• Equipment: You won’t need to bring much with you to a class, as the studios will provide equipment for the workout. The exception would be a non-slip mat would prefer to use your own rather than a shared one from class.

• Bring a water bottle to stay hydrated.

• Think fitted breathable clothes: Choose clothing that’s stretchy but not baggy. Clothes that will stay in place as you move. Your instructor needs to see the alignment of your bones and how your muscles are engaging.

• Skip the shoes: Pilates is done barefoot—no fancy footwear needed. If you’d like something on your feet opt for non-slip “sticky” socks for hygiene and better stability on the floor.

• Opt for unscented products: Many people are sensitive to perfumes and strongly scented deodorants, lotions, and sprays.

• Avoid hardware: Skip clothing with zippers, buttons, or metal clasps.

• Hair up: Tie long hair back (a bun on top of the head is best for lying flat).

• Grip socks
• Water bottle
• Small towel (for sweat or extra head support)
• Hair tie (keep it out of the reformer springs!)
• Positive mindset

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Pilates was a game changer for me as a deskbound professional. Pilates exercises like Planks and Dead Bugs trained my torso to remain upright and efficient, even when fatigue sets in.

• The Deep Core: We’re talking about the transversus abdominis—your body’s natural corset. This isn’t just about looking good; it’s about stabilizing your spine.
• Posture Correction: In our ‘tech neck’ world, Pilates acts as a reset button. It realigns the spine and opens up the chest. Pilates focuses heavily on the spine’s natural alignment and strengthening the muscles that support it, helping to undo the damage from desk jobs and slouching. We’ll talk about how this focus on ribcage placement and shoulder blade placement fundamentally changes how you hold yourself.
• Enhanced Core Strength and Stability: The “powerhouse” is central to every Pilates exercise. We’re talking deep abdominal muscles here, not just the ‘six-pack’ muscles. This foundational strength is key to everything from better balance to reducing back pain. Performance Note: Think of Pilates as the ‘insurance policy’ for your other hobbies. It makes you a better runner, a stronger lifter, and even more agile on the pickleball court.”
• Increased Flexibility and Mobility: Pilates is a fantastic blend of strength and stretch. You’ll gain long, lean muscle mass while simultaneously increasing your range of motion. It’s that wonderful feeling of being both strong and supple.
• Mind-Body Connection and Mindfulness: This might be the most profound benefit. Pilates is all about concentration and control. It forces you to be present, to focus on your lateral breathing and how your body is moving in space. It’s a moving meditation, giving your mind a much-needed break from the daily grind.
• Injury Prevention and Rehabilitation: Because the movements are low-impact and focus on proper form and muscle balance, Pilates is often used in physical therapy settings. It builds strength safely, making your body more resilient to injury.

You can also listen to this on my podcast  9 to 5 Wellness linked below. See you soon in a Pilates Class.

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The neck plays a crucial role in supporting and maintaining the proper alignment of our head. While it may be easy to take its functionality for granted, a healthy neck is vital for overall well-being and plays a significant role in our daily lives. One of its function is to balance your head over the torso. If you are struggling to keep your head up then read on.

Think about it – every time you lift your head to look ahead, turn to check your surroundings, or even nod in agreement, your neck is hard at work, providing stability and mobility. Without the neck’s support, simple tasks such as standing upright and maintaining proper posture would be nearly impossible.

Neck Range of Motion

The neck consists of a series of facet joints that connect each segment, allowing for a wide range of movements. You have used necks rotation when merging into traffic, with quick head turns for maintaining awareness of road.

Beyond rotation, the neck is highly mobile in other dimensions of movement. Our bodies are built with a capacity to tilt our head from side to side, as well as flex it forward and extend it backward. These movements facilitate various activities in our daily lives.

Tech Neck and The Struggle

The extensive use of mobile phones, tablets, and electronic devices can often result in a modern-day neck instability known as “tech neck.” There are many symptoms and implications of this condition and serves as a reminder that technology can indeed be a literal pain in the neck.

