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                    [post_content] => We are all familiar with the proven benefits of Pilates whether it’s by our own experience of how we feel after a session, or anecdotally by friends and family who rate the method highly. Of course, we LOVE it when sports science research reinforces the benefits of Pilates.

Dr Michael Mosely, a former Medical Doctor, BBC presenter and health writer, in his book ‘Just One Thing’, explains the benefits of ‘Eccentric Exercise’. Eccentric training increases the load perceived by the muscle up to four times higher even though it uses less muscle fibres than concentric training!

Concentric exercise is when we shorten a muscle under load e.g., lifting a hand weight to your shoulder causes your Biceps muscle to contract, shorten and ‘bulge’. As you lower it back down, the muscle has to lengthen under the load to control its return. This is the eccentric phase of the exercise.

When walking up the stairs, the Quadriceps muscles (front of your thighs) shorten and contract to assist with straightening your knee and pulling you up the step. The eccentric phase of this muscle work is involved when walking down the stairs: the Quadriceps muscles are still working but lengthening in their work to control your rate of descent, so you don’t go tumbling down!

Pilates and Eccentric exercise:

Our classic Leg and Footwork series in-studio is a perfect example of this eccentric training! If we’re lying on our backs on the Reformer and we push the carriage out, there’s our concentric phase of our leg work. When we control the carriage on the return, this is our eccentric phase of the work. In fact, ALL studio spring work highlights this eccentric training.

Springs don’t like to stretch so when we do put a stretch on the spring and make them longer all they want to do is recoil and rest. Controlling it’s return to a rest position involves eccentric training of our muscles, joints and fascia thereby creating longer muscles in response to the loads and forces placed upon them.

All exercise, whether Concentric, Eccentric or Isometric (holding a still shape under load) creates microscopic damage to the muscles. The body then releases hormones to trigger the muscle cells to rebuild the muscles to be stronger than they were previously. Eccentric training increases the load perceived by the muscle up to four times higher even though it uses less muscle fibres than concentric training!

Various tests and studies have proven that people can obtain between 30-50% increase in muscle strength and 10% increase in muscle mass when utilising Eccentric forms of training.

Pilates, with its various ranges of movement, precision and control, really utilises this eccentric training at its fullest. Whether we use the dynamic spring loaded resistance on the various pieces of Pilates apparatus, hand weights – or even against gravity itself – we encourage the use of control. Not only does this protect our joints from impactful forces, but it also ensures the equipment doesn’t bang or snap back into place.

The use of breath to connect deeply to our abdominal centre also has that extra effect of helping the body to release the necessary hormones to repair and build the muscles thereby increasing flexibility, bone density, muscle strength and muscle mass.

The benefits of The Pilates Method continues to shine bright. Paul Schembri.

 

 
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                    [post_content] => As we come out of a slew of lockdowns and increased working from home, we spend more time sitting down with less incidental movement occurring. Chances are your home office is smaller than your work office, and you probably didn’t walk from your home to the station or the tram or bus stop and from the station or the stop to the office and from the office to your favourite coffee shop (okay maybe you did do that last one!).

With the limited movement that is being performed, stride length is shorted – no need to take big steps when walking around your living room. This is further impacted by increased sitting shortening the hip flexors and limiting pelvic mobility. These shorter steps are insufficient to optimally hydrate the fascia, load rotational forces in the body and stimulate the neuromuscular system [1]. We need counter rotation in the thoracic spine from reciprocal arm swing to correctly transfer impact forces within our gait. If we lose this rotational element of gait the entire movement efficiency pattern breaks down and restrictions, compensations and connective tissue fatigue results.

Desk or tech postures aren’t just about slouching and forward head position. These postures impact our pelvic function and ability to walk and travel through life with functional movement patterns.

A 2009 publication by Fritz et al. referred to walking speed as the 6th vital sign – with regression of walking speed linked to changes in quality of life, reduced independence, isolation and cognitive decline.

In order to walk faster and live longer, we need to have functional balance (for the ability to stand on one leg as part of our walking patterns), mobility and fascial flexibility [2]. These elements are key to our programming at Infinity Pilates. We incorporate the use of breath, connecting mind and body to train functional movement patterns and pathways for longer, fuller lives.

“Change happens through movement and movement heals.” Joseph Pilates.

Nicola Kuiper

 

 	
https://www.otpbooks.com/emily-splichal-walking/
 	
“Walking Speed as a Predictor of Longevity”, Dr Emily Splichal

 
                    [post_title] => 21st century “tech postures” and sedentary lifestyles decrease pelvic floor function.
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                    [post_content] => I grew up in a busy house as the youngest of three. My sister and brother both trained in competitive swimming, and went on to compete at state championships. In their final year of high school, each was elected as the school swimming captain, and I have fond memories of them bringing home the giant school trophy after winning inter-school competitions.

I was wired a little differently to my sister and brother, and never looked forward to swimming training. I loved playing sport and tried almost every sport at school, but my skill base was more in the motivational side than the sportsman side. I have always loved being part of a team and cheering on my teammates. I loved being the house sport captain, organizing everyone into their events and making sure there was always loud cheering for our house. We even won the spirit cup! My love of cheering people on is very evident in my style as a Pilates instructor.

