! (did you read my email?) What I said was that I have been told > > (by my doctor) that during pregnancy you should "limit or eliminate time > > spent lying on back". I'm still doing mat and reformer work, so obviously > I > > didn't listen. > > > > As a dancer and Pilates instructor I have always listened to my own body > and > > know it well. But, during pregnancy nothing is the same. With so many > > people saying don't do this or that, because it could be dangerous for > the > > baby... you can't help but listen to them and your own doubts and fears. > I > > think I know my own body, but how well do I know this new body inside of > me? > > My search for knowledge about exercise during pregnancy has only produced > > frustration at the conflicting information I have uncovered, because no > one > > seems to know for certain. > > > > Peggy > > > > -----Original Message----- > > From: Joseph Pilates Discussion Group > > To: Joseph Pilates Discussion Group > > Date: November 24, 1999 6:36 PM > > Subject: Re: Pregnancy > > > > > > >http://www.bodymind.net > > >Matwork, Exercises, and Equipment Developed by Joe/Clara Pilates > > > > > > > > >Date: Wed, 24 Nov 1999 05:45:50 EST > > >From: Aeropilate@aol.com > > >Subject: Re: Pregnancy > > > > > >Dear Peggy > > > > > >I don't know where you got your information from, but I've had clients > > >workout through thier first trimester with a breeze. > > > > > >Are you also saying that pregant women don't lie on their backs at all? > > The > > >amount of time spent on the back during exercises such as footwork are > not > > >going to harm the the majority of people. > > > > > >No, pregnancy is not the time to start an exercise program, but there are > > >many women doing full aerobic classes during their pregnancies. And if > > they > > >are strong enough to do it, why should a pregnant woman stop her Pilates > > >workout. > > > > > >It also seems to me that you really know very little of the work. Maybe > > what > > >you picked up from videos. With the Wunda Chair, Electric Chair, Ped a > > Pull, > > >Cadillac and Reformer, there are still so many exercises that can be done > > for > > >pregnant woman. Yes some with modifications, but every client usually > uses > > >some modifications because most people are not strong enough to do the > > >complete body of Joe's work.(not even me and I am an ex dancer, gymnast > and > > >aerobic champion!) > > > > > >I would really recommend going to see a trainer and to work with a > > qualified > > >instructor during pregnancy. And remember, as with every other exerciser > > now > > >doing Pilates work, it's about your body and what makes you feel good. A > > >doctor or a book does not know your body. Listen to it because that what > > >Pilates is really about. > > > > > >Good Luck > > > > > >Eric Hubert > > >BodyThoughts > > > > > >Munich, Germany > > >aeropilate@aol.com > > > > > > > > >To subscribe or unsubscribe, send a message to list@bodymind.net > > >Individual messages: Set Subject = SUBSCRIBE (or UNSUBSCRIBE) > > >Grouped messages: Set Subject = SUBSCRIBE DIGEST (or UNSUBSCRIBE DIGEST). > > >__________________________________________________________________ > > > > > > > > > To subscribe or unsubscribe, send a message to list@bodymind.net > > Individual messages: Set Subject = SUBSCRIBE (or UNSUBSCRIBE) > > Grouped messages: Set Subject = SUBSCRIBE DIGEST (or UNSUBSCRIBE DIGEST). > > __________________________________________________________________ > > > > > > To subscribe or unsubscribe, send a message to list@bodymind.net > Individual messages: Set Subject = SUBSCRIBE (or UNSUBSCRIBE) > Grouped messages: Set Subject = SUBSCRIBE DIGEST (or UNSUBSCRIBE DIGEST). > __________________________________________________________________ -------------------- 10 -------------------- Date: Fri, 3 Dec 99 18:27:07 -0400 From: Judith Subject: re: low back pain in response to "low back pain induced by pilates" posted by Wendy Robinson/ robinsonwe@yahoo.com. Stott Instructor Trainer, Laureen DiGiulio offers the following Pushing through the pain is not a great idea. Cut back to essential exercises and add the more difficult exercises in slowly. Try starting with an exercise like the Cat Stretch which gently mobilizes the whole spine into flexion and extension, trying to mobilize evenly through the whole spine and not hypermobilizing any particular segments. Try to find the engagement of the abdominals, especially transversus, throughout the whole movement even when your spine is in slight extension. This should be a goal in any of the exercises. Don't do too many flexion exercises in a row to start, wait until you build strength in your transversus. Try an exercise that just flexes the upper body (like the PAC you mentioned) and another that starts sitting neutral and rolls back off the ischeum into flexion, only as low as you can keep your abdominals scooping. Avoid rolling all the way through the spine for now, again until you build the strength not only through the rectus and the obliques to flex the spine, but as well through the transversus which stops the abdominals "popping" and produces a smooth roll. Mix up your flexion exercises with extension exercises like a preparation for the Swan Dive or Breast Stroke. Have you been working a lot in neutral pelvis and spine? This is great. However, if you've been used to doing crunches etc., your abdominals may only be strengthened through a shorter range because traditionally these exercises are done with the pelvis in posterior tilt (and usually with no awareness of the transversus). The neutral is requiring you to work your abs just as much but through a longer range and with the