So many people are under the impression people only use Pilates for pain.

The fact is yes, Pilates is an effective way to help with pain and discomfort around joints and muscles. However, Pilates teachers are not doctors or medical professionals - unless of course they're qualified. I have helped train Physiotherapists, Osteopaths, Massage therapists and more in the Pilates technique. In conjunction with their practice Pilates has proved an effective tool.

Lady with red inflamed back muscles
Inflammation

When pain in non-specific - you've been gardening, or slept badly, waking with a stiff neck, a Pilates for Pain session may be just the thing to relieve the discomfort. A well trained Pilates teacher will have the knowledge to offer an effective class that won't aggravate your situation.

A brief questionnaire about your pain may lead them to suggest a medical diagnosis. With more information from a Physiotherapist or Osteopath a Pilates teacher can decide on the best path forward for your programme.

Often medical practitioners will recommend Pilates for clients dealing with long-term pain management. These clients may be fearful of movement which their medical professional knows is the best way forward to help them deal with everyday tasks. A Pilates/medical collaboration has proved effective for clients with chronic pain

.https://nualacoombspilates.com/fix-shoulders-with-pilates

Pilates for Pain Prevention

Taking regular Pilates classes is an effective preventative measure to avoid pain from joint stiffness if you're less active, especially as you grow older. With age can come an assumption you'll be more prone to aches, pains and illness. This isn't necessarily true.

"We don't stop playing because we grow old, we grow old because we stop playing".

George Bernard Shaw

Senior with Parkinsons using weights

Staying active doesn't mean a strict regime of aggressive exercise. When you chose a structured programme like Pilates the class will be tailored to meet your needs. Stability, Mobility, Strength and Balance will be included at a level to suit your ability. With regular practice you'll notice an improvement in your confidence with movement, not only when attending class but in your everyday posture and confidence.

https://nualacoombspilates.com/healthy-ageing

Pilates For Rehabilitation

When you've turned your ankle playing sport, or put your shoulder out over-reaching when decorating or any other sprain, break or muscle pull. When the pain has subsided you'll need to regain stability, mobility and strength in the affected muscles or joint.

Pilates is perfect for this sort of rehabilitation, With its controlled, precise exercises a gradual return to fitness and health are guaranteed. https://jubileesportsphysio.com.au/physiotherapy-news/pilates-help-relieve-sports-injury/

In Conclusion

Pilates for Pain covers all areas from chronic pain or just regular Pilates classes to help avoid age-related changes to joints and muscles. Whatever you need from your Pilates class a good teacher will provide it. Whether you choose a group class or want a more personalised programme make sure your teacher is well qualified and experienced to help with your needs.

Our Inner Eco-System includes about 22,000 human genes - it also hosts as many as 3.3 million microbial genes a staggering 150 times more genes than our own genome.

These bugs and bacteria work together with our cells and tissues, in fact our Inner Eco-system directly influences every major body system:

70% of our entire immune system is found in our gut!

Microbes - Our Inner Eco-System

These microbes have a huge impact on the way we feel. From regulating our appetite, allergies, sensitivities, metabolism as well as neurological function and behaviour. So it's not surprising when they're out of balance our health is at risk. Diabetes, Auto-immune disease, chronic illness, are exasperated by inflammation caused by dysfunction in our microbiota.

In addition our gut is at risk from common problems Diarrhea, constipation, bloating and abdominal pain. Usually these are minor, short-term concerns, but should they prove recurrent medical intervention may become necessary.

GUT-FIXING HELP

Gut Solution healthy microbiota leads to a healthy lifespan

Our gut responds well to good practices. Making small changes can yield big results. Because our Gut effects so many systems in our body when it's efficient it will improve many areas of life.

Any small changes to digestive health will benefit skin, energy and mental health to name a few.

Where to Start With Your Inner Eco-System

Let Food be thy medicine and medicine thy food

Hippocrates

4 Suggestions to improve your gut health

Hi Fibre Foods For Your Inner Eco-System

When you have a diverse diet eating  variety of fruits and vegetables your gut microbiome will function better
Eat the Rainbow

Fibre could possibly be the most powerful solution to improving our Gut function. It acts as fuel for the Gut bacteria, they feed on it - that's why it's such an important dietary component.

Beans, Berries, Oats, Chia Seeds, Avocado, Broccoli and Brussel Sprouts are mainstays in a diet high in fibre.

Fibre-rich foods can be difficult to digest if people suffer with digestive issues such as IBS. The answer is to supplement with Prebiotics. A good place to start to help the Gut bacteria digest the fibre.

Fermented Foods For Gut Health

With the improved information about the importance of a healthy gut fermented foods have become main-stream. Fermented foods - Sauerkraut, Kimchi, Kombucha, Yogurt, improve protein quality and assist with the absorption of Vitamins, Magnesium and Zinc.

Probiotics

Regulate Bowel transition to prevent constipation and reduce inflammation in the Gut. Probiotics also heals Colon tissue to help prevent Leaky Gut by strengthening the intestinal barrier. They don't only help with problems associated with the gut, they also help with Type 2 Diabetes, cardio-vascular issues, obesity and mental health.

There are simple ways to change diet and life-style to improve stimulation of the body's digestive enzymes:

Small Changes Big Results

Making changes to any area of our life can take time.

Turmeric/Curcumin - Anti-inflammatory Agent

Spice of life Turmeric will help to ease joint pain offering anti-inflammatory and anti oxidant assistance
Spice of Life

Turmeric or Curcumin as it is sometimes known is a potent any-inflammatory and anti-oxident agent. It is said to be more effective than some anti-inflammatory drugs. Used in soups, sprinkled on salads, added to a smoothie or in a curry it's an every-day healthy addition to our diet. https://www.eatingwell.com/gallery/8026253/30-day-anti-inflammatory-diabetes-friendly-dinner-plan/

Water

The driving force of all nature

Leonardo da Vinci
Healthy Water from well changes the composition of the gut microbiome
Staff of Life

Research has shown how the amount of water consumed each day has a significant impact on the composition of our gut microbiome.

Besides the amount of water we drink the mineral content as well as the microbial composition can influence the microbiota.

Sufficient hydration will assist with the movement through the digestive tract helping avoid constipation.

In Conclusion

https://www.amazon.fr/Eat-Beat-Disease-science-itself/dp/1785042157/ref=sr_1_1?__mk_fr_FR=ÅMÅŽÕÑ&crid=2IN1TVXME3D58&keywords=Eat+to+Beat+Disease&qid=1675346233&s=books&sprefix=eat+to+beat+disease%2Cstripbooks%2C82&sr=1-1

The health of our Inner Eco-System is vital. Our Gut determines the health of every system in our body when it's functioning we're in control of our overall health. Because it's involved with so many areas if out Inner Eco-System is out of balance we may feel bloated, constipated, headaches, suffer skin problems as well as fatigue.

Inflammation can result increasing the risk of many chronic diseases. Small changes we can make each day can yield big results avoiding serious health problems in the future.

When you're first teaching, Structuring your Pilates class takes time and effort. You spend time preparing your class, listing the exercises, deciding if they work together as they transition through strength, mobility, flexibility, and co-ordination. You're continuing your Pilates Education.

Initially you need notes to remind yourself of the order you're going to teach. You'll still be developing your teaching style, deciding on your "voice".

In time of course this all falls into place, you no longer feel chained to your notes, you can deliver your class almost automatically. Continuing your Pilates education is paying off.

There's a definite learning curve when mastering a new skill.

The Conscious Competent Learning Model

It's now, when you've been teaching Pilates for a while, gaining experience you can sharpen your skills to become the great Pilates teacher you want to be.

Michael King https://www.mkpilates.com/en/

Anyone Can Learn the Pilates Repertoire...

Yes. I believe learning the repertoire is the easiest part of your Pilates teaching journey. Being able to perform the exercises beautifully will give you a great sense of satisfaction but it doesn't mean you'll be a great teacher.

It's More Than Performance

Teaching movement whether to a group or an individual is a mixture of the physical, the psychological, intuition, observation and awareness. Noticing your client is performing any particular exercise safely is a given. In addition you need to observe how easily their body is dealing with the exercise.

One Size Doesn't Fit All

When watching a client perform an exercise, consider how it looks. Does it seem natural or do you see struggle. In the years I've been teaching I've yet to meet someone who is equally strong, flexible, mobile or co-ordinated.

