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Pilates helps build self-esteem in the teen years 
Young people aged 12 to 17 years go through major transitions— from primary school to secondary school, and from childhood to adulthood. They experience significant physical, mental, social and intellectual changes, in addition to becoming increasingly independent.[1]
Often adolescents play sport, particularly when it is compulsory in primary school or the early years of high school. They may have enjoyed sport, however when sport becomes optional they drop out, for a wide range of reasons, including that sport became too competitive, or that the increased pressure on their time from school work. In addition to this, socialising and other commitments meant that sport was de-prioritised. In fact participation in sport halves during adolescence, dropping suddenly at age 15.[2]
Alarmingly nine out of ten (92%) Australian 12–17 year-olds do not meet the Australian Physical Activity guidelines of 60 minutes of physical activity every day. As children age, they tend to engage in less physical activity and more sedentary screen-based activity.[3]
Why is this a problem? Fewer than one in three Australians today aren’t getting enough physical activity to benefit their health generally and long-term habits are often formed in childhood and adolescence. By focusing on young people we can capitalise on the opportunities for intervention before unhealthy behaviours are established.

What we know about the teen years is that for multiple and complex reasons self-esteem can be incredibly low.
While low self-esteem can manifest in a number of ways, poor body image tends to be especially prevalent in young women. 1 in 5 students globally say they have missed school because they feel they don’t look good enough and 31% of teenagers are withdrawing from classroom debate because they don’t want to draw attention to the way they look. [4]
While mental health and self-esteem are complex and multifaceted there is growing evidence to support a number of protective factors. These being methods both internal and external that can be used to reduce the likelihood that a person will experience low self esteem. Physical movement has been identified as being one of these protective factors.
What role can Pilates play?
Forcing teens to participate in sport although good for their physical health is not the answer. So what is? It is important to acknowledge that members of this age group do not all perceive or experience sport in the same way. A product that works for one set of 12–17 year olds because of their barriers and motivations may not work for another. Reframing physical activity and experimenting with different types of movement may for some be useful.
Teens are underrepresented in the Pilates space, which is unfortunate because the benefits are huge. Pilates offers physical movement that can address a number of the factors outlined above. Including the ability to participate without the pressure of competition. The exercises of the Pilates method are taught specific to each individual’s goals and level of fitness.  Physical and mental challenges are developed accordingly.
This helps to create a sense of achievement in a non-competitive environment and helps to establish self-confidence.
Spacial awareness
Further, Integral to Pilates is the potential to integrate proprioceptive information. Proprioception is voluntary movement based on one’s own sense of their relative position in space and effort being employed to complete the movement.  Pilates enhances proprioception in a number of ways, for example body awareness through movement and imagery i.e where the body is moving in space and its relationship to the mat.
Self-Discovery 
In addition the method aims to highlight how that movement feels. Interoception is the lesser known sense that helps you understand and feel what is going on inside the body i.e. sensations of warmth, sensations of the heart beating and breath, lightness or release of muscles or joints melting into the mat. These are all sensations that increase a sense of not only where the body is in space but how you feel about that sensation… Self-discovery.  You yourself can only feel what you are experiencing. It is this process that may generate a more coherent experience of the body, as well as of the self. [5]
Social connectedness
In addition to movement there are a myriad of studies linking social connectedness to adolescent wellbeing. Although Pilates is not a team sport, through mat work in particular there is a shared experience, which allows for connectedness and social interaction outside of the pressures of school, social media and the competitive nature of sport. Through sharing a common experience and growing together through shared challenges the opportunity to establish common ground and a strong bond can be created.
Functional movement
Finally The Butterfly Foundation encourages the shift from focusing on how the body looks to what the body can do its functionality. This is inherent to the practice of the Pilates. The ability to connect to the body through breath and to feel the body changing and becoming stronger in a relatively short amount of time is inspiring and can create a new relationship with the body.  Allowing young people to experience this is an incredible gift, one that may see benefits both physical and emotional well into their future.
Pilates does have a remarkable effect on both physical wellbeing and mental health in young sedentary students.
A 2011 study found that Pilates-based mat exercises had positive impact on life satisfaction, perception of physical appearance, perception of functionality, and total physical self-concept. [6] While the study did focus on adult women, the benefits for a younger demographic are supported by a more recent study, which concluded that Pilates does have a remarkable effect on both physical wellbeing and mental health in young sedentary students.  [7]
 
