Tag Archives: Pain

Top 3 Reasons Why Singapore Pilates Works for Back Pain

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Whipped your core muscles back to shape with Pilates! Singapore Pilates is taken as a form of physical therapy for back pain relief because it is effective. It works all the time! Singapore Pilates primarily targets deep core muscles. Just as in physical therapy, Singapore Pilates could bring about a long-term solution to pain in your back. Doing the exercises on a regular basis would eventually lead to a higher level of fitness and health.

Here are the 3 top reasons why Singapore Pilates works for back pain:

1.Build Up Your Core
Building up strong core through Pilates means not having to suffer any form of back injury. And for people who do not suffer from back pain, it can help prevent the onset of back problem and delay spinal degeneration as one age. The development of strong core muscles enhances proper body posture which benefits not just the back but also the entire body.

Pilates works because the exercise program involves slow and controlled movements. When movements are controlled, it means the muscles are in control working with the mind in sync. In time, this control translates to strong core strength. This core group of muscles is actually “switched on” all the time to provide optimum support for the entire spinal column. Strengthening the muscles in your body’s center straightens and stabilizes your spine.

A consistent Singapore Pilates training program in just two to three times in a week, over at least a month can bring about instant back pain relief. This is because Pilates, by that time, has already strengthened your core muscles. Your Singapore Pilates instructor would give you the signal to bring your pilates exercises routines to the next level. So that muscles that support your spine’s joints and ligaments would remain strong with continual challenge.

This way, Pilates not only work as a back pain relief program, it also serves as a preventive measure for future back pain relapse.

2.Promotes Body Awareness
As your core muscles get stronger, any misalignment at your lower back or neck area can be corrected and prevented. These are the two main areas where the spine is most prone to injury. Proper alignment of muscles around the spinal column leads to instant back pain relief. Thus, Pilates helps you sit, stand, run and walk properly.

Pilates in Singapore creates body awareness. Your core muscles would work more functionally in all aspects in the support of your daily physical activities. Muscles that should not be used when you stand, sit, or walk would not be forcefully utilized, unless required. Your body learns to become more intelligent. Use what is needed correctly! The result: instant back pain relief.

Above all, you achieve good body posture easily. You do not need to subject yourself to tedious and costly physical therapy. You can finally say goodbye to pain killing medications, which can be addictive. With great body awareness, you can now enjoy what you love to do and go where you love to visit.

3.Creates Space in Joints
The lack of space in joints structure is a contributing factor to nerve impingement and back pain in the lower back. Additional pressure on the spinal disc from bad posture and possible muscle knots in hips may also cause back pain.

Singapore Pilates back pain relief exercises works at breaking down tight knots that inhibits range of motion of the hip making normal functional motions of the pelvis (hip bone) impossible. Pilates introduces space in between tight lumbar vertebrae to improve movement. These exercises must be carefully monitored by a qualified Singapore pilates instructor. Some of the exercises although painful if your back condition is chronic, will give way to relief if you work properly with certified supervision.

Are you going to allow your back pain to reach a stage where you need to consult a doctor? Physical therapy is usually recommended along with consultation. Your health insurance may not cover such therapy. Consequently, it would cost you more. Singapore Pilates offers a less tedious, less costly but more permanent back pain relief.

Are you looking for an effective pain management strategy to get rid of back pain? Look no further, do Pilates! It is one of the safest and most effective ways to get rid of back pain!

 

Joanna Ng runs an authentic Pilates Studio,Singapore Pilates Central & Rehabilitation and has more than 15 years of experience in Pilates. She specialises in using Pilates for pain relief and uses various techniques like myofascial release, gyrotonic to nurse many of clients who has suffered serious injuries such as slipped disc, herniated disc back to health. Visit her at http://www.pilatescentral.com.sg.


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Pilates : A Commodity or Pain Relief Specialty?

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When you have pain in your body, like lower back pain, neck pain, shoulder pain, hip pain, knee pain or groin pain, what kind of health program would you choose after a doctor’s consultation?

Would you choose to do nothing and wait for the pain to go away “magically”? Or assume that it is a minor aliment; sign up at the nearest gym and train in hope to get better?

