Your Posture, your Pain

Your Posture and Your Pain If we are in constant pain or are getting repetitive injuries, one of the key points we need to consider is posture. If our posture is out of sync, our organs won't sit right and our movement patterns wont execute correctly.  I have a high number of clients who are either sat all day at a desk or doing intense sport e.g Cross - Fit, etc Cross fit, marathons and sitting for long periods of time are not incorrect but we need to ensure the body is ready to deal with these stresses. After all, exercise is a stress and the body cannot tell the difference between a divorce and exercise. Do you resonate with any of the postures below? "Posture is the position from which movement begins and ends. Ideal posture is that state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity, irrespective of the attitude in which these structures are working or resting. It is during a state of ideal posture that the musculoskeletal system will function most efficiently."  Paul Chek I have chosen two postures to look at: Upper cross syndrome  This figure shows the imbalance between the trunk flexes and trunk extensors. As the upper abdominal musculature becomes progressively stronger and shorter than their antagonist (opposite), the following postural faults can be seen. A :Short and tight upper abdominals B: Depressed sternum C: Forward head D: An increases thoracic Kyphosis, Often with its apex at T7 to T9.       Lower Cross Syndrome  Lower Cross Syndrome is characterised by shortening of the lumber erectors, Iliopsoas, rectus femoris and tensor fasciae latae with lengthening of the lower abdominal muscles, hamstrings and gluts. Most people with Lower Cross Syndrome also have Upper Cross Syndrome.  This posture is frequently seen in exercisers who spend a lot of time in the gym exercising incorrectly, and using fixed axis machines. I am continually told by clients that they have short hamstrings, but is this really the case? Look below, in most cases the hamstrings will be overstretched into what feels and looks like 'short and tight' but they are actually 'long and taut' or 'long and weak'. Endless sit ups and crunches are not going to flatten the tummy at all with this posture, they will just increase the faulty firing patterns and work the over excited muscles.  Have we really progressed or have we regressed? The tribal woman is able to balance pots and walk with lovely rhythmic gait pattern, look at her neck position,its a beautiful continuation of the thoracic.   Can a correctible exercise programme can help? A corrective exercise programme will work on the body's imbalances with focus on the tonic and phasic muscle groups. The tonic muscles tend to be short and tight areas, the phasic muscles tend to be long and weak. Why not join me for a weekend of posture on bank holiday weekend at the Hacienda? For more details please call 0800 246 1251 or email info@pilatesmanchester.com

Yoga and Pilates Retreat Book Now! 1st -4th May 2015, £299pp Join Pilates Manchester for wonderful Pilates Holidays and Yoga Retreats in the Hacienda Spain. Join us for 4 days of Pilates, Yoga and Buddhist walking at 'The Hacienda'. Set in the beautiful Andalucian countryside, in an area of outstanding national beauty and ecological diversity, this retreat offers a complete getaway from everyday life as well a touch of rustic. Accommodation is set amidst spectacular views of the Andalucian countryside, in an area of outstanding national beauty and ecological diversity; this retreat offers a complete getaway from everyday life.  "A retreat so jam packed with Nisha's ever creative and challenging classes, Nordic walking and belt busting meals we did not even realize it was raining" - Peter Facilities include: - Indoor and outdoor yoga areas - A purpose built Yoga studio - Meditation temple with prayer chairs - Infinity pool with two cabanas - Indoor sauna - Shiatsu Massage can be booked through The Hacienda upon arrival & costs 65 Euros an hour.   The venue makes an excellent base for exploring Monterfrio in a tranquil, stress-free environment. When you're enjoying a Pilates/Yoga holiday mini break, our stunning venue will help you unwind and rejuvenate. You will be served delicious vegetarian food, twin en-suite bedrooms with panoramic views of the mountains. "Nisha was an excellent teacher, I enjoyed her knowledge and the variation of techniques, and Thai Massage was particularly good". Teaching sessions are held in the spacious Yoga hall, Yoga deck and meditation temple. The Pilates/Yoga classes are a combination of energizing Dynamic Yoga and Pilates in the morning followed by a more restorative practice of Thai Yoga Massage. Classes are suitable for all levels and those with little or no experience in yoga and/or Pilates are also welcome. "Amazing lessons, well thought out and nicely taught". Daniel  View the venue here   Sample Timetable Friday Early morning flights from Manchester 11am-1pm - Arrival & brunch 7.00pm - Dinner 9.00-10.30pm-Yoga/Pilates Flows by Candlelight Saturday 8.00-10.00am -Fusion flow Garuda class including morning meditation 10.15am-Brunch Free Time - For Massage, walks, bike ride etc. 4.00pm-Chai & tiffin 5.00-7.00pm Thai Yoga Massage class 7.00pm-Dinner 9.30pm - Yin Yoga Nidra, Pranayama, Meditation Sunday 8.00-10.00am -Fusion flow Yoga/Pilates class including morning meditation 10.15am-Brunch Free Time - For Massage, walks, bike ride etc. optional visit to Monteria 6.00pm-Dinner 9.30pm Yin Yoga Nidra,Pranayam,Meditation Monday 8.00-10.00am- Power Pilates/Yoga Baptiste style 10.15 am - Brunch Free Time - For massage, walks, bike ride etc 1.00-3.00pm Buddhist walking, meditation, Pranayama 4.00pm - early Dinner 5.00pm onwards Departure What to bring - Light, loose clothing for Yoga - Walking clothes & shoes - Swimming costume - Yoga mats & props provided Things to do Situated 8km from The Hacienda - Monte Frio was officially declared a Town of Historical and Artistic Interest in 1982 and forms part of the Poniente Granadino - The Last Frontier of Al-Andalusia. The town sits at just over 830m above sea level in a landscape made up of mountainous slopes and olive groves with a skyline dominated by the monumental El Centinela. "Amazing, best Yoga retreat so far"-Penny Deposit is £150. Full payment is for a sharing twin room. Some rooms have an en suite bathroom and these rooms are booked on a first come first served basis. If paying a deposit the balance can be paid eight weeks before the retreat commences. We do have a limited number of single occupancy rooms at extra cost. Please contact us for details and availability. Flight, insurance, additional activities and excursions are not included. Travel insurance is required. Transfer cost of your transfer from Malaga airport to The Hacienda is around £25- £30 each way. There are set times that the transfers are available so please check with us before booking your flight. Please contact regarding our payment plan and to check availability before booking online. "Nisha organized a wonderful yoga retreat with a great variety of yoga, Pilates and meditation designed to rejuvenate and relax. The level of knowledge, experience and teaching was first class. The retreat offered the perfect balance of yoga and free time and was great value for money". What is included in the cost? All classes, accommodation, meals, snacks and fresh fruit and herbal teas are included in the cost. Flights and transfers are not included. Where shall I fly? Malaga. Easyjet, Ryanair, Monarch and Norwegian run cheap flights from the UK. For cheaper rates check www.skyscanner.net. Transfers from the airport? We will be arranging a transfer to The Hacienda around 2pm on the first day of the retreat from Malaga airport. For your departure, please organize flights from 10pm on the last day of the retreat. The transfer costs £25- £30pp each way. It is possible to get flights at different times to those advised and get a taxi to the venue. However please be aware that taxis in the area are costly and one to the venue from the airport will cost 130 Euros. For more details, click here. Corporate Back Care & Vitality Class at Your Office Busy people ask yourself ? Do you wake up groggy, tired and wishing you didn't have to go to work? Do you crave to lie in bed until 11 or 12am? Do you rush out of the door, coffee in one hand, muffin or slice of toast in the other, hair dripping wet because you 'haven't had time' to dry it and are you unable to stay awake on your commute? Then, during your day at work, do you sit for 7-8 hours, staring at the computer screen or into space at meetings, needing a bunch of caffeine to stay awake, especially at during mid morning or around 3.30pm, wanting to be somewhere else, like a remote beach in the Pacific? Can you concentrate; are you anxious or stressed? And when you're too tired to go to the gym, do you come home, heat up a ready- meal and watch TV, before going to bed at midnight? Do you long for the weekend so that you can have a couple of days recovering from all this, but by Sunday afternoon all you can think about is Monday morning and five more days to go?  Or are you the boss and long for less absenteeism and a more productive workforce?  Studies have shown that people who exercise during working hours attain the same or even higher production levels and suffer fewer absences from work. This was the result of a recent study by researchers at Stockholm University and Karolinska Institutet which is being published in the Journal of Occupational and Environmental Medicine. The study showed that people who exercised during working hours still attained the same or higher production levels with fewer work hours. Experts explain that the increased productivity comes from the stamina which physical activity suffuses us with and also from less absenteeism owing to sickness. It is evident that physical activity strengthens our immune system. When we exercise, the levels of serotonin in the brain rise and