I started dancing when I was 6, and it will always be a big part of who I am. Up until my final years of school I would dance 5 or 6 days each week, and feel lots of gratitude for my mother who schlepped me around from school orchestra rehearsals to dancing each night and picked me up again 3 hours later. She even fed me dinner in the car on the way, and I’d usually have second dinner once I got home (thanks mum!). I developed a special love for ballet, due in part to being taught by John Byrne, former Artistic Director of the Royal Academy of Dance (RAD) in London. He always had me in fits of giggles in class, but also developed my desire to challenge myself to achieve very precise movement and clean technique without losing my artistic expression and freedom. I think what drew me to ballet was the mindfulness aspect – there was no way for my mind to wander through my giant to-do-list from school and music and sport and family and everything else when I had to concentrate all my attention on every single element of my body and my posture (and also try very hard to make it look easy)! This way the perfect challenge for a high achieving adolescent.

These same attributes led me to the Pilates world. The exception was that with ballet I was very aware that I didn’t have the natural affinity to be a dancer. I didn’t have the right level of turnout and my feet weren’t arched enough and I was too heavy. With Pilates, every session gives me an opportunity to find my perfect challenge. I have to focus mind and body for the full session and apply focus and concentration and am constantly challenged to do my best work, but I also get to leave feeling hugely accomplished. I am fascinated by the history of Pilates and am constantly in awe of Joe’s genius feat of engineering to design the equipment and create his system of “Contrology” as he called it at the time. The Pilates world is rich and dynamic and satisfies my need for constant learning and challenge

I studied a commerce degree with a double major in economics and accounting, and a diploma of music on double bass. My favourite thing about uni was joining the comedy club – never in my wildest dreams would I have envisioned becoming a comedian, but the friends I made there found my potential and developed the skills that I now use on stage. With my commerce degree in hand I started work as a graduate in audit. I stayed there for three years, in what was an immense challenge for my mental health. I regularly suffer from depression, anxiety and insomnia, and I would not have made it out the other side were it not for a regular practice of Pilates. Pilates anchors me in the present moment and in my body – the key vehicle with which I go through life.

I love my career as a Pilates instructor, and my favourite thing about it is my clients. They give me constant inspiration and I am always learning from them. These interactions get me out of bed every morning. I feel very lucky to have joined Kerrie’s team and the wonderful community at Infinity.

Nicola.

My favourite Pilates exercises

The spine corrector is one equipment is love to use before and after teach to balance out my spinal curves and mobilise my upper back. The overhead is one of my favourite exercises to integrate spinal control and mobility, whilst ensuring lower abdominals and in gear. I use the short pole to give me feedback for shoulder connection.



 

Side overs  – what a beautiful exercise for lateral torso strength and stability! I love this exercise as it is a great way to challenge oblique strength and prepare the body for the more advanced version on the high barrel.



 

 
                    [post_title] => A word from our new team member Nicola Kuiper
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                    [post_content] => 
Men, Pilates and the Art of Transformational Change 
by Paul Schembri.
When I first begin work with a new, male client, the most common motivation to get them into the studio is that “pain is stopping me from living my best life”. When pain is tapping you on the shoulder that’s your body’s healthy way of making you take notice and incorporate a change to your movement patterns before the tap becomes a shove!

Pain is often an indication that there is an overuse in one part of the body. It is through the Pilates work we begin observe how the body is moving in space and where the imbalances are occurring that can cause strain and compression in our 3-dimensional bodies. Therefore as an instructor in the method, there can be many factors to consider when creating a Pilates exercise program for a client!

To make change we need to bring our awareness to where we are in space and how the body feels.

Breath is very powerful and begins that attention to one’s body. It creates a physical and mental sense of ‘Centre’ – a point of reference – and often, just knowing whether you’re breathing in or out is a major mind-and-body-shift!

If our bodies are slumped and compressed, we are already interfering with this very action. Freedom of breath within the body assists with the re-organisation of how we hold our body up in space. Finding better alignment ready for action in all directions.

We want the body to be pliable. We need to adapt and change to life’s ever-changing circumstances to find an efficient response to action.
“Change happens through movement and movement heals.” Joseph Pilates.
 

One of my male participants (Peter, aged 83) used to comment on his 'Cement Back', especially after periods of lengthened inactivity. By the time we’ve completed his warm up sequences in the studio, the feeling of rigidity begins to shift into a more flexible spine.

He laughs with me in the studio about how hard I work him, but often it’s not the work and movement that is hard. It’s reorgansing his thinking around the task; connecting it with breath and integrating the particular focus with the rest of his body. He challenges me to help him find ways of working smarter and with more imagination, before working harder.

 

[caption id="attachment_4461" align="aligncenter" width="225"] Paul guiding Peter on Wunda Straps[/caption]

To incorporate the use of breath, imagination and innovation through motion, we begin reshape our mind and bodies. This offers us a pathway away from pain. Without this change in behavior we won’t transform. We can’t transfer what we explore in the studio out into our daily lives. It is an ‘Art’.

Take it from a couple of our clients:

 "Pilates is calming as well as strengthening, a resource for mental as well as physical health”. Ben 52 

 “I can focus on specific strengthening needs to enhance my swimming and running...and sitting at a desk”. Robbie 52 

It is also why Peter can find muscles and movements he never knew existed in order to age gracefully and find new pathways for longevity.

