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Protect thy Spine

• A good Pilates instructor will always include modifications for problem areas in your spine.
  
• An exercise in which both legs are stretched at a diagonal in the air (like for Single Leg Stretch or the Hundred) is great for the ABS.  But if your back starts to hurt, raise your feet higher to take the pressure off until you have developed more AB strength.
  
• If your hamstrings (the muscles on the backside of your thighs) are very tight, it may be difficult for you to sit up tall with your feet stretched out in front of you.  Use a towel or a foam pillow under your bottom.  This allows more comfort while stretching your hamstrings.
  
• Your head weighs @ 15 lbs.  If you have neck strain when your head is lifted (like for Single Leg Stretch or the Hundred), then leave your head down or support it with 1 hand.
  
• Be sure always to have your head in line with your upper spine & neck.  If you are flexing (bending forward), don't tuck your chin in too much.  Likewise, if you are extending your spine (the opposite of flexion) don't lift your chin so high, that your head doesn't stay in line with your neck & upper spine.
  

Pilates and Weight Loss

• Successful Weight-Loss programs include aerobic exercise, strength training, and a balanced diet.
• Pilates is NOT “feel-the-burn” exercise.
• It improves strength, mobility, and postural alignment, which are required for everyday functionality.
• Pilates emphasizes CORE - the ABS, glutes and muscles of the back and pelvic area.
• MAT class and REFORMER are a great compliment to aerobic exercise.

You should be concerned if and when there is pain associated with the noise.  The clicking/popping itself does not definitely signal that damage is being done or that it will lead to an injury in the future. It might, or it might not.  Some people have joints that cause a symphony of sounds when they move.  This is common for quite a few people.

Stretching regularly has many benefits, and you might already stretch in your Pilates workouts. Stretching though, may or may not affect the clicking noise in your hip. Don't worry about the sound. Get checked out by an orthopedic specialist if you have pain associated with the sound. 

- Ken Alan – Fitness Expert

"Pelvic floor health" 

You probably remember those "Kegel" exercises your doctor told you to do after the birth of your children? But do you remember why?  Pelvic floor muscles support the bladder, urethra, uterus, vagina, and rectum.  When the pelvic floor is weak, women may feel pressure in their vagina, or feel like those organs are dropping down.  Weak pelvic floor muscles can lead to incontinence and possible surgery. 

There are several causes of weakened pelvic floor muscles.  Among them are vaginal delivery, frequent straining during bowel movements, lifting,coughing or sneezing. 

Like Kegels, Pilates exercises encourage lifting the pelvic floor muscles.  So what does that mean?  Imagine you have been shopping all day.  You have to urinate, but the mall doors just closed.  So you have to HOLD it until you get home!  Pelvic floor muscles are the ones you use to stop the flow of urine.

So what can you do to combat the weakening of the pelvic floor muscles?  Focus some attention on lifting your muscles during Pilates.  And silly as this may sound, try to think ahead!  When you feel that cough or sneeze coming on,  pull up on your pelvic floor muscles and hold, until the cough or sneeze passes.

A good Pilates teacher will remind you during class, to pull up your pelvic floor.  Lifting your pelvic floor muscles has the additional benefit of increasing the contraction of your TA (Transversus Abdominus - the muscle that goes all the way around your waist, like a corset).  And contracting the TA leads to flatter ABS!