Pilates: Mind and Body Workout



Pilates mind is the state of mind you get into during a Pilates workout. Think of it in much the same way as you think of the state of mind a person is supposed to have during yoga. Not quite like the runner’s high, Pilates mind is more a tranquil, refreshed state of awareness.

Do all who perform the exercises experience Pilates mind? Undoubtedly, no. Just as some people can run 5 miles without experiencing that sense of euphoria that can come from prolonged aerobic exercises and some people never quite get into the meditative aspects of yoga, not everyone will experience the serenity and sense of well-being that Pilates can give you.

Maybe that means Pilates just isn’t the ideal workout for them. Or maybe it just means that they’re not approaching the exercises in the right way. Because Pilates is an ideal exercise that can benefit everyone who tries it.

To fully experience Pilates with your mind and body in sync, it’s necessary to approach the Reformer machine (or your resistance bands, or simply the movements if you’re using no props) with a certain attitude.

Rather than the way a body builder might face that weight machine and start pulling and lifting, grunting and groaning his way through a set, let a sense of calmness come over you. Pilates is probably the most gentle and least strenuous workout you can do, with few repetitions necessary to get the benefits, so you’re not facing an agonizing session.

Try to develop a Pilates mind by taking deep, cleansing breaths before you begin and by breathing steadily and evenly throughout your workout. Much like yoga, the exercises you do will be more effective if you breathe properly.

As you do each movement, concentrate on doing it slowly and evenly. Feel your muscles relax and contract as you work your way through the Pilates movements. Aside from being low-impact, awareness of what you’re doing is a chief difference between Pilates and yoga, and many other exercises.

Rather than aerobics or other types of high-impact workouts where fast movement is the key to burning fat and calories and training your muscles, with Pilates you need to focus on each slow and controlled movement. If your movements are fast and erratic, you’re doing them incorrectly. And if you do them incorrectly, you won’t get the full benefit.

Develop a Pilates mind by imagining that you can feel your muscles lengthening and contracting. With each movement, you can feel yourself growing stronger as your muscles tighten and become more efficient. The more you concentrate on exactly how you move and with what intensity, the more you’ll develop an attitude of awareness.

If you do that, your Pilates workouts will do more than tone your body and strengthen your core muscles. Soon, you’ll find yourself looking forward to Pilates because you will feel stronger after each session, and not just physically. Once you learn to use your Pilates mind, you’ll find yourself mentally refreshed and relaxed after each workout, too.

How to Make the Most of a Physiotherapy Assessment


The first step in recovering from several painful and incapacitating conditions is a physiotherapy assessment. One can sit back and let the physiotherapist do all the work. However, more accurate and positive results will come of the physiotherapy assessment if the patient becomes involved.

When you go in to the physiotherapy appointment, your doctor should have given the physiotherapist some idea of your condition. The physiotherapy assessment will begin when the therapist takes a medical history. This is standard procedure for any type of health related problem. It is wise to be thorough in explaining past problems and conditions that seem to run in the family.

This can have a bearing on your treatment. It might even point to some disease or disorder that no one suspected that you had. A thorough physiotherapy assessment could possibly lead to treatment by a physician for an unexpected illness. You might find out that, while physiotherapy is bad for very few people, it is not what you need the most.

Then, the therapist will ask questions about your present condition. She will want to know when the pain, stiffness, or other problems started. She will ask you just how much it hurts, having you grade your pain on a scale of one to ten. One means no pain and ten means the worst pain you can imagine. The physiotherapy assessment will go on with your hypotheses of what caused it all.

The accuracy of your physiotherapy assessment rests on the precision with which you answer these questions. Telling the therapist that the pain is at a level of four when you know it is more like a level of eight will lead her to treat your pain less aggressively. It will be as if you had no physiotherapy assessment at all.

However, if you are able to correctly measure your degree of pain, you will help the therapist understand your problem. When the therapist knows when the problem began and has an idea of what caused it, the physiotherapy assessment will reflect that information.

Then, the therapist will watch you move. For a person who does not wish to be seen as weak, it may be a challenge to walk and do other movements as the person does them when no one is watching. In other words, a person with a sore and stiff neck may try to move it normally in order not to seem like an invalid.

You will be put through a series of movements that may seem cruel to you. It is a part of a good physiotherapy assessment to show all the movements done as best you can do them. If you can barely do them, that tells your physiotherapist a great deal of information.

It is best that the physiotherapy assessment covers all these pains and conditions. The way to make the most of a physiotherapy assessment is to be as honest and accurate as possible. It is only then that you will get the best care.

Neck Pain – When Should You Be Concerned?

A headache is something that the majority of us will experience at one time or another in our lives. Although the term “neck discomfort” is straightforward and direct, it is a particular experience, and the diagnosis, evaluation and treatment need likewise to be separated.

What causes neck pain?

There is a whole range of causes for neck pain. As basic as this may sound it is necessary to bear in mind that the neck supports the head. The human skull can weigh more than 15 pounds. If you envision yourself bring around a 15-pound weight all day, it is not surprising that in the typical daily activities of life you develop tension on the neck and spine.

