Identifying the Imbalance

When Chelsea first joined us in November 2024, baseline testing revealed a significant rotational strength imbalance—her right side was 33% stronger than her left. This kind of asymmetry can lead to inefficiencies in movement, increased injury risk, and suboptimal power output during cycling, swimming, and running.

Additionally, her thoracic spine mobility was limited, measuring 1.03, restricting her ability to rotate efficiently and generate power. Addressing these limitations became our priority as we designed her off-season training plan.

Four Months of Targeted Training

Over the past four months, we focused on:
• Rotational Core Strength – Incorporating unilateral and anti-rotational movements to reduce the imbalance.
• Thoracic Mobility – Implementing mobility drills and flexibility work to improve her range of motion.
• Muscular Endurance – Strengthening her ability to sustain core engagement throughout long-distance efforts.

The Results

Chelsea’s hard work paid off in a big way:
• Rotational Imbalance Improved by 15% – Her left and right sides are now significantly closer in strength, creating a more balanced and efficient movement pattern.
• Thoracic Rotation Increased by 12% – Her range of motion improved from 1.03 to 1.16, allowing for smoother and more powerful movements.
• Core Strength Increased by an Average of 25.9% – Left-side strength improved by 35%, while her right side gained 16.8%, leading to a more balanced and powerful core.
• Endurance Strengthened – Her performance data shows a much more consistent output, shifting from the jagged highs and lows of November to a smoother, sustained effort in March.

Looking Ahead

While Chelsea has already made impressive strides, we’re not stopping here! With a strong foundation in place, our next steps will continue refining her strength and endurance, ensuring she maximizes her potential this triathlon season.

Chelsea, we’re excited to see all your hard work pay off—let’s keep going!

Ready to take your training to the next level? Whether you’re a triathlete, cyclist, or endurance athlete looking to improve core strength, mobility, and performance, our expert training programs can help. Reach out today and start building your off-season advantage!

“There’s a tendency to brush off these symptoms in young athletes,” says Dr. Robinson, who was once a competitive swimmer, cheerleader, and track athlete herself. “We must look at the child holistically to ensure nothing is missed.” Dr. Robinson explains that conditions like tailbone pain, hip pain, and even urinary issues can arise from pelvic floor dysfunction caused by falls, repetitive movements, and inefficient breathing, all common in dynamic sports like gymnastics, volleyball, and cheer.

By understanding the signs of pelvic floor dysfunction, parents can help their daughters avoid long-term health consequences, including infertility. Here are five key symptoms to watch out for:

1. Irregular Bowel Movements

Straining or infrequent bowel movements in young athletes can result from pelvic floor muscle dysfunction, often caused by inefficient breathing and over-tight muscles.

2. Limiting Food Intake

A balanced diet is critical to hormone regulation. Teens who restrict food intake are at risk of developing hormonal imbalances that can affect their overall health, including pelvic health.

3. Back, Hip, or Tailbone Pain

These common complaints in cheer, dance, gymnastics, and other sports often indicate deeper issues with pelvic floor muscles, which can cause pain and discomfort, along with urinary or bowel problems.

4. Urinary Leaking

Urinary leaking affects around 50% of young female athletes. It’s often due to pelvic floor dysfunction caused by repetitive high-impact movements like jumping, running, or leaping.

5. Heavy or Painful Periods

Early onset of periods and painful menstruation, especially if it affects school or sports participation, can be a sign of pelvic health issues. Addressing these early can prevent long-term hormonal and reproductive problems.

Why Addressing These Issues Matters

Ignoring these symptoms can lead to infertility or chronic pelvic pain. Dr. Robinson notes, “It’s crucial to address pelvic health early to avoid complications later in life.”

Next Steps for Parents

If your daughter presents with any of these symptoms, it’s important to consult with a pelvic floor specialist. If your insurance covers it, you may find in-network specialists, but it isn’t always possible. Private Practices like Dr. Robinson’s, ensures that athletes receive holistic care that goes beyond basic rehabilitation.

Dr Robinson has 3 locations in Central Indiana: Carmel, Zionsville and Greenwood

Talking to Your Daughter About Pelvic Health

Opening up conversations about pelvic health is key to helping your daughter feel comfortable discussing her symptoms. Dr. Amy mentions, “We are so far behind the curve in the United States when it comes to talking about pelvic health with our daughters. In other countries it is openly discussed, everything from reproductive health, to sexual health, to periods. In America, we shy away from it.” Encourage your daughter to talk about her body, and consider enrolling her in programs that focus on strengthening and stabilizing her body, such as Pilates.

