Pilates Elephants

Resources mentioned in the episode:Benjamin et al., 2023 systematic review of conservative interventions for diastasis hereTheodorson study on immediate effect of exercise on diastasis hereGluppe randomized controlled trial of abdominal strengthening for women with diastasis hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Connect with Nathan Ross Rees on Instagram here Check out the Nathan Ross Rees Reformer Podcast hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode:ACOG guideline hereAb curls don’t make diastasis worse here and here and hereThere is poor evidence of a relation between relaxin and pelvic pain in pregnancy hereConnect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

My experience offering unlimited Pilates classes, why you should not do it, and what to do instead. Plus, how to transition out of offering unlimited memberships if you’re already doing it.Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: PE episode 160 Can we even feel muscles activating? hereGlute activation drills don’t increase glute activation hereHigh levels of mechanical tension on individual muscle fibers is the main stimulus for strengthening here and here and hereDOMS is caused by unaccustomed exercise including longer muscle lengths or eccentric components hereDOMS is not a good indicator of whether your workout was effective hereThe repeated bout effect means that as you get used to a particular workout it causes less and less soreness hereIn the prone leg extension test there is high variability in the order of muscle firing between healthy pain-free people hereConnect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

If you’re a Pilates instructor and you’re sick of juggling your time between several studios, listen to this.Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

The age-old debate. We settle it once and for all. Resources mentioned in the episode: You can bias lower abs from upper abs by doing posterior pelvic tilt vs ab curl herePeople with LBP lift with LESS flexion in their lumbar spine hereThere was low-quality evidence that greater lumbar spine flexion during lifting was not a risk factor for LBP onset/persistence or a differentiator of people with and without LBP hereOnly 4% difference in total load on the vertebrae during stoop vs squat lifting hereLoad shifts posteriorly away from disk as you flex here at close to full flexion less than a quarter of extensor moment is from disk and deep ligamentsPeople lift more efficiently in spinal flexion (more efficiently = same force output with less muscle activity) hereThat’s probably why elite powerlifters increase spinal flexion automatically as they approach maximum loads hereSpine posture in general has not been shown to be a causal factor in LBP according to a systematic review of systematic reviews in 2020 hereEven lifting a box from knee height when instructed to keep the spine neutral, results in 22 degrees of lumbar flexion hereExperienced physical therapists can’t detect lumbar flexion of less than 34 degrees during a squat hereIn lab experiments compressive load - not flexion or extension - causes disk injury here“Bad technique” doesn’t cause injury - Crossfit injury incidence is 0.27 - 3.3 per 1000 hours of training hereInjury incidence in running is 2.5 - 33 which is almost exactly 10x higher hereInjury incidence in ballet is 3.9-4.4 per 1000 hours - which is higher than Crossfit even though ballet dancers practice in perfect alignment hereMost injuries in fitness centers result from people falling off equipment or dropping weights on themselves hereConnect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode:How to make $100k a year teaching Pilates book hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

What is perfectionism, how can we recognize it and what can we do to let it go.Resources mentioned in the episode:Connect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy