- 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
[bs_col class="col-sm-4"]

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[/bs_row] 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. [bs_row class="row"]
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[bs_col class="col-sm-4"]

[/bs_row] 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! [bs_row class="row"]
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[/bs_row] 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!

“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
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 [post_excerpt] => [post_status] => publish [comment_status] => closed [ping_status] => open [post_password] => [post_name] => men-pilates-pelvic-power-classes [to_ping] => [pinged] => [post_modified] => 2019-03-15 13:58:13 [post_modified_gmt] => 2019-03-15 03:58:13 [post_content_filtered] => [post_parent] => 0 [guid] => https://infinitypilat1.wpengine.com/?p=835 [menu_order] => 10 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) [7] => WP_Post Object ( [ID] => 833 [post_author] => 5 [post_date] => 2016-08-16 07:57:43 [post_date_gmt] => 2016-08-15 21:57:43 [post_content] =>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 surgeryThe 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
Come inside and explore the wide matrix of the fascial web and its relationship with Pilates and movement.
The New Year began for me in a dusty community hall in Marrickville, NSW, alongside other body workers from many disciplines. We were there to be inspired and to learn from a leading researcher in fascia from the University of Ulm in Germany, Dr Robert Schleip, who led us on a journey of discovery of the body’s fascial web and its’ wonderful matrix. His wife, Divo Müller, joined him and presented the practical application of these findings through movement. With industrial fans blowing on the back of our necks in the mid-summer heat, we began madly scribbling down notes about the discoveries Robert and his colleagues had to share, hungry for all the latest findings about the largest sensory organ of the body, Fascia. Fascia (or ‘fascial net’, ‘fascial body suit’, ‘connective tissue’) is situated beneath the skin. It consists of fibrous collagen and soft living tissue, including ligaments, tendons and joint capsules: All of which gives shape to the body and holds everything together. Healthy fascia is elastic and resilient. It helps improve movement performance and assists, to a large extent, with injury prevention. The Pilates technique has always understood the important role well-trained fascia has when developing a well-balanced body. But up until now, in the world of sports training, there has been a great emphasis placed on muscle strength, cardiovascular fitness and neuromuscular, co-ordination training. Modern insight in the field of fascia research has dramatically developed and is now able to apply specific training to the body and to incorporate the principles presented more specifically to body work. Not only is this information great to target and address specific areas of the body, this information is wonderful for the Pilates industry where scientific based evidence is now more attainable and supports what we do so well for the health of fascia and it relationship to the whole. Our fascial body suit adapts to the changes of load that is placed on the body, it stretches and shifts in the direction that we move. Through movement of the fascia, it remodels the collagen network, which in turn moulds to the body and gives the body suit tone. Pilates, with its multi-directional patterns, assists in these qualities. So tone is not just about how good we look (as some may believe) but it is actually important for healthy fascia! Pilates therefore improves the elasticity and flexibility of the spine, which helps correct imbalances in postures and “restores physical vitality, invigorates the mind and elevates the spirit”. (Joseph Pilates, Return to life Through Contrology, Presentation Dynamics Inc. 1998, page 9) When we are young, our fascia throughout our body acts like a series of elastic springs, yet as we age, fascia appears flattened. This is caused though the limitations of movement in our everyday lives and work place. The elasticity loses its springiness and our ‘kangaroo/gazelle-like’ qualities of spring and bounce that we once had becomes reduced. Good news! Through regular practice we can induce more youthful collagen architecture. Increasing more stretch whilst maintaining the control and rhythm in your movements, will improve the elastic qualities, thereby easing undue body fatigue and mental strain. “If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young” (Ibid, p.16). In between Robert’s lectures on the scientific findings, Divo would have us up on our feet demonstrating the science in motions with great detail. To watch Divo move and ripple like a fish, and swing and bounce with ease was a delight. Then it was our turn to explore. It was great fun and you