 

This is the Art of Transformational change.
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                    [post_content] => After feeling inspired by a recent Pilates Alliance conference workshop attended by Infinity staff, this great piece of Pilates equipment is not only fun and challenging, but it also provides an added dimension to your home workouts!

 

The Pilates Bean Bag device is a rather simple piece of equipment that not only improves grip, shoulder and hand strength, it also assists with shoulder stabilisation and postural control. And the added bonus is it’s cheap and easy to make yourself! As you can also utilise click and collect from a local hardware store, this is a fantastic lockdown project for you to enjoy! Here, Paul will guide you through his step by step process.

 

You will need:

 	
4 zip-lock or freezer bags
 	
36kg of sand … or beans, lentils - I used fresh kitty litter!
 	
Scales for weighing
 	
A medium sized bag/drawstring pouch
 	
A 40cm length of wooden dowel that is 25-35mm thick/diameter (my 30mm diameter dowel was sold as a 1.2 metre length by my local hardware store)
 	
A 2m length of rope or cord
 	
Rubber chair tips (not essential but just ensures no rough edges. Comes in a 4 pack and make sure you have purchased the ones appropriate for your dowel thickness)
 	
A Snap hook keyring (again, not essential)
 	
A Saw
 	
A Drill

 

For the bean bags

Using the scales, weigh out 2x 1-pound (453g) bags of sand and 2x ½ pound (227g) bags. Close the bags tightly (I reinforced mine with tape).

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Drill a hole in the middle of the 40cm length of dowel. Make sure the hole is wide enough that the rope can pass through it. (If you don’t have a drill, you could tie the rope to the centre of the dowel and tape it in place securely). Once the rope is through the hole, tie a secure knot at one end. Place a rubber chair tip at each end of the dowel.

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At the other end of the rope, attach your snap hook keyring. Then, in your bag/drawstring pouch, place one of your bean bags - you might want to start off with a ½ pound one. Attach the drawstring bag to the snap hook. (You could tie your rope to the drawstring bag if no snap hook is available). You’re now good to go!

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Bonus

If you have your left over 80cms of wooden dowel and two rubber chair tips, attach each tip to either end of the dowel: You’ve now got your own Roll Up bar/Gondola pole!



 

Once you've completed your Bean Bag device and bonus Roll Up Bar/Gondola pole, show them to your instructor at your next Virtually Infinity class and we can guide you through what to do next.

 

We can't wait to share this traditional work with you!
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                    [post_content] => Our whole body experience is intertwined with how we move, how we relate to gravity, other people, space, breath, our curiosity and our desires. It is the body map of our whole system - physiological and psychological.

In our constant state of busyness, life whizzes by and we have to run faster every day to just keep up. Consumed and overwhelmed by this whirlwind of a modern lifestyle, we may fail to notice that we are losing control, awareness and all sense of well-being.

This is exactly how one of my clients described it: “I feel that I'm losing control and don’t have the time to be present in the moment.”

It is not uncommon to feel stuck, confused, disorientated and exhausted; yet losing mind/body awareness is a heavy price to pay. We don't want to end up feeling like something is missing in our lives, or not feeling whole, or overwhelmed.

To feel comfortable in our own skin, we need to pay attention to our bodily responses and to interactions we experience to live with more ease. When we practice the ability to respond to a feeling, sensation and will, life becomes less complicated.

The practice of minded movement teaches us how to develop the skills to reconnect with our body.

In Pilates, it starts with exploring feelings and sensations through dynamic motion. Understanding bones, muscles, fascia and how they interconnect with one another. It explores the dance between proprioception and interoception for emotional awareness: how your body is moving and how it feels while moving through space.

Through my work as a Pilates practitioner, I help clients find ways to create space in the body to shift energy, developing flow, balance and liveliness. When you make space, the body heals itself.

“Change happens with movement and movement heals.” Joseph Pilates.

When space is created it unwinds restrictions in the body. When restricted, the body is often numb from sensations, twisted, or sometimes so overly energized that it cannot move.

If we can create space, shift energy to overcome constrictions, we begin to recognise what it feels like to be whole and supported and can find the truth around us of what we feel.

It improves how we move and carry out our everyday tasks comfortably, efficiently, and with ease. It strengthens our relationships through better communication and noticing ourselves in space and time for a richer and more pleasant experience of life… to be comfortable in our own skin.

To experience the feeling of space and energy in your body join us on our upcoming workshop on the 6th Sense https://www.infinitypilates.com/news/workshop-live-a-fuller-life-through-your-sixth-sense/
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                    [post_content] => Smell, Sight, Hearing, Touch, Taste… what’s missing here? Kinaesthesia.  As skin is the organ for touch, fascia is the organ of Kinaesthesia - our 6th sense, Movement Sense.

Intellectual, instinctive, intuitive, emotional, physical, anatomical - “Fascia is the fabric of our form… It is instrumental in holding us together literally and symbolically.” -Joanne Avison

Fascia is the richest and most important sensory organ for feeling changes in our body. It constitutes a tensional network of communication sending signals and messages throughout the body, modified and balanced by innate kinaesthetic intelligence.

Kinaesthesia can be differentiated into proprioception and interoception signals to the central nervous system.