With this condition becoming more common, it is important to recognize the symptoms associated with this condition. Here are some common symptoms of tech neck I commonly see in my clients:

Chronic Pain:

People experiencing tech neck often report aching sensations in the lower neck, shoulders, and upper back. This discomfort can be persistent and may increase in severity as the condition progresses.

Pain on Lifting the Head:

In some cases, tech neck can cause intense, pain in the deep cervical flexors when people try to lift their head up while lying on the floor. This sharp pain can be debilitating and may limit movement in the affected area.

Headaches:

One of the common symptoms of tech neck is the onset of headaches. These headaches can vary in intensity and may be correlated with tension and strain in the neck and upper back.

Stiffness:

The neck, upper back, and shoulders may feel stiff and limited in their range of motion with tech neck. This reduced mobility can further contribute to discomfort and frustration.

Jaw Pain:

Misalignment of the cervical spine, commonly associated with tech neck, can lead to jaw pain. This can manifest as temporomandibular joint (TMJ).

Numbness:

Tech neck can cause irritation and inflammation of the spinal nerves, leading to tingling and numbness in the arms and fingers.

The Weight of Your Head

In today’s technological age, most people are carrying extra weight on their shoulders. This load is due to the heavy head we carry over our spine. The human head weighs close to 11 lbs, close to the size of a bowling ball, which is approximately 8% of the body mass.

Human brains are larger than other primate brains. On the one hand, that gives us extraordinary brainpower. On the other hand, it causes headaches, jaw pain, neck pain, and shoulder pain in a slouched posture.

Seven vertebrae and twenty muscles in our neck support our head. In a neutral position, our head exerts force straight down the spine, and the 11 lbs. load is balanced evenly over the spine -4. The problem occurs when we tilt our heads forward. The downward force on the spine increases to 27 pounds at 15 degrees, 40 pounds at 30 degrees, 49 pounds at 45 degrees, and 60 pounds at 60 degrees.

Looking at it another way, every inch our head jots forward it adds 10 pounds of weight to our spine.

When we constantly lean our head forward, it puts a lot of strain on the ligaments in our neck that support the bones and our head, which is heavier than we may realize. This position not only leads to instability in our spine over time, but it also causes an imbalance in the muscles of our neck, back, and shoulders. With time, the deep neck muscles that help us maintain good posture and stability weaken, making it harder for us to support the weight of our head.

Find Immediate Relief

A lot of times my clients can’t support their head in a supine or anti-gravity position while doing exercise or foam rolling. The ability to move within a proper range is dependent on limitations in the range of motion because to the soft tissue weakness.

If you experience this limitation place a rolled towel or a round pillow under your neck to support the muscles of cervical spine. If that doesn’t help either, then try to perform exercises in a seated position and facedown like prone neck extensions.

Strengthen Your Cervical Spine While Sleeping

We spend a significant amount of our life sleeping, and one simple way to improve the alignment of our cervical spine is by using an appropriate pillow. A good pillow should offer support to both our neck and shoulders. I suggest using a crescent-shaped pillow like the cozy sleeper adjustable pillow. This provides comfort and helps relieve pain.

Exercises To Keep Your Head Up

While it may not be possible to entirely avoid looking down at your phone, there are exercises that can alleviate some of the strain on your neck and back.

Neck Mobility Exercise

Sit upright on a chair or stand comfortably with your shoulders relaxed.

Move your head through a comfortable, pain free range.

Look down

Look up towards the ceiling bending your neck backwards

Rotate your head to the right and left

Tilt your head to the right and left

Chin Retraction

Stand against a wall with feet hip distance apart, or if you have a chair with a backrest, you can stay seated.

Tuck your chin slightly down with two fingers and push your head back until it meets the wall or backrest.

Hold for 5 seconds before resting and repeat five times.

Slowly build up to ten repetitions.

Neck Stretch

Seated or standing at the desk, look up and over your shoulder.

Hold for ten seconds.

Repeat on the other side.

Perform three repetitions on each side.

Upper Back Stretch

Place one hand on the side of your head and gently tilt your head toward the shoulder on the same side.

Line your ears up with your shoulders like a chin tuck.

