Waist matters & frustration - some venting

[badger]

I always figured that since I used to do ballet and I'm a swimmer that my core would be fairly strong, but I've been proved wrong.

All day at work I minded my posture and by 3pm, the sides near my pelvis were sore. All I wanted to do at that point was lie back and relax.

[Catrin]

After asking around, I won't go to the Pilates class at my fitness club. Apparently the instructor is extremely chatty and when she isn't giving instruction she engages in general conversation with the students. That might work for some - but I find an overly-chatty instructor a distraction. Any DVD suggestions for basic things I can do at home?

I think my entire posture is just bad, I correct it every time I think about it, but it doesn't take long for me to find myself slouching again in front of my computer at work. Ugh. No reason to give up though.

[KnottedYet]

Can Pilates help pelvic floor sag? (Dr. suggested that it would probably need to be "fixed" via surgery in the future - no mention of other ways to correct the problem.)

Absolutely!

And if that doesn't help, there are several physical therapy approaches as well that can target the pelvic floor directly.

[indysteel]

I haven't found any pilates dvd's I like, but Shiva Reas yoga dvds are great!

I'd recommend starting with Shiva Rea Flow Yoga for beginners. In fact, that's great for people who are used to doing yoga as well. I tend to want to warm up more than some people because of my ballet background.

http://www.amazon.com/Shiva-Rea-Flow...0920669&sr=8-1

I've had her Yoga Shakti DVD in my Amazon wish list for ages, but I keep putting off buying it because I really love practicing yoga with other people in the studio. Do you have that one and, if so, do you like it? I like the idea of customizing the poses, especially since I, too, like a good warm up.

[OakLeaf]

I'd just add that I haven't seen too many yoga DVD's, but none of them that I've seen really talk about mulabandha. It's really part of all yoga, my teacher is constantly emphasizing it, but I guess the DVDs are too embarrassed to talk about it. If you're specifically working on pelvic floor issues, constantly remind yourself about the root lock in your yoga practice!

[NbyNW]

After asking around, I won't go to the Pilates class at my fitness club. Apparently the instructor is extremely chatty and when she isn't giving instruction she engages in general conversation with the students. That might work for some - but I find an overly-chatty instructor a distraction. Any DVD suggestions for basic things I can do at home?

Yeah, it can be hit-or-miss with big fitness club classes.

The Classical Pilates Technique Complete Mat Workout Series is probably the most comprehensive. It does a good job of showing workouts of different difficulties one at a time. It has modified basic all the way through super advanced, so it's a really great resource. There is a person demonstrating the exercises with a voiceover and no music. I think it is probably better as a reference rather than a workout video.

It can be a bit tricky to keep your head, neck and shoulders in the right position and watch a video at the same time!

I also like The Pilates Body Kit by Brooke Siler. It explains the basic principles really well, and it comes with audio CDs and flashcards. I loaded the CDs onto my iPod so I have that when I travel, and the cards contain some good tips that describe the form that you are aiming for. When I was doing PT, I made flashcards for my homework, and as I got stronger I added the Pilates flashcards into my deck. It was a really great way to track my progress and think about how I wanted to switch things up, depending on what my body was telling me on any given day.

I also just returned a Mari Winsor Pilates DVD to a friend, I don't remember which one. It was more of a traditional exercise video, but the workout was solid and they had one of the performers show modifications for those who are still developing strength/flexibility/etc.

[Jane Honda]

After asking around, I won't go to the Pilates class at my fitness club. Apparently the instructor is extremely chatty and when she isn't giving instruction she engages in general conversation with the students. That might work for some - but I find an overly-chatty instructor a distraction. Any DVD suggestions for basic things I can do at home?

I think my entire posture is just bad, I correct it every time I think about it, but it doesn't take long for me to find myself slouching again in front of my computer at work. Ugh. No reason to give up though.

YouTube has a great selection of Plates instruction, and its FREE.

[beccaB]

Ahhhh, I understand now. I know about the plank (prone) and will ask him about the side. You are telling me that I need to focus on holding my stomach muscles in all of the time - yes? Considering I work at a computer I am quite sure that this is related.

Have you ever tried one of those exercise balls to sit on while at the computer? You can get a rolling chair to put an exercise ball into. you have to keep your core muscles engaged while sitting in it, or you'd roll away from the computer!

[indysteel]

I'd just add that I haven't seen too many yoga DVD's, but none of them that I've seen really talk about mulabandha. It's really part of all yoga, my teacher is constantly emphasizing it, but I guess the DVDs are too embarrassed to talk about it. If you're specifically working on pelvic floor issues, constantly remind yourself about the root lock in your yoga practice!

My first yoga teacher focused on it. It really changed my practice (and a few other things) very much for the better.

[Zen]

Pilates, schmilates
just look how happy she is.

[Laterider21958]

Laterider,

I think when you have an injury like yours it's a good idea to find an instructor who can work with you one-on-one. They'll be able to show you how to adapt exercises so as to avoid aggravating your injury and start building towards being able to do the exercises that are probably in your book.

There are a lot of Pilates teacher training programs out there. You'll want to look for a teacher who has had 600+ hours of training, and if you can, someone who has experience with your type of injury.

I have a bias for classical Pilates. As I understand it, there are also "modern" Pilates programs that are very good as well, but I don't have any experience with them. The classical repertoire has served me well. I am going on 4 years since I fractured my S1-S2.

You can find a lot of classical Pilates instructors here

or otherwise ask around in studios in your area. You should be able to find out what kind of training the teachers have done, how much experience they have, whether they have experience or interest in working with your injury. You may even find someone with a PT background, which would probably be ideal.

And short of that, I've found the Pilates Connections forum to be a good place to look for information. You might try posting your questions about modifications for your injury and pelvic floor sag there. But keep in mind you can only learn so much from reading a book or looking at a forum, and at some point it really helps to have an experienced person show you how to do the exercises with the proper form.

Thanks for your interest and information. I live in country Australia so qualified and experienced instructors aren't close by, hence the book purchase. I will visit the forum you suggested - there's sure to be valuable information there. When I visited a local PT I was given a series of weight bearing exercises to perform on alternate days and then his assistant instructed me on how to use my core muscles. I try to remember, but it has to be a conscious effort all of the time - hoping that with practice it will be more automatic.

[NbyNW]

I live in country Australia so qualified and experienced instructors aren't close by

I know Australia's a big country, but hopefully you checked out the Australia listings. I hope you can find someone near you!

[crazycanuck]

Laterider, i'll ask my pilates studio about ideas for you..http://www.revolutionpilates.com/

HOwever, you can always visit thier website & send an email query...?

[e.e.cummings]

I will sound an info-mercial myself, but what worked for me was Tony Horton's 10 minute workout Abs workout. Very efficient workout, not hard, not long, I stick with it, I do it twice or three times a week. It worked for me. Becoming available in more places, not just on tv. I feel like it 'sculpted' my mid-section. First thing that I ever bought off tv. Felt silly at first! Should I consider the slap chop thing now???? Wish you luck, you can do it!

[Zen]

I will sound an info-mercial myself, but what worked for me was Tony Horton's 10 minute workout Abs workout.

Whew. For a brief second there I was thinking of Tony Little