As the newsletter is usually focused on Pilates and health & wellness topics, it only seemed right to share a little about Yamuna® Body Rolling. Here are some fun and interesting facts you may not know about Yamuna. Hope the following article is illuminating and inspires you to get rolling or stay on the ball with your fitness routine!
How do you pronounce Yamuna?
It is pronounced ya-mu-na like the river in India of the same name.
Why the unusual name?
Like Pilates, Yamuna is named after the person who developed the method, Yamuna Zake.
What is Yamuna® exactly?
“Yamuna® Body Rolling (YBR) is a completely orignal fitness and therapy practice that combines healing, wellness and injury prevention in a single, simple workout.”* YBR uses balls to release muscles from beginning to end. It also releases restrictions and fascia and is mild weight bearing exercise.
The Yamuna® work has grown and evolved. Originally, it began as hands-on work that was called Yamuna® Body Logic (YBL). Eventually, the principles from YBL were adapted to the ball and that become Yamuna® Body Rolling (YBR).
In addition to YBL and YBR, the method has expanded to the extremities of the body. There is Yamuna® Foot Fitness (YFF) that uses half spheres underneath the feet (and even the hands) and there are smaller balls specifically designed for the muscles of the face!
Is Yamuna® safe for everyone? What if you have a particular condition? Can you get hurt doing Yamuna?
Yamuna® is safe for most people to practice as long as you have the right ball, follow the routines as recommended, observe any cautions given and listen to your body. Similar to Pilates, there are routines that are appropriate for those rehabilitating and other routines that challenge the most advanced athlete. There are routines that can be done seated in a chair and Yamuna has even developed an “In Bed” series.
Is there an App for that?
Yes, actually, there is a Yamuna® app, called AnatomyU! Yamuna came out with the app a few years ago and it shows exactly where the ball goes to release different muscles throughout the body. It’s perfect if you would like to learn more about anatomy (and do something beneficial for your body at the same time)!
Is there anything the App can’t do?
As the app is focused on anatomy, if you have a special condition, Yamuna has other programs that may be more appropriate. For example, for low back issues, the app would only show muscles of the spine. However, the “Save Your Lower Back” download is a more holistic program that would address back concerns specifically.
What is the difference between Foam Rolling and Yamuna Body Rolling?
This is a good question. As both foam rolling and YBR release muscles, on the surface, they seem pretty similar. Besides the obvious difference (size and length of the equipment etc.), the answer to this question is a bit more complex and maybe even surprising. To appropriately address this topic, the next edition is going to be devoted to exploring this topic more in depth.
The month of February was going to be dedicated to the Heart. As it came to my attention, that World Encephalitis Day is on February 22, it only seemed appropriate to devote this edition to the Head.
Encephalitis is brain inflammation. There are two kinds of encephalitis: infectious and autoimmune. Infectious encephalitis is caused usually by a virus that “invades” the brain. Autoimmune Encephalitis (AE) is when the immune system starts attacking the brain. Here to share her personal journey through AE former student is Lisa Lauter…
“I was diagnosed with LGI1 Autoimmune Encephalitis (AE) in February 2018. Encephalitis is a devastating brain disease that affects about 500,000 people worldwide. The type that I have is called LGI1 Autoimmune Encephalitis – it is extremely rare and known to affect about 0.83 people in a million. With Autoimmune Encephalitis the body starts to produce an antibody that attacks the brain. In my case, this led to seizures, problems with cognitive function such as short term memory loss and aphasia which makes it difficult for you to find the right word when speaking or trying to write something down. It also affected my mobility, and I was dependent on a walker for 3 months and then a cane for a further 3 months after that. Sometimes Autoimmune Encephalitis causes psychiatric symptoms too but I was fortunate to not experience those.
