Below are some startling statistics from the International Osteoporosis Foundation (IOF). It is important that we start early to prevent the debilitating effects of osteoporosis as this problem will grow exponentially as the baby boomer population continues to age.
* 1 in 3 women and 1 in 5 men will suffer an fracture in their lifetime from low bone density.
* Middle-aged and older men and women with annual height loss of more than 0.5 cm are at increased risk of fracture
* Economic Toll: In Europe, disability from osteoporosis is greater than caused by cancers (except lung cancer) and is comparable or greater than diseases such as high blood pressure related heart disease, asthma, and rheumatoid arthritis.
* Movements where the spine moves into flexion (forward bending of spine) has been shown to increase thoracic compression fractures in those with low bone density.
* Movements where the hip and spine are placed at end range rotation can increase fracture risk.
* Strengthening back muscles can reduce the risk of vertebral fractures and kyphosis (forward flexed midback)
* Studies support that bone mineral density in postmenopausal women can be maintained or increased with appropriate exercise
So what can we do? Focus on exercises that improve balance, strength of the back extensors, posture, keep the spine and hips in safe ranges of motion, and that incorporates a walking program. All of the Pilates practioners at ProBalance know the risks of low bone density and how to modify for exercises within our setting. If you have low bone density, be sure to tell your Pilates teacher or therapist so they can recommend the safest exercise modifications and recommendations to maximize your outcome.
Ah…it’s the beginning of the year and you’re all fired up to work out. Just a few more reps of those overhead kettlebells should do the trick…that is until you start noticing that shortly after your workouts, you start to experience shoulder discomfort whenever you move your arm through its middle range or whenever you bring your arm across your body to fasten your seatbelt. It’s nothing bad…just annoying. It will go away on its own, right?
Shoulder pain is one of the most common ailments that I see following the New Year’s Resolution fitness rush. Often, this is due to poor shoulder mechanics which result in irritation of muscles and other soft tissues at the shoulder joint. If you’d like a brief, basic tutorial of shoulder anatomy, its mechanics, and some common pathologies, tune into this short 7 minute-ish video.
My biggest piece of advice: If you start noticing shoulder pain following your workouts, get to a physical therapist sooner than later. It’s far easier to address these mechanical issues early on before abnormal movement patterns start really taking hold, making the problem much more difficult (and time consuming) to treat.
Research points to 5 habits of happy people. These are so easy to incorporate into your daily life.
1. Show Gratitude: ”I am thankful that I have the capacity to move my body, walk, dance, hold my children, touch my loved ones, etc.”
2. Regular Exercise: If you are sitting, stand. If you are standing, walk. If there’s an elevator, choose the stairs. If you are walking, skip. When in doubt, just dance!
3. Mindfulness & Meditation: Give yourself time to be present in the moment.
4. Conscious Acts of Kindness: ”Pay it Forward” whenever you can.
5. Finding Meaning: Your spirit…what drives you to wake up everyday, and seeing your purpose beyond yourself, and acknowledging your place in the universe.
My purpose in life is to make a positive difference in people’s lives. Positivity is contagious so if I touch one person and improve their life, I hope they can pass on that energy and so on. I am grateful to all those in my life who support my purpose for it is the positivity of my family, friends, colleagues, and clients that allow me to share. Pilates is a mindful and focused journey of movement for which I am grateful to experience in my own body and to pass on to others around me. I hope everyone has a truly happy 2014!
If you are crouched over your computer keyboard or smartphone reading this post, you might want to take a moment to look up and just absorb what is around you and to take a moment to appreciate where your body is in space right now. Now, imagine your body moving as free and as efficient as a professional dancer or a finely tuned athlete. Do you think they are spending as much time as you are right now in front of a screen? Probably not, but that doesn’t mean you can’t make a small change. Take a step towards living as our bodies were designed to and move! Move with intention and move whenever you can. Can’t tear yourself from your favorite tv show? Pretend you’re a dancer or an athlete stretching as you are watching it. Sneak in some single leg balance when you can. In a confined space that doesn’t seem appropriate for exercise, get creative! It’s move it or lose it and life is short. Enjoy!
This $75/month ProBalance Membership allows for unlimited access to the ProBalance studio for independent workouts by either signing in online to designated Independent/Open Studio times or by contacting ProBalance directly for other approved times which may not be indicated on the schedule. Please note that ProBalance staff always has priority on apparatus usage.
Pre-Approval for this Membership is Required**
Prospective clients should not purchase the ProBalance Membership unless they have been pre-approved by us in person for independent workouts. Participants need to be able to demonstrate safety in equipment adjustment, exercise knowledge, and have solid movement skills and awareness.
Memberships are designated for single person use only and are not transferable.
Pilates for Athletes: January 4 class Series
When: Wednesdays 6-6:50am in January starting January 8th.
Instructor: Ada Wells, PT
Price: $100 total for the 4 classes
This is designed for runners, cyclists, or other athletes who need to work on flexibility, balance, and core control for maximizing movement efficiency and minimizing injuries. This class will be performed on Pilates apparatus, but no Pilates experience is necessary…just a moderate fitness level.
Great for balancing those cross-fit workouts or for those cyclists/runners who need something to do during the dark, rainy winter mornings before jumping on the ferry or getting home to get the kids ready for school. Since the class is taught by a physical therapist, you can also get some additional tips on some ways to address or prevent common sports injuries, and modifications if you are currently experiencing an injury.
This is a 4 class series and must be used within the month of the series. Missed classes will not be refunded or credited, but may be shared with a family member registered in our system as sharing your series packages.
Only a limited number of packages will be sold for January so once they are gone, you will have to wait until the next series in February.
Here are some unique exercises that I use with my golfers on the Pilates trapeze table to facilitate improved mobility in the middle part of the spine (aka thoracic spine). Range of motion in this part of the spine will do wonders, regardless of your rotational sport of choice.