Pilates Elephants

We talk about stability a lot but when you look closely it’s not possible to define the word in relation to back pain and injury.Resources mentioned in the episode:People who receive spinal stabilization exercises improvement in pain is unrelated to changes in TrA timing hereWhen researchers assess people with LBP for spinal stability, and give specific stabilization exercises only to people who are “unstable” they don’t experience better outcomes than unmatched exercise where the people were not ’unstable” 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

Hannah is co-founder of Planke app, which is a match-making app for Pilates instructors and studios. In this conversation we talk about the development and function of Planke app, and get into a fascinating conversation about the insights Hannah has gained on what successful studios and instructors do differently, to find their ideal work match.Resources mentioned in the episode: Connect with Hannah McMullen here Download PlankeApp for iPhone hereDownload PlankeApp for Android 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 I’ve learned after 17 years of being in business about how to deal with fear of confrontation, plus real and imaginary haters.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

Why do we place so much emphasis in which pieces of equipment we’re trained on? It’s not the same in other disciplines like Personal Training or Physical Therapy.What if we could just jump on a Cadillac and mess around and figure stuff out?Resources mentioned in the episode: Connect with Adam McAtee on IG 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: Schedule a call with our team 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

Are your upper traps really over-active?Many people experience tension or pain in their traps, and we often assume that indicates the muscles are overactive, and they need to relax more. But does it?Resources mentioned in the episode: Neck pain without red flags (spinal fracture, vertebral artery dissection, spinal cord injury, infection, cancer, AS) is nonspecific neck pain hereModerate quality evidence people with neck pain have increased pressure pain sensitivity throughout their bodies hereOr maybe they don’t hereMotor control is better than no treatment, but not better than strengthening hereMotor control and neck strengthening exercise are more effective than shoulder exercises, with low quality evidence hereVery low quality evidence that motor control, yoga/Pilates/Tai Chi/Qigong and strengthening exercises are equally effective hereThere are no known consistent risk factors for neck pain including computer use hereIsometric and loaded ROM exercise reduce neck pain in the short term hereStrengthening works better than stretching, ergonomic interventions or frequent breaks in the short-term here, and everything works about the same in the long-termTests to identify clients with neck movement dysfunction / motor control deficits are not supported by evidence hereGuideline for nonspecific neck pain is strengthening exercise, explain favorable prognosis, address psychosocial factors, and give manual therapy hereCombining shoulder girdle + neck strengthening may be more effective in the short term for neck pain, compared to neck-only exercises hereTLDR - nonspecific neck pain. Probably strengthen it and try not to worry too much. If it feels good, roll it on a spiky ball too, or ask your partner to massage your neck.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

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 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

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 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

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 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: 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