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To start your Pilates journey with Infinity Teens and begin a movement for life, join Laura Bennetto on our upcoming workshop Infinity Teens Workshop.  Click below for more info.
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[1] VicHealth 2017, Victorians’ physical activity across life stages, Victorian Health Promotion Foundation, Melbourne.
[2] VicHealth, 2016, Sport participation in Victoria, 2015 Research summary, Victorian Health Promotion Foundation, Melbourne.
[3] Australian Bureau of Statistics, 2013, Australian Health Survey: Physical Activity, 2011–2012, Australian Bureau of Statistics, Canberra.
[4] https://thebutterflyfoundation.org.au/
[5] Kolnes, L-J.  Exercise and physical therapy help restore body and self in clients with severe anorexia nervosa. Norwegian School of Sport Sciences, PB 4014 Ullevål Stadion, 0806 Oslo, Norway
[6] Cruz, A. and Fernandez, J. et al. Effects of Pilates-Based Exercise on Life Satisfaction, Physical Self-Concept and Health Status in Adult Women, Journal Women and Health, 51(3), 2011, 240-255.
[7] Smruti Swagatika Dash P T. / International Journal of Medicine and Health Profession Research. 6(1), 2019, 112-117
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The spine plays a very important role in our body. Whist supporting the head and trunk, it enables us to maintain our upright posture, protection for our neutral pathways in the body interconnecting the whole body system as one for function and life.
When viewing the spine from behind it ideally runs approximately straight up and down. Scoliosis is a musculoskeletal condition in which the spine has a sideways curvature, typically curving in a “c” or “s” shape, and indeed multiple curves. Rotation in the vertebral bodies also appears and has a very negative impact, restricting mechanical structures. (Clippinger 2007)
These causing imbalances of the surrounding muscles, some are stretched and weakened, while others are tight and shortened.
There are two types of causes:
Non-structural or acquired: Leg length discrepancy, asymmetries: loaded side exercises, handedness or postural habits e.g. carrying bag over one shoulder. Equally it has been found that in symmetry sports such as swimming in dance, demonstrating it’s more complex than initially thought. (Becker 1986, Sward 1992).
Idiopathic or unknown cause: This is present at birth and commonly found in girls than boys.

Symptoms:
Leaning to one side
Uneven shoulder and hip height
Weakness in the arms and shoulders
Imbalances in motor activities.

If not addresses the imbalances get worse and severe. It can lead to increased back pain and difficulty breathing, and vulnerability to injury due to the pressure on the spinal structures.
Early detection 10-13 years may be able to halt or slow further progression through treatment.
Pilates helps slow down the progression of spinal curves and gives some reduction in the angle of curvature though improving function and strength in the body, taking the stress off from a scoliosis spine.
Pilates works on trunk stabilisation, building abdominal and back extension strength. In the work with scoliosis emphasising on rotation whilst take care work symmetrically through the body.
Through the corrective and mindfulness technique of Pilates, it helps increase body awareness to enable self-correction of movement.
Improves breathing to move with ease and build a well balance support system. This enables the body to increase its ability to move efficiently in this full 3 dimensional space for improved posture for scoliosis and health of the spine.
To start your Pilates journey with Infinity Teens and begin a movement for life, join Laura Bennetto on our upcoming workshop Infinity Teens Workshop. Click below for more info.
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Infinity Teens Workshop
Join Laura Bennetto for a fun afternoon of Pilates on the mat and see how Pilates benefits this stage of a teenage girl’s life.
Course Details
Presented by Laura Bennetto
Cost:

$40
When:

Saturday 22nd February

1.30pm till 3.30pm
Where:

