BENEFITS OF A GOOD STRETCH

This week marks my first Pilates group reaching the end of their 6 week journey.  It's been really fun/exciting/enjoyable working with them.  One thing they have all learned is that learning to stretch is an important if slightly painful thing to do when you've never really done any stretching before.  Here's some of the benefits my group is beginning to discover
Stretching has many benefits.  Just start a programme of stretching, and you’ll soon notice many of them.  Some of the benefits of stretching are–

• relief from pain
• increased energy levels
• increased flexibility
• better range of motion of the joints
• greater circulation of blood to various parts of the body
• relaxation and stress relief
• enhanced muscular coordination
• improved posture
• greater sense of well-being

Increased flexibility and range of motion.

As we age, our muscles tighten and we have less range of motion in our joints. Simple activities that we once took for granted, like cutting our toenails, picking things up from the floor or zipping a dress, can  become difficult. A regular stretching programme can help lengthen your muscles and make these daily activities easier and more enjoyable.

Improved circulation.

Stretching improves circulation of blood to the muscles and joints. Increased  circulation also brings nutrients to our cells and removes toxins.

Better posture.

Chronically tense and tight muscles contribute to poor posture, which can then affect the functioning of our internal organs, not to mention our appearance, think Quasimodo or Widow's Hump. Stretching the muscles of the lower back, shoulders and chest can help keep the back in better alignment and improve posture.

Relaxation and stress relief.

Stretching, done properly, helps to relax tense muscles which result from stress. The feeling of relaxation brings a sense of well-being and relief from tension.

Reduce or prevent lower back pain.

Greater flexibility and range of motion in the hamstrings and muscles of the hips and pelvis help to reduce the stress on your spine that causes lower back pain.

During the last 6 weeks we've done some stretching in pairs which has resulted in much hilarity from the collective ooohing and aaahing and the odd profanity as tight muscles receive a stretch for the first time in years.  Maybe teaming up with a friend is a way to get you both motivated to start stretching yourselves and each other.

Til next week, be happy
MB

DON'T LET SCIATICA BE A PAIN

February is here, I've spotted the first snowdrops and daffs poking their heads out of the ground, the mornings of late have felt lighter earlier and more importantly, it's been warm enough in the day not to have the heating on for too long, always a bonus in light of gas/electricity price rises.  In fact I felt pretty smug on Friday when I heard what NPower had done.  Only a few days before I'd agonised about remaining with my current provider, OVO, as their prices were higher than last year but I eventually took a gamble and fixed my prices for 2 years.  Phew that was close especially as they all seem to follow suit once one of them has battered us with a hike.  If you are looking to change providers, I'd do now whilst a few deals are still around.

My 2nd FP course is set in the diary, starting Weds March 8th at the new time of 7.15pm.  I changed it as after last weeks debacle of traffic backed up everywhere, I thought the 2nd intake culd need extra time especially as roadworks around Broadmarsh start to kick in.  For more info scroll down the page.  Apologies for the grainy image it didn't look like that when I created it.

DON'T LET SCIATICA BE A PAIN

Back pain is something most of us have suffered with at some point in our lives, but this week I was presented with a client who had sciatic pain, and then a lady at the checkout at Sainsbury's was telling me her husband had it and could I help.  I ended up the next day going back with a sheet of exercises, some of which are included here, but in case you're not sure what Sciatica is, here's a bit more info.

Sciatica is a common complaint caused by the compression or irritation of the sciatic nerve.  This nerve is the longest in the body and runs from the pelvis, through the buttocks, travelling down the legs to the feet.  It can be caused by a slipped disc, pregnancy, degeneration of the vertebral discs or in the case of my client, an imbalance of her shoulders following 2 operations, leading her to over compensate with her lower back.