February 22 is World Encephalitis Day. Due to the rarity of this disease, it is important to tell my story as it often takes many months to reach an accurate diagnosis and begin treating this disease. The more people that know about this disease, both medical professionals and family members, the more likely we are to improve patient outcomes. Since I started telling my story in January, I have already met a Houston family whose daughter is being treated for presumptive AE, and I’ve been helping a friend in Singapore who is a school counsellor learn more about AE as one of her students has AE and is struggling.
Every patient is unique in their journey but there is often a common thread. Looking back, I know that my symptoms started in September 2016. I started experiencing numbness and tingling in my forehead that spread under my eyes, as if I was wearing a mask. In late May 2017, I also started having numbness and tingling down my left side, affecting my left arm and left leg. I would have moments where I would be walking or talking or eating and I had to pause to let a strange feeling kind of wash over me. As a family, we started calling these moments “episodes” and I would just pause what I was doing for a few seconds until it passed. I wouldn’t know until months later that these “episodes” were actually Partial Focal Seizures and I was having 40+ a day. I was diagnosed with a seizure disorder, Epilepsy, shortly after I had a Grand Mal Seizure in July 2017.
I was put on several different seizure medications to try to control the seizures. The combination of seizure drugs eventually reduced my seizures to about 10 a day but I had increasing fatigue and was starting to show signs of short term memory loss, aphasia (where you can’t find the right word when speaking or writing), and problems with my walking – my left leg would limp and drag. An MRI showed possible Limbic Encephalitis so I was treated with IVIG infusions and this stopped me from having seizures on October 25, 2017.
Unfortunately I continued to decline and was admitted to Houston Methodist in December 2017 for five days of steroid infusions. My condition deteriorated so rapidly that I was now dependent on a walker to get around the room. I was very weak and we were very worried. I would spend the next 6 months attending five hours of therapy a week, gradually reducing to two hours a week by May 2018. It took a lot of work to graduate to using a cane 3 months later and then gradually giving up the cane too.
Lisa in walker race with her Father-in-law around the time she was diagnosed with LGI1 Autoimmune Encephalitis!
Everything we were learning about AE indicated that early and aggressive treatment led to the best outcomes. Were we doing enough only with the hours of therapies each week? We decided to seek a second opinion at Duke University Medical Center. After the results of another Lumbar Puncture (spinal tap), blood tests and another MRI, I was finally diagnosed with LGI1 Autoimmune Encephalitis. I now receive infusions of Rituximab every 6 months to teach my body to stop making these antibodies. Hopefully, one day I will no longer need these costly infusions but current research indicates that the relapse rate is high and we just don’t know how long I’ll need treatment.
It is now January 2019 and I am proud of the huge gains I have made over the last year. I no longer use a walker or a cane and recently started walking about 2 miles about 5 times a week. I continue to go to TIRR (Texas Institute of Rehabilitation and Research) for Physical Therapy twice a week to work on regaining the strength that I have lost. I started driving again last September, although I rely on my friends, children (now two of them drive) and my husband to do most of the driving. I am only comfortable driving in a bubble between my home, Wholefoods and my children’s school (about 7 miles end to end).
This stage continues to be challenging, but in different ways than 2018. Now my disease is largely invisible, except to my family and closest friends. I suffer from Brain Fatigue and have to be very careful to not over commit or over extend myself daily. I have become good about saying “that doesn’t work for me” when managing my commitments. I get headaches more frequently than I ever did and I still battle fatigue. When I am physically tired, Brain Fatigue affects me by causing aphasia and short term memory issues as well as gait changes where I begin to limp and drag my left leg again. I tire very easily driving and even being a passenger in a car can be exhausting for my brain. Being in a room where multiple conversations are occurring is very challenging for me as it is difficult to filter out the extraneous noise and focus my attention. But most of these effects aren’t outwardly visible and that is what makes it challenging.
I will be forever grateful for my ultimate diagnosis and recovery to date. I will be forever grateful that my children called 911 and my husband and family never gave up hope and advocated tirelessly on my behalf for diagnosis, treatment and aggressive rehabilitation. And lastly, I will be eternally grateful that I never, even in my darkest days, gave up hope for recovery. I somehow always believed that this wasn’t going to be the end of my story.