 Proprioception: conscious/unconscious ability to perceive body alignment and move in a well-coordinated manner.

Interoception: unconscious/conscious ability to modulate and sense quality of movement, as well as its effect on the body and emotions. The signals provide the brain information about the condition of the body.

Homeostasis to physiological needs: To motivate or adapt behaviour to regain equilibrium and interoceptive sensations: warmth, coldness, heaviness, hunger, heartbeat and relaxation.

Emotional states: Decision making, perception of time, perception of somatic spaciousness and the space that surrounds you.  The interoceptive response is also linked to creating a sense of peaceful wellbeing and social belonging.

Proprioception: Sensing body alignment, movement and timing.  Interoception: How we feel about our proprioceptive abilities. Feelings have two distinct areas:

Sensation: Feeling something.  Emotion: How you feel about it.
“Emotional awareness is the dance between Proprioception and Interoception” 
Dr Emily Splitchal
An example of this in movement could be the action of reaching forward to touch your toes (proprioceptive). How you feel when you reach forward to touch your toes (interoceptive) is your unique experience of this.  It may feel restrictive, painful and uncomfortable for some. For others it could feel easy, sense of satisfaction, light.

In minded movement like Pilates, you discover that all the sensations you encounter are relevant to our lived experience.

When we take the time to listen attentively to our kinaesthetic sense, not only what you feel, but how you feel about it creating space to make informative choices on how to respond to the physical sensation.  Reinforce the positive and break the habitual loops, changing your body behaviour. Move away from a life of less discomfort towards more happiness and ease.

Literature references

 	
Book - Dr Robert Schleip and Amanda Baker 2015. A Fascia in Sport and Movement.
 	
Book - Joanne Sarah Avison. 2015: Yoga, Fascia Anatomy and Movement
 	
Article – Karin Gurtner 2017: Fascia –The 6th Sense and ‘organ ‘of kinaesthesia
 	
Webinar – Dr Emily Splichal 2017: Interoception: The art of controlling emotion with motion
 	
Podcast – Peter Blackaby 2017 Your movement is your lived experience. https://www.liberatedbody.com/podcast/peter-blackaby-lbp-067

Discover ways to create space in your body for a more positive movement experience through your 6th Sense. https://www.infinitypilates.com/news/workshop-live-a-fuller-life-through-your-sixth-sense/  
                    [post_title] => We are all aware of the 5 senses of the body, but about our 6th SENSE?
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Pelvic Power for men.
Encouraging the male community to start the dialogue about Men’s Health. This Pilates class will assist in exploring the power and support within the body. It will include a strong focus on the male pelvic floor and pelvic health. This will specifically relate to the prostate and healthy movement patterns. The specialised Pilates Mat Class will target pelvic floor support and integrate this with full body movements.

For more than 25 years, Paul Schembri has taught Pilates to a wide ranging clientele. He has a driving passion for the Pilates Method and a strong desire to help people improve their health and wellbeing and realise their movement potential.

After sustaining a back injury whilst completing his Bachelor of Education in 1990, Paul was introduced to Pilates which assisted his recovery. He went on to perform as a dance professional for many years throughout Australia. His training in Pilates has also led him to pursue a career as an instructor reaching National accreditation in Pilates most recently through the Pilates International Training Centre. Over the years, Paul has developed his skills working with leading Pilates Instructors. Along with previously owning his own boutique Pilates Studio, Paul has assisted in delivering many Instructor courses and workshops throughout his career.

In recent years, Paul has started to focus more so on Men’s health and the power of Pilates to help with their everyday lives.

Workshop Dates & Times:

Saturday 22nd October 2016, 1:30pm – 3pm

Saturday 18th March 2017, 1:30pm – 3pm

Saturday 17th June 2017, 1:30pm – 3pm.

Register https://www.eventbrite.com/e/pelvic-power-for-men-tickets-27119088925 or

call Infinity Pilates Studio Ph.: 9534 6233 email: info@infinitypilates.com
                    [post_title] => Pelvic Power for men
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Men, Pilates and the Pelvic Floor
This article will focus on the male pelvic floor and pelvic health especially as it relates to the prostate, bowel; pelvic and spinal alignment; the use of breath and healthy movement patterns.

My name is Paul Schembri and I work at Infinity Pilates Studio. Over the past 16 years I have focused on bodywork within the Pilates Method methodology.

Within my own Pilates teaching practice I have recently been experiencing a number of my male clientele; age 50+, who are experiencing issues with their prostate and bowel health and therefore a loss of continence – whether as a result of inflammation, the development of cancer or as a post-surgery complication or symptom.

In my experience it is easy for us men to get caught up in the thinking part of our minds and be removed from the awareness that the mind and body work together.

We respond to life’s demands and external stressors such as work; family commitments; obligations and financial responsibilities. We generally don’t know there is something wrong with our bodies until pain and discomfort causes us to stop from performing our daily tasks. Forced to address an underlying health concern or address a movement dysfunction.

Generally, I believe men are already compromised in their optimum function of pelvic strength due to their sedentary seated lifestyles and working lives. Often, the comfort design of most chairs allows us to slump in our seats and therefore slump in our spines and we end up sitting on our tailbones and on the belly of our gluteal muscles instead of sitting upright onto our sit-bones and allowing our tailbones to float behind us (1).

