A Letter from the Founders
Dear Friends and Followers Old and New,
As we begin 2016, we are excited to announce the start of our new brand! We have been working diligently since October 2015 to bring our vision to life. From now on, we look forward to passing along our knowledge of classical Pilates and physical therapy to you through our website’s monthly blog posts, Instagram posts, and more! We aim to educate and empower those looking to improve functional abilities and achieve a healthier lifestyle, safely and effectively, regardless of physical limitations. To further make Pilates Physical Therapy more accessible and pertinent to your needs, we have created an email, askpilatespt@gmail.com, for our followers to send in questions related to injuries, exercises, and professional inquiries. We may even ask your permission for your questions to be featured on the Ask section of our blog! We are looking forward to the many exciting months, and hopefully years, ahead of us as we continue to develop and grow as Pilates instructors, entrepreneurs, and future physical therapists. Thank you to everyone who has given us their support so far, we are beyond blessed to have you in our lives! Happy New Year!
With Love, Scrubs and Sidekicks,
ASK PILATES PT
“Dear Pilates PT, I have recently been experiencing a stiff painful neck after long periods of time sitting at my desk. What are some ways I can stretch it out and prevent this pain from happening? -Shari K. ”
Hi Shari! Neck pain is a very common problem in the working world. Most of the time, work chairs and desks aren’t set up for our individual bodies which may lead to poor posture and therefore pain. To improve desk posture, make sure your feet touch the floor, shoulders are relaxed with a 90 degree bend at the elbow for typing, and that computer screens are just below eye level. Back support may be added to your chair by buying a lumbar roll at your local pharmacy. This may seem odd since the pain is in the neck but everything is connected! Therefore, addressing the problem lower in the spine will help further protect the upper spine. In addition to correcting poor posture, simple neck stretches may be done throughout the day to help prevent and alleviate neck pain. To start, bring your head straight back and make a double chin (we know this is not the most attractive position but it works!). Hold this position as you slowly drop your ear toward the shoulder and hold for 30 seconds (you will feel the stretch on the opposite side). If you would like to deepen the stretch, gently place the hand on the side you are bending toward on top of the head. To target different muscles, you can add on to the above position by tilting the head slightly forward or back. If you notice your pain does not change or worsens, don’t forget to visit your local physical therapist for more guidance. Thanks for writing us and feel good soon!
EXERCISE OF THE MONTH- SWAN
Difficulty- Mat Level 2
Purpose- To lengthen and strengthen back extension muscles
How to- Begin by lying face down on the mat with your hands under the shoulders, elbows hugged toward the side of your body, and the inner thighs squeezing the legs in parallel as the forehead rests on the mat. Imagine the tips of the elbows reaching toward the feet to create space between the shoulders and ears. On the inhale, reach through the crown of the head and lift the chest forward and up as you lengthen and articulate the spine. Remember to press firmly through the palms to further engage back muscles and to consistently draw the abdominals toward the spine to assist with control. On the exhale, slowly lower down with the elbows pointing straight back to engage the triceps and promote an opening of the chest.
Precautions- This exercise should be avoided if you are currently pregnant, have spinal stenosis, or an anteriorly herniated disc.
Indications- This exercise benefits those with a posteriorly herniated, “slipped”, or “bulging” disc since back extensions may correct impaired disc placement. Back extension exercises, such as the Pilates swan, are a great way to improve posture and prevent low back pain especially for those who spend many hours working at a desk.
Modifications- If this exercise is too much too soon, you may consider placing the head on the back of the hands for a more mild lift or performing this exercise standing against the wall. If you have tight hip flexors, try using a pillow under the hips in order to improve your range. Lastly, you can target more upper back and release compression in the lower back by moving the hands further away from the shoulders.
Take a Challenge- Increase the work of the arms by placing arms straight out in front of you, shoulder width and palms facing one another, with the forearms on a foam roller. Think about bringing the foam roller toward you as the chest lifts forward and up. Another option is to have the hands on two yoga blocks for this exercise. To target the inner thighs, you may squeeze a small ball between the ankles.
*If you are uncertain whether or not this a safe exercise for your body, please consult your physical therapist or primary care physician.*