Pilates For Posture

Core training has become a hot topic in today’s fitness and health field. With advent of many activities that promote core strength and development like yoga and Pilates, the issue of core training has taken the limelight. The core is mistaken by many as the abdominal muscles. While this is not an entirely wrong statement, the term “core” is used to indicate a collection of muscles that are crucial in stabilizing the body and allow it to perform many movements. The core is composed of muscles in the hip, pelvis, abdominal, and low back area. The core is important because it stabilizes balances the part of the body where the center of gravity is located and where every movement begins. Because of its importance, a healthy core may lead to improvements in one’s overall health.
Having a healthy core may bring many health benefits. People who have weak cores are prone to chronic back pain and posture problems. A well-developed core on the other hand, may help prevent injuries and other ailments because of stronger muscles that may support the spine, pelvis and shoulder joints. Strong core muscles can handle certain joint tension that may lead to back and joint injuries. In addition, a healthy core may lead to improved posture strong because the  abdominal muscles support the spine. Proper elimination of waste products is also a benefit of strong core muscles, because the pelvic floor muscles are part of it. If the pelvic muscles are weak, they cannot contract properly and result to improper bowel functioning.
Because of the health benefits of maintaining a fit core, many people are have been including core training in their lifestyles. The good news is fitness many tools for core training are widely available. One of the most popular choice for core training is the fitness ball.  A fitness ball, also known as Pilates ball, stability ball, Swiss ball, and gym ball is made of elastic rubber which usually has a diameter of 14 to 34 inches. Instead of exercising directly on a flat surface, exercising with a fitness ball provides instability that create tension to the core muscles that aids its development.
Fitness ball exercises may aid in developing abdominal muscles by channeling the right amount of tension towards it. Studies show that doing core exercises on a fitness ball has been shown to improve balance in older individuals. Exercising with a fitness ball is a great core workout because of the instability of having to balance or center the body’s gravity while moving on the ball. In addition fitness ball abdominal exercises can promote weight loss by lowering the abdominal fats.
Regular core exercise coupled with nutritious diet are vital components of good health. Individuals who seek to improve their health should seek the advice of health professionals to maximize the effects of  exercise and healthy food regimen. Obtaining the right information from experts is important in improving one’s health. Good health is a lifetime journey and is one of the components of a  happy life.

Not everyone is made for high-level exercising. But you can become fit without bouncing around in a leotard, battering your joints. Forget all the huffing, puffing, lugging, lifting, and straining. Movement therapy is a gentle – yet effective – group of sports that include yoga, tai chi, and Pilates. Just don’t be fooled by their mild manner. These activities can whip you into shape without breaking a sweat.

All three have ancient Eastern roots and are merely different interpretations of the same principle: keeping your body and mind in harmony naturally leads to better health.

It wasn’t until recently that modern science confirmed the many physical benefits of yoga, tai chi, and Pilates. With them, you can improve your balance, flexibility, and strength – no matter what your age, weight, or fitness level.No Pain – but great gain

Yoga, tai chi, and Pilates are gentle enough for anyone to try. If you consider yourself in bad health or disabled in some way, you’re a perfect candidate for these movement therapies. You can ease into the programs slowly and set your own pace. It’s easy to stick with them and you’ll see improvement quickly.

Here are just some of the benefits you will get from these soothing approaches to fitness.

• When you were a child, tripping and falling meant just another minor scrape. But as you get older, taking a tumble can have serious and crippling effects. If your sense of balance is as bad as Humpty Dumpty’s,these are the safest forms of exercise for you.

Just like the trick to growing tomatoes is to keep the main stalk strong, the trick to great balance is to keep your core muscles strong. The bands of muscle in your abdomen, lower back, and buttocks are the center of strength and control for the rest of your body.

All three examples of movement therapy are relatively stationary,but because they strengthen your core muscles, your balance will improve quickly – preventing falls – and you’ll develop greater flexibility and strength. Soon you will be moving with confidence again.

• Tai chi and yoga are especially recommended for people with arthritis.Gentle yoga can improve arthritis in your hands, for example, and tai chi’s precise, flowing movements help keep your joints limber, relieve your pain, and keep you active.

• The dance-like stretches, poses, and maneuvers within each of these movement therapies will gently strengthen and tone your body. Pilates is especially good as a strength-training workout.