Infinity Pilates Studio Suite 2, level 1/220 Carlisle Street East St Kilda, Victoria 3183
To Book:
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or Phone: 9534 6233
Bookings are essential to secure your place.
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Increase Mental Alertness
The Pilates method requires coordination of the mind and body. It is this aspect of Pilates that supports and cultivates the ability to stay focused through increased mental alertness and concentration. A further benefit is reduced heightened stress in the body.
Elevate Fitness to Boost Confidence
The exercises of the Pilates method are taught specific to each individual’s goals and level of fitness. Physical and mental challenges are developed accordingly. This helps to create a sense of achievement in a non-competitive environment and establishes self-confidence.
Improves Postural Alignment and Helps Prevent Joint Issues & Injury
As a young woman experiences physical changes coupled with the demands of study and technology postural imbalances, scoliosis, rounded shoulders and stiffness in the neck and back can be a result. Pilates can address these issues through teaching ways to correct posture, increasing strength, and improving alignment.
Enhance Sports Performance
Being active is an essential part of a teenager’s life. This can be taking part in competitive sporting activities or simply walking your dog in the park. Pilates helps improve strength and co-ordination, supporting the body to function at is best which is vital for optimal performance and prevention of injury.
Social Interaction
The Pilates studio is a great place for parents and teens to train together or for teens to train with a friend. Through sharing a common experience and growing together through shared challenges the opportunity to establish common ground and a strong bond is created.
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Summer's Coming!
Longer days, warmer temperatures and much socializing and spending time with loved ones, family and friends: So important in this day and age. It's just as well this newsletter doesn't have any seams or they would burst! We have much to share with you including some wonderful opportunities.
So, here we go!
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Thoughtful Gift Ideas
Infinity has some great gift ideas for the holiday season if you're still scratching your head looking for inspiration: T-Shirts, Gift Vouchers, Massage Balls, Therabands, Magic Circles, Pilates DVD's, Chi Balls, Pilates Class packages - these are the gifts that keep on giving!
Please contact us at the Reception desk and we'll be happy to sort these out for you.
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Christmas 2019/New Year 2020
As the end of the year draws near, many of you will be planning your holiday getaways and social events and you may need to adjust your Pilates bookings.
The last day of Studio operations will be

Saturday 21st December, 2019.

The studio will re-open on

Monday 6th January, 2020.
Please make sure we know your holiday and your return to the studio dates so we can ensure your session bookings are in order.
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Mat Work With Laura - Expect A Challenge!
Infinity is excited to announce that Mat Work classes will continue in 2020 on an ongoing basis from

Tuesday 7th January, 12:15pm - 1pm.
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What you can Expect?
*Focus on the Flow

During a Mat Work class, there are no pauses to adjust springs and straps, allowing flow from one exercise to the next. This can increase cardiovascular endurance.
*Hello Gravity!

The challenge in Mat Work, rather than relying on the assistance and support of apparatus and spring resistance, is to work against gravity.
*Keep your body guessing!

Our bodies become familiar with particular exercises. Variation is key to achieving results and maintaining motivation.
*Consistency!

Adding an additional session a week will more than double the benefits you are already seeing and experiencing.
*Need another reason?

Give the gift of movement - a great gift idea for family or friends, or indeed yourself!
$25.00 per class. If you buy a package of 10 Mat sessions, receive a 50% discount!

Offer Valid from 7th January to 10th March, 2020.
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New Semi Private Sessions!
Laura is also teaching some new Semi Private sessions at the studio!
Tuesday's 1:30pm - 2:30pm and 2:30pm - 3:30pm

in addition to her

Thursdays 5pm, 6pm & 7pm classes

and also her

Friday's 10am, 11am & 12pm sessions.
Laura writes: "The Semi Private setting allows you to really get to know your clients and to work with them to define their own version of progress, challenge and wellness. The small class sizes also means you can adjust their programs according to how they feeling on the day; what they have experienced since their last class and what they feel they would like to achieve. I love the consistency but I also love the challenge of being kept on my toes!"
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                    [post_title] => November, Summertime & Thoughtful Gift Ideas
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                    [post_date] => 2017-08-20 09:26:50
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                    [post_content] => When it comes to health, many women are great at caring for others but often put themselves last. Now it’s time for women to put themselves first.

