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Tag: core

By Team @ Physio On Miller Blog, featured , , , , , , ,

Bone density and good bone health

Today marks the Half way point of Women’s Health week! The focus for today is bone health.

Bones are very important for our overall health. Not only do they allow us to move, they provide a strong protective structure around our organs, help to make blood cells and act as a storage space for minerals.

Bones are constantly remodelling to accommodate the stress that we put through them on a daily basis. By the age of thirty our bones have reached a peak in bone density.

At menopause Oestrogen, the hormone that protects your bone density, reduces rapidly. This continued reduction in bone density can lead to Osteoporosis.  Osteoporosis makes your bones brittle and prone to fractures.

How can you keep your bones healthy and strong?

  • Eat calcium rich foods such as dairy, tofu, broccoli or sardines.
  • Have some sun safe time in the sun to increase Vitamin D levels.
  • Participate in weight-bearing physical activity such as walking, jogging or skipping.
  • Include resistance training as part of your exercise – this can be Pilates, group training or weights at the gym.
By Team @ Physio On Miller Blog, featured , ,

7 minute core workout

7 Minute Core Workout

Fitting exercise into our busy lives can be a struggle but the 7 Minute Workout by McMaster University scientists has established that even a short intense exercise routine can reap benefits.  Want to strengthen your core then join us for the 7 minute core workout:

Perform each exercise for 1 minute with a 15 second rest between each.  Remember these exercises should not cause pain.

Chest Lift

Chest Lift

  1. Lie on your back with your knees bent and your feet flat on the floor.  Place hands behind your head.
  2. Inhale to prepare.
  3. As you exhale draw in your deep abdominals and lift your chest/upper torso until your shoulder blades are just resting on the mat.
  4. Make sure your spine stays in neutral, not flattening or arching.  Your neck and shoulders should be relaxed, and the weight of your head resting in your hands.
  5. Inhale and as you exhale tighten your deep abdominals and return to lie flat on the mat.

Toe Tap

Toe Taps

1.   Lie on your back with your knees bent and your feet flat on the floor.  Place hands by your side.

2.   Inhale to prepare, as you exhale draw in your abdominals towards the spine, tightening your deep abdominals.

3.   As you exhale lift one leg into table top ensuring your back is not flattening or arching.  Your neck and shoulders should be relaxed.

4.   Inhale and as you exhale tighten your deep abdominals and lift the other leg into table top.

5.   Inhale and as your exhale tighten your core and lower one leg to tap to the floor, inhale to bring back to table top.  Repeat with the other leg.

Bridging

Bridge

  1. Start in pilates neutral position
  2. Inhale to prepare, tighten your deep abdominals and pelvic floor.
  3. Exhale as you imprint your lower spine into the mat, then tuck the tail bone under and start to peel the spine off the mat one vertebrae at a time into a full bridge.
  4. Inhale, in full bridge
  5. Exhale as you roll back down one vertebrae at a time back to the start position.

TIP Imagine your spine is like the links of a chain and you are peeling them up one at time, not like a wooden plank.

Clam

Clam

Underneath arm outstretched in alignment with your head and trunk. Rolled towel under your head.

Hips bent up to approx 45 degrees and knees bent to approx 90 degrees.

Knees in front, feet in align with your body. Top hand resting on the floor in front or on the top hip.

  1. Inhale to prepare, tighten your deep abdominal muscles and pelvic floor.
  2.  Exhale, float top knee upwards keeping the feet together.
  3. Inhale, lower knee to start position.

TIP Aim to keep the trunk and pelvis still and shoulders relaxed during this exercise.

Plank

Plank

1. Laying on your front, rest you weight on your hands and toes. Slide you shoulder blades down the back and lengthen through the back of the neck.

2. Inhale to prepare, exhale and tighten your abdominal muscles and pelvic floor.

3. Maintain this position for 2 breaths keeping the abdominal muscles continually “on” through both the inhale and exhale.

TIP If you experience wrist discomfort and back pain you can modify the exercise to place weight on your forearms and knees.