A little magic is definitely called for in 2020! As this historic year comes to a close, it’s not too late for new possibilities. Maybe this season will be a bit more meaningful than the past hustle and bustle. Even if festivities take a unique or distanced approach, I hope you enjoy more of what matters.
Continuing the series “Pilates Equipment for Home”, this edition covers the Magic Circle, of course! Probably not the magic you were looking for (but somehow so 2020:)
Magic Circles
A little history, using what was available at the time, Joseph Pilates fashioned the first magic circle from the metal ring you would find on a barrel of beer! Closest to the original design, the “Spring Circles” from Balanced Body increase resistance depending on the number of metal rings. The lightest resistance circle is actually two rings of metal. The average magic circle is comprised of 3 rings and the heaviest is 4.
Similar to the classical Magic Circle, the Flex Ring Toner® is encased in rubber ensuring there are no potential sharp edges and making it rust proof.
The main distinguishing feature for the Ultra-Fit Circle® is that there are also handles on the inside of the ring and not just the outside. There is a mini and regular sized Ultra-Fit Circle®. The mini is for beginners and for those with a smaller upper body frame and the regular is for those with more practice and/or broader shoulders.
The Fitness Circle® Pro has latex free handles. The Fitness Circle® Lite is made of Fiberglass and the Fitness Circle® Flex is made with plastic.
Thankfully, Magic Circles are more widely available today than in the past (and don’t have to be made from barrels of beer!) Circles can commonly be found in the fitness section of many stores and on Amazon from a variety of manufactures.
In the last newsletter, we had a ball covering toning, fitness and Yamuna® balls. In this issue, we’ll keep it straight and discuss linear rather than round props. Specifically, we’ll focus on Thera-Bands®, the Stretch Out Strap® and Fletcher® towel.
Thera-Bands® offer resistance and can be used to strengthen the upper or lower body, as some of you know from having literally been tied up during a class! 🙂 It is helpful to realize that different manufacturers have different color coding to denote the resistance level, but there does not seem to be a universal color coding system. For example, a “yellow” Thera-Band® from Balanced Body® and OPTP® is the lightest resistance, but from Merrithew® it is regular strength.
Tip: Check the resistance level from the manufacturer to make sure you are getting the right level for you. It should either say light, medium or heavy or have a chart with the resistance levels.
It is helpful to realize the length and width also varies between manufacturers. Some manufactures make the bands 5 ft and others 8 ft long. Some bands are wide and others more narrow. If you want to do foot exercises, you’ll need a wide band to cover the ball of the foot and toes (as pictured at the top).
Thera-Band®:
Sets:
This is a good standard set and commonly used in Physical Therapy. They have a light to regular strength set and then another set with heavy and extra heavy bands. Please note though these bands do contain latex.
If you would like to order just one Thera-Band, you can order a light, medium or heavy from Balanced Body®. The two extra heavy strengths are not available as a regular length band but sold in yards/bulk only.
This is a non-latex, environmentally friendly option! As I’ve mentioned, international shipping can sometimes be an issue as Merrithew® is based in Canada, but these Flex-Bands® are great. The length and width on these bands are a good fit for most exercises. The width on this band covers most feet for foot exercises. Light Regular Strength Extra Strength
Stretch Out Strap®:
The Stretch Out Strap® is similar to the Thera-Band® in that it can be used for upper or lower body exercises, but obviously the strap doesn’t have the elasticity of the band. While there are not different levels of resistance like the Thera-Band®, the strap offers isometric resistance and support. As the Stretch Out Strap® name implies, the strap is great for stretching. Where a band doesn’t necessarily hold the weight of the leg in a hamstring stretch very well, the strap will assist better in such stretches as it offers support without any give.
The loops on the strap are helpful not only with stretching and gauging the right level for you, but also for the grip. For those with arthritis in the hands holding something thin like a band or plain strap may not be ideal. But with the Stretch Out Strap® or similar equipment, hands can slide through the loops. Rather than grasping, an open hand can be used through the loops instead, making upper body strengthening and stretching more accessible.
