The TRX Pilates method encompasses more than 500 controlled, precise movements designed to stretch and strengthen muscle without adding bulk. The exercises follow the six principles of Joseph Pilates:
It is a unique and effective form of exercise which focuses on developing your core abdominal, back, hip and shoulder muscles to create a stable base from which you are able to correct your posture, and improve tone and flexibility
The aim of the Pilates technique is to carry out a sequence of movements in a flowing and controlled way which co-ordinates mind, body and breathing. Pilates is about quality of movement, and re-learning correct movement patterns and postures. It will improve your balance and co-ordination as well as boosting your energy levels.
|Pilates, J.H., Miller, W.J. (1948). Return to Life through Contrology, New York: J.J. Augustin. [reprinted in 1960 by Christopher Publishing House, Boston; reprinted in 2003 by The Pilates Method Alliance®]. Buy it online here|
|Calais-Germain, Blandine (1985). Anatomie for Movement, Editions DésIris (France), Revised in 1991. English Language Edition, Anatomy of Movement (1993). Buy it online|
|Eric Franklin ( 2002). Relax your Neck, Liberate your Shoulders, Princeton Books. Buy it online hereEric Franklin (2003). Pelvic Power for Men and Women, Elysian. Buy it online here
Eric Franklin (1996). Dynamic Alignment Through Imagery, Human Kinetics Publishers. Buy it online here
|Calais-Germain, Blandine (2005). Anatomy of Breathing, Editions DésIris (France), English Language Edition, Anatomy of Breathing (2006). Buy it online here|
|Rick Jemmet,BSc(PT) (2003). Spinal Stabilisazion-The New Science of Back Pain, 2nd Edition (Canada), novont health publishing. . Buy it online here|
Scoliosis and Pilates.The spinal disorder scoliosis affects an estimated 6 million people in the United States, according to the National Scoliosis Foundation. It’s a potentially debilitating condition that can affect self-esteem and overall quality of life. Although there’s no cure, exercise like Pilates can help strengthen the muscles in the back and treat symptoms of the disease. Reports in the medical literature on individual patients with scoliosis show that Pilates, alone or in the combination with other exercises, helps flexibility and mobility, strengthens and stabilizes muscles around joints, decreases back pain and allows posture adjustments to improve spinal alignment and symmetry.Pilates can be very safe for scoliosis patients, but every situation is different and you need to adjust exercises to accommodate your limitations. Hanan has trained with Dr. Suzanne Cléf , DPT in her rigorous Pilates Therapeutics Specialization Program for Scoliosis Management. Hanan tailors the therapeutic application of this Pilates Method for each individual client.
Help to exercise the body. Ante and Postnatal. Pregnancy is a perfectly normal state and Pilates will help you exercise as the body changes month by month. Pilates will teach you body awareness, improve posture which will in turn reduce the strain on your joints. It will make sure your circulatory, lymphatic, respiratory and digestive systems work efficiently and ensure your balance and coordination stays working as your centre of gravity shifts. Pilates will teach you breathing and relaxation skills which will prove invaluable throughout the pregnancy and also during the birth. Pilates may help to prevent pelvic girdle pain as hormonal changes affect your ligaments. It will improve upper body posture and prevent possible shoulder and neck problems as additional weight of breasts and laxity of the ligaments increases. Pilates strengthens the deep core muscles and this will help support the growing weight of the baby and keep your spine safe and may be helpful in reducing back pain. Pilates exercises will keep foot, ankle and knees strong as weight increases and prepare the pelvic floor for the birth and postnatal recovery. Ante and Postnatal. Hanan and Susanne will be able to supervise your exercise programme as they are up to date in the latest information and will work closely with your health practitioners.
Many more women are surviving breast cancer today than ever before and a specially designed fitness program is a tremendous asset to provide a more comfortable recovery and deliver increased strength and endurance to resume an active lifestyle,TRX Pilates, looks at a series of gentle, targeted resistance-based Reformer exercises, focusing on ROM for the entire shoulder girdle. Other areas of emphasis include establishing mobility, restoring posture, ensuring proper biomechanics and developing core and peripheral strength to address muscular imbalances developed from various types of surgeries and treatments.
Joseph Hubertus Pilates was originally a gymnast, diver, and bodybuilder, but when he moved to England in 1912, he earned a living as a professional boxer, circus-performer, and self-defense trainer at police schools and Scotland Yard. Nevertheless, the British authorities interned him during World War I along with other German citizens in an internment camp, first in Lancaster Castle where he taught wrestling and self-defence, boasting that his students would emerge stronger than they were before their internment. More
The Pilates method seeks to develop controlled movement from a strong core and it does this using a range of apparatus to guide and train the body. Joe Pilates originally developed his method as mat exercises (his 1945 Return to Life teaches 34 of these), but, in common with many other physical culture systems from the first part of the twentieth century, he used several pieces of apparatus to help people “get the method in their bodies”. Each piece of apparatus has its own repertoire of exercises and most of the exercises done on the various pieces of Pilates apparatus are resistance training since they make use of springs to provide additional resistance..
