Pilates Shanghai

Back to Basic 01 - My Neck Hurts

2010-01-17T19:58:00.000-08:00

I was going to do a post on Neutral Spine because that is a good place to start when talking about Pilates but I just found this link to an article on Sheri Betz' Facebook page. Sheri is a Polestar Pilates Educator, PT, and an expert on osteoporosis. Check our her blog! The link is to a youtube video by Lindy Royer who is also Polestar trained PT. (If you live in China good luck on trying to view it!).

Anyway, many people feel discomfort or pain when lifting their head off the ground, especially when just beginning Pilates. This is often the result of not engaging the core and moving from the thoracic spine(rib cage). As a client once said "It feels like my head is going to break off from my body". You can see why it makes some people feel discomfort. I can assure you though, no one's head has ever fallen off during my class.

Lindy's video goes over the anatomy and biomechanics of what should happen when you perform spine flexion movements( rollup, hundreds, coordination) and shows a good exercise to help strengthen your neck called "Head Hover"

*If you are one of my clients and you cant view this video, ask me in class and I will show you the movement.

Thanks Lindy and Sheri!

Enjoy!

Back to Basics

2010-01-15T20:49:00.000-08:00

I have been really happy to see some new faces joining our beginner classes. Oftentimes when new people join we don't always have the time to explain some basic concepts that new clients need to learn. It would be great if everyone could have a few private classes before they begin group classes but that usually isn't the way it works out. As a remedy to this, I will be posting a series of back to basic posts over the next few weeks. Hopefully, I will be able to add some pictures and technical information so that even the advanced student will be able to glean some new information. If you are a new client I urge you to read these posts and try the suggested movements, your understanding and appreciation of Pilates will be enhanced as a result.

BTW: "Good Job!" to Google for standing up to China on internet censorship.

Exercise Resolutions

2010-01-11T05:35:00.000-08:00

This is the time of the year when many of you are making plans to start a new fitness program. Unfortunately, many of these plans fall by the wayside as we get busy with children's activities, friends, spouses and a large variety of activities. There are always plenty of distractions in Shanghai. There is also plenty of advice on the web about how to stick to your exercise routine. Below are some of the things that I find helpful:

Pick an activity that you enjoy: For me basketball is a lot of fun and free and convenient. I play two or three time a week. Of course I do Pilates to keep me strong, flexible, and resistant to injury.

Find a friend or a group: If you do an activity with someone else you are less likely to cancel and you can motivate each other. Plus the time goes by faster! You can also get in touch with group that does an activity that you like. Like a dance group, flag football. If basket ball is your thing then give me a call.

Focus on what is important: Don't try to do too much. Not too much exercise and not too much other stuff either. If you have two kids, two dogs, are running the community center and the school PTA, that is enough! Don't waste your time trying to start exercising.

Find a trainer: Make an appointment with a personal trainer to learn how to exercise in an effective, efficient manner. Many PT's are flexible and willing to meet with you once a month to update you training program. Joining a group class is another great way to stick to a program. Pilates reformer class, anyone?

Measure your results: If you are interested in slimming down, by the way that shouldn't be the only reason you exercise, then measure yourself every month or so to see what you have accomplished. Weight isn't a good indicator of exercise progress. It can misleading because muscle weighs 6 times more than fat.

I have found that these things work for me and I hope they work for you, but if they don't then dont be afraid to experiment and find what works for you. With our current iphone, facebook, wifi connected lifestyle we are moving around less and less. Everyone one needs an activity to keep them healthy.

Blog Posts

2010-01-11T00:55:00.000-08:00

As you may know Blogger is blocked in China. Why! you might ask? Know one really knows, at least those I have asked. Google doesn't seem to be too concerned. Anyway because blogger is blocked I am having a hard time updating this blog. For the time being all I can do is write text. Sorry if it seems a little unexciting but at least I am getting the news about Pilates in China out to the world!

Pilates FREE TRIAL

2010-01-11T00:42:00.000-08:00

It is a new year and a great time to try new things. If Pilates is one of those things that you have been meaning to try then now is the perfect time!

