ACE PILATES & YOGA INSPIRING HIGH PERFORMANCE A GUIDE BOOK COMPILED BY ALICIA MALCOLM ANDERSON

Transcription

1 ACE PILATES & YOGA A GUIDE BOOK COMPILED BY ALICIA MALCOLM ANDERSON INSPIRING HIGH PERFORMANCE

2 WELCOME TO ACE PILATES PILATES AT ACE SPORTS CLINIC What is Pilates? Pilates was developed in the 1920's by Joseph H. Pilates. The Pilates method is an exercise system for the total body without building bulk. THE ACE DIFFERENCE ACE PILATES Pilates concentrates on strengthening the core muscles, improving posture, flexibility, co-ordination, breathing, balance and body awareness. At Ace Sports Clinic Pilates we build on the essence and principles of the late Joseph H. Pilates' work by incorporating modern Rehabilitation Science to develop the safest and most effective program for each client. Pilates is scientifically proven to reduce low back pain and help you move better and with more confidence. Pilates can help you with: Low back, pelvic and neck pain Overuse injuries like tendon and joint problems Pregnancy and Post-Partum recovery Rehabilitation of Sporting Injuries Improving your Performance

3 WHAT S THE DIFFERENCE? THE ACE DIFFERENCE ACE EXERCISE PHYSIOLOGY THE ACE DIFFERENCE ACE PILATES THE ACE DIFFERENCE ACE YOGA How is Pilates different All exercise is good and has an impact on all systems. To better understand the differences between Pilates, Yoga and Exercise Physiology think of your body in layers or systems. Yoga helps calm the nervous system, also with Impacts on hormones and digestion. Yoga uses breathing as meditation. Pilates is a tool for working the deep stabilisers of the body to build strong and coordinated joints and muscles. Pilates uses breathing to coordinate respiration with function. Exercise Physiology expands on this to work the larger muscle groups to build power and cardiovascular fitness and uses coordinated breathing to optimize force production.

4 THE ACE PILATES DIFFERENCE The Ace Sports Clinic Pilates Difference What to expect from Pilates at Ace Sports Clinic Run by specialists in Pilates providing intimate feedback and ensuring that each exercise undertaken is appropriate for your condition and level of fitness Personalized assessments where we tailor your exercises to your specific goals Collaboration with other experts at Ace Sports Clinic for best outcomes Benefits of Pilates Improved posture, core strength and flexibility Improved balance, coordination and control of movements Reduced pain Helps prevent injuries and maximize your sporting performance Relaxation and improved well being Single Pilates sessions are 1-on-1 with one of our Pilates instructors who will tailor all exercises to your needs Single Pilates sessions include an initial assessment to discuss your relevant medical and musculoskeletal history, as well as your goals for joining Pilates Exercises are performed in a flowing, coordinated pattern incorporating breathing techniques Packages are available to expedite your progress while helping your health and wellness investment go further Visit our website Call to speak with one of our Wellness Coordinators What to bring Comfortable gym/exercise clothes, towel and water bottle, please wear grip socks/socks during your work out for hygiene reasons, please leave boots at the front door.