endorphins are released that create natural energy in the body. This improves cardiovascular performance and our immune systems get a boost as well. If this is you enrol your workforce in our seven week program. The seven week program includes gentle exercise which will improve flexibility, mobility, mindfulness, breathing, posture work ,managing sleep, lower back pain,better nutrition, reducing stress,body language in the workplace and improving strength and core stability. This is sweat free program which can easily be fitted into a mid morning or lunchtime session. Why choose me ? A CHEK Practitioner bridges the gap between a Personal Trainer and Physiotherapist or Osteopath that looks at the entire human being as a holistic entity If you imagine that a trainer is at one end of the spectrum prescribing health and exercise programs and a Physio is at the other end, rehabilitating chronic injuries and providing therapy, a CHEK Practitioner will bridge the gap between these two respected professions. Through an understanding of how our body systems integrate, on a physical, mental and emotional and chemical level, the CHEK practitioner addresses all of these where many do not and prescribe a health and exercise program based on these factors and the goals of the client. What is the CHEK approach? The approach I teach is based on the Corrective, Holistic, Exercise, Kinesiology system devised by Holistic Health Practitioner Paul Chek who originally trained as a Sports Massage Therapist, Neuromuscular Therapist (NMT) and trainer of the US Army Boxing Team. This system or approach is designed to address the person as a whole and analyzes the client's body from head to toe including diet, lifestyle and factors that can create more stress in the body. Stress has many faces and the accumulation of stress in the body may determine the amount of exercise, rest and or lifestyle changes the client needs to take in order to recover from pain or reach the goals they desire before they simply burn out! The CHEK Institute is an elite educational and corrective exercise centre based in Vista, California. It is recognised as the world leader in functional and rehabilitative exercise conditioning amongst health and fitness professionals. Clients ranging from injured workers to professional athletes, see a CHEK practitioner and Exercise Coaches for individual evaluations and personal trainer programs. A CHEK Practitioner is taught how to recognize the signs and symptoms of disorders that may impede successful rehabilitation, and then to network with appropriate professionals to achieve the desired outcome. The practitioner is not expected to help everyone or claims to help everyone and so they will refer out to another health care practitioner when needed such as a Chiropractor, Osteopath, Physiotherapist, Doctor and people with specific skill set. BackCare & Vitality/Personal Training in your own home If time is of the essence or your not a fan of going to the gym, why not book a home exercise programme. Combining Yoga/Pilates and my 18 years of experience, you will get a tailor made program and be fully assessed before and after biomechanically plus health and lifestyle habits.     Call 0800 246 251 or email info@pilatesmanchester.com Join Me @ The Yoga Show Manchester 15/16/17 May 2015 I'm so excited to be teaching three 30 minute sessions at The Yoga Show, Manchester.  Join me on Friday 15th May from 4:45-5:15pm at the OM Yoga Studio Stage for - Spinal Revolution " A Breakthrough In Back Science". The thoracic spine is built for rotation, flexion, and extension. It is highly mobile - or, rather, it has the potential for lots of mobility. Because of its mobility, the thoracic spine must be used, must be moved. But it has to be known. If people are unable to visualize and feel the movement of the thoracic spine, or if they're unable to even grasp the concept of its existence, they'll just attempt to twist, rotate, flex, and bend with something familiar to them: the lumbar spine. That's bad news. A movement system that gently works the entire body opening energy pathways through rhythmic, spiraling movements. Fluid movements that feel like dance are smoothly and harmoniously connected through the use of breath, utilizing low stools and mats. All fitness levels, from novice to professional, can benefit from this system. And...       Garuda Pilates on Friday 15th May 11.45-12.15pm and Sunday 17th May from 3:45-4:15pm at the Warrior Open class.  The benefits of Garuda include increased strength, flexibily, coordination and endurance with a greater sense of ease and wellbeing. Garuda  draws deeply on mental focus and teaching relaxation through movement. Like yoga garuda also massages the internal organs and aids in detoxification.     Garuda Pilates is a non stop flowing class that is challenging and mindful. You will leave feeling invigorated. It is suitable for anyone with some experience of yoga and or pilates. Watch a Garuda Class here.  Book your tickets here.