Tag Archives: pilate

Strengthen Core Is Good For You

Strengthen Core Is Good For You!

Your core is about more than just your ab muscles, it’s your body’s powerhouse.

Strengthen Core is not only does it facilitate movement, but it also houses your inner organs and central nervous system. In other words, it helps you do just about everything. Here are five reasons to strengthen your core.

1. Help prevent injuries

Your overall fitness will improve, making you less prone to injury down the road

Even though it’s easy to presume that when we’re moving, our extremities do most of the work, the opposite is exact: most movement starts at the center and moves outward. A rock-solid center will help ensure that your movements are strong and pain-free.

A simple but effective exercise for building core stability is to draw in the abdominal muscles (think about your belly button pulling away from your pantline), hold for five breaths, and then relax. Repeat 10 times.

Also suggestion for women to practice Kegel exercises, drawing in the pelvic floor to strengthen the lower end of your core (with the added bonus of better bladder control).

2. Protect your inner organs and central nervous system

Staying healthy also means protecting those vital systems below the surface. Your core is not only where your organs and central nervous system do their busy-work, it’s also where your body’s largest (and most important) veins and arteries are based. Keeping strong core muscles will help ensure everything stays protected as you move through your day.

Your spinal cord is everything, if you have pressure on it because it isn’t well supported by your core muscles, then it is going to affect your movements. It will eventually cause pain, and that will affect the quality of your life.”

3. Strengthen your core to back pain

Back pain is a common side effect of a weak core. “When our abdominals are weak, it’s often because our back muscles are overly strong. Building core strength will help bring balance to the front and back of your body. Sitting at a desk all day doesn’t help, either. Not being mindful of how we’re sitting, and not engaging our core, can lead to things like compressed discs in our spine as well.

Many people make the mistake of sitting for long periods with a tilted pelvis and an arched back, rather than sitting tall on their “sit bones” (think about the boney part of your bum pointing straight down).

To work your core at the office, suggesting sitting on a stability ball rather than a traditional chair, because the sense of instability and the movement it creates forces your abdomen to stay engaged.

4. Strong confident posture creates Self-Esteem

If your core is strong, it gives the impression that this person is in control of their life psychologically.

A slumped posture looks weak and defeated. You can practice good posture even when you’re in the car, by sitting up properly, and then adjusting the rear-view mirror accordingly. As soon as you start slumping, you’ll lose sight of yourself and you’ll have to sit up tall again.

5. When You Feel Centered You’ll feel better

Once you’ve developed your core stability, you can start working on the more superficial core muscles to build strength you’ll be able to see.

Exercises like the “plank,” “bridge” and other abdominal moves are great ways to get started. Classes and workouts that incorporate Bosu and stability balls are another excellent options.

Core's strength is about working from the inside out. A strong person doesn't mean that person has a strong core. Core is the key. Strengthen Core Is Good For You!

Please find my Suggested Products below. Please be aware that these suggested products's link may be affiliate links which means I may receive a small commission at NO ADDITIONAL cost to you if you decide to purchase something. It's my intention to recommend the products that I would use for myself. Enjoy!

Here are some ideas how to work your core!

Power Plus Vibration Plate Trainer

Shake yourself into shape!

Offers low impact, easy exercise with fast results. The user friendly display console and simple navigation will make even the most inexperienced gym goer feel comfortable in training. Enhance the most casual of activities and maximize your normal fitness regime. Whether you want to lose weight, improve your fitness and flexibility, or build muscles, the Power Plus will help you reach your goals. If you suffer from joint or heart conditions we recommend seeking medical advice before using a vibration trainer. Read More

