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Remember what it was like to play when you were little? All that wriggling about & NEVER getting stiff or sore??
Then we start to sit more as we work more, and we run ourselves into near burn-out, maybe forgetting the reason behind alll the work in the first place...
I'm here to let you know it's time to top-up your energy bank account. That play is important & you can feel really good in your muscles in the process.
After all, self-care is healthcare...so it's time to roll out your fitball for this weeks installment of strength training your core (whilst playing with a fitball!) If you didn't catch the stretches last week, you may want to look at these here before doing the moves below.
Sounds like fun? Roll out your fitball & let's try out at home what we are doing in the Monday night & Friday morning Pilates classes this term:
Have you been hunched over the desk, driving, or daycare for kiddies??
It's time to dust off your fitball. I know you've got one looking sad & deflated in the back of your wardrobe...they are the most versatile piece of kit...& it's time to get some fresh moves to feel eased out & energized.
Today we are looking at stretching/releasing out the stuck connective tissue that gets us feeling all stiff when we hold our shoulders hunched all day...breathing into these muscles really calms the system.
Then next week we'll be looking at 'connection'...how to build strength once we have a good foundation.
1st up, let's ease into a good posture:
The (upper) Back Stretch
Even just looking at this picture makes me feel better, but we have got to take action...so blow your ball up, have a seat & slowly walk your feet down until all of your spine is in contact with the ball.
Open your chest, palms up to the ceiling and breathe deep into your belly, waist & back muscles.
Have a little rock about, do what feels good in your body, and when you are finished slowly walk your bottom down to the floor to come off.
Are you struggling to heal your tummy-gap (diastasis) after having your baby (no matter how many Years ago)?
Or maybe you are not sure if you have a tummy gap, but you have back pain or feel your strength isn't what it was?
A tummy-gap, or diastasis, is the thinning of the connective tissue, mid-line of the abdominals. This happens in most cases:
- for women during pregnancy as baby grows,
- men & women that have had too much pressure in their core from lifting heavy beyond their strength
- men & women that have very tight muscles that pulls their midline/core out of alignment
- men & women that have visceral fat creating pressure on their midline.
The connective tissue that joins the mid line of our tummy together creates a 'corset like' affect, which supports our back & helps as part of the team for optimal pelvic function.
It's optimal to get your tummy assessed, but alongside that, these strategies are also things you can do straight away...which are KEY for healing:
1) Exercise incorporating your pelvic floor, as these muscles work like a team. Make sure the intensity matches what you can do with really good form, and get checked that you are breathing well. For results, progess your exercise steadily, rather than jumping from 'rehab' mode to full on weight training.
2) Your connective tissue is made in part of water. Get drinking for optimal healing 💧💧💧 Without taking water on board, the healing process will be impaired.
3) Your connective tissue is made of protein substances and collagen. You can get these sources from REAL food and they directly help your healing. Key vitamins like Vitamin C also speed healing. It's important you get good quality sources into your daily diet.
Food Fuels Healing 101 + Recipe⠀⠀⠀⠀⠀⠀⠀⠀
Here are some key foods you can point your fork towards for faster healing, boosting your immune system & knitting the scar and/or the tummy-gap connective tissues together again:⠀⠀⠀⠀⠀⠀⠀⠀⠀
I go into depth in my 1:1s, and the EveryWoman course, so it's hard to pick just 1 nutrient here, but I'd have to say Vitamin C is truly important in healing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
It helps mop up debris, boosts immunity & helps produce collagen (which makes your connective tissue)🤗⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉dark leafy veg⠀⠀⠀⠀⠀⠀⠀⠀
Have you got a favourite here? ⠀⠀
Your connective tissue is made of a protein substance called collagen, as well as elastin & water. As mentioned above, vitamin C is important to make collagen, AND you can also directly consume collagen to support healing, bones & skin regeneration. The best way to eat it is via making a bone broth, or you can buy it powdered (I like 'Great Lakes' brand for their pasture-raised source)
Try this slow-cooker recipe out & let me know what you think!
Do you feel that having good posture seems like a tricky thing to have?
In it's essence, we want our muscles to do the right thing, at the right time for us. Given half the chance...they will work really well for us.
By releasing off tight areas, the rest of the team of muscles have the ability to then function optimally!
Try these two moves, multiple times a day, where-ever you are, for as little as 60 seconds a time, and see how fab you feel!
Wowee! Where did that time go??
This Week marks our 8th Birthday at Vitality Centre, and this week we are celebrating YOU - it really is the community that makes Vitality what it is!
Our lovely client Chris, summed it up brilliantly yesterday:
"We come in mainly for massage or Pilates, but actually we leave with so much more. Everyone is so friendly, so if you arrive feeling a bit down, you certainly feel lifted by the time you leave. Everyone has been a beginner to class at one point, so it's important that everyone feels welcome. We certainly all leave smiling!"
Here goes with some of our memorable moments....and I raise a glass to many more!
1) The Renovations
Vitality Centre started as The Warren House Public Inn, on the map of history for the Luddite murder in 1812! We think it's much calmer scene these days...but it did take 18 months to renovate, mainly in Dans spare time whilst working full time! In January 2012 we opened the doors: