A.  Breathing

This is one "exercise" we all take fore granted, mainly because it's involuntary.  We just don't think about the depth of our breath, or the consequences that come with shallow, labored breathing.  I make it a point to teach my clients a unique breathing exercise whenever I see them particularly stressed, or anxious.  This works beautifully to bring them back to focus, and they leave feeling balanced and "good".  It incorporates all the major core muscles, especially the four layers of the abdominals.   This one exercise strengthens the abs, clears the mind, exercises the lungs, and can even be done while driving.  It is one of the principles of Pilates which guides all others.  Without it, progress (in any exercise routine) will be hindered.  Try this:  Lye on your back, knees bent, and place one hand on your chest and the other under your lower back.  Take a deep inhale and exhale all the way.  If your either your lower back or your chest moved up and down with your breath, you can be sure you're not breathing efficiently and your lung capacity is seriously compromised.

A. Sitting and Standing

Done numerous times a day over the course of years, these mindless movements can cause problems with your posture.  It's natural to get sloppy about the way you take to a chair, couch, or floor.  How about when you come up from sitting?  Do you thrust your head forward, essentially leading with your head and shoulders to pull yourself up to standing?  Pilates teaches you the proper way to sit and stand.  No... you don't have to do it "properly" every single time.  However, as your body becomes stronger and balanced, it will naturally allow you to sit and stand properly MOST of the time.  Try this: As you come up from a sitting position,  place both feet hip width apart flat on the floor.  Keep your chest lifted and look straight ahead as you lift from the lower part of your belly (no, lower than your navel).   That's Pilates.

A. COPD is the fourth most common cause of death in the US.   The six leaders in order according to the New York Times, and Science Daily's Sept 2005 report, is Heart Disease, Cancer, Stroke, COPD, Diabetes, and Alzheimers.   The National Lung Health Education Program makes a statement that COPD is preventable when detected early.  I know that certain environmental factors can be eliminated in making sure you're breathing clean air, but the other factor is lung volume.  Can you inhale to a count of 7 without lifting your neck and shoulders?  We're all susceptible to decreased lung function, especially when we have poor posture.  Your posture will either allow you to breath fully and deeply, or make you breath laboriously and shallow.  If your chest is caved in as your shoulders roll forward, your lung function is already compromised.  Without the capacity to increase lung volume, your circulation is decreased, toxins accumulate, and the setting for disease is ideal.  Try this- stand sideways in front of the mirror.  If you can't see your chest, but you have a clear view of your protruding shoulder blades, take a deep breath, and find yourself a good Pilates instructor that makes breathing properly a priority :}

Q. How many layers of abdominal muscles do we have and what is one of the best ways to simultaneously strengthen them?

 A. We have four layers of abdominal muscles that work for us in different ways.  The Transverse  is the innermost layer holding our organs in place - think corset.   Our Internal and External Obliques allow us to twist and turn.  Finally, the outermost layer, Rectus Abdominals (six pack) allow us to  bend forward and backward.   The best way to work them all simultaneously is to balance.  That's right, balance.  Whether you stand on one foot, hold a push-up plank position, or stand on an unstable surface for any amount of time, it's all working your abdominal muscles.  Try this: stand upright facing a mirror.  Continue looking at your nose through the mirror while you lift your right knee.  Count to 5. Alternate with your left knee.  Count to 5.  If you were able to do that without losing sight of your nose, do it again, but with your eyes closed.  Ahaa.... Now that's what I'm talking about.

A.  Gluteals and Hip Flexors.  The gluteal muscles help stabilize your hip during your walk/run.    They connect your hip bone to your thigh bone, and when weakened, call on the surrounding muscles for stability (which challenge the joints, which destabilizes the spine... you get the picture).  Without this necessary stability, the joints would have no support in helping you move forward.  All of your joints suffer from a weak bum... hips, knees, and ankles.  The hip flexor muscles are responsible for lifting your knees, so it's no surprise they get really tight with a consistent walking/running routine, and improper stretching.  I say "improper stretching" because I've trained runners and had them show me their stretching routine.  All of them (100%) were stretching the wrong muscle group and just didn't know it.  The hip flexor  muscles lie deep in the abdominals, attach to vertebra and connect to the inner thigh bone.   They essentially pull on the lower back muscles (weakening them) when tight.  So, if your upper thighs (crease between leg & hip bone) and inner thighs (groin) are tight, there's a very good chance your lower back is weak... oh, and that's bad!   Now some may mistaken tightness for strength, but that's not necessarily the case.   Muscles become weak when tight for any length of time.  The strong muscles are the ones that can lengthen (stretch) and hold (strengthen) a position for 30-40sec or more.  Try this: Go into a plank military (straight legs) push-up position. Stay high... straight, extended arms.   Lift your right leg up point toes away from you without disturbing your plank.  Bring it down and alternate with the left leg with minimal shifting.  If you can do that ok, lift and hold for 10sec building up to 30sec on each leg.  This will solve your weak glutes and hip flexors.  Now, how's your core?  Hmmm...

