Do let us know what you would like to see from your sessions!
Feature Video :
A decade ago, strength coaches and athletic trainers would have looked quizzically at a 36-inch long cylindrical piece of foam and wondered, “What is that for?” Today, nearly every athletic training room and most strength and conditioning facilities contain an array of foam rollers of different lengths and consistencies.
What happened to bring foam rollers into prominence?
Don’t forget if you want a more detailed insight in how to use the roller grab the new addition to our online shop and create your own at home massage.
The foam roller is used in our classes in Roseville.
Exercise of the term:
Don’t forget to view our regular feature in which we film a common Pilates/rehab based exercise with cues and progressions for you to watch and practice at home. Each exercise video can be found on the website in the articles section where we frequently upload tips on health, nutrition and exercise. I hope you can try some of these exercises in your daily routine, make it a habit and feel the difference!
In this video we see Alison teaching the leg pull prone exercise/plank. This exercise works both the arms and shoulders and spinal stability. It is a great exercise to train the upper quadrant.
Please refer to www.pro-align.com.au ‘Health & Lifestyle’ for more free exercise videos. There is also a quick link for access on the home page.
This can be done daily or before you embark on any gym work or sports.
Please refer to www.pro-align.com.au/shop/ ‘Shop’ for more downloadable exercise videos. There is also a quick link for access on the home page.
Staff Top Tips
Sally- If you suffer from poor circulation like I do, maybe try using lanolin cream on your toes before popping your socks on. It provides a barrier and prevents heat loss. What with that and your non stick socks your feet will be toasty warm in class this winter.
Hayley- Give yourself downtime at the end of the night before bed. Go screenless, dim the lights and give yourself time for calm… Enjoy better sleep and have more energy in the morning.
Alison- A few people in my class have asked me about muscle cramps-especially in their feet/toes during class.
“Some of you may experience muscle cramps during or after exercise. There are a few possible causes for this which include overuse of muscles, fatigue, dehydration, lack of proper stretching after exercise, association with certain medications (such as diuretics and cholesterol lowering medications) and, in the case of the feet, poor shoes. Unfortunately, as we get older our muscles are also stressed more easily. At this point there is no conclusive research on the cause or cure but there are a few things to try to minimise them: keep well hydrated, wear good shoes, stretch (for the feet try wiggling the toes and pointing/flexing the foot/ankles regularly) and massage/warm foot baths. A perfect excuse for a pedicure don’t you think?!
Mariana- If you’re finding it hard to stay on top of tasks and especially fitting in exercise, stretching or the Pilates practice you wanted to do, try setting a timer. Whether it’s to remind you to stand up from your chair at work, to go for a walk or you have 10 minutes to spare then set a timer and start doing those stretches, exercises or Pilates moves you’ve been meaning to practice. You will feel better organising your time and from there, you’re more likely to continue to build on those habits which can help kick start a healthy routine.
Sue – Pelvic floor muscles are an essential part of the group of ‘core’ muscles that help to provide us with control and stability during our functional Pilates exercises. However, did you know that they also help to unload the spine, regulate abdominal pressure and maintain continence, or in other words, our ability to control when we go to the toilet? Usually only discussed in relation to pregnancy and postnatal recovery, these muscles are also present in men, playing the same important roles. Pelvic floor muscles can be weakened through excessive high impact activities, such as lifting. Therefore, exercises such as Pilates are ideal in maintaining your pelvic floor health!
Farah- I was recently watching a TedTalk on how to change habits, like for example wanting to reduce stress or lose weight or read more, and for me the enlightening takeaway from it all was that relying primarily on motivation to change your behaviour long term is a losing strategy. So often we wait for motivation to be the push into a habit change and because it can be so laced in energy and emotion, and not in skill, it can be hard to find consistency. Instead, what the scientist BJ Fogg suggested was to break down your goal. Turn the process into bite sized and achievable steps (micro goals) and celebrate each win. Start flossing one tooth or doing one push up each time after you pee or drinking one glass of water in the morning before you start your day, then celebrate by creating a reward system that works for you. With time these tiny habits create big changes 😉
Make-up classes – reminder….
The option to do make up classes remains a supplementary feature. IF there is room in a class for that term, then make up classes may be taken.
REMINDER: Sessions that have space in them for the current term are in the ‘Timetable’ section ABOVE the Roseville timetable.
Please remember that our office hours are Tuesday afternoon and all day Wednesday, and because of this we can miss your same day requests to do make up classes. I hope you can understand and accept our apologies.
Please refer to the website from now on, go to a class of the same level or below, and introduce yourself to your teacher.
Home Exercise Sheets
For those of you who would like some structure to your home rehab, we have some home exercise sheets with a theme for each term. There are 10 exercises, 1 for each week based on a movement and recruitment theme.
Please ask your teacher if you would like a copy.
Alternatively pick one exercise from our extensive free video library on the site and focus on that for the week. Progressions are often shown in the video.
We love forward to progressing your rehab this Term. Always feel free to ask any questions of your instructor or alternatively contact Sally.
The website is regularly updated with free tips on nutrition, healthy lifestyle and exercises for you to follow, so keep an eye out for updates.