Jean Hailes for Women’s Health will be helping women make their health a priority during Women’s Health Week 2017 (4-8 September). For women, the health of those you love starts with you. By investing more time in ourselves, we’re better able to look after the ones we love and care about.

To celebrate the week Infinity Pilates Studio invites you to come along to Pilates class and presentation.
Life a fuller life with your Sixth Sense
 Embrace mindfulness with every movement, breath, and thought
Presented by:Kerrie Murphy

Cost

$45.00

WHEN

Tuesday 5th September 11am till 12.30pm

WHERE

Infinity Pilates Studio Suite 2, Level 1, 220 Carlisle Street, East St Kilda, VIC, 3183

TO BOOK

Phone: 03 9534 6233 Email:  info@infinitypilates.com

Direct: https://www.eventbrite.com/e/live-a-fuller-life-through-your-sixth-sense-tickets-36673611760

Bookings are essential to secure your place.

Our Sixth Sense workshop will teach you how to listen to your body and to respond mindfully. The outcomes? Improve your natural ease and grace for a happier, more meaningful life.
                    [post_title] => Jean Hailes Women's Health Week 4-8th September 2017
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                    [post_date] => 2017-07-02 17:59:54
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                    [post_content] => 
Lack of sensibility to movement in all its forms robs most people of a fulfilled life.
Life accelerates. Distraction and disconnection diminish attentiveness and mindfulness. Yet kinaesthesia — the sense of movement which develops awareness of, and connection to your body’s full physical and emotional being — remains an untapped asset.
In its absence, physical alignment, coordination, rhythm, and well-being all suffer. We endure muted sensations, impaired thinking, lost perspective, and heightened confusion.
Fascia, the missing link
Tuning in to your fascia, the largest sensory organ of kinaesthesia not only facilitates movement, but also how we feel about it, — the missing link to that fulfilled life.
When you listen to your kinaesthetic sense, you complete the cycle of informed choice. You complement your mental and spiritual worldview with a physical awareness that reinforces positive and breaks up negative patterns.
Embrace mindfulness with every movement, breath, and thought
Through the mindful movement practice of Pilates, you’ll discover that all our sensations connect to our lived experience.
Our Sixth Sense workshop will teach you how to listen to your body and to respond mindfully. The outcomes? Improve your natural ease and grace for a happier, more meaningful life.
WHEN

Tuesday August 29th 5:30pm–7:00pm

WHERE

Infinity Pilates Studio Suite 2, Level 1, 220 Carlisle Street, East St Kilda, VIC, 3183

COST $45.00

TO BOOK

Phone:     03 9534 6233 Email:  info@infinitypilates.com

Direct: https://www.eventbrite.com.au/e/live-a-fuller-life-through-your-sixth-sense-tickets-35489413792

Bookings are essential to secure your place.
                    [post_title] => Workshop - Live a fuller life through your Sixth Sense.
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                    [post_content] => 


Osteoporosis Australia and Garvin Institute of Medical Research has recently launched Know Your Bones project www.knowyourbones.org.au Australia’s first bone health self-assessment tool for consumers to understand their bone fracture risk. It is designed for 50 +, but it also gives a great outline for general actionable summary for all users of the online tool.

The launch coincides with the new Osteoporosis Australia fracture figures:
- 155,000 fractures will occur Austra...lia-wide this year
- a bone is broken every 3.4 minutes due to poor bone health
- men will account for up to 30 per cent of all fractures related to osteopenia and osteoporosis, and associated costs.


Osteoporosis reduces bone strength and increases the risk of fractures particularly spine, hips, wrists. So prevention is the key and encourages the community to be more proactive about their bone health.

Exercise plays a huge part in bone health. The type of exercise for bone health includes resistance and muscle strength as well as weight bearing exercises.

We need to be adaptable to our environment and resistant within our daily lives to keep us on our feet.

Improving balance, strength and coordination are key elements for bone health. Improving proprioception - where we are in space, alignment and posture is important to achieve our orientation in space and how we move within our environment.

