Welcome to Portsmouth Spinlates

A. Developed by former professional dancer Moira Merrithew, with input from sports medicine professionals, STOTT PILATES is a contemporary, anatomically-based approach to Joseph Pilates' original exercise method. Its exercises safely deliver optimal strength, flexibility and endurance, without adding bulk. This stress-relieving method can be performed on a mat or using dedicated STOTT PILATES equipment.

A. Unlike the original series of exercises, STOTT PILATES incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and performance enhancement. For example, unlike the original approach, which promotes a flat back, STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints. They also place more emphasis on scapular stabilization. As well, there are more preparatory exercises and modifications to make the method safer and more effective.

A. STOTT PILATES exercise improves core strength and balances the muscles around the joints, improving the way your body functions, looks and feels. It focuses specifically on:

A. In some respects pilates conditioning is like yoga. Both are considered mind-body type methods of movement; both emphasize deep breathing and smooth, long movements that encourage your muscles to relax and lengthen. The difference is that while yoga requires moving from one static posture to the next without repetitions, pilates flows through a series of movements that are more dynamic, systematic and anatomically-based. The goal with STOTT PILATES exercises is to achieve optimal functional fitness.

A. Much of pilates exercise is mind-body conditioning which 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. There are also incidences where by strengthening the abdominal muscles people have learned to maintain their stretch and thereby are measurably taller.Physically, many people have been known to actually get taller by working out consistently. By emphasizing posture, you learn to stretch your spine through pilates, and by strengthening the deep abdominals to support the rest of the body you learn to maintain your height effortlessly. The most impressive results are those reported by people who have slouched most of their lives and after a few months of practicing pilates they are able to stand up much straighter, and are therefore measurably taller. Even people who have studied dance consistently for years before beginning a pilates program have noticed an increase in their height over time.

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

A. The average active person doing 2-3 classes per week should see some results within 10-12 classes. This will vary depending on each individual and other factors such as the number of classes a person takes each week, whether they are private or group classes, whether they participate in other physical activities, and whether they have any existing injuries.

A. 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.

Q. Will I get the same results with a mat workout as with a reformer or equipment workout?

A. Mat-based workouts are very convenient and can be done anywhere. However, a mat workout will provide no added resistance. A reformer workout, on the other hand, will add resistance to your routine and can correct muscular imbalances better than a matwork routine would.

A. STOTT PILATES exercise is a musculo-skeletal conditioning program. In combination with some kind of cardiovascular exercise (walking, running, aerobics, aqua fitness etc.), it's all you need. For people who reach advanced levels, they can elevate their heart rate with STOTT PILATES Power Paced workouts.

Q. How is STOTT PILATES exercise different or better than weight training or other resistance exercise?

A. Pilates is three-dimensional (i.e. exercises can be performed using all movement planes)

A. 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 â€“ 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 course. 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 rebalancing the muscles around the joints â€“ 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.

A. The STOTT PILATES repertoire comprises more than 500 different matwork and equipment-based exercise variations and our method is based on exercise science. Students are highly trained and not only learn how to work with fit individuals but are also taught how to customize and modify programs for a broad range of people (from rehab patient to pro athlete).

A. As with everything in life, you get what you pay for. TV-promoted fitness equipment is rarely as good as the type of equipment you find in a fitness club. STOTT PILATES equipment is commercial-quality studio equipment, designed and constructed for precision and to stand the test of time and multiple users.

A. The reformer is the main piece of equipment used in pilates exercise. The reformer glides forward & backward on rollers and uses springs for resistance, along with other attachments, for a wide variety of exercises and positions (i.e. lying down, seated and standing.)

A. A broad variety of stretching and strengthening exercises are done on the Cadillac, Chair and Barrels. While the reformer is the key piece of equipment, all of the other pieces are highly versatile and have their own distinct features and benefits.

A. STOTT PILATES core conditioning equipment is highly versatile. It facilitates hundreds of exercise variations, is no-impact (and therefore easy on the joints), allows for modifications for those with injuries or conditions, allows for three-dimensional movement and conditioning, and is suitable for a wide variety of clients (from rehab to pro athlete). It also facilitates balanced strength and flexibility, provides eccentric and concentric muscle contraction (resistance on the in and out moves), total musculo-skeletal conditioning (muscles and postural alignment), and facilitates core conditioning and peripheral mobility.

A. By using springs for resistance, STOTT PILATES equipment provides gradual resistance as your muscles contract, which ensures the muscles are being worked properly. There is greater resistance at the muscle's strongest point of contraction and less resistance on the initiation and completion of the contraction so there is less stress on tendons and ligaments.

A. Yes, STOTT PILATES equipment is excellent for improving flexibility. Flexibility is a key component of total fitness that has been largely ignored by other conditioning methods.