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.

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

6 Min Chest Exercises Sandy

6 Exercises - 30 Secs Repeat

1️⃣ Lateral Flye

2️⃣ Frontal Flye

3️⃣ Pec Dec

4️⃣ Flye

5️⃣ Chest Press

6️⃣ Chest Press Twist

Full version

https://youtu.be/yW6yefogyo4

#successwithsandy #sundayvibes #chestworkout #pecdeck #dumbellworkout #6minworkout #fitatforty

New Year New You  

Half Price Offer

1-2-1 Personal Training with an experienced Trainer.  

What’s the deal? 

4 Sessions in Covent Garden 

Weightliss Plan  

Pilates Reformer, Boxing, Strength Training, Core Strength building.  

Limited offer 

Sessions to be completed in January in Covent Garden/Holborn area

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.

Book Now

1-2-1 Session 

1 Session £80

Recommended 6 Sessions £360

Covent Garden sandy@dbchealthretreat.com

Pilates Reformer is easy on your joints 

What is your current Fitness and Health level?

Can you walk up a flight of stairs without getting breathless?

Hold a plank for more than 45 Seconds?

Touch your toes?

Why age before your time. A few simple non invasive tests can help to determine your fitness/health level and improve your wellbeing.

We offer basic testing and a more advanced assessment, with both options you will receive a personalised report and action plan.

HEALTH IS YOUR WEALTH

BASIC HEALTH MOT £49 (45 MINUTES)

Includes:

Fitness Testing

• Lower Body - The leg strength assessment evaluates the lower body’s ability to generate maximal force. The hip complex, quadriceps and core muscles all contract in unison to create force. This is important to the Health Fitness Assessment as the ability of the lower body to create force is undeniably important in multiple ways. Lower body strength relates to articulation of motion and the ability to safely balance and maintain equilibrium.

• Upper Body - Push-Up assessment creates understanding of the upper body’s ability to create force. Body-weight exercise which means that the amount of weight on the joints is safe and generally consistent for testing. Push-Ups also involve compound motion, which means that more than one joint is being utilised, the shoulders, elbows, and wrists.

• Core Strength - control and endurance of the back and core stabilising muscles of the abdominals.

• Aerobic Endurance - The 3-Minute Step Test measures your aerobic(cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise.

• Flexibility Test - Sit and Reach. The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain

  Body Mass Index - The body mass index, or BMI, is a calculation used to determine your level of body fat. Generally, if you’re at a healthy weight, your body mass index should fall between 18.5 and 24.9, If your BMI is below 18.5, you could be underweight. On the other hand, a BMI greater than 25.0 is categorised as overweight, while a score above 30 is considered obese.

• Personalised report and action plan - 3 Days after the assessment.

  ADVANCED HEALTHY MOT £89 (60 MINUTES)

  Includes:

  Fitness Testing and BMI as above

• Lifestyle Assessment Test- Focus on common health issues and lifestyle. Examining a clients lifestyle becomes imperative in a health-promotion and disease-prevention practice, by examining the strengths and weaknesses of a clients health behaviours.

• Personalised Report, Action Plan and 4 week fitness program - 3 days after assessment. 4 Week personalised Fitness Plan with email/text support

I am very passionate about Pilates and the numerous benefits.

6 Principles of Pilates

• Centring

• Concentration,

• Control,

• Precision

• Breath,

•  Flow

Body conditioning is an exercise system of controlled and systematic movements coupled with focused breathing patterns engaging your body, mind and spirit.

The health benefits of Pilates include: improved flexibility. increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the 'core muscles' of your body) It Eases Back Pain and helps prevent Injuries.

34 Classic Contrology Matwork Exercises, original Pilates poses developed by Joseph Pilates.

1. THE ROLL UP

2. THE HUNDRED

3. THE ROLL OVER WITH LEGS SPREAD (BOTH WAYS)

4. THE ONE LEG CIRCLE (BOTH WAYS)

5. ROLLING BACK

6. THE ONE LEG STRETCH

7. THE DOUBLE LEG STRETCH

8. THE SPINE STRETCH

9. ROCKER WITH OPEN LEGS

10. THE CORK-SCREW

11. THE SAW

12. THE SWAN-DIVE

13. THE ONE LEG KICK

14. THE DOUBLE KICK

15. THE NECK PULL

16. THE SCISSORS

17. THE BICYCLE

1. THE SHOULDER BRIDGE

2. THE SPINE TWIST

3. THE JACK KNIFE

4. THE SIDE KICK

5. THE TEASER

6. THE HIP TWIST WITH STRETCHED ARMS

7. SWIMMING

8. THE LEG-PULL - FRONT

9. THE LEG-PULL

10. THE SIDE KICK KNEELING

11. THE SIDE BEND

12. THE BOOMERANG

13. THE SEAL

14. THE CRAB

15. THE ROCKING

16. THE CONTROL BALANCE

17. THE PUSH UP

Watch out for full demonstrations of the 34 exercises.