Polestar Pilates

Educator Highlight Shelly Power

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Shelly Power is the Director of Curriculum for Polestar Pilates.  She has been teaching Pilates since 1992 and has lead teacher trainings since 2000.   Shelly’s unique and rich teaching style includes aspects from her specialization in NLP communication and experience teaching dance and movement to children.   We sat down with Shelly to learn more about her, including her love of backpacking, sailing, yoga and travel.

Polestar: What do you love about teaching?

SP: I love being part of the a-ha moments.  It doesn’t matter if it’s in a weekly class or teacher training, when a student is able to do something that they weren’t able to do before, or understands something about their body or a movement that they hadn’t known before, that is really powerful.

Polestar: What is your movement background?

SP: Former competitive swimmer, gymnast and professional dancer.

Polestar: What are your current inspirations?

SP:  Functional movements (that have been en vogue recently) like Animal Flow, Ido Portal and certainly Runity which uses movements that everyone should be able to do to help us get in shape to run pain free.  Sadly we cannot all do basic squats, push ups, and lunges because we stopping doing and practicing them.  So, I have been practicing them, and I can do them along with a decent handstand and amazing cartwheels!

Polestar: Why Pilates?

SP: First I love how the movements feel in my body, so that’s selfishly number one.  In the bigger picture though, I really appreciate how connected the different movements are and how we can use the equipment to assist movement in so many different ways.  Obviously we can change springs and change the size of movement but there are so many other ways we can leverage our bodies and the equipment to help us achieve our goals.

Polestar: What do you hope to convey in your teaching?

SP:  Everyone is different, Perfection isn’t the goal.  If it’s difficult, maybe you need to change how you’re doing it or thinking about it, Know what you are trying to achieve.

Polestar: Where would you love to vacation to?

SP: Wind River Mountains, Thailand, South Island NZ, South Africa…

Polestar: Do you have a favorite quote?

SP:  “Never allow a person to tell you no who doesn’t have the power to say yes,” and, “do one thing every day that scares you.” Both by Eleanor Roosevelt.

Polestar: Describe your movement style…

SP:  Elegant (except when doing yoga at 6:30 in the morning!)

Polestar:  What are your favorite apparatus?

SP: Pilates Chair and GYROTONIC® Pulley Tower.

Polestar: What are you reading?

SP:  Buddha and Einstein Walk Into a Bar: How New Discoveries About Mind, Body, and Energy Can Help Increase Your Longevity, by Guy Joseph Ale When Breath Becomes Air, by Paul Kalanithi, MD.  Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease, by Robert H. Lustig, MD.

Polestar Pilates Transition/Bridging with Shelly Power

What Are The Best Exercises for Scoliosis?

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 Polestar Educator, Physical Therapist, and certified C2 Schroth therapist Lise Stolze offers further insight to Scoliosis and working with Scoliosis clients.  For all upcoming continuing education courses with Polestar visit: Polestar Continuing Education

Most asked questions scoliosis clients ask me about exercise:

  • Should I perform some exercises just on one side?
  • Should I choose exercises that rotate me to the opposite direction of the curve?
  • Should I do an extra set of movements to one side?
  • I just saw research that side plank exercises can reduce curve degrees…should I be doing these?
To answer these questions we must understand how scoliosis affects movement.

What is the Pathomechanism of Idiopathic Scoliosis? (the short version!)

I will be brief since this is a whole course in itself! We know that Idiopathic (no known cause) Scoliosis (IS) is a 3 dimensional spinal disorder that begins with anterior vertebral wedging due to RASO (relative anterior spinal overgrowth) during bone development. We also know that the rotational component of scoliosis exists as both inter-vertebral torsion (rotation of one vertebra relative to another) and intravertebral torsion (an internal rotational distortion within each vertebra), most notably at the apical vertebra (the vertebra most deviated laterally from the vertical axis that passes through the sacrum).1 This distortion contributes to less joint motion at the apex of the curve and more at the transition points of the curve. We see this to a greater degree in adults and to a lesser degree in adolescents who have a more flexible curve before bone maturity. This is apparent in a supine lateral flexion X-ray that assesses curve flexibility.