Q.  What bugs tennis players the most? 

A. Tendonitis/Bursitis.  These refer to inflammation of protective soft tissue located around the joints.   Tennis players commonly suffer from this in the shoulder, elbow ("tennis elbow"), or knee and sometimes in all 3 places!  In the case of this sport, we'll assume rightly that the cause of inflammation is due to overuse.   Now, I don't like telling people to stop doing the things they love, but in the case of tendonitis/bursitis, I do know that taking a little break will create a huge relief.  Inflammation anywhere in the body is painful, but around the joints can be debilitating and it just doesn't go away by itself.  Exercise is the best way to deal with the underlying issue for a pain free life.  Once the inflammation goes down, I would recommend exercises that create mobility around the midback region (thoracic spine)  like arching up and down (cat stretch) and twists.   The obliques (think corset) will also need strengthening as well as the triceps (yes, back of the arm).   I'd do thigh stretches for the front of the thighs and hip flexors (see May's trivia).  I'm working with a tennis player now with tendonitis in the shoulder, if you're experiencing the same issue and DO NOT have pain or inflammation,   Try this:  Stand up against a wall with your feet about a foot away from the wall and knees soft.  Peel your spine one vertebra at a time as you fold forward, but keep your tailbone pressed up against the wall.   Let your head and arms hang and look at your knees. Now pulling the navel in... slowly make your way up against the wall... once your head is on, raise your arms up above you and on to the wall while keeping your spine and shoulders entirely on.  Circle the arms down and around and up and circle a few more times.   Keep the belly pulled in and your entire back on the wall.  If you just couldn't get your arms on the wall, you need immediate assistance!  Do Pilates... doesn't matter where, just do it ;} 

Q.  What is a golfer's biggest handicap?

A.  The Hip Joint.   When the hip joint is strong and flexible, it is stable... able to withstand the impacts of the jumps, twists, and lunges the skaters enjoy showing off the most.   The process of strengthening and stretching around this major joint requires proper alignment of the knee and ankle, strong abdominal muscles, and proper posture.  No, it's not just about the hips.  It's about everything.  Pilates ensures that while the hips are stable, all other joints work together (and are challenged together) to support movement and subsequently minimize injury.  Try This:  Lye on your side.  Look straight ahead with your head resting on your arm.  Bend the bottom leg to help stabilize you, and cup your fingertips on the floor in front of your navel.  Lift the top leg up straight up and bring it forward about 1 foot.  Turn it out so that your toes are pointing up toward the ceiling.  Make basketball-like circles from your toes and feel the rotation coming from your hip joint.  Don't forget to breathe!

A.  Agility. In essence, the ability to change direction fluidly.  Unlike other sports, the way a player moves is not predictable.   The dynamic football player's workout needs to include moves that allow them to balance, shuffle, and reach with minimal effort so that they can take it to their game.   Try This: Stand pointing one foot forward. Draw a half moon on the floor with your toe as you go around back, lean forward to lift your leg straight back behind you, reach your arms in front.  Your upper body is now parallel to the floor and you're balancing on one leg.  If your balance is good here, move your arms in a swimming motion.  Be Strong.

Q. Moms/Dads Strain Their Backs Because of What Move Done Incorrectly?

A.  Lifting.  When they’re tiny newborn infants (oh, so cute), you lift them often with little effort  since they're so light and will generally stay where you put them.  Now what happens at around 6 months?  Hmmm, heavier... crawling... squirming.   Now at around a year or two - it's getting difficult to pick these kids up.   That's about the time I get phone calls.  The children are getting heavier and faster, and you're trying to keep up, but that old injury is aggravated, or your back feels a certain pain on the lower right or left side. and it's sometimes debilitating.  And, what about that neck strain?  Enough to put you in a bad mood, huh?  Proper body mechanics is a necessary technique to learn, not just to help you lift your child, but to help your movements for the many years to come.  Balance, coordination, flexibility and strength are the principles learned in Pilates and ones that, when put all together in practical movements you do on a daily, will feel really good to your body and mind (smile).

A. Answer on 11/28