JOINT HEALTH-

Here is a great image of various disc problems:Notice how a normal disc looks somewhat like a gummy life saver. All of the various disc problems can cause a limitation in movement-
First, there is the mechanical limitation that the bones don't move together properly- notice how the lower osteophyte (bone spur) formation might get in the way of a spine stretch or bend.
Second, also in this disc space of the spine are thousands of nerve fibers. If the discs are not in place to protect nerves, the are "crushed" by the bones. The herniation and bulging also place a stress on nervous tissue.

Facet joint arthritis makes lateral spinal movements (side bends/mermaids) more difficult.

Lumbar Stenosis causes a compression into the middle of the spinal column. This compresses nerves for lower back and limbs.




Arthritic conditions cause movement issues mechanically- Growth of bone (or loss of bone) on the moving, articulating facets can irritate nerves in the joint and will limit range of motion. This can occur anywhere there is a bone to bone connection. I've placed here mostly images of spinal bone connections, but this is also true for shoulders, knees, hips, wrists, ANY joint
Arthritis can be local due to specific injury- accidents etc. or from uneven pressures on the joints. Rheumatic arthritis- (See pic in prev post.) would be more systematic.

Stenosis is another way that nerves are compressed and irritated. I had always believed it to be more of a cartilage compression on the central nervous cord, but this image also makes it look like bone growth into the central canal may contribute.








Several of you have at least one of these conditions and have asked about them. Everyone has different genetics and different mechanical demands they have experienced in their different movement patterns. Any bone or cartilage that is changed or moved will translate to a change in movement. Know your limits- "Own" your limits (cheesy), but really... learn to be especially strong in areas where your body might be challenging you.- Don't be afraid to be strong in a modified position. This discussion is broad, but feel free to ask me about modifications specific to your situation.

ANY Movement is a great way to keep joints mobile and healthy- Use your core muscles to help alleviate mechanical stress on your spine. Use your leg muscles to alleviate stress on your hips and knees. Dance! Walk! Swim! Run!

Pilate!

Lower Back!

Hey All- We've been working on lower back this week. I think most everyone understands water out the front (anterior pelvic tilt) and water out the back (posterior pelvic tilt). I love the illustration of this in the seated position. It's very easy to dump water out the back in the seated position- (see previous lower back post).
We tend to spend a disproportionate amout of time in a posterior pelvic tilt- from sitting at our desks, in our cars, on our soft cushy couches, so in class this week we are spending a lot of time in the anterior (water out the front) position.

A reminder: If your back is stiff following class (or any time really) , please use child's pose to relax those muscles.

Why does it all matter?
Pilates gets our bones working in a more neutral position and with a better coordinated sequence of muscular activation. This relieves some of the mechanical stress on our cartilage by encouraging muscular support of our spines, taking away some of the gravitational "squishing." Any kind of uneven pressure, even down, on the "Teflon" coated bone-to-bone surfaces can cause localized osteo (wear and tear) arthritis.


Many of you have cartilage damage; arthritis, stenosis, disk degeneration and/or compression- and others of us still may develop these limitations. Pilates can help us to avoid arthritis or slow its progression by increasing and/or maintaining range of motion in our joints. Please be aware of your limitations- work to your ability- and maybe even check in with your physician.


More on Arthritis soon...

Torso Lengthening and Spine release

For this week, we will work on adding to the breathing from last week, by releasing your spine.
This involves relaxing your spine- we will work on imprinting (this is a sink into your back, wall, floor etc., not a press) your vertebrae into your mats in various Pilates positions.

Lengthening your torso (ribs to pelvis- front and back) and also lengthening from the top of your head through your feet helps to release your spine back into your torso.

Breathing!

Welcome new class in Greenville!

This week is breathing week. We will be practicing the breathing that we have been working on in the beginning of class.
Belly Breath
Front Rib Breath &
Upper Back Breath
This last Breath is the most important!
We will be practicing this breath standing, lying on our backs, against a wall, quadraped, in a seated (mermaid) position, and lying on our stomachs.

Breathing!

Hey Everyone! I have been slacking again on posts!

We are in the middle of LEG week- there may be an old post about it... yup just checked- LEGS

Anyway, the big difference for this round of legs, is that we will be doing the single leg stretch differently. We will be getting into the position as if we were doing a lunge hug on the floor.

The missed post from last week was OBLIQUES- no new post, check out the old oblique post for some interesting (somewhat technical) links to Oblique images.

NEW CLASSES STARTING!
In Greenville and at the Co-op in Albany!
I was thinking that breathing is a really good place for new people to start with Pilates. For the rest of you, breathing is a good review. We will be working a little with pelvic floors, breathing, and doing both of these things while doing some basic rollups, 100's and flights-

stay tuned...