Special Note: Staying in the Pilates lane and trying to keep the newsletter concise, yoga straps have not been covered. Did want to give them a brief mention though as these straps can be useful in Pilates, Physical Therapy and of course, yoga. Yoga straps can frequently be found in the fitness section of many stores and online at Amazon etc. The Stretch Out Strap® obviously has the loops and yoga straps generally do not. Yoga straps often do have a sort of buckle which could be used to create a loop.
Fletcher Towel®:
Developed by first generation Pilates teacher, Ron Fletcher, the braided design serves a purpose. The braid places the fabric on a slight diagonal, so it has a little give, similar to the Thera-Band®, but as it is fabric, it stops like the Stretch Out Strap®. Before the braid was created, a rolled up towel was used to achieve this effect. Where a Thera-Band® offers different levels of resistance, the Fletcher® Towel meets the students where they are at. Whatever strength the student has to pull on the towel, that is the resistance he or she will get out of it. As students get stronger, the Fletcher® towel continues to match their strength. In addition, as the Fletcher® Towel is thicker, this makes it a little easier to grasp than a Thera-Band® or Stretch Out Strap®. Most people think the red Fletcher® towel is just a cute accessory, like a scarf, but the stylish braid actually has a function.
Hope this article helps you “keep it all straight” between the various Thera-Bands®, straps and even towels out there. Most of all, hope you continue to be centered and strong.
Keep Calm and Stay Aligned,
Shannon
As a reminder, this series is concentrated on equipment pieces that are accessible for home both financially and physically (easily fit into a small space). Since Pilates and other reputable manufacturers’ may not be as commonly known, this series will direct you to recognized names in the industry, but similar products may be found on Amazon or through other retailers. This is not an endorsement of any particular company or product.
If you thought there was a wide variety of Foam Rollers to choose from in the last issue, you are going to have a ball with this edition. To keep it more manageable, we are going to focus on 3 types: toning/weighted balls, fitness balls and Yamuna® balls. Beyond these, please see Balanced Body where you can check out more than a dozen different varieties including “pinky”, spiked, Franklin, posture balls and more…
As a reminder, this series is concentrated on pieces that are accessible for home both financially and physically (easily fits into a small space). The Pilates balls chosen for this edition are the ones I thought would be most helpful for the majority of those reading this newsletter. There are many other great Pilates balls too.
Since Pilates and other reputable manufacturers’ may not be as commonly known, this series will direct you to recognized names in the industry, but similar products may be found on Amazon or through other retailers. This is not an endorsement of any particular company or product.
Pilates Balls:
Toning/Weighted Balls: Small
Toning balls, like the name implies, are weighted balls. They are small and easy to hold like dumbells. They generally come in 1-3 pounds in weight.
Merrithew does have 2 & 3 lbs available as well but do watch as some are sold individually and others as sets. Also, this company is in Canada so shipping to the U.S. can sometimes be an issue.
Please note these balls are sold individually. So if you want a set of 2lbs, it looks like you will need to purchase 2 balls.
Fitness Balls: Large
Fitness balls are the large size that can support a persons body weight. You can sit or stretch your back or front with your full weight on the ball.
Finding the right fitness ball is based on your height. When seated, you want knees in line with hips or even hips a little higher than knees. But you do not want your knees higher than your hips (like trying to sit in a kindergartner’s chair!)
Tip: Since people have been at home and sitting more, try sitting on a fitness ball at your desk rather than a regular chair. This will stimulate your core, improve your balance and be a good posture reminder. Begin sitting on the ball for short periods of time (20-30 minutes) and then gradually increase as feels right for your body.
These balls are also burst resistant and free of latex, PVC, etc. Unfortunately, it looks like they only have the small and large size available. If you are really short or tall, this could be a fit for you.
Yamuna® Balls:
Technically, we are stepping outside of the Pilates realm when we talk about Yamuna. Yamuna® Body Rolling (YBR) is a method all on its’ own, but since there are so many other kinds of balls for myofascial release, I wanted to go ahead and include YBR in this newsletter. If you would like to learn a little more about YBR and compare to other kinds of rolling, please see these previous articles on the topics: “On The ‘Yamuna’ Ball” and “On A Roll”.
Whether you are looking for gold, silver, pearl or black, you will find it all and more on the link below. In addition, you can learn more about each kind of ball when you click on its link on Yamuna’s website and find what is right for you!
