Pilates was a man, so why are men so scarce in Pilates?
Some responses are:
- “It’s for women!”
- “My legs don’t move like THAT!”
- “It’s for dancers!”
- “I feel too uncoordinated!”
- “It’s not a real workout because you don’t sweat!”
- “I hate to stretch!”
Men participate is so many sports and activities that Pilates can help with, it’s a wonder our classes are not full to the brim with men – but they are not! Would men prefer to have small, ‘men only’ classes? Maybe it’s not such a bad idea…
Pilates is well-suited to dancers, but men need specific adaptations to allow them to move with grace and fluidity; something they don’t feel they have in a women-dominated class.
Apart from the obvious men differ from women with regard to Pilates; their physical stature, increase muscle bulk and tone, flexibility and maybe less body awareness.
Most men who come to Pilates do so because their GP/consultant or physiotherapist has told them that unless they take up Pilates they won’t be able to continue with their running/squash/work/whatever.
Now, being told to ‘do something, or else’, usually isn’t the best way of motivating someone. Knowing how Pilates can help is much better. For instance, men usually very tight in the lower back and hamstrings – get them working again and they will soon see an improvement. Maybe they get headaches from tension in their shoulders because they are round-shouldered and head poking forward. A few quick exercises daily will help sort that out too. Consider also, that their current fitness regime may be adding to their problems – over training chest muscles and back muscles (in particular the latissimus dorsi and the upper trapezius).
Lower back pain can also be aggravated by poor lumbar spine posture where the lower back is flat (in a ‘flat-back posture), which may lead to spasm of the paraspinal muscles.
A good way to address these issues is to have a men-only class where we can assess posture for call clients so we address any abnormalities?
What needs to be changed for men in class?
The main thing we need to be aware of is increase strain on the lower back. Modifications of any moves that will encourage this have to be made.
For example: the Roll-Up is often done incorrectly – using momentum to help lift the body instead of the abdominals. We must listen to our bodies and only do what is right for us. Instead of using the abdominals the hip flexors make overwork and this can cause pain and incorrect movement patterns.
For every move there is an alternative:
Try the Half Roll-Down With the small Pilates ball. In place of the roll-up, sit on the mat with a small Pilates ball behind your spine. If
you have tight hamstrings, bend your knees; if you are flexible you can extend your legs. Arms are extended in front. The move can then be modified so that your abdominal muscles are making the movement happen, nothing else.
Another exercise is shoulder bridge, but men tend to hyper-extend the spine (arch it too high). Again using the small Pilates ball, but this time between the knees (which helps stabilises the pelvis/pelvic floor and works the adductors)
Stretching is also important. The Psoas Stretch, while not a Pilates exercise per se, is essential for any athletic male client, especially if you run. Exercises and other physical activities are often performed incorrectly, causing the psoas to become short and tight owing to overwork. This stretch releases the psoas and low back.
When men perform Pilates they should bear this in mind:
- Only work what the core can handle.
- Be aware of how your body is moving – try to notice bad form and technique,
- Stop and correct bad movement patterns rather than continuing an exercise for the sake of doing it!
Resources
Koch, Liz. 1997. The Psoas Book. Guinea Pig Publications.
McGill, Stuart. 2002. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics Publishers.
