Sessions & Methods
Private Customized Pilates Sessions
Smart Moves specializes in private instruction because we believe that the best way to progress in understanding and strengthening the body is through personal coaching.
Whether using the principles of the Pilates Method or Thai Yoga techniques, our unique teaching style is based on the instructor’s manual skills and undivided attention to the client, involving release techniques, muscular training and proper biomechanics.
The intimate and close working relationship between client and instructor allows the client to gain a far superior foundation than could never occur in a session shared with one or two other clients.
**Private Sessions 55 min. Work privately with a certified Pilates instructor**
Pilates and Physical Therapy
Recent research supports Pilates as an appropriate intervention for common orthopedic and neurology injures, when is compared to other common forms of rehabilitation, it has been equal if not superior in physical, psychological and disability measures.
Clinically, practitioners have notice a range of successful outcomes with clients suffering a variety of ailments from Parkinson Disease to chronic Low Back pain with the help of Pilates.
The advantages of Pilates applied as technique in rehabilitation resides in the following aspects:
Pilates provides the flexibility to modify a functional activity like standing, rotating, walking, lifting etc, according with the physical condition of the client in conjunction with the indications and contraindications for specific pathologies (e.g. Spinal Disc Herniation, Rotator cuff tear, Sclerosis multiple, Stroke)
Pilates Provides Sub maximal physical activity decreasing overwork and fatigue that is present in other conventional exercise techniques. With the use of elastic resistance (e.g. springs and therabands), levers and modified postures. Pilates can modify the effect of the gravity creating a positive movement experience for special populations that cannot be over heated or fatigued.
Pilates focuses in treating the root of the problem. Emphasizing Core stability and neutral spine principles Pilates targets the deep muscles as transverse abdominals and multifidus correcting postural asymmetries, chronic weakness, preventing re-injury and bringing back balance to the body.
Application
The physical Therapist will provide a complete postural and clinical assessment of the client. Combining critical reasoning, identifying objectives, and matching client goals an intervention plan will be designed that respond to the specific needs of the client and help him to return to activities that were limited prior to an injury or disease process.
A holistic approach is used to address the body’s imbalances. The Pilates Instructor will brake down the exercises from the classic Pilates choreography (mat and equipment) focusing in body mechanics, breathing, stabilization, neutral spine, alignment, core strengthening and reeducation of faulty postural habits thru movement. All Pilates and Rehab sessions are 30 min. long
Pilates can help if you are suffering from:
- Back or Joint pain
- Fibromyalgia or Arthritis
- Tight Neck and Shoulders
- Osteoporosis
- Feeling Low in Energy
Everyone, regardless of ability, fitness level, or physical challenges, can improve their total health and well-being with the Pilates Method of body/mind conditioning. The exercises are selected and tailored for each individual’s lifestyle and physical profile when they begin, and will evolve as the body strengthens. In fact, the Pilates Method itself has evolved into the highly responsive system it is today through Joseph Pilates’ experiences working with a tremendously broad range of clients with diverse needs.
I was early in his career when Pilates was interned as a German citizen in a German WWI camp. Realizing the value of his exercises in developing overall strength and well being, he diligently trained his fellow internees using his method of exercise to strengthen and to prevent them from acquiring Influenza.
At the end of the war, Pilates traveled to the Isle of Man to help rehabilitate people with amputated limbs. His reputation as a physical trainer grew as a result of these experiences and he found new, ever expanding applications to the vast repertoire of movements he was constantly creating.
Today, Pilates is used as a powerful complement to other treatments in the rehabilitation of a range of conditions, including lower back pain, scoliosis and joint injuries. The exercise system also produces positive results in the treatment of arthritis, fibromyalgia, lupus and neuromuscular conditions.
Pilates is a great toll to aid in rehabilitation of spine conditions, joint injuries, muscular imbalances since it works from the inside out bringing the mind into the body in every exercise.
I was early in his career when Pilates was interned as a German citizen in a German WWI camp. Realizing the value of his exercises in developing overall strength and well being, he diligently trained his fellow internees using his method of exercise to strengthen and to prevent them from acquiring Influenza.
Smart Moves Pilates uses an integrated approach assessing the client’s postural health, lifestyle, muscular imbalances etc. to design an individualized program. At Smart Moves Pilates we are pleased to continue working with referrals from members of the following clinical professions: Osteopathy, Chiropractic, Physiotherapy, etc.
Applying the Pilates principles and adding weight bearing exercises we will focus on strengthening all the structures around the joints and in proper biomechanics to help you to maintain bone density while adding movement and flexibility. Osteoporosis affects the spine, hip and wrist more than other bones.
Do’s and Don’ts of exercising living with osteoporosis:
- Do Not flex the spine
- Do Not excessively twist the spine
- Do Not abduct the legs
- Do Not put excessive pressure on the wrists
- Do emphasize proper posture
Why is Pilates great for Osteoporosis?
The Pilates Method addresses all the concerns of the client suffering osteopenia/osteoporosis:
- Increasing bone density with resistive exercise
- Coordination and balance to reduce risk of falling
- mproving posture to decrease risk of fracture
- Improving flexibility
- mproving overall strength
Arthritis can be caused by genetic family tendencies, streptococcus, chronic muscular tensions and the other ??? This along with lack of movement and poor circulation and eventually cause joint congestion and inflammation.
At Smart Moves we developed a program for this condition, focusing in movement and efficient use of the muscles concentrating in breathing and proper biomechanics, increasing the body and mind connection.
Pilates cannot make your joints stop hurting altogether BUT the Pilates exercises will build a strong foundation around those joints, improving the range of motion and flexibility at the same time allowing you to move more freely and with much less pain.
