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Pilates
Pilates is a form of exercise, involving flowing movements, to retrain the core, stabilising muscles of the body. These are deep abdominal, pelvic and deep back muscles that work together to prevent excessive movement be- tween the vertebrae(back bones). It is this excessive movement that is a cause of back pain. Specific exercises are taught in a programme that will progress to higher levels as the muscles become stronger and more controlled. Morning and Evening classes available.
Back stability - a good workable back.
“I wasn’t doing anything strenuous I just bent down to pick up the soap and my back went”
This is a frequently heard tale in physiotherapy clinics. It is not that bending to pick up the soap was a difficult or strenuous task, but the back was weak, and the previous day there may have been long periods of gardening, or as simple a task as sitting on a long car journey or flight. Strength and stability of the spine are crucial in preventing problems with the back. Due to our lifestyle, sitting for greater and greater periods, with the head flexed, as when reading documents on the desk, can result in weakness of the supporting ligaments and muscles of the back and the abdominal muscles, which can lead to instability of the vertebral joints and the risk of disc bulge. It then only requires a very simple movement, such as bending forward, to give back pain as a result of the nerves in the back, being pinched by excess movement of the verte- brae(bones of the spine).
Prevention.
• Good posture especially at work
• Getting up from the desk frequently to reduce the loading onto the spine.
• Back stability exercises, such as Pilates.
Sitting Pretty • Balanced head position with chin tucked in.
• Shoulders relaxed.
• Upper arms vertical, forearms horizontal.
• Wrists in neutral position.
• Arms supported on the desk at the level of the elbow.
• Slight arch in the lower back.
• Sit well back on the chair, thighs supported.
• Feet flat on the floor or footrest.
• Breast bone elevated. Imagine a rope attached to the breast bone being pulled from above at about 45 degrees.
• Top of screen at eye level or no more than 21 degrees below.
• Sit close to the desk.
• Monitor must be arm’s length away.
• Have the mouse close so that forearm is resting on the desk.
Poor sitting posture with curved spine and chin pushed forward can lead to severe back and neck problems. Incorrect desk height and poor hand/arm position can lead to painful wrists and fingers
Gardening tips
• Straighten up and do a few back bends in standing between tasks.
• Alternate the tasks. Don’t spend an entire afternoon doing the weeding, change to doing something where you
are stretching up e.g., pruning.
• Use the right tools for the job and make sure that they are in good condition so that you are not struggling with
inadequate equipment.
Gardening in wellies.
The Spring is here and gardening in wellies is a distinct possibility!
Some tips on healthy feet whilst wearing wellies:
• Always wear socks, bare feet in wellies will make your feet sweat.
• Don’t wear wellies all day they don’t give your feet much support and will become sweaty.
• If your feet do, and are prone to becoming sweaty, put surgical spirit in between your toes, this keeps them
dry.
• Fungal infections are common. Use a good anti-fungal powder for between the toes and Lamasil cream for
the rest of the foot. Don’t put cream in between the toes.
Andrew Gladstone. Chiropodist
Massage
Did you know that Number 3 on the London Flora Marathons’ top 10 tips is:
Get a Massage!
They state that:
‘Probably one of the most underrated tools available to runners is utilising the services of a good sports masseur ...’
(www.london-marathon.co.uk 2009).
In my clinic, the more I see of someone before the Marathon, the less likely I am to see them in with an injury after the Marathon!
Running can cause damage to the muscles. If this is not treated it could result in a build up of scar tissue and this could result in injury. These problems can be exacerbated by the stress of racing.
Because of this, massage should play an important part in the life of any runner, whether you are injured or not and is a great chance to improve your performance.
Massage has a number of benefits which include:
• Maintaining the body generally in better condition
• Preventing injuries and loss of mobility
• Assisting the clearance toxins from the muscles
• Supporting the stretching of tight/sore/stiff muscles
• Preventing injuries (by pumping blood and lymphatic fluids around the body)
• Breaking down scar tissue and improving tissue elasticity.
It’s not only the physical effects that are beneficial. Physiological and Psychological effects are just as important and include:
• Reduction of pain
• Anxiety reduction
• Invigorating
It’s not only Marathon runners who can benefit from massage. Anyone can reap the benefit from massage treatments. Book your appointment now.
