A Man’s Pilates Journey and a Challenge for you.

It’s been a while since my last Blog.

I am still regularly attending classes, and loving it. 😉 The only week I have missed, was when I was in Spain for a family holiday…the commitment is paying off. I am starting to see the benefits.

I look forward to Wednesday evenings. It is a time where I can focus on my back, my posture, and relax from a busy day. It’s lovely to take part in a class myself and experience how the studio feels as a punter.
Firstly, as I mentioned in my last Blog, my Hamstrings are TIGHT. Jo reminds me of this, and it seems like the exercises are set to “…test James…” – or am I just paranoid? The sign of a good instructor – one who knows her classes well.

The Challenge:

I find that using the Bands are very useful, such a great tool for stretching.
I am going to set myself a challenge in the coming week – stretch each morning, to set me up for the day. Just a few minutes, but it will reduce my back pain, and loosen my muscles.
Will you join me in this challenge? Go on… you know it will make a difference. If you need a band then we have these available in the studio.

Hamstring Stretch
Band Hamstring Stretch

I banter with Jo, but ultimately, I know this is a part of me that I need to work on.
I probably drive more than I should do…definitely sit down more than I should (this is not a time for Priya to comment!), and sit on the wrong types of chairs, using my laptop for writing emails, social media updates, and suchlike…

So again – more walking to do the school-run, sitting square in the chairs, and generally being more active.
Today I was preparing some of the veg beds, so got some Vitamin D, some fresh air, and some exercise. Was only about 30 minutes, but it was 30mins more than the day before, so that is a bonus in my books. 😉

I have found that over the last few months, I have consciously thought about my posture more. And now I am training as a Massage Therapist, it is important I continue my focus on that.

I hear from others over the years, that the classes are ‘hard work’, and I can completely agree with that. What I knew before I started my Pilates Journey, was that the speed of repetition was not the key. It was the way the repetition was done. When I say that, I mean, 20 fast reps could be less beneficial that 10 slow reps. Core Strength is built in keeping the muscles engaged, and working.

I love the relaxation that class gives me and have been surprised by how much work Pilates actually is. That feeling the morning after when my muscles tell me Jo has worked them hard – it’s quite rewarding.

Have a great week, and remember, stretch those Hamstrings. 😉

PS – We sell Bands in the Studio – just ask James or Priya for one.

The plague of tight hamstrings

Following on from our last post (where I discovered how tight my husbands hamstrings are) and a few enquiries this week…. I bring you the plague of most of the men who come to our classes and also quite a few women!

So what is going on and why does it matter?

Why do I have tight hamstrings?

  1. Genetic. Some people are born with tight hamstrings. Generally men have tighter hamstrings than women. Sorry guys. However you can do something about it!
  2. Too more sport and not enough stretch. It is really, really, really important you stretch properly after sport or any physical activity such as walking and cycling.
  3. Lower back problems and sciatica can cause those muscles to tighten up. Also tight hamstrings can lead to back pain. A bit of a circle there.
  4. Sitting. When your legs are bent, your hamstrings are shortened and flexed. If you have a job where you sit, then you commute to work, seated and then you sit again at home it will add up to a lot of sitting hours!

Problems it can cause:

  1. Tight hamstrings can pull the pelvis back, causing lower back pain.
  2. You are more prone to an injury as the muscles are tight and not working at optimal capacity.

How to help?

  1. STRETCH. Either standing, lying or using a band.
Hamstring Stretch
Hamstring Stretch
  1. Foam rollering can help release stuck fascia.

photo

  1. Try a sports massage on your legs to help loosen up those muscles.
  2. Stand up more and move around when you can. Find ways to reduce your sitting hours. Can you have a standing work station or build a walk into your working day? Can you change the way you commute to work or what you do in the evenings? If you do sit a lot then may sure you build some stretching time into your day.
  3. Try these moves out:
    1. Legs straight up wall with back on the floor – Lie on the floor and maintain this position for 15 minutes. You may notice your pelvis, hips and sacrum realigning and adjusting, too. When the hamstrings lengthen, it reduces the strain on your lower back. Nice.
    2. Straddle while sitting with back up wall – Sitting up tall with legs wide (The Saw starting position). Try to relax your legs and maintain this position for 5-10 minutes to stretch your adductor (inner thighs) and hamstrings.

It’s not all about strength. Tightness can be a Weakness.

 Pilates for me is constantly a challenge. I teach it, but I am also still learning it and I think I always will be. That is one of the reasons I love it so much. If something is too easy, it loses it appeal to me. I’m certainly not uber flexible, ultra strong or a Pilates Pro. I am however consistent, always looking to learn, able to listen more and more to my body and Pilates is an exercise I enjoy. Finding exercise you enjoy is always important, if you don’t like it you will not stick to it.