Common symptoms of sciatica include;

• pain in the buttock or leg, made worse when sitting
• burning or tingling down the leg
• weakness or numbness along the leg
• a constant pain in the buttock
• a shooting pain down the leg

Sciatica usually affects only 1 side of the body, with pain spreading from the lower back, through the buttock, down the leg and frequently as far as the toes. Sciatica can be made worse is the sufferer is overweight, inactive or sleeps on an overly soft mattress.  In most cases, the condition lasts only a few weeks, before the inflammation subsides.  As with my client, massage can prove an effective tool in reducing the pain of the condition.  After 1 treatment, she could notice a marked improvement and is returning this week for another session.  Massage to the lower back, buttock region and leg, helps reduce the pressure on the sciatic nerve, thereby reducing the pain the sufferer is experiencing.


In addition, there are some stretches that can be performed at home to improve the pain and offer some relief.  NB, never overstretch or force yourself into a stretch, listen to your body and go as far as it is able without causing pain.

Til next week, be happy
MB

PILATES & ANXIETY

As January comes to an end I found myself thinking that the month wasn't as bad a Januarys usually are;  no snow, been relatively dry if chilly, got plenty of exercise in, my classes have been fun to teach, work has picked up and I gained a new corporate contract so all in all (if you excuse Trump be inaugerated) it's been a bit of a winner.  Can you say the same?  Let's hope this trend continues if we are all off to a good start.

I also found an article on twitter that I'm editing to allow you to read where Pilates is being touted as a great thing to try/do to alleviate depression, OCD and anxiety.  As a sufferer of the latter over many years, I have found myself less on a knife edge of emotions this month so could my weekly class be doing me a world of good too?  Read on, and let me know your thoughts.


HOW CAN PILATES HELP WITH MENTAL ISSUES

At times when life starts getting us down and we find it hard to cope or complete normal everyday tasks, when emotions and feelings weigh us down, suffocate us with their intensity, it's when we reach this pint that we either block it out and carry on hoping it'll all go away, go to our gp and get prescribed with an array of baffling named drugs that merely mask the problem rather than addressing it.  What if there was a 3rd option.

It has been known for years that physical exercise does wonders for the health of the mind but not everyone wants to or likes to jog, do a boot camp or circuit or some equally tortuous activity.  However,  Pilates is a system of customised exercises using specific apparatus, designed to boost the physical strength, posture & flexibility with the main aim of enhancing a clear mental workout. This system of physical exercise and mental relaxation was introduced in the 20th century by a German physical-culturist,Joseph Pilates. This form of mental awareness was first named Contrology by the pioneer but later named Pilates in honour of the creator, Joseph Pilates.

Pilates has been widely used by many of the gone generation and up to date still rocking the depression therapy and psychology. This relaxation exercise has been found very helpful for people with complex depression, despondency, and tension since it promotes endurance while developing core strength. With other physical exercise forms concentrating on clearing the mind, Pilates will help to actually ease and bring comfort and contentment within the mind’s environment.  Performing Pilates exercises, you massage the muscles, while gaining muscular strength, you’ll also be relieving muscular tension within your anxious body. Through this series of exercises, you are definitely relaxing your mind; thereby making a better and fitter you.

Pilates helps relieve depression in a number of ways and this improves your moods and way you interact with the world on a daily basis. Being a bit mildly strenuous, it releases the feel good hormone, endorphin which keeps the body stronger, relaxed and healthy. Endorphins interact with special receptors within the body to reduce any form of pain perception.

Once we hit depression, we feel the lowest point of our inner selves; self-esteem comes to an agreement with our negative thinking. This is a point where you feel like you're losing control of life, and this feeling is far from that which can trigger a fake smile. With Pilates, you have all that takes to be in control of your physical and mental strength.

Pilates requires you to concentrate on the exercise and it's correct execution,and over time this can rejuvenate the mind & restore the spirit. Any depression can be overwhelming, but once your body is performing optimally, that’s the time you are to appreciate the tactical, elegant and active Pilates moves. Pilates allows your busy brain a mental nap & allows every depressed individual the ability to organise their priorities and think clearly about whichever the horrible situation in their lives.

Never let depression and anxiety get the best of you in this life where anything can be a headache. Having a positive mindset is enough to drive and get your life back on track. Pilates works best with practice and gives you the power to be in control of every aspect of life.

The current Pilates 6 week course is in full swing with more planned for after it finishes.  If you are interested, please don't hesitate to get in touch.

Til next week, be happy