5 OUR TEAM ALICIA MALCOLM ANDERSON BHSc (Physio), PgDip (SEM), Sport and Exercise Medicine Alicia qualified as a Physiotherapist in 2002 in New Zealand and Australia. She holds a Health Sciences Degree in Physiotherapy and a Post Graduate Diploma in Sport and Exercise Medicine, with focus on exercise as preventative care. She studied Stott Pilates, Medical Therapeutic Yoga with PYTI and Meditation at Harvard University, with an intent to help people manage the mental emotional and physical aspects of wellbeing and high performance. As former Volleyball athlete for New Zealand and Jamaican National Teams, Alicia is able to utilize her Pilates and Yoga skills to meet the needs of Athletes and those with Chronic conditions alike. She is certified in the use of Real-time Ultrasonography and Pressure Biofeedback as a tool to visualise and facilitate optimal abdominal, spinal, pelvic floor and hip muscle control, which may be impaired after child birth, surgery or with injury. Balancing health and command performance with the demands of modern family and work life, have equipped Alicia to be your ally in enhancing mind-body resilience. Alicia works with Teams, Small groups, ageless Athletes and those wanting to be more active from Rehabilitation to High-Performance. Interests: Art and Yoga. Passionate about: Helping others improve their movement health and mindfulness to have fewer "breakdowns" and more "breakthroughs" for an exuberant life. Favourite Quote: "Seven falls, eight getting up. "- Zen Quote GINA PASOLD Gina is a Body Harmonics certified Pilates instructor who has worked with a diverse range of clients, including those with degenerative disc issues, neurological challenges, hip replacements, older adults, and pre/post-natal. A lifelong fitness enthusiast, Gina started her career producing health and wellness programs for national media in the United States and Canada. A strong desire to make a direct impact in people s well- being, led her to teach Pilates. Gina applies her knowledge of posture, gait mechanics, and skeletal alignment to help clients achieve optimal movement, strength, and sense of proprioception. She enjoys getting to know clients individually and helping them to improve their overall quality of life. Interests: music, dance, nature hikes with family Passionate about: continued learning, inspiring others to be healthy, move well & feel good Favourite Quote: A journey of a thousand miles begins with a single step. -Lao Tzu PARI HOSSEINI After years teaching Pilates classes while working in the corporate world, Pari made her decision to switch careers and help people improve their health & lifestyle. Pilates with Pari is about building strength through functional movement patterns, feeling more self-confident, and maintaining mind body balance as she believes that your body changes your mind and your mind changes your body. Pari knows that no single approach is right for every individual and so she tailors each session to her client s needs, so they can perform at their best and feel well. Sporting Background: Practising Pilates for more than 12 years as her major activity that she uses for exercise, she has been engaged in Volleyball, TRX and Boot Camp at various times in her life, she is passionate about physical fitness. Pari has international teaching experience in the areas of Mat and integrated Pilates Boot Camp cardio prior to her emigrating to Canada. She has been teaching Pilates on Mat and Reformer in different Pilates Studios and working alongside Physiotherapists for more than two years in Toronto. Interests: Sports, Movies, Travelling, reading Favorite Quote: You don t go pro by doing certain things, you go pro by doing certain things a certain way!

6 SESSION INFO Welcome to Pilates at Ace Sports Clinic Congratulations you've taken the first positive step to developing a stronger, more flexible body. To help you achieve your goals we offer the following services. INITIAL ASSESSMENT: The initial Pilates assessment is a 60 min individual session with a qualified professional. The Instructor will perform a full Physiological and Functional screening including a Postural assessment. The assessment is to ensure that Pilates is appropriate to your condition and to assist us to tailor a program to suit your particular needs. INDIVIDUAL SESSIONS: During these sessions you will develop your technique and your repertoire of exercises under the close supervision of the Instructor. It is important to feel comfortable and confident with the technique and exercises in order to reap the full benefits from each exercise and avoid injury. STUDIO ETIQUETTE: It is very important to inform your instructor if you have any change in your health status e.g pregnancy, or if you have experienced any back, joint, nerve/muscular pain since your last visit at the clinic. Please bring any relevant medical documents or imaging related to your injuries/ conditions to your initial visit so we are aware and can make copies for your file. Please wear grip socks/ socks during your work out for hygiene reasons. Please leave boots at the front door. Please give 24 hours notice if you are unable to make your appointment, or our late cancellation policy will apply.

7 LEARNING PILATES COMPETENCIES Pilates programs target the deep postural muscles to build strength from within by stabilising the torso, including the pelvis and shoulder, as you work towards optimal strength and flexibility for your arms and legs. Consciously using mind and body together you will develop body awareness and control. The 5 basic principles work together to create intelligent exercise that is both safe and effective. It will enhance your skill level and mindfulness and allow you to be in control of executing each exercise in order to reap the full benefits. There are 4 competencies to achieving Mastery. You will likely go through ALL of the following experiences at times and not necessarily in a linear way. Understand that Pilates is a process of mastering movement You will not ARRIVE on the first day. It will take a few sessions to begin to change your movement habits and likely weeks or months to make lasting changes. We are here to help you keep your commitment, to make it fun and challenging. UNCONSCIOULSY INCOMPETENT (You do not know, what you don't know how to do) > CONSCIOUSLY INCOMPETENT (You are aware of what you don't know how to do) > CONSCIOUSLY COMPETENT (You know what is required and how to do the task) > MASTERY: UNCONSCIOUSLY COMPETENT (You no longer have to think of the steps to correctly execute a task).

8 THE 5 PRINCIPLES 1.Breathing An effective breathing pattern: - Encourages oxygenation in the blood. - Helps relax muscles and avoid unnecessary tension. - Focuses the mind and allows concentration. Exhaling deeply can help to activate the Pelvic Floor and Deep Abdominal Muscles. Inhale through your nose, exhale through your mouth with pursed lips. Breath out into the backs and sides of your ribcage (lateral diaphragmatic breathing (Like a balloon filling up) You inhale to prepare to move, or to extend the spine. You exhale to flex the spine. Eg Ab prep or half roll back; to move a limb (knee lift) and to assist the rib to hip connection. Breathing pattern occasionally changes with choreography or to increase the challenge of a particular movement.