This is the reason I don't grade my sessions. The Pilates repertoire has a well defined beginner, intermediates and advanced range of movement. Someone may be strong but lack flexibility and or mobility. They'll find the full 100 relatively easy because it's strength dominant. The Saw however, a combination of rotation and forward flexion may be a challenge. I'm reminded when working with clients how every Pilates exercise is a combination of all elements from strength to co-ordination. This is the reason it's such a great method for everyone and all abilities. nualacoombspilates.com/healthy-ageing

Full 100

Hiding Behind Strength

A strong client can hide their lack of control, using their strength to "work" the exercise. I mean their strength over-takes any benefit from the correct sequencing of the set up for the exercise.

Simply being able to support the weight of the head and limbs for the full 100 isn't proof the work is coming from the inside (stabilising muscles) out (the superficial muscles). When observing this strong client you might see the following:

You probably won't see all of the above but you will certainly see some. This client is working too hard. Putting the emphasis on the muscles moving them rather than starting from their deeper stabilising muscles. They will seem to almost attack the start of the exercise.

Cueing For Quality

Conversational cueing works best when teaching Pilates. By that I mean giving clients information in a way they can relate to. Rather than a list of objectives - Align you Pelvis, drop your shoulders, engage your abdominals. Describe how changing these placements might feel or look. Drawing the client's attention to the issue rather than giving them direct instructions to fix it.

Our goal as Pilates teachers is to inform our clients in such a way they begin to self-correct. For example that strong client "working" the full 100. It could help them to ask "do you notice your shoulders are up round your ears?" This may well be enough for them to get them to let them go. When you see this change confirm it by asking how the different position feels. Did they notice the release of tension in their neck and how their collar bones (clavicle) became wider.

Eventually with this style of cueing clients will begin to notice how subtle changes in alignment take the stress out of some exercises. Their body awareness will improve with help from you. https://nualacoombspilates.com/changing-habits

Your Why? - Their Why?

Ensure you and your client are on the same page. Get into the habit when you notice something needing change to make sure your client is also aware and the reason you want changes made. When teaching your client is a collaboration results will be permanent rather than just for the class. They will become part of their natural alignment and behaviour.

In Conclusion

I've talked about developing your Pilates teaching skills with Continuing Pilates education. Moving from a debutante to an experienced teacher trusting your intuition and observations to work with your clients to get the best results. I've touched on the importance of:

Questions?

Email me on Nuala@nualacoombspilates.com

Various words describing Menopause
So Many Symptoms

Menopause? What is it?

It's Personal

From the Greek translating to - monthly pause

Menopause naturally occurs for every woman around age 51 although some experience it earlier. It's the cessation of monthly menstruation for 12 months. This happens when your ovaries stop producing eggs and as a result levels of hormones Oestrogen and Progesterone fall. Menopause & Pilates are an excellent partnership.

Positive Menopause

Fours Stages of Menopause

Pre-menopause: When no menopausal symptoms are noticeable

Peri-menopause: When symptoms begin to develop due to hormone changes - you still have your periods although they are changing in nature and frequency

Menopause: You've not had a period for 12 consecutive months

Post-Menopause: The rest of your life - without a period for 12 consecutive months

With life expectancy increasing into the 80's this can mean you could be post-menopausal for a third of your life! Pilates & Menopause is the answer.

The Year of Talking About Menopause

It seems 2022 was the year of talking, writing, making TV programmes, and many other public platforms about Menopause. Every day saw more articles, books, films, etc., on the topic whereas before it was mainly a handful of female writers discussing it.

Pilates & Menopause

Hallelujah! it's out of the closet but if you're reading any of the posts on Facebook, or looking at any Menopause support groups it looks like the consensus is - Menopause sucks big time. Symptoms from anxiety to Paranoia appear to be common.

Everyone's experience will be different and how we cope will vary too but my experience with clients going through the stage of the M word is - exercise helps.

https://www.balance-menopause.com/dr-louise-newson/

Why Pilates for Menopause?

Pilates is a system of movement that focuses on the quality of movement according to the Principles:

When working with these principles in mind a Pilates class whether it's for beginners of more experienced practitioners is a calming, focused place where time spent is beneficial when Menopausal symptoms come calling.

Benefits of Pilates for Menopause

Pilates is a full mind and body programme, there are no fast-paced exercises although a free-flowing natural rhythm is encouraged. Every exercise begins with attention to the deep abdominals that stabilise the Pelvis and Spine. As movements develop to include larger muscles and limbs attention to Breath, Control, and Precision are the objectives of the class.