It is important for me to tell my story. World Encephalitis Day is February 22 and the more people that know about this disease, the greater the likelihood of faster diagnosis and treatment. Thanks for sharing my journey.”
Keeping you on the pulse of Pilates, the 4th Annual Pilates Has Heart Event is coming up! I’m delighted for this edition of the newsletter to have Hilary Opheim as a guest author. She is a Pilates Teacher and owner of Washington Avenue Pilates (WAP). I’m grateful to Hilary for sharing the moving and beautiful story of how this event began. Please welcome Hilary…
Hilary Opheim and Terri Dome at Washington Avenue Pilates (WAP).
So this happened and started it all…
On Sunday, February 17th WAPilates is holding our 4th Annual Pilates has Heart Event. It is hard for me to believe that this summer will be 5 years since I said goodbye to a best friend and client of WAP, the reason I started this cause.
Let me tell you a little bit about why every year we hold this event with 100% of the proceeds going to Texas Heart Institute. It is all in honor of the most honest, strong, funny and courageous person I have ever met. Terri Dome. Anyone who knew Terri Dome left with a better heart. It’s ironic that her heart was too weak to support her greatness. At the young age of 13, Terri was diagnosed with non- Hodgkin’s lymphoma. After a year and a half of radiation and chemotherapy, her cancer went into remission. At 28 years old, she started fainting and discovered that the chemo and radiation had damaged her heart and lungs. After years of pacemakers, Terri underwent a heart transplant on February 14, 2009. Terri called this her Heart Birthday. As soon as her doctors gave her the thumbs up to work out, she found her way to WAPilates.
I still remember that phone call from Terri asking, “what exactly is Pilates?” Can I do this with my recovery from a heart transplant? Am I strong enough? She was afraid she would be limited in her ability. She agreed to give it a try, and my life, those of the WAP Teachers, and many, many clients were forever changed.
Terri was a bright light. No matter what was happening with her body, the pain she was having or how she felt, she made all those around her smile and laugh. She didn’t want anyone to know her as the “sick girl.” Many didn’t know about her heart transplant until she agreed to do a piece for our newsletter.
Terri was a true fixture in our studio. She had “her” chair and after her workout, she would sit in her chair, iPhone in her hand playing Words with Friends or checking out movie times so she could hit the theatre. Her Friday Pilates sessions were her favorite. My personal workout with Kim, who was also Terri’s Teacher, was right after her workout. It was noon on Friday and usually a quiet time so it would be just the 3 of us in the studio.
She would watch when we got to advanced work, looking up from her iPhone and saying with all seriousness, “Oh yeah, I do that!” as if that was no big deal. She would sprinkle all the clients’ workouts with her contagious laugh and commentary. They would leave the studio with more than a healthier physical body. They left with a more whole heart.
Terri was quiet in what she did for others. She volunteered and would visit kids dealing with cancer as she had. She would sit and talk to them about the job she had at Lucas Film. She talked with them about Star Wars and all the behind scenes, made them laugh, and she would listen as they shared their feelings and fears. She knew what they were going through and was able to share that with them. She would also give her time to the Texas Heart Institute and speak on her experience to help others.
Terri became more than a client to many of us. To me she was one of my best friends; she was a rare find in that department. If you were lucky enough to know Terri and have her in your circle, then you had a friend who would back you to the end, fight for you, and unconditionally love you. That is a gift that she had like no other.
On July 1, 2014, we lost Terri. It took a good year for the studio, clients, and instructors, to come to terms with her no longer being in our world. Her chair seemed so empty and the Friday afternoon was silent. In late 2015, as my client Carla and I were starting her session I told her, “ I want to do something to honor Terri, to continue her work and to keep her memory alive.” That is how Pilates has Heart was born.