could really sense the fascia moving and rippling under the skin was a new experience for me and one to visualise in the Pilates classes for breath, flow and ease. This exploration took us out on the streets jumping and skipping towards the playground where we reclaimed our youth, climbing and swinging in and around the equipment. Not quite with grace and vigour but I am sure with practice this too could spring back!! Out with the old and in with the new! Two-thirds of our fascia consists of water. Rolling and unrolling, bending around rollers, spiralling on the barrels and flexing and extending on the mat and apparatus: All of these actions are similar to squeezing out a sponge, releasing inflammation and waste products, only to be replaced by healthy water which is referred to as Liquid Crystal. Lovely to think this is being produced when we are moving, Mr Pilates would equate this to an “internal shower” (Ibid, p.12). Fascia is the richest sensory organ of the body. It has a rich supply of sensory nerves which provides a sense of proprioception i.e. what we feel, how we feel and where we are in space. These are all qualities that are created though this amazing sensory organ. To attain good alignment and functional movement, Pilates provides the tools to enhance our proprioception. Other challenges to this sense can be found through the use of imagery, change of pace, changes in spacial orientation and the way the instructor assists and guides you though movement. When there is an increase of proprioception there is a decrease in myofascial pain. This has been proven with non-specific lower back pain. The thoraco-lumbar fascia is drenched in nerve endings and often the problem. Stress and emotional tension cause changes in back pain more so through the fascia then in the muscles, so if the proprioception of the lumbar spine is improved, the pain receptors of this area are decreased. Those who suffer with lower back pain, experience a relief in discomfort after a good session of Pilates and this latest research supports this decrease in myofascial pain. Patience and persistence is necessary. Unlike muscles, fascia changes more slowly. Robert compared it to filling an aquarium, one small droplet of water at a time. Slowly the fascia grows, but the results are much longer lasting. Often however, muscles increase faster and the fascia is overloaded causing strain and tension, losing its ability to stretch, bounce and move within the body. Pilates is a journey, mentally and physically, but the rewards are great when we are patient and work towards our ultimate goal for a fit, healthy and happy life. The co-ordination of the mind and body is important “not only to accomplish the maximum result with minimum expenditure of the mental and physical energy, but also to live as long as possible in normal health and enjoy the benefits of a useful and happy life” (Joseph Pilates, Your Health, Presentation Dynamics Inc. 1998, p.41). After 4 full days of work with Robert and Divo, I walked away with a greater appreciation of the function and purpose of the living sensory organ. This insight also shone light on how well Pilates trains the body harmoniously. With this gained knowledge I can only draw more greatness out of the body of work that we call ‘Pilates’ and share it with my clients and my fellow teachers. [post_title] => Fascia and Pilates [post_excerpt] => [post_status] => publish [comment_status] => closed [ping_status] => open [post_password] => [post_name] => fascia-and-pilates [to_ping] => [pinged] => [post_modified] => 2019-03-15 14:02:23 [post_modified_gmt] => 2019-03-15 04:02:23 [post_content_filtered] => [post_parent] => 0 [guid] => https://infinitypilat1.wpengine.com/?p=577 [menu_order] => 27 [post_type] => post [post_mime_type] => [comment_count] => 4 [filter] => raw ) ) [post_count] => 10 [current_post] => -1 [in_the_loop] => [post] => WP_Post Object ( [ID] => 4496 [post_author] => 5 [post_date] => 2023-01-25 07:09:40 [post_date_gmt] => 2023-01-24 21:09:40 [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
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Pilates for Scoliosis
13-01-2020
The spine plays a very important role in our body. Whist supporting the head and trunk, it...
Begin your Pilates Journey with Infinity Teens and Begin a Movement for Life
25-11-2019
Infinity Teens Workshop Join Laura Bennetto for a fun afternoon of Pilates on the mat and...
November, Summertime & Thoughtful Gift Ideas
28-11-2019
Summer's Coming! Longer days, warmer temperatures and much socializing and spending time ...
Jean Hailes Women’s Health Week 4-8th September 2017
20-08-2017
When it comes to health, many women are great at caring for others but often put ...
To feel comfortable in our own skin
20-07-2017
Our whole body experience is intertwined with how we move, how we relate to gravity, ...
Variety is the spice of life
07-08-2017
“I’m not sure I can do this” / “I’m too old to move that way again”… How ...
We are all aware of the 5 senses of the body, but about our 6th SENSE?
