Pilates can Help with Sciatic Nerve Pain

It's not always possible to prevent sciatica, but practicing a few good habits can play a key role in protecting your back.

 

Exercise in general is good, but Pilates is excellent in helping bring balance to the muscles of the back, hips, and abdominal muscles to realign the body.

sciatic-nerve-pain.jpg

A Pilates session

will teach proper body mechanics to support the body in sitting, standing, and walking.

Functional exercise improves posture, and good body mechanics, which are important to keep your back strong and healthy and reducing the risk of sciatica. 

  • If you stand for extended periods, rest one foot on a low stool or box from time to time. Pay special attention that your hips stay level when doing this.

  •  When lifting heavy objects, bend at the hips and knees making sure to keeping your spine straight and your abdominal muscles pulled in.

  •  Always hold the load close to your body and avoid lifting and twisting at the same time.

  •  Try to maintain a healthy weight

  •  Sit in an upright correct position

 

How do you manage sciatica? Do you know any other exercises or tricks for dealing with sciatic nerve pain? Tell us in the comments.

Garbanzo Bean Health Benefits

With origins in the Middle East, garbanzo beans have become a global food – the most popular of all legumes, according to the University of Arizona.

Whether you toss them into salads, process them into hummus, or roast them as snacks, garbanzo beans (chickpeas) make a smart addition to your diet no matter what your age, They are great for kids lunches too!

For vegetarians and those trying to eat less meat, garbanzo beans supply lean protein, including the essential amino acids needed for muscle building and maintenance.

These hearty beans provide a wealth of nutrients that support good health.

Try P/oP’s favorite recipe below for

Garbanzo Bean ‘Tuna Salad’ style

deryn-macey-508324-unsplash.jpg

Photo by Deryn Macey on Unsplash

Vegan Garbanzo Bean Salad, Tuna Salad style

What you’ll need:

Garbanzo beans, 1 -24oz can or 2 -14oz cans, rinsed and drained

2 Celery stalks, diced

3 Persian Cucumbers, diced

2 Green Onions, chopped

2 Cups Cherry Tomatoes, sliced in half

1tsp Dill weed, dried or fresh, add more to taste as needed

4  Tbsp Vegan Mayo or regular mayo

3 Tbsp Mustard, regular, Dijon or Brown (your choice or mix & match)

2 tsp Rice Vinegar

In a large bowl add the drained garbanzo beans and mash with a fork leaving the mixture slightly chunky to resemble tuna chunks.  Add all the remaining ingredients and stir well to incorporate ingredients.

Add salt & pepper to taste as needed. Serve with Pita bread, sandwich style or scoop over a bed of chopped kale or mixed greens.  We love adding avocado chunks too.

ENJOY!

VOTE P/oP for Best Pilates Studio 2019!

Please take the time to vote for you favorite Pilates Studio.  ( hint.. hint..)

Don’t forget to also vote for your favorite coffee houses, restaurants, etc.. Any businesses you support would appreciate your vote of confidence.

You can vote online at https://www.pasadenaweekly.com

Or if you prefer you can cast your vote at our studio, we have printed forms for your convenience.

If you missed our blog on Friday with Abby Hanson and her upcoming class with the Yamuna Balls please go on the website and check out further information. Abby is now available for private Yamuna sessions. Look for group classes coming in September.

August and September tend to be the hottest months here in Southern California just a  reminder to stay HYDRATED and use lots of sunscreen if you will be outdoors.


Read more

Is Your Workout Working

July marks the mid-year point that causes us to pause and reevaluate our workout commitments.

Are you where you want to be?

Here are some tips  to help you stay motivated to rethink and  make it through your workouts.

  • Think back on why you started in the first place and the results you wanted

  • Ask yourself if you really want to start all over again because you slacked off on your workouts.

IMG_0611.jpg
  • Ask yourself if you’ll regret in any way not working out. Feeling good about what you do is important.

  • Try a variety of workouts to achieve results and avoid boredom.

  • Take Group fitness classes to keep motivated. Look forward to seeing the other participants and instructor. The energy of the group can keep you going in the moments that you want to quit.

Photo by  Geert Pieters  on  Unsplash

Tell us how do you stay motivated to exercise and how do you  make it through tough workouts?

 

Thinking about starting Pilates?