Synapse Studio has a long standing offering for a FREE TRIAL class for all new clients. We are so confident in the quality of our classes and instructors that if we can just get someone to try a class we know that they will join. 95% of people who come for a FREE TRIAL do join. The other 5% are confused about the relationship between exercise and pain.

If you haven't come for a FREE TRIAL yet then just go to our website and click on the button that says FREE TRIAL. If you are one of our clients then tell a friend about what Pilates has done for you. If you are that 5% then seek help and then join our classes.

www.synapsestudio.com.cn

Affordable Pilates Equipment

2009-12-17T04:18:00.000-08:00

Pilates equipment can be really overpriced! I was shocked when i took a look at the new catalog sent to me by a well known equipment manufacturer. I live in China and I know the costs to make these items. 2000%-3000% markup isn't appropriate in the Pilates industry. This isn't Wall Street! Here is a link to an article that shows some affordable equipment.

Affordable equipment

December Mat Pilates Certification

2009-12-16T22:48:00.000-08:00

公布北极星普拉提2010年培训时间表

2009-11-27T04:14:00.000-08:00

刚刚收到美国总部确认的2010年培训计划。今年美国北极星普拉提有个特大惊喜要公布！三月份有普拉提场馆培训。场馆培训包含主要大小器材，例如：卡迪拉克，普拉提床，万得椅，组合椅，梯子桶，等器材。如果你想开普拉提馆，这是你最佳全面培训的机会。

报名热线：021-58763307 任小姐

2010 Polestar Training Schedule - Shanghai

2010年北极星普拉提培训 - 上海

2010.1. 22/23日垫上二 M2

2010.3. 19/20日场馆一 S1

2010.4. 16/17日场馆二 S2

2010.4 18日普拉提床考试 A Exam

2010.5. 21/22日场馆三 S3

2010.6. 18/19日小器械 M3

2010.6. 20日垫上考试 M Exam

2010.7 北极星普拉提亚洲交流会 PPA Conference

2010.8.20/21日运动理论 PF

2010.9.17/18日团床一 A1

2010.10.22/23日团体床二 A2

2010.11.19/20日团体床三 A3

2010.11.21日普拉提场馆考试 S Exam

普拉提第一代人物 Eve Gentry

2009-11-22T02:35:00.000-08:00

“I learned to teach concepts and not things.” （我学会教概念，不教动作）Eve Gentry跟普拉提学了20多年，1942年开始。1968年EVE搬到美国西部一个没有舞蹈，没有普拉提的地方。他的创造性大发，发明很多新的动作。一下图由他和普拉提和卡拉。

ACSM survey predicts 2010 fitness trends

2009-11-21T02:03:00.000-08:00

ACSM makes its predictions for 2010 fitness trends report. Pilates comes in at no.9 among some pretty innocuous competitors. Below are some other survey trends from IDEA. Pilates has been on a roll since 1997. How can we make Pilates trend no. 8 next year.

Polestar Mat Exams

2009-11-16T20:20:00.000-08:00

Synapse Studio hosted 2009 Mat Series exams last Sunday. We were surprised by some instructors, bored by others, and worse; disappointed by a few. 50% passing is a bit low as I see it.

北极星普拉提理论培训 11月 2009

2009-11-16T04:34:00.000-08:00

2009年第二次垫上系列成功的开始。上周末是理论课不过大家都非常认真。以下图片提供欣赏。

香港北极星普拉提场馆培训

2009-11-09T05:49:00.000-08:00

香港的场馆普拉提培训上周末刚刚结束。学员用了一年多的时间掌握将近两百个器械动作。上周末是第七次实践课。动作的挑战性相当高。明年上海瑞怡菩拉提也举办场馆培训。如果你想开普拉提馆，北极星是最佳选择。

报名热线：021-5876-3307

Why is your Butt so big?

2009-11-05T07:13:00.000-08:00

A great article in the NYT talks about a new book "Born to Run" which hypothesizes that running is not only not bad for the body and joints but that it is what humans do best. The Author Christopher McDougall says that at Marathon distances man is the fastest animal in the world. Humans are uniquely adapted to long-distance running. One of these adaptations is our large gluteus-maximus that keeps us from falling on our face when we run. The article mentions many other adaptations as well and provides links to hard studies that back up the book's assertions. Definately worth a read.