Static Strength Exercise Stability Ball

Black Mountain Products exercise balance balls are professional grade stability balls that can be used to improve your core strength, balance and overall agility. Black Mountain Products exercise balls have dense walls for ultimate support and durability. B.M.P. stability balls are weighted-rated up to 2000lbs. Three different size options are available from 55cm, 65cm and 75cm. Recommended sizes for 55cm is 5' to 5' 6" tall, 65cm is 5'6" to 6' tall and 75 cm is for 6' or taller. Black Mountain Products exercise ball includes a stability ball pump and starter guide. Each abs ball is backed by a manufactures guarantee. Black Mountain Products offers a wide assortment of fitness products which are used in residential homes, commercial gyms, health clubs and medical fields. Read More

Exercise Stability Yoga Ball Premium Ergonomic Chair for Home and Office Desk

This revolutionary desk chair will change the way you sit. Designed with a work-life balance in mind, the Gaiam Balance Ball Chair, created with the help of chiropractic pioneer Dr. Randy Weinzoft, provides the all-day ergonomic support needed while sitting for long duration. Feel better at your workplace by utilizing this alternative chair solution that encourages wellness and helps to soothe the aches and pains that come from sitting at a desk for extended periods of time. By promoting micro movements and constant stimulation of the body, the mind will experience a heightened sense of focus and concentration. This unique office desk chair is designed for users between 5' - 5'11" and fits most standard size desks. For users that may require a little extra boost, the Gaiam Leg Extenders add 2 inches of height to your chair. Please note that for the ball to fit perfectly in the base, it may be necessary to re-inflate the ball once or twice after initial inflation. Read More

Sciatica Pain Relief

Sciatica Pain Relief!

What is the sciatic nerve?

Sciatic nerve pain can be so excruciating and debilitating that you don’t even want to get off the couch.

Sciatica refers to pain radiating down the path of the sciatic nerve which branches down from your lower back through your hips and buttocks and down through each leg.

Common causes of sciatica can include a ruptured disk, a narrowing of the spine canal (called spinal stenosis), and injury. Sciatica can be caused by prolonged sitting, carrying heavy loads, obesity, age, and diabetes. The most common symptoms include: radiating pain between the lower back and the buttocks (although it can occur anywhere along the sciatic pathway), numbness, tingling, or weakness on the affected side. In most cases, sciatica can be resolved with non-operative cases in a few weeks.

A recommendation for Sciatica Pain Relief from strength and conditioning specialist to alleviate most sciatica pain is to do “any stretch that can externally rotate the hip to provide some relief.”

Yoga has been shown to be safe and beneficial for both the treatment and prevention of sciatica. Pain, tenderness, rigidity, difficulty walking, and pain during forward bending can be significantly decreased through the use of yoga asanas (poses). Specifically yoga poses for your lower back, hamstrings, and those that externally rotate the hip, can help you to feel better and might help relieve nerve root compression.

Use these yoga poses for Sciatica Pain Relief. All you need is a yoga mat!

Yoga Poses For Sciatica Pain Relief!

1. Child’s Pose | 10 breaths


Sitting often can lead to tightness in the lower back which can cause a pinching of the sciatic nerve. This relaxing yoga pose relieves tightness in the lower back and glutes, alleviating the pinching.

Start on your hands and knees in a tabletop position. Bring your legs together and untuck your toes.
Sit your hips back on your heels and walk your hands forward until your chest rests on your thighs and your forehead comes to the ground.
Once your forehead is on the ground, bring your arms down alongside your legs so that your hands are reaching towards your feet. Turn your palms face up. Hold for 10 breaths.

2. Bridge Pose | 8-10 breaths


This pose helps to stretch tight hip flexors while strengthening the core to help avoid sciatica-causing injury.

Begin by lying on your back with your knees bent and your feet on the ground. Place your arms down alongside your body with your palms face down. Keep your feet hip-width distance and walk them close to your body.
Press your palms into the ground as you exhale and then inhale to lift your hips up towards the ceiling.
Hold for 8-10 slow breaths in and out of the nose, then slowly roll back down onto your back one vertebra at a time.

3. Pigeon | 10 breaths


This pose alleviates tightness and pinching of the sciatic nerve through the release of the lower back, glutes, and hips.