We decided to combine her love of Pilates and WAP. Terri always said that Pilates and WAP saved her life. So, our first annual event was held on Valentine’s Day, February 14, 2016, her Heart Birthday. Those who knew and loved Terri came together for a Mat class, and in a true grassroots way raised over $3,000 for the Texas Heart Institute. Her husband Steve Dome spoke for the first time about Terri, and many gave donations and helped spread the word, Pilates Anytime being one of them.
On Sunday, February 12, 2017, Pilates has Heart held it’s second annual Mat class at Silver Street Studios. We raised double with a little over $6,000 and each year we have continued to grow with Pilates Nerd donating shirts in 2017 and many wonderful raffle prizes. Our 3rd Annual Pilates has Heart moved into our studio where we feel Terri would be happiest!
3rd Annual Pilates Has Heart Mat Class ~
This year we will fill our studio with those that love Pilates and are wanting to help the community that is dealing with heart issues or will be one day. Making a difference as we all hit the mat, sweat, meet and laugh. I know that Terri will be in her chair, smiling and enjoying every moment of it. I know because every year I feel her there.
Pilates has Heart is an emotional time for all at WAP and when it is over each year our friend is missed even more. Thanks to all that come, support, give and join in the cause I know that we are making a difference not only for people like Terri but, for our community and friends.
Keri Sprung, with Texas Heart Institute, knew Terri Dome, and I think her words speak to the heart of the event: “Terri’s beautiful heart and mind continue to inspire our research and education, and we are deeply honored to be a part of this event celebrating her unwavering courage and dedication to helping others.”
About the author ~ Hilary Opheim
Hilary trained with John Gossett in Houston, Texas. She opened up WAP in January of 2005 and has continued her journey of learning and practicing Pilates as a teacher and as a student. Hilary has her own Teacher Training Program, Mentorship Program and Workshops that she presents and continues her own studies with Benjamin Degenhardt’s 360 Program and Cara Reeser Heritage Program. http://www.hilaryopheim.com
The theme for this month is balance. In the last newsletter, we saw that it takes more than muscle to have good balance and we reviewed the systems that impact balance. If you missed the article, you can find it here. For this segment, we are going to look at the most important muscles for balance and focus specifically on the core.
When it comes to daily activities and especially to athletic activities, strong arms and legs are important but you need a strong core to hold it all together. The Core is – well, the core. Even when you simply lift an arm, the abdominals are recruited to some extent. A strong core is needed otherwise movements at the hip, knee and ankle are going to be more challenging which makes balance more difficult.
Most people think of the abdominals as the core. There are four muscles that make the abdominals group. They are the Rectus Abdominis (the six-pack), the Internal and External Obliques and the Transversus Abdominis. The muscles are layered on top of each other and the Transversus Abdominis (TA) is the deepest layer. The TA runs horizontally (like a belt) around the waistline and attaches to fascia in the back.
While the abdominals are part of the core, what may not be as widely known is that other muscles also make up the core group. Surprisingly, the Psoas muscle can be considered part of the core as it attaches on each side of the front of the spine. When thinking three dimensionally and looking not just at the front but around to the back, there are Erector Spinae muscles along each side of the spine. The Quadratus Lumborum and the Gluteals in back can also be considered part of the core.
In addition, depending on how the core is defined, muscles such as the diaphragm and pelvic floor may be included. The diaphragm is sometimes thought of as the roof to the core muscles and pelvic floor as obviously the floor to the core.
The core is central when it comes to good balance. The abdominal and erector muscles support the front and back of the spine. The psoas and the gluteals impact movement at the hips and low back. Internally, the diaphragm and pelvic floor help create stability and a deeper core connection. Multiple muscles make up the core and multiple systems coordinate together for good balance.
With the start of a New Year, it is a good time to consider the topic of balance. The word balance can have lots of different meanings from work/life balance to balancing a checkbook. We are going to focus on physical balance.