In addition to Pilates classes and workshops, ELEMENTAL has built out a Pilates for Cheer, Dance and Gymnastics program at Hollywood Cheer and Tumble in Carmel, IN. (https://elementalx.co/product/gyrokinesis/)

As an athlete you know that your performance isn’t just about training hard—it’s about how effectively you recover and stay resilient. Yet, like many athletes, you may struggle with issues like prolonged muscle soreness, joint pain, digestive problems while traveling, and unexpected illnesses that disrupt their training schedules.

What if there was a natural solution that could help address all of these challenges?

The benefits of olive oil have been well-known for decades, particularly its anti-inflammatory and antioxidant properties. But did you know that the olive leaf—specifically oleuropein, found in the leaf—contains 3,000 times more polyphenols than olive oil? According to WebMD, “The olive leaf is a staple of the Mediterranean diet, which scientists study for its potential to prevent chronic diseases… The positive effect is due in part to the powerful and health-boosting benefits of the olive leaf.”

So, how does this translate to improving athlete performance?

Faster Muscle Recovery

Athletes often deal with prolonged fatigue and muscle soreness after intense training sessions. This slows down recovery time and limits how frequently they can train. Oleuropein’s potent anti-inflammatory and antioxidant effects help reduce muscle inflammation, allowing athletes to recover faster and train harder without risking overuse injuries.

Improved Joint Health

High-impact and repetitive-motion sports like running, cycling, cheer, and gymnastics can take a toll on your joints. Oleuropein’s anti-inflammatory properties help support joint health, reducing pain and stiffness, and enabling athletes to maintain peak performance without worrying about joint damage.

Goodbye, “Travel Belly”

Traveling for competitions often means disrupted eating habits and digestive issues, leading to discomfort, bloating, and reduced performance—commonly known as “travel belly.” Oleuropein supports gut health by maintaining a balanced gut flora, preventing infections, and keeping athletes feeling their best, even on the road.

Stronger Immune System

Training can put significant stress on the body, often weakening the immune system and leaving athletes vulnerable to illness. A compromised immune system can sideline an athlete for days or weeks. Oleuropein’s antiviral, antibacterial, and immune-boosting properties help maintain immune function, keeping athletes healthy, strong, and ready to compete.

Ready to Boost Your Athletic Performance?

Incorporating olive leaf extract into your daily routine can enhance recovery, protect your joints, support gut health, and strengthen your immune system. Here are a few of our favorite ways to add it to your routine:

OliveMush
Where are my chai lovers at? OliveMush is a delicious blend of adaptogenic mushrooms, ground olive leaf, and chai spices—like Christmas in a jar. Add it to your smoothies or drinks for a flavorful boost to your performance.

LINK TO PURCHASE: OliveMush

Jessica’s Favorite Recipe – Apple Spice Frappuccino

• ½ cup apple cider
• 1 cup creamy plant milk
• 3 Medjool dates
• 1 tsp OliveMush

Blend all ingredients, add ice, and blend again for a refreshing, post-workout treat.

Beauty Cleanser Olive Matcha
Need a little energy boost? This matcha blend includes ground olive leaf and other natural ingredients, perfect for a refreshing summer drink. Mix with sparkling lime water or enjoy warm for a tea-like experience.

LINK TO PURCHASE: Olive Matcha Beauty Cleanser

Just Matcha
Pure and simple—just ground olive leaf with no additives or preservatives. Add to smoothies, yogurt, or even use as a face mask!

LINK TO PURCHASE: Just Pure Olive Matcha

Let’s break down some of the reasons why your cheerleader might be struggling with her jumps, and we’ll give you five exercises you can do at home to help develop the strength and flexibility your growing athlete needs!

The Science Behind the Jump

Creating a Whip for Efficiency

When trying to jump and extend the legs into a pike or split position, the goal is to generate enough torque to create a “whip” throughout the body. This whip allows for efficient, powerful movement, making jumping feel second nature for your cheerleader.

