frequently asked questions

Studies of patients with fibro-myalgia have found that low impact aerobic exercise and gentle stretching can decrease pain. Medical experts do not recommend intense weight lifting because it can result in excessive muscle soreness. So while The Bar Method is safe to do if you have fibro-myalgia, you’ll need to take occasional breaks during the class, especially at first, to ease the muscle-burn associated with the strength work. Tell your instructor about your condition, so he or she understands your need to rest. If you get over the hump of initial soreness from your first Bar Method classes, your added strength, flexibility and improved posture will lessen the stress and strain on your muscles and joints. Other benefits of strengthening and stretching workouts are reduced depression, improved sleep and more energy. See your doctor for pain management if you have a severe case of fibro-myalgia.

Our shoulder joints are especially vulnerable to injury. This goes back to when we evolved from four-legged to two-legged animals. When we began to use our arms, our shoulder joints became more flexible so that we could use them to throw and reach. This gain in flexibility caused the joint to lose stability. Bar Method arm-work is, for this reason, designed by physical therapists to help stabilize your shoulders by helping you strengthen the “stabilizer” muscles around them. If you have a shoulder injury, The Bar Method strongly recommends that you see a doctor before signing up to exercise. Physical therapy works well on shoulders, so you’ll optimize your recovery by putting yourself in the hands of a physical therapist before coming to a Bar Method class. Then, when you’re feeling better and get the ‘okay’ from your doctor to exercise, your Bar Method teacher will give you modifications to use in class that will help your shoulder continue to heal.

Almost half of all women past menopause will develop a dowager’s hump, and you don’t want to be one of them. The Bar Method is ideal for keeping your bones strong and dense because its exercises are weight-bearing but non-impact, a perfect formula for putting the right amount of stress on your bones to build density without jarring your joints. Second, the many stretches performed during the class cause your muscles to tug at their underlying bones, stimulating your bones to grow stronger. Stretching also helps prevent impact injuries by making your muscles more elastic. Third, The Bar Method’s emphasis on strengthening around the hips and back helps prevent osteoporosis just where your body is most vulnerable to losing bone mass. Fourth, the posture exercises performed during the class reduce stress on the spine and shoulders. And finally, its balance work at the bar helps you steer clear of injuries from a fall. If you already have osteoporosis, ask your doctor’s advice on the types of exercise you should and should not be doing.

If you have any type of knee injuries, it’s important to see your doctor for diagnosis and treatment before you exercise. After you get your doctor’s okay, The Bar Method workout can help you stabilize your knees by strengthening and aligning the muscles around them. This non- impact, highly controlled leg work is similar to what you’d do in physical therapy, and its gentle intensity is highly effective rehabilitation when you’re at the recovery stage. The Bar Method’s thigh exercises, are especially beneficial to the knees and can help alleviate most common knee conditions. The Bar Method’s thigh exercises use the bar to help you keep your torso vertical rather than having it lean diagonally forward as in a classic squat performed in the gym. This difference acts to make your quads more elastic, increase the range of motion in your hips, and give your legs a streamlined look.

Scoliosis is a common condition where there is an abnormal curvature of the spine to one side (a lateral curvature of the spinal column). Scoliosis may occur from weakness of the muscles around the spine or from the spine not fully developing with growth. It may create an imbalance in your posture muscles, abdominal muscles and hip muscles. Scoliosis will not prevent you from doing The Bar Method in good form, though your back may look different in some Bar Methodexercisesthanotherstudents–especiallyin“one-weightlifts,”“fold-over”and “arabesque.” Ask your instructor if you need guidance on the correct alignment for you.

Sciatica is pain in the buttocks and the back of the legs due to irritation of the sciatic nerve or nerve roots. It’s really a symptom of several different conditions, including a herniated disk, spinal stenosis, piriformis syndrome, sacroiliac joint dysfunction, and degenerative disk disease. If you have or have had sciatic pain, The Bar Method workout might be just what the doctor ordered. The Method originated as a therapeutic back strengthening program for a dancer who hurt her back. Consequently every exercise during the class focuses on strengthening, stretching or aligning the back.

Tens of thousands of Americans, most of them women, suffer from carpal tunnel syndrome, which is a compression of the median nerve at the wrist resulting in numbness and pain. An even greater number of people are genetically predisposed to this syndrome by having a smaller than average opening in their carpel tunnel, the passageway through which nerves travel through the wrist to the hand. Today, heavy computer use has increased the likelihood that these people will come down with the condition. Falling on a hand or wrist, a common injury, is another way people end up with wrist pain. Remember to use pain as a guide, and stop when you feel significant pain in the area where you’re injured! Always see your doctor before you attempt to exercise. He or she can give you effective treatments and therapies for your condition. The Bar Method has developed modifications for every exercise that exerts pressure on the wrists, so be sure to alert your instructor and take their adjustments for a personalized experience. By exercising mindfully, you’ll end up not only pain free but also with stronger joints that are less vulnerable to injury.

