In this episode of the Pilates Lounge podcast, I explore the limitations of the "belly button to spine" cue for core activation. While this cue has been popular, I discuss why it may only resonate with some and how it can restrict our understanding of core engagement.

Key Insights:

• The Complexity of the Core: I break down the core as a multifaceted system, highlighting the roles of the pelvic floor, diaphragm, multifidi, and transverse abdominals.

• The Role of Self-Practice: I emphasise the significance of self-practice and self-awareness for both instructors and clients. Understanding our own bodies is crucial for effectively teaching core activation.

• Effective Cues and Imagery: I share practical cues and imagery techniques designed to help clients connect more deeply with their core muscles during Pilates exercises.

• Rethinking Traditional Cues: I challenge Pilates professionals to reconsider conventional cues and terminology. By focusing on functional movement and proper joint alignment, we can enhance our teaching and our clients' experiences.

Takeaways:

• The "belly button to spine" cue is limited and may not be effective for everyone.

• Self-practice and self-awareness are vital for grasping and teaching core activation.

• The core comprises several interconnected systems, not just the abdominal muscles.

• Creative cues and imagery can foster a stronger connection to core engagement.

• It’s important to question traditional cues and prioritise functional movement and joint alignment.

Join me for an enlightening discussion that encourages us to deepen our understanding of core engagement and refine our teaching practices!

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This week, I chatted with David Weinstock, the brilliant mind behind Neurokinetic Therapy (NKT). We dive into the fascinating journey of how NKT came to be, how it's integrated into movement professions like Pilates, and why understanding proper breathing and diaphragm function is so crucial. We also talk in-depth about the role of the psoas muscle in core stability and why it's important to assess whether it’s overworking or underworking before diving into treatment.

David shares his knowledge on how the psoas connect with other muscles and systems in the body, such as the diaphragm and the limbic system. We also touch on the emotional side of things—how trauma impacts movement—and how addressing this can be key to successful outcomes. David’s take on failure and how it’s a vital part of learning really resonated with me, as well as his perspective on the joy and reward that comes from helping others and making a positive impact.

Takeaways:

• Neurokinetic Therapy (NKT) is an amazing system that focuses on how movement patterns connect, using biomechanics and neuroscience to assess and rehabilitate both acute and chronic injuries.

• NKT Meets Pilates: NKT is a perfect complement to Pilates, helping to spot and correct compensatory movement patterns and ensure optimal movement quality.

• The Importance of Proper Breathing: David talks about how breathing needs to involve a 360-degree expansion of the ribcage (yes, all around!) for the diaphragm to function at its best and how this affects core stability.

• Psoas Muscle Misunderstandings: The psoas is such an important part of the core, but often misunderstood. Stretching may not be the answer; instead, we need to figure out if it’s underworking or overworking before deciding on any treatment.

• Body Interconnectedness: Every part of the body is connected, and understanding this is essential for effective movement therapy. The psoas, diaphragm, and even the limbic system all work together in fascinating ways.

• Emotional Trauma’s Role: Trauma doesn’t just affect the mind; it affects movement. Addressing the limbic system is crucial for deeper healing and more effective treatment.

• Embracing Failure: David’s insight into failure was refreshing—it’s a necessary part of learning and growth, something I think we can all relate to.

• The Reward of Helping Others: David reminds us of the deep fulfillment that comes from helping people heal and make positive changes in their lives.

About David Weinstock: David has been at the forefront of manual therapy since 1973, after graduating from Johns Hopkins and traveling throughout Central and South America, learning from native healers. He co-founded the Institute of Conscious Bodywork in California and developed NeuroKinetic Therapy® in 1985. His book, "NeuroKinetic Therapy, an Innovative Approach to Manual Muscle Testing," has become an essential read for anyone in the bodywork field.

He teaches internationally, sharing his knowledge with Pilates instructors, chiropractors, physical therapists, and many others. David also runs a private practice in Marin County, where he treats everyone from athletes to weekend warriors, offering personalized treatments to help them recover and thrive.

