Aerial Cartwheel

Ken surprised me that besides being an intelligent PhD student who is active in swimming, water polo, he is also very much into Capoeira and even break dance. That was partly why he is interested in learning Pilates. Ken feels that Pilates can restore muscle flexibility and core strength to improve his break dance stunts.

One of the break dance stunts that he liked very much was the Aerial cartwheel, which is basically a cartwheel performed without the hands touching the floor or the apparatus. It looks like this. Frankly I don’t know much about break dance, so in order to help Ken improve his aerial cartwheel, I had to first find out what exactly it is. I think Just The Skills provides the best illustration of how to do it, even though the site is a little slow.

Some pointers on how to do aerial cartwheel on Tulsa Gymnastics:

1. Start this from a run and hurdle or from standing. If you are hurdling into an aerial, the hurdle should neither be too long nor too high. You need some forward momentum, but you don't want too much.
2. Push off of your take-off leg to get your height.
3. Kick your back leg as hard as you can to get around to get rotation.
4. Swing your arms will help in both rotation and height. Some people do aerials better swinging the arms down by your side, and others do an arm circle into it.
5. Don't try twisting your body into the aerial. This throws your alignment off and makes it harder to rotate.
6. As your land, lift your chest up. Not only will this make it easier, it looks better than having your upper body flopping over when you land.

Ken asked how Pilates can help strengthen the sides of his waist (the quadratus lumborum, QL) as he feels that this area is weakened and thus he can’t do the aerial cartwheel with ease now.

QL is a muscle with many functions. It laterally flexes (side-bends) the trunk, and elevates the hip. It also helps to stabilize the low back (thus usually involved when low back pain is present). After analysing the movements in aerial cartwheel, I think the strength of QL should not be the main focus of concern. Because in an aerial cartwheel, it is the momentum generated from the kicking of “back leg” (in point 3) that brings the legs overhead. QL is more of stabilising the lumbar area than to twist the body over (as in point 6) which will only distort the form.

I would rather focus on the flexibility of QL (especially on the push off side) so that the momentum of the leg swing will not be slowed down by tight QL. Mermaid is fantastic exercise in lengthening the QL.

I would rather focus on improving core control and stability of the lumbar area, strengthen of hip abductor and stretch the hip adductors to facilitate “kicking the back leg”. Good Pilates exercises are Sidekicks, Leg Circles, Star.

Differentiating Various Pilates Style

Reader, Karen, has asked me to list the different certification system available or employed in Pilates studio in Singapore, and to elaborate on how and why they differ from each other. I agree with Karen that this will probably be informative for Pilates newbies in choosing a suitable studio based on the teaching styles, and also be useful for those who are interested to learn to teach Pilates as a career switch. As I honestly have too little experience in other methods other than the one that I am trained in (especially classical Pilates) to blog about the differences, Karen was very kind to start me up with lots of resources.

There are actually many certifications system worldwide which might not be as readily available or established in Asia (yet). You may read a New Zealand Pilates info site which features a "Comprehensive Guide: Pilates Schools, Pilates Teacher Training, Pilates Certification". The author is rather non-biased and give interesting (and humourous) personal views on various systems. But below are some certification systems available and employed in some studios in Singapore (in alphabetical order):


Polestar Education / Polestar Pilates Asia
The Polestar Pilates curriculum is designed by Physiotherapist and Orthopaedic Certified Specialist Brent Anderson, and is based on a scientific foundation, as opposed to an anecdotal one. Drawing on his extensive background in rehabilitation and movement science, Brent Anderson has expanded on Pilates' principles by adding manual skills, advanced body awareness, and principles from motor control theory. The Polestar Pilates method draws on the sciences of anatomy, physiology, biomechanics and motor control, and integrates scientific research findings in the areas of orthopaedics, sports medicine and movement science. Polestar Education is recognized by the American Council on Exercise as a 'Continuing Education Specialist'.

• Being taught in Singapore: Focus Pilates, Ivana Daniell Studio, Singapore Dance Theatre (Kellie Vanderploeg),
  Sky Pilates

Romana’s Pilates / True Pilates
While many fitness professionals are now offering pilates-inspired programs, or in some cases combining what they call Pilates with exercises from other training regimens, The True Pilates method is different because it refers to the system of exercises that were originally developed and taught by Joseph Pilates. Romana Kryzanowska is the world-renowned protégé of Joseph Pilates and has been teaching the method for nearly six decades. Long ago Romana made a commitment to Joe and Clara Pilates to continue their life's work and Romana continues to deliver on that promise today by traveling the world and teaching the next generation of instructors.