In Part 1 of this series, we covered how to choose the right mat for your body and your space. Continuing with Part 2, we are going to focus on some of the most requested and popular pieces of equipment for home, specifically, the Foam Roller and the SmartSpine.
The Foam Roller is hands down the most requested piece of home equipment. I get asked about the roller more than any other item. You might be surprised at the great variety of rollers to choose from, including one that can act similar to a Reformer!
The SmartSpine is also a frequently requested item. Though more of an investment than a Foam Roller, many students love the SmartSpine. This is the type of item that students put on their Holiday wish list and let family members know about it!
Though the Foam Roller and SmartSpine can be used in a variety of ways, such as seated or even standing, one of the main ways they are used is to align the spine while lying down. With the Foam Roller, the vertebrae are directly on the roller although there are some recent variations where the spine goes between two connected rollers. This more recent innovation on the Foam Roller is similar to the SmartSpine where the vertebrae rest in a groove and the equipment provides columns along each side of the spine.
With the SmartSpine, one of the wonderful benefits is that it can be heated, further facilitating the release of the spinal muscles and finding the core connection. Both the Foam Roller and the SmartSpine are used to release muscles, not only in the spine but also in other ways, such as releasing the Iliotibial (IT) Band on the roller.
The Foam Roller and the SmartSpine obviously present a challenge to balance even when lying down. Remaining balanced on either piece of equipment can bring to light imbalances in the spine or core, especially when a leg or arm is lifted. These pieces of equipment can stimulate and realign the spine while reawakening the core.
As a reminder, this series is concentrated on pieces that are accessible for home both financially and physically (easily fit into a small space). While there are other Pilates pieces that help with spinal alignment, some of which we’ll cover later in the series, the Foam Roller and SmartSpine are very home friendly.
Since Pilates and other reputable manufacturers’ may not be as commonly known, this series will direct you to recognized names in the industry, but similar products may be found on Amazon or through other retailers. This is not an endorsement of any particular company or product.
Foam Rollers:
The Foam Roller was not invented by Joseph Pilates but was actually developed by Moshe Feldenkrais. To learn more about how the Foam Roller made its’ way into the Pilates world and about the difference between rolling on foam versus a ball, click here to read a previous article on this topic.
There are a variety of Foam Rollers. There are rollers that are cut in half so that they have a flat, stable side and actually do not roll. There are short rollers that can be used for the feet. There are rollers that have knobs and grooves to dig in and release muscles. The list below is hardly exhaustive.
Tip: In order to insure that you get a Foam Roller long enough that you can rest your spine on it, look for 36 inches long. Also, look for full round (unless you want one split in half for more stability). Generally, the size you want to look for is 6” x 36”.
Foam Rollers come in 3 types of densities: hard, medium and soft. Most of you are probably familiar with the medium and some the firm Foam Rollers as these are the most common types of rollers in gyms and studios.
Hard: If you see terms like “high density” or “extra firm”, these are hard, durable foam rollers.
Medium: The medium density Foam Roller offers plenty of firmness and is more of a regular roller – not too hard or too soft.
Soft: What may not be as familiar is the soft version. Developed in more recent years, it offers the benefits of the original Foam Roller (spinal alignment, opening the chest…) but in a more gentle way. If you have arthritis or achy joints, you may really appreciate the soft variation.
Reform Roller!
Called MOTR® (Movement On The Roller), this device is like a Foam Roller and Reformer combined. Rather than foam it is a plastic tube with branches at the top where straps come out offering different levels of resistance. The branches and straps can be stored in the tube itself. Obviously, the MOTR® is more expensive than a Foam Roller (by roughly $300 dollars) but if you are missing the reformer and do not want to make an investment of thousands, this may be an alternative. The MOTR® also does not require much space and can be easily stored away, unlike a reformer.
SmartSpine:
The SmartSpine was developed by Marie-Jose Blom. It is designed with two grain filled columns that run along each side of the spine. The vertebrae rest in the groove between the two columns. The SmartSpine can be heated, helping the muscles that run along the spine to relax and the fascia covering these muscles to release. This release in back aids the abdominals in contracting more readily in front.
