PILATES FOR THE OVERWEIGHT Presented by Zoey Trap, MS E-mail: zoeytrap@gmail.com OVERVIEW Be a part of solving obesity. Discover how to work with overweight clients using a Pilates protocol that will support their body and let them rediscover the joy of movement. Explore how to select, adapt and guide Pilates exercises on the mat and apparatus to provide a full hour of movement that empowers your clients and fuels their desire to do more. Unlock the door to your heart and open yourself to this rewarding work. OBJECTIVES Understand the health consequences of being overweight and sedentary Learn to view the whole person through the lens of the Six Dimensions of Wellness Explore the effects of body shape Look at the Four S s Strategies for Success Touch Progression PILATES IS FOR EVERYBODY THE PROBLEM: Excess weight contributes to a myriad of health concerns Diabetes Heart Disease Stroke Gall bladder Disease Osteoarthritis Some cancers Back Pain Respiratory Problems STATISTICS More than 1/3 of Americans are obese (35.7%) Obesity related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer. They are some of the leading causes of preventable death. In 2008, medical costs associated with obesity were estimated at $147 billion some $1,429 higher than those of healthy weight. USA has second highest rate of obesity in the world behind Mexico. Center for Disease Control Prevention BARRIERS Structure, as a fence, built to bar passage. Something that hinders or restricts Trap/ 2016
HOLISTIC TEACHING 6 Dimensions of Wellness: Intellectual, Emotional, Physical, Mental, Environmental, Social THE ABILILTY TO CHALLENGE OUR MIND Well: curious, stimulated Unwell: stagnate, checked out Our paradigms get in the way! Principle: Concentration WHAT DOES YOUR STUDENT Understand about their health? Know about Pilates? Care about! THE PHYSICAL BODY Well: recognizes need for physical activity and good nutrition; takes ownership and has a friendly relationship with body Unwell: tobacco use, poor eating habits, drug use, excessive alcohol intake, sedentary lifestyle BODYWEIGHT DISTRIBUTION Abdomen Hips and Thighs Chest Upper Body Lower Body Head Size THE 4 S s: STABILITY, STAMINA, STENGTH, STRETCH A QUESTION OF BALANCE Muscle Balance what is tight? Weak? Movement Strategies Relationships How do they position themselves in relationship to gravity? How are the various body parts aligned in relationship to one another? Poor balance = increased risk of falls / injury
COMMON IMBALANCES Tight Lateral Rotators of Hips Tight Lower Back / Spinal Extensors Weak Abdominals Weak Cervical Flexors Strong Quadriceps and Hip Flexors Weak Hamstrings and Gluteals Weak Inner Thighs SPIRIT Search for Meaning and Purpose Well: feeling of harmony, happiness, pleasure Unwell: Doubt, despair, fear, disappointment EMOTIONAL Recognizes and accepts their own and other s feelings Well: Can realistically assess limitations, and cope with stress. Can manage and express feelings. Can take on challenges and risks and accepts responsibility for actions Has successful and satisfying relationships with others Unwell: Negative thoughts and feelings Blames others for outcomes Has difficulty acknowledging and expressing emotions MOTIVATIONAL CHALLENGES- PAIN / FEAR/ DIFFICULTY Fear of injury The exercise programs don t fit the Exercise is fatiguing needs Physicians not always recommending No idea of how to set realistic goals for exercise improvement SOCIAL Well: Feeling of belonging Contributes to community Unwell: Isolation Principles: Flowing Movement- being
ENVIRONMENTAL Principles: Flowing Movement, Control, Precision, Breathing THE CONNECTED DIMENSIONS WORKING OUT THE PILATES WAY Health Screening / Goal Setting Start with fundamentals Think out of the box: Be creative with building blocks and props Be sensitive to where their weight is carried when choosing exercises Offer support and guidance and reassurance Keep them moving Watch for signs of over-exertion Plan lessons in advance SESSION FORMAT MAT A. Mat: 15-20 Minutes B. Reformer: 20 Minutes C. Individual Needs: 10 Minutes D. Ending: 5 Minutes More difficult Use props to support weight and movement patterns Wedges/ pillows- help with alignment and breathing for upper body Stability Balls/ Wedges/ Boxes- help support low body weight Yoga straps/ dynabands/ towels - help with reaching and offer support Power Circles/ Triad balls help with connections and feel MAT CONSIDERATIONS Lying Supine- Perfecting Positioning Activating the Powerhouse Picking up the head Supporting the legs Articulating the spine Differentiation: Humeral / Pelvic Side Lying- Perfecting Positioning Extending the Spine Prone/ Table Top Work Spine Corrector
