Does your back pain keep you from exercising?

I recently surveyed a group of people I was going to be speaking with to get a feel for where they were at in their life with movement and exercise.  One of the questions I asked is: What are your biggest obstacles when it comes to exercise?

The 3 most common answers I got were: age, time, and different physical problems going on in the body.  Maybe you’ve had these obstacles in your life? (most of us have..). Want to know the secret in overcoming these obstacles and still staying healthy with exercise and movement?  It might be simpler than you think….simply change how you think about your obstacle!!

  1.  Age.   Are you feeling your age lately?  Maybe the things that at one time were easy and you didn’t even have to think about now seem like extra effort.  The fact is we are all aging!  Instead of noticing those aging changes and immediately using them as an excuse not to exercise, why not use them as motivation?  Take the time to invest in finding a movement or fitness program that you enjoy so that you can can feel your best as you age!!  One of my favorite sayings is ,”Move it or lose it!”.  By continuing to move your body in safe ways you can gain strength and mobility and actually slow down the feeling of an aging body! 
  2. Time.  It’s easy to say you are too busy to exercise, but the reality of it is we are all busy and most of us could make time if we wanted to  and if we made an effort and planned ahead.  Maybe your schedule doesn’t work for you to do a full hour of exercise at a time.  What about breaking your exercise up into smaller ten minute chunks throughout your day or getting up a little earlier in the morning to sneak in a mini workout?  There are lots of ways to add movement into your life, but you may need to look outside the box to find something that works for you! 
  3. Physical problems.  Low back pain, knee pain, shoulder injury, hip replacement, foot pain….many people immediately decide that they can’t exercise until their body is pain free with no issues.  Unfortunately not moving is rarely the path that gets our body to a place of feeling better.  The most successful people learn to adapt their movement and exercise time to whatever is going on in their body.  Movement and exercises can be used to keep the rest of the body healthy and can even help balance the body to reduce pain and facilitate healing depending on what’s going on.  If you are not comfortable adapting exercises in your body it is definitely worth checking in with an exercise professional to guide you or help set up a program for you.  You might just be surprised at all the things you can still do and how much better you’ll feel in your body if you keep moving! 

Ready to add some more movement and exercise time into you life but not sure where to start? Talking to an exercise professional is a great way to get some new ideas on what might work best for your body and your life! Schedule a complimentary session to learn more about exercise options at Rivercity Pilates and let us help you explore how you can add more movement time into your life!!  

Finally.. a piece of fitness equipment you will actually use!!

Do you have a treadmill that just sits and collects dust or maybe functions as a clothes hanger? We’ve all bought some home fitness equipment thinking we would use it only have it sit collecting dust.  My favorite home fitness equipment are things that are inexpensive, don’t take up a lot of room and can easily be used in lots of different ways!  

One of my absolute favorite pieces of at home fitness equipment was created by Pilates creator Joseph Pilates.  This inexpensive prop can usually be purchased for $20-$40 and can easily be used to help you build and maintain strength and fine tune your Pilates practice!  It also fits nicely in your suitcase when you travel!

Here’s how it works:

  • By placing the magic circle between the palms of your hands when your arms are straight you give your upper body something to press into helping the muscles in your arms, shoulders and back activate and engage.  When you keep this engagement throughout an exercise you are strengthening all of those muscles and building endurance in them.  I’ll warn you…this seems simple but when you do it you’ll feel feel your muscles working and tiring to keep the engagement( which is never a bad thing!) In the videos below we show how to do this for a variety of Pilates exercises.  As you could imagine, the possibilities are endless of where you could add this technique into exercises you are already doing.
  • To change the “work” and strengthen some of the opposing muscles in your shoulders, arms and back simply put your hands on the inside of the circle and gently press outward, a    s if you were trying to turn your circle into an oval!) 
  • Similar to placing the circle between the palms, we can place the magic circle between the lower legs to work on engagement, strength and endurance in the muscles of the legs and hips .
  • Just like we did with the arms we can take our legs inside the circle and press gently out which will take the focus to the muscles that open our legs ( abductors)  giving you a nice balanced strengthening routine!
  • Besides enhancing your Pilates exercises the Magic Circle can also be used for a variety of general strength training exercises (We are pretty sure Suzanne Summer’s Thigh Master got it’s inspiration from the Magic Circle!) 

Want to do strengthening and toning exercises at home but don’t want to have a bunch a free weights around and fitness equipment around?  The magic circle can be used to strengthen and tone arms, shoulders, inner thighs, outer thighs with some very simple exercises.  

Check out the videos below for some ideas on how to use your Magic Circle!! 

 

 

Get to know Kim, A Yoga Instructor at Rivercity Pilates (and Physical Therapist)

Tell us about yourself / your family.  I live in North Liberty with my husband, Chad, and our 3 kids, Isaac (9), Isabel (7), and Cole (3).  I work as a physical therapist in Coralville, at an outpatient orthopedic clinic.  We spend our days running between various kids’ activities or being outdoors. 

Describe yourself in 5 words.  Compassionate, energetic, inquisitive, dedicated, upbeat/positive

Tell us about your first Yoga experience.   When/Why did you start practicing Yoga?   My very first experience with yoga was with prenatal yoga.  I loved it but found the meditation and ending savasana very challenging for my Type A, busy mind.  I picked it up again seriously about 2 years ago and now meditation is my favorite part!  I’ve started listening to guided meditations with my kids at bedtime and they love it!  It’s a great way to end our days and connect with my kids in a relaxing and meaningful way.  