The fact is some people will do either one of the above or even all of the above.

How Pain Begins
If you suffer from lower back pain, neck pain, shoulder pain, hip pain, knee pain or groin pain, they don’t just go away when you do nothing. It might go away for a while in the beginning. But most pain will return again and again at closer and closer intervals, and become chronic! Until you do something!

When you sit at your desk over prolong period of time in a certain fixed position, without moving, the body gets tired and fatigued. It will manifest itself as soreness in areas that is stressed like neck pain and shoulder pain. Repetitive long hours like this over days and weeks will soon turned this soreness into chronic pain or tightness.

Pilates Pain Relief
Pilates is highly recommended not just by doctors as a tool to restore the body to health, it is also regarded by chiropractors and physiotherapists as the post rehabilitation treatment to go into. Some physiotherapist trained in Pilates, even put their patients onto Pilates program immediately.

All muscles that are tight are both weak and short. They need to be stretched so that they can return to its original length. As some muscles are so tight from many years of non stretching, it takes a few sessions to persuade them to lengthen. When a sore area no longer feels tender or in pain, it is time to embark on the next phase – muscle strengthening program.

So is Pilates a Commodity?
This is a very important question? It can well be understood if one has a common cold, one goes to a general practitioner. But if the cold turned into a nasty chest infection, is it crucial to seek the expertise of a specialist so that a fast recovery can be guaranteed.

More often than not, Pilates is taken as a commodity and compared to doing a general fitness program or working out in the gym; more like doing something for recreational sake and is judged by the price alone!! Almost all the time!!!

Most people do not bother to find out what Pilates actually entails and how it can help in pain relief. It is important to know the difference between a “standard” Pilates program verses a “pain relief” Pilates program.

The former will be something akin to following a video tape in which you do a whole series of Pilates exercises except you have the company of a teacher by your side.

The latter is all about specifics. Pilates pain relief exercises is about doing specific exercises with the body in specific angle (sometimes involving soft apparatus like balls) to target specific areas in pain. If you have neck pain and or shoulder pain, there is a specific series of Pilates pain relief exercises for neck pain and shoulder pain. If you have lower back pain, there is a specific series of Pilates pain relief exercises that works for lower back pain. Every case is different and the difference lies in the angles of the subject in pain for all Pilates pain relief exercise.

So if you suffer from lower back pain, neck pain, shoulder pain, hip pain, knee pain or groin pain, would you just do ANY general Pilates program? Or even consider a Pilates group program?

Certainly not! Or you might end up with even more pain.

Depending on kind of pain you have, the right prescribed rehabilitation program on specific Pilates pain relief exercises by a well trained Pilates instructor / professional can help you achieve instant result – being pain free!!!

But if you continue to see Pilates as a common commodity that you can get anywhere, it will just be what you view it to be – just a general program. You need to stop taking Pilates like a commodity!

But if your body is in pain, do your body a favor and invest in a quality program that it deserve so that you get an optimum body to enjoy a pain free lifestyle – doing whatever you enjoy!

In life, demand health!

Joanna Ng runs an authentic Pilates Studio, Singapore Pilates Central & Rehabilitation and specialises in using pilates as pain relief to back pain, neck pain and shoulder pain. Visit http://www.pilatescentral.com.sg for pilates pain relief exercises and find out she can help in pain relief.


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Have You Tried Pilates To Help Your Back Pain?