One of the primary concerns of clients as they age is balance. And with good reason, a quarter of those 65 and older have a fall annually. Even if a fall is personally avoided, it is likely that one will still be impacted by a family member or friend who has a fall. Falls are the leading cause of injury, both fatal and non-fatal, for older Americans.* Balance is even more of a concern for those with osteoporosis as was discussed in a previous post which you can find here.
A common question at the studio is “what muscle needs to be strong to have good balance?”. The answer is more complex than one muscle. It actually involves multiple systems that coordinate together. It’s a beautiful balancing act in itself!
The three main systems involved in balance are vestibular, visual and proprioceptive. These systems works together with the brain and nervous system for balance. If one system is impaired, it obviously makes balance more challenging. In addition to these systems, muscle strength (especially in the legs), good reaction time and flexibility in the joints are also important for good balance.
Of the systems relating to balance, Pilates can especially benefit the proprioceptive system. The proprioceptive system has sensory receptors throughout the body (muscles, joints, even skin) and gives the brain the information it needs to determine where the body is in space. For example, it’s how you can bring your finger to your nose with your eyes closed. The sensory information from the neck and from the ankles is especially valuable in knowing where the head is turned and where the feet are placed in relation to the floor (and if the floor is uneven).**
The Pilates reformer with the sliding carriage invites all the systems into play. The spring loaded machines stimulates the student’s brain and proprioceptive system as his or her body moves through space.
Pilates obviously builds strength in the core and legs. As Pilates focuses not only on strength but also flexibility, this can be helpful in maintaining mobility in the joints. With the mind-body connection, this could potentially aid in reaction time.
Pilates stimulates the systems related to balance while it strengthens and stretches the body. A regular Pilates practice builds not only physical strength but also develops body awareness that is valuable both inside and outside of class, especially for those with balance concerns. As a fresh New Year begins, I hope it brings you better balance in every definition – body, mind and spirit!
“Breathing is the first act of life, and the last. Our very life depends on it…. Above all, learn to breathe correctly.” ~ Joseph Pilates*
With all that is going on in the world, breathing may not seem to fall into the “above all” category. Breathing is so automatic it is sometimes taken for granted. During the daily stresses of life, breath can be held or forgotten altogether. Sometimes people wonder why breathing is important.
The respiratory rate is one of the vital signs of life and without oxygen the brain would be dead in 10 minutes. In addition to oxygenating the blood, some of the benefits of breathing are that it can help improve posture and activate core musculature.** Breathing can also assist with mental focus, stress relief and even aid those with high blood pressure.
It is true that breathing is controlled by the autonomic nervous system, so it does “automatically” regulate itself without any conscious thought. Oxygenating the blood is the primary purpose of respiration. The body beautifully calibrates itself all the time to adapt the breath to the needs of the body. All of this happens at a level with the organs and like other processes, such as digestion, occurs all on its own.
The interesting thing about the breath is that while it does operate under involuntary control, it is one of the systems of the body that can consciously be controlled. You won’t be able to mentally send a message to the stomach to digest dinner a little faster, but you do have some mind over matter when it comes to breathing.
A number of skeletal muscles are involved in respiration. The lungs do not inflate on their own. They rely on the muscles to make the movement of respiration happen. It’s as muscles contract (like the diaphragm) that a vacuum is created as the rib cage expands and air is sucked into the lungs.
Many of the muscles involved in respiration have a role in posture as well. The breath supports the posture and is also a wonderful tool in accessing the core. For example, the abdominals can be consciously engaged when exhaling. This activates the core and results in a deeper exhalation cleansing out the lungs more than if the breath were passive.
Breathing is not only a vital life function but also has other roles in emotion, expression, speaking and singing. Breathing is the bridge between the mind and body. Because the breath can consciously be controlled, the breath can be utilized to help with mental focus. While bringing us back to a more centered state, physically and mentally, breathing can help minimize some of the negative impact stress has on the body.
Breathing is a natural way to handle high blood pressure. Slow breathing sends the message that the body can come out of “fight or flight” mode. As that happens, the blood vessels widen causing things to flow more easily.