Clinical Pilates will help you recover from episodes of back and neck pain and it is then a fantastic way of preventing recurrence of these problems. Research has shown the need to specifically retrain your deep stabilizing muscles after an injury to reduce the likelihood of further episodes, and aid a quicker recovery. Pilates can also help people with hip or shoulder problems by improving stability in these areas, and can reduce stress and improve body image. This is commonly known as Clinical Pilates and is very different from the fitness Pilates often taught in large groups at Sports Centres.
Anatomical position and the importance of it
The bones that make up the axial and appendicular skeleton
Names and locations of bony prominences and landmarks
Terms of direction and relationship and their application to movement
Types of joints and the movements available at the joints
Types of muscular contractions including the application of force
Origin, insertion and action of muscles
Application of functional anatomy to chosen exercises and movements
The Rehabilitation program is specifically for licensed health care professionals wishing to integrate modified PILATES exercises for injury prevention and rehabilitation into their practices. Therapists learn a systematic movement based approach to neuromuscular re-education and are taught to observe and understand optimal and non-optimal movement strategies, and how these strategies correlate with pain and pathology. *Neuromotor training principles guide the therapeutic exercise selection and progressions. **Participants also learn how to facilitate the patient’s cognitive involvement in rehabilitation through cueing techniques and tactile facilitation.
Many more women are surviving breast cancer today than ever before and a specially designed fitness program is a tremendous asset to provide a more comfortable recovery and deliver increased strength and endurance to resume an active lifestyle.team, looks at a series of gentle, targeted resistance-based Reformer exercises, focusing on ROM for the entire shoulder girdle. Other areas of emphasis include establishing mobility, restoring posture, ensuring proper biomechanics and developing core and peripheral strength to address muscular imbalances developed from various types of surgeries and treatments.
Pilates for CyclistsDo you find yourself uncomfortable on long bike rides, shifting in your saddle just trying to stop the nagging ache developing in your neck and lower back?If so, then Pilates may be the answer.Pilates is all about strength and flexibility of the body by focusing on the core muscle groups. Core strength will help transfer more power to the pedals by providing a solid platform for the lower body to push against. Riding with a weak core can be compared to putting a Porsche engine inside a Hyundai chassis. You can have all the power in the world but with a weak chassis the power will dissipate elsewhere. Pilates exercises are targeted to develop strength in the deep intrinsic muscles of the abdomen and spine, taking pressure off the superficial muscles and promoting more balanced and efficient use. This kind of inner strength training, along with Pilates’ focus on alignment and torso stability will support a cyclist through those long rides. The key to Pilates is that each movement requires proper alignment of the pelvis, which in turn requires subtle torso movements that help strengthen the core body muscles important to cycling: transverse abdominis, rectus abdominis, external and internal oblique and erector spinae. Additional benefits include improved muscle flexibility, posture, and balance. Pilates is an excellent way for cyclists to acquire more core strength which helps support the lower back. Many riders complain about lower back pain and this is the first area that fatigues on a long ride or time trial. Because of a cyclist’s position they usually have quite rounded shoulders. Have you noticed the body language of a tired cyclist? The chest drops so that the neck bends unnaturally to hold the head up, and all the weight falls into the front the arms, the deltoids, biceps and forearms. Pilates also helps you become more self aware with what each part of your body is doing – on and off the bike. This awareness allows you to correct the things that will increase your speed and power and enjoyment on the bike. TRX Pilates provides specialist Pilates classes for cyclists and also semi private and private sessions in the Centre Pilates.
Whether twisting the body on a drive, squatting down to measure a putt or leaning over to pick up a ball, golfers are constantly rotating their bodies. Golf also requires repeating the same essential movements. As a result some muscles become overused and others weaken, causing an imbalance.For a golfer, muscle imbalances can affect the legs, hips, arms, shoulders, and the lower back. It can also affect your game, particularly for those over the age of 50. Your drives may be shorter and less accurate, your stamina may decrease, and the potential for debilitating strains, pulls and tears becomes much higher.Many golfers – from weekend warriors to the game’s elite like Tiger Woods and Annika Sorenstam – are now turning to Pilates as an essential training tool that keeps the body in balance and actually improves performance.
Pilates is based on movement from the centre of the body, as are most shots in golf. It strengthens the centre of the body, also known as the core (the trunk, shoulder girdles and pelvis). Core strength can improve hip rotation, range of motion in the shoulders and back stability, leading to more powerful and accurate golf shots. It is also a full body exercise that works all muscles and is easy on the joints. The end result is a flexible, symmetrically muscled body that is strengthened from the inside out.
