Get your fitness ready for International Women’s Day


Fitness and International Women's Day

March 8th is International Women’s Day, a global event celebrating the achievements of women around the world. This year the campaign focuses on the issues of inequality women still face every day. Another area where women are lagging behind is personal fitness. Studies have shown that women are up to 50% less likely to participate in sports and physical exercise than men. Research shows just 1/6 women has exercised regularly since childhood compared to 1/3 men.

Women often fall way down the list of priorities in their own lives and struggle to find time to work out. Family often comes first, followed by busy work schedules. It’s all too easy to say I’ll do it tomorrow.

Regular exercise has so many physical and psychological benefits. For example Pilates can help your alignment, posture, release tension in joints and improve your performance in all sports and can help relieve your back pain. I think we should use this day to encourage and inspire other women to have the life they deserve and show that anything is possible if we work hard and help each other.

With this in mind I am taking on a mammoth challenge this year. After not running since before having my 2 children now aged 9 and 11 years old, I am currently training to run the marathon and raising funds for the charity BackCare. See below for details of events that are helping me raise funds for my chosen charity – backcare.org.uk

Upcoming events:

Saturday 27th February 8-12pmCurry and drinks at Hannah’s, Tickets are £20 and include welcome drink and Thai curry. 

Friday 4th March 4-6pm – Children’s Disco in Rowledge Village Hall (aimed at primary school age children up to year 7 but all ages welcome). Tickets are £7.50 which includes a drink and party food. 

Friday 15th April 8 till late – Mixed gender poker night at Hannah’s house. It’s £10 to play. You can bring your own booze or there will be an honesty bar to raise money.

Friday 22nd April 1-3pm Coffee afternoon at Becky’s house (21 Lickfolds Road.) Just come along for coffee and cake and donate money on the day.

To book onto any of the above events or for more info please email me Hannah@farnhampilates.com

Or if you wish to donate towards my fundraising here is my Virgin Money Giving Page

Contact us

 

Can Christmas give you back pain?

Can Christmas give you back pain-There are many activities you may have to do around the Christmas season that can cause common problems and injuries. As back pain affects 80% of us at some point, here is some advice about what to do to prevent problems –

The first line of treatment has traditionally been paracetamol, but new research has found it may be no more effective than a sugar pill. It is better to prevent by strengthening your abdominal muscles and back to help stabilising then stretching and strengthening around your weak muscles.

The most important thing to consider first is what’s actually causing your lower back pain. By considering this question you’ll be able to choose the right techniques or treatments to get to the root cause and move towards a much speedier recovery. For the most part, lower back pain is caused by strains to the soft tissues, the muscles, tendons or ligaments, and/or to the joints underlying the commons problems.

Here are some common activities over the festive period that can contribute to back pain and some tips as to how you can minimise this.

1. Cooking, washing up, prepping food, you may be standing for long periods of time. This can cause sore feet, swollen ankles and puffy legs, tense shoulders and ultimately back pain.

2. Making beds, shaking duvet, bending, lifting, moving items, getting the house ready, cleaning, gardening – clearing leaves and digging, All can cause sore wrists and knees and back pain.

3. Sitting for long periods – writing cards, wrapping etc all causing sore hands and fingers and back pain.

All of the above can cause these common problems ….

REPETITIVE STRAIN INJURYMore commonly seen in the upper body, this type of injury can occur in the lower back when an action is continually repeated over a long period of time, causing stress to the joints or soft tissues.

It happens due to a repetitive pattern in movement usually caused by work or sport.

For example, if at work you constantly have to turn to your right, the right side of your lower back could become compressed, irritated and inflamed.

How to fix it? Try to adapt and balance the movement of your body throughout the day.

If a pattern of movement is unavoidable then stretching in the counter direction would be beneficial. All of the above activities could contribute to repetitive strain injury so try and vary the jobs you do and don’t spend to long on one thing. Your aim is to balance out your body preventing one side taking all the strain.

A regular massage with an experienced therapist may be helpful too. Or massage your feet or have a game everyone massaging feet.
Some preventative measures you could take are as follows …

Always consider your posture, look in the mirror look at how you stand and sit, pull the shoulders back, lift up through the spine.

Stop and stretch every hour. Even going for a gentle walk for five minutes can do wonders.

Low impact regular exercise is best such as yoga, pilates, swimming and walking. This will also help your stress levels over the festive season too.

Regularly move shoulders, roll them and do back stretches.

Be mindful of posture alignment and back pain and use your pelvic floor engage the abdominals before you lift .

ACUTE MUSCLE OR JOINT STRAIN

This is probably the most common injury to happen to the lower back and quite often occurs when lifting, over reaching, so when moving furniture around, making beds etc.

Symptoms can include muscle spasm, pain (which can be severe) and restricted movement.

Overreaching, twisting or stretching causes the muscles, tendons and ligaments in the area to tighten to prevent further damage and inflammation will build up as part of the natural healing process. Fast treatment is the most effective for this.

Some preventative measures you could take are as follows …

Always bend the knees and engage core before lifting

Can Christmas give you back pain

Always bend at the knees not at the back before lifting.

 

How to fix it? Immediately put an ice pack on the area for ten minutes at least. Repeat this several times until the inflammation begins to subside.

If the muscles have tightened up you could also alternate with a hot pack to help them relax, but start and finish with the cold pack to ease the inflammation and reduce the pain.

As with any injury rest is important to allow the body time to heal, but don’t spend hours sitting or lying down as this could make it worse. Find a good balance and when it has calmed down a little, stretch the area out with exercises such as shoulder bridge, rock on your lower back. You may find massaging arnica cream into the strained area beneficial.

