PILATES POWER

Amanda Jagger extols the benefits of mindful movement

Tell us about yourself Amanda

I am a comprehensively trained Pilates teacher, which means I am qualified to teach Matwork & the full studio equipment (Reformer, Cadillac, Chair, Ladder Barrel). I am also a Level 4 Back for Good Backcare Professional. I completed my basic matwork and reformer training over 10 years ago and have been broadening my skills and knowledge ever since. As an associate member of Body Control Pilates I am required to complete a minimum number of additional training hours annually, which involves acquiring specialist knowledge in working with people with bone health issues (Osteoporosis), Back Pain, Menopause, Hypermobility, neurological conditions, knee pain, hip pain, pelvic floor issues, diastasis-recti, ante and post-natal and many more.

Was there a personal life-event that led to you becoming a Pilates instructor?

I suffered with severe pain from SPD (Symphysis Pubis Dysfunction) during pregnancy and was referred to an ante-natal physiotherapist. I was given some daily exercises which successfully relieved my symptoms and allowed me to continue through my pregnancy pain free. This was the first time I became aware that specific, targeted exercises could reduce or eliminate pain. I realised that the exercises I had been given were Pilates exercises. Then at the beginning of a subsequent pregnancy I found a Pilates instructor trained in ante-natal Pilates and took weekly private classes to keep myself strong and pain free. I have been practising Pilates ever since.

So, what exactly is Pilates?

Pilates is a series of controlled movements designed to mobilise and strengthen the whole body. The focus is on posture, body mechanics, correct breathing, spinal flexibility, core control and physical fitness. The goal is to achieve balance between strength, stability, mobility and flexibility. It was created on the principles of correct alignment (good form), breathing, centring, core control, concentration and flow.

Pilates is generally performed mindfully without music. The instructor teaches the client through verbal and tactile cues, to think about how the movement feels, concentrating on specific movement patterns, where the body is in space and how an exercise can train efficient movement patterns by making small adjustments to alignment, focusing particularly on the spine. Gaining control of the spine on all planes of movement can help with chronic back pain and musculo-skeletal pain elsewhere in the body.

Can you explain the difference between mat and reformer Pilates?

Matwork is done with very little need for anything but a mat, although many teachers will incorporate small equipment such as balls, resistance bands, light hand weights, balance cushions and foam rollers. The exercises are all weight-bearing or require control of the limbs or spine against the force of gravity. It can easily be taught in groups or on a 1:1 basis and builds from more basic exercises through to advanced versions, eventually a series of exercises are joined together to form part of a flowing sequence, building stamina and strength.

Reformer Pilates involves a repertoire of exercises performed on one piece of large studio equipment. The reformer is shaped like a bed with a moving panel on which you sit, lie, kneel or stand. It is attached to pulleys or ropes. Unlike traditional gym machines, this equipment uses springs for both resistance and support instead of weights. Much of the equipment was originally designed to help with injury rehabilitation.

The instability of the carriage develops core stability in the body, challenging balance and in turn the deeper muscles supporting the spine. A well-qualified instructor will consider body length, limb length and body weight - it is not one size fits all.

Reformer Pilates studios seem to be popping up on high streets everywhere. Do you think that is a good thing?

Reformer Pilates studios have recently become very popular in the UK and you will often find multiple reformer machines in one room. This type of studio tends to offer a newer brand of Fitness-Pilates, more along the lines of a traditional gym environment. They often involve weights, loud music and a more-high energy, high intensity style of class. This is a step away from some of the original Pilates repertoire and principles such as breathing, concentration and flow and it can be difficult to teach a class safely in large numbers. A maximum of 6 reformers is ideal for a group session as injuries can be sustained if safety procedures are not followed carefully.

How does Pilates help you, personally, and how can it help women in midlife?

Movement is medicine!

I have always been an active person. I began ballet classes at the age of 3 and from there did anything I could that involved movement from all types of dance to gymnastics, team sports, racket sports, even weight training. What I didn’t realise at the time was that one of the things that helped me in these pursuits; my hypermobile joints, was also going to cause me pain further down the line. Excessive mobility of the joints is only a benefit if it is balanced with strong muscles supporting those joints. I use tailored Pilates exercises to alleviate pain I experience from both hypermobility and peri/menopause symptoms.

When we move, our joints produce synovial fluid which acts as a lubricant. That’s why we feel stiff and achy when we sit or lie still for some time. As we get older and oestrogen levels start to fall, we may experience joint pain and stiffness. Oestrogen helps to calm inflammation so as levels fluctuate or fall during perimenopause, pain from inflammation can increase.

And there is the mindful aspect too….

Yes. Anxiety and overwhelm (which is common in women in midlife) can be calmed with just an hour of movement followed by some meditation and this, in turn, can aid sleep. The attention to breathing can also lower cortisol (stress) levels.

During and after menopause we rapidly lose lean muscle mass as a natural part of aging. However, this can be slowed down or even reversed by challenging the muscles in the right way.

Learning to engage core muscles using correct abdominal recruitment as well as an awareness of pelvic floor and pelvic mobility/stability can help with stress incontinence and lower back pain very common in peri/menopause.

Pilates is a great place to start if you are wanting to return to or take up exercise. We don’t always have to push ourselves to the limit to improve our strength and mobility. We can move well, gain strength and feel better without the need for high intensity training.

Sometimes less is more.

Give us your TOP 3 TIPS

1.  Find a teacher who understands what YOU need and check out their qualifications. For example, if you suffer with back pain, check the instructor has extra training or qualifications in lower back pain.  Well recognised training in the Pilates method is offered by organisations such as Body Control Pilates, Polestar, Basi, APPI, STOTT, MK Pilates, Alan Herdman Pilates.

2.  Ideally join a class that is no more than 12 people and preferably smaller if the class is for beginners. Shop around if you are not happy after the first session - teaching styles and methods can vary a lot. One or more private sessions will give you an understanding of your own body and how it functions best and will give you a head start on the technique and new vocabulary you will experience, before joining a class.

3.  For women wanting to get into more high-intensity sport/training, start with Pilates to build strength and body awareness and to avoid injury. Pilates is the ideal preparation for progressing to lifting weights (which can help with Osteopenia and Osteoporosis - something which accelerates during menopause).

How can people connect with you?

My website is www.pilates4.com and my email is mail@amandajagger.com

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