The result of such deliberate concentration throughout the session either on the mat or using the Professional Pilates equipment is a session that is effective without stress, a definite bonus for women going through the stages of Menopause.

https://nualacoombspilates.com/what-can-pilates-do-for-you

In Conclusion

I hope you now have a sense of the benefits a Pilates class can bring to your concerns during all phases of your Menopause journey. Whether you attend a class specifically for women dealing with this stage of life or a general Pilate class you'll find an outlet for symptoms you're experiencing as well as a place to talk should you wish to. Taking control of your situation always feels good. You don't need to be a victim of this natural although at times challenging life event.

Should you want to discuss the possibility of taking classes at my studio (not necessarily for Pilates & Menopause) in La Garde Freinet contact me at Nuala@nualacoombspilates.com

or call +33 (0) 6 73 99 37 85

Helpful links: https://www.balance-menopause.com

https://www.nia.nih.gov/health/what-menopause

After years of teaching Pilates the most common problems I see is poor posture and in particular round shoulders. My clients are concerned about their posture and ask me, "How can I fix round shoulders".

Using computers and mobile phones encourages poor posture. Chest muscles become strong, and back muscles become weak, pushing your head forward and creating tension in the neck.

Pilates for forward head position

Fix Round Shoulders - Pilates helps

Strengthen Mid-Back

Strengthening your mid-back will help avoid unwanted strain on the neck and back by allowing back muscles to hold and maintain the best posture. Avoiding or helping alleviate round shoulder posture. Pilates professional equipment will bring awareness to the placement of Shoulder-blades and strengthen this area. At the gym avoid focusing mostly on the chest muscles (Pectorals), and balance your workout with back and shoulder exercises.

Strengthen and mobilise upper back to fix round shoulder

Develop Flexibility in the upper back

The upper back has a natural curve, poor posture can create a hump that's stiff and at times painful. Together with a forward head position the potential for neck pain and headaches is increased.

Exercises to work this area in the opposite range of motion are what's needed to lengthen and extend the spine. This will eventually change posture, and counter-act round shoulders. Pilates exercises to fix round shoulders have proved successful.

Avoid round shoulders

Back Extension

A simple way to activate the muscles in your upper back - lay on your front with arms at 90 degrees, keeping your abdominals engaged to support the low back - inhale to lift your head and chest from the floor. Think length rather than lift - depending on mobility in this area the movement may be small - don't force it.

Stretch Your Chest

FIX ROUND SHOULDERS

When back muscles become weak and chest muscles strong the shoulders will be pulled forward. A balanced programme to lengthen the back and improve flexibility, releasing and opening the front of the chest will help fix the round shoulder posture.

Using an elastic resistance band. Stand tall and hold the elastic wider than your shoulders, then inhale as you pull the band wide. Hold this stretch for 2/3 deep breaths then release - repeat 5 times - don't rush use the full breath and control movement rhythm.

Wall Push Up to fix round shoulders

A simple wall push-up will open the chest and gently work the upper back. Stand away from a wall and place both hands a little wider than shoulders, bend both elbows wide then stretch both arms. Make sure your head does not push forward. Repeat up to 10 times.

In Conclusion

Fix Round Shoulders with Pilates

We've talked about problems with poor posture and how to fix round shoulders with simple Pilates exercises. This problem has developed over time, so will take time to fix. However, a little attention to this every day - even just noticing how well you're standing or sitting will reap benefits.

5 Reasons to Do Pilates

https://www.physio-pedia.com/Forward_Head_Posture

Why Pilates for Osteoporosis?  As we age it's increasingly important to pay attention to our lifestyle and age-related illness and disease.  Osteoporosis is a significant problem for a large portion of the population.  75 million men and women age 50 and older in Europe, the USA, and Japan has osteoporosis or its precursor, osteopenia. So between news articles about calcium and vitamin D; with adverts for medication and the benefits of  “weight-bearing exercise,” showing up everywhere, we're all hearing about this epidemic.

 Pilates For Osteoporosis

Osteoporosis is a health condition that weakens bones making them fragile and more likely to break. Nobody seems to agree on the best path to take, the research appears contradictory.  The only thing everyone agrees on is the benefit of exercise for Osteoporosis sufferers.

Not only will exercise help maintain and build strong bones, but it can also improve balance and reflexes thereby preventing falls, the most dangerous threat to those with fragile bones.  According to the International Osteoporosis Foundation, 60% of those who fracture a hip still can't walk independently a year later.  Clearly, the goal is to stay strong, agile, and upright.