• Being taught in Singapore: Classic Pilates, The Pilates Studio
  

STOTT Pilates
Started in 1988, Stott Pilates is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. Co-founders Ms. Moira Merrithew (who was certified as a Pilates instructor under the tutelage of Ms. Romana Kryzanowska) and Mr. Lindsay G. Merrithew created the Stott Pilates method of exercise and equipment to include modern principles of exercise science, spinal rehabilitation and athletic performance enhancement to the original classical method. For example, some approaches may promote a flat back, whereas Stott Pilates exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints, placing more emphasis on scapular stabilization.

• Being taught in Singapore: Options Studio, The Pilates Touch

The Fletcher Work by Ron Fletcher
An evolved approach to the original classical method developed by Mr. Ron Fletcher. Mr. Fletcher was a former dancer who studied the method under Mr. Joseph Pilates and his wife, Clara. With his background in dance, he adapted the classical method exercises and created the Fletcher Work which includes the Fletcher Floorwork, Fletcher Towelwork, Spine Corrector and Percussive Breath™ technique.

In addition to covering the complete Pilates syllabus - including all levels of mat and work on the Pilates apparatus - Ron Fletcher has evolved several innovative techniques to support further understanding of the original Pilates method. Among these include Fletcher Percussive Breathing™, Fletcher Standing and Centering™, Fletcher Towelwork®, Fletcher Floorwork®, and unique pieces of movement on the full range of Pilates equipment.

• Being aught in Singapore: iPilates

The PhysicalMind Institute - The Method Pilates
An evolved approach to the original classical method. Joan Breibart is the President of the PHYSICALMIND INSTITUTE, formerly the Institute for the Pilates Method. Breibart claims she started the Pilates trend in 1991 with the first Pilates certification, the first Pilates video, and the first portable Reformer. Joan's Pilates training programs are being used world-wide (including Wellington New Zealand).
"She regularly writes on all aspects of the Pilates Movement..."Pity none of her writings are on show at her website, which has no free training information to speak of. She is famous for "Standing Pilates", which was designed for the elderly and infirm (available as a pdf immediate download from amazon.com) -see advert in right hand panel).

• Being taught in Singapore: VF Studio

Beijing Olympics - My Favourite Highlight

8月19日，德國選手馬蒂亞斯．施泰納在北京奧運會舉重男子105公斤以上級決賽中以461公斤的總成績摘得金牌。施泰納在領奬台上手持金牌、鮮花和妻子的照片，他的妻子因車禍去世。

引用朋友的話:

"這正是奧運的吸引之處，在你不認識的運動，
或你不認識的運動員背後, 總有一個值得你去探索的感人故事。"

Morning Walk in Fort Canning Park

Last Saturday, while waiting for hubby to finish school, I had a wonderful morning walk in Fort Canning Park. It's actually very nice to walk alone, as I could walk at my own pace, stopping as and when I wish to read the historical signboards, learn more about different spices and herbs, or watch birds feeding on the trees.

Luckily with my new N95 handphone, I could record down the beautiful scenary:

This area near the Old Married Soldiers Quarters is very well-shaded. Apparently there was a Taichi class going-on! This is actually a great place for classes: convenient location, fresh air, beautiful greenery, refreshing cool shades & wind... Maybe I can do some classes here for my friends too.

This lady was actually doing Pilates on that stone bench. Ok I know the picture was taken at a really odd angle, but I just couldn't capture her in action without her knowing while she perform leg circle. After taking the photo I copied her and did some Pilates exercise on another stone bench too!

Along the 13th Century trail, there was an old couple who came for a morning walk in the park together. They were both engrossed in picking up something on the ground. They were actually collecting 相思豆 (Love Beans) together. OOOOOooo!!! How romantic!! I wish that I will be like them when I get old.

Then I went to check out The Singapore Dance Theatre and saw a bunch of very very adorable children learning ballet.

The teacher wanted the girls to do a frontal split against the wall. Instead of describing to them in boring manner, she made it fun by asking the girls to make "spiders crawling on the wall" (see the 3rd girl from the right). This really shows the power of good imagery, not only immediately the students knew what the teacher wanted them to do, they did it correctly and had fun! That's why imageries are so important in the delivery of an effective Pilates class...

After this lovely Fort Canning walk, I set my goal to complete the trail along the Southern Ridges! Hope I can do it next week. ^_^

Karyn - Session 2 & 3

Session 2 (Feb 2008)
Karyn indicated that her back pain was aggravated in the week after session 1. But she felt that the pain was not entirely caused by the Pilates exercises but possibly due to the intense childcare duties that she did over the week.

In session 2, lateral breathing, pelvic tilt and chest curl were repeated to reinforce their proper execution. However basic bridging was removed to prevent any lumbar flexion since pain was active. Side kicks on elbow were added to strengthen core, arm and shoulder girdle. Karyn has very good body awareness thus was able to disassociate her hips beautifully. Prone press up was highly emphasized and encouraged to practice on her own as it can improve spinal extension through the thoracic spine and improve control to stabilize the lumbar area.

Thorough postural and home ergonomic analysis were done to correct any harmful postures used when Karyn takes care of her children. For example, it was suggested to bathe the baby in a basin on the dinning table instead of on the bathroom floor so that she could stand in proper posture; also Karyn was advised to kneel rather than sit cross-legged on the floor when caring for her baby so that she could maintain neutral spine.

After session 2, Karyn reported that her back pain has gone. I would attribute such improvement to the extension work done during the session.

Session 3 (12 August 2008)
Karyn had to stop training due to her study and could only resume after 6 months. Her back condition has gotten from bad to worse, and her quadratus lumborum area was swollen due to active inflammation. Her left and right side muscle imbalance in upper body also became more severe.

Breathing exercise, dead bug on foam roller, prone press up were performed. Mermaid was done but range of motion was reduced (only reached up instead of “reach up and over”) on the inflicted side to prevent aggravation. I have advised Karyn to consult a physiotherapist who is trained in Pilates to do a spine check so that I could work her in safest and most optimal range in future sessions

Ken - Session 1 & 2

Ken is a healthy 25 y/o PhD student who wants to learn as much Pilates as he can before returning to US for his study, so that he can maintain his fitness by doing Pilates on mat amidst his busy schedule. He has no medical or joint issue, and he played water polo and trained in gym.

Ken scored very well in fitness screening. Overall he has good arm and leg strength and excellent body awareness. He has good shoulder and adductor flexibility, but hamstrings are tight (scoring 1.5 in long sit). His thoracic spine and chest are stiff, thus restricting his lateral breathing and articulation in the thoracic spine. His rib cage flares when lying supine in neutral spine. Core control and dynamic stability can be improved, which will in turn help to reduce over-recruitment of hip flexors. Right dominance and lateral chain of lower extremities are much stronger than the medial.

Main Fitness Goals:

1. Learn to do as many Pilates mat repertoires he can correctly.
2. Reduce tightness in hamstrings, hip flexors, pectorals, thoracic spine.
3. Strengthen core (abs & lumbar spine).
4. Achieve overall muscle balance.

Click here for the summary of exercises done in session 1 & 2.

What a small World

Good thing about Pilates lovers is that, most of us are very friendly people.

Attended mentoring session today, and met other instructor like Michelle. After we introduced ourselves, she said, "Oh, are you the Teresa who wrote a Pilates blog?"

Heehee, yes I am. It is very encouraging that I am kind of identified by my blog. I didn't know I am "that" famous!!!!!! ;-p It's very nice to know people are reading what I write. But Michelle could not recognise me from the photos(which were taken last year), I guess I have expanded so much in past 5 months (see photo below, please pardon my obscene bulgy bra line!) that I am now beyond recognition.

Like what Michelle said, it's such a small world! We realised we both came from PICT training previously and we worked for FHI before. And she was very right, once you like Pilates, there is so much to talk about!

Anyway, today's mentoring session focused on Fitness Screening. We revisited the use of some of the screening exercise and various watch points. I was so delighted to find that my "Long Sit" has improved tremendously. Not only I could sit with legs straight, I could even flex my hip slightly forward while maintaining a nice neutral pelvis. Seems like my hamstring muscles are really well lengthened now!

To be honest, this improvement in my hamstrings flexibility has nothing to do with training (as i have cut down physical activity till recently due to morning sickness). Rather it was due to the increased level of a hormone, relaxin, in my body which relaxes my ligaments around my joints.

Relaxin can do many things to the body:

1. Relax the womb to make it easier to stretch and make room for the growing fetus.
2. Loosen the birth canal (especially the space betwen pubis, cervix and pelvic muscles) so that the baby can pass through.
   
3. Increase mom-to-be's foot size.
   
4. Loosen ligaments around joints, which increases joint laxity. This may lead to a higher risk of strains or sprains. Thus pregnant women has to be extra cautious and need to avoid over stretching their joints (especially thru ballistic stretch).
5. Causing back pain and sacroilliac joint (SI) pain (see my earlier post).

Now I continue to enjoy the feeling of being "flexible" while it last, but I gotta train hard to keep the flexibility after the pregnancy.

Stop Whining!! For Your Health.

I read an interesting article, "Hush girls, stop that angst-y chatter", on Mind Your Body section of the Strait Times today. It's really a great awakening for many of us, especially for my girl friends.

In a study published in the Journal of Developmental Psychology, pre-teen girls rather than boys, tend to rehash problems and focus on negative feelings. They developed close friendships with co-complainers, and ended up depressed and anxious, which led to more angst-y chatter - an endless cycle.

This actually reminds me of myself. I was definitely one of those girls who whined a lot about my problems with my close friends. Though feeling slightly better after all whining and even shedding some tears with my buddies, I constantly felt very hopeless and depressed, and my whole world seemed to crumble down. I was stuck in that kind of depression since I came to Singapore, and it lasted till last year. It definitely had a very negative impact to my school work, relationships and work life.

I was very fortunate to have met my husband, who was attracted to my seemingly bubbly and sunshine external personality, but at the same time never gave up on my dark, depressive inner self.

Ed always tells me to think positively, but it was difficult for me as I am so stuck in the angst-y chatter and the anxious mood. One day he showed me a great video called The Secret/ Law of Attraction. At the same time, a comedy/romantic Korean TV series "Coffee Prince Shop No.1" was on air and got me totally hooked. These helped me realise life would be so much happier and easier if I focus on the positive side of things. It was a great awakening for me and finally I managed to get out of the vicious cycle. So I cut down my angst-y chatter (can't really stop it all at once) and stop my Xanga blog that was filled with complains. And true enough, life start to appear much brighter!

So to all my dear friends, like what the ST article says, "In general, talking is healthy. However, co-rumination represents too much of a good thing." So let's cut that short ok ^_^

Know Your Bones & Joints

Just saw on Straits Times that there is a new book called Know Your Bones And Joints.

It is writen by an Singapore orthopaedic surgeon and it aimed to provide a comprehensive guide to the prevention of bone and joint problems. Besides describing the causes and treatment options for each orthopaedic condition, the book also elaborates on how each condition can be avoided or delayed.

Sounds like a good entry level educational book for injury prevention. I think I will buy it not only because I believe "prevention is better than cure", but also because it claims that proceeds from its sales will be donated to the Straites Times School Pocket Money Fund and the Assisi Hospice. So I can lend it to my client for extra info and do some charity at the same time.

Pilates on AsiaOne

Joe from Option Studio shared with me this article on AsiaOne. It gives a great concise introduction about Pilates as well as three informative videos. My favourite video is "Armchair Pilates".


Enjoy!

Sleeping Posture during Pregnancy

Went to Focus Pilates today to sign up for another teaching course. It is now a great time to take up courses since they charge in USD. I saved few hundred dollars compared to 2 years ago!

As we catched up, Daniel from Focus reminded me to sleep on my left side, as I am now into the 5th month of pregnancy. In fact most of the pregnancy info site will give the same advice too. But few of them ever explain why should you sleep on your side and avoid sleeping on the back during pregnancy, making some pregnant ladies all paranoid about their sleep posture. I even saw a message on a forum from a mom-to-be, saying that she was so afraid to accidentally sleep on her back and harm her baby thus ended up having countless sleepless nights!

It is adviced to avoid sleeping on the back, but sleep on the side instead, because from 4th month of pregnancy, the weight of the growing baby will be pressing on the vena cava (the large vein running next to the spine that returns oxygen depleted blood to the heart) when the mother sleep on her back. This may caused discomfort to the mother and cutting down blood supply to the growing baby. As the vena cava is located on the right to the spine, sleeping on the left side will have the least amont of pressure on it. However, sleeping on the back occasionally or unintentionally (especially during your deep sleep when you can't really control your posture) is not fatal to the baby. Our body design is highly intelligent and if you "accidentally" sleep on your back, you will probably be awaken by the discomfort and forced to change your posture. So just relax and try to get some worry-free sleep.