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Why we should Exercise

Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better. The following advice is from NHS England.

Adults should:

  • aim to be physically active every day. Any activity is better than none, and more is better still
  • do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
  • do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
  • reduce time spent sitting or lying down and break up long periods of not moving with some activity

What counts as moderate aerobic activity?

exercisingModerate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing. Examples of moderate intensity activities include brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking.

What counts as vigorous activity?

Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath. In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.

riding-a-bikeMost moderate activities can become vigorous if you increase your effort.

Examples of vigorous activities include jogging or running, swimming fast, riding a bike fast or on hills, sports, skipping, aerobics, martial arts.

 

What activities strengthen muscles?

muscle-trainingTo get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity. It is best to get a chartered physiotherapist or qualified personal trainer to advice you on this.

There are many ways you can strengthen your muscles, whether you’re at home or in a gym and this includes lifting weights, using resistance bands and body weight exercises (such as press ups).

Always gain advice from a qualified professional before starting a new exercise programme or if there is a change in your health status.

How we can help

lisa
Stay Healthy
Lisa

Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

Pilates for Men

It is 2020, and we know people now realise that Pilates isn’t just for women. You can almost hear the collective sigh of relief from us physios – partly because we can finally (almost) move on from the long-overplayed “so you think Pilates is a girls’ thing? well then let me tell you about Joseph Pilates…” rhetoric, but mainly because we are finally seeing the benefits of Pilates being recognised by the wider public and how it is becoming increasingly common across different demographics.

While Pilates is hardly a gender-specific/focused exercise routine, it is worthwhile mentioning how its application can benefit men nonetheless. From the amateur weekend warrior to professional athletes, principles of Pilates have been firmly incorporated in their weekly schedules, training, and recovery sessions; here are some of the reasons why.

kelvin-on-reformerFlexibility

Reformer Pilates involves various three dimensional movements, working the length and elasticity of your muscles and encourages your joints to be able to move through the biggest possible range, thus reducing your likeliness of injury.

Improving Posture

The origin of most aches and pains is bad posture. Every Pilates exercise you do will have a postural benefit due to the combination of challenging your strength and flexibility. Pilates will develop muscular balance in your joints which will improve your posture.

Core Strength

Your core is the combination of muscles that support your spine and torso, forming the foundation for all movements. A weak core causes instability and reliance on dominant muscles, which over time inhibits flexibility, reduce range of movement and ultimately cause injury. Pilates promotes core activation and engages all of your postural muscles leading to more stable and powerful movements. Consider a tennis player who has to return a powerful serve while moving and contorting their bodies: for them to be able to generate the adequate force on their return they must have good core strength.

Addressing Muscular Imbalances

Some of your muscles, like those that dominate your daily movements, are stronger than others, and a huge emphasis of Pilates is focusing on those muscles that don’t typically get a lot of attention. Pilates requires you to consciously move in certain ways to challenge muscles that you don’t hit while lifting heavy weights in the gym, running or in your daily life.

Awareness, Concentration and Focus

mens-health-pilatesPilates forces you to pay attention to your body, you’ve got to focus on your breath while working through each movement and concentrating on proper form and activating the correct muscles. This significantly enhances your body control and awareness (Thus improving your balance as well) which are both fundamental skills to maintaining sporting performance.

The reason that Pilates is fundamentally such an all-encompassing, well-rounded approach to exercise and body movement is precisely the reason why it could – and should – be incorporated in most people’s routine. Its minimal requirement of equipment and space makes it a very versatile option for a quick, mobile workout, and the gains from Pilates almost always translate across to other aspects of one’s wellbeing as well. More and more men are slowly realising its benefit and the conversations with their physios are certainly a lot different to what it was a few years ago.

It is 2020. It is no longer a misunderstanding, and it is no longer just a trend.

kelvinKelvin

Blog post by Kelvin
Senior Physiotherapist at Emma James Physio

More Information:

Exercises you can do at your desk!

Following my post about the benefits of Pilates, heres some useful exercises you can do at your desk!

Note: With all sitting exercises you must be sitting up tall on your sit bones. Keep your core engaged (almost feel like you are pulling your belly button in towards your spine) and shoulders relaxed and down.

desk-exercises-1

Dumb waiter

Sit with your elbows bent at 90 degrees. Keep them tucked into your waist while you open out your forearms and keep your back straight. Keep pressing your shoulders down while you repeatedly open and close your forearms.