So do enjoy the festive season, but don’t overdo it. Make time for yourself and make sure you enjoy some exercise too which will help keep your body in tip top condition.

I’m a Pilates teacher! I cant have hurt my back!

I have corrected, advised and helped over 2000 clients over 10 years with back pain but I have to admit it – I have had low back pain (LBP) and severe pain twice where I can’t actually move. This happened on Sept 2014 and Sept 2015 (can you see a pattern forming – having the summer off teaching to be with the children and going straight back to exercise?)

Do you want to hear how I healed my back to keep me moving?

If YES then keep reading.

Pilates and back careSo this year, unfortunately, while I was lifting Pilates equipment out to the new Garden studio my lower back just “went”. It felt like a snap, a sharp feeling and sent a shooting pain down my leg! Have you had this happen? What did you do? I felt quiet scared, I went into shock and my body froze as I was stooping over. So I rang my husband “umm darling you know I teach Pilates? Im stuck and can’t move and I’m teaching in 1 hour! HELP!” I slowly lay down and cried a bit!! I mean how can it happen to me -I’m a Pilates teacher!”, I knew I needed to stretch but the shooting pain was agony! I relaxed and taught that class as I knew stress can make the pain worse, so I said nothing but I learnt such invaluable steps to get back to the road of fitness….

I had to give up running and started again with exercise. I also now can’t sit for long periods of time! I went to consult a physiotherapist, osteopath and Pilates friends to help pin point how I was twisting or where was weak to work on, as its hard to tell on yourself. I was so upset I joined a charity,”Back care”, on their “Get Britain Standing” campaign they started on back care awareness week in October, and I have now offered to sign up to do the London Marathon for the charity next April! So please help, support and laugh at my training attempts as the weeks go by. Please support my sofa to marathon attempt!

I’m not the only one! Do you know 70% of people in the UK get back pain, and in 2013, 31 million days of work were lost due to back, neck and muscle problems. Bone and joint problems persisted in the UK because “sitting is the new smoking” says prof Steve Bevan, Director of Centre for Workforce Effectiveness at the Work Foundation. “The more sedentary the worse it is”. For example, ”the average British adult sits for 9 hours per day – double the safe limit” and The Backcare Organisation is trying to make people realise that prolonged sitting is strongly linked to back pain, diabetes, heart disease and cancer – so reducing your daily sitting by just 1 hour can burn 1kg of fat per month.

Tell me in the last year have you ever felt pain in your back, that you can’t lift your child or bend down, or are you in agony after gardening or driving? Do you know the right stretches and exercises for you? If not please contact me as I’ve formulated a 6 step plan which I know works, and I want to show you. Due to the demand Farnham Pilates is running more back care courses, and further short videos of exercises to help you are on their way, so please contact me – Hannah@farnhampilates.com

Pilates is the right thing to do, so try a gentle slow class. We will be posting daily exercises and/or tips to Facebook. Contact me if you have any questions, want an assessment or join the back care classes in the Garden Pilates Studio. And please join the mailing list if you would like more exercises and information on back care. You can do this on this page – on mobile devices sign up below or on PC/Laptop look to your right to sign up.

Back Care Awareness Week 2015

Back Care Awareness Week 2015

This week is back care awareness week 2015. I will be looking and asking you to participate in back care awareness to raise awareness of the problems back pain can cause as well as prevention and treatments. A main message from the organiser BackCare is to stand and not sit at work. Charity “getBritainstanding.org” encourage active working.

There is recent research below on the advantages of standing at work. It does suggest there are advantages of standing but there are a few cons that I will look at as well. I will examine the advantages of standing or being more active at work to help prevention of problems, and then treatments such as exercises to do to mobilise stretch muscles and strengthen your back. I will also look at other treatments available to help prevent or relieve pain.

This week I want you to be aware of your posture as you work, How long you sit for in the day, posture of your shoulders and lower back. Draw a picture and send it to me.

What is the distance away and height of your computer? If you carry things at work how do you lift them? Think about engageing your core muscles before you lift (message me if you want more on that). Use the stairs at work not the lift. Are you a carer? Do you lift properly?

Key Findings

1) A School in Bradford West Yorkshire took part in a seven week long study with students standing rather than sitting in July 2015 to prevent sedentary behaviour. They compared to a school in Australia and discovered it increased their step count and in class activity levels increasing blood circulation, heart rate and calorie expenditure and additionally showed improvements in behaviour, engagement and academic performance.  You can read more about this project here.

2) A 2015 study published in the Oxford Journal of Public Health shows that sit-to-stand desks in classrooms appear to be an effective way of reducing sedentary behaviour (prolonged sitting) in a diverse sample of children.

3) At their 2013 annual meeting, the American Medical Association adopted policy recognizing potential risks of prolonged sitting and encouraging employers, employees and others to make available alternatives to sitting, such as sit-stand desks.

4) A 2011 study published by the Centers for Disease Control and Prevention shows that when workers are equipped with sit-stand workstations, prolonged sitting is reduced and mood states improve.

5) A 2009 University of Queensland study found that even when adults meet physical activity guidelines, sitting for prolonged periods can compromise metabolic health.

Disadvantages

If you stand there are certain postures that will make your lower back pain worse – So if you have a lordotic lower back curve (Ie, postnatal, an excessive pelvis tilt and lower back curve. Don’t lean on one leg, have a moveable chair, keep mobile, still be aware of your shoulders.

So if you are worried about your back at work why not try this stretch?

If you are concerned about your posture come and see me for a posture analysis and I will give you exercises and stretches to help prevent back pain.