This positioning of the pelvis in a posterior pelvic tilt is often replicated in standing and general posturing. Such positioning of the pelvis can cause our gluteus max muscles, our hip flexors (psoas, ilio-psoas, rectus femoris) and our piriformis muscles (sometimes considered a part of our pelvic floor diaphragm [2]) to shorten.

In a posterior pelvic tilt, there can be increased pelvic pain from this increased loading, positioning and instability of the pelvis. This pain and postural slump can create "a change in the nerve pathways that send pain messages to the brain. Once muscles and nerves in the pelvis start to behave abnormally other organs can subsequently develop problems. There may be difficulty passing urine, with bowel function or with sexual function" (3).

The pelvic floor – or diaphragm – is like a bouncy trampoline which connects the bony landmarks of our pubic bones, tailbone and sit-bones. This diaphragm bounces and responds to our breath and also the forces operating in and around the pelvis. Combining this with the notion that muscles i.e. the trampoline of the pelvic diaphragm can be short, tight and weak, or, long, loose and weak; we can begin to appreciate how dynamic this sling musculature can be. The forces of movement pass through it from both above and below. This musculature wraps around our prostrate, urethra and bowel.

This can commonly be appreciated and understood with male populations after they have undergone surgery for either prostate issues or bowel issues. Immediately following such surgical procedures, there is often a loss – or further loss - of pelvic floor continence and sexual control.

In fact, when a catheter has been inserted through the urethra of the penis, any pelvic floor exercises are discouraged due to the obstruction of this foreign object, and from the intrusion of a surgical blade and site inflammation. Combine this with lots of bed or couch rest, this slumped posture becomes the norm.

This may result in a loss of function – or further loss in terms of continence and sexual health – all of which can affect our self-perceptions of masculinity and virility and therefore self-esteem.

Once the catheter has been removed, the usual protocols for self-management and recovery are ‘Kegal’ exercises (contracting the pelvic floor sphincters) and walking short distances. Building endurance of these tasks is encouraged over time.

If the pelvis has already been compromised in alignment however and function prior to surgery, such prescriptive self-management exercises may work in the short term, but long term, there could be ongoing issues.
Faulty pelvic alignment is reflected throughout the body where posture and functional movement meet.
It alters the natural curvature of the spine. It can also affect the internal functions of the torso and pelvis: lungs, internal organs, bladder, bowel and sexual organs. It alters the way we move in space through changed gait. The imbalances affect efficient movement and postural patterns which is then recycled along the chain of dysfunction (4).

Through alignment and effective physical exercise, as taught and beautifully encompassed in the Pilates method, we can promote efficient movement and optimum function that can help men on the pathway to better health and improved lifestyle.

As Pilates Instructors we can utilize the Pilates Method to bring intentional awareness and focus to the areas of the body that are compromised and can facilitate all parts of the body to move energetically as an integrated whole.
At Infinity Pilates Studio, we understand the body in motion.
We teach the Pilates method to evoke awareness of the mind, body and spirit working together as one and see each individual as they present their unique movement patterns. Imbalances are addressed and also where that imbalance may be translated elsewhere in the body.

I believe that the key to a speedy recovery post-surgery is achieved through conditioning the body by addressing spinal alignment and pelvic support.   Providing the tools to build confidence and to resume and enjoy the life they want to live.

"[I] felt as if I had every muscle working for me. First day out of bed – firmly putting two feet on the floor aligned was a feeling I will never forget" David, aged 65, post his bowel surgery

"My level of physical fitness assisted in a much quicker recovery. Both my Surgeon and Cardiologist were amazed at the speed of my recovery and used it as an example of what can be achieved by having a reasonable level of fitness pre surgery. I was out of hospital 2 days earlier than scheduled. Their physical assessment of me pre surgery was equal to a fit 60 year old." Sonnie, aged 80, post his bowel surgery

According to the Prostate Cancer Foundation of Australia, 1 in 5 Australian men will develop prostate cancer by the age of 85; 3300 men die each year! Over 120000 Australian men are living with Prostate cancer. More men die of prostate cancer than women die of breast cancer! (5)

Pelvic floor dysfunction is evident post-op in those who have undertaken prostate or bowel surgery.  If the patient has postural patterns that inhibit functional motion, this will impact on their recovery.  In comparison to those who work on posture and alignment pre-op this speeds their recovery.

"There is some evidence to show that physical activity and regular exercise can be protective factors for cancer" (6). Thirty minutes a day minimum is recommended. Men understand the importance of exercise.

Many choose gym training as their exercise routine.  Heavy loading and inefficient performance can potentially place undue strain on joints and ligaments. Intra abdominal pressure is overloaded and the pelvic floor is stretched. This type of overloading can exacerbate already compromised function.

If not addressed, we can create sacro-iliac joint dysfunction, abdominal herniation, hip joint degeneration and dysfunction and these things can eventually create further problems up the spine and into the neck, shoulders and down into the hips, knees and feet.