No matter how uncoordinated you might think you are, or how insecure about your age and body…All of that is about to change with Pilates.

Doing Pilates properly is about awareness of the tempo and flow of the routine and how one movement blends into the next.

How badly do you want to do this?

IMG_1156.jpg
  • You’ll be developing and strengthening your “powerhouse” abdominal core to support everything you do.

  • You will be keenly aware of the parts of your body that are weak and need to become more flexible.

  • You will also notice a vast improvement in your overall sense of well-being.

  • You’ll feel rejuvenated after only your first workout.

The more you want to do Pilates, the greater and more satisfying your experience will be.

Let’s do it!

Drop-in Group Reformer Classes

Mondays, Wednesdays & Thursdays 6 & 7pm

Diamond Down

Pilates Exercise Tips for Strong and Healthy Shoulders

  • Have you ever injured your arms and shoulders?

  • Do carry stress and tension in your neck, upper back?

  • Do you ever notice your shoulders hiked up around your ears?


    It’s not surprising that so many people these days experience one, or all of these shoulder issues.  To maintain our erect human posture we have two options – good core support, or overuse of our arms and shoulders to try and hold us up!

Think of it this way…  You are either like a coat on a hook (shoulders up), or a circus tent with a tall pole up the center and the edges sloping down (core support & shoulders down).  Being like a coat on a hook means lots of neck and shoulder tension.  You might experience more headaches, or be prone to shoulder injuries and rotator cuff problems.  The good news, things can change quickly with the right body awareness, exercises, and improving your posture.

So the first important tip for strong healthy shoulders is to strengthen your core.

  •  The stronger your abs and back are to help keep you sitting and standing with tall posture (like a circus tent) the more your shoulders can relax.

  • But just relaxing your shoulders may not be enough.  Some active work to pull them down away from your ears may be necessary.  One of my favorite cues for strengthening the lower trapezius muscles (the muscles that help to pull the shoulders down) is “Diamond Down.”

TRapezius.jpg

The Trapezius

muscle is a broad diamond shaped muscle that has fibers running in three different directions. The upper fibers elevate the shoulders. Middle fibers assist in pulling the shoulder blades together, and the lower fibers draw the shoulder blades down.

Generally speaking, the weakest and most important action for shoulder support and stability is the downward action of the Trapezius, thus my cue of “Diamond Down” when preparing to do any exercise that involves using the shoulders and arms.

Benefits of Strengthening the Lower Trapezius Muscle with “Diamond Down”

  • It places the shoulder joint in a more optimal place for movement of the shoulder and arm during exercise.  Better movement improves strength and flexibility and reduces risk of injury.

  • It provides the counter-leverage  necessary to lengthen and open joint space for the upper thoracic spine, neck and head, which means improved posture and upper spine mobility.

Tips for Practicing “Diamond Down”

  1. Start Standing with good posture and core support.  The upper spine should be slightly curved in its natural position so that the shoulder blades can lay flat on the back.  Just let the arms hang by your sides.

  2. Inhale breathing into the back to lift the ribcage and lengthen the spine, Exhale and from the bottom tips of the shoulder blades and draw the “Diamond Down” gently pulling the shoulder blades down towards the back of your waist.

  3. Repeat this three times,  lifting the spine higher, and deepening the “Diamond Down” contraction. Then release.  Repeat your “Diamond Down” exercise 3-5 times as a warm-up exercise before any other Pilates or gym exercises.  Or do it as a stand-alone exercise a couple of times throughout your day to remind you to keep your shoulders away from your ears!

What to Watch For

  • Be sure as the shoulder blades only pull down, that they don’t pinch together, but stay flat on the ribcage.

  • Watch your posture, allow the blades to move, and keep the rest of the body still.

  • Make sure the lower abdominals are lifting for core support and remain lifted while you draw your “Diamond” down.

Get More Core

Good Pilates exercise techniques makes a healthy body.  If you have a weak core, chances are your shoulders like to be hiked up around your ears.  With a strong center it’s much easier to improve shoulder mechanics, reduce joint pain, and maximize your Pilates workouts.  Doing the right exercises to strengthen your abdominals and back, along with practicing your “Diamond” down shoulder blade cue and you’ll be off to a great start for developing strong and healthy arms and shoulders with any and all of the exercises you do.

