Move of the Month: The Side Bend

The Side Bend exercise is to enhance lateral mobility of the spine. It primarily targets the transversus abdominis, deep pelvic floor, obliques, hip extensors and scapular stabilizers. Attention should be paid to the abdominal contraction to prevent rib cage from rotating or popping. The cervical spine should stay aligned with the thoracic spine.

The Side Bend modifications:
a) Bring the feet closer to or further away from body to increase/decrease difficulty.
b) Leave the bottom knee on the mat, do not fully extend that leg (less pressure in the supporting arm & shoulder).

The Side Bend exercise:
1) Begin by sitting on your side, knees bent with top leg laterally rotated and foot flat on mat slightly forward of you sit-bones. Your bottom leg is resting on the mat with foot behind top foot. Your upper body is supported on one hand flat to the ground in line with your hip and your other arm is resting on your knee with the palm up.
2) Inhale, stabilize your supporting shoulder and lift pelvis towards the ceiling by extending legs out. You should be completely sidelong to the ground, with only your feet and one hand touching the floor. The rest of your body should be propped up in the air.
3) Simultaneously, reach your free arm overhead framing your face.
4) Keep your eyes focused ahead
5) Exhale while bringing your free arm back to your side, bending your knees and lowering your pelvis to the mat.

Repeat 3-5 times on each side

Always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

What is Pilates? How will it benefit me?

What is Pilates?
Pilates is an exercise method based on the work of Joseph Pilates. Its focus is on strengthening and stabilizing the core (the abdominals, back and pelvic girdle region), restoring the natural curves of the spine, rebalancing the muscles around the joints, increasing flexibility and improving postural problems. The focus is on quality of movement rather than quantity and involves concentration and the coordination of breath and movement, thereby helping to balance mind and body.

What are the benefits of Pilates?
· Develop longer-leaner muscles without bulk
· Improves posture
· Helps prevent injury
· Increases core strength and stability
· Heightens body awareness
· Increases flexibility
· Improves balance and coordination
· Improves performance in sports (golf, skating, skiing, tennis .etc.)
· Decrease in back pain and other general aches, pains and tension

How can Pilates benefit Runners and Walkers?
· Core stability and gluteus muscle stability will improve which will reduce any low back pain
· Breathing comfort will improve
· Increase in flexibility
· Improvement in posture ( so when you get to later miles you will be running or walking with good form)

How is Pilates different than weight training or other resistance exercise?
· Pilates is three-dimensional (exercises can be performed using all movement planes)
· The spring resistance of the Pilates Reformer more closely resembles muscular contraction
· Emphasis on concentric/eccentric contraction for injury prevention
· Customizable for special needs
· Emphasis is placed on rebalancing muscles around joints
· Corrects over-training and muscle imbalance that leads to injury
· Emphasizes balancing strength with flexibility
· Leads to an improvement in posture and body awareness
· Weight training and Pilates can be combined in your fitness program and are a great compliment to each other.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.