"As you might imagine, hip strength plays a role in pelvic floor strength. When you move dynamically you stress your hip muscles (glutes, adductors etc). This stress is transferred to the pelvic floor and asks the pelvic floor to fire.
... If you never move dynamically, then your pelvic floor does not get the stress it needs to get stronger." (7)
This brings us to the problem of the classic Kegal exercises. Such exercises are designed to draw awareness to the pelvic floor and in particular the closing of the passages (anus, urethra and in women, the vagina). While it is a great starting point to draw attention and awareness to the pelvic diaphragm, the alignment of the whole body is involved in support.

If the pelvic floor is already dysfunctional and tight, trying to tighten those muscles more will create further problems and establish gripping patterns.

Kegals are like your hand grabbing a suitcase handle, but that action is not going to help you lift the suitcase above you into the overhead locker.  More work, awareness and integration are needed.

Gripping these already dysfunctional muscles can results in further gripping of tight muscles around the hips. This action shifts the head of our femur forwards (think of a golf ball teetering on the edge of the hole on the green as opposed to it dropping into the hole) preventing the joint to function freely.   Physical pain contributes to increased guarding, and inefficient movement patterns.

"It is well established that when a novice learns a new skill, they tend to use a co-contraction strategy until they learn to refine their movement. Co-contraction is known to be an ‘energy waster’ in initial motor learning situations" (8).

In the case of an overly tight, hypertonic pelvic diaphragm, sometimes reverse Kegal exercises are prescribed i.e. to let go and release those muscles. If the pelvis has already been compromised in alignment and function prior to surgery, such prescriptive self-management exercises may work in the short term, but create long term issues.

There is always a level of activity sustained throughout the body for spinal and postural support. If the body is unable to lengthen and contract when load is applied this could set up bracing patterns to perform any task.  Undue stress and pressure bearing down on the pelvic diaphragm could result in herniation within the abdominal wall and along the inguinal canal.

"Post op, every patient is given a folded towel taped to hold its shape - approx. 30 X 20 cm and about 5 cm thick. It is held against the stomach like a comforter. The pressure gives a sense of security especially as you are being asked to cough which tends to exert pressure in the opposite direction (from the inside.) They also suggest that you sleep with the towel on your stomach for the first 3 days." Sonnie

"The pelvic floor is more than just a set of muscles in the middle, benignly tightening to prevent incontinence. The pelvic floor is a dynamic sling of muscles that work in conjunction with surrounding hip musculature and abdominal cavity, as well as actively responding to the pressure of the diaphragm [the floor of our lungs]. Since Pilates focuses on the hips, core and proper breathing, these results [that Pilates is as effective as traditional pelvic floor exercises] do not surprise me one bit...The pelvic floor should not be isolated! It is part of an interconnected system of moving parts that must function together to function properly" (9).

It is this interconnectedness that brings us so readily into the world of Pilates and therefore into the integrative nature of the method.

"I am sure my... pelvic floor and core work was of great benefit in handling the operation but and also the continence management period (today is day 13 without catheter) and has been hugely successful with only very minor events on a sporadic basis...

I am certain the abdominal and core work were all helpful in the recovery and would hate to think how people who haven’t prepared would respond in any other way than shock to the system!). Not trying to dwell on the detail but I anticipate it could be helpful to understand the procedure.

Interestingly, I was also advised that even when nerves are not interfered with the actual shock of the region being disturbed can cause them to shut down. For example, without the side effects of constipation from pain killing drugs, the bowel effectively goes on strike for 2 – 3 days because of the disturbance and the nerves involved with erectile function, even when not touched or disturbed mechanically can take many months to recover (can be 18 months or more) and return to their pre-operative state, whatever that might have been." Rob, aged 61, 2 weeks after his prostate surgery
The work of the Pilates method increases your awareness of postural alignment.
Imagine 3 spheres balanced on top of each other, with space in-between each one. Each sphere playing the part of the torso: head, chest and pelvis respectively. If we relate this sphere image to our slumping spine, then the middle sphere will be behind and out of line with the other two.

Imagine a canister in-between the spheres that creates length and space within the spheres.  Space along the torso provides room for the joints to move more freely. The spine elongates and minimizes any holding, guarding or gripping patterns. Our lungs and internal organs are no longer compressed and compromised: we can breathe more freely and more deeply into our lungs and oxygenate our bodily tissues more readily.

It is this space and breath that connects us so intimately to our pelvic diaphragm. In respiration, the diaphragm of our lungs moves upwards in our chests to reduce the size of the lungs and causes us to exhale.

If we’re not breathing to our full capacity, chances are, our pelvic floor is not tramlining to its’ full capacity either and this poor breathing pattern will create a loss of mobility along the spine. In the Pilates method breath is the key to develop awareness and postural support and movement.

As the diaphragm moves down our chest, this increases the lung dimensions and therefore we inhale. If we are slumped and misaligned, the lung diaphragm is restricted in its’ movement and therefore we are restricted in our capacity to breathe. Our pelvic floor – at the very least – should mirror our lung diaphragm movement (10).

As Pilates practitioners we observe where the breath is moving and encourage and awareness and attention to areas of their lungs and ribcage they are not accessing to their full potential in respiration. Once this is achieved, we start to develop awareness and integrate the pelvic floor for full body movements.

I’ve mentioned two diaphragms (pelvic and thoracic) and these are also reflective of our cranial diaphragm and cervical diaphragm (tongue, soft palate). The knee joints i.e. our meniscus and bursa and the arches of our feet can also be considered diaphragmatic (11). We can really begin to appreciate the interconnectedness of the body systems.

