Shannon Anderson – Page 6 – Shannon Anderson

Summer Shape Up

Get ready for a sleeveless summer!

Resuming and wrapping up our muscle groups theme for the school year, this edition of the newsletter ties it all together. Since September we have covered five major areas – hamstrings, hip flexors, abdominals, gluteals and arms. For those of you who have been following this newsletter, you are already “armed” with some foundational information to help you tackle some of the main areas to be in summer shape!

If you have a regular Pilates practice, what else can you do to be in the best shape for summer? This edition of the newsletter is going to explore things to boost not only your practice but also your fitness and physique.

The first and most important thing you can do besides exercise to get in shape is supporting your well being through nutrition. There is a popular saying in fitness that “abs are made in the kitchen”. Even though Pilates focuses on the core, that quote is so very true.

It’s unrealistic to have a consistently unhealthy diet and expect to be svelte, even if you are exercising regularly. Beyond superficial appearances, a good diet will support you in not only looking good but also feeling good! It’s amazing when students change to a more nourishing diet how their bodies improve internally (joints not so stiff and achy etc…).

Secondly, in terms of exercise, there are multiple things you can do to tone up. Assuming your Pilates routine is already in place, you could consider adding cardio to your wellness practice. Even simply walking will yield benefits. For those with osteopenia or osteoporosis, walking will be especially helpful.

Last but not least, consider training your body specifically now for what you plan on doing. If you want to hike outdoors, swim, play golf or tennis, you can start to work on building strength and endurance to build up the areas you will need for your sport or adventure.

As the school year closes, we wrap up our muscle groups theme. You have not only learned in detail about some of the main muscles but also how to bring it together combining your Pilates practice with nutrition, cardio and specific training when needed. May you not only be in shape for the summer but stay healthy and in shape the whole year through.

Joseph Pilates On Breathing

“Breathing is the first act of life, and the last.
Our very life depends on it.
Since we cannot live without breathing…
above all, learn to breathe correctly.”*

~ Joseph Pilates

With all the changes in the world this past month, continuing the muscle groups theme did not seem appropriate at this time. Instead, sharing Mr. Pilates thoughts on breathing seems more beneficial during this historic season. The poignant quote above is from his book “Return to Life”.

To provide a little more context, this book was first published in 1945. Right after World War II, Mr. Pilates urges, “above all, learn to breathe correctly.” This likely wasn’t a feel good sentiment but a practical one. As a fitness expert who trained boxers and who is purported to have been invited to train the German army in the 1920s (before he immigrated to the U.S.) and trained police in Scotland yard, Mr. Pilates first recommendation to become physically hardy after wartime is – “learn to breathe correctly”!

Mr. Pilates survived both World Wars. As a German living in England, he was interned at the Isle of Man during the first World War. This would also mean Mr. Pilates would have been in Europe when the Spanish flu broke out in 1918. It is legend that the prisoners Mr. Pilates trained did not succumb to many of the diseases common in the camps at the time.

Though not much is confirmed in scholarly historical research on Mr. Pilates boyhood days, it has often been told that he was sickly as a child, even struggling with asthma. These early struggles and his subsequent studies are thought to have shaped both Mr. Pilates and his work.

Mr. Pilates emphasis on the importance of breathing rings true as the world is currently on pause due to a pandemic that is respiratory in nature. As many are starting to be mindful of nutrition as a way to boost immunity, it only makes sense to practice breathing exercises as a way to help the respiratory system into peak condition. For Mr. Pilates, the foundational element, even “core” piece to being physical fit starts with breathing.

Breathing can not only help calm the mind and emotions during stressful times but can also improve lung function. With stay-at-home order deadlines extending, it is important now more than ever to stay active. Enjoy a walk outdoors (while social distancing from others) and practice Pilates to stay strong on both the inside and the outside.

*Pilates, Joseph H. and William John Miller. Return to Life Through Contrology. Pilates’ Primer: The Millennium Edition. Presentation Dynamics, republished 1998, p 12 &13.

