STOTT PILATES®

STOTT PILATES® is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. Co-founders Moira and Lindsay G. Merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent over two decades refining the STOTT PILATES® method of exercise and equipment. This resulted in the inclusion of modern principles of exercise science and spinal rehabilitation, making it one of the safest and effective methods available. This clear and detailed approach forms the basis for STOTT PILATES® training and certification programs. It’s used by rehab and prenatal clients, athletes, celebrities and everyone in between. 

STOTT PILATES® incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and athletic performance enhancement. For example, some approaches may promote a flat back, whereas STOTT PILATES® exercises are designed to restore the natural curves of the spine and re-balance the muscles around the joints, placing more emphasis on scapular stabilization. As well, there are more preparatory exercises and modifications to cater to many different body types and abilities, making it applicable to everyday life. 

•  longer, leaner muscles (less bulk, more freedom of movement)
• improves postural problems
• increases core strength, stability and peripheral mobility
• helps prevent injury
• enhances functional fitness, ease of movement
• balances strength & flexibility
• heightens body awareness
• no-impact, easy on the joints
• can be customized to suit everyone from rehab patients to elite athletes
• complements other methods of exercise
• improves performance in sports (golf, skiing, skating etc.)
• improves balance, coordination & circulation

STOTT PILATES® exercise improves core strength and balances the muscles around the joints, improving the way your body functions, looks and feels. The Five Basic Principles focus on

• Breathing
• Pelvic placement
• Rib cage placement
• Scapular movement
• Head & cervical spine placement

In some respects Pilates is like Yoga. Both are considered mind-body type methods of movement; both emphasize deep breathing and smooth, long movements that encourage the mind-body connection. The difference is that while Yoga requires moving from one static posture to the next, Pilates flows through a series of movements that are more dynamic, systematic and anatomically-based incorporating resistance equipment. The goal with STOTT PILATES® exercise is to strengthen the postural muscles while achieving optimal functional fitness. 

Much of Pilates exercise requires you to look within, focus on your breathing, and feel the subtle differences within your body. Many people come to a very meditative state while doing Pilates, and therefore will grow mentally and spiritually over time through this type of exercise. By strengthening the postural muscles people have learned to maintain good posture thereby appearing taller. 

You can expect an increase in strength, flexibility, mobility, balance, and body awareness, as well as a decrease in back pain or other general pains. 

The average active person doing 2-3 sessions per week should see some results within 10-12 sessions. This will vary depending on each individual and other factors such as the number of sessions a person takes each week, whether they are private or group lessons, whether they participate in other physical activities, and whether they have any existing injuries. It is also important to work with a well trained Certified Instructor and one who has specific knowledge of any injuries or limitations that you may have. 

Although you should always consult your physician before starting any fitness routine, a Pilates workout is gentle and controlled with no sudden jarring actions. It is therefore more important that you work with a qualified instructor to ensure that you are doing the movements correctly. An experienced instructor will be able to modify the exercises to accommodate your limitations, continually challenge you within your range and monitor your improvements. If you commit yourself to a consistent workout schedule you will certainly feel results.

Mat-based workouts are very convenient and can be done anywhere. Adding light equipment and the larger resistance equipment will place more emphasis on your outer limbs and add variety and intensity to your program.

STOTT PILATES’® exercise is a musculoskeletal conditioning program. It’s ideal in combination with some kind of cardiovascular exercise (walking, running, aerobics, aqua fitness etc.), and a great complement to your weight training program. 

Pilates is three-dimensional (i.e. exercises can be performed using all movement planes). Spring resistance more closely resembles muscular contraction with emphasis on concentric/eccentric contraction for injury prevention.  STOTT PILATES® exercise is customizable for special needs. In Pilates exercise, emphasis is placed on re-balancing muscles around the joints. Pilates corrects over-training and muscle imbalance that leads to injury.  Pilates emphasizes balancing strength with flexibility (for injury prevention and more efficient movement). STOTT PILATES® exercise leads to an improvement in posture and body awareness. Weight training (along with any other form of exercise) and STOTT PILATES® can be combined in your fitness program and are a great compliment to each other. 

Pilates can be a positive addition to your overall weight loss program. Weight loss occurs when the number of calories consumed is less than the number of calories expended. The most successful and healthy way to achieve weight loss is an exercise plan that includes an aerobic component coupled with a strength training component, such as STOTT PILATES® exercise, and following a balanced diet. Combining Pilates with aerobic exercise also offers additional benefits: greater mind-body connection, improved posture, flexibility and functionality. 

Note: The following information should NOT be substituted for medical advice from your doctor. Please consult your physician for information on what will be appropriate for you during your pregnancy.

The available information on pregnancy and exercise can be very confusing, even conflicting. STOTT PILATES® follows the current standards practiced in the fitness industry regarding safety during pregnancy and the guidelines set out by professional organizations such as the American College of Obstetricians and Gynecologists and the Society of Obstetricians and Gynecologists of Canada. We cover this topic in depth in our Injuries & Special Populations instructor training course as well as workshops. What follows is some general information that should not be substituted for the advice of a physician and the guidance of a qualified fitness professional.No two women’s bodies are the same, and this is especially true during pregnancy. There are workouts that are quite appropriate for some people during pregnancy and not for others. During a normal, healthy pregnancy, moderate exercise is safe for the fetus. Exercise is also said to prevent varicose veins, hemorrhoids and low back pain and helps to boost self esteem, maintain fitness levels and prepare the body for the physical demands of motherhood.A woman’s body goes through many changes during pregnancy and exercise must be adapted and modified as the pregnancy progresses. The beauty of Pilates is that it can be individualized for anyone’s ability. Workouts and schedules during the first trimester may have to be adjusted around fatigue levels. Over the course of the pregnancy the demand on the abdominal muscles should be decreased. During the second trimester, these muscles become stretched out, and some women experience diastasis recti (separation of the abdominal muscles). With reduced abdominal support, there is a greater risk of injuring the lower back. Further, due to hormonal changes during pregnancy, the ligaments surrounding the joints become lax, leaving them loose and vulnerable. For this reason, you should be careful not to overstretch. It is important to continue strengthening and re-balancing the muscles around the joints supporting the body as it goes through postural changes related to pregnancy.Today many guidelines for pregnancy indicate that after approximately the 16th week of gestation, the supine position (lying on your back) should be avoided as the maternal blood supply and subsequently the fetal blood supply may be affected. In the second trimester, positioning must be adjusted and light equipment (particularly the Spine Supporter) combined with the Matwork exercises becomes very useful. As well, the possibilities offered by the Reformer, Cadillac and Stability Chair are helpful. Of course, drinking lots of water, avoiding overexertion and overheating are always important. 

Pilates can offer strength, self-esteem and quality of life to breast cancer survivors. Exercise may be the last thing you feel like doing after breast cancer surgery. You’re probably exhausted, your arm may be painful and swollen, and the treatments can make you feel even worse. All you want to do is rest. In the past, that’s exactly what doctors recommended. However, recent studies indicate a link between moderate physical exercise and improved quality of life for breast cancer survivors.

We are dedicated to promoting a healthy lifestyle and positive body image to all breast cancer survivors. Our instructors, will help stretch and strengthen the shoulder, chest, back, and abdominal muscles, allowing women to regain full range of motion to those areas affected by breast cancer surgery. This program is suitable whether your surgery was recent or several years ago and accommodates all fitness levels.

• Improves self confidence and control
• Helps regain strength and mobility in affected shoulder and arm
• Enhances energy levels and helps to control weight
• Improves sleep and alleviates fatigue
• Decreases stress and tension
• Enhances physical and mental well-being