Through the hustle and bustle of the Holiday season, please take care of yourself. Consciously, set aside some time to relax. Don’t let the season pass you by and don’t forget to breathe! 🙂
*Pilates, Joseph H. and William John Miller. Return to Life Through Contrology. Pilates’ Primer: The Millennium Edition. Presentation Dynamics, republished 1998, p 12 &13.
December 9th is Joseph Pilates Birthday! In honor of his day, this edition is dedicated to his memory.
Behind the movements and machines of the popular exercise system is the man who developed it, Joseph H. Pilates. He did not name the technique after himself. Mr. Pilates actually called his method “Contrology” which he defined as “the complete coordination of body, mind and spirit.” It’s only later that the method would became synonymous with the creator. In fact, the use of the term Pilates has become so common that in 2000 a Federal Manhattan judge ruled that Pilates is a generic term like yoga or karate.
Mr. Pilates, the man, was born in Germany in 1880 and came to the United States in the late 1920s. On the journey, he met Clara who would become his life partner and common law wife. They settled in New York City and opened a studio.
The Pilates method is tied to the life of the man. As a child, Mr. Pilates was sickly. He began his own wellness journey in his youth, studying anatomy, Greek and Roman regimens, eastern and western philosophies. As an adult, Mr. Pilates had transformed through his practice into a strong, young man and began sharing his work with others.
Like Mr. Pilates own life journey, the method he developed can assist those recovering from illness or challenge the most advanced athlete. The system beautifully incorporates movement and equipment to appropriately meet the student where he is at and help him progress to the next level.
Mr. Pilates used to say that his work was 50 years ahead of its time. That proved to be true. During Mr. Pilates life, his New York studio had a loyal following of celebrities, dancers, athletes and regular folks but was more of an insider’s secret. Though Mr. Pilates did not want his work to be exclusive and thought everyone would be better off if they practiced his exercises, it wasn’t until the late 1990’s and early 2000’s that the method reached a tipping point. Pilates became a household name 50 years later as he predicted.
Those that studied with Joseph Pilates and carried on his work are known as first generation teachers. Many of the first generation such as Eve Gentry, Kathleen Stanford Grant, Romana Krysanoska and Ron Fletcher have passed on, but some remain such as Lolita San Miguel, Mary Bowen and Jay Grimes. Second generation teachers are still able to learn from the first and continue Mr. Pilates work. The first generation teachers all enjoy a longevity, vitality and youthfulness that they attribute to a regular Pilates practice.
Mr. Pilates himself remained quite a specimen and a character even in his later years. He passed away in 1967. Though Mr. Pilates work was not well known in his lifetime, millions of people are benefiting from his method today. The man and the method have become synonymous, leaving a legacy larger than Mr. Pilates could have imagined.
Since last month was dedicated to Breast Cancer Awareness, it seemed only fair to give some attention to men’s health this month. Technically, September is Prostate Cancer Awareness month, but in recent years a new movement, called “Movember” has gained momentum. Celebrated in November, mustaches are grown to bring attention to prostate cancer and other important men’s health issues.
As women tend to live longer than men, raising awareness on conditions that are preventable or risks that can be minimized with early detection, give men more of a fighting chance. Usually around age 50, possibly sooner depending on family history, is the time to consider PSA testing. The risk of prostate cancer will increase with age.
There have been interesting research studies that indicate that exercise has benefits for those with prostate cancer. It is fascinating that as blood flow increases with exercise, the tumor is less likely to spread. Since it is bathed with oxygen, it doesn’t need to grow as it would if it were deprived.* This is good news for the gentlemen and has further positive implications for those suffering any form of cancer.
When it comes to exercise, Pilates is not just for the ladies. Mr. Pilates was a man and he developed his system with men in mind. With upper body strength and calisthenics in the classical exercises, Mr. Pilates own masculinity influenced his method.
