Weighted arm and leg straps to add resistance
The carriage moves organically with you to build strength, sculpt and tone 💪🏼
Improve postural issues and alleviate chronic neck and back pain
Very effective, hard but fun workout
Intro offer £50 for 2 sessions
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Sandy@dbchealthretreat
#pilatesreforner #londonpilates #successwithsandy #coventgardenpilates #mentalhealthawareness #mindfulnessretreat
Sciatica is when the sciatic nerve, which runs from your hips to your feet, is irritated. It usually gets better in 4 to 6 weeks but can last longer.
Symptoms
Backs of your legs, butt, feet and toes will be painful, the pain may be stabbing, burning or shooting, tingling – like pins and needles or numb
Your symptoms may be worse when moving, sneezing or coughing.
How you can ease the Pain.
To help relieve your pain and speed up your recovery:
Do:
Carry on with your normal activities as much as possible
Regular back stretches
Gentle exercise as soon as you can.
Heat packs to the painful areas
Ask your pharmacist about painkillers that can help – paracetamol on its own is unlikely to relieve your pain
Don't:
Do not sit or lie down for long periods – even if moving hurts, it's not harmful and can help you get better faster
Causes
Sciatica is due to something pressing or rubbing on the sciatic nerve.
Slipped Disc (the most common cause) – when a soft cushion of tissue between the bones in your spine pushes out
Spinal Stenosis - narrowing of the part of your spine where nerves pass through
Spondylosis – when one of the bones in your spine slips out of position
Back injury
Treatments from a GP
Exercise and stretches
Prescribe painkillers that help with nerve pain like sciatica
Physiotherapy – including exercise advice and techniques like massage
Physiotherapy from the NHS may not be available everywhere and waiting times can be long. Try Pilates
Pilates involves building strength from the inside out, with strong abdominal and back muscles leading to overall physical strength. That's why it can be so effective for a condition like sciatica. Pilates for sciatica helps build up the deep muscles that can help provide support to the sciatic nerve
Contact sandy@dbchealthretreat.com
SPONDYLO – Greek for spine
OSIS – Pathological condition
•Pathological is something caused by a physical or mental disease
Normal spine has spongy bits in between the discs
Spondy – Discs are abnormal, all dried out – which makes them bulge out, causing nerve pain
Spodylosis also known as Spinal osteoarthritis
Rehabilitation Pilates
Pilates Reformer and Mat
CAUSES
• Age, wear and tear of spinal ligaments and bones
• Weakened and degenerated intervertebral discs
• Spinal cord injury
• Genetic
The most common area affected is that of the lumbar spine and cervical spine.
SYMPTOMS
• Back and neck pain due to nerve compression
• Inflammation
• Numbness and tingling of arms and legs
• Muscle spasms
• Sciatica (low back pain extending down the leg)
DIAGNOSIS
• Your doctor will diagnose spondylosis after reviewing your medical history and performing a physical examination.
• Additional diagnostic tests for spondylosis may be ordered, including
• X-rays MRI CT Scan a study to measure electrical activity of the nerve
TREATMENT
• Depends on the severity of symptoms.
• Medications. - anti-inflammatory, muscle relaxants, anti-depressants and topical applications for relieving your neck and back pain.
• Self-care. Pilates
• Heat and/or ice therapy to lessen the pain.
EXERCISES
Spondylosis is a degenerative process and as such, there is no available treatment for the complete reversal of the condition.
Treatment is aimed at providing relief from the symptoms,
preventing permanent nerve injury and to enable the patient to perform routine daily activities.
• Pilates Your therapist (me) will teach you exercises to strengthen your back and stomach muscles.
Regular walking will also help in relieving chronic back pain.
• Acupuncture
• Chiropractic spinal manipulations
• steroid injection
• Surgery
PILATES BENEFITS
The best reward for me as a Pilates instructor is helping people function again by gaining strength, flexibility and mobility, enabling the body to function within its’ limits without injury.
• Beyond the obvious stabilizing capabilities that Pilates inaugurates, it lengthens your muscles and fascia without creating much instability.
• Teaches full body integration, careful, significant spinal movements in the postural muscles.
• .Pilates movement has such healing qualities, it embodies everything you need to create and maintain uniform development of the muscles, to support your bones
• Pilates is an excellent low-impact exercise for rehabilitation patients that can be programmed to focus on spinal mobility, muscle strengthening, and flexibility, as well as focused directional breathing to promote ribcage mobility.
Sprains, strains and other muscular injuries are the most common injuries firefighters receive in the line of duty, according to local and national data, reports journaltimes.com
Firefighters' protective gear keeps them from being burned, but the sudden nature of their work and the heavy lifting it often involves means muscles are at risk, local fire chiefs said.
Why Pilates Works Well for Men. ... Increasing flexibility is a goal that Pilates addresses in a way that men often feel comfortable with. Pilates works toward functional fitness. That is, the ability to have the strength, balance, and flexibility that allows one to move through daily-life tasks with grace and ease.
Real Men do Pilates. More service providers, sportsmen and weight trainers are turning to Pilates to increase muscle power and flexibility. The Pilates method seeks to increase the strength, flexibility and control of the body
Sandy Donnelly an experienced and professional Pilates Instructor delivers group and 1-2-1 sessions in the workplace to help workers move better, improve posture, build strength and increase range of movement, enabling people to live more active lives, and reduce injury, hence absenteeism.
For more information sandy@dbchealthretreat.com
Sandy Donnelly
Ab time
• Downward Dog
• Push forward into a plank
• Move elbows beyond your shoulders x 3
Keep Abs pulled tight, shoulders relaxed
#successwithsandy #fridaymood #pilatesreformer #pilatesabs #abwork
Lower back pain is one of the leading causes of disability and sick days, costing the UK more than £10 Billion a year.
People with back pain, tend to move less. Blood flow needs to be stimulated and muscles stretched to encourage healing and improve movement. Your spine can misalign due to lack of activity. (If you have a serious medical back problem, seek your Doctors advice)
Pilates is recommended to help ease and prevent back pain. The strong focus on core (deep abdominal) strengthening creates stronger support muscles for the spine. Low back pain is often caused by structural imbalances in the spine. If you are sat at a desk for hours on a daily basis
Our bodies are not made to sit for extended periods of time, but when your office job calls for you to sit at a desk for hours on end, “you tend to hunch forward, your neck protrudes, and there’s eye strain. It’s stress that goes through your whole body.”
Pilates exercises target and switch the deep core muscles on, and builds strength in the support system of the spine.
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1-2-1 Session
1 Session £80
Recommended 6 Sessions £360
Covent Garden sandy@dbchealthretreat.com
Pilates Reformer is easy on your joints