12-07-2017
Smell, Sight, Hearing, Touch, Taste… what’s missing here? Kinaesthesia. As skin is ...
Workshop – Live a fuller life through your Sixth Sense.
02-07-2017
Lack of sensibility to movement in all its forms robs most people of a fulfilled life. ...
How well do you know your bones?
02-07-2017
Osteoporosis Australia and Garvin Institute of Medical Research has recently launched ...
Pelvic Power for men
16-08-2016
Pelvic Power for men. Encouraging the male community to start the dialogue about Men’s ...
BioTensegrity Anatomy for the 21st Century
19-06-2016
BioTensegrity Anatomy for the 21st Century Presented by John Sharkey BSc NIMT MSc from ...
Men, Pilates and the male pelvic floor
16-08-2016
Men, Pilates and the Pelvic Floor This article will focus on the male pelvic floor and ...
Blossom Leilani Crawford Pilates Workshop Sydney 2015
16-09-2015
Blossom Leilani Crawford Pilates workshop It was wonderful to see Blossom back in ...
Infinity Pilates raises funds for Jean Hailes Foundation
08-09-2015
Infinity Pilates BUFF BONES® class take # 2. It was wonderful to run the Pilates mat ...
Jean Hailes Women’s Health Week at Infinity
17-08-2015
Pilates for BUFF BONES® and Jean Hailes’ Women’s Health Week 2015 The BUFF BONES®...
Action packed BUFF BONES® class at Infinity
17-08-2015
On Monday 3rd August, Infinity Pilates Studio presented its BUFF BONES® Pilates Mat ...
Healthy Bones Action Week 2015 – Infinity Pilates
26-05-2015
Celebrate Healthy Bones Action Week 2015 with Infinity Pilates Buff Bones® Class and ...
Paul Schembri’s Wunda Chair experience
12-05-2015
As an instructor of the Pilates Method – and as a member of the Pilates Alliance ...
Buff Bones© training with Rebekah Rotstein
12-05-2015
I have just returned from an inspirational time in Sydney training with Rebekah Rotstein ...
Hormonal harmony with Pilates and nutrition
28-10-2014
Join us here at Infinity Pilates for an exciting workshop. Help bring back balance to ...
Pelvic Power matwork class
24-09-2014
A big thank you to all the women who took part in the fund raising event for Jean Hailes ...
Womens health week 1st -5th September 2014
10-08-2014
Wake up the pelvis, increasing power and support in the body and be ready to move with ...
PILATES MATWORK CLASSES WINTER SERIES
29-07-2014
MAT WORK CLASSES at Infinity Pilates Studio with Paul Schembri . Deepen your practice, ...
International Pilates Day 2014
20-05-2014
Saturday 3rd May was International Pilates Day. It celebrate, Infinity Pilates ...
International Pilates Day 2014
15-04-2014
As part of our celebrations for International Pilates Day 2014 , Infinity Pilates ...
Fascia and Pilates
16-02-2014
Come inside and explore the wide matrix of the fascial web and its relationship with ...
Pilates and osteoporosis
21-01-2014
PILATES AND OSTEOPOROSIS One of the most potentially devastating conditions that can ...
Reflections on Infinity’s 10 Years
10-12-2013
I am so very proud of how far Infinity Pilates Studio has come in the first 10 years of ...
10th Anniversary Message from Kerrie Murphy
05-12-2013
Dear Friends, Thank you all for your warm wishes on our 10 Year Anniversary here at ...
Infinity Pilates Celebrates 10 years! Come to the Open Day
22-09-2013
Infinity Pilates Studio is delighted to celebrate its 10th Anniversary on Saturday, 12th...
Pilates and Hypertension
19-09-2013
‘Hypertension’ (or high blood pressure) is becoming a familiar condition that presents...
Pilates and the Pelvic Floor
19-09-2013
Throughout a Pilates session, a client will invariably hear the cue to “pull up” or ...
Spring is a perfect time to go outside and enjoy the sunshine
19-09-2013
Spring is a perfect time to go outside and enjoy the sunshine, breath in the fresh air and...
Memories of Julian Littleford
19-09-2013
When I was asked to write a summary of my experiences after working with Julian ...