FAQ
What sets you apart from all the other COMMON pilates teachers?
I am educated in musculoskeletal physiotherapy and apply protocols and contraindications for various conditions; much of my training was conducted by multiple physical therapists. Having a background in joint anatomy and basic bio-mechanics is critical in teaching Pilates.
How can MUSCULOSKELETAL physiotherapy help me?
Musculoskeletal physiotherapy can help in managing or totally relieving your pain. Strategies are brought on to manage your injury or condition, which will help for a relatively quicker recovery, compared to not applying such techniques. This will allow you to return to your normal activities sooner than later. Flexibility, muscle strength, quality of movement, proprioception, and coordination will be improved, which will help improve your fitness and prevent future injuries from recurring.
I’ve never worked out before, let alone done pilates. will that be ok?
Yes, absolutely! I believe everyone has to start somewhere. Whether you are young and healthy or elderly with considerable physical conditions, Pilates can be beneficial for you. Each session is individualized to what your body needs and I strive to make every one feel comfortable. Also, Pilates is a practice; you can’t be “good” or “bad,” you can only be true to yourself. Keep in mind, this is also true for prenatal or postnatal, as long as your Doctor does not have any concerns; safe and proper movement is encouraged.
why would i spend money on private sessions when there are so many group class options available for less?
Group classes are a fantastic and affordable way to practice pilates and enrich your body, mind, and overall health. It is also a great way to try different classes and instructors and to figure out what you like. However the classes are not tailored to your specific body and needs like a one-on-one session would be; my private sessions are individualized to your particular body and needs. I apply an understanding of physiotherapy with fitness conditioning and am educated in protocols and contraindications for various physical conditions. One-on-one attention is the most effective means of ensuring your breath-work, form and techniques are optimal, and is a valuable means of improving your entire well-being.
GROUP OR PRIVATE SESSION … HOW DO I KNOW WHAT WOULD BE BEST?
If you are not sure about whether to do a private or group session, a few things to consider are (a) do you have any sensativies that you'd like one-on-one attention for and education on?, (b) would you be able to follow along easily or require a bit more focused attention from the teacher, (c) ultimately, what would be more valuable to you? If you are still unsure, I am happy to chat over the phone or do a video consultation if you'd like!
what are some of the special populations you have experience with?
Scoliosis; Pre & Post-Natal; Diastasis Recti rehab; Osteoporosis; elderly populations; Correcting imbalances and postural concerns; Common causes of back pain (herniated and bulging discs, Spinal Stenosis, Spondylitis, Sciatica, Piriformis Syndrome, Facet Joint Syndrome, a.k.a. “Spinal Osteoarthritis”); Common causes of hip, knee, and foot dysfunction (hip resurfacing, hip replacement, IT Band tendonitis, pelvic floor trauma, hamstring strains, femoral neck fracture, bursitis, Femuracetabular impingement, degeneration, acetabular labrum tears; knee replacement, knee injuries, ligament or meniscus disruption, patellar tendonitis, Patellofemoral Pain Syndrome, IT Band Sydrome, ligament tears, Baker’s Cyst; gait concerns; ankle sprain, Plantar Fascitis, Achilles Tendinosis, Achilles Rupture, Medial Tibial Stress (shin splints), stress fractures, bunions, Morton’s Neuromas, Avasacular Necrosis, Sesamoiditis, foot drop); Common causes of neck, shoulder and discomfort among the upper extremities (forward head, migraines; impingements, rotator cuff tear, labrum tear, dislocation, frozen shoulder, bursitis, tendonitis; carpal tunnel syndrome, Epicondylitis, a.k.a., “tennis/golf elbow”); Sacroiliac (SI) dysfunction; bone spurs
I’M PREGNANT OR I’M POSTPARTUM, BUT HAVEN’T EXERCISED MUCH AT ALL. IS IT OK TO START NOW?
Typically, Yes! In fact, safe and proper movement during and after pregnancy is encouraged. Keep in mind, though, it is critical to do safe/proper movements so you do not hurt yourself or create or exasperate Disastatis Recti if you may already have it. Also, it is always necessary to check with your doctor before starting any program. If you are interested in pre- or post-natal pilates, but do not have much experience, I strongly recommend connecting directly with me for a consultation: alyssarosepilates@gmail.com
Can you come to my home to teach me?
Yes, absolutely! See more information on the “Booking Sessions” page.
DO you use equipment or is this only for the floor/mat?
Aside from using the floor/mat, I am comprehensively certified in all common pilates apparatus, such as the Reformer, Cadillac, Barrel, Chair, and Guillotine, among others. If you have a preference for using or not using certain equipment, that can certainly be accommodated!
I am typically uncomfortable working out while laYing on my back. can you conduct a session where i will never laY on my back?
Yes - there are endless possibilities!
I’ve taken classes before, but my neck or lower back always hurt me afterward. is this common in pilates?
