Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Improve Your Breathing #3 July 2, 2013

Filed under: Health,Uncategorized — jax allen @ 1:48 pm
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#3 Focus on Breathing – Child’s Pose Drill

There are numerous breathing drills to work on. There are some quality drills out there that can be done using balloons, and other tools to help restore proper breathing mechanics. However, my favourite drills are extremely easy to use and require little set up time to perform properly. Here are the top 3 breathing drills.

3 Child’s Pose Breathing- If you’re familiar with yoga at all, then you’ve probably seen this one. The child’s pose is done by sitting back on your heels with your toes plantarflexed (pointed), knees tucked, heels on your butt, and your chest tucked into your knees with your hands along the floor ahead of you. I really like to use this one if someone struggles with getting air into the low back with either the crocodile breath or The other drills i use here. The child pose position allows you to close off your ribs with your knees, and really helps force air into the low back to stretch the spinal muscles in the upper back with each breath. This is a good one if you’re stuck in an extended posture. Getting into some major flexion and controlling a breath will be a challenge, but will be useful in getting your posture back in line.

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Improve Your Breathing June 30, 2013

#2 Focus on Breathing
Imprint to Neutral Spine.

There are numerous breathing drills to work on. There are some quality drills out there that can be done using balloons, and other tools to help restore proper breathing mechanics. However, my favourite drills are extremely easy to use and require little set up time to perform properly. Here are the top 3 breathing drills.

Drill 2. Imprint/Neutral Breathing- Lie on your back and bend your knees with your feet close to your bottom. Your hips and knees are flexed then lift your feet off the ground. This allows the hips to tilt posteriorly. (Your low back will ‘imprint’ into the floor)
That is one of the things I really like about this type of breathing. It’s a great tool to use if someone has a natural anterior hip tilt (sway back) or “lower-crossed syndrome”. You should think about keeping the spine nice and long with your ribs down and chin tucked.
The challenge will be to hold this pelvic position while breathing properly.
Just like the crocodile breathing drill, you should think about breathing wide.
Aim to fill up your oblique’s (waist) and low back with each breath, and the pelvis should not rotate or tilt either.
Take each breath by getting wide with a static pelvis and long spine. If you have to work hard and tense your upper body to hold this position, place the feet on a stability ball or a wall to help assist holding the legs off the floor.
It should be challenging, but you should be able to develop a smooth and natural breath while holding the position.

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Why You Are NEVER Too Old To Try Pilates.. April 12, 2013

over 50 pilates

Why You Are Never Too Old To Try Pilates

from JaxAllenFitness.com

As our bodies age we tend to exercise less, and the less exercise we do, the harder it is to start again.

But the older we get, the more important exercise becomes.

Problems associated with poor posture, being overweight and poor muscle tone worsen with age, and knock-on effects such as aches and pains, osteoporosis, poor circulation, insomnia and lack of energy can become even more problematic.

The good news is that Pilates is a safe form of exercise for all ages and is particularly suitable for people who haven’t exercised in a while.

Pilates In Later Life

Pilates is a gentle form of exercise that won’t leave you puffed out and thus avoids placing stress on your heart and lungs.

But just because Pilates doesn’t conform to the “no pain no gain” mentality of other exercise regimes, don’t think that it isn’t an excellent route to increased fitness.

Working at your own pace, you will build up your stamina, strength and flexibility; stretching, lengthening and strengthening muscles as you do so. And because Pilates exercises are performed with precision and control, the risk of injury is greatly reduced too.

Re-Energise Your Life

The principle objective of Pilates is to build abdominal, back and pelvic strength resulting in body toning and improved posture.

Many medical experts believe that when the body is balanced with good posture and good core muscle support, the involuntary body functions such as breathing, digestion and bowel function also benefit.

Breathing techniques are also an important part of Pilates, helping the delivery of oxygen to the body as well as boosting your energy levels.

And because a Pilates session will leave you feeling relaxed and energised, your mental well being will improve alongside your physical well being.

Pilates And Arthritis And Osteoporosis

Pilates is especially effective at relieving back pain, joint inflamation, swelling, arthritis, and tension throughout the body.

After a few sessions your range of movement will increase and you will notice a reduction in swelling and inflamation. By improving your blood circulation, there are add on benefits such as an improvement in bone density – important not only for those already suffering from osteoporosis, but also for those wishing to avoid it.

And It’s A Great Way To Make New Friends!

ImageSuper Seniors Pilates classes are tailored towards your age group.

The Final Word Goes To Joe Pilates Himself

Joseph Pilates died at the age of 87, but with the body of a much younger man. Up until his death he led a full and active life and was very proud of the Pilates exercise programmes he had developed. Indeed, he never tired of recommending Pilates to one and all.

“I must be right,” he said in 1965. “Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.”  I hope you decide to join these classes – I know you’ll feel better for it just like ‘Old Joe’

Jackie Allen  PilatesSolutionsUk.com   07831 680086   info@Pilatessolutionsuk.com