STOP Cronic Back Pain!!

Do You Or Someone You Know

Suffer From Cronic Back Pain?

Find Out Why

Pilates

Is Just What The Certified Pilates Teacher Ordered!

 

 

How Can Pilates Help My Cronic Back Pain?

Pilates is a particularly good exercise for many people with back pain as it is designed to strengthen the deep abdominal and pelvic floor muscles, which provide support to the back. It has been found to reduce chronic back pain and the disability associated with back pain. The Neutral Spine position taught in Pilates is used as the most functionally ideal or “perfect” posture for our bodies. The strong focus on core (deep abdominal) strengthening creates stronger support muscles for the spine.

The Reformer Makes A Dramatic Impression When

You First See One

And An Even More Dramatic Change In Your Body

When You Use One!!

 

 

Why The Reformer?

The Reformer offers all the benefits of Pilates including overall strength, flexibility, coordination, and balance. These things, in turn, lead to daily life improvements like better posture, graceful and efficient movement, and for many, relief from pain associated with physical imbalances such as back pain.

What Is The Reformer?

It is a bed-like frame with a flat platform on it, called the carriage, which rolls back and forth on wheels within the frame. The carriage is attached to one end of the reformer by a set of springs. The springs provide choices of differing levels of resistance as the carriage is pushed or pulled along the frame. The carriage has shoulder blocks on it that keep practitioners from sliding off the end of the reformer as they push or pull the carriage.

At the spring end of the reformer, there is an adjustable bar called a footbar. The footbar can be used by the feet or hands as a practitioner moves the carriage. The reformer also has long straps with handles on them that are attached to the top end of the frame. They can be pulled with legs or arms to move the carriage as well. Body weight and resistance of the springs are what make the carriage more or less difficult to move. Reformers parts are adjustable for differing body sizes and different levels of skill.

How Do I Use It?

A wide variety of exercises are done on the reformer to promote length, strength, flexibility, and balance. Most Pilates reformer exercises have to do with pushing or pulling the carriage or holding the carriage steady during an exercise as it is pulled on by the springs.

One of the best things about the reformer is its versatility. Exercises can be done lying down, sitting, standing, pulling the straps, pushing the footbar, perched on the footbar, perched on the shoulder blocks, with additional equipment, upside down, sideways, and all kinds of variations. In other words, the reformer can train many parts and dynamics of the body in many different ways with just one relatively sleek piece of equipment.

How Often Should I Practice Pilates? 

If you are new to Pilates and you sign up for one of our Beginner level classes this week; ie: I Have Issues or Back To Basics, that’s 100% more than you were doing last week, and that’s AWESOME!! In my experience, once a week can help supplement your other physical activities. BUT…Pilates 2-3 times a week is enough to start seeing noticeable changes.  So, in about 10 sessions broken down into 1-3 sessions a week consistently, a Client will see a change.

*Of course, the results a Client sees from Pilates varies depending on the individual*

We have to take into consideration how active the person is prior to Pilates, whether or not they are involved in any other physical activities, and/or existing injuries. Really, the best tip to new Pilates Clients is to make Pilates a HABIT and create your very own GOALS!!

These two things will effect how you perform each exercise. To gain the best results from Pilates, it is also a matter of committing to focusing on multiple things during the exercises in class such as the coordination, control, and to breath. Pilates, if a regular routine, should translate into every day activities because it builds a body awareness, strength, and flexibility.

 

 

By Implementing These Techniques Into Your Everyday Life, You’ll..

Begin To FIX The Problem At The CAUSE

Rather Than Only TREAT The SYMPTOMS

 

 

6 Exercises For Lower Back Pain

1. Pelvic Tilt or Imprinting

2. Chest Lift

3. Supine Spinal Twist

4. Hamstring and Hip Flexor Stretch

5. Roll Backs

6. Kneeling Arm and Leg Reach

Schedule Your Class Or Private Session Now

As always, it is recommended to consult your doctor or specialist before beginning a new exercise program if you do suffer from LBP. Depending on the cause, some exercises may not be advisory. In some cases, it may also be necessary to be under the supervised guidance of a qualified Pilates instructor.

