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Pilates East Anglia

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The Thoracic Spine

February 2, 2018 by Pilates East Anglia

The Thoracic Spine

What? …..Where?……. Why? ….I hear you cry.

Ignore the Thoracic Spine and you might regret it later on.

ribcageWe talk quite a bit about the low back, perhaps this is due to the fact that so many people have aches and pains in the lumbar spine. We complain about sore necks and headaches and I definitely see people with problems around the shoulder joint. Could a lack of movement in your thoracic spine be causing some of your other problems?

 

Do you look in the mirror and see slumped shoulders or notice that it is an effort to stand up tall? Just take a look at the picture, everything that one of your ribs attaches to at the back, is part of the thoracic spine.

Things change over time, not over night. We just don’t notice that it is much harder to keep the chest spine is tree of life blacklifted when picking things up, or that a shoulder is a bit sore, so we stop moving it as far. Perhaps you had an accident and hurt a rib or two, they don’t hurt now, so its all better, right? Well actually no, you need to work to maintain the movement in the spine or regain it after injury.

job of spine to keep brain alertI talked about flexibility in the hips last week, the thoracic spine is probably next in line for needing good mobility. Something I notice often is my students lack of awareness of the back of the body (the spine), and if this student also has pain, a tendency to ignore it until it hurts exists. If we can’t see it, we tend to ignore it.

Our spines have great potential for movement – We should feel the joy of being able to bend forwards spine and segmentsand backwards, we should be able to bend to the side and twist enough to fix the leak under the sink.

Flexibility is being able to move all your joints with their unique differences through their full range of motion. If we stop moving an area because of injury, pain or perhaps we slouch when sitting, the area will adapt. Restrictions happen, this might even have an affect on your breathing. If the spine lacks movement, the ribs are going to lack motion. We move less as we feel more fatigued, our ability to focus, even our emotions can be affected. Because the decreases in movement creep up on us, we are blissfully unaware of any problems until something goes wrong, something breaks.

I am at a desk writing this. A desk that is far too low. As I was writing the paragraph above, I sat upright, guess what, it was an effort. I had a bit of a wriggle (technical term for flexing, rotating, side bending and most importantly extending) of the spine. It was a little creaky, clicky to start. I feel a little taller now, the other thing I noticed, I took a deeper breath. Gosh, what hope do you have if me, the person that has been educating people about movement for the last 20+ years can’t remember all the things spoken about in class.

The ribs attach at the front to the sternum and sweep around to the back of the body and join the spine. the ribs are the wings of your bodyThe spine should be able to move independently of the ribs and vice versa. We also think of our ribs as a cage, and quite rightly so after all it has the job of containing the heart and yes it needs to be stable to support the diaphragm in it’s job as the muscle of breathing. A dynamic cage or as one of my teachers Thomas Myers likes to call it “a rib basket”. A basket is both protective, but malleable at the same time, and to keep this malleability we need to move this area of the spine.

So check this out

Have a look at your posture in a mirror, front and side on.

What do you notice? Posture & spine

And now stand with your back against a wall.

  • What touches and what does not touch.
  • How hard or easy is it to get all areas to touch or even just to smooth the curves or lessen the gaps that are there?
  • Notice your height, the length of your waist and your neck.

postureGive your self a moment or two and take some breaths.

  • Where does the breath go, how full is the breath
  • What affect does it have on your neck, your shoulders?
  • Does your breath reach your tummy and pelvis?

 

Now try some of these movements.

I would suggest doing 6-10 repetitions of each. Try to only move as far as is comfortable. The movement should flow and aim to keep a nice easy breathing pattern going.Arm openings

Arm openings

 

 

Give yourself time to notice what moves easily and what seems a bit stiff or stuck.

Can you do something to ease this?

There are many joints in this area of the spine, especially when you include the rib connections to the spine and then the muscles and soft tissue around the spine and between each of the ribs.

seated spine twistIt might take a while for everything to soften, but as it does you should start to notice a reduction in the jerkiness of a movement.spine mobilitypilates mermaid

 

The quality and possibly the range will improve.

 

 

 

Once you have done the movements, go back to the check this out section.

What things do you notice?

“You are only as young as your spine is flexible”

Joseph Pilates

 

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Filed Under: Pilates East Anglia, Recent articles and testimonials Tagged With: back pain, posture, thoracic spine

Flexible hips…..Happy spine

January 22, 2018 by Pilates East Anglia

hips & spine

FLEXIBLE HIPs…..HAPPY SPINE

 Could the limited movement in your hips be the cause of your back pain?

A lack of movement, sitting down all day at a desk, an old injury, even limited movement at the ankle can all play havoc with your hips.

Tightness or limited flexibility in the hips can lead to improper use of the spine. Many people suffer back pain, it is said 80% of the population will have a back problem at least once in their life. For most this is non specific, with no primary cause as the reason.

Could lack of mobility around the hip joints and a lack of strength in the muscles supporting the pelvis and hips be the reason your back hurts?

Common things noticed when people come to us with back pain are

  • Poor Posturepelvis
  • A lack of flexibility around the hips
  • Imbalances in tone in the soft tissue supporting the hips
  • Decreased body awareness

The deep ball and socket hip joint is strong and injuries here or imbalances in the tone of the soft tissue will often show up as a problem somewhere else. This somewhere else regularly seems to be the low back.

