UPDATE Pilates Home Practice Project: Fran, 60

UPDATE Pilates Home Practice Project: Fran, 60

When I started my blog a few years ago I dreamed of a world in which all of my loved ones came to cherish our beloved Pilates Method.

I even wrote a post about my dream.

Now nearly 4 years later you've read about my father-in-law, Bill and his commitment to his Pilates Mat exercises.

I further documented his progress in a follow-up post .

In North Carolina with the Fam

I regularly travel to Raleigh to visit my family.

Last November I was thrilled to present my workshop On the Order of the Pilates Reformer Exercises in Raleigh, NC at Laura Browning Grant's beautiful home studio.

My sister, Fran and her best friend Sandy each took a private lesson with me while I was in town.

How lovely.

Fran, Fran, Fo-fan, Banana-fana fo-fan, Fee-fy-mo-man, Fran!

My sister turned 60 last year.

Without a regular exercise routine, she wanted an enjoyable workout which would serve her well going forward.

Fran has a stressful full-time job, she checks in frequently on our aging parents and she's got 3 young grand-daughters that keep her on her toes.

And like me, it's hard for her to sit still.

We share a love for organization, direction, order, precision and excellence. Naturally, I thought she would really take to Pilates.

And it turns out she did. She's been having private lessons twice a week with Laura since December last year.

And I'm super proud.

Unlike Bill who prefers to workout by himself at home, Fran needs the structure of the private lesson in the studio. I keep pushing my YouTube channel at her, but she assures me that working out at home on her own is not gonna happen.

“I like the Hundred!”

Now after 6 months of Pilates Fran is feeling the love – and the results! – from our beloved Pilates Method. 

She has more energy, she sleeps better at night and our mom has noticed a huge change in my sister's posture. We've got a bit of the “slumpy gene.” 

And yes, Fran really likes the Hundred. And all the “ab stuff.”

I should also note that this is the very first time Fran has been able to commit to doing something for herself.

It feels good for her to carve out time for herself in the midst of her demanding job and essentially caring for everybody else.

While catching up via Skype Fran couldn't resist showing me her new muscles: “the guns” and her back muscles.

Woo Hoo!

Now that Pilates has given her shapely arms it is surely time to administer the Kool-aid…

3 critical skills for the 75+crowd

Fran is hardly in this age-group, but these concepts and exercises will serve every one of us well in our journey on the Pilates path.

An esteemed colleague of mine, Nicole Marcione, (who holds a BS and MS in Gerontology and is currently in the midst of her PhD in Biokinesiology at USC) enabled me to share her expertise on the older adult population.

With older adults, I constantly address 3 skills: Sit-to-Stand, Functional Reach and Balance (especially while maneuvering through their surrounding environment). 

Read about Sit-to-Stand in the 2nd installment of this series,

In today’s post we’ll cover Functional Reach. Stay tuned for more of Nicole’s tips in part 3, Balance in the near future.

Functional Reach

The term ‘functional reach' refers to reaching your arms overhead. Nicole explains that this skill is not even on our radar as younger people.

You probably don't even think twice about putting a dish in the cupboard or storing a box on the top shelf of a closet, but we can lose this skill as we age.

We must help our clients keep their shoulder joint mobile, stable and strongly supported by all the surrounding muscles.

In Pilates we are working on this skill in every exercise.

We all know that our arms start from our backs so we will want to focus on the back-arm connection throughout the entire session.

No prob.

Use the following exercises (as well as countless others) in our beloved Pilates Method to perfect your functional reach.

Arm Springs Lying Down on the Cadillac

UPDATE Pilates Home Practice Project: Fran, 60

The Arm Springs exercises done lying down are nearly at Scrubbing Bubbles status.

Exercises here include Straight Down, Circles, Triceps and Side Arm.

With the mat behind you for feedback you can feel what's going on in your back muscles.

The support of the Cadillac also encourages clients to use their entire body to execute these “arm” exercises.

Full. Body. Workout.

Arm Series on the Spine Corrector (or Small Barrel)

UPDATE Pilates Home Practice Project: Fran, 60

The Arm Springs lying down help us locate our back muscles.

Now the Spine Corrector and Small Barrel will enable us to lift our back and reach it up and over the Barrel.

It's true that for delicate clients the Barrels may present an extreme challenge or even be inappropriate.

Know that you can do the same exercises lying down on the Mat without a Barrel. It's a nice maneuver for myself as well.

Can you also see the very beginning and finishing moments of the Roll Up here?

UPDATE Pilates Home Practice Project, Fran 60UPDATE Pilates Home Practice Project, Fran 60

Pedipole

UPDATE Pilates Home Practice Project, Fran 60

Slowly I am understanding that the Pedipole is no joke.

It's the Arm Springs lying down, but SO MUCH more demanding.

It's the Wall on steroids.

Probably not for most of the 80+ crowd, the Pedipole is only for those that can keep their balance.

Another great place to work on the back-arm connection is of course the Arm Chair!

Sitting Side Bend with the Magic Circle

UPDATE Pilates Home Practice Project: Fran, 60

Throughout my Pilates career I have underestimated the power of side-bending exercises.

We're all tight in our sides and waist, especially if you are 75+.

Side bending is also a delicious way to stretch up and out of the hips.

The seated pre-cursor to the Side Bend with Magic Circle (in the photo above) is a lovely safe place for your older client.

I love this exercise myself for addressing imbalances.

Use the Magic Circles to find the back muscles and then proceed to the Side Bend.

UPDATE Pilates Home Practice Project, Fran 60

There are great side-bending exercises done kneeling with the Push-thru bar and on the Wunda Chair as well, but keep in mind that not every older adult can kneel.

Thanks for sharing your expertise, Nicole!

Nicole Marcione is a classical Pilates teacher who has trained extensively with Jay Grimes. She is a Gerontologist and is currently getting her PhD at the University of Southern California’s Division of Biokinesiology and Physical Therapy. She works in the Musculoskeletal Biomechanics Research Lab and teaches Musculoskeletal and Analytical Anatomy to PT students at USC. Although Nicole is busy with school, she still teaches and is available for private lessons, Skype lessons, workshops, and consultations on optimal aging.
http://pt.usc.edu/nmarcione/ 

How do you best serve your older clientele? Have questions?  

Share your thoughts in a comment below.