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Pilates is power

After all of this isolating and maybe too little physical activity, it might be time to give your core muscles more attention.


One of the safest more effective core exercises is the Pilates Bridge

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides. Tighten your buttocks, then lift your hips up off the floor until they form a straight line with your hips and shoulders. Hold. Return to the starting position. Repeat 10 times.

Your core muscles, located throughout much of your trunk, are the key to supporting your lower back and helping you stand, get out of a chair, bend, lift, and maintain your balance. So regular maintenance and tune-ups of the core muscles are important.Your core muscles provide stability for the moving parts above and below them — the mid-back, or thoracic, spine that helps you twist and turn, and the hips that move you up, down, back, or forward.Generally speaking, the core starts at the lower rib cage and extends to the buttocks. Core muscles in the abdomen include the long rectus abdominis muscles in the front; the external and internal obliques on the sides; and a wide, flat girdle in front called the transversus abdominis. In your back, a group of muscles called the erector spinae help you stand up tall. The gluteal muscles in the buttocks help you extend your leg, push off from a starting point, walk, and climb stairs. And in the pelvis area, the iliacus and the psoas muscles enable you to lift your legs and remain stable while standing; and the quadratus lumborum, a long muscle on each side, helps you bend to the side and back.

In the old days, sit-ups and crunches were the go-to moves to keep your core muscles in good shape. But those exercises are not as effective as we once believed. They strengthen only a few muscles, and they pose risks for older adults. They’re dangerous because you’re pulling on your neck. And they don’t train your core. They train the hip flexor muscles. If those muscles get too strong, they pull on the lower back and contribute to back pain.

Since we still can’t have an in-person Pilates classes, sign up for a zoom class.Start or continue your Pilates with the physio.It may be recoverable by insurance. Call,  text or click below to book a lesson. Pilates is an umbrella treatment under Physiotherapy so it is an essential service and still available during lockdown.

Integrative Medicine and Healthcare

As part of a the world wide movement to integrate medicine and healthcare for better outcomes, economics and equality for all, Pilates Manitoba initiates local activism, is the founder of the Alliance for Pilates in Healthcare and supports the National Centre for Integrative Medicine. Here is an interesting article about the future of integrated medicine, oncology, psychotherapy, healthcare and body centred therapies.

Click here to read an article by HRH Prince Charles on the future of integrated medicine and health care.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8004332

intenSati Uplifting Exercise

Welcome to your June leadSati series!

This month’s series is about upgrading the quality of our mental, emotional and physical well-being so that we can upgrade the experience of our life.
The experience of our life is based off of how we speak about our life and for any area of our life in which we wish to create change, we must first identify our set-point. If we feel stuck on money or relationships, how do we view that area? What do we think or say is possible for us? The words we use and the attitude we hold around that life area determines our set point and it’s our set point that determines our state of being and informs our current reality. So, if we want to create change, we have to know what our starting point is and then begin the work to separate the emotional connection or story from the situation itself. And, one of the easiest ways to separate the story from the situation is to find the good within the situation because it changes everything.

You’ll find an invigorating cardio series that will allow you to let go of what you no longer wish to experience so you can choose the life you want to live.. You’ll also find a soulful cool down sequence designed to further help you let go, as well as a closing meditation that will help seal all of this month’s work in.

This month, what’s good? What’s going well? And, where can you celebrate your ability to choose what you think, say and do?

WED 6 pm
FRI 9:30 am

MELT Method for Mind & Movement Stress

Sometimes your body whispers, sometimes it screams, right? Whatever the volume is at right now, if you’re feeling kinks through the shoulders, around the spine, or neck—listen. And respond with this MELT class.

Release all that pent up stuck stress, tension, aches, pains, and inflammation with this incredibly accessible 30-minute class. Suitable for beginners but a blessing for any level, it’ll directly target woes in the upper back, spine, shoulders, and neck while acting as an indirect treatment to restore fluid flow in the lower body, too. You’ll enjoy a Mini Soft Ball Hand Treatment (which you can do standing if you need the extra support of a table), the Rebalance Sequence, Neck Release Sequence, and a few upper body length moves peppered in. This is truly an all-levels, any time, any day type of class.