Sleeveless Summer

Pictured above are both heads of the Biceps Brachii and the Brachialis muscle underneath.

Though summer is still a few months away, now is the time to start getting ready. Continuing to break down muscle groups, this newsletter is going to focus on the arms. For women, this can sometimes be a difficult area as we tend to store more subcutaneous fat in the arms (along with hips, thighs and calves…). This is what causes the wing/flap or hang at the back of the arm. Men on the other hand, tend to fight more visceral or belly fat.

In the front of the arm is the biceps brachii muscle (commonly referred to as just the biceps). It is the most superficial muscle and the one often targeted in training for aesthetic purposes. As the “bi” in the name implies, there are two starting points or origins: a long head and a short head both beginning at the shoulder and then coming together for a common endpoint in the forearm. The biceps flexes or bends both the arm and the shoulder joint and also supinates (palm up position) the forearm.

Though the biceps gets lots of attention, it actually isn’t the strongest flexor of the arm. That title belongs to a muscle you probably have not heard of – the brachialis. It is deeper than the biceps and starts on the arm bone or humerus rather than at the shoulder like the biceps. The endpoint or insertion of the brachialis is also the forearm. Specifically, it attaches to the ulna bone in the forearm so the brachialis is not involved in either pronation or supination (palm down or up position) of the forearm.

At the back of the arm is the triceps brachii. Again, as the “tri” in the name implies, there are three heads or staring points – a long, a medial/inside and a lateral/outside. The long head of the triceps starts on the shoulder and extends or brings the arm back. The medial and lateral part of the triceps muscle start on the arm bone. These three come together to have a common insertion on the ulna. Only the long head of the triceps acts as an arm/shoulder joint extensor while all three heads act as an elbow joint extensor/straightener.

The biceps and brachialis are antagonists to the triceps. A Pilates routine will help not only tone the arms but also the shoulders and most importantly the core which supports the extremities. Before it gets hot outside, begin training now so when summer comes you’ll be ready for a sleeveless summer.

Gluteals of Steel

Pictured above are the layers of gluteal muscles from the deepest (minimus) to the most superficial (maximus).

The New Year’s newsletter kicked off with a look at Six Pack Abs. Continuing the theme of examining muscle groups we are going to give attention to the gluteal muscles in this edition. The abdominals are obviously considered part of the core, but what may not be as commonly thought of as part of the core are the gluteal muscles.

There are three muscles that make up the gluteal group. They are the gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is the outermost layer, followed by the medius and then the minimus.

The gluteal muscles act to extend the hip or stretch out the leg in back, as in an arabesque. The gluteal muscles are antagonists to the hip flexor group. Where the hip flexors crease or fold the front of the hip joint, the gluteal muscles are meant to extend or open the front of the hip joint. With every step, the hip is meant to flex and then extend. Unfortunately, that hip extension may not happen optimally if the gluteal muscles are weak.

The gluteus maximus is the largest muscle in the body. In addition to hip extension, the maximus also acts to externally rotate the leg so it works together with the external hip rotators, again as in an arabesque. It is a powerful muscle that is meant to be used, but with our sitting, sedenatary culture, the gluteal muscles, including maximus, are often underdeveloped.

The gluteus medius is so important and far too often doesn’t get the attention it deserves. This muscle abducts the leg or lifts it to the side. The gluteus medius stabilizes the hip so every time you take a step your hip doesn’t drop as you lift your other leg up. Example: if you lift your right leg to take a step, your left gluteus medius will work to keep your hips level. It is also interesting to note that there is a correlation between gluteus medius weakness and low back issues.

The gluteus medius helps to move from a sitting to standing position and is important in balance. If you are standing on one leg and notice your ankle is wobbly, it might not be your ankle. There is a good chance that your gluteus medius is weak causing the instability.

The gluteus minimus is the inmost or deepest layer and the smallest of the gluteal muscles. Like the gluteus medius, the minimus abducts the leg and can internally or externally rotate the leg. For both the gluteus medius and minimus, there are fibers toward the front of the hip that can internally rotate the leg and there are fibers in back that externally rotate the leg.