Exercising on Pilates equipment

Pilates Benefits for Osteoporosis

As Pilates has gained recognition in the medical and mainstream realms as a beneficial form of exercise to address every concern from back pain to love handles, people have jumped on the bandwagon. Specifically, many have heard Pilates is a great bone-strengthening addition to a fitness regime. However, if Osteoporosis or Osteopenia is an issue, care must be taken when exercising.  In particular, exercises that require flexion (forward bending) of the spine need to be avoided.  This type of movement has been proved (Mayo Clinic 1984) unsafe for those suffering from the condition, increasing the potential for spinal fractures.  

Why Pilates for Osteoporosis?

Alignment is a major feature in all Pilates classes.  Elongating the spine, setting it up with the Pelvis, Hips, legs, feet, shoulders, and head.  What better way to combat slouching than to focus on posture and spinal decompression?  In addition, breathing and concentration are crucial to every exercise.  When you're grounded in your mind your body will respond accordingly.  With this added awareness and concentration you may be less likely to trip and fall.  Attending classes in Pilates for Osteoporosis is a definite advantage.

Balance & Control

Balance and control play a large role in the Pilates repertoire.  Whether you're on the mat or using Professional Pilates equipment.  Pilates is a whole-body experience promoting symmetry in muscles together with good body mechanics; with continuous emphasis on deep abdominals (core) those stabilising muscles in the low back and pelvis.  When these muscles are active and effective enough to support the body in movement, less effort is needed to maintain an upright posture reducing the risk of falling.

PILATES BENEFITS FOR YOU

Is Pilates for Osteoporosis Safe For Sufferers?

So should you avoid Pilates if you have osteoporosis or osteopenia? Certainly not. You do however need to ensure your teacher is well trained, with experience dealing with your condition.  Consider  attending a class geared toward those with the condition, especially if it's a group.  At the very least, avoid the rolling exercises or ones that involve bending forward or uncontrolled movement. Also, while lying on your back, keep your head on the ground, perhaps with a small towel underneath, when others are lifting their heads off the mat.  A good teacher will always give this option even to those without bone density issues.

What Can you Do Safely?

On the positive side, all exercises done lying on your side or stomach, as well as on your hands and knees, are excellent. Just inform your teacher before class about your situation. Private Pilates sessions are excellent for those with osteoporosis and osteopenia for the reasons mentioned above as well as for the increase in flexibility. You just need to be aware of necessary modifications, as well as know that your teacher is knowledgeable. The benefits of Pilates are numerous when you take responsibility for your condition.

In Conclusion Pilates For Osteoporosis

Remember:

Exercise is recommended by the Osteoporosis Society - it's a proven way to maintain quality movement.

Helpful Links

https://www.osteoporosis.foundation/

For further information and help with Pilates For Osteoporosis contact me at Nuala@nualacoombspilates.com

Wheel of Change

 Changing our habits, whether it's about our health, our job, or simply how to make our lives less complicated, or more structured are common feelings.

Changing habits, large or small follows a distinct pattern.

Prochaska & Di Clemente

Psychologists James Prochaska and Carlo Di Clemente developed the idea of a Wheel of Change when studying how people with addictive behaviors made changes to their habits.  It became clear whatever their addiction people went through similar stages to change on their own or with help.

Of course not all changes we want or need to make are life-threatening but it's interesting to explore the various stages to decide where on the wheel of change we are.

The 5 Stages

Pre-contemplation:  Ignorance is bliss!  you're unaware of the need to change, and you have no desire to do so.

Contemplation: You've decided you need to make some changes or friends or family have mentioned perhaps it's time. Perhaps they consider what you're doing is damaging to your health, or relationships.  This stage can take a while because you're not yet fully committed to the idea (yet). 

To avoid being completely blocked from moving forward, remind yourself why you want to change, and how the new habit will benefit you.

Preparation:  You're thinking about it - reading books, talking to people you think may help, who already have the habit you want to develop.  All this will help you decide when you'll be ready to start.

Action:  Changes are developing although you need to focus.  Keep reminding yourself about the positive feelings your new habit is giving you.

Maintenance:  Confidence is growing in your ability to maintain the new regime, even managing to deal with small relapses.  This stage can be challenging, it requires commitment.  Call on your supporters.