If you are exercises with improper form, or if you have an underlying condition, it is likely you will feel a strain in your neck, back, or other areas of your body. I would recommend scheduling a session so that I can evaluate your body, your form, and provide helpful feedback and guidance where needed.
i want to book a session with a friend/significant other, but our fitness levels are different. is that ok?
Absolutely! Each of our sessions will be tailored to your body. This means that you can do the same types of exercises/routines/series, but modifications or challenges will be brought in where appropriate for each individual.
What is your Cancellation policy?
There is a 24 hour cancellation policy; if you cancel within 24 hours, you will be charged for a full session.
what is diastatis recti and how do i know if i have it?
Diastasis Recti (DRA) occurs when the rectus abdominis (the superficial abdominal muscles, a.k.a., the “6-pack muscles”) pulls apart, caused by the loss of integrity, or the widening of the linea alba, the connective tissue that runs vertically along your midline. Symptoms may include, but are not limited to, a belly bulge (protruding organs) and lower back pain or incontinence more than 8 weeks postpartum; keep in mind, these symptoms can also occur if you’ve never been pregnant. It can be present in both females and males. Common causes include, but are not limited to, pregnancy or abdominal surgery that involved an incision down the midline. DRA can also be congenital, and it can be commonly associated with gasterointestinal issues and/or a umbilical hernia.
It’s best to address Diastasis as early as possible, though it is never too late to heal it. Many doctors suggest surgery to “heal” DRA, however many trained practitioners do not believe a “band-aid” (so to speak) is the most effective solution long-term. Proper movements and breathing exercises, such as Pilates, can heal Diastasis. Risks of not addressing DRA include, but are not limited to, organ dysfunction, incontinence, issues with digestion and/or breathing, and back pain.
Checking for Diastsis Recti is non-invasive. If you believe you may have DRA, it is best to have a trained practitioner evaluate you. All post-natal clients should be evaluated. If you have Diastasis, avoid flexion (i.e, crunches, sit-ups, roll-ups), loaded spinal flexion, or ab-work that engages the rectus abdominis or the obliques, as the obliques can pull the rectus further apart. Private pilates sessions with a trained practitioner, rather than group classes, are most effective in DRA rehab, as the attention and hands-on-feedback from your teacher is extremely valuable.
I believe that having Diastasis and healing it properly is a blessing in disguise. This is because the deep core muscles (TVA, Psoas, Multifiti, Pelvic Floor) are the most important muscles in your body for a number of reasons and the majority of exercise programs do not either target these muscles, engage them properly, or educate enough about them. When these muscles are strong, your spine and entire skeleton are supported, your posture is improved, you are using your musculoskeletal system (muscles, bones and joints) properly. In turn, you are better protected from injuries than you otherwise would be, your GI pathways and organs are better supported than they otherwise would be, and aesthetically you can achieve a physically lean figure. All these benefits have lasting and positive effects and really help create a better lifestyle for yourself!
If you have diastasis, I would develop a customized Diastasis-safe program to build up your linea alba’s integrity. The program would consist of Diastasis Healing-focused breathwork and movements, as well as safe exercises that engage and strengthen your deep core muscles.
If you have diastasis, always be cognizant of laying down on your side before laying down; use your arms to lower yourself (rather than simply rolling down onto your back) when laying in bed, on the couch, playing with the kids…ANYTIME! Always come to your side before getting up from laying down and use your arms, not your core...ALWAYS! When doing any type of heavy lifting, such as picking up children, taking pots out of the cabinet, or moving furniture, develop the habit of engaging your TVA and/or using your glute muscles and legs, rather than your rectus abdominis.
Note: If you are planning to be pregnant soon, consider avoiding abdominal flexion (i.e., crunches, sit-ups, roll-ups) at least 3 months prior to pregnancy and shift your focus to engaging the transverse abdominis, the deepest abdominal muscles, more than the rectus.
Please contact me directly to connect further: alyssarosepilates@gmail.com
how do i know if i have pelvic floor dysfunction?
Symptoms may include, but are not limited to: incontinence, lack of core stability, pronation of the medial arches, lower back pain, history of Cesarean operation. Please contact me directly to connect further: alyssarosepilates@gmail.com
Can pilates help manage scoliosis?
Yes, studies have proven that Pilates is effective in managing Scoliosis. Pilates has been proven to reduce the degree of non-structural scoliosis and improve flexibility and pain. A couple studies are shared below:
will pilates help manage anxiety?
Pilates encourages a strong mind/body connection. With this, breathing exercises are critical to proper movement. For example, it is common that breath is held within the ribs when anxiety kicks in. Addressing diaphragmatic breath-work and exercising appropriate breathing techniques can be helpful in managing anxiety.
Can pilates help manage migraines?
Some chronic migraine sufferers find that exercise helps their headaches diminish, others find their headaches get worse. Migraine sufferers would want to calm and ultimately reset the pain receptors within the nervous system. Pilates is a low-impact exercise and helps deepen the mind/body connection; low-impact, repetitive movement can be helpful.
If you have any other questions, please contact me directly: alyssarosepilates@gmail.com