While the abdominals are considered the core, the gluteal muscles play a pivotal role and some like to consider them part of the core as well. Without the gluteal muscles, you wouldn’t be able to stand up straight as they extend or open the hips to bring you upright. The gluteal muscles are also vital for gait.

Hopefully, this break down of the gluteal muscles inspires you to not only get your derrière in shape but also appreciate how important these muscles are to daily functional movements and to even having a strong core.

Six Pack Abs In The New Year

With the start of a New Year, at the top of many people’s resolutions will be to get in shape. Toward that goal, one of the main areas people want to tone up is the abdominals. Last fall we looked at a couple of muscle groups in detail (the hamstrings and the hip flexors). Let’s continue to look at muscles groups with this edition focusing on the coveted abdominals.

The term abdominals doesn’t just refer to one muscle. It represents a group of muscles. Specifically, the abdominals break down into four muscles that comprise the group.

Starting with the outer layer, the rectus abdominis, this is the six pack. This layer runs vertically from the pubic bone and attaches to the ribs at various levels on the way up. It causes forward flexion of the spine (example: crunch). There is a line (of fascia) straight through the center known as the linea alba. There are also small horizontal lines that branch off the linea alba and this is what creates the six pack (well, actually 8 pack shape).

The external and then the internal obliques are the next layer in the abdominals. They make an X shape from the ribs to the opposite hip. They are involved in rotation and side bending of the spine.

Last but not least, is the deepest layer, the Transverse Abdominis (TA). They run horizontally like a thick belt around the waistline and attach to fascia in the back. These are the muscles that make the low belly flat.

Interestingly, all four of the muscles that comprise the abdominal group are not only activated with certain movements but can also be activated with the breath. While valuable for focus and relaxation (not to mention respiration – the exchange of oxygen and carbon dioxide), breathing can aid in deeper abdominal work.

The abdominals can not only be aesthetic but also are functionally important. Between the hips and the ribs, the only bones in the region are in the low back. Other than that it is the vulnerable underbelly. The abdominals play a crucial role in supporting the low back. The center of gravity is in this region. Having strong abdominals not only looks good but also is key in posture and spinal health.

As the New Year begins, renewed commitments are made to fitness. May you find yourself not just in pursuit of six pack abs but even more importantly a strong core to face all the joys and adventures the next year brings.

The Gifts of December

The Holidays are fast approaching and as there is much hustle, bustle and shopping for the perfect gift, it seemed timely to talk about the gifts of December. Before purchasing, receiving or exchanging a single gift, it is nice to contemplate the gifts that already exist in this month. Without having to do a single thing, there is already much to be grateful for.

For starters in the Pilates world, December 9 marks Joseph H. Pilates Birthday. Born in 1880 in Monchengladbach Germany, Joseph Pilates was a visionary and inventor. He created a philosophy, a system and invented equipment that future generations will enjoy.

It so happens that Yamuna Zake’s Birthday is in December as well. She is alive and well. As vibrant and inventive as ever and still teaching nationally and internationally. Her body of work continues to grow and evolve to the benefit of us all.

Besides the visionaries born this month, December is a time celebrated by different religions as a season of giving. Even for the secular minded, December offers an opportunity to pause. The government, most institutions and businesses temporarily shut down.

Though it is the season of giving, the habit of giving is a good one year around. Gifts don’t have to be financial. The simple gift of a smile, a hug or a text with an encouraging or even funny word can make a world of difference in brightening someone’s day.

As the season begins, hope you carve out some time to pause, breath and enjoy all the gifts you already have – health, life, family, friends and perhaps pets! May you continue to give to yourself through self-care in all its forms from proper nutrition and rest to exercise and quality time for activities you enjoy. And as the season turns into new beginnings for a New Year, may you continue to find ways to give to yourself, to loved ones and to your community throughout the year.

Attitude of Gratitude

As the season of Thanksgiving approaches, it seems an appropriate time to consider the mind-body connection. This is a category Pilates is often placed into. Mind-body connection can sometimes sound a little vague or even weird.

What is the mind-body connection? Most simply, it is the brain-body connection. The muscles do not act alone. They receive a message from somewhere (the brain). This can also be called the neuromuscular (nerve-muscle) connection.

As students learn, the Pilates exercises are not only challenging physically but also often a workout for the brain too. As students try new movement patterns, like learning a new language, students have to “think” and not just “work out” but “work in” as well.

In addition to the physical neuromuscular connection, there is another layer to explore with the mind and body and that is the psychological component. Mindset can make a difference. A positive outlook can accelerate progress, increase determination and ultimately physical gains.

Interestingly, when there is emotional stress in other areas of life, it can show up in the body. If there are anxious thoughts, it seems it isn’t long until that old pain (back, neck, shoulder, knee…) may start popping up again.

When it comes to fitness, the focus is often on the external – looking a certain way. But more importantly is the internal – that systems are healthy and things aligned to function optimally for years to come.

While the focus in Pilates is often on improving alignment, the intention isn’t to highlight what is wrong. There is so much more that goes right in the body any given day (heart pumping, lungs breathing, cells renewing….) than what’s wrong.

Joseph Pilates defined his method as the complete coordination of body, mind and spirit. It is interesting to note that he didn’t say control but coordination. That both the brain and the body are functioning optimally so you can live fully and reach your highest potential.

With Thanksgiving around the corner, it is the perfect time to find gratitude for all that your body does for you everyday. And the perfect time to offer yourself a little extra self care through regular movement like Pilates or even simply going outdoors for a walk on a nice day. Moving is one of the best ways to refresh and reconnect both the mind and body.

Hip Flexor Edition

Pictured above is an important hip flexor called the Psoas Major.

Our topic of study for this school year is well known muscles groups. Last month, we looked at the hamstrings, examining the different muscles that compose the group and how these muscles act on the back of the leg and even the posture. If you missed it, you can catch up here.

This month we are going to focus on another group of muscles that also gets attention, the hip flexors. There are multiple muscles that make up the hip flexor group. They are the Tensor Fascia Lata (TFL), Rectus Femoris, Satorius and the Iliopsoas. Even the adductors (a whole other group of muscles on the inner thigh requiring a discussion for another time) have the potential to assist in hip flexion.

Of the hip flexor group, three of the muscles start on the front of the hip bone. They are the TFL, the Rectus Femoris and Satorius. As they attach to the front of the hip bone, these muscles can only flex or bring the leg to 90 degrees. They obviously cannot pull the leg higher than hip bone level as that is where these muscles begin.

Which leads to the iliopsoas, the hip flexor muscle I particularly want to highlight. The iliopsoas is composed of the psoas major, psoas minor and the iliacus. Interesting to note that not everybody has a psoas minor. The psoas major and minor have the same function so for those without a psoas minor they may never know it.

The psoas major starts deep in low back at the (lumbar) spine and runs across the front of the hip bone and attaches onto the leg (femur). The iliacus starts inside the hip bone and then runs along with the psoas to attach at the same spot on the leg bone.

As it has a higher starting point, the psoas major can bring the leg into hip flexion past 90 degrees. Because the psoas attaches on the spine, it not only effects the hip and leg but also has an impact on the lower back. If the psoas is tight, this can pull the lower back forward creating an arch.

Discussing the hip flexors so far we have focused on lifting or flexing the leg toward the torso. It is important to mention that the psoas can flex or bring the trunk toward the legs as in a full sit up or roll up.

The term hamstrings and hip flexors are something that you may hear a lot in Pilates and beyond. I trust the break down of these muscle groups and how they act on the legs, hips and spine has been insightful. Next time you hear one of these terms, hopefully you will have greater appreciation for the beauty and complexity of the human body and all it does for you on a daily basis without even thinking about it.

Anatomy 201

Last September the newsletter kicked off with Anatomy 101. For back to school, we are going to revisit this topic with Anatomy 201. Our theme for the year is going to be muscle groups. Each month we will focus on a different “popular” muscle group. This month we are going to cover the hamstrings.