9 THE 5 PRINCIPLES 2. Pelvic Alignment Neutral Spine: The pelvis is in slight posterior pelvic tilt. Imprint is used to make open chain exercises safe until you get strong enough to hold neutral spine with both feet off the floor. To Find Neutral: When lying on your back place the heel of your hand on the hip bones with fingers pointing to the pubic bone. This triangle should be parallel to the ground, Think "Heavy tail bone. Neutral to Imprint: Inhale: Maintain Neutral Spine 3. Rib Cage Placement The abdominal wall attaches to the lower ribs. The abdominal muscles must often be recruited to maintain the ribcage and, indirectly, the thoracic spine in good alignment. Often the ribcage will tend to lift up when lying on your back or deviate forward from a sitting position. Pay particular attention during inhalation or while lifting your arm overhead. When lying on your back maintain a sense of the weight of the ribs resting gently on the mat. Exhale: Contract Abdominals to bring your hip bones towards your rib cage a small distance (you may think of it as gently squeezing a marshmallow with your lower back as you tilt). Inhale: Maintain imprinted position. Exhale: Return to Neutral. At the front feel that your lower ribs are drawing gently towards your pelvis and not "popping" forwards especially as you bring your arms over head. Avoid over depressing the rib cage which can cause de-activation of the Transversus Abdominus.

10 THE 5 PRINCIPLES 4. Scapula Isolation and Stabilisation Stabilising the shoulder blades on the rib cage, is as important as contracting the abdominals during the initiation of every exercise, to avoid the tendency to overwork the upper trapezius and other muscles around the neck and shoulder. Maintain a sense of stability not rigidity. Gently slide the shoulder blades down the back and in toward the spine in a 'V' shape. Shoulders should not be allowed to either round forward or squeeze together toward the spine. A sense of width should be maintained across the front and back of the shoulder girdle. Exercises: Scapula retraction/protraction, elevation/depression, arm circles and arm scissors. 5. Head and Cervical Spine Alignment The cervical spine and shoulder hold its natural curve and the skull should balance directly above the shoulders. Not excessively forward which is a common postural fault. Think of lengthening the back of the neck to nod (not jamming the chin into the chest). This idea of cranio-vertebral flexion would be incorporated anytime the thoracic spine moves. Your head and neck position should continue the line of the thoracic spine. To practice: lying on your back Inhale: Lengthen the back of your neck, leaving your head on the mat. Exhale: Return to neutral.

11 WELCOME TO ACE YOGA What is Yoga? Yoga means union or to merge. It is more than a set of exercises. It is a science to determine the nature of who you are and what you want to be. Yoga is not a religious practice, but a practice employed by those seeking to be at their best. The origins of yoga are believed to have begun in the Himalayas 15,000 years ago. THE ACE DIFFERENCE ACE YOGA Yoga at Ace is delivered as an opportunity for reflection and contemplation. Through correct anatomical breathing techniques we give ourselves a chance to slow down and recalibrate the nervous system for greater mental clarity, enhanced perception and reduced negative stress. By changing the mind we change the chemistry of our body, including our hormones, for improved sleep, growth and repair. IS YOGA FOR ME Yoga can help you with: Stress Management and better sleep Active Sports recovery and flexibility Change Management and life balance Hormone, digestive and breathing function You don't need to be flexible or a "calm personality" to start Yoga

12 YOGA AT ACE The Ace Sports Clinic Yoga Difference Our Yoga teacher Alicia has a background in Physiotherapy and has studied Medical Therapeutic Yoga, Hatha Yoga, Yoga for Athletic populations and Children. She has also independently studied Meditation in practice and the Neurophysiological impact of Meditation. Alicia has experience teaching yoga in high performance settings. Yoga is an ancient scientific practice which we combine with our biopsychosocial approach to health and performance. We offer 1:1 sessions for stress management and mobility, recovery along with performance programs for individual athletes and teams. Our methods ensure your practice is biomechanically sound and emotionally and energetically respectful and inclusive. We don t just instruct our clients we educate and provide a space to unclutter the mind and to experience the power of the practice to make change in your life and deal with change. BENEFITS OF YOGA Improved posture, balance and flexibility Improved concentration. perception and clarity of thinking. Reduced pain perception Helps improve recovery and strength gains and maximize your sporting performance Improved Sleep, Relaxation, Mindfulness and improved well being We work closely with the team of Health care providers to establish a strong foundation that is personalised to the needs of your body and your nature, so we leave you feeling recovered, recharged and ready for your next challenge.