Pilates is a mind/body method of exercise that strengthens the most important muscles you’ll use during pregnancy and labor: your abdominals, pelvic muscles and back. It’s also a great choice for those days when you want to exercise but don’t feel like pushing yourself too hard. The dynamic moves challenge you by helping build muscular endurance (you’ll need lots of that for labor and delivery!), flexibility and, most importantly, good balance, something you’ll need as pregnancy progresses.
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 also run the risk of injuring the lower back. Further, because of the increased amounts of relaxing 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.
In general, we teach that it is better to be safe and not take any chances. In the second trimester we still do some matwork but we make sure that the upper torso is raised. We then alternate the inclined position with sitting, kneeling and standing exercises done on Mat, Reformer and Cadillac.
Methods
The Method
Pilates works the body from the inside out, beginning with deep structural muscles of the diaphragm, pelvis, lower back and buttocks, and them working up and out to the muscles of the chest, shoulders, upper back and extremities. All movements are focused on the center also called the Powerhouse or girdle of strength.
This technique is a complete fitness method and when performed regularly positively changes the body. It combines awareness and articulation of the spine, proper breathing and strength and flexibility training. Currently the Pilates Method is used internationally by individuals at all levels of fitness as well as by golfers, skaters, tennis players, dance companies, sports teams, physical therapists and fitness enthusiasts. Pilates teaches body connection, as well as a deeper sense of self.
Injuries often occur where the body compensates for developmental imbalances or trauma. Pilates is a wonderful tool for addressing these problems. With a better understanding of the injury or misalignment the client can heal faster and is less prone to injure himself again. Pilates is accessible to anyone, young or old, athletic, sedentary or in physical therapy, pregnant women, etc.
The Eight Principles of the Method
- Concentration
- Centering
- Breathing
- Control (including strength)
- Precision
- Flowing movement
- Isolation
- Routine
"Concentrate on the correct movements each time you exercise, lest you do improperly and thus lose all the vital benefits of their value."
"Contrology is designed to give you suppleness, natural grace and skill that will be unmistakably reflected in all you do."
"Each muscle may cooperate and loyally aid the uniform development of all our muscles."
"Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthy endeavor."
"Contrology develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit."
The Benefits
Pilates is a complete fitness method and when performed regularly positively changes the body. It combines awareness and articulation of the spine, proper breathing and strength and flexibility training. Currently the Pilates Method is used internationally by individuals at all levels of fitness as well as by golfers, skaters, tennis players, dance companies, sports teams, physical therapists and fitness enthusiasts.
This technique teaches body connection, as well as a deeper sense of self. Injuries often occur where the body compensates for developmental imbalances or trauma. Pilates is a wonderful tool for addressing these problems. With a better understanding of the injury or misalignment the client can heal faster and is less prone to injure himself again Pilates is accessible to anyone, young or old, athletic, sedentary or in physical therapy, pregnant women, etc.
Physical therapists, sports injury experts, chiropractors and orthopedist have discovered Pilates training as a way for their clients to prevent or recover from deep tissue injuries. Enthusiasts report relief from back, neck and arthritis pain. Additionally, some of the exercises are particularly beneficial for women because they strengthen the muscles of the abdomen and pelvic floor, important to help relieve incontinence and pre and post partum.
Focusing in the Powerhouse (abdomen, lower back and buttocks) and in maintaining the natural curves of the spine helps athletes and people with physically demanding jobs to prevent and/or reduce injury. The method reeducate postural muscles by strengthening the core, creating length in the spine and creating a stable foundation from where to move, also improves flexibility and range of motion.
FAQ
If you have other questions, please don’t hesitate to contact me.
Pilates is pronounced “puh-lat-eze”. It is a system of exercise created by Joseph H. Pilates in the early part of the 1920’s. In 1923, German-born Joseph H. Pilates brought his unique method of physical and mental conditioning to the United States. His study of yoga and martial arts led to the development of Pilates.
- longer, leaner muscles (less bulk, more freedom of movement)
- improves postural problems
- ncreases core strength/stability and peripheral mobility
- helps prevent injury
- enhances functional fitness, ease of movement
- balances strength & flexibility
- heightens body awareness
- no-impact – easy on the joints
- can be customized for everyone from rehab patients to elite athletes
- complements other methods of exercise
- mproves performance in sports (golf, skiing, skating, dance, etc.)
- improves balance, coordination & circulation
In some respects pilates conditioning is like yoga. Both are considered mind-body type methods of movement; both emphasize deep breathing and smooth, long movements that encourage your muscles to relax and lengthen. The difference is that while yoga requires moving from one static posture to the next without repetitions, pilates flows through a series of movements that are more dynamic, systematic and anatomically based. The goal with pilates exercises is to achieve optimal functional fitness.
- pilates is three-dimensional (i.e. exercises can be performed using all movement planes)
- emphasis on concentric/eccentric contraction for injury prevention
- pilates can be customized for special needs
- emphasis is placed on rebalancing muscles around the joints
- pilates corrects over-training and muscle imbalance that leads to injury
- pilates emphasizes balancing strength with flexibility
- pilates leads to an improvement in posture and body awareness.
You can expect an increase in flexibility, mobility, balance, and body awareness, as well as a decrease in back pain and other general pains. Also, certain types of pilates are very effective for weight loss and weight maintenance.
The average active person, doing 2-3 classes per week should see some results within 10-12 classes. This will vary depending on each individual and things such as the number of classes a person takes each week, whether they participate in other physical activities, and whether they have any existing injuries.
Although you should always consult your physician before starting any fitness routine, a pilates workout is gentle and controlled with no sudden jarring actions. It is important to learn the variation of the exercise that will be of the most benefit to you.
The available information on pregnancy and exercise can be very confusing – even conflicting. No two women’s bodies are the same, and this is especially true during pregnancy. 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 boosting 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.