Foot, ankle and calf injuries including bunions and plantar fasciitis are extremely common due to women’s love of dangerously high heeled shoes, the hard pavements we dash around on, and how easy it is in the general course of life for our feet and ankles to be sprained and broken. The Bar Method is an ideal workout choice if you have one of these conditions. It’s non-impact, performed on a soft carpet, and provides special options for students with sensitive feet. As always, ask your Bar Method instructor for modifications as needed – he or she will be more than happy to help!

When your abs are weak, your body tends to compensate with other muscles. A “curl” motion might translate into an effort on the part of your neck rather than your abs. Your neck might also experience discomfort because of a natural tightness in your back muscles – not in itself a problem, but something you need to be aware of during ab work. The Bar Method curl section offers solutions to both these conditions. Teachers provide their students with mats and a cushion they can place under their ribs if needed, and will then show them how to position the back support to work effectively. In the curl section of class, students are free to work at their own pace and can sit up and reset when needed. With practice, most Bar Method students learn to do rhythmic curls with their abs and without neck discomfort.

Having a hamstring strain is painful -- and easy to do! Dancers, cheerleaders, athletes of all kinds, and people who engage in any type of exercise can strain a hamstring. And the diagnosis is not great after that, since hamstring strains don’t heal quickly and can become chronic if left untreated. For this reason, your first step on your road to recovery is to see your doctor. Once your doctor okays you to exercise, come back to class and tell your instructor you have a hamstring condition so he or she can give you the modifications you need to work safely. Then start slowly, be patient, and back off an exercise when you feel significant pain that is clearly caused by your injury and not a muscle burn. Remember, while you’re recovering from a hamstring strain, don’t get ahead of yourself and push too hard! Listen to your body, and use the above modifications as long as is needed for the best resolution.

Yes! The Bar Method instructors are well versed in human anatomy and can help you modify exercises to ensure you are comfortable while maintaining the effectiveness of the workout. Be sure to tell your instructor about your condition so they can best assist you. Please read applicable sections below to discover how The Bar Method can work for you. Disclaimer: Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional.

Exercise headaches are a common medical phenomenon. They're usually caused by vassal dilation in the temporal arteries during intense exertion. We recommend that you discuss your headaches with your doctor and ask him or her about medications and other courses of treatment that could help.

The National Institutes of Health calls exercise “so important” for those with lupus because “too much rest can be harmful to muscles, bones and joints.” The NIH’s patient handout also says that exercise “can help you feel better, both mentally and physically.” Over the years Bar Method students with lupus have reported that their affected joints feel better after their Bar Method classes. Most of all these students have talked about overall increased well-being. All this said, check with your doctor before starting The Bar Method or any other exercise program.

Hip sensitivity can arise from many causes, among them years of running or dancing, inherent hip tightness, or simply being out of shape. The Bar Method workout features protections against overuse of your hip-flexors combined with non-impact core strengthening to stabilize and protect your hip joints. Inform your instructor if you have sensitive hip-flexors and they will provide you with modifications that will allow you to workout comfortable. Additionally, the work you’re doing to strengthen your quads and abdominals will contribute to the health of your hips in the long run.

Doctors say that exercise is the best therapy for varicose veins. Getting the heart pumping helps send blood through the veins and discourages the pooling that's the cause of the condition. The Bar Method has helped fade veins in some students. Its “round-back” exercise, which works the legs upside down, is especially good therapy for varicose veins since it allows gravity to draw the blood from your legs and back to your heart. Before you begin an exercise program, get your doctor’s okay to exercise. Then stick with the routine for at least six weeks if you can. Improving your fitness levels and getting stronger might help to alleviate your discomfort.

The Bar Method is based in part on rehabilitative back therapy and has helped countless people to free themselves of back pain. The Bar Method’s exercises work because they “rewire” the connection between the core muscles and the limbs. The standing seat exercise, for example, teaches you to keep your spine stable while using your glutes, thereby teaching your body to move from the hips, not the lower back. The Bar Method also frees up your lower back muscles by gently stretching them throughout the class

IT Band (ilio-tibial band) Syndrome is a painful condition that occurs when a hip muscle called the “TFL” tightens up from running or overuse in general. The Bar Method strengthens and stretches this muscle, thereby allowing it to release and calm down. In the meantime, if you have IT band syndrome, ask your instructor how best to modify in class to facilitate the healing process.