Without this elasticity, athletes tend to rely on brute strength to compensate, which not only expends more energy but also increases the risk of injury. Teaching our cheerleaders how to effectively create a whip within their bodies helps them straighten their legs and jump more efficiently, ultimately reducing fatigue and improving performance.

The Role of the Hamstrings

Strong hamstrings play a crucial role in helping athletes jump higher and more fluidly. Emphasizing the strength of the hamstrings and the flexibility behind the knees enhances the body’s ability to create that all-important whip. Research shows that training the hamstrings under load can reduce injury risk while providing the knee and back stability needed during a jump. Strong hamstrings will also improve your cheerleader’s ability to decelerate after a jump and perform at a higher level.

Deep Core Strength and Hip Flexors

Your cheerleader might have all the flexibility in the world, but without core strength, she will struggle to keep her posture and legs straight in mid-air. A lack of core strength makes it difficult to jump smoothly, generate that natural whip, and maintain proper form. Developing core strength should be the top priority to prevent injuries and stay ahead of the competition.

Hip Mobility

Jumping is only part of the picture when it comes to mastering pikes and straddles. The ability to bend from the hip mid-air depends on an athlete’s hip and back mobility. During a straddle jump, for example, one hip is in internal rotation while the other remains in neutral or slight external rotation. A lack of mobility in either direction can make it harder for your cheerleader to straighten her legs. Working on rotational flexibility and maintaining a stable, functional low back will help your athlete advance more quickly and perform better in her sport.

Neurological Disconnect

As your cheerleader grows, her body’s ability to coordinate movement in space may change, especially during major growth spurts. A jump that was easy at age 11 might become challenging at age 13 due to a rapid increase in height or muscle mass. Teaching your athlete to properly coordinate her arms and legs during running or jumping motions, along with drills like skipping and shuffling, can help reprogram her spatial awareness and improve her jumps.

Strength Training is the Secret

To help your cheerleader strengthen her body, find coordination, and develop her whip, consider working with a coach who specializes in athletic development. Understanding where your athlete has opportunities for growth and working on those specific skills will maximize her time and efforts—leading to bigger jumps, straighter legs, and better overall performance.

5 Exercises to Strengthen Your Cheerleader’s Jumps at Home

Here are five exercises that your cheerleader, gymnast, or dancer can do at home to improve her strength, posture, and leg alignment for straighter, more powerful jumps:

1. Pogo Stick Jumps
   Improve explosive power by training the fast-twitch muscle fibers responsible for high jumps and strong leg extensions. https://youtu.be/RwdT7GMi2Fs
2. Hip Extension Leg Lifts
   Target the glutes and hamstrings to build strength and flexibility in the posterior chain, helping with leg straightening during jumps. https://youtu.be/1KPV67e46MI
3. Knee Openers-Elevated Leg Lifts
   Focus on hip mobility and flexibility, which is critical for achieving proper leg alignment during pikes and straddles. https://youtu.be/-3ZlCm3ZWFA
4. Pilates Roll Downs
   Engage deep core muscles while enhancing spinal mobility, both of which are key to maintaining posture during jumps. https://youtu.be/lnL-pF5hbVA
5. Postural Leg Lifts
   Strengthen the muscles necessary for straightening the legs and keeping proper posture in mid-air. https://youtu.be/NrP3RaU_9is

Ready to Help Your Cheerleader Jump Higher and Improve Her Technique?

Don’t let poor jumps hold your cheerleader back! At ELEMENTAL, we specialize in putting all the pieces of the puzzle together. Join us at Hollywood Cheer and help your cheerleader, gymnast, or dancer reach new heights with better form, more power, and excellent technique.

In the world of sports, efficiency can be the difference between a good athlete and a great one. Whether it’s tennis, basketball, swimming, or handball, how effectively an athlete uses their strength can determine the outcome of a game. You might not be the fastest on the court, but if you know how to better return the ball, you could win the match. You might not be the strongest player, but if you can maneuver more efficiently, you could make the steal that leads to victory.

That’s why athletes across nearly every sport are turning to Pilates. Pilates helps athletes learn how to exert force efficiently, using their energy in smarter ways.

Take the concept of creating a “whip-like” motion in the body—a movement used by athletes in almost every sport. Systems like Pilates and the GYROTONIC® Method teach athletes how to strengthen and develop this motion. Under proper guidance, they learn to conserve energy, maintain endurance throughout the game, and build resilience to injury.