SAMPLE MAT WORKOUT Seated Roll Back Iso Abs, Head Nods, Neck Curls Hundred- on FC/ legs supported Rib Cage Arms/ Pelvic Clocks Leg Stirs, Stretches, supported circles with band Ab Activator Knee Folds Single Leg Stretch on ball or with band Dbl Leg Stretch- legs on ball Lower lift- small ROM, band, bent knees SSF- Saw Side Kick Series: F & B, Up and Down, Inner Thigh Lifts Table Top Work REFORMER CONSIDERATIONS Gear Choice Footbar Setting Straps- feet/ hands California box Props: Wedges/ Pillows Light weights Exercise Selection Sequencing to avoid up and down SAMPLE REFORMER WORKOUT Footwork Series Hundred Prep Arm Reach & Pull, Circles Lower Lifts, Open & Close, Frog, Circles Short Box Round, Flat, Side to Side, Twist, Tree Stretch with pole Elephant, Tip Toe Stork Knee Stretch Round Running Hip Stretch/ Pelvic Lift Eve s Lunge INDIVIDUAL NEEDS MATCH EXERCISE AND INTENTION Chairs Cadillac Small Barrels Ladder Barrel Other: Swedish Ladder, Free Weights, Stability Ball ENDINGS: WALL, POSTURAL WORK, POWER CIRCLE, BALANCES Vertical and Upright Transition the work to a functional posture Help them take their Pilates out of the studio and into life ENDINGS Wall Postural Work Power Circle Balances
BEGINNER SAMPLE WORKOUT A: Mat Fundamentals for body awareness: Imprinting, Breathing, ISO Abs, Pelvic Clocks, Knee Folds, Head Nods, Neck Curls Hundred/ Rib Cage Arms/ Roll Up/ One Leg Circle/ Ab Activator/ Knee Slides/ Single Leg Stretch/ Double Leg Stretch/Rock and Roll/ Spine Stretch Forward/ Saw/ Side Kick Series/ Table Top B: Reformer Footwork Series/ Supine Arm Series/ Short Box/ Elephant /Knee Stretch Round and Flat/ Hip Stretch/ Running/ Pelvic Lift C: Individual Needs/ Cadillac: Roll Back/ Arm Springs/ Breathing D: Ending: Seated Power Circle/ Wall or Postural Work TEACHING TIPS Be supportive physically and emotionally Remember every student is an individual Relate Pilates to other things they enjoy in life Develop your eye to help with alignment- you can not always see body landmarks Be creative with movement variations and cues Help them identify and work toward their goals Watch for signs of over-doing and/or pain Keep them moving as much as possible Touch! TOUCH With Permission Clear Intention Touch Techniques: Stabilize, support, activate, investigate, guide, moving into, moving away from, spotting for safety Pelvis, upper back, head, shoulders, fingers, feet, knees, hips Provide Pats on the back Comfort and confidence Without taking the work away Protecting your own body PROGRESSION Build confidence step by step Building Blocks Simple to complex Non loaded to loaded Supported to non supported Work on balance and control
HELPING THEM GROW MIND Educate them on holistic healthy Educate them on how the Pilates relates to real life Help them develop the ability to concentrate and center Teach them how to use perceived exertion Here is my secret. It is very simple. It is only with the heart that one can see rightly; what is essential is invisible to the eye. Antoine de Saint Exupery (The Little Prince) ARTICLES Pilates for the Overweight Client/ Rochelle Rice/ IDEA Fitness Journal May 2009 Pilates for the Overweight Client/ Zoey Trap, MS/ IDEA Fitness Journal, November 2014 Pilates for the Overweight Client/ Peak Pilates/ Zoey Trap, MS, 2014 6 Hints for Teaching Pilates to People with Larger Bodies/Sonja Bella, Australian College of Weight Management, Posted June 4, 2014 ZoeyTrap@gmail.com www.peakpilates.com www.pilatesstudiosolutions.com Facebook: Pilates Solutions www.pilatesstudiosolutions.com www.pilatesanytime.com-- use coupon code ZTRAP People will forget what you say, People will forget what you do, People will never forget how you make them feel.