The physical demands placed on firefighters means the body can take a battering and the posture and skeleton are put under stain repeatedly over years. Firefighters might conventionally maintain their cardio vascular capacity, strengthen their arms and legs for heavy lifting and power, but do you consider the impact on your posture or the long term strain on your body ?
Repetitive actions and using the body in asymmetrical and imbalanced ways is one of the causes of injuries. If you want to avoid postural imbalance, a bad back and poor joint stability, then Pilates is the best form of exercise you can do. And its not as easy as it looks. Having a strong core of abdominal, back and pelvic muscles is vital and will alter the way you approach your exercise forever.
Why Pilates can reduce injury and improve fitness
Pilates makes you strong on the inside. Its focus is on strength during movement, not in a fixed position. It ensures muscles around your joints are equally strengthened and lengthened, so they stabilise the body and yet allow it to be flexible for its full range of movement. Its not about big, bulky muscles for power (nice though they might be) but about long, strong muscles for ease of movement and endurance. You can still be well defined and your body will thank you for creating some balance around your joints.
Common Weak Areas
Most people have a postural imbalance. In my many years of teaching Pilates I have not found anyone who is equally strong or equally flexible on both sides of their body. So whilst it is natural, that you might be dominant on your left or right side (right handed or left footed), Pilates will help to address the subtle but significant impact this has on your skeleton over time.
Most people have some imbalance in the muscles around their shoulder girdle and neck. If we are dominant with our right hand, for example, we tend to lift, carry and reach for things with this arm. This can lead to the pecs and shoulder being tighter on this side and the opposite side of your lower back having restricted rotation and tightness. Pilates will help to rebalance and stretch these areas to make them more equal.
Another key area of imbalance is the lower back and abdomen ie pelvic alignment isnt good. Men in particular (but not exclusively) seem to have very tight hamstrings and lower backs. Combined with often weak lower abdominal muscles (the deep ones not the surface sit up ones) the pelvis is often tugged or tilted under, the back flattened and the free movement of the hips and spine lost. Over time this can lead to aches and pains. Worse still, disc and nerve problems can result. Simple bending and twisting movements (picking things up off the floor or putting socks on!) aggravated by years of poor pelvic alignment can result in sudden twinges or pulls. Plus if you have a tendency to carry excess weight on your tummy, or a beer belly, this will put your lower back under even more strain and make it harder for your deep abdominal muscles to support your spine. This isnt just an issue for the sedentary. Sports people are often tight in their lower backs and hamstrings too, especially runners, footballers and cyclists. As the teacher of a mens only Pilates class in the Leeds area, I know that men often think Pilates is for women and not very hard. But the men have said otherwise.
- It pumps me up keeps me in shape but doesnt overwork the muscles to failure. My back pains are reduced and I feel less tired.
- Im far more flexible and my aches and pains have largely gone.
- It doesnt look very energetic or difficult – but its a lot harder than it looks.
- Its improved my golf swing.
- Id had a back problem caused by poor posture – and Pilates has helped me tremendously.
- I always sleep well when Ive done Pilates.
- Sex gets better and better, especially with improved pelvic floor strength.
- I was surprised how much I enjoyed it and felt Id really worked out, but had none of the painful side effects. I felt calm, energised and able to move more freely. Its a great compliment to high impact exercise like running.
Firefighters, who need to be a fit bunch, should do more stretching of the hamstrings and lower backs, alongside some core abdominal work to support the transverse abdominals (your bodys natural corset). Pilates gives you this in 34 effective and simple moves – all of which can be modified depending on your ability. You dont need to do hours, but incorporate just a few of the moves or principals into your current fitness regime.
Why Pilates can challenge - and how it works
Pilates is, in my view, a simple principal, which once understood can be applied and made as challenging or as easy as you like. The moves require you to engage your core (abdomen, waist, pelvic floor, and back) and then challenge it with weights. Those weights are your arms, legs, head and torso. No need to go to the gym! You have your own portable gym with you. Your limbs are your levers to challenge – and using total control and slow movement you can really feel the benefits of a strong inside.
The Hidden Benefits of Pilates
Apart from improved posture, relieved tightness and far greater core strength Pilates will bring other benefits that are only realised when you do it regularly. It is these that hook you for life and make Pilates addictive.
- Self awareness – knowing how your body feels and responding to its need to move. You cant ignore it.
- Breathing, improved lung capacity and control of breathing. Great for asthmatics and those who want to manage stressful situations.
- Stress release – stimulation of the parasympathetic nervous system (thats the opposite of fight or flight response) means you feel calm and soothed.
- Deep strength – not superficial, working muscles deep in your body feels completely different to any gym work you do.
- Improves other sporting performance – running, golf, cycling – by releasing tightness and improved balance/co-ordination.
- Improves mens health – fresh oxygenated blood supply to the prostate stops this area being stagnant and improves the health of the tissues.
Learn the basics in a class setting, with 1 to 1 tuition, or buy a good DVD. Once you know the moves that your body needs, you can incorporate them as part of your fitness regime generally. Pilates for Men DVD features in the firefighters offers on this site. Use this link to sample a clip from the DVD and save £3.50 from the recommended retail price by buying direct from Enhance Wellbeing Limited.
Written by Yorkshire based Lindsey Jackson, qualified Pilates Instructor and Life Coach.