Start in a tabletop position on your hands and knees.
Pick up your right leg and bring the shin forward so that it goes across the top of your mat. Line up your right knee behind your right wrist and keep the foot slightly flexed. Straighten your left leg back behind you with the toes untucked. The foot should be straight inline with your left hip. You should feel a stretch through your right outer hip and lower back.
Lift your chest and take an inhale to find a long spine. Then, exhale and walk your hands forward towards the top of the mat. Tip: You can stay on your palms or if you are feeling open, lower to your forearms. Hold for 10 slow breaths.

4. Supine Figure 4 | 10 breaths per side


This stretch relieves compression of the sciatic nerve by stretching the glutes, piriformis, and the lower back.

Begin by lying down on your back. Bend your knees and place your feet on the ground, hip-width distance apart.
Bend your right knee and place your right ankle above your left knee on the thigh. Then, pick up the left foot and thread your right hand through your legs and interlace your hands behind your left thigh.
Keep your head and shoulders on the ground as you hug the left thigh towards you. Keep your right knee open so that you feel the stretch through your outer right hip and low back. Hold for 10 breaths and then switch sides.

5. Bound Angle Pose | 8 breaths


This gentle yoga pose relieves compression of the lower back and hips.

Start seated on your mat.
Bend your knees and bring the soles of your feet together. Then, allow your knees to fall outwards to a butterfly position.
Inhale to sit up tall and lengthen your spine. Then take an exhale as your walk your hands forward and fold over your thighs. Hold for 8 slow breaths and then slowly sit back up on an inhale.

6. Revolved Head-To-Knee Pose | 8-10 breaths per side

This pose relieves tightness in the hips and glutes while also opening up the hamstrings. This can help those suffering from sciatica to improve their range of motion and ability to forward bend.

Begin seated on your mat. Straighten your right leg out in front of you and bend your left knee. Place your left foot on your inner right thigh or calf.
Sit up tall and take an inhale to find length through your spine. Reach your arms up overhead and draw your navel in to engage your core.
On an exhale, reach your arms and chest forward to grab the bottom of your right foot. Bend your right knee as needed to reach the foot. Then, continue to fold over your right leg with a long spine. Hold for 8-10 slow breaths, then switch sides.

7. Crossed Ankle Forward Fold | 8 breaths per side


This pose relieves tension in the lower back, hamstrings, tensor fascia latae, and gluteus medius – helping to prevent or reduce compression on the sciatic nerve.

Start by standing up on your mat. Cross your right ankle in front of your left and plant both feet firmly on the ground.
Bring a bend into both knees and fold forward over your thighs with a flat back. Bring your hands to the floor, bending your knees more as needed. Tip: If you have trouble reaching the ground, use a yoga block for support.
Walk your hands over to the right to feel the stretch deepen through the left hip and hamstrings. Hold for 8 slow breaths and then walk your hands back to center and stand up slowly. Switch sides.

Please find my Suggested Products below. Please be aware that these suggested products's link may be affiliate links which means I may receive a small commission at NO ADDITIONAL cost to you if you decide to purchase something. It's my intention to recommend the products that I would use for myself. Enjoy!

Here are some tools you can use to ease your symptom or to improve your condition with Sciatica Pain Relief!

Orthopedic Knee Pillow for Sciatica Relief

If sciatic pain, lower back pain or hip discomfort keeps you awake at night ComfiLife 100% Memory Foam Knee pillow can help alleviate your pain. ComfiLife Knee Pillow is ergonomically designed to fit comfortably between your legs and provide ideal spinal alignment and support that helps reduce sciatica, lower back, hip or joint pain. Read More

FormPillow1

Orthopedic Memory Foam Coccyx Cushion for Tailbone Pain

ComfiLife Coccyx Seat Cushion is an exceptional multipurpose product if you are looking for a natural solution for back pain and sciatica relief or just everyday comfort while sitting. It helps relieve most back pain by reducing pressure on the tailbone with its cut-out rear. The ergonomic contour design further promotes proper spinal alignment and a healthy posture. Read More