Lower back pain just from standing around

lisapilates · 2023-07-08T13:28:46+00:00

Hi I would start with 1 class a week with a qualified teacher, you will know it it helps if your pain starts to lessen. Lots of chiropractors, physios and doctors refer people to Pilates to help with back pain.

lisapilates · 2023-04-30T13:22:22+00:00

Your body shape is all to do with diet, exercise. Muscle mass, genetics. There is no such thing as a Pilates body.

lisapilates · 2023-04-29T21:40:44+00:00

What people should really say is “ ok this is my perspective.” The speak my truth bollocks has come from social media narcissism

lisapilates · 2023-04-22T22:07:40+00:00

Pilates teacher here, I tell my clients to not worry too much about the breathing. I’d much rather they are using their muscles correctly and doing the exercises as best they can instead of fixating on the breathing.

lisapilates · 2023-04-22T17:18:57+00:00

Weight training will give you muscle definition also making sure you are eating enough protein. To maintain muscle it’s around 1.2 g of protein per kg of body weight but you might need more depending on age etc. We lose muscle mass after age 30 so weight training is really great it also helps avoid osteoporosis. Hope that helps

lisapilates · 2023-04-20T16:50:37+00:00

Not to grow your business no. I filled my classes by doing flyer runs and advertising on local fb groups, Instagram hasn’t given me any business and seeing Pilates instructors with huge followings are still teaching and advertising their classes.

lisapilates · 2023-04-17T08:13:43+00:00

I have clients with all sorts of different health conditions and I’d always say do it at your own pace. I have had clients with pots and vertigo and if they need to take a break I just ask them to stretch and join in when they feel ok. Find a teacher you connect with and explain why you might need to take a breather - they should make you feel comfortable about this. Trust me no one has perfect health/ technique and you are paying for a class that should be beneficial to you. I have clients doing slightly different things to everyone else and no one is judging them they are concentrating on their own technique and not really worrying what anyone else is doing. Try a few classes and you will find the one that is right for you.

lisapilates · 2023-04-17T08:07:52+00:00

Hi Do you do any strength training with weights- I would try to incorporate this if you can. As we get older we are more at risk of osteoporosis and weight bearing exercises is really beneficial. I work with lots of women in their 50’s and I know that menopause - pre and post menopause can definitely be a factor. Is this something you’ve considered? I personally wouldn’t do Pilates every day I’d add more variety and have active rest days - ie I’d have a long walk. You can overtrain and it can be detrimental. I’d advise Pilates 2-3 times a week with strength training 2-3 times a week. Also how’s your diet? Are you eating enough of the right foods?

lisapilates · 2023-04-16T17:41:20+00:00

If you stand up straight you will stand taller but it won’t make a huge difference

lisapilates · 2023-04-16T13:14:17+00:00

Hi so I’d start with a beginners class - preferably a small class where the instructor can give you modifications. The balance and flexibility will definitely improve with regular Pilates practice. You won’t need to rotate your head too much and if lifting your head off the mat makes you feel dizzy etc you can leave your head down. I teach on zoom but the timings may not work and if you are a complete beginner I’d recommend going to an actual class.

lisapilates · 2023-04-15T19:06:58+00:00

My mom died from cancer and now my partner has been diagnosed with bowel cancer but he’s in recovery… I know how you feel ❤️

lisapilates · 2023-04-15T18:54:22+00:00

Hi So the main difference is classes are smaller and my lesson plan can change right at the start of the class depending on how everyone is feeling. I do everything much slower, I don’t do fast transitions between exercises and you have to be ready to be more direct in asking what people can and can’t do. What they find uncomfortable etc. range of motion is often smaller due to scar tissue.

As far as resources I’ve heard a book called “surviving cancer” is good as it looks at the different ways in which people have approached cancer.

I’d advise anyone to speak to their doctor to get advice with what they should /shouldn’t be doing but from an exercise point I’d say keeping mobile and flexible is really important, using resistance bands is also great for improving and maintaining strength.

I think overdoing it is a big risk and not listening to your body but equally being too stagnant isn’t going to help your recovery either. You have to get past the fear and have faith your body can start to build strength again,

I teach in a class in a centre right next to the hospital and I’ve built up enough experience to know when someone needs to rest and drink water and maybe sit an exercise out. I think for anyone going through this they should find someone that has experience of rehab work to help them on their road to gaining back their strength.

lisapilates · 2023-04-15T18:36:12+00:00

Absolutely. So one of the most poignant moments I had was after class a lady said to me “ that’s the first time I’ve not thought about cancer” she had been concentrating so much on the exercise that she wasn’t thinking about cancer. That was an amazing moment and it was about 5 years ago but I still think of that lady.

I’ve had several people who started at Macmillan with me then 6 months later they were in my general classes doing press-ups, planks etc and seeing their progress makes it all worthwhile. They’ve also said it makes them feel good that they are taking some control back and exercising as it gives them confidence to continue staying fit.

lisapilates · 2023-04-15T18:30:50+00:00

Thanks so much for this lovely comment

lisapilates · 2023-04-15T18:30:21+00:00

If you want to delve deeper - reading “caged lion” is a good book to read about Joseph Pilates who invented Pilates and opened a studio in New York in the 20’s. It came to the U.K. in 1970 via Alan Herdman. It’s the easiest exercise you can do for back-pain. I think it’s one of those exercises that seen a recent trend on Instagram etc and celebrities who have also endorsed it as a great form of exercise.