Three Goals for our Clients with Scoliosis

Movement educators can keep 3 goals in mind when choosing exercises for clients with IS:
  1. Achieve better postural alignment along the central axis
  2. Provide a safe fitness option to increase flexibility, strength and fluid movement
  3. Support sports, recreation and functional activities that enhance quality of life

We Can Improve Posture Through Exercise!

Better posture can be achieved by emphasizing the most fundamental principles of all intelligent movement disciplines:  axial elongation and breathing.  Scoliosis curve concavities are constantly under compression by gravity.  Axial elongation encourages a natural re-alignment of the spine by using neuromuscular activity to reduce multi-plane compression and collapse of the concave side of the scoliosis curves. Once the concavities (which include the ribs) are expanded, then breath can be used to further open the collapse through:
  1. Tactile cueing of the concavities
  2. Unilateral nostril breathing
  3. Guided imagery
The most effective position to learn decompression of the concavities is in a spinal neutral position, out of gravity. Once there is neuromuscular re-patterning, movement can then be transferred to functional positions against gravity like standing, sitting, walking, squatting and lifting where it is more difficult to maintain axial decompression. There are many neutral spine exercises in the Pilates and yoga environment that can be used in this initial phase of re-patterning.

The Side Plank Research Controversy

A research article was published in 2014 claiming that scoliosis curves can be reduced by doing side planks on the convex side of the curve, and was sensationalized in a WSJ article.2  But the research had many flaws3 and while interesting, it cannot make that claim.  Muscular activity on both the concave and convex side of a scoliosis curve is inefficient and exercises that address each side are optimal for IS, including the Side Plank. Consider benefits of the Side Plank based on curve type:
  1. Single Major Thoracic Curve: performing side plank on the convex thoracic side (concavity up) can help strengthen elongated muscles on this side by placing them in a relatively shortened position, and helps to open the concave side, working these muscles eccentrically.
  2. Double Curve, Primary Thoracic: the same can be true for the thoracic curve but now the lumbar curve may be more compressed and specific cueing and/or modification of the exercise must be considered.
  3. Double Curve, Primary Lumbar: performing side plank on the convex lumbar side may be beneficial, but the thoracic curve may be more compressed, and will require special cueing or modification.
  4. Single Curve – Lumbar or Thoraco-lumbar: performing side plank on the lumbar or thoraco-lumbar convex side may strengthen elongated muscles on this side by placing them in a relatively shortened position and helps to open the concave side, working these muscles eccentrically.
  5. Adult with Degenerative Scoliosis (Lumbar): receive the same benefits as Single Lumbar curve but if there is a lateral instability (listhesis), then this exercise may not be indicated.
In all curve types, performing the Side Plank on the concave side of the primary curve is much more challenging but also beneficial.  This brings us to the importance of performing a scoliosis assessment to determine the curve type.  In the case of adult degenerative scoliosis, an X-ray must be obtained and collaboration established with a health care practitioner who has a deep working knowledge of scoliosis evaluation and management.

Safe Exercises for Spine Mobility

Life takes us out of neutral spine…shouldn’t we train our scoliosis clients how to move their spine effectively out of neutral?  The answer is of course yes…. but which movements and how much?   This depends on your assessment of the client:  Are they in pain?  How much movement does the apex of each curve have?  What is the curve type?  What other muscle imbalances or injuries exist? What are their goals?  Considering that the scoliosis spine tends to move more at the transition points and less at the apices, we may want to limit end range movements and emphasize elongation in postural shapes that minimize compression of the curve concavities.  This will be more difficult for those with a double curve. So it is important to make critical decisions with your client based on your evaluation and their goals.

Recreation and Sports: Can it Be Done with Scoliosis?

Everyone with scoliosis should be free to enjoy activities that increase quality of life! What does you client love to do?  Sports activities such as dance and gymnastics involve many compressive spine positions for scoliosis….as do golf and tennis.  Each person must be evaluated for the risk that their chosen activity may have on their scoliosis.  Considerations for age, curve type, activity frequency, and muscle imbalances must be made. Clients should be educated about scoliosis spine mechanics and progressions to help them make an informed decision about the activity they choose.  A fitness or movement session with your client could focus on training to maintain axial elongation and openness of the concavities during sport. Just as likely and equally important, a session could simply focus your client back to their center line!