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There are several ways to treat back pain and many have achieved various levels of success. The reason there are so many is because the medical world and experts have different opinions of what causes back pain and the same applies to the way they think it should be treated. These differences of opinion often result in contradictory advice that is communicated by the medical community. It also has a lot to do with them not knowing or fully understanding what causes back pain in the first place.
Back pain is a very common problem and the condition costs billions every year to treat. The increase in the number of back pain cases can be linked to a number of factors that include lifestyle factors and people living longer.  There are many conventional ways to treat the condition however, in recent years the popularity of certain alternative and complimentary methods has increased. These include acupuncture, yoga and tai chi. In this article I will be covering a method that is also growing in popularity and that is Pilates.
Pilates was developed by a Joseph Pilates over a hundred years ago. The method was originally used to rehabilitate people who were recovering from accidents. Joseph was a physically weak child however, this motivated him to develop physical conditioning techniques and methods to help build strength and flexibility in his body.
Pilates focuses on the correct and proper alignment of the body. The techniques also emphasised the importance on correct breathing, posture and muscle stretching. The great thing about Pilates is its low impact qualities that allow people of all ages to use it even those already suffering from back pain.Pilates focuses on building strength in your core muscle groups. The core muscles are located around your stomach and lower back. It is these core muscles that support the back and the body’s movement. In Pilates it is believed that the health of the body begins with a strong foundation and that foundation is your core muscles. It also focuses on creating the natural and balanced alignment of your spine.
There are various exercises that can be performed on the floor. You can also use a Pilates machine that is designed to do specific movements. This involves various positions that include kneeling and sitting on a moving platform with tension ropes that you pull to build strength.
Due to certain complexities of these methods it is advisable that you consult an expert and take lessons first.

Bill Weller has been writing articles for over 2 years on subjects he is passionate about. Why not visit his new website that provides helpful information on finding Laptops under 300dollars and best laptop brands including other hardware accessories.


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5 Great Pilates Exercises for Shoulder Pain Relief

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If you are experiencing shoulder pain as a result of sports injuries, car accident, frozen shoulder impingement, lifting or any other activity, pilates can help ease the pain and inflammation. There are several exercises you can do, both at home and at your work desk. These are safe to do daily. In fact, you are encouraged to do them at a 2 hour interval.

Here are some pilates pain relief shoulder exercises. They are simple to do and can be done virtually anywhere, even while sitting at your desk at work.

Shoulder Rolls
Simply roll your shoulders upwards and backwards away from your ears for 5 to10 repetitions; repeat the process in a forward motion. Movements should be performed slowly and in a controlled manner for shoulder relief.

Neck Rotation
You can do the same with your neck by rotating your neck one way, in a clockwise direction. Repeat in anti-clockwise direction. This exercise releases tension at the neck and shoulders and improves blood circulation.

Arms Circle Back
Stand facing front or seated. Lift both arms upward slowly, palms facing the ceiling. Reach up towards the ceiling, keeping shoulders away from your ears. Turn palms outwards when the arms are extended fully and start to bring the arms down slowly behind you. You should feel your chest widen as your shoulder blades draw backwards. Do the exercises as if you are in a sphere feeling the wall around you. Repeat 5-10 times.

Overhead Back Shoulder Stretch
Bring both arms up over your head. Use your right hand to grasp your left wrist. As you inhale, prepare to extend backwards. Exhale open and lift chest out and up. Hold the stretch for about 10 seconds and repeat 3-5 times. Repeat the same with change in the wrist hold. This is an especially good exercise if you suffer from stiff neck and shoulder pain.

Elbow Circle Backwards
Bend both your arms as you take your fingers to your shoulder. Keep your elbows bend as you circle them backwards. Squeeze shoulder blades backwards together as the elbows move upwards and backwards. Keep chest open and wide all the time. This exercise restores functionality and mobility to tight shoulders. Repeat 5 to 10 times.

Take the exercises in your stride. Do not try doing too much at once; it may actually aggravate your tight / sore muscles further. There are a number of other pilates exercises you can do for shoulder release that are great for beginners.

Learn these simple pilates shoulder pain relief exercises that will ease pain and inflammation. As you get better and stronger, you can work under a certified Pilates instructor for more challenging program to gain more muscular strength and endurance for improving shoulder joint stability.
Do not stop your pilates shoulder pain relief exercises as you get better. You will want to make it part of your lifestyle activity.

Shoulder pain can keep you from enjoying daily activities like hiking, golf, playing with your children or grandchildren, and even simple things like getting in and out of your car. By doing these pilates shoulder pain relief exercises you can strengthen your shoulder muscles and joints and start to enjoy the simple things in life again.

