Keep your Pilates programming fresh for your members. Mention the word “Pilates” and most people think of mats or Reformers. While they are the foundation of most Pilates programs, there’s also a variety of smaller apparatus – props – that can significantly and inexpensively add value to your club’s mat and Reformer classes.
“Props bring so much to a Pilates class,” says Ellie Herman, renowned Pilates instructor and author of the book, Ellie Herman’s Pilates and Props. “Props really add a lot of versatility – it’s a great way to make your classes interesting. People love them – they see them and they’re like kids with new toys.”
Some of the more popular props used in Pilates classes at clubs across the nation include:
Foam Rollers (Price Range: $17 to $40)
These thick, foam “poles” measure approximately 3 feet long. Users lie on the foam roller and use the unstable surface to make their exercises more challenging. It’s also used for basic muscle relief as it can release tension when rolling a specific muscle on it. The price range is dependent on each roller’s durability.
“One of my favorite ways to use the roller is what I call the basic shoulder set,” says Herman. “You lie with the roller lengthwise underneath you and roll from side-to-side. It’s a great way to begin or end a Pilates session because it works your chest and pectoral muscles, and realigns your upper back. If you have neck or upper-back pain it gives you a wide range of motion around your neck and opens up your shoulders.”
Foam rollers are excellent for your club members who work on a computer or are sitting upright for long periods of time. “It affects the whole body – you can give yourself a complete massage,” says Herman.
Bands (Price Range: $12 to $18)
Elastic exercise bands are roughly 6 feet in length and range in resistance from thin to heavy. Each resistance is denoted by a different color of band. Handles can also be attached to each end. The bands can mimic the springs on the Reformer and, like the Reformer, they do not stress the joints. Users can stand on a band and do a variety of arm exercises.
“Bands are good for group classes as well as for having your members continue their Pilates regimen at home,” says Herman. “They can be used with specific rehabilitation protocols if your members are recovering from, for example, a rotator cuff or knee injury. There are specific exercises that they can do to help with their rehabilitation.”
Circles (Price Range: $33 to $60)
These circular plastic or metal rings are roughly 15 inches in diameter. Users squeeze the ring inward with their inner thighs or with their arms.. Many of the classic Pilates exercises can be performed with the circle.
“I use the circles specifically for the deep abdominal work,” says Herman. “I cue both the abs and inner thighs. The inner thighs work synergistically with the deep core muscles. Most people are weak in this area, which can lead to knee and hip problems, so there is always something you can work on. The circle is also great for ankle stabilization.”
Balls (Price Range: $27 to $36)
Inflated, vinyl balls, ranging from 21 to 30 inches in diameter, can provide a complete conditioning system by themselves.
“I love the balls – they open up whole new worlds of exercise,” says Herman. “You can do cardio, you can recreate both mat and Reformer exercises, and you can do an incredible amount of stabilization exercises. In fact it may be the best stabilization tool out there. Some of the simplest exercises in the world can become really advanced when you do them on a ball.”
Rotator Discs (Price Range: $28 to $38)
Rotator Discs range from 9 to 15 inches in diameter and look like an Oreo® cookie with ball bearings in the middle. Rotator Discs provide a low-friction surface to aid in educating the hip rotators.
“I use rotator discs on the Reformer for internal rotation of the hips and to work on symmetry,” says Herman. “They’re very good for people with gait issues – they can gain mobility and direction in their hips they may not have had before, as well as improve standing alignment.”
Balance Boards (Price Range: $30 to $75)
Balance Boards range from 16 to 20 inches in diameter and feature a halfsphere base adjustable to two or three heights, which enable you to vary the angle of the board. These are excellent tools for challenging proprioception, rehabilitation of the lower extremity, and advanced awareness training.
Consider adding value to your Pilates classes with props!
Ken Endelman is the Founder and CEO of Balanced Body Inc. He can be contacted at 800.745.2837, or visit www.pilates.com.