One thing highlighted to me this week is how Pilates is not all about how strong you are. Yes you need core strength to do a teaser and upper body strength to complete a good front leg pull back… but you also need hamstrings that are released so you can straighten your legs for a teaser and if your pecs are tight you will struggle to get the full range for the front leg pull back. So I’m introducing new release stretches into our classes. A tight muscle can be a weakness.

Carpel Tunnel Stretch

Think about it, what is different those weeks when you suddenly cannot do certain exercises. The roll up is one of those that often gets affected. Tiredness, tight muscles, overworked muscles, the breathing and lack of concentration all play a role – not just core strength.

So this week when going around your daily activities work out where you feel restricted movement, what areas feel tight. If you sit alot at work this may be your hamstrings, if you are on the floor playing with small children it may be tight pectorals from having a rounded upper body posture. Lifting, leaning, driving, looking at a screen, wearing shoes – unless we do these everyday activities with proper alignment we will get tight muscles somewhere.

touch toes

My challenge to you – go and release them. Find a roller, a spiky ball, a tennis ball and get into those tight places. Stretch out with a band, a rolled towel or just on the floor. Think about what you are feeling and then see if you notice the difference. If you can, release some of these areas before your Pilates class. Then see what happens.

Pilates with Priya: Release, Stretch and Strengthen

 

So I can’t touch my toes.

One of my recent posts looked at hamstrings, how they may become tight, how to test and how to stretch them back out. Keeping on that theme lets think about where else you may have tight, short muscles that could affect your posture and body functioning.

Here is today’s test… can you touch your toes?  Many people I teach can’t touch their when they start in Pilates…. now instantly you may think this is due to tight hamstrings but it’s not always the case. There can be quite a few structures in your “posterior chain” that are limiting your movement. This is especially true if you have a job that requires you to sit down or drive for long periods of time.

touch toes

Lets break it down…

Your calves (gastrocnemius muscles) cross the knee joint, so tightness there can make keeping your knees straight harder than it should be.

The connections from your  hip/bum muscles (glutes, piriformis) can affect the ease in which your pelvis tilts, so affecting how you bend forward at the hip.

Tightness or restrictions in your lower back and pelvis.  These can cause increased tension throughout your hips and legs. Often warming up the spine there can lead to more movement and flexibility. It can be interesting to compare your movement before and after a class, often without any stretching you will be able to go further in the movment of touching your toes.

Finally it may also be due to tight hamstrings, learn how to stretch them here.

So if you can’t touch your toes there are many reasons why this may be, the main thing to do is to stretch regularly and use Pilates exercises to help with posture, strength and alignment.

Stretch those Hamstrings to help your back.

Looking around classes there are a fair few people who look like they have tight hamstrings so here are some tips on how to improve your flexibility in that area. Why? Because tight hamstrings can lead to lower back pain! So get stretching if this applies to you.

Hamstring Stretch
Hamstring Stretch

How to test if your hamstrings are tight:

This can be done by lying on your back with one leg outstretched along the floor  and and lifting the other leg, foot towards the ceiling. As soon as the pelvis starts to tilt backwards and the back flattens to the floor stop. The leg should go to about 80 degrees. If it is less than this then the hamstrings are tight and short.

Whats the problem with having short hamstrings?

As well as being vital in sports such as football and running, it can become a major contributor in maintaining or causing back pain. Some kinds of back problems are not resolved until the hamstrings are got back to adequate length. It is also worth noting that hamstrings can get shorter as a consequence of back problems as well, thus producing a viscous cycle.

Causes of actual short hamstrings

Long hours sitting / driving.

Tension. People often hold their legs tensely, normally unconsciously. Signs of this are habitually putting feet back under chair when sitting, or holding knees tightly together.

Back problems. This is because the hamstrings are trying to stabilize the back.

Lack of core strength where the hamstrings take on the role of attempting to stabilize the trunk.

Poor coordination and habitual movement patterns. Using the hamstrings in hip extension (leg moving backwards) rather than your gluteal (bum) muscles.

3 Stretches to do:

  1. With band- lie on the floor in neutral. Slide 1 leg away along the floor, then put the band around your other foot and lift that leg into the air, foot to the ceiling. Use the band to get a food stretch down the back of the thigh. Push against the band for 15 seconds and then let the leg come slightly closer towards you to increase the stretch.
  2. Stand with your foot on the back of a chair, on a windowsill or on a Worktop, find the right height surface to get that stretch.
  3. Lie on the floor with one foot against a door frame, knee bent. Now press your heel into the door frame for 3 breaths and then slide your leg up door frame to get the stretch. Shuffle nearer the door frame to get a better stretch.