Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Pilates and Multiple Sclerosis May 26, 2016

Filed under: Fitness,Health,Senior Moments — jax allen @ 7:47 am
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Pilates and Multiple SclerosisSit & Be Fit : Monday & Friday 11:30 – 12:15

Elmscroft Community Centre Gloucester UK

£3 per session Annual membership £10

At Take Heart we have 2 exercise sessions every week suitable to anyone with mobility, breathing or other health issues where a chair based Pilates programme would improve their wellbeing. 

If you have MS some exercises can fire up your Lhermittes (the spine buzzing sensation MSers often experience when bending the head down toward the chest). Others can make you too hot and bring on your symptoms. So, finding the right balance of mobility, strength and stretching is important. 

 

Recommendations:

We have a few tips to keep in mind when you start your Pilates program.

1) I know, I know, you hear this all the time, but it’s smart to first talk to your primary care physician and/or your neurologist.

2) Try out a class at your local gym or Pilates studio. Then try another class with a different instructor. And then try one more class with a different instructor still. Go back to the one you like best and who best fits your exercise style and needs. Some instructors have ungodly challenging classes while others are so effortless that you might as well be taking a nap.

3) Pay attention to your workout room and class times. If heat gives you problems, choose a gym that keeps their rooms on the cool side and aim for morning sessions when these areas tend be cooler. Additionally, classes during off times are less crowded meaning fewer bodies to generate heat.

4) Go at your own pace. If a certain exercise bothers you–your Lhermittes gets fired up, you get too hot, whatever–take a break. Your Pilates instructor can suggest alternative positions that would work better for you. By the same token, if you feel you are not challenged enough, ask the instructor to show you a more difficult technique.

5) For those on tight budgets (or tight timeframes), you can practice Pilates at home once you are comfortable with traditional Pilates movements learned at your classes. It helps to have a yoga/Pilates mat and we’d advise a DVD or book to help jog your memory. 

ActiveMSers Bottom Line: Pilates has the potential to help those with multiple sclerosis in many common problem areas: balance, body awareness, stress, spasticity, and strength to name just a few. As a refreshing mind/body workout, it’s a great alternative–or accompaniment–to tai chi and yoga. Physical therapists often recommend Pilates to help rehabilitate injuries since it incorporates low-impact movements in a gentle, graceful manner: “By emphasizing proper breathing, correct spinal and pelvic alignment, and complete concentration on smooth, flowing movement, you become acutely aware of how your body feels, where it is in space, and how to control its movement.” Give it a shot.
We, at Take Heart, are a friendly social group, we always arrive early to catch up with each other and have refreshments from 10:45. Maybe, join us for a coffee and a biscuit or two. You are sure to feel welcome. 

For a FREETrial call 

Niel on 07715 647472

Or Ernie on 07899 851078

Or email me jaxallenfitness@gmail.com

Enjoy LIFE -Have ENERGY – Stay INDEPENDENT

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Pilates Classic Exercise – #7 Double Leg Stretch July 27, 2014

Filed under: Fitness,Health — jax allen @ 9:15 am
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Pilates doing Pilates Exercises: Double Leg Stretch Joseph Pilates 34 contrology poses

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.

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This exercise is challenging and very adaptable.
I use it in my Fatloss Fitcamp sessions by adding a twin handled medicine ball to increase the load on core and shoulder muscles.

Pilates demonstrating Double Leg Stretch, Poses One to Four:
(diagram derived from original photo).

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York (Review & purchase…)
Pilates Double Leg Stretch , © Bruce Thomson, EasyVigour Project

 

Pilates Classic Exercise – #6 Single Leg Stretch July 20, 2014

Filed under: Fitness,Health — jax allen @ 9:30 am
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Pilates doing Pilates Exercises: One Leg Stretch Joseph Pilates 34 contrology poses

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.

Editor’s Comment: Discussion to follow. Pilates demonstrating One Leg Stretch, Poses One to Four:
(diagram derived from original picture)

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This exercise is in almost every session I teach.
Subtle changes turn a gym classic from useless and potentially dangerous into a safe and effective pilates wonder.

Ensure your pelvis is label and static, that your shoulder blades just clear the floor and your legs are low enough that your core works hard, yet, your low back remains calm and in its natural shape ( no,arching and flattening).

Don’t be frightened to pull one knee into your chest as you extend the other leg away!