Group Reformer Classes

2009-10-31T18:49:00.000-07:00

We have started lots of group reformer classes over the the few months. The more I teach these classes the more I am impressed with the results. Lots of our clients have made big improvements by coming 3 time a weeks. If you are interested to have a FREE trial class at either our Lujiazui or Vizcaya studio please give us a call @58763307 or register on our website www.synapsestudio.com.cn.

Polestar Principles of Fitness

2009-10-30T06:26:00.000-07:00

Synapse Studio is hosting another Pilates certification series with Polestar Pilates next month,November 13th and 14th. The picture to the left one of group discussions on a case study during the course. This is a really great course if you want to understand Pilates and movement.

Polestar Studio 5 - Day One

2009-09-26T06:40:00.000-07:00

Day one of Polestar Pilates Studio 5 course today in Hong Kong. Pretty challenging movements but also pretty functional. Take a look at instructor Marita doing "Russian Splits".

Allegro 3 Course

2009-09-21T00:50:00.000-07:00

Last weekend's Allegro course went well. All the students have come so far in their teaching ability, well most of them anyway. Take a look at Rebecca make like a shrimp in "Upstretch". It might not look like much but this movement is like doing a push-up and a crunch together upside down.

The Reformer Factory

2009-08-10T00:41:00.000-07:00

Many people have never seen a factory, much less one in China. Factories in China are much closer to the Willy Wonka Chocolate factory than the ones we see on the car commercials. There are no robots, there is not even an assembly line. Most of the stuff is done by hand.

You can see the factory floor above and some Oompa Loompas assembling our group reformer below that. Also, see some closeups of our refomer in the manufacturing process. We have made some exciting changes to our next batch of reformers!

What do you see? Sorry, wrong answer!

2009-07-29T02:07:00.000-07:00

The New York Times has written an article about the recent controversy of another article posted on Wikipedia. Are you still with me? An article about the controversy stirred up by another article on Wikipedia about the Rorschach Inkblots. You know, "look at this picture and tell me what you see". I think the professor used it to diagnose Gilligan once. Any way, the inkblots along with common answers has been posted on the internet and apparently psychologists the world over are up in arms, while others claim their trivial right to free speech. Take a look at the picture above and tell me what you see? A bat is the most common answer. Looks like the back of the pelvis to me! I was diagnosed as a Pilates instructor.

The Great Masticator

2009-07-13T02:06:00.000-07:00

Did you mother ever tell you to chew your food 30 times? Do you know where that cam from? That and a lot more quirky ideas came from Horace Fletcher. He believed that you should chew your food until it went down like liquid. Chewing your food until it runs down your throat is called "Fletcherization". "Nature will castigate those who don't masticate." is one of his choice quotes. Dr Kellog, inventor of corn flakes, was a fan of Horace Fletcher and his ideas on eating.

Summer Pilates

2009-07-11T22:01:00.000-07:00

If you are in Shanghai for the Summer, you should join our group reformer classes in Jinqiao. We have a great summer deal going on, buy 9 classes get the 10th for free! The classes are taught in English by certified instructors. Try a class for free. Schedule now!

You Walk Wrong!

2009-07-09T23:28:00.000-07:00

I have been all about the feet latley. Take a look at this article about how shoes are ruining us. You walk wrong!

Don't overtrain the abdominals

2009-06-19T20:37:00.000-07:00

Below is a great article on how training the abdominals can make an existing back condition worse. A lot of Pilates instructors work a lot on flexion to "strengthen the core" but too much flexion and not enough work in other planes can actually weaken core stability. The article also a refers to the landmark Australian physiotherapy lab study that many point to to justify core exercise. The well-known study concluded that those with back pain could find some relief my changing their stabilizing strategy. The study did not however say that those who have a successful stabilization strategy can avoid back pain by strengthening their core. Take a look at the article.
http://well.blogs.nytimes.com/2009/06/17/core-myths/?partner=rss&emc=rss

blocked!!

2009-06-19T20:31:00.000-07:00

This blog has been blocked for a month now. Hopefully i have found how to work around the Great Fire Wall.

Synapse Studio