The 6th Stage is Relapse

 It's human nature. Challenges will present themselves and from time to time you may give in. But be assured once you return to your new habit it will come back faster than the first time.  However, remember the 5 stages - remind yourself why you wanted to Change Habits and the benefits it brought to you.

Your ultimate goal is to make this change an automatic action, something requiring no specific thought or choice.  Remember,  a newly constructed wall is easily knocked down, but the longer it stands the harder it is to push over - just like your new habit. The hypnotherapist who helped me quit smoking told me this.

In Conclusion

5 Stages of Change

We've discussed Prochaska and Di Clemente's Wheel of Change - here are the main takeaways:

If you need any help with any of the above or have questions just contact me at Nuala@nualacoombspilates.com 

Moving To Change?

If you're contemplating starting Pilates this might help - https://nualacoombspilates.com/5-reasons-to-do-pilates

Just Starting?

So you've heard about Pilates, or you've seen posters, you might have passed by my studio in La Grade Freinet or other studios where you live and wondered what it's about and if the hype is true.  You wonder "What are the benefits of Pilates for you"?

I've been a student, teacher, and teacher trainer of Pilates for many years.  I can say it's a system of exercise I've never become bored with. I'm not surprised when clients or student teachers realise how great it is. 

NEW TO PILATES?

What Will It Do for You?

Whether you're new to Pilates and exercise in general or are a regular exerciser the benefits of Pilates are clear for everyone. There are 6 Pilates Principles although some schools mention 8 or 7 - Joseph Pilates, the creator of the technique didn't set down these principles but teachers who continued with his system thought a set of defining formulas would be helpful.

PILATES PRINCIPLES

Concentration:  A fundamental principle - Pilates is a mind and body programme.  When you work with concentrated effort, the effects are noticeable.

Centering:  Pilates uses the deep abdominals - and those abdominals stabilise the body, once they're active the more superficial muscles can move the body safely.

Control:  When Joseph Pilates developed his technique he called it Contrology.  The aim of the technique is to work in such a way as to reduce the risk of injury from uncontrolled, sloppy movements.  The exercises are not performed super slow, but from the inside out consistently and with quality.

Breathing:  A full breath is recommended during all Pilates exercises to keep you alert but also to help with coordination, timing, and rhythm.

Flowing Movement:  The aim of a well-organised Pilates class is to create a smooth, fluid transition between movements creating a sense of well-being and a stress-free workout.

CONSISTENCY IS KEY

Taking into account the Principles it's easy to see what Pilates can do for you - how regular Pilates classes can help to ease stress, strengthen, tone, mobilise and improve flexibility.  All these qualities will improve your sports and reduce any potential for over-use injuries.  Consider how many times you serve during a game of tennis or swing the golf club around 18 holes.

WHAT CAN PILATES DO FOR YOU?

Clients of all ages tell me how well they feel after a class using both the mat work system and the professional equipment. They tell me:

Cover of book - Healthy Body `Healthy Mind

PILATES IS NOT THE CIRCUS!

Don't be mis-lead by those acrobatic photos you've seen in magazines or on Youtube. Pilates is for everyone whatever their fitness level.  Exercises can be changed to help with any issues. They can also be very athletic for those who want to improve their fitness level.

Pilates is not "a good stretch" it is a full-body technique to help you achieve whatever health and fitness goal you want.

So next time you pass that Pilates studio or class, pop your head in - get some more information.

As usual, if you need more information or have questions contact me at Nuala@nualacoombspilates.com

In Conclusion

What Can Pilates Do For You

The Benefits of Pilates

We've looked at the benefits of regular Pilates sessions. I hope you can start to think about trying it out - if you're not already a client.  Remember What Pilates Can Do For You

http://www.nualacoombspilates.com/5 Reasons to Do Pilates

Enjoy!

QUESTIONS?

If you have questions just visit my studio at Place de Vielle, La Garde Freinet 83680 or email: Nuala@nualacoombspilates.com or you can always phone - +33 (0)6 73 99 37 85

Book cover Pilates & Golf

Why Pilates For Golfers?

Golf is a mind & body sport.  Concentration, strength, flexibility, mobility, and power are all essential components.  The stress on the spine and supporting structure are huge.  When the body is out of balance the risk of injury intensifies. Pilates for Golfers is the answer.