Multiple Sclerosis, Pilates & Stretch Therapy

What Is Multiple Sclerosis

 MS is a chronic neurological disorder in which the immune system apparently and inexplicably attacks the protective myelin sheaths surrounding nerve fibers in the brain and spinal cord. Sclerosis refers to the plagues, or scars, that can form at the site of destruction.

Treatment

Conventional Medical Treatment

includes drugs aimed at lessening frequency & severity of attacks, thus slowing progression & decreasing potential of permanent damage to the central nervous system. Additionally, drugs may be prescribed for chronic symptoms such as depression and pain. 

Alternative Therapies

are aimed at a holistic balancing of the body/mind. Akind to a “well-being”approach for addressing body, mind,& spirit. This is essential to combating the effects of the disease, some believe.

Self-care is thought to be helpful as well. A few examples can include, but are not limited to, a daily routine of pilates or yoga, meditation, and attention to diet. Some dietary supplements have been found beneficial.

Massage & bodywork are among alternatives recommended by the National Multiple Sclerosis Society (NMSS). Though research in these areas is minimal. It has been found massage therapy/ human touch, lowered anxiety, improved depressed mood, & increased self-esteem & body image in some individuals.

More eclectic approaches in treatment & therapy are:

•Muscle Energy Techniques

•Passive-Positional Muscle Release

•Fascial Release Techniques

Pilates

involves precise moves & specific breathing techniques. It is great for strengthening and toning your abdomen & pelvis. Pilates also helps us maintain good posture. With that being said, a strong mind/body connection is inevitable. That alone, is reason enough practicing pilates helps those with MS. By increasing core stability, maintaining a standing balance isn’t as daunting as it could be, without a strong core.

A person with MS will, at some stage in the disease, have times when his or her body doesn’t respond to what the brain is telling it to do. In some instances, one may be incapable of feeling things clearly, or even at all. Just by having a CPT put their hands on the client… where his or her body is in space… seems to prove very important. Afterall, it’s much better than not being touched at all.

Fascial Stretch Therapy

as stated in my last post, is the practice of improving  the mobility of one’s nerves & the flexibility of his or her muscles & fascia by focusing on the fascial lines that connect through & wrap around muscle, nerves, organs, &  just about everything else in your body. The FS Therapist’s goal, by using specific techniques, is increasing the blood flowing to the body & brain; more energy is flowing down the spine, to the spinal column… giving the individual more energy & allows them to move easier. All while aligning the whole body, working on structural balancing & releasing spasticity by using flexing & range-of-motion work.

Fatigue is often stress-related, so massage & Stretch therapy are very effective in helping people relax and de-stress.

Awareness exercises & movement can help clients learn to pay attention & to feel more in their body.

Gaining confidence in knowing one can do something, is extremely beneficial when suffering from chronic illness, because, like many others, this disease deprives the individual of feeling in control.

 

What Is Planter Fasciitis

(Foot Arch Pain)

 

Plantar Fasciitis (PF)

consist of a gradual onset of pain under the heel which may radiate forward, into the foot.

Symptoms

There may be tenderness under the sole of the foot & on the inside of the heel when pressing in. The pain can range from being slightly uncomfortable to very painful depending on how badly it is damaged.

Treatment 

In order to successfully treat the issue, allowing the tissue to heal one must:

Unload pressure on the PF

Prevent the arch of the foot from tightening

Have a splint or tape

Deep tissue massage techniques

Foot Corrector

 

Most Likely or Possible Causes

  1. Tight Calf Muscles
  2. Improper Shoes
  3. Long Distance Running
  4. Age
  5. Exercising On Hard Terrane
  6. Body Weight
  7. Excessive or Extended Periods Of Time Standing

 

Exercises

Stretching the plantar fascia & the calf muscles are important exercises. Although resting the foot may reduce pain & inflammation, if part of the cause is tension in fascia. It will NOT  however “fix” the problem; in fact, the injury is likely to recur.

The Plantar Fascia Stretch is done by first rolling the foot over a ball, stretching underneath the foot. Then, pull the foot & toes upwards aiming to feel a stretch in the arch of the foot.

The Foot Corrector Works Much Like The Ball

Foot Corrector

Calf Stretches are effective & can be done 3 to 5 times a day; hold the stretch for no more than 30 seconds. (This should be done pain free)

 

 

 

Standing Wall Lunges Help Stretch The Calf Muscle In This Assisted Stretch Technique