Success Lies in the Details

Athlete training often focuses on running faster, lifting heavier, or pushing harder. But these programs don’t always address the smaller, more nuanced movements that support those power moves. Repeatedly performing these movements incorrectly can lead to injury—and that’s where methods like Pilates and the GYROTONIC® Method come in.

Pilates emphasizes those fine details, like how to move your shoulder correctly within the joint to avoid unnecessary strain. It teaches athletes how to engage their core properly during leg exercises, preventing strain on their hips and lower back. These small adjustments can be the difference between staying in the game and getting sidelined by injury.

Imagine if the injuries that often set athletes back could be avoided altogether. By practicing Pilates or the GYROTONIC® Method, athletes can address problematic movement patterns before they become injuries, helping them stay in the game longer and healthier.

Why Olympians Choose Pilates

Olympians from almost every sport are embracing Pilates as a crucial part of their training. Natalie Coughlin, a 12-time Olympic medalist in swimming, puts it best: “Pilates is about strengthening the whole body, and that’s exactly what we need as swimmers. It focuses on the muscles that are often ignored in traditional training, but that are crucial for injury prevention and improving technique.”

From injury prevention to maximizing flexibility and strength, Pilates is helping Olympic athletes perform at their peak. It’s becoming an essential part of their training routines.

Ready to Train Like an Olympian?

Curious how Pilates or the GYROTONIC® Method could elevate your performance? We have the expertise to help you tap into your full potential. Give us a call, and let’s chat about how these methods could help you achieve your goals.

Cheerleading has evolved dramatically over the past few decades. What was once a sideline activity has now become a competitive sport requiring a unique blend of flexibility, strength, and power. Les Stella, who has witnessed these changes firsthand, reflects on how the demands on cheerleaders have escalated. “The skills I had as a cheerleader in 1983 wouldn’t be anywhere near enough to compete at the level these young athletes are today,” he jokes, but the truth behind his humor is undeniable.

The shift towards specialization in cheerleading, where athletes immerse themselves fully in the sport, has led to the development of incredibly talented cheerleaders. However, this singular focus comes with its own set of challenges. Stella warns parents about the risks of being a single-sport athlete. “Kids who participate in multiple sports tend to be more well-rounded, avoid burnout, and become more competitive in their primary sport,” he notes. The importance of a balanced athletic foundation cannot be overstated.

The physical demands on cheerleaders today are immense. Stella explains that cheerleading is unique in that it requires a combination of flexibility, brute strength, power, and explosiveness. Regardless of body type, every cheerleader needs to build strength that’s proportional to their frame. “Having enough core strength to pull your knees over in a tumble is crucial,” Stella emphasizes. Without it, advancement in the sport is nearly impossible.

This raises a critical question: Are All-Star Cheer programs fully prepared to develop the strength and injury resilience required for their athletes?

Stella’s answer is sobering. “It’s important to train strength, but unfortunately, most of these athletes don’t get the training they need,” he says. Coaches are often focused on choreography, routines, and building pyramids, leaving little time for strength and flexibility training. Yet, to reach the levels these cheerleaders aspire to, additional strength and flexibility work is essential.

In contrast to major sports like football and baseball, where strength development is ingrained in the culture, cheerleading has yet to fully embrace this aspect. Parents, often overwhelmed by the costs of practice, lessons, competitions, and travel, may deprioritize strength training, inadvertently putting their athletes at a disadvantage and at risk of injury.

When asked to identify the most crucial type of strength for cheerleaders, Stella doesn’t hesitate. “Core strength, hands down,” he asserts. A lack of core strength and control is often the root cause of pain in wrists, elbows, and ankles during stunts. Without a strong core, these young athletes are at risk of injury and are less likely to excel.

If you’re ready to help your cheerleader build the strength they need to succeed, consider joining our Pilates for Cheer athlete development program at Hollywood Cheer and Tumble. Our program focuses on building the core strength and flexibility that are essential for advancing in cheerleading while preventing injuries.

Tom is a semi-professional baseball player who sustained a stress fracture to one of his  lumbar vertebrae (in his lower back).  As a pro-athlete, he did ALL OF THE THINGS that were prescribed to him religiously.  And yet, after 6 months of work still had massive pain in his back leaving him unable to throw a ball, hit a ball, or run for base!

He didn’t skip even one rep of one exercise.  And still, no relief.