In his free time, David enjoys hiking, skiing, and playing tennis, and he loves connecting with people from around the world, always sharing knowledge and learning from others.

Join us for this inspiring conversation to learn how Neurokinetic Therapy can transform the way we approach movement and healing.

Connect With David Weinstock

Facebook: https://www.facebook.com/NeuroKineticTherapy/

Instagram: https://www.instagram.com/neurokinetictherapy/

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In this episode, Katie Crane dives into the topic of pelvic floor health for women in menopause and post-menopause. She highlights the importance of recognizing the unique physical changes women experience as they age and how these changes impact pelvic floor health. Katie explains the role of hormonal shifts, particularly the decline in estrogen, which can cause pelvic floor atrophy and symptoms like vaginal dryness, discomfort during intercourse, and urinary issues. She stresses the value of Pilates professionals categorizing women based on age and hormonal stages to offer appropriate support. Additionally, Katie touches on the significance of nutrition, specifically the role of protein, in preserving muscle strength during menopause.

Key Takeaways

• Recognizing bodily changes: It's vital for Pilates professionals to understand the specific physical changes that women face during menopause and post-menopause, particularly how these affect pelvic floor health.

• Hormonal impact: A decrease in estrogen can result in pelvic floor atrophy, which may lead to symptoms such as vaginal dryness, painful intercourse, and urinary complications.

• Age and hormonal categorization: Categorizing clients based on their age and hormonal state allows Pilates professionals to tailor their support to improve pelvic floor health.

• Nutrition's role: Protein intake becomes increasingly important during menopause, as it helps maintain muscle strength. Women may need to boost their protein consumption to meet these needs.

• Pilates exercises for pelvic health: Exercises focusing on breath work, dynamic core engagement, and working against gravity can effectively strengthen the pelvic floor and improve overall pelvic health.

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In this episode, I’m joined by Zoe Anderson, a passionate neurological physiotherapist with a deep-rooted love for Pilates. Zoe’s journey began at LaTrobe University, where she developed an immediate passion for neurological physiotherapy, graduating in 2010. She has since gained extensive experience across various clinical settings, combining her expertise in the Bobath concept with her love for Pilates. Zoe completed her Basic Bobath training in 2014 and earned a Graduate Certificate in Neurological Rehabilitation from Australian Catholic University in 2022.

We discuss how Zoe integrates Pilates with neurological physiotherapy to enhance strength, flexibility, posture, balance, and proprioception for her clients, particularly those with conditions like Parkinson’s disease and multiple sclerosis (MS). Zoe shares how her work at Neurological Physiotherapy Geelong, a clinic she co-founded, allows her to continue learning and applying her skills in Neuro Pilates.

Zoe highlights the importance of setting individualized goals, adapting Pilates practices, and fostering collaboration between healthcare professionals and movement practitioners to provide the best care for neuro clients. She also touches on the broader benefits of Pilates for brain health and its potential to prevent neurological conditions.

• Pilates and Neurological Physiotherapy: Zoe emphasizes the power of combining Pilates with neurological physiotherapy to address key aspects like strength, flexibility, and balance.

• Bobath Concept: This approach is central to Zoe’s practice, enhancing movement and functional abilities in her clients.

• Adaptation and Individualization: Pilates can be tailored to meet the specific needs of clients with neurological conditions, focusing on achieving meaningful, personalized goals.

• Collaboration: Zoe underscores the importance of working with other healthcare professionals to optimize care for neuro clients.

• Lifelong Learning: Zoe’s commitment to education is evident in her role as Chair of the APA Victorian Neurological Special Interest Group and her ongoing dedication to expanding her knowledge.

Zoe’s dedication to neurological physiotherapy and Pilates shines through in her work and her ongoing commitment to learning. Her unique blend of skills and passion for Neuro Pilates make her a standout in the field. This conversation left me inspired to delve deeper into the potential of Pilates for neurological rehabilitation and brain health.

