Strength – Page 2 – Shannon Anderson

Keeping it Straight

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.

Thera-Band® Set

Single:

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.

Thera-Band® Single

Flex-Band®:

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.

Stretch Out Strap®

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.

Fletcher Towel®

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.

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.

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”.