Press your head down till you can feel a good stretch going down the back of your neck.

Place your other hand behind your back.

Neck Extension

Lie face down on a yoga mat with your elbow stacked under your shoulders and forearms resting on the mat.

Lift your head off the mat and push the head as far back as your body allows.

Feel the weight of your head strengthen your neck muscles.

Hold twenty seconds and repeat 3-4 times.

Bottom Line

Like any other part of our body, the neck requires care and attention. Poor posture, lack of exercise, and stress can all negatively impact the health of our neck, leading to discomfort, pain, and even more severe conditions.

So, the next time you find yourself bending your neck forward to look down at your smartphone, or hunching over your desk for extended periods, remember the importance of maintaining a healthy neck. Engaging in exercises that promote neck strength, practicing good posture, and being mindful of ergonomics can go a long way in supporting this vital part of your body. By taking these steps can continue to appreciate the remarkable role they play in supporting our head and keeping us upright and balanced in our day-to-day activities.

The post Struggling to Keep Your Head Up? Understanding Neck Issues and How to Find Relief 5 (3) first appeared on Tone & Strengthen.

It’s without a doubt an important part of our physical and mental health but a lot of times we don’t know how to adopt a good posture. As soon as I walk into a room to present a workshop and introduce myself as a posture specialist, people suck their bellies in, throw back their shoulders, and become rigid. This type of posture can lead to fatigue and isn’t sustainable.

There are numerous myths and misconceptions surrounding posture. To understand proper posture, it is necessary to debunk these myths and misconceptions. Let’s dive into top five posture myths my clients often believe.

Posture Myths

Sit and Stand as Straight as Possible

Proper posture doesn’t mean mimicking a soldier’s stance. This rigid posture can lead to muscle tension and fatigue overtime. Our spine is not rigid and straight. It has three distinctive curves, the inward cervical curve, the outward thoracic curve, and the inward lumbar curve.

It’s important to recognize that a proper posture should support these natural curves of our spine.

We all have unique bodies, with wide or narrow hips and flexible or tight muscles. Proper posture is the natural alignment, which is different for different individuals. There are some general guidelines to follow like head aligned over the spine, shoulders soft, and aligned over hips but they don’t look the same for everyone. When it comes to adopting proper posture, comfort and individuality is key.

Holding Still is Key

Many people believe, forcing our body to stay in one position, which is considered an ideal position, will, over time, improve their posture. Honestly, reverse is true.

The main reason for muscle imbalances is holding our bodies in the hunched over deskbound posture for a long period of time. Whenever a client complains of pain in a certain region, it’s because they are holding a certain stance for extended period without moving.

Our bodies are built to move. To find your natural posture and avoid imbalances we need to move often. It might be taking more frequent bathroom breaks, switching position from seated to standing, and going for short leisurely walks. Our body and spine crave motion, which leads to proper posture.

Standing Desk Will be The Fix it All

Standing desks are a great way to improve posture but they are not a fix it all. It’s best to change your positions often. That means taking a break from standing as well.

I see many clients who have standing desks but have no relief of back, neck or shoulder pain.

I’m a big proponent of standing desks as they allow breaking your work hours between sitting and standing. But standing all day can lead to muscle tension and posture dysfunction if done for a long time. Standing in one position can lead to plantar fasciitis, vascular issues, and pelvic shift on your dominant side to name a few issues.

The key lies in switching positions from time to time.

My Bad Posture Is Genetic

There are genetic posture issues, but they are not as common as we’d like to believe. Having a genetic posture anomaly doesn’t mean that you can’t work on it.

Did you know that Usain bolt has scoliosis? Scoliosis is a genetic disorder which causes an abnormal sideways curve of the spine. Scoliosis most often limits people’s life with the only hope that a spinal surgery would cure it. It didn’t limit Bolt. He used the knowledge of his condition as a power. He says he keeps his core and back strong, the scoliosis doesn’t really bother him.

If the fastest man on earth with a genetic postural anomaly can break world records by making changes in his life, then so can you. There are many exercises that can be done to make having good posture easier. Once you are fix your muscle imbalances and good posture will become an easy habit to adopt for you.

