How pilates can help improve bad posture

What actually is bad posture? Well there are different types of bad posture, sometimes it can be a fleeting moment when you’re feeling exhausted and you slump or when you’ve been upset & crying yet as soon as you feel better such as having a good nights sleep you’re back to normal and you’re posture has bounced back!!

However this is often not the case. One type of posture problem is called kyphosis, this is when the posture has become ‘round shouldered’, a slouch, slumped posture

what does it look like?

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Round shouldered, kyphotic posture. This is a picture of my Dad before his last 1 hour Pilates lesson with me

Big improvement in posture after 1 hours pilates

Big improvement in posture after 1 hours pilates

Some of the causes of bad posture are:

osteoprosis

shyness

depression & low mood

Grief

lifestyle habits such as bending over a desk with poor posture

lack of exercise & body awareness

sedentary lifestyle

too much driving & desk work with poor posture

the list goes on.

Can you relate to any of these?

What happens to your body with this type of poor posture?

The chest & shoulder muscles get very tight & the back muscles become weaker & you may find you have tense & tight muscles & a very stiff neck. Sometimes it leads to back pain & back problems.

Its good to have a quick analysis of your posture in your first consultation or lesson, understanding how certain stretches & exercises will help you. Although the other thing to remember that practice is key.

Was inspired to film you this video today of how pilates can improve bad posture, 3 exercises & a stretch for you to join in with: watch here;

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Positive affirmations of the week for you to enjoy each day: I have good posture 

My posture is improving 

When I sit and stand tall I feel happy and my back feels stronger 

perhaps write them on a post it note to remind you

Or you can always purchase the happy kids cards which are as good for you as the children!! Because it’s about mindset too, combining the two is magic. http://angeliclifestyle.com/happy-kids-cards/

I need to get off my phone now & go & stretch, stretch my legs & back & get a cup of tea!!

Really hope you’ve enjoyed today’s blog, comment if it’s helped or inspired you.

Love Bev 

Beverley Densham 


Pilates expert 


Specialise in helping people with their backs to feel good 

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5 tips to prevent muscle spasms & back pain.

Muscle spasms in the back & how Pilates can help. Pilates can help prevent muscle spasms. Heres 5 tips to prevent muscle spasms & back pain.

muscle spasms are a nightmare as they are agony, kind of paralyse you as it hurts so much if you breathe too deep or move too much it hurts, it makes you want to shrink & retreat from the world & do nothing. Yet you have to do something about it.

It’s often (not always) caused by poor fitness levels & doing an every day activity such as picking up the grandchildren, getting something out of a draw, working at a computer or desk all week with horrendous posture & few breaks & lifting heavy bags & suddenly ‘it goes’. You’ll have found you may have slipped into a few bad habits that you can’t recognise yourself & that’s when it’s useful to seek a qualified & good Pilates teachers help like myself. But first things first you may need to seek the advice of your local GP, physio, osteopath & chiropractor. The NHS website has useful tips too.

Today was inspired to film this for you, Muscle spasms in the back & how Pilates can help. Watch here or on my pilates to feel good Facebook page.

1 enjoy a hot shower or bath

2 move , go for a gentle walk, keep moving

3 relax, put on a relaxation or meditation to de stress

4 improve your posture

check your chair is straight to the desk

sit with your bottom at the back of the chair, cushion behind your low back or lumbar support

feet under knees, knees in line with hips

don’t slouch !

Take regular breaks

5 enjoy some shoulder shrugs - sitting or standing tall, shrug your shoulders up to your ears then drop them down. Repeat 5 times

join in below in the video on my pilates to feel good YOU Tube channel

& remember this time will pass, it will get easier, it’s worth investing in your mind & body

hope to see you at Pilates

Love Bev 

Beverley Densham 


Pilates expert 


Specialise in helping people with their backs to feel good 


Www.pilatestofeelgood.com

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Pilates for beginners & how it can help you

Pilates is such an amazing form of exercise, today I taught a new beginner, like many beginners they were nervous about what to expect & a bit worried yet within 5 minutes they relaxed into their lesson & fell in love with Pilates.

So I’ve filmed you a Pilates for beginners video & how it can help you, watch here

Love Bev 

Beverley Densham 


Pilates expert 


Specialise in helping people with their backs to feel good 


Www.pilatestofeelgood.com

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How to beat a bad back - 6 tips to try at home

Pilates can really help with a bad back, however it’s about doing exactly the right exercises for you. I specialise in helping people with their backs.

Does any of this sound familiar?

‘I have a low back problem

weak back

my back goes three times a year

I get back muscle spasms picking up the grandchildren

i have a back problem

sciatica

a prolapsed or bulging disc

you’ve had a back operation such as a discectomy or spinal fusion

you’re stiff as a board

if any of this sounds familiar there’s lots you can do about it. I always recommend seeing your GP first, often having some physio, osteopathy or chiropractic treatments are needed & specific rehabilitation exercises

you may need an X-ray or MRI scan for a clear diagnosis. This helps a lot because then you can learn the best Pilates exercises for you, many will help & it’s important you avoid the ones that won’t help.

Learning not just from a qualified teacher is vital but also that they’re experienced & understand what you need help with. I’ve been a Pilates expert 21 years now & love helping you with your back. Seek medical advice before starting a new exercise regime. Best learnt with a teacher for good technique.

Here’s 6 tricks to try at home 

1

have a lie down & breathe 10 times, & relax

Breathe in through your nose as you exhale through your mouth relax, repeat 10 times

Breathe in through your nose as you exhale through your mouth relax, repeat 10 times

Breathe in through your nose as you exhale through your mouth relax, repeat 10 times

Here’s the Pilates have a lie down to improve posture, alignment, relax & release the muscles 

2 How to do a daily Gentle back stretch - you can do this on a mat or in bed

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3: This is one of the BEST daily stretches for your back & to improve posture. Side to side stretch

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4: Shoulder bridges to strengthen your legs, buttocks & gently release & lengthen your back  - join in here

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5:

& 5 minute beach relaxation to calm & relax body & mind, good for your muscles, back & posture too

6: and the final tip is; Pilates, breathe, relax, repeat!!

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Love to hear how you get on, practice is key, try these before breakfast daily & see & feel the difference. Or find a good time to suit you. You really can feel good with Pilates

Love Bev 


Pilates expert 


Specialise in helping people with their backs to feel good 


Www.pilatestofeelgood.com

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