transversus engaged. If you are not fully supported in neutral by your abdominals, you could be overworking your erector spinae. It should never feel like you are pushing your sacrum into the mat to maintain neutral but more as though you are just allowing the weight of your sacrum drop onto the mat away from your knees. Try this. Lie on your back. Imagine your pelvis as a bowl full of sand. Roll the bowl so the sand shifts towards the base of your sacrum (posteriorly tilt), then roll the bowl so the sand shifts towards the coccyx (anteriorly tilt) just as far as comfortable. Then shift the bowl so the sand weights the very centre of your sacrum i.e.bring your pelvis in the middle where the ASIS and pubic symphysis lie flat (neutral). Take a breath in, then as you exhale flatten your abdominal wall, all the abs, and rock the sand posteriorly again to spread the lower back wide and slightly rock the pelvis into a posterior tilt (your lumbar doesn't have to press completely onto the mat). Take a breath in, keeping the abdominals engaged so you must expand more through the back of the ribcage. As you exhale, rock the sand as far as you can towards neutral, but not beyond, without losing abdominal engagement. In any exercises where you are positioned in neutral you want to be able to maintain the obliques and transversus engaged even on the inhale. If that strength has not developed yet, it might be better to veer on the side of a slight posterior tilt and slight lumbar flexion and work towards neutral eventually. Good luck. also note: We suggest the Stott Conditioning Essential Mat Video for home workouts. As well, Stott Conditioning has recently produced a video specifically on Back Care. You can call the video sales department at 1-800-910-0001, extensions 23, 27 or 31 -------------------- 11 -------------------- Date: Sun, 5 Dec 99 22:04:27 -0400 From: Moira Stott-Merrithew Subject: Pregnancy Dear Peggy, I was forwarded your e-mail regarding pregnancy from bodymind.net. The available information on pregnancy and exercise can be very confusing. Some of it is conflicting. We try to stay on top of the latest research regarding safety and pregnancy and cover this topic in the ISP (Injuries & special populations) segment of our program. As many of those who responded to your original message have suggested, the latest research on pregnancy and exercise suggests that no two woman's bodies during pregnancy are alike. There are workouts that are quite appropriate for some people during pregnancy and not for others. During a normal, healthy pregnancy, moderate exercise is safe for the fetus. Exercise is also said to prevent varicose veins, hemorrhoids and low back pain -- not to mention boost self esteem. The guidelines stated by the American Council on Exercise are not as hard-and-fast as they used to be. However, research suggests that no new exercise routine should be started during your first trimester. As well, you should be careful of over exerting the abdominal muscles. During the second trimester these muscles become stretched out, and some women experience diastasis recti (separation of the abdominal muscles). With reduced support for the back, you run the risk of injuring the lower back. Also, because of the increased amounts of relaxin and progesterone released in the body during pregnancy, the ligaments surrounding the joints become lax which leaves them loose and vulnerable. For this reason, you should be careful not to over stretch. It is important, though, to continue strengthening and rebalancing the muscles around the joints - still trying to center the body - as it goes through many postural changes due to pregnancy. With any Pilates-based exercise - especially the mat - there are many supine exercises. When I went through my first pregnancy it was felt that as long as I didn't feel dizzy or nauseated it was fine to exercise on my back. Consequently I went through my whole pregnancy modifying my workout on the mat and all the equipment as my abdomen obviously grew very large right up until I had my daughter. When I was pregnant with my son, when I reached the second trimester, I felt dizzy as soon as I lay down on my back. I was extremely tired, had no energy and the thought of exercise exhausted me. I think this demonstrates how every pregnancy is different and therefore should be treated differently. Today many guidelines for pregnancy indicate that once you reach the second trimester you should not exercise in a supine position as you may be cutting off oxygen to the fetus even if you yourself are not feeling dizzy. In general, we teach that it is better to be safe and not take any chances. In the second trimester we still do some mat work but we make sure that the upper torso is raised as it is when using the "Spine Supporter". We then alternate incline position with sitting, kneeling and standing exercises done on Mat, Reformer and Cadillac. A great piece of the equipment for pregnancy is the Small Chair because it facilitates so many exercises in an upright position. Of course, drinking lots of water is always important, and be sure not to over exert yourself. The beauty of this type of work is that it can be individualized for everyone's ability. And again individualizing the program is key. I hope this helps. Take care and best wishes for this exciting time. Moira Stott To subscribe or unsubscribe, send a message to list@bodymind.net Individual messages: Set Subject = SUBSCRIBE (or UNSUBSCRIBE) Grouped messages: Set Subject = SUBSCRIBE DIGEST (or UNSUBSCRIBE DIGEST). __________________________________________________________________ ----------------- End Forwarded Message -----------------