Spine twist

Hold your hands on the back of your head. Keep elbows out to the side. Hips facing forward. Inhale through the nose and as you exhale through the mouth twist though the mid-point in your back to one side. Inhale and on exhale come back to center repeat on the other side. Do as many as you want but make sure you keep an even count.

desk-exercises-2

Spine stretch forward

Sitting nice and tall, resting your hands on your lap. Breath in through your nose as you exhale tuck your chin to your chest and start rolling down through from the top of you back, only to half way down your back. Breath in and then on the exhale use your abdominals to pull your torso back up to sitting tall. Rolling through your spine bone by bone.

Lateral/side bend

Sitting up nice and tall, arms by your side as you breath out reach your right arm down one side of your chair with out leaning forward or backwards. Repeat on the other side.

desk-exercises-3

Hip opener/Hip flexors

Cross one leg over the other (ankle on the knee) and bend forward over your legs with a flat back.

Single Leg raises

Sitting nice and tall with feet flat on the floor, extend one leg at a time focusing on activating the quadricep muscles and then slowly lower down. Alternate each leg.

Why not try a Pilates Class?

We offer a wide range of Pilates and Yoga Classes at our Hemel Hempstead Clinic, with our experienced and qualified instructors.

pippaPippa
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Blog Post by Pippa
FCO Gym Manager & Personal Trainer
Emma James Physio

 

Pilates – gain a balanced body and mind

Pilates practice can help you gain a balanced body and mind. … A balanced body is one in which each part of the body works with one another to create and maintain a stable person. A balanced body is one that is mentally, emotionally, and physically stable.
The beauty of Pilates is that anyone, at any age can get started. Through the controlled and progressive movements, you can totally reshape your body.

Improved posture

By strengthening your core and improving your alignment of your spine.
Desk jobs encourage bad posture which can lead to kyphosis (rounding of the upper back) by working on muscular imbalances this can be reversed. Most Pilate moves help with scapula, shoulder and spine stability.

Improve flexibility

flexibilityWith longer hours of sitting we get tight hip flexors and generally stiff. Pilates encourages you to lengthen and expand your muscles.

Strengthen core

All Pilate moves require you to hold your core. Core muscles are not just your abdominals but the deep muscles running from the bottom of your head to your pelvis. They help support the trunk. Having a strong core will help support your back, which will help with pain and injury prevention.

Improve your balance

As you get older your balance becomes worse over time, this can then cause falls and injury. Pilates exercises require a more holistic approach and require activation and coordination of several muscle groups at the same time, which in turn improves your balance reducing the risk of falls.

Mental Health

pilates-classes

In Pilates you are told to regulate your breathing. Breathing is one of Joseph Pilates key principals. Pilates breathing directs your focus inward for the duration of the class, focusing on the present, feeling the muscles work and reconnecting with your body.

Exercising even if low impact helps produce endorphins in the body, which are also known as the happy hormones. It is natural drug to help boost your mood.

 

Pilates Classes

We offer a wide range of Pilates and Yoga Classes at our Hemel Hempstead Clinic, with our experienced and qualified instructors.

Look out for my next pilates post coming soon!
pippaPippa
x

Blog Post by Pippa
FCO Gym Manager & Personal Trainer
Emma James Physio

 

Rheumatoid Arthritis Awareness Week

nras-logoRheumatoid Arthritis (RA) Awareness Week 2019 takes place between June 17th and 23, and is an annual event to raise awareness of the condition. The event is run by the National Rheumatoid Arthritis Society (NRAS).

Physiotherapists are members of the multi-disciplinary team involved in the treatment and management of people with rheumatoid arthritis to help an individual achieve their short and long-term needs.

They work closely with multi-disciplinary team colleagues, such as occupational therapists, podiatrists and orthotists, and will refer you to them when necessary.

When will you see a physiotherapist?

Physiotherapists have a key role throughout the course of the disease. The extent of their involvement will vary throughout that time, dependent upon the individual’s needs.

What physiotherapy can offer an individual with Rheumatoid Arthritis:

After diagnosis they will offer education and advice, which is likely to include information regarding how to recognise and manage a flare, when to rest and when to exercise, and advice on how to modify activities to reduce pain and maintain/ improve function. People with rheumatoid arthritis often find that their joints become stiff and muscles become weak and therefore carrying out normal daily activities, such as getting up and down the stairs or in and out of a chair, can become hard. Physiotherapists can help by teaching mobility and strengthening exercises to increase movement and strength allowing better function.

Why exercise is important

exercise

Exercise is important as part of a healthy lifestyle to maintain fitness, control weight, maintain joint range of movement, improve muscle strength and endurance and improve mental wellbeing maintaining joint range of movement, strengthening muscle and increasing endurance.

A Physiotherapist is a specialist in advising on exercise. It is important to find a safe way of exercising that the individual enjoys and will be able to continue in the future.

Further reading:

anyoneanyage

 

lisa

Lisa
x

Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

 

 

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