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Happy New Year to you all and welcome to the January Power of Pilates newsletter! After the over indulgences of Christmas and the New Year, I hope you are inspired by our Pilates hints and tips and that you are correcting your posture as you read...

Remember you can now book your class online - they are filling up fast and I can't wait to introduce you to a few of the new exercises from the workshops I attended in December!

If there is anything you would like to see in the newsletter in future, please forward your suggestions to: info@powerofpilates.co.uk

1. Pilates for office workers
2. Celebrity Pilates fans
3. Move of the month
4. Your instructor
5. Funny of the month
6. Missed classes

Pilates for office workers

Faulty posture and repetitive strain are known to be two of the main causes of back pain and muscle tension in the workplace. Jobs which involve sitting in the same position for long periods and using a keyboard or mouse repetitively can lead to aching or painful muscles in the shoulders, neck, back, wrists and hands. Incorrect posture whilst using a keyboard or writing can also lead to shortened pectoral muscles.

Pilates focuses on awareness of the neutral spine, lateral breathing and core stability. Regular classes will increase your awareness of your body and achieve a balanced body which is strong and supple, a flat stomach, increased flexibility with a strong back and core.

Specific stretching and strengthening exercises improve your posture, helping to re-educate the body’s postural muscles. These simple but effective exercises help alleviate aches and pains that often result from poor posture or repetitive loading, equipping you with techniques you can use in the office on a daily basis.

Tips:

• Avoid cradling the phone in your neck.
• Keep your neutral spine; you may need a lumbar roll or wedge to help keep you in neutral.
• Take regular breaks from sitting; your spine is constantly compressed whilst you seated so ensure you take time to release the pressure.
• Don’t slouch in your chair! Keep your spine long, shoulder blades down and neck released.

Celebrity Pilates fans

"I'm a Pilates person. It's great. I had a hip problem. I had a chronic back, a pinched nerve and a hip problem and it's completely solved all of it. I love it. It makes me feel like I'm taller."
Jennifer Anniston, TV and movie star

Move of the month

Thoracic (Lateral) breathing

Thoracic breathing entails breathing into the lower ribcage and back to make maximum use of lung capacity. The increased oxygen intake replenishes the body and the action itself creates greater flexibility in the upper body. We breathe into the ribs rather than the abdomen, as we want the abdomen to stay strong during the exercises.

"Above all, breathe correctly" – Joseph Pilates

You can practice this method sitting, standing or lying, with your pelvis in neutral and your spine lengthened.

• Wrap something around your ribcage (i.e. a scarf).
• Cross the ends over at the front and pull a little on them to feel where you are working.
• Take a deep lateral breath (into the scarf) - directing the breath into your sides and back.
• Keep the shoulders down and relaxed and the neck long while you take the breaths. The ribs should expand as you inhale and close down as you exhale.
• Breathe in through your nose and out through your mouth – imagine you are releasing the air by blowing gently through a wide straw.

Continue to breathe gently approximately 5 or 6 times but do not over-breathe (or you may feel dizzy). Do not try more than six at one time. Breathe softly in a relaxed way.

Your instructor - Claire Roberts

In December I took 3 new Pilates workshops - Pilates Arms and Legs, Pilates X-band and Pilates Body Rolling. The workshops demonstrated some exciting new exercises using the bands and weighted balls which I will be introducing into your classes soon!
I also start my level 3 qualification in Jan 08; this is the highest accredited Pilates qualification and will take approximately 6 months to a year to complete.
The qualification consists of anatomy and physiology, nutrition and weight management, case studies, practical workshops and observed assessments.

Funny of the month

Missed classes…

If you are unable to make your class, please let me know. You can make up a missed class as long as it is taken within the 7 week course. Email me with the class you would like to attend as a make up and I will confirm if there are spaces.

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