Build up the back muscles evenly
Elongate and align the spine for better stability
Strengthen the abdominals
Increase overall flexibility, strength, and balance
Increase range of motion in hips and shoulders
Enhance concentration through focused breathing
Attain an optimal backswing and follow-through with increased range of motion in shoulders
Get more distance and power because of added hip and torso flexibility
Create a smoother and more powerful swing due to evenly conditioned back muscles
Maximize balance and alignment while rotating
Decrease fatigue because of less strain on the body
Hold a body position long enough to play through a shot
Play without pain!
To increase the rotation of the spine
To stretch the mid and upper back
To increase the mobility of the shoulder blades
To teach pelvic stability
One of my clients is a two-time survivor of cancer who recently finished her last round of chemotherapy. She initiated her recovery by doing Pilates. Her improvement was evident within months when she was able to finish each class with energy and vigor. She recently expressed to me with tears that she feels stronger physically and most importantly mentally. Her outlook on life is viewed through optimistic eyes that blind the obstacles before her. And all of this, she says, is because she attends Pilates three times a week. Success is not only reveled on the outer-structure of the body, but in the inner-being of the soul.
About ten years ago, I began to experience lower back pain which I attributed to standing on the job all day. Today I have no lower back pain whatsoever, and I am positive it was Pilates that helped me. I have a strong core and my balance has improved. Doing Pilates has helped make me more aware of my body and how it works.Thank you Hanan Wachs
Taking my body for granted changed last year when I was diagnosed with multiple sclerosis. It was with this diagnosis that I started to exercise for “me”, for the first time in my life. I wanted to “use it for fear of losing it” more than I already had. Since starting the TRX Pilates routines, I have felt more energized, confident, and physically gained strength and additional flexibility. » Thank you Hanan Wachs
I can attest even with my T12-L1 incomplete spinal cord injury – I was in the best shape of my life (and the smallest size 2) when working with Hanan Wachs 2x a week in private sessions.Hanan has a very special talent to foresee what Pilates move to do next in the set to stretch and strengthen in a way which made me more mobile and flexible. If I was not able to complete the move in the traditional way, Hanan found a creative way to make modifications such that I could do the work. Hanan took my core strength and walking abilities to new heights which, to this day, has stayed with me. I really miss working with you. Your patience and creativity on have helped me go further. Push, stretch and strengthen. No one has compared!! You have a very special talent that should not be taken for granted. I miss you. Thanks Hanan
Working with Hanan Wachs, I can’t tell you how much she has helped me with my bad back. Her pilates and program compliments .No matter how crooked I wake up in the morning her affect is remarkable, Hanan has become a must on my list
We “discovered” Hanan Wachs and she has changed our life. Her gentle perfectionism and complete understanding of each body’s individual needs has made us strong and very happy.
Hanan Wachs has been responsible for curing a substantial amount of my aches and pains. Lynda is a gem. She really displays great knowledge and care and is one tough broad. She has created the best working environment to get the best out of you. She is the first trainer that hasn’t pushed too hard but still achieves results. I would have no hesitation in recommending her to anyone who wishes to contact me. Anecdotally, once she got knowledge of my musical tastes, she immediately made as a surprise a tape that she plays instead of the normal serene music that you would expect in a pilates class. Just another example of going the extra mile for you.
Hanan Wachs devises a range of fabulous Pilates-inspired routines that make me strong, toned and flexible without ever building bulk. She’s my first port of call when I have a swimwear shoot in my agenda.Hanan is the best Pilates teacher I have ever worked with.
Hanan Wachs is quite simply the best Pilates teacher I’ve had and I have had a few… I am taking her Pilates Audios and exercises with me to Bangalore where I will be for a month and then China. Thank you Hanan for your extraordinarily quick diagnosis of my problems and for your big hearted and generous emails.
Juste quelques mots pour te dire que déjà c’était un grand plaisir de te rencontrer après 10 année, et de m’avoir donnée l’occasion de connaitre le TRX Pilate. Cela faisait longtemps que je cherchais à faire un sport et entre courir (seule c’est pas drôle) le Pilate est arrivée au bon moment.
Le résultat en vaut la chandelle car j’ai pu rapidement observer une modification de ma musculature, en harmonie dans la mesure où, en concertation avec moi, Mme Wachs privilégie un travail complet visant à affiner la silhouette. Le corps est globalement raffermi. De plus, je remarque que je me tiens plus droite, ayant tendance à me voûter, notamment lorsque je travaille à l’ordinateur et que je marche. En effet, le Pilates se fonde sur une bonne musculature du dos et de la ceinture abdominale et le travail commence par là.