Efficient breathing patterns also play a large role for the maintenance of upright posture. Training good breath mechanics through postural alignment of the spine improves postural stability which is important for balance.

The Pilates method works with the body a whole system and addresses all of these key elements to optimise our bodies.

As we age we tend to move less and our work places often involves sitting a lot of the time. This contributes to lack of strength, mobility and balance. It is time to take action and start making small changes that will ultimately improve the quality and longevity of your live.

Know your bones project is a big step forward for the community to check into your life; how well you are doing and how you can improve on what you already have.

If you are ready to take action and improve your bone health, call Infinity Pilates Studio 1300 761 134 or contact us at info@infinitypilates.com.

See you in the studio. Kerrie
#osteoporosis #bonehealth #InfinityPilatesMelbourne #knowyourbones #pilates MOVE muscle, bone & joint health



                    [post_title] => How well do you know your bones?
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                    [post_content] => 
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
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                    [post_date] => 2016-06-19 21:25:36
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                    [post_content] => BioTensegrity Anatomy for the 21st Century

Presented by John Sharkey BSc NIMT MSc from Dublin, Ireland. Clinical anatomist, Exercise physiologist, and European neuromuscular therapist.

My interest in the wonderful qualities of fascia drew my attention to articles written by John Sharkey on BioTensegrity. Last weekend I finally had the opportunity to meet John in Sydney and shake his hand. It was the beginning of a wonderful 2 day workshop organised through Terra Rosa, of further understanding of BioTensegrity and human motion.

As a clinical anatomist John began to explore the language of the body as one and gained an appreciation of the relationship and continuums of the living body.

This led him to the model of BioTensgerity and the work of Dr Stephan Levin.

BioTensegrity: Biological-tensile-integrity. It is the tensioned 3D structure that is formed under tension and compression. A continuous tensional network of connective tissue woven within the disconnected compressions elements, bones, suspended in the body.

John supports the fact that the relationship between tensions and compressions within the body is the true language of human motion.

BioTensegrity accounts for mind, body, soul as a team that works together, rather than the idea that of the body moving in parts. It is the dialogue that is spoken in the philosophy and principles of the Pilates Method.

I gained a wealth of insight and greater appreciation to the process of human life. How we are formed and move around in a living architecture.

This experience with John Sharkey has help widen my lense as a Pilates practitioner, and gained clarity to my language that provides the dialogue to articulate the fullness, the full body integrated system of the Pilates Method which is an infinite exploration of human motion.
                    [post_title] => BioTensegrity Anatomy for the 21st Century
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                    [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 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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Pilates helps build self-esteem in the teen years 
Young people aged 12 to 17 years go through major transitions— from primary school to secondary school, and from childhood to adulthood. They experience significant physical, mental, social and intellectual changes, in addition to becoming increasingly independent.[1]
Often adolescents play sport, particularly when it is compulsory in primary school or the early years of high school. They may have enjoyed sport, however when sport becomes optional they drop out, for a wide range of reasons, including that sport became too competitive, or that the increased pressure on their time from school work. In addition to this, socialising and other commitments meant that sport was de-prioritised. In fact participation in sport halves during adolescence, dropping suddenly at age 15.[2]
Alarmingly nine out of ten (92%) Australian 12–17 year-olds do not meet the Australian Physical Activity guidelines of 60 minutes of physical activity every day. As children age, they tend to engage in less physical activity and more sedentary screen-based activity.[3]
Why is this a problem? Fewer than one in three Australians today aren’t getting enough physical activity to benefit their health generally and long-term habits are often formed in childhood and adolescence. By focusing on young people we can capitalise on the opportunities for intervention before unhealthy behaviours are established.