The pain kept him up at night, as it was hard to find a comfortable position.  Standing for too long hurt.  Turning at the waist hurt.  Everything hurt.

And oddly, after therapy, it seemed to hurt worse!

But what hurt the most for Chris was that he was missing his favorite thing, his life’s purpose even.  Baseball.

Unfortunately, Chris’ story isn’t unique.

Traditional therapies aren’t the best medicine for 100% of the people.  In fact, statistics show that with many injuries, traditional therapies fail at least 30% of the time.

And that’s why here at ELEMENTAL, we take a different approach.

In Tom’s case, we put our full-court-press healing approach in place.

His injured vertebrae needed healing blood flow.

So we prescribed our proprietary mix of hot/cold therapies in conjunction with a highly skilled bodyworker to help unravel his overuse pattern, so he could stand up straight and not be in pain anymore.

We also prescribed specific strength work to help strengthen the integrity of the joint space, instead of working in the same repetitive pattern that created the injury in the first place.

Also in our healing soup, we included anti-inflammatory nutrition protocols to add healing nutrients to his diet and decrease systemic inflammation in his whole body.

And the icing on the (sugar free) cake, is nervous system regulation.  Pain is a tricky animal, especially when it’s been around for a long time.  So we provide him with support for his stress and anxiety too, so that pain loop isn’t triggered by daily life events.

At ELEMENTAL, we include ALL OF THE ELEMENTS of healing in our work with our clients.

When you’ve reached the end of your rope with traditional therapies, we are here to help. (Or just skip the traditional therapies and jump in at ELEMENTAL with both feet!) There are three ways to work with us right now:

1) Get an evaluation with our team of experts and help us put in place a plan for your performance.

2) Schedule a tour and talk and chat with one of our experts

3) Purchase a virtual training program and let today be day 1 for the rest of your healing journey.

Amy needed to develop core strength as part of her overall path to eliminate her low back pain and to excel in her very active lifestyle.

We performed a core strength test for Amy in January, and again in April and her results are outstanding.

In January, you’ll notice the shape of her graph resembles the shape of a mountain. This means she is strongest in the middle of her reps, and weaker at the beginning and end of her reps.

In April, you can see how her graph becomes more of a straight line. This is the goal! Amy is strong throughout the entire range of motion. This makes her more resilient to injury, and even more exciting, the ability to really be a strong and powerful athlete !!

Overall, her strength increases 38% using the Classical Pilates method and undergoing targeting physical therapy that opened up neural pathways for us to even be able to strengthen her.

She’s also become more balanced in her overall core strength over the course of these three months and has gained better rotational mobility!

WAY TO GO Amy!
We cannot wait to see how much stronger you get in the next three months !

Why was Amy so successful ?

Amy was committed to the process.
She trusted our abilities.
And she was willing to work with us as a team.

This is one bad-ass Athlete-Mom!!

Interested in a core strength test for yourself?

Jessica was a competitive collegiate soccer player and always had good movement and awareness. After college, Jessica got married and had two babies born via section. After her second c-section, and two months of bed rest, she struggled to regain her core strength the way she had as a young athlete and was determined to get it back.

That’s where we come in. Jessica’s recipe began with a core strength test using our 1080 quantum technology to get base-line numbers. We worked side by side with her Physical Therapist at Restore your Core, and ELEMENTAL’s Chiropractor, Dr. Chuck Kutch. As a team, we designed a road map for her to progress and began training using both the GYROTONIC method to center her and find connection and Classical Pilates to strengthen her. She had consistent visits to the Chiropractor and to her therapist. Her results are second to none.

The most obvious change is the amount of strength in newtons she developed.
She increased her strength by an average of 38.84% in just three months.

Her thoracic mobility increased by 36.05

Her left to right balance in strength evened out. She went from a 21% imbalance to just a 5% imbalance.

However, the most profound change is her ability to maintain her strength throughout an entire movement. You’ll notice her graph went from losing strength towards the end of her repetitions, to being able to maintain her strength throughout the entire repetition. This is noteworthy because now she has a strong foundation for which she can build true strength and power.

Why was Jessica so successful ?

Jessica was committed to the process.
She trusted our abilities.
And was willing to work with us as a team.

This is one bad-ass Athlete-Mom!!

Interested in a core strength test for yourself?