The SmartSpine fits the length of the spine and only comes in one size. The only variation is that there is a regular and lavender fragrance. If you have allergies, the unscented might be a better fit for you. If you do not have any allergies or sensitivities, the lavender can add to the relaxing element of the SmartSpine.
I love when Pilates becomes part of a student’s everyday life. That moment when a student notices the posture slipping and adjusts it, or when belly breathing helps during a stressful situation, Pilates goes beyond the mat and applies to life.
Now more than ever, a Pilates practice for home has become important. I have always encouraged a home practice. Whether a full program or picking just a couple of key exercises that would be most beneficial, it’s that regular practice that will help bring about those changes in daily life.
To support your practice and continued growth, I thought a series on Pilates equipment for home would be helpful. We’ll cover the pieces most frequently asked about. This series obviously will not cover all the Pilates equipment or the “big equipment”. We are focusing on home and pieces that are more easily accessible – both financially as well as physically, lightweight and able to fit into a smaller space.
For some of the Pilates equipment, the same or similar products may be found on Amazon or other retailers, but I thought it would be best only to mention Pilates and Physical Therapy manufacturers. This is not an endorsement of any particular company or product. Since Pilates and Physical Therapy companies are probably not as well known, I thought directing you to reputable, recognized names within the industry would be more helpful.
We’ll begin this series with mats, a “fitting foundation”, but stay on the look out for upcoming editions where we’ll cover foam rollers, SmartSpines™, TheraBands, straps, balls, weights and more…
One of the beautiful things about Pilates is that you can still practice without any equipment at all. The mat exercises were meant for home practice and can be done on a floor, towel, rug, mattress and of course a mat. But if you are looking to create your own little home studio or feel it’s time for an upgrade, then adding some equipment might be the next step for you. When it comes to choosing a mat, two important things to consider are texture and thickness!
Texture: Take into consideration both the texture of the floor where you will be doing most of your practice (wood floor, tile floor, carpet…) and the texture of the mat. Some mats can be slippery (like a banana peel) on smooth surfaces (such as a wood floor). YOU DON’T WANT TO SLIP AND FALL!
Some mats have the same texture on both sides and some have a different texture on the bottom side to provide more sticking and traction. Whether the mat is the same on both sides or different on each side, some mats are slick and some mats stick better than others. Pay attention to texture and choose appropriately depending on the needs of your home space.
Thickness: Mats come in different sizes from thin to thick. Again, consider your needs – your body physically and your space (hard floor or soft carpet). A thinner mat on a firmer surface can give more feedback, but if you have certain physical conditions practicing on a hard floor with a thin mat may not be the best fit. For example, if you are boney, have boney areas, a joint replacement or arthritis, you are going to want to consider a thicker mat.
Mats:
Thin – EcoWise Flat MatAt 1/4″(0.6cm), this is the thinnest mat on this list (although there are thinner versions out there available from other sellers). If you are going to be practicing on carpet, this could be a fit for you. Made from closed cell foam, these mats are free of latex, PVC and chloride.
Medium – EcoWise Pilates MatAt 3/8” (1cm), this is thicker than the “flat” mat listed above. This is also made of closed cell foam and free of latex, PVC, phthalates and chloride.
Thick – Balanced Body Aeromats At 5/8” (1.6cm), this is the thickest mat on this list (although there are thicker ones available from other sellers). If you will be practicing on a hard surface, this will give more padding but do be cautious as this mat is smooth and doesn’t provide traction so it is a slip risk.
Special Mention: Airex® Pilates Mats Yamuna likes this mat. It is 5/16 (0.8cm) thick and happens to be sanitized! This is one of the best mats in the industry (Pilates or Yamuna). Please do be aware even with this high quality mat, traction can still sometimes be an issue on certain surfaces (like wood floors). With this mat, it is possible to slide like an accordion on smooth surfaces when practicing Pilates or yoga moves like downward facing dog. Currently, it is sold out at some major Pilates manufacturers, but it looks like it is in stock at the Physical Therapy manufacturer. Both resources are listed below: Balanced Body Pilates
If you have any questions about Pilates or choosing the right mat, please let me know. Glad to guide you in a good direction that fits both you and your space. Stay healthy and safe!
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.
“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.
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.
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.
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”.
