Show Notes
ACSM's new pre and postnatal exercise guidelines just came out, and there are several substantial changes. We talk through them, the evidence behind each one, and what they mean for Pilates instructors. Links: Narrative review of exercise dose during pregnancy here Exercise and pregnancy in recreational and elite athletes here Systematic review of supine exercise during pregnancy here Systematic review on the benefits of aerobic and resistance training on maternal health and perinatal outcomes here Resistance training reduces need for insulin in pregnant women with gestational diabetes here ACOG position on exercise during pregnancy and postpartum here ACSM's Guidelines for exercise testing and prescription 12th ed here
Connect with me on Instagram: @the_raphaelbender Connect with Nicole on Instagram: @clinicalpilatescoach Download a free course guide: Pilates Certification Teaching Mastery Program
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More from Pilates Elephants
Everyone "knows" that knees going inwards in a squat is bad, right? It means the glutes are weak or underactive, and it's not good for the knee. But is it REALLY? This episode is a deep dive into the biomechanical, epidemiological, and prospective research on knee alignment during squatting, jumping, running and hopping. Our goal is to answer 2 questions: Does the knee going inwards indicate weak glutes? Is the knee going inwards dangerous?
Almost all of us foam-roll the ITB and tell clients it's tight. Here's a richer picture, built from the anatomy: the ITB is a thickening of the fascia that wraps your whole thigh, it behaves as both tendon and ligament, it helps stabilise and lock your knee, and it backs up your ACL, contributing an estimated 13 to 40 percent of the resistance to your shin sliding forward. Which raises a question about trying to make it "release".
Here's how we know humans are antifragile: Yoga is pretty dang safe here But if you REALLY want a safe sport, take up breakdancing here (no, seriously!) Or Crossfit here Knees going in during a squat or lunge doesn't predict injury here Plus here are my TWO episodes looking at this topic here and here
This is a live lecture I gave for the Diploma of Clinical Pilates. You can download the PDF lecture notes here: https://breathe-edu-downloads.s3.amazonaws.com/Diploma%202024%20Neck%20pathology.pdf
Research paper cited in this episode: https://pmc.ncbi.nlm.nih.gov/articles/PMC11970409/