May 2014

Pelvic Floor Muscles strength

PFM strength is essential to your health. The educator is a safe, cheap and easy way to check that they are working well.

http://www.neenpelvichealth.com/products/Educator-r

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Breathe well

Breathe well to connect with your core strength.
Don’t let your tummy pop out when you breathe in. Breathe in through the nose like smelling flowers or a good meal. Your nostrils should open not tighten. Send the breath in your lower ribs not lower tummy (think bra strap).
Fully exhale through the mouth if exercising, sighing not blowing to keep the throat, face and jaw relaxed. Empty your lungs without forcing. Feel the ribs, breastbone and abdomen naturally drawing in. Don’t grip your tummy.
Breathing in is easier when your lungs are empty of stale air.
Good  breathing is energising and activates your core.
Stay tuned for more tips on core exercises.

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Hip seat for carrying safely your baby

http://www.hippychick.com/products/out-and-about-15746/baby-and-toddler-carriers-15798/hippychick-hipseat-15845/

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Right bra size?

If your bra doesn’t support your breasts properly, you are more likely to have rounded shoulders, kyphosis (too round upper back) or/and head forward posture. So please visit a bra fitting service if you haven’t done so yet.
PS: Rounding your shoulders to hide big breasts doesn’t work, it makes things worse!
Check out the excellent video by Figleaves.

http://www.figleaves.com/uk/fitting-room

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10 tips to better your Pilates class

  1. It is the mind that builds the body: This is a mind-body technique. Think about what you are doing. Concentrate!
  2. Think ‘posture’. Take the time to align yourself well before moving. The starting position is as important as the exercise. Start wrong and all goes wrong.
  3. Breathing correctly is crucial. Breathe in through the nose, like smelling flowers not sniffing. This will send the air at the bottom of your lungs/ribs. Breathe out ‘with your tummy’ through the mouth, sighing not blowing. Fully exhale.
  4. Core strength is not about gripping your tummy in. It is far more subtle than that. Stay tuned and I will show you how!
  5. Don’t grip, clench or tighten any of your muscles. You will compress the joints if you do and loose range of movement.
  6. Think ‘tall’. Elongate the spine without pulling on any part. Creating space between the vertebrae, decompressing the discs allow the spine to move better.
  7. Quality of movement comes before quantity. Few repetitions well done are better than plenty rushed ones.
  8. Be relaxed. Relaxed doesn’t mean collapsed; it means moving flowingly without creating unnecessary tension.
  9. Forget “no pain, no gain”. Only masochists like pain! Effort = yes, pain = no! Enjoy!
  10. Practice regularly. You’ll get hooked, your body will crave Pilates and you’ll live better longer!

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