Man stretching his hamstrings on a Pilates reformer

Looking To Improve Your Mobility? Learn How Pilates Can Help.

Our bodies have the ability to adapt and change based on the positions we place it in every day. This means that if you stop utilizing your joints and muscles in their full range of motion due to poor strength training techniques, injury or inactivity, your body will find comfort in a more limited range of motion. Many times, this causes us pain.

Mobility is the foundation of fitness. The National Federation of Professional Trainers (NFPT) defines mobility as “a joint’s ability to explore its full range of motion, taking into account restricted muscle tissue, joints, joint capsules, soft tissue and motor control.” When we build strength, power, speed and skill without keeping our mobility healthy, we are more prone to injury and pain.

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If you are looking for ways to increase your mobility, adopting a regular Pilates practice is a great place to start. At FFC, our Pilates instructors help you identify where your range of motion is restricted by identifying the tissue that’s the issue. In a lot of cases, the muscle tightness you are feeling is not the root cause of your pain. The cause is usually identified somewhere else along your weak muscular chains. For example: Member A and B both have low back pain, but member A’s pain is caused by weak glutes while member B’s pain is caused by lack of rotation in their upper back.

Related: Why Pilates Is A Great Choice For Your Next Recovery Day

Determining the root cause of your pain ensures that you can take the necessary steps to improve your range of motion and alleviate any pain. Like the example above, you may find out that your glute muscles need some activation, or that you need to adjust the way you are sleeping (FYI – the number one cause of body stiffness is your sleeping position). Pay close attention to the signs your body is exhibiting when it comes to muscular pain. Cramps (such as calf or hamstring charlie horses) are a sign from your body alerting you that something isn’t working in your connective chain, thus shutting the body down.

Once you’ve narrowed down where your range of motion is restricted, it’s time to add some new mobility and stability exercises to your routine. Unlike foam rollers and lacrosse balls, which are useful tools but not a long-term solution for mobility, Pilates makes lasting improvements to your mobility. Pilates builds strength through a full range of motion, strengthening your small stabilizing muscles and teaching you to retrain poor workout and postural habits – and preventing injury before it happens.

Related: 5 Common Misconceptions About Pilates

With Pilates as your foundation, you can safely lift heavier, run faster and live longer.

Ready to give Pilates a try and start improving your mobility? For a limited time, we are offering Pilates For Recovery – specially-designed classes to help you recover and be your best self. Learn mobility, strength, and stretches to treat your body right. Click here for more information and to sign up today!

Post written by FFC Pilates Coordinator Jamie Loger.

Woman stretching on a Pilates reformer machine with her Pilates trainer.

Why Pilates Is A Great Choice For Your Next Recovery Day

Recovery is a critical part of sports performance. After we exercise, our bodies need time to rehydrate, repair and grow the muscles we worked and replenish our nutrient stores. Without taking the time to recover, we put ourselves at risk for injury, illness or overtraining1.

There are many ways to incorporate recovery into your current health and fitness routine. You can carve out some time to stretch after a tough workout, or you can get a massage to help increase blood flow to your muscles. You can take a day off from movement, or schedule in some active recovery by taking a walk or participating in a low-impact class like yoga or Pilates.

Pilates is an excellent choice for active recovery. The modality allows participants to work on stability, strength, mobility and flexibility while providing these recovery benefits:

1. Helps Repair Muscles With Low-Impact Movement

When we exercise, our muscles contract and release. These muscle contractions increase blood flow in the body. Blood brings oxygen to our tissues and helps them to heal. So, when we mobilize our joints in a Pilates class, we are helping our bodies repair muscle tissue and address the issues that limit performance.

Related: 5 Common Misconceptions About Pilates

2. Promotes Circulation Of The Lymphatic System

Another great benefit of Pilates is that it helps promote circulation within our lymphatic system. The lymphatic system is the part of our immune system where the body collects and gets rid of cellular waste products. Because Pilates focuses on deep breathing, inversions and twisting, it helps the body to circulate and expel this cellular waste throughout the body.