• Add yoga or Pilates to your exercise regimen if you need to improve your heart health.

• In today’s hectic world, it may be hard to squeeze an extra 30 minutes of exercise into your schedule – at least without feeling even more stress. The beautiful thing about movement therapy is that it combines stress relief with exercise, so you kill two birds with one stone.

All the activities – tai chi, yoga, and Pilates – are done slowly, with intense focus on proper breathing and posture. They all relax your body and calm your mind.

As you can see, you can boost your overall health with these joyful, health-giving movements.Things to know before you give it a go

Just to be safe, make sure that you take these precautions before starting any new exercise program.

• Get your doctor’s approval on your fitness plan, especially if you’ve badly injured your back, neck, knees,or shoulders in the past.

• The stretches, poses, and movements of these therapies should not hurt. If you feel pain, stop and check your technique before continuing.

• Pilates is the most intense of the three exercise forms. You may want to try one of the less strenuous programs first if you are out of shape.

• Be forewarned, you might get addicted to these calming sports.

Osteoporosis, also known as the “silent disease”, is characterized by low bone mass and decreased bone tissue. The bones become brittle, thin and prone to fractures, especially of the hip, spine and wrist. Risk factors for developing primary osteoporosis are being postmenopausal, Caucasian or Asian descent, family history, low body weight, little or no physical activity, and smoking.

Physical activity has been shown to have a positive affect on bone remodeling. Many people who suffer from osteoporosis mistakenly assume they will fracture bones with exercise and do not realize that regular muscle use and exercise actually protects their bones. Research shows that regular exercise actually increases and maintains bone density at any age. The Australian and New Zealand Bone and Mineral Society states physical activity may lower the rate of bone loss, improve muscle strength, and fitness can help lower the risk of fractures and falls among the elderly.

Osteoporosis changes the shape of the vertebral bodies (they become wedge-shaped) leading to Kyphosis, which means that curve of your thoracic spine is increased. The Kyphosis decreases postural support on your upper back and leads pains and spinal pressure.

Pilates is all about body alignment and its specific, corrective exercises help to relieve postural strain on the spine and to prevent further wedging and compression fractures. Pilates repertoire uses your muscles and joints evenly and safely move your joints through their full range of motion by improving flexibility, strength and overall posture. Pilates is a whole-body experience and promotes symmetry of the musculature along with proper body mechanics.

Most important exercises for osteoporosis are the exercises that strengthen the back muscles. Back strengthening exercises overall constitute a powerful intervention for reducing pain and increasing functional capacity.

Avoid any exercise that causes pain. Avoid also exercises where you have to lift up your head and chest off the floor and exercises where you have to flex (bend) and rotate (twist) your trunk in the sitting or standing position. All of those exercises put a lot of pressure to vertebrae and discs. Stress into spinal flexion also increases the risk of a vertebral compression fracture.

However, while Pilates is good for osteoporosis, it’s not recommend to start with Mat Pilates. Many Mat Pilates instructors have only very little training and don’t know how to modify exercises for osteoporosis clients. Private Pilates sessions with Pilates instructor, who has knowledge about your disease and condition can really make a difference and help your fight against spinal and bone changing process and enhancing your quality of life.

And it’s never too late to start Pilates program, especially after menopause, when the pace of bone loss really picks up. Even then, starting a Pilates program will increase your muscle strength, improve your balance and it may keep your bones from getting weaker.

Pilates – the Power to Heal Your Body

Millions of people like you are discovering the radical changes that Pilates can bring to your mind and body. So what is Pilates, and why are so many people spending fortunes on Pilates classes?

Healing Motion

Pilates is a complete mind and body routine that improves the performance of the human body.The Pilates principle, created by Joseph Pilates in the 1900s, involves conditioning the entire body by proper alignment, centring, concentration, control, precision, breathing and flowing movements.Pilates focuses on the core postural muscles which help keep your body balanced. These critical muscles support your spine. When these muscles are weak or misaligned, you’ll know about it – as this is where chronic pain often starts.

Economy, Grace and Balance

The principle aim of Pilates is to create a fusion of your mind and body, so that your body will learn to move with economy, grace and balance.Mastering the art of Pilates allows you to tap into your body’s ultimate powers – giving you access to your natural strength and vitality. Pilates will connect you to your strengths, counteract your weaknesses, and correct your imbalances.Mastery of Pilates requires careful practice – you must be mindful of your body as you perform the Pilates movements.

