Archive for the ‘Recovery’ Category

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If you are an office worker who is dedicated to running but your low back pain from long hours of sitting keeps you from achieving more, then read ahead!

How do you run with pain?

You don’t have to!

The sacroiliac joints – the bones that connect the lowest tip of your spine (sacrum) to your hip bones (iliac) – are considered a source of most lower back pain when your hip becomes compressed, or if there is asymmetry or misalignment of the hips which leads to joint dysfunction and subsequent pain. Compression of the pelvis occurs when seated for a long time, and rotation of the hips occurs in both cycling and running, and combining these two factors can be the cause of low back pain. An especially significant correlation can be seen between low back pain and lack of internal hip rotation mobility.

The development of asymmetry in the hips and improper muscle lengths in the hip rotator muscles can be caused by frequently assumed postures, like sitting for long periods or time or being bent over on a bicycle for hours in the saddle.

This was important to know, and a key to the secret of eliminating the low back pain.

The book “Run With No Pain” is the official, easy and practical step-by-step exercise routine for eliminating low back pain in athletes and includes over 30 exercise videos that teach you exactly how to implement each section of the program.

If you’ve been going to Physiotherapist or a Chiropractor for your pain, then this eBook is definitely much cheaper!

Download it from amazon to your kindle or iPad for only $7.66!

strength training

Running is generally a uniplanar activity since the movement occurs mostly in the sagittal plane (moving forward and hopefully not or backward). The muscles that support movement in the transverse and frontal planes are left untrained. Runners should choose a cross-training activity that lets the overworked muscles rest and heal while properly working all the other muscles that are usually underdeveloped. Pilates works the core and the extremities in all body planes that will help runners achieve maximum stability.
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Here are some other reasons why Pilates is good for runners:

  • Pilates is a functional exercise and conditions the whole body through natural and flowing movements. This helps develop a runners coordination.
  • Pilates is a body and mind workout that assists in improving proprioception – knowing where your body and extremities are in space. This is important for runners to keep their balance since the movement in running is done on alternating single leg (imagine balancing on one leg, then alternating between legs at a fast pace). This also helps runners to maintain proper footing especially on uneven surface which would help prevents slips and sprains.
  • The Breathing Principle of Pilates engages the right muscles and would help runners breathe efficiently and maintain correct running posture.
  • Overall stamina will improve as muscular endurance in the abdominals, pelvis, hip, and back increase. This is important especially for long distance runs.
  • Pilates combines strengthening the agonist (contracting) muscle while actively stretching the antagonist (opposite) muscle, which will increase range of motion on joints and improve a runner’s flexibility.
  • Pilates is a diverse exercise that can be very challenging! There’s a widespread misconception that Pilates is only for girls because the exercises are usually done in a mat and doesn’t use dumbbells, and because women usually outnumber the men who practice Pilates. It may be surprising for some to find out that even NFL players do Pilates! The bodyweight resistance component of Pilates is actually what makes it challenging. DeMarcus Ware, a linebacker for the Dallas Cowboys said “Power is nothing without a rock-solid core. Pilates is the key to activating it. Guys, don’t be fooled just ’cause women do it. It’s no joke. Try it and you’ll find out real quick.
  • ========== o ==========Many athletes and even Olympians do Pilates as their cross training because of the improvements in strength, flexibility, balance, and control that it offers. Lola Jones, a World Champion Hurdler said “When my core strength is at its peak, I can run more efficiently and maintain that extra edge.

    Also, Lawrence Frank who is the Head Assistant Coach of the New Jersey Nets (now known as the Brooklyn Nets, with Jason Kidd as the Head Coach at the time of this writing.) said “Pilates [is] an excellent conditioning tool for the NBA. The strength, agility and performance of my players have increased and Pilates has become such an essential part of our workouts that we take a reformer to our away games. I even have a Reformer for my own home use.

    Leading a Pilates session for Runners.

    Leading a Pilates session for Runners.