Posture Dysfunction Can be Fixed Overnight

Posture isn’t something that we develop in a short period of time. Instead, the posture we hold today was developed gradually overtime due to our work habits and emotional state.

Finding your natural posture takes time. Although it’s tempting to believe in quick fixes, like wearing a back brace but that’s not true. Reverting to your natural posture requires correct assessment, care, and consistent action.

We need to unlearn the old neural patterns and develop new ones for our muscles and ligaments to adopt the new position. This can be accomplished by exercises, stretches, and lifestyle adjustments. Checkout my fifteen minutes a day posture program in my book Unhunched: Discover Wellness Through Posture.

Bottom Line

While it’s not uncommon for these myths to be believed by many, it’s important to note that most of them are simply exaggerations of the truth. The key takeaway here is that your posture should ultimately feel comfortable, rather than strained and rigid. If you’ve tried to improve your posture but continue to experience discomfort or pain, it may be beneficial to seek guidance from a skilled movement specialist who can provide personalized assistance.

The post Posture Myths Busted: Revealing the Truth! 0 (0) first appeared on Tone & Strengthen.

There is a secret to good musculoskeletal health and preventing lower back pain, knee pain, and limited movement. The secret is to mobilize your hips. Mobility which is the ability of a joint to move actively through a range of motion.

I struggled with limited hip mobility and lower back pain for years. My love of endurance running didn’t help much in that department either. The repetitive strain of running along with lack of mobility training caused many injuries during my running career. Many of my clients have tight hips, which causes a range of issues for them.

Having good hip mobility is not just important for athletes, but for everyone in their daily lives. Unfortunately, many of us spend a lot of time sitting, which can lead to a restriction in hip range of motion. Over time, this restriction can become a significant issue, affecting our overall health and wellness. That’s why it’s crucial to rediscover the mobility we were born with and maintain it throughout our lives.

Your Hips Don’t Lie

We sit a lot that includes me. I sit a lot too. Excessive sitting can have a significant impact on hip mobility in two major ways: weakening the glutes and shortening the hip flexors. Both muscles play a crucial role in activating the hips, and when they are weak or inactive, the lower back takes over.

The lumbar spine, or lower back, is not designed for a lot of activity. Its primary function is to provide support and stability to the core. However, with poor hip mobility caused by prolonged sitting, the hip extension is no longer sufficient, and the lower back takes on more load. This can lead to lower back pain and discomfort.

That’s why it’s essential to prioritize hip mobility within any fitness routine. Whether you’re an athlete or just looking to improve your overall health and wellbeing, these three hip mobility exercises are a great place to start. The best part is you can perform these exercises at work, home or while watching TV. You can set up a home gym or you can do these exercises without any special equipment. I’ve compiled a list of exercises and created YouTube video for you to mobilize your hips.

So, don’t let tight hips hold you back any longer. Unlock your body’s potential with hip mobility exercises and start feeling better today.

Standing Hip Mobility Exercises to Mobilize Your Hips

Side to Side Lunges:

1. Take a wide step with your left leg to the side of you. Both your toes should be pointed in the same direction and your feet should be flat on the floor.
2. Bend your left knee as you step outward and keep your hips back. It should feel like you are trying to sit just one side of your lower body in a chair. Feel the stretch in your right inner thigh or adductor muscles.
3. Lift your body up towards the center and immediately bend your right knee, keeping your left leg extended.
4. Switch right to left eight to ten times.

Lunge to Hinge:

1. Stand at the top of your mat and place one leg back and one leg forward. Keep your feet hip distance apart.
2. Bend your front knee. Making sure that your front-leg shin is straight over the top of your foot.
3. Inhale and lift your arms overhead.
4. Keep your torso up to stack on top of your hips. Lift your lower belly and draw your ribs in. Feel the stretch in the hip flexors of your back leg.
5. Then hinge at your hips, while extending your front knee.
6. Lift your toes up to the ceiling and plant your heels into the floor.
7. Reach with your fingertips towards the ankle of the front foot. Feel the stretch in front hamstrings, glutes, and calf muscles.
8. Switch between high lunge to hinge three to four times on one side.
9. Repeat the exercise on the other side.