How people benefit from Pilates

Joseph Pilates created his new system of movement while treating injured soldiers returning from the battlefields of World War One. The Pilates system was designed to be a versatile solution to a huge variety of conditions and ailments.

What would you change about your life?

Pilates can bring huge rewards:

·        Pilates improves your mobility and flexibility

·        Pilates makes you physically stronger, by developing your core muscles

·        If you suffer with back pain or stiff joints, Pilates gradually lifts away the pain you feel

·        If you walk or run, but find you’ve hit a wall and can’t improve, try Pilates. By building your core strength and stability, you will soon notice increased speed, endurance and resistance to injury

·        If you suffer from a disability or are rehabilitating after injury, then the Pilates system will help you recover quickly and effectively – reducing the likelihood of recurrences or relapses

·        If you, like me, enjoy sports and are looking for more power, speed or agility, you’ll love how Pilates can raise your game. Pilates is my secret weapon on the tennis court!

·        Pilates also teaches you perfect posture, helping you to stand tall and proud

Learning Pilates

So, does Pilates sound like something you would like to try? Pilates is not a miracle cure. It’s a system for moving and for living. To really benefit from the art of Pilates, you must give it time. Try searching online for Pilates classes near you, or consider learning by DVD.

Courses and classes are great if you have the time and like working with other people, not everyone has the time or the money to learn in this way. For me there are so many other things that I like to do, so I have found a set of DVDs that take you from Beginner, through Intermediate to Advanced level enabling anyone to learn this great art.  I am so impressed with Pilates that I have made these DVDs available to everyone at http://www.howtolearnpilates.com.  My name is Derek and you can find out more about what I do at http://www.guides4you.com.  I have also produced a FREE Brochure that you can receive through the post, just call 0845 003 8366, leave your details and we will send your brochure.

Pilates is now being discovered as a means for achieving better health and fitness through techniques that are easy to use, don’t require major effort or strength and by their simplicity can be used by people of all ages.It is used for the complete health of the body and to help reinforce improved movement habits.
Everything you learn about how to move your body with the Pilates exercises can be practiced during other sport & fitness activities. New habits learned during workouts can also be reinforced during daily life activities. Joseph Pilates, the inventor of the techniques believed that “Physical fitness is the first requisite of happiness.” A sound mind in a strong body gives us the tools necessary to live life to the fullest. If you’re looking for a fitness program that is fun, challenging, develops balance and control, provides total body conditioning, improves posture and breathing, helps reduce stress, and has a strong focus on a combination of core strength and flexibility then Pilates will most certainly be of benefit to you.
Whether you are young or old, the techniques have something to offer for health improvement. Regardless of age or fitness level there is always an appropriate place to start when developing a workout program. The workouts are not strenuous and can be easily tailored to the individuals needs. You can either join a group in your area or a great way to be introduced to the benefits of Pilates is to watch and learn from a dvd in the comfort of your own home.
There are over 500 exercises in the Pilates system. Each of these exercises can be modified and made more challenging, which creates a never-ending abundance of variety for developing a personalised a training program that can be fine-tuned to meet your unique fitness goals. For healthy individuals, a group matwork class might be a good way to get your Pilates workout program started. If you have any special needs, injury, accident, or recent surgery, or just want to make the most of your workouts, private training with a qualified Pilates teacher using the Pilates Reformer and other specialised equipment (Cadillac / Trapeze Table, the Ladder Barrel, Spine Corrector, Pedi-pole, and Chairs,) may be the best option to develop a safe and effective exercise program to achieve your wellness goals. The matwork is the most well known of the procedures but many people are unaware that this is only half of the Pilates system. For the best results a programme should include both matwork and equipment exercises that are most appropriate for your body. The basic equipment that you require is easy to find as it only includes different sized balls and some rope.
It is always encouraging that most people that adopt Pilates see encouraging improvements after the first few sessions. For some participants, changes are dramatic and happen very quickly. Others begin to notice subtle differences in how they breath, sit, stand, and move, or enjoy benefits they didn’t even realise they were going to get from their Pilates program. The founder of the movement, Joseph Pilates was quoted as saying “You will feel better after ten sessions, look better after twenty and have a complete new body after thirty.”.”