There is nothing worse for a business’ prospects than allowing the wrong people into it. Choosing people is not about knowing what you don’t want, but what you do want. Don’t make the mistake of settling for less.

In order to recognize those teachers who are not a good fit, we must first know exactly what kind of people we want to attract. We need people who will support our vision, hold the same values as us, and most of all reflect the kind of business we are trying to build.

Hiring The Right People
Whether you are just starting a studio or preparing for expansion, the first step to hiring the right people is taking time to get clear. Write down all of the qualities you are looking for in a teacher. What are you unwilling to compromise on? What values must be shared between the prospective new partner and yourself? Knowing or thinking is not enough. It’s too easy to let one or two things slide when you are sitting in an interview and desperately wanting someone to be the right person. Make a list, write a clear job description, and stick to it.

The biggest mistake you can make is to accept people into your business because you feel you have to. In the beginning of our studio we had a very clear vision, but we did not have a clear sense of what kind of teacher did and didn’t meet that vision. And because we had been rushed into opening and needed teachers badly, we settled for teachers who did not entirely line up with our values. Together, we all then lumbered down a road fraught with frustration and resentment.

Three Necessary Qualities:
1. Self-motivated – There is no other way to create a forward moving, motivated team of people than to hire those who are already motivated!

Interview Tip: Don’t ask expected questions. Dig deeply. Work to uncover the real person by asking them challenging questions that will give you insight into their values and motivations. Invite them to ask questions. If they don’t have thoughtful questions for you in return, that’s a warning sign.

2. Skillfulness and Ability – Require them to teach a demo. Don’t just take their word for it. Also get references from past clients, not just employers.

3. Presentation – They must be comfortable talking about what they do, why they do it and why a prospective student should do it too. This is one of the most difficult skills to teach and you shouldn’t have to. Hire teachers who are excited about what they do and can portray that to everyone.

The best gift is the actual gift of Pilates…a Gift Certificate or package of sessions. Find your local Pilates Studio and give what everyone would enjoy and definitely benefit from!

At Home DVDs a great way to get someone started with Pilates!

Pilates iPhone Case $25.00. This is a trendy, fun cover for your iPhone!

Pilates Warrior Coffee Mug $15.00. A unique Pilates mug for those coffee junkies!

Personalized Water Bottle for Ladies $16.95. A fun and personal way to carry your water wherever you go!

Strong & Healthy Back DVD 2 Pack $14.96. Most all of us could use this!

Joe’s Toe Gizmo® $80. Now here is a unique and different gift for those that need help with bunions, it corrects toe misalignments, strengthens feet, and improves balance and gait. Check it out!

Pilates Pro at Home DVD Series $19.95 each. Master trainer Elizabeth Larkam’s expertise guides viewers with calm, detailed and carefully paced instruction for the intermediate to advanced, and all are suitable for healthy individuals with previous Pilates experience not required.

We wish you and yours a safe and healthy holiday! Please send us any ideas you have for fun, healthy fitness gifts this year!

Pilates is an excellent modality to combat back pain.  The slow pace of the exercises, the emphasis on proper breathing and the focus on alignment make Pilates a practice that is both therapeutic and strengthening in design.

Pilates for Relief
The routine presented is made up of Classic Pilates exercises with modifications as well as simple stretches.  They will not only help during an acute exacerbation but can also reduce the likelihood of the pain becoming a chronic condition. It is indisputable that each and every body is different and that are various causes and origins of back pain.  However, working with people of all ages and limitations over the past four years, I have discovered my “go-to” exercises to alleviate discomfort in most of my clients.  The following are five Pilates exercises which have been modified to remedy the common problem of back pain.

Before you start
I have found that starting supine is the safest way for your client to start their back care exercises.  In this position, the client should keep their knees bent and their feet flat on the mat.  This will mitigate any arching in the back and allow the lumbar spine to naturally fall towards the floor.   If this is still uncomfortable for him or her, place a large exercise ball underneath their legs for full support letting the calves rest on top of the ball.   Take this time to check in with your client.  Ask how they are physically feeling and how strong the pain or discomfort is. I will often use the scale (1-10) of pain to get a sense of how they are feeling.   Most importantly, allow a few moments here to educate (or reeducate!) on the importance of breathing.  The Pilates principle of breath is fundamental in releasing pain.  By helping your client learn deep lateral and abdominal breathing you are giving them a tool they can use anywhere during a backache, flare-up or little twinge of pain.   Learning to properly use the muscles of the diaphragm will also act as preventative care to avoid future back distress.

