At the PMA Conference a few years ago first generation teacher Mary Bowen stated that Joe Pilates did the Double Leg Stretch (mat work exercise) with his legs in the Diamond position. Once I returned to my studio I decided to explore this position and how it could help with the exercises. I really found the contribution to the work invaluable.

I will attempt to describe the position in words, but the image gallery will say a lot more. Basically I hold the feet together engaging the adductors (inner thighs) which I find are a good segue into the abdominals, enhancing the deep abdominal work in the double leg stretch.

I have applied this position to other exercises including Coordination, Abdominal Work with Abs in Straps, Stomach Massage as well as several of the Mat Work Exercises and found that it really helped clients find/keep their focus as well as better understand the exercise.

I talk about the Diamond Position briefly in the following video: http://www.youtube.com/watch?v=n__8A1oCg9s

In your next Pilates Workout give this position a try, I will be curious to hear what you think!

Recently I have been having a lot of people coming in for Pilates with various issues in their backs. These issues include Herniated Discs, Bulging Discs and Spinal Stenosis. It is important to address these issues as Pilates can be a  great alternative to surgery.

I have modified the exercises in the Sequences that we use at The Center Studio to directly address the problem. Most likely the client will not be able to perform forward flexion at the affected area of the back, and as well will not be able to do spinal sequencing (bridging or more advanced Pilates Exercises.

Before I will even do a warm up I like to review the correct way to sit and stand from a chair (leaning forward to weight the feet and letting the momentum bring the body up), as well as the correct way to lay down (the Log Roll, laying on the side and rolling onto the back.

Then in their warm-up I perform the following exercises.
Single Leg Lifts / Leg Changes
Chest Lift while maintaining a neutral pelvis
Chest Lift with Rotation - again maintaining a neutral pelvis
Possibly, depending on the client, I may do the chest lift and chest lift with rotation over the Step Barrel to facilitate ab strengthening.

Exercises I would perform include:
Foot work on the reformer, or
Foot work on the Wunda Chair
100’s prep or the 100 while holding neutral. The client will need to be strong enough to hold the legs up for the full hundred.
For Hip Work - Standing leg press on the Wunda chair - this will facilitate balance as well as engaging the muscles for Gait.
Stretching - Either standing lunge on the reformer or utilize the Ladder Barrel for Stretch - Stretching is important, but over stretching (in the case of dancers) should be avoided.
Arm work - Ped-A-Pul, Supine on the Reformer, Seated Arm Series, or Kneeling Arm series.
Here - planks are a wonderful exercise for people with back issues - once they progress doing the kneeling arm series will really help with their back issues.
Extra Leg Work - I like to do clams, or standing clams on the reformer. This is similar to a single leg skate and again here will help with gait exercises
Lateral Flexion - Side leg lifts
Back Extension - Before doing back extension on the equipment review proper mechanics of back extension by either doing back extension will standing against the wall or laying on the floor. Then progress to back extension exercises on the Wunda Chair (Basic Back Extension or Swan on the Floor, or pulling straps on the reformer will be a great way to teach upper back extension. Please note that these exercises are a progression over time and it may be a couple of months to get into a whole program.

As a teacher one must be patient with their clients and the clients must also be patient with their own progress.

I hope this is a help.

I begin every session with this “Song” I learned from Kathleen Stanford Grant. For those of you that don’t know who she is - Kathy is someone who studied with Joe Pilates and continues to teach in New York. At 87 years old she maintains a full schedule that I have no question would tire me out. Many of my student teachers ask about this song again and again so I thought I would blog about it today. Remember that you can still apply this entire principle in any position but for the Pilates Session I will start you on your back.

Lay flat on your back, knees bent, heels in line with your sits bones, feet and knees hip with apart. While you are on your back take a few moments to check in with your body and your breath. Don’t correct, just be there. Take a moment and establish your neutral pelvis - finding the points where the pubic bone and the hip bones are all in the same plane. Your tail should feel heavy in the ground and you should feel a small space behind your lower back, your upper back should rest into the floor and you should have a small space behind the neck, your head should feel heavy in the floor. Make sure your feet have firm contact with the floor and the knees are neither nocking together or spread wide.

The Song:
Think of pulling up a zipper from the pubic bone up the front of the body - don’t worry how far, you will know.
     Hold in the Zipper as you inhale
On the next exhale pull your navel in and down toward the back of the hip - like a nail going into a wall at an angle to hang a picture
     Hold the Zipper and the nail in as you inhale
On the next exhale feel like you are pulling on a belt - I like to refer to high waisted pants that women wear with this image.
     Hold it all in as you inhale
On the next exhale get a lifting feeling in the chest like you are wearing a vest or a waist coat. Here I also like to think about the shoulders going down the back.
     Hold it all in place as you inhale
On the next exhale pull gently in underneath your bust line - As Kathy Grant says - “Like you are being measured for a dress” I also like to think of a bra strap - guys I am sure you can figure out where this is!
     Hold it all in as you inhale
This I added - On the next exhale pull the lower ribs down into the floor so you have the feeling of suspenders down your sides. 
     Hold it all in as you inhale
Now you should be in touch with your core and a very stable abdomen. When you in hale you should feel the breath go more into your rib cage, your abdominals should remain engaged. Depending on your teacher there are a number of ways to describe this feeling. Once set you should be able to move on to your next exercise in the fundamental series.

This blog is coming together in a bit of a puzzle, but we have already talked about several fundamental exercises. I would start here then go to the “Pelvic Curl” - Spine Twist Supine - Chest Lift or Perfect Crunch - Chest Lift with Rotation - then leg lifts and leg changes. A great warm up for pilates or any other activity for that matter.

Enjoy.

No one would ever say that they love doing ab work - and sit ups are the worst. In an effort to create the perfect abdominal curl - or crunch or what ever you chose to call it - there are countless machines designed to assist in doing the exercise perfectly. At one point in time I have even seen electrical stimulation used to tone the abs. A friend actually tried it and come swim suit season his only comment was - “damn, it didn’t work”.

Now I am not going to claim to have the solution here as you will still have to work at your abs, but done correctly you will find this exercise efficient, you will find little strain on the neck and you will be well prepared for the exercises that follow.

To begin lightly interlace the fingers behind the head, as we are going to work on the core abdominals we need to cue the muscles that segue to the abs. Reach the elbows wide so that the shoulder blades reach around to the rib cage. I even like to think of dimpling under the arm pits. The development of this reach will actually engage a serrated muscle in the shoulder girdle called the Serratus Anterior.

Once the shoulder girdle is engaged you have to release the neck. Lengthen out the back of the head like you are nodding “yes” and the area above the atoms apple should actually come in and up toward the back of the head. This will create a sense of lengthening in the neck. Make sure the eyes remain still in the head neither staring at the ceiling or staring at a wall. 

Next start to bring the ribs down into the floor (or table) pinching the floating ribs down and visualize the chest lifting from the floor while maintaining the long neck. I like to refer to this as the Chest Lift - Head Float - the head lifting only as a result of following the chest. The actual lifting of the chest is done on an exhale. 

As you accomplish your maximum lift do not deliberatly tuck the pelvis, but allow the lower back to relax into the floor. In the upper position the neck should actually be relaxed and you should feel the engagement of the entire abdominal region. 

When you are lifted inhale into the rib cage, then gently lower yourself all the way to the floor. 

Repeat the exercise five times which should be plenty for a warm up. 

My new clients are all surprised at how difficult this exercise is and my clients never get bored with it as over time you just seem to perform the exercise better.

I hope this was a good explanation - maybe there will be a podcast at some point.