Standing Hip External Rotation:

1. Start in a standing position. It is a good exercise for balance training as well. Stand close to a wall or a stable object if you are not sure about your balance abaility.
2. Lift your knee to about hip level. You can keep your knee lower if you have limitations.
3. Rotate your leg towards the outside of your body.
4. When the leg cannot rotate any further begin to lower the leg to ground level.
5. Press your hand on the same side as the lifted leg to the inside of your knee.
6. Feel the isometric push from your hand. Hold for two to three seconds and then repeat.
7. Practice three to four repetitions on each side.

BottomLine:

Incorporating these exercises into your workout routine or daily work routine will help reduce your hip and lower back pain.

The post Mobilize Your Hips: Unlock Your Body’s Potential 5 (1) first appeared on Tone & Strengthen.

You might have heard that good posture is critical for health? Maybe your mom always told you to stand and sit upright. She was right! Have you ever wondered why and how posture affects your health? In this blog we will discuss the benefits of good posture.

Benefits of Good Posture

Reduced low back pain

Sitting or standing in a reclined position for prolonged periods stresses your lower back. Practicing proper posture keeps your bones and joints in alignment. Accurate alignment reduces the abnormal wearing of joints, reduces stress on the ligaments, and allows your muscles to work more efficiently. This leads to movement without pain.

Reduces wear and tear in the joints

An out of alignment posture makes your muscles work harder to contract. This stress on the muscles leads to soft tissue injury and excess wear and tear on the joints. These injuries translate into the pain in your joints in the short term and can lead to the development of degenerative osteoarthritis in the long term.

Fewer headaches

Research shows that people with tension headaches and migraines have a poor posture of the head and neck (2). Poor head posture comes when we allow our heads to jut out in front of our bodies. This places excessive stress on muscles in the back of our neck and shoulders and can refer to pain in the head. Correcting your head and neck posture can lead to fewer or eliminate headaches.

Better breathing

Research shows that you cannot breathe deeply and fill your lungs if you have poor posture (3). Slouching tightens the muscles at the front of your body and reduces your fully breathing ability. Correct posture with an open chest can improve your ability to bring in oxygen by as much as 30% (2).

Improved range of motion

Better posture increases the joint and muscle range of motion allowing the body to move more efficiently. Too much pressure on your muscles surrounding the spine, and core muscles, makes them inflexible. In the time that means trouble with movement, sitting and standing. For athletes, good posture can be a deal-breaker. Good posture means better form and range of motion for your athletic activities. This means fewer injuries.

Boosted energy

As much as we like it, slouching is unnatural and takes extra work. Our muscles fatigue faster in a slouched position. Good posture will preserve that wasted energy, and you will get an energy boost for the activities you like.

Mental Health Benefits of Posture

Benefits of good posture don’t end at just physical well-being. There are many mental health benefits of good posture.

Boosts Confidence

How you sit, and stand dictates your impression of others. If you have a tall posture, you are considered a confident person. Research has shown it also boosts your self-esteem and self-image. A study found that body posture affected the positivity of people’s thoughts (4).

Eases Depression

Slumped posture can be an indication of depression. Research shows that individuals with a history of depression had a slouched walking posture and low energy levels (5). When people with depression practice an upright posture, it increases positive affect, reduces fatigue, and decreases self-focus in people with mild-to-moderate depression.

Lowers Stress

Everyone wants less stress. It’s easy to reduce stress if you have a good posture. A study conducted at Harvard University found people who had more “powerful” postures saw a 20% increase in testosterone levels and a 25% decrease in cortisol levels. This means people with open and tall postures had low levels of stress. Sitting in a slumped position causes us to take shallow breaths leading to high stress levels.

Posture affects your health in various ways and the path to a healthy life begins with correct posture. The good news is that by having posture awareness throughout the day and exercising to address your posture, can help you to have a healthy posture.

References-

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