    The core training that Pilates offers help improve running efficiency, flexibility, and minimize risk for injury. The dynamic and challenging exercises of Pilates makes it one of the best options for cross-training.
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Pilates is an exercise method that is starting to gain recognition in the Philippines as people search for alternative ways to get fit apart from just pumping iron in the gym. You may have a vague idea of what it really is, and like some people, associate it with yoga because it’s done on a mat, incorporates breathing techniques, and focuses on flexibility. If you’re a guy, you might have the connotation that this method is reserved for girls since it’s ‘more on stretching‘ and doesn’t use any equipment.

Pilates is developed by a man named Joseph Pilates who was born in 1883 (so it’s a lot ‘younger’ than yoga). His father was an outstanding gymnast, and his mother practiced naturopathy. Joseph Pilates was sickly as a child and suffered ailments such as asthma, rickets, and rheumatic fever. This did not cause him to be discouraged, but it made him dedicate his life in improving his well being and pursuing fitness. He studied anatomy by himself as he also immersed himself in different physical activities such as skiing, body-building, boxing, yoga, and gymnastics. By age 14, it is said that he had sculpted his physique to such an extent that he poses for anatomy charts!

Joseph Pilates

Joseph Pilates and Contrology

Joseph Pilates was originally a gymnast, boxer, and circus-performer. He moved to England in 1912 and taught self-defense to police schools and the Scotland Yard. When Britain entered the World War, he was also imprisoned in different internment camps. Despite of the unfortunate turn of event, this was the start of developing his method. During his imprisonment, he taught exercises to his fellow inmates and improvised on techniques. Because of limited resources inside the prison, he disassembled the beds and used the springs for resistance exercises to rehabilitate the injured and sick. Talk about hardcore!

Joseph Pilates doing an exercise for the neck, back, abdominals, and legs.

Joseph Pilates doing an exercise for the neck, back, abdominals, and legs.

A significant effect of following Joseph Pilates’ holistic approach to health was shown during the 1918 influenza epidemic. Crowded internment camps were good breeding grounds for the virus. However, all those who followed his routine survived the epidemic! After the war, he continued teaching police officers and he also worked with dancers and gymnasts. He was asked to train the New German army, but he was disappointed with the social and political condition of his country so he decided to immigrate to New York. On the boat, he met his wife Clara, a nurse. They got married and founded Joseph Pilates’ studio named “Contrology.”

Joseph Pilates doing one of the diverse exercises in Contrology.

Joseph Pilates doing one of the diverse exercises in Contrology.

Joseph Pilates’ method focuses on breathing, proper posture, and rehabilitation of physical ailments. He wrote several books about his method including Your Health published in 1934 and Return to Life Through Contrology published in 1945.  Dancers, gymnasts, physical therapists, and martial artists have benefited from his method.

He trained instructors Romana Kryzanowska and Ron Fletcher, who developed their own methodology (Romana and Fletcher Pilates) since Joseph Pilates doesn’t stick to one way of teaching exercises – he always considers different body types and abilities. Movements from different practices and disciplines have been adapted to Contrology. He even developed exercises that were based from the natural movements that animals do, like the cat stretch, swan dive, and seal. Other exercises have names that people may be familiar with, like the swimming, rolling like a ball, side-bend, cork-screw, jack knife, saw, and boomerang. This makes the exercises easier to remember and understand.

Today, the method continues to improve and evolve. Many techniques are developed and you can find different kinds of exercises based on his method with the addition of modernized equipment, but the main aspects of Contrology are maintained: breathing, proper posture, and balance. To recognize the man behind this holistic approach to fitness and wellness, the method was renamed Pilates.

Pilates is a method developed by a man who was passionate about being fit and achieving control over one’s body. His experience in diverse fields and practices made his method a very dynamic and efficient way to exercise. Pilates helps achieve proper posture and spinal alignment, correct breathing, develop a strong core, and gain flexibility and balance. It trains your body and your mind to work together for a more efficient movement. The exercises require not only muscular strength and endurance, but also focus and concentration. Whether you are a sedentary person or a professional athlete, you are sure to benefit from Pilates.

So if you’re looking for a challenging and holistic workout, Pilates might be for you!

Try Pilates now in your home through this 12 week program!