Originally, Mr. Pilates called the reformer, the “Universal Reformer”. He wanted everyone, male and female, to practice his method. Pilates believed if they exercised, they would feel better. If they felt better, there would be less conflict and war and the world would be a better place. While world peace is a bit idealistic, the benefits from his exercise method are quite tangible.
As November shines a light on Men’s Health, awareness is key. From early detection and prevention of prostate cancer to good communication with a physician, increasing the lifespan for men is a possibility. A Pilates practice develops awareness in session that can be applied to daily life. Though the universe today is probably not what Mr. Pilates envisioned, he would be thrilled to know so many of his fellowmen are living healthier lives because of his method.
A favorite exercise of many Pilates teachers and students is the “Gentry stretch” on the reformer. This particular movement stretches the hip flexors and looks like a modified lunge as one leg bends and the other leg moves the reformer carriage. Named after first generation teacher Eve Gentry, her influence goes beyond the Gentry stretch. She also developed a “pre-Pilates” technique that is used today.
While Gentry’s name and technique might be recognized, her own remarkable story as a breast cancer survivor is not as well known. Eve had a radical mastectomy in 1955. This type of procedure was more common back then but not performed as much today.
Through her work with Joseph Pilates, Eve made a complete recovery. Within a year, she returned to her dance career and continued to dance for years to come. Eve eventually retired to Santa Fe where she opened a studio. She taught dance and brought the Pilates method to the region. Eve also developed her own approach or “pre-Pilates” technique that she kept distinguished from classical Pilates.
Many teachers and students benefit from Eve’s work today. Whether it’s the Gentry stretch or pre-Pilates technique, her influence is still felt. As a first generation teacher, Eve helped to impart Joe’s method and she helped the work spread by bringing it to the West.
For Breast Cancer Awareness Month, Eve Gentry’s remarkable story is highlighted. Eve’s full recovery through her work with Joseph Pilates is an inspiration. Eve’s exercises and her story live on offering hope for women today.
As October is Breast Cancer Awareness Month (BCAM), special attention will be given to this important topic all month. Breast cancer is the second most common type of cancer in women. BCAM is the international yearly campaign that aims to educate the public, support those impacted by the disease and raise funds to further research.
Fortunately, advances are being made. Recent research found that chemotherapy does not benefit the majority of women with early breast cancer.* Protocals for treatment are being adapted accordingly.
Exercise is recommended for breast cancer survivors by the American Cancer Society.** Of course, depending on the type of treatment, guidelines may vary as to the kind of movements that may be permitted and when to begin those movements after a procedure. In addition, every woman is unique and may heal at a different pace, so following the doctor’s prescription is paramount.
Exercises that restore shoulder and arm movements are particularly important not just after surgery but also after radiation. For those treated with radiation, exercise is even beneficial during treatment and can help with the side effects, including fatigue.*** Long after radiation is completed, continuing to exercise and maintaining upper body mobility will be essential.
When it comes to exercise, there is sometimes a concern that with increased circulation cancer could spread more quickly. The research so far has shown the opposite is true. A study published in The Journal of Applied Physiology found that aerobic exercise could lead to “‘normalization’ of the tissue microenvironment in human breast tumors. Such findings may have important implications for inhibiting tumor metastasis…”**** These results are exciting and empowering to realize that exercise could potentially help physiologically in preventing cancer growth.
Pilates has valuable benefits for those recovering from breast cancer. There are, of course, many shoulder and arm exercises. With the focus on awareness and breathing, rib cage mobility is expanded which in turn supports the shoulders and arms. The props, such as the foam roller, balls and arcs, can be used to help stretch the chest and spine. Resistance from therabands or springs on the equipment can be added as appropriate.
Before physical therapy was readily available or exercises recommended after surgery, a student of Joseph Pilates had a single mastectomy. This young woman made a remarkable recovery through her Pilates practice. Her inspirational story will be shared next time as Pilates goes pink for Breast Cancer Awareness Month.