Singapore Pilates Central & Rehabilitation is one of the few Singapore Pilates Studio that specialises in Pilates for Pain Relief. We use pilates, gyrotonic and myofascial release to provide instant relief to sore muscles.


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5 Hot Pilates Exercises for Chronic Lower Back Pain

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Chronic lower back pain is among the most common injury suffered by both gender in all age group, but most significant in the elderly. There are many options available. If it is not too serious, you can choose to use non-invasive method like medication. Or play an active role in your own recovery by turning to Pilates if you prefer a more natural and long-term relief.
Specific Pilates exercises can strengthen core muscles to help in fighting off chronic lower back pain because your postural muscles groups are in charge of your form. If you have good core endurance, it will be reflected in your overall posture and prevent back injury.

Here are 5 great tips to get cracking:

1.Pelvic Tilt
Pelvic tilt is one of the best Pilates exercises that is used to assess your core strength especially if you have chronic lower back pain. It is a functional move. The ability to perform pelvic tilt means your lumbar spine is able to articulate and move. This mobility plays an important role in your recovery.
To perform the exercise, lie on your back. Bend your knees with feet flat on the floor. Inhale to prepare and exhale by slowly pressing the small of your back firmly into the floor and lift hips up slightly. Start by lifting only to the level you can. Draw your bellybutton down to your spine as you exhale during the lift. Avoid lifting pelvis higher than your middle back as tension will build up in the back of the neck. Repeat 5-10 times.

2.Knee Sway
Knee Sway relieves tight vertical spinal column muscles that are tired and weak. It adds instant relief and acts to quickly take away radiating lower back ache.
Lie on your back. Knees bend and feet wide on the floor. Keep knees about hip width or imagine you have a big basketball between your knees. Inhale to prepare, exhale slowly and turn both knees to one side without collapsing your knees together. Always remember to engage your abdominals when moving both knees from one side to the other. Repeat 5-10 times.

3.Alternate Knee Lift
Alternate Knee Lift helps to stretch tight weak lower back muscles and train abdominals at the same time. It is a simple beginner exercise and a safe exercise to start on your journey to strengthen your back.
Lie on your back. Knees bend and feet wide on the floor. Keep knees about hip width. Inhale to prepare, exhale slowly lift one leg (knee still bend) off the floor and towards your chest about waist level. Avoid bringing your knee too close to the face. Repeat 5-10 times for one leg and switch to the other leg.

4.Swan Prep
This exercise alleviates chronic lower back pain by strengthening your back extensors. Such muscles are usually overstretched and weak in people with back pain.
To start, lie on your tummy on the floor, face down. Put your palms at chest level, near your armpits, under your shoulders. Your elbows are bent. Keep the back of your neck long with your nose floating off the floor. Inhale to prepare, exhale slowly and lift your bellybutton up and away from the floor. Keep the abdominals lifted as you press your palms into the floor. Exhale as you lift the chest slightly off the floor with the back of the neck long and face looking down. Avoid lifting chin up and looking forward. Face should always be looking down. Repeat 5-10 times.

5.Cat
Cat is a great for back stretching and improving flexibility. It can also be used as a warm-up for other Pilates exercises.
Get on all fours with your knees and your hands on the floor. Check to have your palms under your shoulder. Inhale to draw your tummy in and round your upper back to the ceiling and your eyes to your belly button as in an angry cat. Exhale as you arched your back (tummy dropping to the ground) and look upwards. The move resembles a stretching cat. Repeat as many times as you are comfortable.

Cool Down with Child’s Pose
Child’s Pose is one of the easiest and most relaxing Pilates exercises.
Start with all fours. Sit back on your heels. Your butt should be on your heels. Your chest should be on your knees. Your knees should be shoulder width apart as you keep your toes together. Drape your body over your thighs. Your forehead should rest on the floor or on the back of your palms. Next, stretch your arms out to your front. Deeply breathe and relax as you remain in the position for several minutes. This should help to release tension in your neck, hips, and lower back.

Singapore Pilates Central is one of the few Singapore Pilates studios that specialises in using Pilates for back pain relief. Joanna has 15 years in the industry and provides back pain relief using pilates, myofascial release and gyrotonic.


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