The program
For the following exercises you will want to provide a firm but comfortable surface for your client.  Often the floor or even the Cadillac may be too hard on the spine. In this case a thick mat or pad can be used for support.   Have a rolled towel nearby to place under the neck.  This is essential if kyphosis is present and there is an extra large gap between the neck and the mat.

Exercise 1: Modified Hamstring Pull with resistance band
-Tight hamstrings are often a culprit of low back pain.  When these muscles are short (often due to prolonged sitting) they can pull on the back and cause discomfort.

Start supine with the knees bent and the feet on your mat.  Place the resistance band around the bottom of the right foot.  Straighten the leg upwards towards the sky holding each end of the resistance band in each hand.  Feel the stretch in the hamstring and back of the knee.  For a more intense stretch, lengthen the left leg out along the mat.   Hold for at least thirty seconds.  To switch, place the left foot in the resistance band, remove the right foot, and place the right foot to the floor.  Again, stretch the right leg out for a stronger sensation and hold the stretch for thirty seconds or longer.  Always aim for a stretch not a strain!

Exercise 2: Windshield Wipers
-Though “Windshield Wipers” is not a Classic Pilates pose, I have found it to be a consistently effective stretch with back pain sufferers.  The exercise stretches the low back, glute, and hip while also opening up the rib cage and shoulders.

Start supine with the knees bent and the feet flat the width of the mat.  Inhale and drop your knees to the right.  Exhale and stretch your left arm back behind you.  Take a few moments here (again, about thirty seconds) breathing into the left side of the rib cage and encouraging the knees gently towards the floor. Bring the knees and arm back to center.  Repeat on the other side.

Exercise 3: Modified Supine Spine Twist with exercise ball
-I love this exercise as a safe abdominal strengthener.  The ball holds the weight of the legs allowing the transversus and obliques to do the work.

Start supine with the legs completely supported on an exercise ball. Bend the knees so the ball is close.  Take the arms out to the sides with the palms facing down.  Inhale and lower the legs to the left, gently hugging the ball with the hamstrings and calves. Exhale and draw the ball back to center.  Repeat on the other side.

Exercise 4: Modified Pelvic Curl with exercise ball
-Though pelvic tilts may seem like the more appropriate pelvic exercise for back pain, in my experience the subtle movement of a pelvic tilt is often difficult to grasp resulting in clenching of the glutes and overarching of the back.  Try this pelvic curl for a more fluid movement.

Start supine with the legs in table top over the exercise ball so they are fully supported. Inhale to prepare, exhale while slowing lifting the hips off of the floor while simultaneously straightening the legs.  Pause at the top for another inhale, exhale and slowly roll down vertebrae by vertebrae.  Repeat 3-6 times.

Exercise 5: Modified Rest Position
-This version of rest pose is a contribution from Faith Hsu, NP, MSN.   Late in her third trimester, Faith experienced low back discomfort that was alleviated with this pose.  It can also be done over a chair or couch.

Transition on to your knees and place the ball in front of you.  Fold your arms on top of the ball and rest your head on your arms.  Let your back gently arch by allowing the belly to relax towards the floor.  Take several moments here to breath and relax.

Though I feel this sequence is safe enough to do with most back pain sufferers, never forget the importance of checking-in and LISTENING to your client.  No one wants to be in pain! Allow your Pilates sessions to be a conversation with your client – finding the poses and stretches that feel best for them. Honor the work and the process and use it to educate your clients to feel and move in the most beneficial way possible.

After 6 weeks of rest, gentle stretching, and mild strength training, I thought my recovery was complete.

Fast forward to 1996. I was teaching a Modern dance class at Arizona State University. During the class while coming across the floor in a running combination, I heard a pop at my right hamstring insertion when I rapidly accelerated, then decelerated the run. There was immediate excruciating pain.

I stopped dancing, iced, took anti-inflammatories and employed assisted stretching to help with the spasm and pain. Once again, I rested, used stretching and mild strength training to overcome my injury.

2009-2011. Over the last few years I developed a “piriformis” type syndrome with pain and spasm in my buttock. At times, my iliotibial band became tight. On rarer occasions, my right calf became tight, and on rarer occasions my right ankle and foot demonstrated a plantar fasciitis. My right knee felt as though it was “out of joint” when kneeling and sitting on my heels. My right hip rotated forward. My right inner thigh became tight and tender.