Education and the Need for Individualized Programs

Polestar founder Brent Anderson, PT, PhD, OCS reminds us of the importance of working within our own scope of practice. It is crucial to invest in your education to increase your effectiveness and level of safety with your scoliosis clients. Find a professional you can partner with, join a network of practitioners with like interests, and take courses to keep yourself current with scoliosis research. If you are the client, make sure that your Pilates teacher or therapist has the training to create safe and effective exercise programs for you and your needs.

For all Upcoming Continuing Education Courses: Continuing Education with Polestar

References: 1Dickson RA, Lawton JO, et al. The pathogenesis of idiopathic scoliosis. Biplanar spinal asymmetry. J Bone Joint Surg Br. 1984;66(1):8–15. 2 Fishman LM, Groessl EJ et al.  Serial case reporting yoga for idiopathic and degenerative scoliosis.  Global Advances in Health and Medicine.  2014;3(5):16-21.   3 Salvatore M, Zaina F, et al.  Letter to the editor: Serial case reporting yoga for idiopathic and degenerative scoliosis. Global Adv Health Med.2015;4(1):79-80.

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Lise Stolze, MPT, DSc PMA®-CPT, is a certified C2 Schroth therapist, Polestar Educator, and owner of Stolze Therapies in Denver, CO. She has co-created Pilates Adaptations for people with Scoliosis with Schroth Scoliosis Therapist and BSPTS educator Hagit Berdishevsky, PT, MSPT, DPT, Cert. MDT. Lise has been published with her research on Pilates and Low Back Pain. 

Be Your Own Architect!

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Becky Phares, PMA®-CPT is a Polestar Pilates Graduate, Practitioner and contributor to the Polestar Life Weekly Blog.  With more than 10 years of teaching Becky teaches at her studio The Body Initiative Pilates Studio in Lafayette, Louisiana.  Find Becky and her Studio on Facebook: The Body Initiative Pilates Studio and Instagram @the_body_initiative_ .

Being Your Own Architect

“Everyone is the architect of his own happiness.”

-Joseph Pilates

If you are a Pilates instructor you have probably heard the quote from Joe in Your Health: “Everyone is the architect of his own happiness.” This to me means that we as humans have the control to make the necessary changes in our lives to create fulfillment.  When teaching class, I find myself referring to my clients as their own personal architects to help inspire the point; take control of your own joy, mental well being, and physical health. Hearing the word architecture in Pilates also makes me think of other characteristics this profession provides. In exercises like long stretch, I ask my clients to imagine that their body is like a house. When you are in the plank position your house is small and needs only a few supportive beams. When you are stretched out long you must add in more support so the roof doesn’t cave in. These cues make me think of one of Polestar’s favorite philosophies: as little as possible, as much as necessary. What better way to validate this connection than to interview an architect. So I sat down with my friend Kally to see if our ideologies mesh. BP: Describe your job in 1 sentence: Kally: I design custom homes from scratch. BP: What type of supportive systems are used in a home that you design? K: They are all wood framed houses so normally wooden beams, columns or structural walls. Sometimes when we want a long span of open space we use steel beams. BP: How do you determine how many beams to put up in your house to keep the roof from caving in? K: So over 20 feet and under normally requires some sort of wooden beam. Over 20 will require a bigger/stronger beam. BP: What would happen if you have to little support? K: Well the structure would fall, obviously. BP: What would happen if you have too much support? K: Too much… nothing would happen to the structure, but it would be a waste of resources. BP: What other things make your job fun but challenging? K: It’s fun because it’s creative and each family I design for is unique. It’s challenging for 2 reasons: 1. When the lots are small but people still want to build a big house on limited space. 2. Trying to accommodate everything they want but sometimes those things conflict with each other physically. For instance, you want a window in the bathroom, but the desired location of the bathroom is not on an exterior wall. So we either have to move the room, or not have windows. BP: Based on this interview I have supported the reasoning for why the quote, “as little as possible, as much as necessary” is important not only in Pilates and architecture but in life in general. Using too much stuff during a job wastes resources; using too little doesn’t create enough support. I have also realized that my job and Kally’s have more similarities than I once imagined. We both have to figure out what is best for our clients through creative and critical thinking. She describes her process of designing a house like putting together a jigsaw puzzle. Kally knows what they want, but it is not always a quick fix. Similarly, when a new client walks into my door, they may have a goal for their body, but I know it will take multiple sessions to make that goal a reality. Becky Phares, PMA®-CPT is a Polestar Pilates Graduate, Practitioner and contributor to the Polestar Life Weekly Blog.  With more than 10 years of teaching Becky teaches at her studio The Body Initiative Pilates Studio in Lafayette, Louisiana.  Find Becky and her Studio on Facebook: The body Initiative Pilates Studio and Instagram @the_body_initiative_ . Link our Blog? Subscribe to the Newsletter Polestar Life Weekly!