 

 © MMVIII-MMXIII, Aliesa George and Centerworks©. Used by Permission. Originally posted on Centerworks.com.

 

Source: http://www.centerworks.com/pilates-exercis...

Energy Healing Bodyworks

Treat your mind and body with the regenerative balancing powers of this energy healing therapeutic massage by our certified Massage Therapist,

Phillip Hwang

2yin-yang-2102215__340.jpg

Originally from Taiwan, Phillip grew up in a holistic environment that used natural healing as a means of staying healthy. His mother played a main part in keeping the family well though acupressure and traditional Chinese medicine.

As part of his discipline in the martial arts, the master he studied under taught his students the importance of healing oneself through meditation, self-care, and massage. His integration of both Eastern and Western modalities, along with a practiced knowledge of the human anatomy, allows Phillip to perform therapeutic massage for all aspects of healing and helps clients maximize their results and recovery time.

Practicing these holistic healing arts helped Phillip develop into the healer he is today.

Treat your mind and body today and book an appointment call Phillip at: (626) 705.4226

  • 60 minutes $100

  • 90 minutes $140

  • 120 minutes $180

Workout Motivation

Motivation Boosters can be difficult to tap into…

motivation_pawel-czerwinski-724839-unsplash.jpg

Try these 5 green light tactics,

now; Whatever the reason, they can help you continue or even start exercising when it feels impossible.

  1. Invest money. Money has a way of changing your perspective because no one wants to waste it. Think of it as the best kind of investment—in your health. Start small and grow into group or duet classes that are cost savings.

  2. Schedule it. Setting and maintaining a consistent exercise schedule turns it into part of your day. In other words, prioritize working out as if it were a doctor’s appointment, no skipping allowed. Just remember that it’s important to make a schedule that’s realistic and can be maintained.

  3. Add Variety. If you dread your sweat sessions, get creative and try something new. It could be that you just haven’t found your workout motivation sweet spot yet. Love cardio? Look into spinning or boxing. Want to tone, strengthen and tighten? Try a Pilates class.

  4. Workout with a Partner. Working out with a friend creates accountability—it’s harder to bail when you know you’ll be letting someone else down by not showing up. Bonus: research has shown that exercising with a partner can push you to work harder during the sweat session, and it’s bound to be way more fun, too.

  5. Treat yourself (post-workout). Choose something to serve as a reward after working out (skip the ice cream). Think along the lines of a warm shower followed by a great face mask, or bigger treats for hitting specific goals.Think of something that really resonates with you, personally, that makes you proud of keeping your focus and working towards those bigger health and fitness goals.

Featured Photo by Paweł Czerwiński on Unsplash

Duet Sessions

Duets are more individualized attention than a class but the fun of having a buddy, duets are an economical way to get a lot of personal feedback on your Pilates practice.

DuetIMG_1876.jpg

Having a partner is not only fun but also helps to keep your practice on track!

If you don't have a partner in mind, contact your instructor or our front desk for help in finding one. We always keep a list of clients looking for duet partners.

Real Pilates, Real People, Real Stories

Throughout the years we've heard people tell us how the benefits of Pilates have changed their lives - sometimes dramatically. We think you should hear them, too…

D. Parks: Pasadena, CA

I’ve seen a wonderful change in how my body moves since I started Pilates. Over the years my workouts consisted of walking and my yoga practice  but I have never been athletically inclined. But now I’ve seen a major increase in the coordination of my body – Pilates has improved my posture and basically changed my muscle structure.

When people ask me why I do Pilates I tell them that it’s a great way to build toned muscles with little to no impact on your body. You can even get some cardio exercise with no joint impact. In addition, I’ve never had a dull class. There are so many exercise and so much variations – its just always fun.  And, I love how I feel after a class! Thanks Maria!

gallery5.png

How has Pilates changed your life? Share your success story…We’d love to hear from you on our comment section or email us at info@pilatesofpasadena.com.

 


 

Workout Dedication

it’s not always easy to stay focused to your workout practice but here at P/oP we are dedicated to you and your practice.

quote_IMG_1834.jpg

Our studio promotes physical and mental well-being through tailored exercises in both private and group classes. Call (626)765-6500 or email us to schedule an appointment with one of our wonderful instructors today!

P/oP has certified instructors who work with clients of all ages and abilities including handicapped, athletes, young adults and seniors.