Pilates Elephants

Tactile cues help our clients understand the movement better, right? Or do they?We’ll take a look at the evidence, along with discussing our thoughts on what value hands-on does have in today’s Pilates class.Resources mentioned in the episode here: Connect with Kyle Marsh on InstagramFind True II Form online here and on InstagramKnowledge of results is more effective than manual guidance here and hereFiguring a movement skill out for yourself works better than being given explicit instructions on ideal technique hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

There are only 4 key things you need to know to break through a strength plateau, or help your clients get seriously stronger.Resources mentioned in the episode: 4+ sets per week per movement is required for strength gains hereStop 2-3 reps before failure hereEat 2g protein per kg body weight per day hereFor young adults 1.6g/kg/day may be enoughCaloric surplus makes it a lot easier to get strong hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Don’t worry dear listener, there are PLENTY of good… no GREAT reasons to do Pilates for people with back pain. We share some of them here.Resources mentioned in the episode:Connect with Adam McAtee on IG hereBrinjikji et al. 2015 - Disk bulge is highly prevalent in pain-free people hereChanges in low back pain after TrA retraining are not related to changes in TrA timing hereChanges in low back pain after strength or flexibility training are not related to changes in strength or flexibility hereVoltaire: The art of medicine consists of amusing the patient while nature cures the disease herePhysical therapy patients who receive guideline-based care have better outcomes hereMore non-guideline concordant treatments correlate with increased risk that pain becomes chronic hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Golgi Tendon Organs respond more to changes in tension than to absolute tension hereGTOs also desensitize after high tension.Glute activation drills increase perception but not actual glute activation hereElite bodybuilders can’t accurately sense muscle activation hereConscious experience of expected movements is inhibited hereHigh levels of mechanical tension on individual muscle fibers is the main stimulus for strengthening here and here and hereStretch-induced muscle growth hereChanges in back pain after TrA retraining are not related to changes in TrA timing hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode here: Connect with Kyle Marsh on InstagramFind True II Form online here and on InstagramOriginal ABC article hereCommon Core Standards for US academic education hereProfessional breakdancers have 4.4 injuries per 1000 hours of breakdancing hereElite Powerlifters suffer 1.1-4 injuries per 1000 hours hereYoga is a low-risk activity hereBreakdancers suffered fewer injuries than 25 out of 36 sports, including cycling, badminton and sailing, at the 2018 youth games hereHoof GP hereHighly skilled workers on YouTube hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

What exactly is muscle gripping? Turns out it’s not an internally coherent concept. We make the case with logic and research that it’s time to let go of gripping and just relax.Resources mentioned in the episode: Connect with Adam McAtee on IG hereGlutes fire last in the prone leg extension test hereHamstring recruitment order varies between people in the same exercise hereGlute max activation increases with squat depth hereQuad activity is pretty flat up to 90% of max in a squat, whereas gluteus maximus activity increases with increasing load herePhysical therapists can’t visually detect a pelvic tilt of less than 34° hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Find resources mentioned in the episode: Hypermobile physical therapy students don’t sustain more injuries - they sustain different injuries here and hereAmateur athletes who are hypermobile have the same number of injuries as non-hypermobile people hereOver 2 years, no difference in injury rate between hypermobile and non-hypermobile NCAA div 1 collegiate footballers here8-week bespoke physiotherapy plus OT vs advice & information; both groups improved equally after 8 weeks hereAfter ACLR, 5X greater chance of reinjury for hypermobile people on return to high intensity sport hereIn dancers hypermobility is correlated with increased pain, but stabilization exercises did not change pain or injury incidence hereA 2014 systematic review found “there is some evidence that people with JHS improve with exercise but there is no convincing evidence for specific types of exercise or that exercise is better than control.” hereJoint-specific exercise and general exercise result in equal improvement for people with hypermobility herePain in hypermobility is probably caused by central nervous system sensitization not biomechanics hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Live coaching call with Kala from QuietBodies Pilates. In this conversation, we cover:How to market your studio to attract new hires who are a great fitHow to screen for the perfectly aligned candidateHow to take leadership of a team of instructorsHow to retain great instructors long-termAnd more.Resources mentioned in the episode: Breathe Education Culture hereFind Kala Loek's QuietBodies on IG here or online here Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

We all know teaser is awesome for your abs, and criss cross really works the obliques. But do they really?Join me as I look at the science and physiology of ab strengthening. The results may surprise you!Resources mentioned in the episode: Review of core activation in fitness exercises hereMuscles are weakest in their fully shortened position hereStretch-induced muscle growth here and hereMechanical tension is the main stimulus for strengthening hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

The story of how Natasha changed her understanding of pain from purely biomechanical to biopsychosocial.Resources mentioned in the episode: Find Natasha online here, on her Facebook account, or IG accountConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy