Okay, if we’ve got something in common, you’ve got more than 1 plate spinning right now…(grand)children, deadlines for work, and aiming to get the turkey ordered before the butcher runs out…
(And if you don’t, what’s your secret?!)
But I know if you are here…chances are you really need to optimize how your body feels right now too, and so it had me wondering …
*cue Joseph Pilates himself…
”You are only as Young as your spinal colomn”
What is ONE mistake you’re making that’s sabotaging your youthful spine??
I mean, if you’re like most of my lovely clients when they first walk in the door, it could be a myriad of things keeping you feeling a bit stiff, right?
Well, do I have a treat for you.
2 of the Top Spine Savers to get you through Silly Season
If you implement these easy-peasy-lemon-squeezy life hacks …
… in less than 5 minutes, you’ll be feeling more flexible
…in less than 20 minutes, you’ll be promoting healing
And I promise…you can fit these strategies in your *extremely* busy life
- Heat
Research shows 20 minutes of heat from a source like a hot water bottle or heat wrap promotes the elasticity of connective tissue & reduces delayed onset muscle soreness.
Cold therapy can be useful in the first 72 hours of an acute flair up, after that time, heat has been shown to have more benefit. (See study here)
Take your hot water bottle to work with you!
- Movement
Tailored exercises after a thorough assessment provides long-term benefit, as we need to ease tissues, but then also STRENGTHEN so that the deep core muscles can hold us in good alignment. The strengthening is future proofing ourselves to stay out of pain.
When to exercise?
There are many thoughts on this…but here is what is transforming my clients:
1st thing in the morning
We talk a lot within my online studio group, and find that the short videos, 1st thing on a morning are really successful in easing out stiff muscles & bringing into awareness how we want to move throughout the day.
In just 5 minutes you can ease out, with moves sat on the end of your bed!
Sprinkling it in
Then, little and often throughout the day is powerful. If you know you are going to be at the desk with deadlines, leaning over hair all day, or doing that fine nail work to get your clients sparkly…set a ping on your phone, or halt that next client from sitting in the chair so you can do this:
Ball work:
- Lean against the wall with a spiky/massage ball between your shoulder blade & spine
- Breathe deep down into your diaphragm & round into your back as you nudge the ball on the muscle around the shoulder blade
Give yourself 2 minutes per side & pause to breathe when you reach those tight spots
Chest Opener:
- You can do this sat
- Keep your head on the top of your body (give yourself a slight double chin)
- Slide your shoulders down away from your ears as you reach your arms (band) up
- Feel your collar bones opening, whilst your back stays tall
- Repeat x 10
Guided:
- If you feel like you rush your exercise, forget to breathe, or are never sure which ones to do…press a video on from the Online Studio…members:
- This is one will help you after work at the desk
- And this one will help you to stay strong to off-set the desk based work
If you want to hop on in, the online studio doors are open until midnight Monday 5th December
As Joseph himself said:
“You will feel better in ten sessions, look better in twenty sessions, and have a completely new body in thirty sessions.”
Joseph Pilates was living proof of the rapid transformative potential of his methods. Suffering from asthma, rickets and rheumatic fever as a child, Joseph transformed himself through a combination of weights, Pilates & gymnastics. He changed into someone who was fit & in excellent alignment.
What are you waiting for?
I can’t wait to hear how these strategies today help you, and if pressing play on a video may be your next step!
Jana x