What we know about the teen years is that for multiple and complex reasons self-esteem can be incredibly low.
While low self-esteem can manifest in a number of ways, poor body image tends to be especially prevalent in young women. 1 in 5 students globally say they have missed school because they feel they don’t look good enough and 31% of teenagers are withdrawing from classroom debate because they don’t want to draw attention to the way they look. [4]
While mental health and self-esteem are complex and multifaceted there is growing evidence to support a number of protective factors. These being methods both internal and external that can be used to reduce the likelihood that a person will experience low self esteem. Physical movement has been identified as being one of these protective factors.
What role can Pilates play?
Forcing teens to participate in sport although good for their physical health is not the answer. So what is? It is important to acknowledge that members of this age group do not all perceive or experience sport in the same way. A product that works for one set of 12–17 year olds because of their barriers and motivations may not work for another. Reframing physical activity and experimenting with different types of movement may for some be useful.
Teens are underrepresented in the Pilates space, which is unfortunate because the benefits are huge. Pilates offers physical movement that can address a number of the factors outlined above. Including the ability to participate without the pressure of competition. The exercises of the Pilates method are taught specific to each individual’s goals and level of fitness.  Physical and mental challenges are developed accordingly.
This helps to create a sense of achievement in a non-competitive environment and helps to establish self-confidence.
Spacial awareness
Further, Integral to Pilates is the potential to integrate proprioceptive information. Proprioception is voluntary movement based on one’s own sense of their relative position in space and effort being employed to complete the movement.  Pilates enhances proprioception in a number of ways, for example body awareness through movement and imagery i.e where the body is moving in space and its relationship to the mat.
Self-Discovery 
In addition the method aims to highlight how that movement feels. Interoception is the lesser known sense that helps you understand and feel what is going on inside the body i.e. sensations of warmth, sensations of the heart beating and breath, lightness or release of muscles or joints melting into the mat. These are all sensations that increase a sense of not only where the body is in space but how you feel about that sensation… Self-discovery.  You yourself can only feel what you are experiencing. It is this process that may generate a more coherent experience of the body, as well as of the self. [5]
Social connectedness
In addition to movement there are a myriad of studies linking social connectedness to adolescent wellbeing. Although Pilates is not a team sport, through mat work in particular there is a shared experience, which allows for connectedness and social interaction outside of the pressures of school, social media and the competitive nature of sport. Through sharing a common experience and growing together through shared challenges the opportunity to establish common ground and a strong bond can be created.
Functional movement
Finally The Butterfly Foundation encourages the shift from focusing on how the body looks to what the body can do its functionality. This is inherent to the practice of the Pilates. The ability to connect to the body through breath and to feel the body changing and becoming stronger in a relatively short amount of time is inspiring and can create a new relationship with the body.  Allowing young people to experience this is an incredible gift, one that may see benefits both physical and emotional well into their future.
Pilates does have a remarkable effect on both physical wellbeing and mental health in young sedentary students.
A 2011 study found that Pilates-based mat exercises had positive impact on life satisfaction, perception of physical appearance, perception of functionality, and total physical self-concept. [6] While the study did focus on adult women, the benefits for a younger demographic are supported by a more recent study, which concluded that Pilates does have a remarkable effect on both physical wellbeing and mental health in young sedentary students.  [7]
 
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To start your Pilates journey with Infinity Teens and begin a movement for life, join Laura Bennetto on our upcoming workshop Infinity Teens Workshop.  Click below for more info.
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[1] VicHealth 2017, Victorians’ physical activity across life stages, Victorian Health Promotion Foundation, Melbourne.
[2] VicHealth, 2016, Sport participation in Victoria, 2015 Research summary, Victorian Health Promotion Foundation, Melbourne.
[3] Australian Bureau of Statistics, 2013, Australian Health Survey: Physical Activity, 2011–2012, Australian Bureau of Statistics, Canberra.
[4] https://thebutterflyfoundation.org.au/
[5] Kolnes, L-J.  Exercise and physical therapy help restore body and self in clients with severe anorexia nervosa. Norwegian School of Sport Sciences, PB 4014 Ullevål Stadion, 0806 Oslo, Norway
[6] Cruz, A. and Fernandez, J. et al. Effects of Pilates-Based Exercise on Life Satisfaction, Physical Self-Concept and Health Status in Adult Women, Journal Women and Health, 51(3), 2011, 240-255.
[7] Smruti Swagatika Dash P T. / International Journal of Medicine and Health Profession Research. 6(1), 2019, 112-117
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