It is important to note about muscle groups, the hamstrings being a good example, that they are actually – a group of muscles. That may sound obvious but because the group name is often referred to, it can sound like it is one muscle. The general term (hamstrings) refers to multiple muscles that comprise a group.

There are three muscles in the back of thigh that make up the hamstrings. The three muscles that compose the hamstrings group are the biceps femoris, the semitendinosus and semimembranosus.

The hamstrings, all three of them, begin or have what is called their origin on the sitz bone. If you sit and put a hand underneath one hip, the bone you feel or sit on…is the sitz bone. If you practice Yamuna® Body Rolling (YBR), the sitz bone is the point that is used to begin the hamstring routine. It is also a good place to learn some of the principles of YBR as the sitz bone is one of the easier bony landmarks to find.

The biceps femoris is lateral or toward the outside of the back of the leg. It begins on the sitz bone runs along the back, outside of the leg. This muscle attaches below the knee at what is called the insertion. If you sit and bend your knee and strum your fingers along the outside edge of the back of the knee, you can feel the biceps femoris tendon as it makes its’ way to attach below the knee.

Similarly, the semitendinosus and semimembranosus are medial or run more along the inside of the back of the leg. They too attach below the knee. If you sit with your knee bent and strum along the inside back of the knee, you can feel these two tendons as they run along the back of the knee.

As the hamstrings group start at the sitz bone and run behind and attach below the knee, you can see the obvious action of the hamstrings is to bend or flex the knee. They also extend or bring the leg back at the hip joint. What may not be as obvious is how these muscles impact posture. Tight hamstrings pull on the sitz bone which pulls the pelvis down causing more of a tuck and a flat lower back posture.

Of course, tight hamstrings can make it difficult for students to sit on the floor with straight legs while keeping the back straight or when standing to reach down and touch the toes. People with tight hamstrings may try to make up for it by over rounding in their back.

All three of the muscles that comprise the hamstrings group, run from the back of the hip to the back of the knee. They impact not only knee movement but also pelvic movement and posture.

Hamstrings is a word that is often referred to but not as often given much of a detailed description. I hope defining the hamstrings has given you some clarity and insights. Please stay tuned for the continued examination into muscle groups in the next newsletter as we explore the hip flexors.

No Pain, No Gain?

This is a famous mantra in the fitness world and beyond. In this edition of the newsletter, we are going to look at this concept more closely. While there is truth to it, this principle can also be taken to extremes that are harmful and result in losses rather than gains.

It is established that the body grows stronger as it is challenged – whether by increasing weights or increasing time on cardio activities etc. In sports fitness, this concept is used to keep athletes improving.

That said, a fine tuned athletes point of challenge is different than the coach potato working out for the first time. If the novice tries to do the same workout at the same level he hears a famous sports figure is doing, it won’t be long until there is pain or injury and the coach potato is back on the sofa.

Even a person who is consistent with working out can develop pain from practicing with improper form. In Pilates, having good alignment is huge, but good training in other modalities will also emphasize proper form as well. With Pilates, quality is often emphasized over quantity. Better to do a few good repetitions of an exercise and strengthen the underused muscles than to do many repetitions with bad form and continue to strain/overtrain the over developed areas.

With fitness, as in life, there is effort and challenge that brings growth. However, it’s really the use of the word “pain” in the “No Pain, No Gain” mantra that is misleading. While it is catchy and rhymes, technically real pain is generally not a good thing.

There are times you may have to work through pain, but that is not the goal. If you are in pain all the time and the pain increases with working out or certain motions/activities, you don’t want to ignore it. Pain is the body’s warning signal, a red light that there is something wrong. Continuing to work through pain when your body is telling you to stop, is ultimately going to end up with loss (an injury, lost time at work, loss in mobility and function) and not gain.

Listen to what your body is telling you. Don’t ignore the body’s signals like pain. Seek the appropriate professional help where needed – whether a family doctor or a specialist. Follow their recommendations. And when it comes to fitness, rather than thinking “No Pain, No Gain”, instead consider another mantra “Work smarter, not harder”.