Pilates as a Way of Life
November 15, 2010
By : Inspired Woman Magazine

Susan Suchy demonstrates the Pilates reformer

by Tina Ding

Working out in the comfort of your own home is one thing. Working out in a fast-paced group setting is quite another. Some love the motivation of others while others find it intimidating. Bright lights, loud music while working out at a universal pace may not be for everyone. Lifeways’ Stott Pilates Instructor Susan Suchy teaches clients in either a personal session or a group setting, using a calm soft voice with lights and music low in the background. The ambience is welcoming – private.

Suchy previously taught aerobics and aqua dynamics before choosing a career in exercise science; eventually choosing to become a registered nurse. Her background – learning about exercise and the human body – helped her to make an instant connection to pilates. “I felt as though I had had a massage after doing a shoulder stand on the reformer and rolling my spine from head to tail,” Suchy said. “I was hooked.”
She’s since become overtly dedicated to Stott Pilates and is in the process of becoming fully certified, meaning long, dedicated hours of training, learning and rigorous testing at studios as far away as Minneapolis or New York City.

“The Stott Pilates system on a reformer is so unique,” Suchy said. “Your body simply cannot get this type of workout in any other way. When multiple groups of muscles move the carriage out, another group of muscles moves the carriage back in. This creates work for opposing muscles while constantly working core muscles because of the breath.” Further, the reformer works as clients build core strength by supporting the spine with developed back, hamstring, abdominal and back muscles. Often times, working out at a gym doesn’t provide that sort of in depth, targeted core training, resulting in potential injuries.

“Pilates is about flexion, extension, rotation (twisting) and lateral (side bends) of the spine, thus supporting and strengthening muscles of the spine,” she said. “And once your core is strong, you work on your upper and lower spine with less chance of injury.”

During her first visit with a client, she conducts a postural analysis. By assessing positioning of feet, neck and shoulders, she mentally determines which exercises might help strengthen, balance and correct the spine. Together, they decide upon an agreeable schedule – working out for sixty minutes 1 – 3 times per week, with three being optimal. She then applies five basic principles to her instruction:
Breathing ~
Suchy instructs clients on correct breathing both by visual description and by demonstration. “According to Stott Pilates, you need to fill up sides and backs of lungs to exhale from your deepest abdominal muscles,” she says.

Pelvic Placement ~
Aligning the spine with the pelvis takes a bit of practice – and all beginning students practice by imprinting [dropping the top of the pelvis and lifting the lower pelvis]. All advanced students work with a neutral pelvis which works the abdominals to a greater degree.

Rib Cage ~
Since the abdominal wall is connected to the lower ribs, Suchy prompts students to breathe properly. “I tell students to blow out air from deep abdominal muscles and connect to their ribs as if they are being knit together,” she said.

Scapulae ~
“Women tend to elevate their shoulders,” Suchy described. “Our goal with pilates is to teach people to stabilize their shoulder girdle down. This eliminates stress from back and neck. Abdominals need to engage (tighten up and pull in) and shoulders should be stabilized down, which helps us assume normal posture (with lumbar and cervical curves).

Head & Neck Placement ~
“Head and neck should always follow upper back,” she said. “There is no reason to ever touch your chin to chest (hyper-flexion of cervical spine).”

Stott Pilates offers opportunities to target specific muscle groups because of the spring and pulley system of the reformer, allowing a body to work 3 – 5 muscle groups synergistically. Long lean muscles as compared to bulky muscles are formed. Additional exercises incorporate the use of a resistance ring, box and jump board.
Currently, she works with beginner, intermediate and advanced groups as she works to develop specialty training for specific workouts, such as: golf, prenatal, athletic and post cancer treatment training s(working out lymphodema). The age group varies from youth on up to elderly clients.

“As we age, we need the resistance training,” she said. “After a cardio workout, our metabolism slows back down. Resistance training keeps the metabolism increased and will continue burning fat for 48 hours.”

Using a Stott Pilates reformer for working out has been a top choice for many athletes, physical therapists as well as for those who have suffered a serious injury. And for those who want a touch of workout at home on the mat, Suchy points them in the right direction. She coaches her students to use pilates in everyday life activities, such as in vacuuming. And there are ways to use mat pilates at home, working out between workouts. Often, students in one group have areas they need to strengthen – so Suchy will offer additional ways to achieve the same results to each, fitting the workout to their personal needs. She also recommends yoga as a complimentary exercise, resulting in increased flexibility – as pilates offers strength training.

“Everything about Pilates is about being nice to your spine,” Suchy said. “Pilates involves being very mindful of what your body is doing, which challenges you mentally. When you are clear and healthy on the inside, the external results will come (much faster than expected). Ideally, I hope for my clients, that they think of pilates as a way of life and not just another exercise program. “

Contact Susan at Lifeways: 701.751.3271

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