Connect With Zoe Anderson

Instagram: https://www.instagram.com/neuro.physio.geelong/

Facebook: https://www.facebook.com/neuro.physio.geelong

Website: https://www.neurophysiogeelong.com.au/

Workshop: https://australian.physio/pd/pd-product?id=8914

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In this episode, I dive into the vital role of face-to-face mentoring in the Pilates industry. I'm concerned about the potential dilution of our practice and the pressing need for exceptional guidance. Through my visits to various Pilates studios, I've noticed troubling trends like incorrect cueing and a lack of understanding of the finer details in movements. It's crucial to honor the traditions of Pilates and maintain high standards in our instruction. I encourage studio owners to take on the role of mentors and create spaces that foster growth, ensuring the future of our industry.

Takeaways:

• Face-to-face mentoring is essential for Pilates instructors to refine their skills and truly grasp complex movements.

• The Pilates industry is at risk of being watered down, making it all the more important to uphold the standards of high-quality instruction.

• Incorrect cueing, such as telling clients to draw their belly button to their spine, can negatively impact movement and pelvic floor health.

• Online certifications should complement face-to-face learning, not replace it.

• Studio owners have the opportunity to become mentors and create environments that ensure the longevity and integrity of the Pilates industry.

Mentoring is more than just a way to pass on knowledge—it's a critical tool for preserving the integrity and depth of the Pilates practice. By stepping up as mentors and fostering face-to-face learning, we can ensure that future generations of instructors uphold the high standards that define our industry.

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In this episode, I had the pleasure of speaking with Tom McCook, an internationally recognized Master Pilates Teacher, Franklin Method Educator, and Certified Somatic Coach. Tom is the Founder and Director of Center of Balance, a premier Pilates and Physical Therapy education center in Mountain View, CA, that's been serving the community for over 27 years. Tom is on a mission to improve people's lives through movement and inspire healthy aging.

We dive deep into the importance of tailoring Pilates exercises to athletes, focusing on functional movement, and truly understanding sport-specific needs. Tom shares his vast experience, particularly with swimmers, and emphasizes how crucial it is to pay attention to proper mechanics, strengthen support muscles, and identify any weaknesses in an athlete's form. We also discuss the value of prioritizing form over quantity, the role of Pilates in enhancing efficiency and dynamic strength, and why recovery should never be overlooked.

Our conversation also touches on teaching Pilates to men, making it approachable by aligning with their goals, and using specific cues to guide them. Tom opens up about the importance of gratitude, self-care, and the power of sharing wisdom as key elements in cultivating a fulfilling and impactful life.

Key Takeaways

1. Tailor Pilates for Athletes: Understand an athlete’s goals and sport-specific movements to provide effective training.

2. Focus on Mechanics: Strengthen support muscles and identify weaknesses to enhance performance.

3. Prioritize Recovery: Emphasize the importance of recovery, and focus on form over quantity for efficient movement.

4. Pilates for Men: Make Pilates approachable and relevant by understanding their goals and providing specific cues.

5. Gratitude and Self-Care: Practice gratitude, and self-care, and share wisdom to create a fulfilling and impactful life.

Connect with Tom McCook:

• Linktree

• Center of Balance

About Tom McCook: Tom McCook has been the Founder and Director of Center of Balance, a renowned Pilates, Physical Therapy, and education center in Mountain View, CA, for over 27 years. He is an internationally recognized Master Pilates Teacher, Franklin Method Educator, and Certified Somatic Coach. Tom’s mission is to improve people’s lives through movement and inspire healthy aging. He teaches an accessible, empowering way to understand and use the mind and body better. Tom lives on the coast outside of San Francisco with his wife and business partner, Karen deMoor.

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How To Stop Programming and Start Teaching

In this episode, I delve into the balance between programming, lesson planning, and the actual teaching of Pilates. Reflecting on my early days as a new instructor, I share some of the mistakes I made due to a lack of guidance and the overwhelming pressure to always create new content. One of the biggest lessons I’ve learned over time is the importance of saving time and avoiding burnout by teaching the same class multiple times. Repeating a class doesn’t mean it becomes stale—instead, it opens up opportunities to dive deeper into different aspects of the work.