The hip joint has a big range of movement, you can sweep the leg around in quite a big circle, and a healthy hip when the foot is grounded can move quite a bit.

Try it for yourself.

Some kind of symmetry here, may also lead to a stronger Pelvic Floor. Many muscles and ligaments surround the area, connecting, and transferring forces and information up and down the body. If something becomes tight or injured, these forces are not distributed in the same way, and your back might start to do more than its fair share of the work!

mermaidPerhaps you sit at a desk all day, or drive long distances?

You just forget to stand up and stretch. Maybe you ran a little too far and had a niggle in your hip that eventually went away but you didn’t go back to your original running pattern?

The muscles and ligaments around the joint adapt, reducing the range of movement. A lack of movement leads to reduced strength in the muscles supporting the joint. Over time this reduced range and strength mean the forces get distributed differently, possibly further reducing our hip flexibility. Now every time you get up from your desk, out of the car, or go for a walk, instead of the hips being open and lubricated and the pelvis responding, your back has to take on more work!

I have noticed many of my clients are unable to sit like the photo. Is this you?

Simple things that might help.

  • Becoming aware of your posture.
  • How easy is it to stand up?
  • Do you notice tightness or strain anywhere?

These might be the key areas that you need to stretch or strengthen.

shoulder bridge

Hip Rolls or Bridging can help to open the front of the hip, strengthen the muscles at the back of the hip and massage the spine. Doing this exercise should free tight or restricted areas. You might not be able to move very far to start with.

 

 Can you draw your knees into your chest? How far and what does it feel like?knees hugging

 

This stretch is to stretch the glutes and can help to free the hip.hip stretch

 

 

 

 

hip flexor stretchThis stretch to release the hip flexors can help to free the front of the hip

 

 

Can you move into all these positions?

back stretchWhat does it feel like to sit on your heels?

How does the spine feel as you curl it?

What do you notice in the hips and back as you move into spinal extension?

 

Remember movement is one of the best gifts you can give your body.

 

 

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Filed Under: Blog, Recent articles, Recent articles and testimonials

Barre Pilates Eye Free Taster

January 13, 2018 by Pilates East Anglia

Barre Pilates – Free Taster

Want to try a Barre Pilates session? don’t miss our free taster session, come along, bring a Barre Pilates Emma Hodsonfriend but remember to book first.

  • Do you want to tone your legs and bottom?
  • Do you need to add some cardio and burn some calories?
  • Love the principles of Pilates, but want to add something extra?
  • Do you suffer with low back pain, have little niggles, stiff joints?
  • Do you want to start to exercise, or returning after injury or surgery?

We have just the classes for you. Pilates Barre, a very invigorating workout to help tone the legs and bottom. Sculpt, tone and see results. Beginner Pilates Mat class, learn the basics of how to move safely as you exercise.

Improve your posture, look good, feel better.

Places limited. Booking essential

Please call or email Fiona 07767 384983 fiona@pilateseastanglia.co.uk 

Venue

Eye Community Hall

Tuesday 1.30-2.30pm

Free Taster session 23/1

7 week course 30/1

Pilates Barre class

 

 

 

 

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Filed Under: Blog, Recent articles and testimonials

Mumilates

December 27, 2017 by Pilates East Anglia

Pilates for you and your baby

A Safe Effective Approach to Rebuilding Your Body Post Delivery

Are you a new mum looking to get back in-shape? Not sure how you can fit it into your baby’s routine? Well why not bring baby along?

This class is specifically designed for you to bring baby along.

Pilates is a great way to help strengthen, tone, and stretch tired achy muscles – improving core strength, toning abdominal muscles and helping to build pelvic stability post delivery and allowing you to safely return to exercise.

This class is designed to allow you to bring baby along while you exercise, Sessions are 60 minutes long. Babies may be included in some exercises, but this is a the discretion of the instructor.
mumilates lunge exercise

 

Mums are asked to bring along a blanket for baby and some toys if needed.

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Filed Under: Classes, Mumilates, Recent articles and testimonials Tagged With: Pilates with your baby

Barre Pilates

December 2, 2017 by Pilates East Anglia

New for January is Barre Pilates

We are very excited to have Emma Hodson on board with us as the PEA team grows.
We have some great new classes for you in Suffolk & Norfolk, including the exciting Pilates Barre classes.Barre Pilates Emma Hodson
Barre Pilates, a fun class incorporating Ballet inspired strength moves at the Barre to upbeat music.
Using small movements, creating long lean muscles and a beautiful ballerinas posture,
Barre Pilates is perfect if you want to strengthen legs and thighs and to lift and tone for a perfect peachy bottom!
This class is guaranteed to leave you feeling strong and invigorated!
Pilates Barre
Contact Fiona to book a space:
fiona@pilateseastanglia.co.uk  07767384983
Check our timetable HERE for classes near you.

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Filed Under: Classes, Pilates, Recent articles, Recent articles and testimonials Tagged With: Barre Pilates, Norfolk, Pilates, Pilates Barre, Suffolk

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