Working with Clients with Scoliosis

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A teaser by Polestar Pilates International on the topic of our course: Scoliosis and Spinal Conditions, Pilates Master Course with Scroth educator Hagit Berdishevsky and Polestar educator Lise Stolze (Stolze Therapies)

WORKING WITH CLIENTS WITH SCOLIOSIS

Scoliosis is one of the most stubborn, abundant disorders in growing children and teens. The good news is that Pilates professionals can help ease the pain scoliosis sufferers experience through movement. The question is, how does one go about helping someone find peace with this condition?

WHAT IS SCOLIOSIS?

Scoliosis is a skeletal deformation, usually the result of growth spurts during adolescence, congenital spinal abnormalities, and other defects. 65 – 80% of scoliosis cases are idiopathic or of unknown origin. In sufferers, the spine is bent out of shape (no pun intended). Sometimes minimally or sometimes dramatically, the spine contorts into a C or an S shape. The Cobb angle is widely used to test for scoliosis, which is a measure done by locating distorted vertebrae and marking their paths on the back.

Early onset or early childhood scoliosis appears before 5 years of age and makes up 2% of all reported cases. It is sometimes associated with severe respiratory failure and, by affecting lung growth, may lead to decreased respiratory capacity even before puberty. Late-onset idiopathic scoliosis appears after 5 years through adolescence and usually occurs at puberty, around age 10. In such cases, complications with breath and healthy lung function have been reported. When left untreated, these conditions are exaggerated and the spine can be very distorted, to the point where the backbones can only be fixed through surgery. Most cases of scoliosis, however, resolve themselves with age, moderate exercise, and physical therapy.

HOW TO TREAT SCOLIOSIS

Lise Stolze and Hagit Berdishevsky discuss working with scoliosis clients on Pilates Hour.

ALTERNATIVES FOR SCOLIOSIS TREATMENT

  • Observation: where the deviation does not exceed 20º.
  • Use of corset: Used to slow the progression of the curve during the growth stage in people whose curvature is between 20º and 45º.
  • Surgery: Stop the evolution of the curve and, if possible, to correct it. It is indicated for the minors of growing age whose curve is greater than 45º and for adults with curves higher than 50º.
  • Physiotherapy and active rehabilitation: These treatments seek to slow the progression of curvature, improve respiratory function and reduce pain.

These types of treatments can be combined with different techniques. These include electro-stimulation through medium-frequency currents, heat treatments with IR to increase tissue elasticity and circulation, and lumbar traction to reduce compression in the spine. Kinesiotherapy uses movement-based exercises that include stretching, exercises to strengthen weakened muscles, and those that seek to invert the curves of the spine by position.

Therapeutic exercises for scoliosis treatment are based on principles that we manage day by day in Pilates such as postural reeducation, flexibility and muscular strength. The Schroth Method is a good example of a regimen that targets scoliosis to reduce pain and the rapid growth of scoliosis. The method focuses on postural and breathing exercises, spine flexibility, and convex-side stretching. It has been praised for being effective in minimizing symptoms.

These tips will not cure scoliosis, as most forms will resolve themselves naturally. However, these techniques will greatly reduce the discomfort that usually comes with this disorder. This is also true for recovery from extreme scoliosis. The key is to continue positive movement experiences and expanding our knowledge of this disorder to gain insight on how best to stop it.

What are the best Exercises for people with Scoliosis? Click here.

To learn more about the online course, click here: Scoliosis and Spinal Conditions, Pilates Master Course

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Educator Highlight : Alexander Bohlander

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Alexander Bohlander, PT is Polestar’s Licensee in Germany and Director of Polestar Pilates Education for Polestar Europe (including France, Switzerland, The Netherlands, Germany, Austria).  Teaching for over 25 years, Alex has a concentration in “Mindfulness” and brings this unique perspective to movement education and Pilates. Alex co-authored The Pilates Teacher’s Manual (published 2013, Springer Heidelberg)and his health centers present a state of the art combination of both athletic and therapeutic Pilates training in Germany (Springs Kohln).  Polestar: Where did you take your training and who was the educator? AB: I started over 25 years ago with Ingrid Lootvoet; I’ll never forget her beautiful studio in an luxurious villa in Knokke/Belgium. She took my hand and showed my body Pilates movements and my personality ways to unfold. Where would I be today without her? After two years she referred me to Brent and I went to Sacramento. My trust in her advice was only exceeded by being with him and Shelly Power in the studio. Polestar: What do you love about teaching and owning a Pilates studio? AB: Today I own several health centers that include beautiful Pilates studios in Cologne/Germany and it means everything to me- Here I am the best version of myself. Polestar: What are your current Inspirations?  What do you love about them? AB: Digitalization is powerful and should be seen as a great opportunity to share knowledge. I strive to be part of this massive transformation by using technology at its best. On the other hand the age of “holistic sciences” is all around us along with the rise of comprehensive, complete understanding. Read Factfulness by Hans Rosling- eye opening and fascinating. Polestar: Why Pilates?  How did you find the practice? AB: It found me – a young physical therapist and healer….no knowledge or definitely not enough for the big picture. Polestar: What do you hope to convey in your teaching? AB:  We are capable of being and doing wonderful; don’t be satisfied with numbness or being mediocre. Strive to be the best version of yourself! Polestar: Where would you love to vacation? AB: Brazil – Capada diamantina Polestar: What is your favorite quote? AB: “At the end we will have done what we come here to do and that’s enough.” (Deepak Chopra) Polestar: Describe your movement style… AB: Powerful, a bit too “kapha” because of my up-bringing in Palatinate- we were raised with heavy foods, love and nature. Polestar: What is your favorite apparatus or favorite way to move? What do you love about it? AB: Universal, elegant, powerful, shaping, refining, fun Reformer. It brings me right to the point, center, goal….to be balanced and not too bad looking 🙂 Polestar: What are you currently reading or learning about? AB: Science, spirituality, and love. Just received a beautiful book about Deva Premal and Miten and their Mantra-music! Very very beautiful. Polestar: How does Pilates inform your profession? AB:  Not enough yet- Germany is resisting the complete message, especially the therapists. They will not stop talking and lecturing about it. Polestar: Where can we find you? AB:  At the upcoming Polestar Experience in Herne Germany!  Also if you have not read my book The Pilates Teacher’s Manual (published 2013, Springer Heidelberg) read it and let me know what you think please! Like our Blog? Subscribe to our Polestar Life Weekly Newsletter and be the first in the know!

Polestar Grads Where are they Now? Mara Sievers’ Pilates Encyclopedia

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“We all know that we can choose from the following variations for Footwork on the Reformer:

Heels parallel, V-position with heels on the bar, point and flex (tendon stretch), running (prancing, walking), prehensile (wrapping) and a few others. But why would you choose one over the other?

Which variation is best for which type of student? Should I use only one variation or several? How many? Or all of them?”   – Mara Sievers (Pilates Encyclopedia)