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York
Pilates One Leg Stretch , © Bruce Thomson, EasyVigour Project

 

Pilates Classic Exercise – #5 Rolling Back July 13, 2014

Filed under: Fitness,Health — jax allen @ 9:10 am
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Pilates doing Pilates Exercises: Sahrmann bench press Joseph Pilates 34 contrology poses

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.

Pilates demonstrating Rolling Back (Rolling Like a Ball), Poses One to Four:

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This exercise teaches you to control your balance and how to move your pelvis from your abdominals.
There are many variations – where holding feet or knees with ankles crossed and knees wide can change the emphasis.
Control the movement and your breathing throughout.

Slow, controlled movement are the optimum!

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York
Pilates Rolling Back (Rolling Like a Ball), © Bruce Thomson, EasyVigour Project

 

Pilates Classic Exercise – #4 The One Leg Circle July 6, 2014

Filed under: Fitness,Health — jax allen @ 9:30 am
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Pilates doing Pilates Exercises: The One Leg Circle Joseph Pilates 34 contrology poses
Free pilates exercises online
Pilates information

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.

Pilates demonstrating the Pilates One Leg Circle, Poses One to Four:

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Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York
Pilates One Leg Circle, © Bruce Thomson, EasyVigour Project

 

Pilates Classic Exercise – #3 The Roll Over June 29, 2014

Filed under: Fitness,Health — jax allen @ 9:30 am
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The Roll Over.

Excellent for improving the mobility of your spine.
As withe the roll up, your arm position can give you more OR less support.

Level 1 – arms along your sides, so you can push into the floor and get more movement thru your lower back. You will then focus to control your roll back down to the mat – perhaps by relaxing your arms and shoulders to put more load through your core.
Level 2/3 – lift your arms towards the ceiling or cross them over your chest so you have to work really hard to curl your back away from the floor

NOTE
You will also find that to begin your legs may not be straight out towards the floor when you have rolled them over your head. Don’t worry with practice your hamstrings ( back of your legs) will relax and stretch out. You will gain many benefits working with bent knees.

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Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.

Editor’s Comment: Discussion to follow. Pilates demonstrating the Pilates Roll Over, Poses One to Four:
(diagram derived from original photo).

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York (Review & purchase…)
Pilates Roll Overs, © Bruce Thomson, EasyVigour Project

 

Pilates Classic Exercise – #2 The Roll Up June 22, 2014

Filed under: Fitness,Health — jax allen @ 9:30 am
Tags: , , , , , , ,

Pilates doing Pilates Exercises: The Roll Up Joseph Pilates 34 contrology poses

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.


Pilates Roll Up, Pose 1:-

Zip and hollow in preparation, and maintain zip and hollow throughout.
Anchor your scapulas, and keep them gently anchored throughout.
Arms “straight backward” (Important:- your back must not arch away from the ground. For those new to Pilates, this means that your arms will not make it all the way “straight backward”).

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Pilates Roll Up, Pose 2:-
(Inhaling): bring your arms up.
Toes pointing upwards.

Pilates Roll Up, Pose 3:-
(Still inhaling): Tuck your chin to your chest.
(Now exhaling): Roll upward by “wheeling the spine” off the mat.

Pilates Roll Up, Pose 4:-
(Still exhaling): roll forward until head touches legs.
Pilates demonstrating the Pilates Roll Up, Poses One to Four:
(diagram derived from original photo).

Pilates Roll Ups, Watch Points:-
Elbows and knees do not flex.
Always apply the instructions recommended in Introduction to Pilates Contrology Exercises
This exercise strengthens the spine in the forward bending direction, and must be balanced with exercises that strengthen the spine in the backward bending direction. I suggest: – “Runner’s Squat” and “The Dart”.
Pilates Roll Ups, Joseph’s Comments:-
“This exercise strengthens the abdominal muscles, and restores the spine to normal”.

Pilates then and now:-
The Roll Up is pretty much the same today. It will change the way you move! – You will be able to spot the Pilates adept by the way he or she uses this exercise to get up off the floor!

Roll Up too difficult? – Read this:-
“Many people can not perform roll-ups when first beginning a Pilates program. Keep in mind, it is easier to roll down than it is to roll up. On the way up, place your hands under the small of your back, and use your arms to help you up”(2).

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York (Review & purchase…)
Lisa Mercer: Pilates Based Conditioning

Pilates Roll Ups, © Bruce Thomson, EasyVigour Project