My symptoms exacerbated when running, standing, or balancing on one leg.

This is the story of my journey to recovery of a common injury pattern for athletes, dancers, and runners. Whether it is called Piriformis Syndrome, Dead Butt Syndrome, Glutues Medius Tendonitis, Sacrotuberous Ligament Syndrome, of Sacro-iliac joint dysfunction matters not to those who wish to get back in their game (sports, dance, running). All they want is information essential to recovery and resumption of activities of their daily lives.

The cause and treatment of the above imbalances varies. Each individual should consult a medical professional to determine the exact etiology of their imbalance to receive the best remedies for their particular case.

Here is what I learned about my body, my injury, and my rehabilitation.

Dead Butt Syndrome is a combination of improperly trained lower abdominals, a hypertonic iliopsoas, a tight anterior hip capsule, and an inhibited gluteus muscle. It can present with any of the above listed conditions. In order to determine its existence, lower abdominal testing is done. For a high level athlete exercises such a Roll Over, Jackknife, Long Spine, and Corkscrew are difficult to execute with Dead Butt Syndrome. Dynamic lower abdominal strength is not sufficient to create these movements without difficulty and recruitment of additional muscles. Inhibition of the gluteal muscles does not allow them to fire properly when doing the above exercises. For the non-athlete exercises such as Coccyx Curl, Breathing (on Trapeze Table), and Pelvic Press are a challenge.

My rehab started with simple buttock exercises such as Rock n Roll of the pelvis, Coccyx Curl, and Pelvic Press. I focused on working my pelvic floor muscles, as well as my lower abdominals. As I was able to better articulate my spine, pelvis, and hips as independent and contiguous units with stability, my condition improved.

Due to my hamstring injury, my iliopsoas on the right side tightened up, and became hypertonic. It always seemed to be in a shortened position, causing a feeling of tightness in my anterior hip capsule. Eve’s Lunge, preparation for Front Splits (on the Reformer), and Arabesque helped to open up this tightness.

My gluteal and piriformis muscles on the right became tender, and at times, in spasm. Rolling out these muscles with a foam roller and tennis ball alleviated muscle congestion and contraction. Stretching my piriformis (single leg stretches across the midline, and my #4 stretch) helped greatly. Ice, heat, and anti-inflammatories helped, but what helped the most was this…

Squats. I began doing exercises like the Russian off the end of the Trapeze Table. I focused on leading back into the squat with my pelvis, coming to a deep squat, and pressing my weight into my heels when straightening up to the start position. My legs were externally rotated 30 degrees, and I kept my knees over my toes during the exercise. I paid attention to the alignment of my hips, knees, and ankles one to the other. Once I mastered squats without issue, I began to work on more buttock exercises such as Front and Sideward Lunges on the Wunda Chair.

Posture. I had an anterior tilt of the pelvis that created tightness of my psoas muscle, and a weakness of my abdominal and buttock muscles. This, as well as some ligamentus laxity (sacrotuberous ligament) associated with my prior injury and anterior tilt contributed to dysfunction of the sacro-iliac joints at times. The laxity in my sacrotuberous ligament referred pain to the front of my right thigh. To help me through the acute phase, an S/I belt was valuable for stabilization of my pelvis.

I utilized Chiropractic adjustments, massage, and myofascial work to support my condition. However, the most important thing I did was re-training my gluteal muscles. I had always focused on the abdominals and spine, but had neglected the buttock. So, my new focus is on including training, strengthening, and stretching the buttock muscles in every session as well as strengthening the “core” in the usual manner.

Pilates in the Park

Many Pilates in the Park events are held on Pilates day each year.  Why not make it a regular class?  There are groups that meet in public parks in New York, LA and Chicago on a weekly schedule during the summer, sometimes drawing hundreds of people!  If you’ve ever had a hard time going to your studio because you wanted to be outside…this could be perfect for you.

Considerations:

• Permits & Pricing: Check with the local Parks & Recreation department to find out if you need a permit, and whether or not you can charge a fee for the class.
• Organization: Make sure you specify in your advertising what you will provide and what the students are expected to bring, where in the park you’re meeting, and the start and end times.  There will be no clock, so expect late comers and people leaving early.
• Sound and Safety: Teach modifications for everything, and talk about common concerns.  As your group grows, enlist other teachers to assist in “crowd control.”    You may need to invest in a portable sound system to be sure everyone can hear you.

