Restorative Pilates

Get Stronger, Get Leaner, GetCalmer   

Re-educate the way your mind and body connect to movement.


The word RESTORE is a verb.  An action

1. to bring back into existence, use, or the like; reestablish: to restore order.
2. to bring back to a former, original, or normal condition, as a building, statue, or painting.
3. to bring back to a state of health, soundness, or vigor.


Pilates Integration offers Restorative Pilates

-  pilates exercises chosen specifically for their corrective qualities in order to bring the body back to it's ideal neutral posture or "blue-print" design.



What is "Blue-Print" Design?  

Posture Alignment Therapy in The Egoscue Method® defines "Blue-Print Design" as "the standing normal anatomical position".

"Without being overly technical the hip, knee and ankle joints are aligned vertically in paired stacks, each of which is subdivided by three horizontal parallel planes that extend through the joint pairs, creating what amounts to a partial dynamic load-bearing grid. The grid’s structure is completed by the shoulder joints which are in a functional interactive relationship with the major joints below instead of being aligned vertically like the others, although they too (the shoulders) operate individually and as a pair on a fourth parallel horizontal plane.Topped by the head, placed over the S-curved central spine that links the hips and shoulders, the grid allows upright posture and bipedal motion capable of a great range of movement.

In addition, there is only temporary incidental rotation in the pelvis, legs, knees and ankles. (Think of rotation this way: Looking straight down on your upright body from above, draw a imaginary clock face with your head in the center facing twelve o’clock. In design position a straight line runs from hip joint to hip joint starting at nine o’clock and extending through the other hip joint, exiting at three o’clock. In such a configuration, there is no rotation, but if the lines depart from nine and three, say ten and four, rotation is present as the hips move off the design plane. This analogy works for the other load-bearing joints and the big leg bones. It is not unusual to find left-to-right pelvis rotation and right-to-left shoulder rotation.) The body is intended to rotate by twisting and turning, ascending and descending, in reaction to variations in the terrain and other temporary situations and then return to vertical alignment. When it remains stuck in rotation the integrity of the structure can be compromised".


            


Webster's New World Medical Dictionary defines neutral posture as "the stance which is attained when the joints are not bent and the spine is aligned and not twisted."

A practical definition of correct posture is "proper manipulation of the joints to facilitate a sustainable, comfortable, health-promoting upright position."

In this position, a person is able to completely and optimally attain balance and proportion of his or her body mass and framework, based on his or her physical limitations. Good posture optimizes breathing and affects the circulation of bodily fluids.

Wikipedia defines a neutral spine or good posture as the "three natural curves [that] are present in a healthy spine."  

In this context, proper posture or "neutral spine," is the proper alignment of the body between postural extremes. In its natural alignment, the spine is not straight. It has curves in the thoracic (upper) and lumbar (lower) regions. There is a slight forward curve in the lumbar region (lordosis), a slight backward curve in the thorasic region (kyphosis) and a slight extension in the tiny cervical vertebra at the top of the spine. In addition, the ears, shoulders, hips, knees and ankles are aligned as if a plumb line were running from the ears down through the torso into the legs and the feet. In neutral posture, the body is able to function in its strongest, most balanced position. Stress to the joints, muscles, vertebrae and tissue is minimized.

In contrast, a non-neutral spine leads to "improper posture, [that] especially when walking, puts increased stress on your back and causes discomfort and damage." A non-neutral spine develops as the result of a person's lifestyle. People who sit for long hours on the job are susceptible to a number of misalignments."

"Neutral spine" is ideally maintained while sitting, standing, and sleeping.

Restorative Pilates is about identifying and correcting muscular, skeletal and joint imbalances that cause compensation(s), dysfunction, chronic pain, injury and other health problems.
 

Pilates Integration offers STOTT PILATES® mat and equipment based sessionsdesigned to assist clients in chronic pain, recovering from injuries and others who would highly benefit from a restorative pilates exercise program (osteoporosis, pre & post pregnancy, recreational and competitive athletes, scoliosis, osteo and rheumatoid arthritis, breast and other cancer survivors).

From the careful selection and detailed explanation and instruction of exercises to the use of the best STOTT PILATES® and fitness equipment, Restorative Pilates at Pilates Integration is designed to ensure each client's unique and special needs are met.


STOTT Pilates® is Restorative because it addresses the following:

  • Help regain strength and mobility in the affected shoulder and arm
  • Correction of faulty movement and neurological patterns
  • Greater mind-body awareness, core stability and balance
  • Greater flexibility, agility and mobility
  • Toning and lengthening of muscles, especially in the spine
  • Decreased joint and lower back stress
  • Relief of pain and tension
  • Balances flexibility and strength
  • Improved breathing, posture, digestion and circulation
  • Stronger, more stable joints
  • Improved performance in the sports you love



Pilates Integration specializes in postural assessment and alignment, injuries, special populations and chronic pain  management is the first step in the Restoration!  

Deb Preachuk is able to design restorative pilates programs specifically for:

 

  • Osteopenia/Osteoporosis: our unique approach can actually rebuild posture by lengthening and strengthening muscles that support the spine and joints

  • Abdominal Surgery/Pelvic Floor Disruption: It can be said that the Pelvic floor is the keystone to your health. Aside from holding in the internal organs, Pelvic Floor Strengthening can eliminate incontinence and enhance intimacy. The accordion shaped muscles stretches from your pubic bone to your tail bone. These muscles become weak from child birth, surgery and lack of use.