Dear Hanan, I am now visiting TRX Pilates in Biel for app. 3 months and like the studio (close to the office and very
nicely furnished), your professional instruction and also the time with my colleagues from the office very much. And most important already after 3 months, I feel much stronger during my walks on the golf courses! It’s good to having you found! Looking forward to my next training.
Liebe Hanan, Ich habe vor einem Monat das Training bei Dir angefangen. Das Training ist sehr effektiv und macht dazu auch noch Spass. Obwohl ich erst seit kurzer Zeit das Training besuche haben sich unteranderem meine Haltung und meine Rückenschmerzen deutlich verbessert. Durch die kleinen Gruppen kann individuell auf die Bedürfnisse jedes Einzelnen eingegangen werden. Ich freue mich bereits auf die nächsten Fortschritte:-)
Impose your luck, happiness and your greenhouse goes to your risk. A teregarder, ilssӨabitueront.“René Char”
As Hanan`s 1st student in Biel I find it difficult, after moving away to Switzerland, to find a similar work-out, that works not only due to Pilates knowledge but also due to Hanan’s personal ability to encourage each person to perform beyond their capacities.
Hanan’s studio is a great place to be; with the professional advice of the coach, I know exactly how to take benefit out of every exercise… my muscles become stronger… great to feel good in your body and mind.
Hanan is amazing in her enthusiasm and the level to which she customizes training. This studio is my haven. I love doing Pilates and I love the results!
Far from being an avid gyms, Hanan I arrived at by chance and have reconciled me with during exercise. His welcome was warm from the first session. Smooth, incremental steps, Hanan helped me regain consciousness of my body. His classes are progressive and intelligent. Student faithful for two classes per week, I can only tell you: try it, is to adopt!
I suffer from back problems and neck, I have always struggled to find a sport that I could do so safely. Pilates classes at Hanan allow me to strengthen my muscles and at the same time relax me while protecting my back and neck. In a session Hanan saw what my weak or fragile items and still can adapt the exercises on devices in my body. I have less pain and I finally found a sport that I love. thank you Hanan
Dear Hanan, I want to tell you how much Pilates has changed my life. Pilates is better than any other therapy I have had in my life. Since doing Pilates on the reformer with you, I am able to do so many things that I could not do before. When I first started Pilates with you, I had trouble coordinating my limbs. I am able to focus now for a longer time when I read or do schoolwork. I am able to run on the treadmill for the first time in my life. My body is so much easier to coordinate now when I work on the Pilates’ machines. I have more control over my body now. I am able to use more language now. I also sleep better on the nights that I do Pilates. Hanan, I want to thank you because you were willing to teach me and let me come to your studio
DEAR Hanan WHAT A LASTING GIFT YOU HAVE GIVEN ME. YOU CREATED A PROGRAM THAT WOULD NOT ONLY FIX A TENDONITIS PROBLEM IN MY HIP AND A SHOULDER THAT CRACKED BUT HAVE EMPOWERED ME. YOU HAVE CREATED AN ATMOSPHERE THAT BRINGS TOGETHER SOME OF THE MOST WONDERFUL PEOPLE I HAVE EVER MET. I WILL ALWAYS TREASURE YOUR SUPPORT AND ENCOURAGEMENT. WHEN I WALKED INTO YOUR DEFRE STUDIO IEXACTLY ONE YEAR AGO, I HAD NO IDEA OF THE IMPACT THAT YOU WOULD HAVE ON MY LIFE AND THE LIFE OF MY AUTISTIC SON, CHRISTOPHER. I WILL ALWAYS BE GRATEFUL TO YOU! AS YOU CAN SEE IN CHRISTOPHER’S COMMENTS BELOW YOU HAVE MADE A HUGE IMPACT ON HIS LIFE. WITH LOVE
« One of my clients is a two-time survivor of cancer who recently finished her last round of chemotherapy. She initiated her recovery by doing Pilates. Her improvement was evident within months when she was able to finish each class with energy and vigor. She recently expressed to me with tears that she feels stronger physically and most importantly mentally. Her outlook on life is viewed through optimistic eyes that blind the obstacles before her. And all of this, she says, is because she attends Pilates three times a week. Success is not only reveled on the outer-structure of the body, but in the inner-being of the soul. »
« About ten years ago, I began to experience lower back pain which I attributed to standing on the job all day. Today I have no lower back pain whatsoever, and I am positive it was Pilates that helped me. I have a strong core and my balance has improved. Doing Pilates has helped make me more aware of my body and how it works. Thank you Hanan Wachs »
« Taking my body for granted changed last year when I was diagnosed with multiple sclerosis. It was with this diagnosis that I started to exercise for “me”, for the first time in my life. I wanted to “use it for fear of losing it” more than I already had. Since starting the TRX Pilates routines, I have felt more energized, confident, and physically gained strength and additional flexibility. »
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