A slumped posture or imbalanced posture has a direct implication on our Vagus nerve which plays the role in regulating the flight, fight response in the autonomic nervous system.

The vagus nerve begins approximately from our brains below our ears, down the sides of our necks, our chests and into our heart, lungs, thoracic diaphragm and digestive tract.

It runs from the neck as it runs parallel to the common carotid artery and internal jugular vein inside the carotid sheath [14] which is inside the thick rope-like muscles, you can see extending from your ears to the top of your breastbone).

The ideal head-neck-shoulder-chest alignment becomes even more important to allow this nerve to do its job freely and not be crimped or challenged by a faulty alignment.

It helps to prevent inflammation in the body by alerting the brain to any inflamed areas and instructs the brain to release anti-inflammatory neurotransmitters. It help us breathe and controls the heart.

It is the regulator of our ‘fight/flight/freeze’ response and helps to transmit acetylcholine which calms us down and it helps to create memories as it releases norepinephrine into our brain’s amygdala to consolidate our memories (12).

"Functionally, the vagal brake, by modulating visceral state, enables the individual to rapidly engage and disengage with objects and other individuals and to promote self-soothing behaviors and calm states...the vagal brake provides a neural mechanism to rapidly change visceral state by slowing or speeding heart rate"(13).
It allows our breath to be the vehicle to connect mind and body.
The cone of silence around issues for men who to suffer from pelvic issues needs to be lifted.  The loss of or poor continence or sexual control through postural dysfunction and pelvic surgery can add to feelings of embarrassment and emasculation and ultimately be potentially deadly. Promoting a healthy, informative and experiential discourse should be encouraged for a full and active life.
Kegal exercises are the "Once upon a time" introduction to a larger story about pelvic and spinal alignment and the health of our pelvic floor diaphragm.
At Infinity Pilates Studio, we work together with each individual to bring awareness to the function and integrated nature of the male pelvic floor and how misalignment can contribute to dysfunction.  The interruption of the flow of energy upwards from the feet impacts on the rest of the body. We create a safe and supportive environment to allow men to address their imbalances within their whole body.
It’s never too late to understand how strengthening and realigning your pelvic floor can optimize the lifestyle you want to embrace!
With an increasing complement of male clientele attending the studio, it’s great to see them sink their teeth into the various issues that are concerning them. To watch them feel empowered as they develop insight into how they use their bodies and experience the changes they are exploring in their bodies. This provides the means for a full and meaningful life and they are able to meet the challenges they experience every day.
Men, Pilates and Pelvic floor Pilates classes
See on our workshop page or register:

https://www.eventbrite.com/e/pelvic-power-for-men-tickets-27119088925

Endnotes...

 	
https://byrslf.co/the-forgotten-art-of-untucking-the-tail-57d8ef619e4e#.v9bbbv4z1
 	
https://www.pilatespal.com/articles/strengthening-the-pelvic-floor-by-activating-the-kinetic-chain/
 	
https://www.pelvicpain.org.au/information/men/male-pelvic-pain-self-help-strategies/
 	
https://www.thelifeisamazing.com/this-is-what-sitting-too-long-does-to-your body/
 	
www.pcfa.org.au
 	
www.pcfa.org.au
 	
https://www.pilatespal.com/articles/strengthening-the-pelvic-floor-by-activating-the-kinetic-chain/
 	
Professor Eyal Lederman, The myth of Core Stability, CPDO Online Journal/www.cpdo.net, page 8.(https://www.cpdo.net/Lederman_The_myth_of_core_stability.pdf)
 	
https://www.coreexercisesolutions.com/pilates-pelvic-floor-incontinence/
 	
https://www.yoga-anatomy.com/breathing-part-3-the-4-diaphragms/
 	
To be advised...
 	
https://mentalfloss.com/article/65710/9-nervy-facts-about-vagus-nerve
 	
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1868418/
 	
https://en.wikipedia.org/wiki/Vagus_nerve

Other Useful references/links...

https://www.eastgosfordphysio.com.au/men_4_men.php

Spannerman

https://www.pelvicfloorfirst.org.au

https://www.continence.org.au

‘Vagus, Baby, Vagus!’

Breathing

How can Pilates assist with continence issues?
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                    [post_content] => As an instructor of the Pilates Method – and as a member of the Pilates Alliance Australasia (PAA) – undertaking continuing education is a wonderful way to ensure one’s skills are being improved upon and refined. This not only keeps us ‘in line’ with Joseph Pilates’ original intentions of his work, but also provides an opportunity to place ourselves in the same trusting ‘beginner’s mind’ position that we expect of our clientele as we too learn movements, cues and repertoire that we either may not have experienced before; have lost touch with or are less familiar with.

On Saturday 11th April, I was fortunate to experience the amazing Lanette Gavran, a visiting instructor from Canberra, and to partake in her 1.5 hour Mat class, followed by a 3 hour workshop on the Wunda Chair. Having participated in a mat class with Lanette in June last year, I was excited to work with this dynamic and informative instructor once again and to test my own limitations, strength, flexibility and endurance and to basically, learn from one of the best in the industry – apart from Infinity’s own Kerrie Murphy of course!