MELT is not a myofascial lengthening technique. It is a neuro-fascial stabilization technique, bringing your nervous system regulators back on line for true stability, communication and feel good movement. Find out more about fascial fitness,  4th dimension of fitness, beyond bone and muscle and why you need to add it to your day!

PILATES IS POWER

Healing Shoulder Pain with Pilates stretches.
The shoulder is the body’s most complicated joint. It’s where the ends of the collarbone, upper arm bone, and shoulder blade meet. And it’s prone to arthritis (a wearing away of the cartilage between the bones), as well as tears or tendinitis (inflammation) in the rotator cuff — the group of tendons that helps you raise and rotate your arm. Shoulder pain can keep you from being able to raise your arms to get dressed, or reach up to a cupboard or out to a door.

But an easy way to stave off shoulder problems is to regularly stretch the muscles that support the joints. The muscles need to be long and flexible to stay healthy. You’re more vulnerable to injury when your shoulder muscles are tight and restricted.
Since we still can’t have an in-person Pilates classes, sign up for a zoom class.Start or continue your Pilates with the physio.It may be recoverable by insurance. Call,  text or click below to book a lesson. Pilates is an umbrella treatment under Physiotherapy so it is an essential service and still available during lockdown.

MELT Method for Mind & Movement Stress

MELT is not a myofascial lengthening technique. It is a neuro-fascial stabilization technique, bringing your nervous system regulators back on line for true stability, communication and feel good movement. Find out more about fascial fitness,  4th dimension of fitness, beyond bone and muscle and why you need to add it to your day!

Discover how your IT band & quads play a key role in keeping your knees and legs hydrated, happy, and pain-free.

No thesaurus necessary: Your IT band and “ouch” should not be synonymous. We’re firm believers you should never cause pain when working to get out of pain. This 25 minute class will teach you ways to prep your IT band by hydrating the calves, shins, and back of thigh— bringing benefits to the knees and the entire lower body. Suffering from shin splints? The Shin Glide & Shear is going to be your new bestie (but if you had a knee replacement, you might want to skip these moves).

Pilates is power

Stretching promotes flexibility and helps your joints maintain a healthy range of motion—and in doing so, also lowers the chances of joint and muscle strain.
But how often should you stretch? How long should you hold a stretch? And how many times should you do each stretch? Stretching is an excellent thing you can do for your health. Pilates offers simple, yet effective moves that can help you limber up for sports, improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain. Whether you’re an armchair athlete or a sports enthusiast.

MELT Method for Mind & Movement Stress

An ounce of prevention is worth a pound of cure. Consider this quick 15 minute neck and shoulder sequence.

If you have a tense upper back and neck, you won’t want to miss this sequence in zoom class.

Pencil in some prehab before your next yoga class, weight workout, or tee time. Prehab is the opposite of rehab—it’s about taking care of your body first and proactively working to prevent pain and injury caused by repetitive motions and postures (yep, even the repetition of your downward dog can be injury-inducing). We’ll work on the hands, upper back, arms, and shoulder blades, building up to two radically restorative moves—the Side Lying Arm Fan and Rib Side Bend. The combo will boost shoulder stability and strength while unwinding tension.

Arthritis

Arthritis can be distracting. Distressing. And disheartening. It can make you hesitant. It can frustrate you — and even prevent you from doing all the things you love to do. It is, quite literally, a pain.
The good news is that you can live — and live well — with osteoarthritis, the most common type of arthritis. You can get relief from its pain and its consequences.  
You’ll discover Pilates classes making a real and lasting difference and strategies that are helping men and women reclaim mobility and banish agonizing joint pain.

Pilates can be an alternative to joint replacement surgery and an adjunct therapy in conventional treatment plans.

Our instructors can suggest a host of things you can do on your own to make coping with osteoarthritis easier. You’ll be introduced to helpful tools, pain-relieving exercises and more.

There’s no reason to ache when you can act!

If you can’t have an in-person Pilates workout, sign up for a zoom class. Start or continue your Pilates with the physio.It may be recoverable by insurance. Call,  text or click below to book a lesson. Pilates is an umbrella treatment under Physiotherapy so it is an essential service and still available during lockdown.