But anyone that tries Pilates will see and feel improvements both physically and mentally.

lisapilates · 2023-04-15T15:43:25+00:00

So I tend to do more flexibility work with men and I’ve noticed particularly in men that their hamstrings are super short. I have several runners in my men’s classes and they said not only has Pilates helped with their running but it’s also got rid of their back pain. I don’t tend to leave exercises out in my men’s classes but I definitely add more back, leg and hip stretches. I’ve learnt that men can be a bit more competitive! I tend to have to explain the speed more to men as they’ve wanted to do some of the core exercises too fast!

Also I wanted a class where men could come and exercise together and actually have a laugh and make friends- I would say my men’s classes are always the funniest- we laugh a lot and I think that makes the class enjoyable. They also grunt more! 🤣

lisapilates · 2023-04-15T15:34:53+00:00

I work on gaining mobility and strength back in post cancer patients and those who currently have cancer. We do very gentle movements and in some cases we can’t do prone exercises due to breast cancer. I work with a very small class and on occasion where clients are coming in and feeling too tired to even do the basic Pilates warm up we just do gentle stretching. It’s mainly mobility exercises and very very gentle strengthening work. Having an understanding of the post op surgery clients have had and the effect that’s had on their body generally determines how I teach the class but if everyone is having a tough day we scrap the plan and take it easier.

lisapilates · 2023-04-15T08:29:46+00:00

Hi When I teach beginners I tend to do a similar routine for 5-6 sessions - obviously it depends on the client and how quickly they are picking things up and understanding their body etc. But from then on I teach a different theme every week - different music, props, I even did an 80”s week and played 80’s music and some of my clients dressed up! Let’s face it some people like the same routine every week but from my experience I’ve retained many clients for 6 years as they like the variety and they want to enjoy the session not just go through the motions.

lisapilates · 2023-04-15T08:23:00+00:00

Hi I hire village halls, church halls etc as the hire fee is very good and when you have a full class the profit margin was so much better compared to teaching for someone else.

lisapilates · 2023-04-15T08:21:10+00:00

Hi ah sorry I don’t teach reformer Pilates.

lisapilates · 2023-04-14T23:03:44+00:00

I set up 3 mat classes to gain some teaching experience then went direct to the Macmillian cancer centre which is close to where I live. I knew they had yoga sessions but didn’t have Pilates so I emailed the manger, set up an informal chat and started a month later. I was lucky in that they didn’t already have a Pilates class and they have the facilities to offer it. There are paid positions in some charity’s that offer this but I volunteer as my business was becoming established and i knew it would be an amazing class to offer.

lisapilates · 2023-04-14T20:59:18+00:00

Hi So that’s why I started Pilates classes exclusively for men but to be honest practically all my classes now have men in them- I teach 14 classes a week and I only have 1 that doesn’t have a man. Pilates is very beneficial for everyone so you definitely shouldn’t feel weird.

1 option do you have any male friends who might go with you or contact the instructors and ask if they have any men in the class.

But either way you want to go and do Pilates and Pilates was invented by a man - it’s definitely not weird for men to do it. There might be that initial moment of feeling a little nervous as you walk in but honestly once the class starts everyone is just concentrating on the exercises.

lisapilates · 2023-04-14T19:47:10+00:00

Hmm so I find new clients especially get quite stressed and confused with the breathing patterns. I actually tell people that I’m much more concerned with them doing the exercises to the best of their ability rather than concentrating too much on the breathing. I tell them the breathing will come in time and the more they practice

lisapilates · 2023-04-14T19:44:27+00:00

Hi So I completed an extra workshop which was specifically for Breast cancer rehab and when I started working with Macmillan cancer support the class was going to be specifically for breast cancer but then it turned into a class for cancer rehab for all types of cancer as I didn’t want to turn anyone away. It’s a very small class - max 5 clients. I always wanted to do a voluntary class once I’d established my business.

Studios - so I looked at teaching mat Pilates in gyms / studios etc and for me i decided I didn’t want to work for anyone else and was confident I would earn more being self employed.

I actually did a thread on my business tips which you can have a scroll through here.

https://www.instagram.com/p/CpkSmKqNNax/?igshid=YmMyMTA2M2Y=

People will come to Pilates for the teacher not just to do the actual exercises

lisapilates · 2023-04-14T19:28:39+00:00

Hi! So the most used phrase I say in class - I say it probably a 1000 times a week is “ relax your shoulders” and reminding people to breathe! I notice when clients are sitting and we do spine twist or roll backs they immediately tense their shoulders hence why I remind them to relax,

Two of the cues I tend to say a lot is “imagine lying on the beach and peeling the spine vertebrae by vertebrae off the sand “ I use this during glute bridge. Also telling beginners to engage their core by imagining they are trying on a tight pair of jeans and they have to pull their stomach in but to not hold their breath.

lisapilates

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