In fact, Pilates creator Joseph Pilates described his exercise system as “cleansing” for the body, that it was like an “internal shower.”

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3. Allows Time For Mind/Body Connection

Pilates is about connecting breath to mindful, intentional movement. The practice promotes the act of slowing down and tuning in to the body. When we are mindful with our movements, we are better prepared to recover and heal. Through this mind/body connection, we are able to see the areas of the body that might need a little more attention or love in our recovery efforts.

Related: Learn More About The Mind/Body Power of Pilates Here.

Ready to give Pilates a try? We are launching a brand new program called Pilates For Recovery so you can experience first-hand the power of Pilates. Give thanks to your body with this new series of Pilates Group Reformer classes. These specially-designed classes will help you recover and be your best self. Learn mobility, strength, and stretches to treat your body right. Click here for more information and to sign up today!

Post written by FFC Regional Pilates Manager Kristin Strom.

Emily With Balloons and A Trophy standing in front of a squat rack

Day One Journey: Emily Is Ready For The Big Day!

In late 2021, we asked our members, “What’s Your Day One?” Dozens of members shared their 2022 fitness goals with us, and we chose four members to follow on their journeys from Day One to Goal Accomplished! Emily has completed her 12-week program – did she accomplish her goal to squat 180 pounds? Find out below.

Twelve weeks ago, Emily started her Day One program with the goal to squat 180 pounds. Let’s take a look back at weeks 9 – 12 of Emily’s program to see if she accomplished her goal!

Week 9

When we last checked in with Emily, she was experiencing some pain from her training. Now, she’s feeling nervous about further injury as she heads into the home stretch of her program.

“I’m feeling nervous because last week I had some tricep pain,” Emily said. “I took the extra rest day, which is great, but I’m really just wary of I think risk of injury, and I also don’t love that this is happening two weeks before the big lift.”

Related: Missed the beginning of Emily’s journey? Click here to catch up.

Week 10

As the final week of her program approaches, Emily’s friends and family offer messages of support for Emily’s hard work.

“I just want to say how proud I am of my daughter Emily,” her mom said. “She’s worked so far to reach her goals.”

Emily’s sister, who helped inspire Emily to start strength training, also expressed how proud she was of her sister.

Finally, Emily’s boyfriend Aaron shares how Emily’s confidence has grown through the course of the program.

“One thing I can say about Emily is that she is much more confident about lifting and working out in general,” he said. “Before, she told me she was a little bit intimidated about lifting heavy and having to get the big giant squat rack on her, but now she’s just jumping to it. And shoot, she can squat me now!”

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Week 11

The big day is finally here!

“Today I am going to attempt 180 pounds and I’m so excited,” Emily said.

Watch the video above to see Emily head to the squat rack for her final rep.

Related: Here’s What Emily Worked On In Weeks 5-8.

Week 12

Now that Emily’s goal has been accomplished, we check in with her to hear about her experience with the program and working with her trainer Kyle.

“It’s been a rollercoaster,” Emily said. “Now [that it’s over], I feel the after-lift blues a little.”

FFC Personal Trainer Kyle Decker trained Emily to increase her squat to 180 pounds over the course of the program. Emily had this message for Kyle after the program:

“Hi Kyle – I wanted to say a huge thank you to you because not only are you professional skilled and taught me so much, but I think you really cared for me during this whole three month journey, Emily said.

Kyle also had a message for Emily after the program:

“Emily, I didn’t doubt you a minute,” Kyle said. “This entire journey has been great. You’ve done everything I asked of you, and I’m so proud of you for hitting your goal. I look forward to helping you achieve many other fitness goals.”

Congratulations, Emily, on accomplishing your goal! We can’t wait to continue supporting you on your health and fitness journey!

Check out all of our Day One participants’ journeys by following along on our YouTube channel!

Post written by FFC Contributor Natalie Casper.