Someone sitting at a keyboard all day with the head tilted in a specific angle can suffer from a headache. Sleeping in a weird position can trigger pain. Lifting, twisting, bending, reaching and other regular everyday activities can trigger strain and pain. Same is true even for gentle work out regimens like Pilates in Melbourne .

Merely aging is typically a reason for pain in the neck. Degenerative Disc Illness and other neurodegenerative disease procedures such as osteoarthritis and spinal stenosis are not unusual in our aging population. These can cause severe discomfort issues for people.

When injury such as whiplash-type injuries in car mishaps or slips occur, neck pain can be spontaneous and severe. The damage can develop a brand-new medical condition such as a herniated disc that triggers extreme neck discomfort and in some cases neurological deficit. Tingling and feeling numb in down the arms can take place. In addition to triggering a new medical condition, the injury can affect existing medical conditions. For instance, a person who had pre-existing degenerative disc illness from the standard aging procedure may have been pain-free previous to the injury. The trauma of a car accident, while not triggering the degenerative disc disease, may superimpose tensions that trigger anxiety. What was previously pain-free now becomes painful and debilitating.

Although each of us may experience a headache at some time during our lifetime, the way we feel it, experience it and view the pain will be various. Some individuals will discover that their pain only happens when they tilt their heads in reverse or forward. Others will feel neck pain when they turn their head to the left or the right. Still, others will experience headaches, lightheadedness and vertigo. Some individuals’ discomfort will last a day or more. Other individuals will have trouble for a week or 2. Still, others will suffer ongoing chronic neck pain.

Treatment options for neck pain

Treatment for neck pain in Melbourne can consist of medications and physical interventions. Medications include simple, common pain medication such as acetominiphine, anti-inflammatories and muscle relaxants. Physical treatment can consist of physiotherapy, massage therapy, heat treatment, ten treatment, acupuncture treatment and chiropractic treatment. Regular workout is typically advised as well.

Cold and heat are the two most common passive treatments for neck pain. Often people self-recommend these types of treatment for their pain. Physiotherapy is frequently recommended to the person with a headache. Physiotherapy by a licensed and competent physiotherapist has a variety of goals. Among the main goals of physiotherapy for discomfort is to reduce the level of pain being experienced. Another objective is to increase the series of movement of the neck. A 3rd goal is the education of the individual suffering neck discomfort concerning correct biomechanics to avoid more neck pain issues in the future.

In addition to the above kinds of treatment, surgery is performed in some of the more extreme cases of neck pain. Discectomy is on medication that is sometimes carried out due to constant and severe neck pain. Discectomy is the surgical removal of part (or the whole) of the problem disc in the neck. The blend is likewise carried out at times. The combination is planned to offer long-term stability to the spine.

When neck pain becomes persistent, a multidisciplinary treatment technique is typically needed. This interdisciplinary evaluation and treatment strategy is usually led by one doctor who has, through both education and experience, obtained special knowledge in the treatment of persistent discomfort. Chronic pain programs are available throughout the US and Canada. Because of the impact, the constant and consistent neck discomfort can have on an individual, anxiety and other mental issues frequently accompany the persistent neck discomfort. Psychological therapy is for that reason frequently needed together with the physical techniques of treatment and the medicinal (medication) treatment for chronic neck pain.

Different Techniques of Back Massage


Back Massage is one of the best ways through which you can relive yourself from back pain. You can use various back massage techniques for benefits, such as relaxation, increased body awareness, better blood circulation and improved lymphatic drainage for release of toxins. Selecting a right back massage technique is important for receiving maximum benefits. Typically, during the back massage, a masseur uses massage oil to decrease friction created on the skin and to prevent the pulling of skin hair. The less the quantity of oil applied, the greater is the friction and deeper will be the pressure. Use light stroking movements throughout your massage to move from one area to another, to soothe an area of localized deep tissue or to make a transition to another stroke.

Step By Step Guide for Back Massage

Mentioned below are few steps, which detail a back massage technique for relieving one from back pain.

The person receiving the massage should lie down on his/her belly on a firm, comfortable surface, such as a floor mat or firm bed. Make sure that you the whole back of the massage receiver is comfortably within reach. Stand by the side of the person and place one hand on the lower back and teh other between the shoulder blades, over the heart.

Warm up the back by applying thumb pressure along both sides of the spine simultaneously: Start from the lower back and knead gently with your thumbs up to the neck area. This will also promote relaxation.

Use a smooth, delicate stroke, called “effleurage”, to apply massage oil. In one long stroke, slide your palms down either side of the spine to the pelvis; scoop out around the hips and back up the sides to the shoulders. Maintain contact with the back. Move your hands over the back to start a new area. Continue up both sides of the neck to the base of the head.

Starting at the spine, slide your palms in opposite directions outward to the sides of the back, starting with the lower back area, and moving up to the shoulders.

Knead the fleshy muscular areas at the top of the shoulders, the mid-back area and the buttocks to loosen any tight muscles and fascia, which is a connective tissue.

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