I created the Pilates Encyclopedia as a guide through the Pilates repertoire. Being a busy teacher and studio owner, I grew tired of having to sift through hours of videos and web pages to find a solution to a teaching question that came up regarding the Pilates repertoire. The Polestar comprehensive training has given me a tremendous foundation for my day-to-day teaching, but inevitably when you work with “real people” within a studio setting, you encounter situations you haven’t specifically studied. When, for example, you get your first student with a joint replacement, or when a student just doesn’t “get” the exercise …even after you’ve tried every possible cue you can think of. Maybe you have a student with a unique set of limitations, and you’re unsure of what to do. I decided to make lists of exercises for specific goals that I could scan quickly before a lesson to give me an idea of what to try with a particular client. I don’t consider myself the most creative teacher, but I love to organize. Most importantly, I wanted a shortcut for the next time I had a similar question. When you teach 6+ hours a day you just don’t have a lot of time or energy left to spend researching. I wanted a resource, a Wikipedia of Pilates, so to speak. A destination that would give me an answer to any Pilates exercise question. That’s the role I hope the Pilates Encyclopedia will provide. As you can imagine this is a huge endeavor, and I’m aware that I won’t be able to include every single variation in our library immediately, but over time we’ll create a huge collection of Pilates tools. I don’t ascribe to labels, such as classical or contemporary. I draw inspiration from both sides. Of foremost importance to me is understanding why someone teaches an exercise one way while another person teaches the opposite. Who’s right? Of course, the answer is both. It all depends on the person doing the exercise. It’s about the student, not the teacher. The student (initially) doesn’t care if they’re being taught by a classical or contemporary teacher, they just want to feel better and be stronger, more mobile, steadier on their feet, faster in the water, on their skis or on the bike. The Encyclopedia is organized by apparatus, then by position (supine, prone, sideline, seated, kneeling, standing etc), and then alphabetically. Just like you would look up a word in the dictionary, you can look up a specific exercise and learn all there is to know about it. Different schools use different terminology, so I’ve tried to list every possible name an exercise goes by so students of any school can use the “search” feature to quickly find what they are looking for. The whole library is accessible via any computer, smartphone or tablet. Let’s say you’re a teacher and you only have ten minutes in between students and you quickly want to look up a way to help your student avoid knee pain in Feet in Straps on the Reformer; you will find that answer in the short time you have. My absolute favorite feature of the Pilates Encyclopedia is the comment feature. I think it offers tremendous value to our community. Imagine you look up an exercise but you still can’t find the answer you need. Then you have the option to simply post a comment, ask what you want to know, and all the other members, as well as I or another teacher, will answer your specific question within 24-hours. This is something you might already be familiar with from Facebook groups where you can post a question and get answers from other highly trained teachers. This is very convenient. However, if you need this information a month later, it takes a long time to scroll through the endless feed of a group to find the answer. Sometimes these feeds get out of hand by veering off subject. We can monitor comments in Pilates Encyclopedia better, making useful information available where you need it when you need it. Over the years, the library will grow and grow, just like we grow as teachers. I enjoy the process of adding content to the library. I used to be an actor, singer, and dancer and I’m not shy in front of the camera. I love to learn new exercises (in live workshops, lessons with other teachers, on Instagram or Facebook), but I put each variation through a personal vetting process. I need a good reason for teaching a specific variation. It’s not enough for me that it looks fun. I’m very purpose driven. I’m sure each one of you has at least one exercise that you just don’t get. For me, it’s Stomach Massage. I know how I’m supposed to do it, I know the breathing pattern, I know the contraindications and precautions, but I don’t (yet) know the why. Why, why, why?! That’s my ultimate question for everything in life, not just Pilates. Who knows, maybe I’m still 3 years old?! Here’s an example: We all know that we can choose from the following variations for Footwork on the Reformer: heels parallel, V-position with heels on the bar, point and flex (tendon stretch), running (prancing, walking), prehensile (wrapping) and a few others. But why would you choose one over the other? Which variation is best for which type of student? Should I use only one variation or several? How many? Or all of them? Those are the types of questions I’d like to answer with Pilates Encyclopedia. I would love for it to be a Pilates study guide. Teacher training manuals for Pilates are limited in the sense that they show moments and positions, but it’s hard to tell what happens between picture A and picture B. How do I get from this first position to that second position? So much of Pilates happens in transitions, in the movement, obviously. Holding a position is one thing, but in the transition from one position to the next is where we see if a joint stays congruent or not. Pilates is an amazing method, and it can be hard. It requires a lot of time to master. With its many details, it can seem overwhelming at first. Even after completing a comprehensive training, there is still so much to learn. I see Pilates Encyclopedia as my legacy, as a way to aggregate the method in one place (instead of scattered about the interwebs) and my way of contributing to this amazing endeavor. I sincerely hope that it’ll help raise the bar in our industry, and makes us better movers and teachers by being accessible and affordable. Polestar Grads Where are they Now? Mara Sievers’ is a Polestar Graduate, Practitioner and the creator of Pilates Encyclopedia. Like our Blog? Sign up for the Polestar Life Weekly Newsletter!