Schools

Schools present a plethora of Pilates opportunities.  Pilates for Kids is a hot new trend in the industry, and what you teach to the kids they will teach to their parents.   Offer to come in and teach a class during P.E., or do a workshop on stretching and cross training for a sports team.

Some schools have a community room where you could teach a class to parents the hour before they have to pick up their kids.

Finally, many schools and colleges offer community education programs as a way to both connect with the local community and raise funds for the school.  Tap into one of these already established networks and let the school handle the advertising and payment for you.

Considerations:

• Plan ahead: You will need to make arrangements through the school, which will likely include a background check.  Approvals may need to be obtained at both the local and district level and may take some time.
• Enlist parent-helpers: Kids and teens like to be silly.  It’s totally fine to have fun, just make sure they are being safe.
• Check out the equipment before you go: even if the school says they have mats, go ahead of time to make sure what they have will work.  Some schools refer to carpet squares as mats.
• Payment: If you are getting paid, it’s likely going to be less than what you make at your studio.  Remember that this is a community service but that some of these students may likely become students at your studio.

Now that we have covered the ideas to get out of your studio, and hopefully get some new faces to come into your studio, the following are ways to give back to the community:

Local Prison/Jail, Homeless Shelters and Half-way Houses

Many facilities offer a fitness center, and the people there are in the process of learning to make better, healthier decisions.  Learning Pilates can help them on their journey.

Senior Living Centers

Senior Centers are always open to new programming and volunteers, and this will be a great way to get your creativity going.  Can you plan a class for a group of folks with osteoporosis who can’t get on and off the floor?  It will be hard, but incredibly rewarding.

Community Groups

From Weight Watchers to Meet Ups to Running Clubs, there are many opportunities to tap into a clientele who may not otherwise try Pilates on their own.  A quick search on Google and MeetUp.com along with a stop in to your local running store should give you plenty of options.  Contact the group leaders and offer to come teach a class or give a talk on how Pilates can help with flexibility, weight loss, or overall fitness.

Considerations:

• Plan ahead.  It may take several months to implement a program after the first time you contact the organization, and you may have to complete a background check.
• Be prepared mentally: Have a positive attitude.  You may meet people in very depressing conditions, but they don’t need your pity.  They need your respect and help.
• Bring your equipment: You will likely need to supply all equipment and supplies you want to use.
• Know who you will be speaking to:  Review the group demographic with the leader before you prepare- a group of elite athletes is not going to benefit from hearing how Pilates can get them off the couch.
• Be prepared for questions.  You are there to impart knowledge.  If you get through a whole class, fantastic, but be prepared to be interrupted.
• Know your schedule: Bring cards and studio information, but also be ready to give options if they ask for you to be a regular weekly or monthly group leader.  Have an idea of what you would charge or if you would be willing to do it for free.
• Be committed.  Just because you may not be getting paid doesn’t mean they will be depending on you any less.  Treat it as any other paying appointment.

Hope these ideas give you a reason to spread the word of Pilates outside of your studio!


One of the options in our industry is called TheShu. TheShu is a lightweight and comfortable slipper-like foot covering that is made in the Philippines. It is geared toward indoor sports to help with performance while maintaining a barefoot feeling. Their Athletic design, made of Lycra® or other similar fabrics, has a skid resistant sole. They also have an eco-friendly option, which uses Bamboo or Cotton and Thermoplastic Elastomer (TPE) for the non skid sole.

There are two styles, Athletic or Ballet. The Athletic is higher cut with a tapered sole, while the Ballet style has a lower neck and full-cut sole. For those who like more than basic black, both styles come in a fun, designer line featuring several different designs and colors.

TheShu is priced from $26 to $36. They are certainly worth a try if you are looking for something to cover your feet during Pilates or Yoga. Definitely check out the many options www.anabelfitness.com.

This video illustrates the Pilates Spine Twist exercise. This exercise is great for spinal rotation.

The Spine Twist exercise targets the transversus abdominis, pelvic floor, obliques and scapular stabilizers. Focus on maintaining abdominal contraction to prevent extension of the lumbar and thoracic spine. Maintain scapular stabilization and avoid ballistic movement. Modify this exercise by sitting on a towel or pad to assist with tight low back, hip flexors and/or hamstrings.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.