February 2018

Recovering from surgery, or even a minor injury, can be frustrating and discouraging. In the time it takes to recover, the body can change drastically. In 2014 I sustained a hip labral tear and ended up getting surgery to repair it. After surgery, I was in a hip brace for two whole months and, as a result, my body became uneven – I had extreme muscle imbalance, severe tightness and my body was just completely out of alignment. I seriously questioned if I was going to face these issues for the rest of my life. After I graduated from physical therapy at FFC’s East Lakeview NovaCare, my therapist recommended a Pilates transformation.

I knew nothing about Pilates, except that all the apparatuses looked like a bunch of torture devices. Needless to say I was skeptical that these weird machines could actually help me. To be honest, I thought some of the stuff was odd during my first few sessions, but then I started to fall in love with it as I began to see my body transform. All those issues I had after surgery were completely fixed with continuous Pilates sessions.

I was in awe that this method of exercise literally healed me. Pilates ignited a passion in me – it helped me so much that it made me want to be a teacher to help others like myself. Since that turning point post-surgery, I have graduated from the FFC Pilates Teacher Training Program and am a Pilates trainer at FFC South Loop.

Due to pre-existing conditions, I tore the labrum of my other hip and got surgery in 2015. Having practiced Pilates both pre and post-surgery this second time around, I can definitively say Pilates helped me recover faster by reducing the muscle imbalances, alignment issues and overall tightness I experienced during the first surgery.

So, if you are hoping to get stronger before a surgery, recovering from a hip (or other type of) injury or just want to improve your overall balance and alignment, here are a few specific ways a Pilates transformation can help you. Pilates:

Restores alignment of the body and corrects muscle imbalances
Helps correct the body’s natural tendency for overcompensation when trying to cope with alignment or imbalance issues
Strengthens and lengthens muscles around the hip area
Helps speed up recovery time with pre-surgery preparation and with scar tissue issues post-surgery
Enhances overall core strength to assist with balance and confidence in falling
Reduces muscle tightness and increases flexibility and range of motion

Both before and after surgery, I experienced tightness in my hip flexors, quads and lower back; my Pilates transformation helped relieve this tightness and brought length back into my compressed spine.

Whether you have hip issues or not, Pilates will challenge your body in a new way and educate you about your own body. If you are apprehensive like I was, I encourage you to break out of your comfort zone and try it! If you are interested in scheduling a free introductory session please email me, Jenna Greenfield, at jgreenfield@ffc.com.

Post written by FFC South Loop Pilates Instructor Jenna Greenfield.

The push-up is commonly associated with military conditioning, gym class, and some martial arts. For many, they can feel like an impossible or even gruesome exercise. If you feel similarly, we hope you will feel empowered to incorporate this versatile and efficient exercise into your workout routine after reading this post.

Push-ups are categorized as a calisthenic exercise performed face down, during which the body is raised and lowered with the arms. Push-ups are a full body exercise that engages many muscles. Push-ups use your pectoral muscles, triceps, and other muscles of the shoulder area such as anterior deltoids, serrates anterior and coracobrachialis. Push-ups also use the transverse abdominis and rectus abdominis, making it a great core exercise.

Related: Need something for the lower body? We’ve got you covered here.

Push-ups can be performed in a number of ways, with modifications for beginners and progressions for those who are more advanced. We’ve compiled a list of the top 10 types of push-ups and their benefits so you can find an exercise that work best for you.

Standard Push-Ups

To perform a standard push-up, get into plank position with your hands under your shoulders, engage your core and keep your chest lifted and eyes gazing out in front of you so that your spine stays in a neutral position.

Bend your elbows and lower your body to the floor with your inhale, then push up with control and exhale as you rise back to a neutral position. Don’t let your backside dip or stick up, your body should remain in a straight line from head to toe.

Draw your shoulder blades back and down, keeping elbows tucked close to your body. It’s important to practice good form consistently to avoid injury and yield greater results.

Need further guidance on mastering the standard push up? Check out the video below from FFC Personal Trainer Tom Feeney!

Modified Push-Ups

The modified push-up is a great option for beginners. This type of push-up is performed by supporting the lower body on the knees instead of the toes.

The Wall Push-Up

Another great push-up variation for beginners is the wall push-up. This exercise is performed by standing close to a wall and then pushing away from the wall. You can increase the difficulty by moving your feet farther from the wall.

The Diamond Push-Up

For these push-ups, place both palms on the ground so that both thumbs and pointer fingers are touching and form a diamond. These push-ups really work your triceps!

The Wide Push-Up

Start from a normal push-up position but spread your hands wider than shoulder length. This will force your chest to do most of the work.

The Narrow Push-Up

From a normal push-up position, place your hands just a few inches apart from each other underneath your chest.

The One Leg Push-Up

From the standard push-up position, lift one leg up off the ground. Perform a set of push-ups and then switch legs to complete the set. Be sure to engage your core to help you stay in position!

The One Arm Push Up

Get into position and bring one arm behind your back or to your side. Complete the movement, switch arms and complete the set. These are a great challenge!

The Feet Elevated Push-Up

Do a normal push-up, but with your feet elevated on a box or bench. The higher the platform, the more you’ll work your shoulders, chest, and core. For an added challenge, use an exercise ball.

The Body Elevated Push-Up

Performed with hands on an elevated platform, commonly seen with medicine balls. For an even more advanced exercise, you can also elevate the feet.

Fun Facts About Push-Ups:

In most forms of push-ups, you are lifting 65% of your body weight
The record for the most consecutive push-ups is 10,507 by Minoru Yoshida of Japan in 1980.
Push-ups dates back to 1905
The record for the most push-ups done in 24 hours (non-consecutively) is 46,001 by Charles Servizio of the USA in 1993.
The Fence Lizard demonstrates push-ups to attract its reptilian mates

Post written by Jessica Frank. Edited by Natalie Casper. Video content by FFC Personal Trainer Tom Feeney.

Pilates Transformation: Pre and Post-Hip Surgery Rehab