Each time I teach the same class, I can focus on something new, whether it's refining the core Pilates principles, enhancing joint alignment, improving stability, or exploring the balance of push and pull. The use of props and other tools can also bring a fresh perspective to a repeated class, making it feel new and engaging for both the instructor and the clients.

As you listen, I encourage you to focus on how these principles can apply to your own teaching practice. Remember, teaching Pilates is about more than just creating new routines—it’s about guiding your clients through a journey of discovery and mastery. Repeating classes and focusing on different aspects each time can provide a richer, more meaningful experience for your clients and help you grow as an instructor. So, tune in and discover how to stop programming and start truly teaching.

Takeaways

• Teaching the same Pilates class multiple times allows for deeper exploration and understanding of the exercises.

• Instructors can focus on different aspects of the class each time, such as Pilates principles, joint alignment, stability, and push and pull.

• Repetition is key in Pilates practice, and clients benefit from mastering the same exercises over time.

• Instructors should prioritize the needs of their clients over their own desire for variety in repertoire.

• Understanding the depth of the work and continuously learning as an instructor is essential for providing a better experience for clients.

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Hey everyone, welcome back to the Pilates Lounge Podcast! I'm your host, Katie Crane. In this episode, I had the pleasure of interviewing Michael O'Reilly, a physiotherapist who specializes in managing upper quadrant issues. We dive deep into the crucial connections between the neck, shoulder, and trunk when it comes to managing pain and improving posture.

• The Upper Quadrant Connection: Michael explains why understanding the interplay between the neck, shoulder, and trunk is so important for pain management and posture improvement.

• Impact of Screen Time: We talk about how the information age and our excessive screen time are wreaking havoc on our posture and movement patterns.

• Positive Habit Formation: Creating positive habits and routines is essential for maintaining balanced and sustainable movement.

• Introducing the Opti-Neck Balance Wedge: Michael introduces us to the Opti-Neck Balance Wedge, a fantastic tool he developed to help rebalance trunk mechanics and create positive movement habits.

• Maintaining Balanced Posture: We discuss why maintaining a balanced posture is crucial for optimal musculoskeletal health.

• The OptiNEC Program: Michael shares insights into the OptiNEC program and how the OptiNEC Balance Wedge can help restore thoracic extension and release tension in the anterior trunk myofascia.

• Regular Input for Fascia Compliance: We touch on the importance of regular input to maintain fascia compliance and skeleton mobility.

• Frozen Shoulder Insights: Michael highlights the need to address underlying trunk mechanics and neurodynamics to optimize shoulder function and why frozen shoulder might be overdiagnosed.

• Understanding the neck, shoulder, and trunk connection is vital for managing pain and improving posture.

• The information age and excessive screen time have a significant impact on our posture and movement.

• Positive habits and routines are key to maintaining balanced and sustainable movement.

• The Opti-Neck Balance Wedge is a great tool for rebalancing trunk mechanics and creating positive movement habits.

• Maintaining a balanced posture is crucial for musculoskeletal health.

• The OptiNECK program and Balance Wedge help restore thoracic extension and release anterior trunk myofascia tension.

• Regular input is essential to maintain fascia compliance and skeleton mobility.

• Addressing trunk mechanics and neurodynamics is important for optimal shoulder function, particularly for frozen shoulder cases.

Thank you for tuning in to this insightful episode with Michael O'Reilly. Don't forget to subscribe and stay tuned for more expert tips on maintaining a healthy and balanced body.

Connect With Michael O'Reilly

Website: optineck.com

Instagram: @the.neck.physio @optineck_balance_wedge

Facebook: https://www.facebook.com/OptiNeck

Linkedin: https://www.linkedin.com/in/michaeloreilly82/

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