The Mechanics of Your Golf Swing

During your golf swing your body acts like a whip.  Power production begins at the feet, pushing against the ground, it travels up the legs to drive the hips forward.  Force is transferred through the trunk to the chest upper back and arms.  If any part of the chain is weak or stiff power is lost. Your body will have to compensate along the links of the chain, resulting not only in loss of power but increasing injury risk. Pilates for Golfers will improve any imbalance.

Proper Sequencing - Your Golf Swing:

Your golf swing demands a strong, flexible, coordinated and balanced body.  It's a physically demanding full-body sport. With specific training, injuries will be avoided and improvements made to the quality of your performance.  Even if you hire a professional golf coach to work on your technique, if your body is not capable of performing the drills because of stiffness, lack of core strength, or mobility problems progress will be slow, at worse may never happen.

To obtain proper sequencing of the Swing Action you will need:

Strong leg, thigh, and hip muscles to generate driving power:

These lower body forces must be transferred through a well-conditioned mid-section to the upper body

Strong chest, back, and shoulder muscles:

Allow for a greater acceleration of the club whilst maintaining control through effective arms and forearms

It's clear, a perfectly executed golf swing needs overall body strength, flexibility, and coordination.

Pilates for Golfers uses Pilates Principles to help achieve your Golfing goals

Concentration, the ability to focus throughout the swing improves skill and power

Centering, efficient use of core muscles to stabilise hips and shoulders improves power through the hips to increase the length of Tee and Fairway shots.

Precision, the repetitive nature of golf demands consistency, working with this Pilates Principle in mind consistent quality performance will be developed.

Flowing Movement will help you to "feel" the swing as opposed to just hitting the ball

Breath, in addition to keeping you fresh and alert throughout your game, learning to use a full breath will increase the power and endurance of a shot.  It will also help to create a smooth swing.

Routine, if you can replicate an effective swing pattern, consistency, and accuracy, the key to a great game of golf will be yours.  The Pilates system of exercise is designed to help you work with focus when performing each movement every time eventually resulting in body awareness becoming automatic.

Studio Pilates La Garde Freinet

Professional Pilates Equipment

Pilates Programming:  when you decide to add Pilates to your golf practice, here at the Studio in La Garde Freinet ( just opposite Bar du Soleil) you'll work with both the professional Pilates equipment as well as floor exercises, the combination of the two systems offer a complete workout whether you're new to exercise or a regular fitness practitioner.

http://www.nualacoombspilates.com/5 Reasons to Do Pilates

In Conclusion

Pilates for golfers

To develop your best Golf Swing sequence you need to:

Contact me should you have questions or need an appointment I am here all year.

Tel:  06 73 99 37 85  email:  Nuala@nualacoombspilates.com

Happy Golfing.......

Is It Safe?

Pilates For Pregnancy

It's an important question. Is Pilates For Pregnancy Safe?  It's been proven, ladies who exercise during pregnancy are more likely to have a calmer delivery.  Pilates during pregnancy is the perfect low-impact exercise programme.

What are the Benefits of Pilates For Pregnancy?

Pilates targets the areas most affected during pregnancy - posture, back pain & balance.  The fundamental benefit of a Pilates For Pregnancy programme is these areas.  With the controlled movements using a full breath, the system not only strengthens but helps to mobilise and stabilize.

Exercise Considerations

https://www.babycenter.com/pregnancy/your-body/carpal-tunnel-during-pregnancy_234

Pregnant women on back on wedge

The American College of Obstetricians & Gynecologists have a detailed website covering all aspects of Pregnancy.

https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period

Second Trimester

Hormone Relaxin

Yes to Exercise

Exercising during pregnancy has many benefits, not least the "me" time for the Mother as well as the improved sense of well-being.  The effect on posture cannot be overestimated.  As the pregnancy develops there's a potential for the pelvis to tilt forward. Left unchecked this can cause compression in the low back resulting in pain.  Regular Pilates For Pregnancy classes during pregnancy will help strengthen postural muscles particularly the abdominals to avoid excessive forward tilting.

So the answer is a big YES to using Pilates When Pregnant with modifications as it progresses.  I've had clients attend classes up until their delivery dates.

When Baby Is Here

In Conclusion

Pilates For Pregnancy

If you have any particular questions regarding Pilates and Pregnancy as a client or Teacher,  just ask - Nuala@nualacoombspilates.com

Nuala Coombs
Pilates For You
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