  • Pre and Post Pregnancy: If you were doing Pilates before you became pregnant, then you should certainly continue. Restorative pilates addresses the need to adapt Your routine as your body changes during each trimester. Post pregnancy, restorative pilates aids in strengthening the pelvic floor and core torso stabilizers.
  • Unless recommended by your obstetrician or primary care physician, you do not have to stop her pilates sessions while pregnant. Deb Preachuk is trained in programming protocol for Pre and Post Natal Clients
  • Maintaining pilates training throughout pregnancy, is linked to a quicker recovery and assists in the return to her pre- pregnancy fitness level
  • At Pilates Integration, Deb Preachuk is is trained to identify the contraindications for all stages of a woman's pregnancy in detail. There are many different ways to modify exercises for your body changes throughout pregnancy.
  • Deb will provide you with the knowledge and tools you need to perform Pilates safely and help maintain strength, flexibility and peace of mind throughout her pregnancy and beyond.



There are two fantastic articles on the benefits of Pilates and Pregnancy and Pilates for Post-Partum Recovery at Pilates-Pro: The Pulse of the Industry.  

A recent article from Gaiam called "Pilates Your Way to a Comfortable Pregnancy" states that Pilates offers pregnant women a unique set of tools for helping them adjust to the landslide of physical and emotional changes that occur during pregnancy.

Some of the most common changes are the lower back and hips compressing and tightening, the body's blood supply increasing, and the head and shoulders rounding forward.

Add an on average 30-pound weight gain to the mix and you can see why pregnant women tend to resemble slow-moving vehicles.

A consistent Pilates practice helps open the hips and decompress the low back, promotes better breath and circulation, and lifts the shoulder girdle up off the ribs, allowing more space for the organs and less strain on the head and neck.

In addition, practicing Pilates can aid in calming the mother through the inner tumult of pregnancy by specific breath work designed to calm and relax the nervous system.

Deep abdominal breathing, a key principle of Pilates, is probably the single most important thing for a pregnant woman to practice. Not only does working with the breath focus the mind, it keeps the abdominal muscles toned during the late stages of pregnancy and even helps to open up the pelvis and prepare for the pushing stage.

However, be mindful that pregnancy is not the time to decide you finally want to get buff and lean. Pre-natal women should not trying to make fitness gains but rather to maintain core strength and increase body awareness.

Even if you are already an avid Pilates practitioner, there are cases in which prenatal Pilates may not be a good fit. Women with an incompetent cervix or placenta previa and anyone experiencing bleeding should avoid exercise, for instance. As with any prenatal exercise program, you should consult your healthcare practitioner before beginning. If you are given the all-clear, find a Pilates instructor like Deb Preachuk who specializes in prenatal clients.
 

  •  Neck and Back Pain: Restorative pilates identifies and treats back and neck pain stemming from weak torso muscles and poor posture. You can learn to release tension in your neck and shoulders and let go of nagging back pain for good by re-training these muscles to perform their correct design form and function.

  • Idiopathic (no known origin) Scoliosis: Pilates Integration offers a complete program of exercises effective in the treatment of pain due to idiopathic and postural scoliosis, and in time can reduce the degree of spinal curvature under a diligent and supervised program.

  • Fibromyalgia/Chronic Fatigue Syndrome:  Low-impact exercise such as Pilates have been shown to improve symptoms of and restore muscle strength in people with fibromyalgia (FMS) and chronic fatigue syndrome (CFS). Pilates can be considered a non-invasive method of pain management/intervention, and complements a holistic treatment plan.

Pilates is an effective yet gentle method off postural conditioning or rehabilitation for a client with FMS or CFS. Primarily, pilates is a low impact form of exercise that focuses not only on core strength and stability, but the use of breathing and breath work to facilitate mobility and core stabilitztion. Breathing oxygenates blood, increases circulation to all regions of the body and aids in stress reduction and pain managment. Pilates also aids in improving flexibility, muscular strength and endurance, proper load joint function and proprioreception/body awareness.

All of those factors make Pilates a good type of exercise for people with fibromyalgia (FMS) or chronic fatigue syndrome (CFS). The National Fibromyalgia Association highly recommends Pilates as an ideal exercise individuals diagnosed with or exhibiting symptoms of FMS or CFS.

For more information, please visit: www.fmaware.org/site/News2page=NewsArticle&id=5321

If you have been diagnosed with Fibromyalgia (FMS) or Chronic Fatigue Syndrome (CFS), and are contemplating pilates instruction as a method of alternative healing, it is essential to look for a Pilates instructor like Deb Preachuk who is certified and specializes in Injuries and Special populations and has extensive experience helping people with chronic pain.

As an Injuries and Special Populations certified pilates instructor with many years of working with students in chronic pain, it is my experience and opinion, students with FMS and CFS experience a greater degree of success working one-on-one in a private setting with a specialized pilates instructor than in a group fitness setting. Private instruction will allow for pain management, equipment and exercise modification, and a pace that suits your unique needs. Once you know how to modify movement patterns it is much easier to move into the fitness pilates setting with larger groups. Private instruction empowers you to move forward when the timing is right.

Participating in Pilates with an certified instructor specializing in injuries and special populations will help a student with FMS/CFS identify and accommodate physical limitations due to trigger point/point specific pain symptoms. By educating the student on three-dimensional breathing, strengthening the torso muscles, and gnetly stretching tight yet weak muscles, your instructor will help you work on the postural muscles that are essential to supporting the spine and improving awareness of torso function. As a result, mind-body awareness awakens, pain is reduced, mobility and strength increases and general mood and energy levels also improve.


"All we actually have is our body and its muscles that allow us to be under our own power."

~ Allegra Kent, Once a Dancer.