The mat class moved from roll-downs and squats, through to the abdominal series, spinal articulations, back extensions, side lie work, support work and finished off with full body integration challenges. Lanette’s basic rule (and warning at the beginning of class) was that the class would be continual i.e. no stopping between exercises and that each exercise would prepare us for the next in the class.  I love a good challenge and this class was no exception! In a mat class, there is just you and your breath, working against gravity on the mat, as you follow the (excellent) instruction and move from one exercise sequence to the next. What should be exhausting and annihilating becomes refreshing and energising and I can honestly say I met the various challenges put before me. That hour and a half flew by and I felt more than ready and prepared to face my ‘once-upon-a-time’ nemesis: the Wunda Chair!

“It is the only chair purposefully designed to Pleasantly Correct your present Deplorable Physical Condition. It’s the Silent Artist-Sculptor-Moulding, Forming and Correcting every Part of the Human Body – as you will it” -Joseph Pilates, in an advertisement for his Wunda Chair (Lanette’s workshop notes, page 3, source unknown)

I have to say that the Wunda Chair has become my most favourite piece of Pilates apparatus over the last few years primarily because of the solid foundational work I have undertaken in my own training sessions with Kerrie. On the Wunda chair, there is just a moving pedal, adjustable spring resistance (from very, very light to very strong and firm) and a small table-top like surface to interact with. Because of this, there is “the least amount of surface area or support for the body, and therefore exposes us to the ability to work more three dimensionally than other apparatus” (Lanette’s workshop notes, p.5).

Lanette guided us through some very familiar repertoire, and then added some interesting tweaks, themes and variations to each as informed by her own vast experience with other Pilates Masters such as the late Julian Littleford (his ‘killer Pike series certainly had me shaking and sweating!) Deborah Lessen and Blossom Leilani-Crawford: All instructors whom Kerrie too, has worked with and been inspired by.

Once the bulk of the new/expanded repertoire was presented and experienced, we were then given opportunities to create exercise programs for the Wunda chair with different populations in mind e.g. A pregnant woman in her third trimester versus an elderly client. As we worked through said programs, I took time to note Lanette’s verbal cues, hands-on techniques and modifications made as she moved from participant to participant.

To say that I walked away feeling strong & confident, with a new ‘bag of tricks’ to play with on myself and on my clients, is an understatement! I’m already starting to see small, but significant changes in the bodies of my clients throughout the last week since the workshop – hopefully they can see and feel those changes too! Paul Schembri.
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            [post_content] => We are all familiar with the proven benefits of Pilates whether it’s by our own experience of how we feel after a session, or anecdotally by friends and family who rate the method highly. Of course, we LOVE it when sports science research reinforces the benefits of Pilates.

Dr Michael Mosely, a former Medical Doctor, BBC presenter and health writer, in his book ‘Just One Thing’, explains the benefits of ‘Eccentric Exercise’. Eccentric training increases the load perceived by the muscle up to four times higher even though it uses less muscle fibres than concentric training!

Concentric exercise is when we shorten a muscle under load e.g., lifting a hand weight to your shoulder causes your Biceps muscle to contract, shorten and ‘bulge’. As you lower it back down, the muscle has to lengthen under the load to control its return. This is the eccentric phase of the exercise.

When walking up the stairs, the Quadriceps muscles (front of your thighs) shorten and contract to assist with straightening your knee and pulling you up the step. The eccentric phase of this muscle work is involved when walking down the stairs: the Quadriceps muscles are still working but lengthening in their work to control your rate of descent, so you don’t go tumbling down!

Pilates and Eccentric exercise:

Our classic Leg and Footwork series in-studio is a perfect example of this eccentric training! If we’re lying on our backs on the Reformer and we push the carriage out, there’s our concentric phase of our leg work. When we control the carriage on the return, this is our eccentric phase of the work. In fact, ALL studio spring work highlights this eccentric training.

Springs don’t like to stretch so when we do put a stretch on the spring and make them longer all they want to do is recoil and rest. Controlling it’s return to a rest position involves eccentric training of our muscles, joints and fascia thereby creating longer muscles in response to the loads and forces placed upon them.

All exercise, whether Concentric, Eccentric or Isometric (holding a still shape under load) creates microscopic damage to the muscles. The body then releases hormones to trigger the muscle cells to rebuild the muscles to be stronger than they were previously. Eccentric training increases the load perceived by the muscle up to four times higher even though it uses less muscle fibres than concentric training!

Various tests and studies have proven that people can obtain between 30-50% increase in muscle strength and 10% increase in muscle mass when utilising Eccentric forms of training.

Pilates, with its various ranges of movement, precision and control, really utilises this eccentric training at its fullest. Whether we use the dynamic spring loaded resistance on the various pieces of Pilates apparatus, hand weights – or even against gravity itself – we encourage the use of control. Not only does this protect our joints from impactful forces, but it also ensures the equipment doesn’t bang or snap back into place.

The use of breath to connect deeply to our abdominal centre also has that extra effect of helping the body to release the necessary hormones to repair and build the muscles thereby increasing flexibility, bone density, muscle strength and muscle mass.

The benefits of The Pilates Method continues to shine bright. Paul Schembri.

 

 
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