Pilates Exercise for Back Pain and Lower Back Problems

Posted by on Mar 3, 2021 in Pilates Singapore

How Pilates Relieves Back Pain Sitting for hours on end hunched over our desks or devices could lead to back pain. Research says that a sedentary lifestyle increases our risk for some chronic diseases or even premature death. Fortunately, Pilates exercises such as leg kicks and back extensions can bring positive results. Wells et al. reported that “Pilates exercise offers greater improvements in pain and functional ability compared to usual care and physical activity in the short term.” Bird and Fell also wrote that Pilates exercise has long-term effects on improving balance and strength in older people. In most cases, it’s the lower back, that part of the spine that curves inward at the base of the back, that takes the most impact when we’re seated. Pain is either concentrated in one area or radiates throughout the back along the spine’s network of nerves, muscles, and ligaments. Another common reason for back pain is muscle strain, which affects the lumbar region or the lower part of the back. That’s why when you overstretch or twist, you sometimes feel an ache or a stiffening of the muscles, from the back down to the buttocks. If you’ve been feeling more and more of the pain and strain, it’s a good time to take steps to correct it as it could be symptoms of a more serious problem with the bones and joints. Here are some Pilates workouts that are effective in preventing back pain or reducing lower back pain: Back Extensions Back extensions are low-impact exercises that strengthen the lower back muscles. These improve the torso’s range of movement while correcting our posture, thus preventing back injury. How to do Pilates Back Extensions: Lie face down with your hips flat on the mat and your legs straight behind you Contract your abs and back muscles as you lift your torso and legs Hold the pose for 30 seconds, keeping your head in neutral position Lower your body down to the mat, then return to the starting position Lower your body down to the mat, then return to the starting position Repeat the movements and complete the designated number of sets Double Leg Kicks Double Leg Kicks loosen up the lower back muscles and help the body develop more flexibility. This Pilates exercise gives the hamstrings a good workout while improving mobility around the hips. How to do Pilates Double Leg Kicks: Lie down on your stomach with your legs together and straight behind you Clasp your hands behind your back, arms relaxed and face resting on one side Bend your legs as you exhale, pushing your feet three times toward the buttocks Lift your torso and bring the head to the center as you straighten the arms and legs Exhale and lower your body. Repeat the movement with the face turned to the other side Meet Your PILATES PLUS Trainers Cat...

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Pilates for Beginners

Posted by on Apr 22, 2020 in Pilates Singapore

Date Updated: March 23, 2021 Pilates is a good start if you’re a newbie at fitness, specifically since Pilates exercises can be modified conveniently to suit a person’s physical condition and capabilities. Beginners Pilates can be for strength training, which is great for Pilates first-timers and people rehabilitating from injuries. But Pilates workouts also supplements cross-training in athletes, for added conditioning and stamina-building. At its core, Pilates is a versatile fitness program that helps you MOVE and live life fuller. At Pilates Plus Singapore you’ll get to: M – manage your body + mobilise your energy through strength training O – overcome your limitations and optimise your productivity with improved flexibility V – validate your needs and visualize your joy with the right breathing techniques E – explore a new experience and enrich life with a new passion and a community behind it Ready to take that first step to a healthy lifestyle but not sure where to start? Pilates for beginners is a good option, especially if hitting the gym or taking up a sport isn’t your thing. But if you want to be more adventurous and really get into the Pilates experience, then you might want to try Pilates Reformer. Know why asiaone cites Pilates Plus among the most affordable Pilates studios in Singapore Benefits of Pilates The Pilates method is an effective full-body workout that strengthens and stretches the entire body to create a well-balanced physique. It also trains you in conscious breathing, which aids in stimulating blood circulation and minimising muscle cramping.  The idea of Mr. Pilates’ 34-sequence method is such that it progressively warms up the body, challenges it with exertion, and cools it down gradually. Here are just some of the benefits of Pilates: Enhanced Strength Improved Posture Better Balance More Flexibility Increased Muscle Tone Healthier Joints/Ligaments Aids in Weight Loss Added Stamina/Energy Optimised Breathing Body-Mind Harmony Improved Mobility Increased Range of Motion Stress Management Learn more about the Hystory of Pilates Myths About Pilates Given the global health scare that we’re all going through, now’s the time to take that first step toward a work-life balance that puts body-mind fitness as a priority. So, if you aren’t sure where to start, and if hitting the gym or taking up a sport just doesn’t cut it for you, then why not give Pilates a try? Pilates is an approach to conditioning developed over a hundred years ago by its founder Joseph H. Pilates, who first called it “contrology.” If you’re new to Pilates, chances are you’ve heard some misconceptions about it. Let Pilates Plus Singapore bust those myths and give you the facts straight out. Here are some of the myths we are debunking: Pilates is just another form of yoga Pilates and yoga both work on building body strength, alignment and flexibility but they are not one and the same thing. Though...

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5 Essential Pilates Equipment and How They Work for You

Posted by on Sep 16, 2016 in Pilates Singapore

Date Updated: February 10, 2020 You’ve always wanted to try Pilates but, walking into any Pilates studio in Singapore, you see imposing Pilates equipment and suddenly it gets daunting. But don’t be scared by the seemingly complicated contraptions, they actually make it easier to practice, and eventually master, Pilates! First things first: Within the Pilates community, while the term “Pilates equipment” is widely accepted, Joseph Pilates intended for it to be called “Pilates apparatus,” and “Pilates machines” isn’t really appropriate, especially in Classical Pilates or Traditional Pilates circles. On one hand, Mat Pilates is practised mostly on the floor using only our own body weight or everyday things that can serve as weights. Likewise, there are several small Pilates exercise tools and equipment, including magic circles, weights, and resistance bands available for home and studio use. And then there are the big-ticket items, the Pilates apparatus you’d normally see in Pilates studios, although many now come in home-use versions. These include the Reformer, the Cadillac, Pilates Chairs, and Pilates Wall Systems—without which your Pilates journey wouldn’t be complete. A word of caution to beginners and people with physical challenges: you’ll need an instructor to guide you through the proper movements without unduly straining the muscles and the proper breathing techniques that are essential to Pilates. Find more about the dynamic nature of Pilates. Pilates Reformer The Pilates Reformer consists of a bedframe-like platform called the carriage which is attached to springs. The carriage is padded and has shoulder blocks to keep you from sliding off. It also has an adjustable foot bar for the legs and resistance cables for the arms at the opposite end. The Reformer is also known as Universal Reformer—an all-round apparatus for core-strengthening. It can ease back pain by aligning the spine and easing tension from the back muscles. The more you use it, the more efficiently you move, so you’ll feel more relief the more you work out. The most common Pilates Reformer exercises entail stretching the limbs by pulling the cables with your arms and pushing the bars with your legs. These include the Hundred, the Frog, the Elephant, Leg Circles, and Knee Stretch with round back or arched back. Study Shows Back Pain is Related to Sedentary Lifestyle READ MORE from Front Public Health Pilates Cadillac Imagine a padded table, which also serves as an elevated exercise mat, then put monkey bars over it and add an assortment of resistance mechanisms—a Pilates Cadillac looks a lot like that. Joseph Pilates called it a Trapeze Table but it wowed his clients so much, they likened it to a “shiny new Cadillac.” The Pilates Cadillac that we know now has all the bells and whistles, but Joseph’s prototype was made from only a hospital bed and mattress springs attached to the wall. The first Pilates Trapeze Table was first intended to enable bedridden patients...

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