Exercise Slip
Posted in Uncategorized on 10/28/2008 03:31 pm by adminExercise Slip
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Pilates Exercises Can Help Prevent Slipped Disc
Pilates Exercises Can Help Prevent Slipped Disc
Our spine or vertebral column is made of twenty-four vertebrae. When we are standing, the entire weight of our body, head and arms is transferred through these vertebrae. Spinal intervertebral discs that are between each vertebrae cushioned this shock when we move. The discs are composed of a tough outer layer, the annulus fibrosus and a liquid centre called the nucleus pulposus. When weight is placed on a disc, the annulus fibrosus supports the nucleus pulposus in compressing and distributing the pressure.
A slipped disc or herniated disc happens when the nucleus pulposus bulges out through a weakness in the outer part of the disc. It may be pressing on nearby nerves and cause severe pain or inflammation. One tends to develop a slipped disc between 30 and 50 years old; and twice as many men as women are affected. There are no permanent treatments to treat slipped disc and hence it is very important to ensure we cultivate good habits to prevent slipped disc from happening. Doing Pilates exercises is one of the easiest ways to restore the natural curves of the spine while strengthening your muscles at the same time.
Pilates Exercises Promote Good Posture
How you sit, stand and move have a big impact on your spine. Incorporating good postural habits are crucial in maintaining a healthy spine. Our spine has a natural "S" shape and this "S" shape has to be maintained in every movement to ensure proper posture. Pilates exercises focus a lot on neutral position or "S" shaped-spine in every movement, hence retuning our body to get used to the neutral position that is good for our body.
- Standing – Stand upright with head balanced on top of shoulders. Both legs should be straight with even weight on both feet. When doing standing Pilates exercises, we learn to notice details as such your rib cage should be balanced on top of your hip bones when standing to prevent over-arching of your lumbar spine.
- Sitting – Your pelvis should be vertical and support in the small of your back to promote the natural lumbar curve. Head forward posture should be avoided to prevent over extension of neck. Your knees and hips should be level and your feet should be flat on the floor (use a footstool if necessary).
- Lifting & Moving - Avoid making sudden aggressive movements or over-twisting your body in unnatural positions. Pilates exercises that promote rotation of rib cage, articulation of spine and lateral flexion will help to promote flexibility and strength. Distribute your weight evenly on both sides of the body especially on both feet.
Pilates Exercises
Exercising regularly can slow down the deterioration of your interverteral discs. It can also keep your supporting back muscles and postural muscles strong. Integrating high-impact activities, weight lifting exercises with core strengthening exercises such as Pilates exercises is useful in preventing over-straining your spine. However, it is important that you carry out Pilates exercises under guidance of qualified instructor.
Pilates Exercises such as Hip Rolls are useful in promoting articulation of your spine, strengthening abdominals to support spine especially lumbar spine, glutes and hamstrings.
PILATES EXERCISE: HIP ROLL STARTING POSITION
Lying on back, pelvis and spine neutral. Knees bent, feet hip-distance apart on mat. Arms by sides, palms down. Inhale to prepare.
Step 1: Exhale
Initiate from tailbone and slowly peel spine off mat until hips are lifted and weight is resting between shoulder blades (weight should not be resting on neck). Do not arch lower back by maintaining good abdominals connection with rib cage.
Step 2: Inhale
Keep abs engaged and expand back of rib cage, keeping head and shoulders relaxed. Press evenly into both feet to engage glutes & hamstrings. Relax shoulders.
Step 3: Exhale
Soften chest, ribs, middle back and lower back as you return spine to starting position vertebrate by vertebrate. Repeat 3 - 5 times.
Cultivating good posture and incorporating core strengthening exercises such as Pilates exercises will help you to prevent slipped disc and other back pains.
About the Author
Pilates Exercises Strengthen Your Back And Promote Good Posture Thus Reducing Chances Of Getting Slipped Disc. We Provides Effective, Customised Small Classes That Make You Look Great And Feel Healthy Fast. We Are The Only Pilates Studio In Singapore Providing Pilates For Weight Loss, Pilates For Golfers & Athletes, Pilates For Teens And Pilates For Body Aches. Visit Us At http://www.SingaporePilatesFitness.Com
How can i get more grip on my bike pedals?
I just wanted to ask is there any wat that i can get more grip with my exercise bikes pedals? they are ok if i am exercising gently, but if i want to increase my exercise my feet slip right out of the pedals, they are plastic pedals and have a plastic strap across, and none of this helps with grip, any suggestions ?
I just switched to clipless pedals and never have slipped again. You may not want to spent the money but I did and am more than satisfied. Note you have to get the shoes that go with it, but you can go with used ones and get a pretty fair deal. eBay might have somethin you need.
If you are not willing to invest in clipless i would advise in getting the straps with the cups. Any bike shop can help you with that. Hope this helps