Favorite food / or favorite restaurant  There aren’t many foods that I dislike and I love trying new local restaurants but my favorite might be date nights with my husband, sharing maki rolls at local Japanese restaurants. 

If money were no object, what would you do all day?  Spend time outdoors by exploring local trails, travel to fun vacation spots and various National Parks, volunteer at my kids’ school, and cheer them on at their activities. And maybe a nap…

Why did you become a Yoga teacher?   I initially started my Yoga Teacher Training as a way to deepen my own yoga practice and  explore the idea of  holistic and mind/body approaches to wellness within my physical therapy practice.  I love participating in a challenging yoga practice followed by a calming meditation…the perfect combination!

Describe why you love Yoga in three words.    Movement, strength, calm

Would you rather hike or bike?  Hike, preferably to a waterfall…I love waterfalls!

If you could live anywhere in the world — where would you want to live?  Right here with my family, doing what we do…maybe with a vacation house in Colorado or Hawaii.

What are your favorite ways to incorporate movement into your life in addition to Yoga? Movement, of course, is the keystone of my professional life and I’m always looking for new continuing education classes to keep learning!  I also love high intensity workouts and am continually analyzing my own form and movement patterns.  When I am tight or sore, I like trying to find just the right stretch to work out my aching muscles. My daughter participates in gymnastics and I could watch this all day long…I’m amazed at the physical strength and coordination of all the talented gymnasts. 

Who would you want with you if you were stranded on a deserted island?  My husband.  And maybe a really smart Navy Seal or Boy Scout that would know how to help us survive and get us off the island. 

If you won an amazing prize, and the choice was either take an incredible vacation or get the dollar value in cash — which would you pick?  Dollar value in cash.  With 3 young kids in childcare, I’d have to make the practical choice.

Would you rather enjoy a houseboat or a speed boat?  Tough call, they both sound fabulous for different reasons!  

Do you have a guilty pleasure?    Something that is generally looked upon as wrong — but you keep doing it? Chocolate and naps…I do love a good afternoon nap!

If you could live in a book, TV Show or Movie – what would it be? Probably Friends…I’m on the shy side and I rely on my few really close friends to laugh at everyday situations with and I know I can always count on them.  I like feel-good shows where no matter what happens, they’ve got each others’ backs.  Or the show Psych because it’s just plain goofy and fun.

What animal best represents you and why?  Once when I was in college, my friends and I played this game and we picked animals for each other.  I was paired with a chocolate lab puppy.  :)  Not sure their reasoning, but I’ll take it! 

Do you have a pet peeve?  Incorrect grammar! The word Your does not equal you’re, as in you are.  Similarly, someone does not loose their phone, they lose it. 

The most important qualification for a Pilates teacher is…

When you think about what it takes to become a Pilates teacher what’s the first thing that pops into your head?  Did you immediately think that the person has to be fit, strong, and able to do the exercises really well?  If you answered yes…you are wrong.  

Fit, strong and able to do the exercises in your body are all things that will happen when you study and practice the Pilates method but they are definitely not prerequisites or important qualifications for becoming a Pilates teacher.  

Intelligence…. yep that’s right you need to be smart!  

  1. Not only do you need to be able to know how to do exercises in your body you need to be able to explain to another person how to do the exercises in their body.  
  2. You need to be able to understand basic anatomy and movement principles and then translate those ideas into a fun, motivating session while keeping everyone in your class moving safely.
  3. You need to learn to be an expert at deciphering how people learn the best and then presenting  information to them in the way that is most effective for them.  
  4. You need to be able to watch someone move and then based on what you see give them cues to help them engage and a move in a way that is more balanced.  
  5. You need to be able to plan movement sequences and take a group of people through those movements while constantly monitoring everyone’s movements to check for safety.   

If you think Pilates teachers just need to be good movers or good at exercise…think again.  It takes intelligence and the willingness to learn new knowledge and skills to become a Pilates teacher.  Do you love learning and moving? Becoming a Pilates teacher can be a great way to challenge your mind and combine your love of movement and helping others into a career or really fun part time hobby! 

Are you 50+?

May is National Osteoporosis Month and I’m excited about our #LiveBetter workshop on Sunday called “Exercising for Strong Bones.”    As I have been researching and put together the content for the workshop, I have to admit, I’m taking strong healthy bones much more seriously.         

This is the sentence that I keep seeing in many articles I’ve been reading this week.   “Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action.”

Osteoporosis can sneak up on you.  Osteoporosis is often called a silent disease because one can’t feel bones weakening.   We want to make sure that osteoporosis doesn’t sneak up on you — and that’s why we’ve created our “Exercising for Strong Bones” Workshop.  

I have to tell you, the closer I get to 50, the more often I am startled by statistics like these for those 50 and older.  I keep thinking that 50 seems way to young to have to be worried about breaking bones due to low bone density!

If you’ve been diagnosed with Osteopenia or Osteoporosis or you have healthy bones and want to keep them that way-this workshop is for you!

In this online workshop you will learn:   

  1. The best exercises for maintaining and even improving bone density
  2. Exercises to avoid if you have Osteopenia or Osteoporosis
  3. How to adapt current exercises you are doing to be safe for you even if you have Osteopenia or Osteoporosis
  4. The two key things everyone should be aware of when it comes to your bone health.
  5. What exercises help with hip and spine bone strength
  6. The best posture for maintaining your bone strength
  7. Why you should know your T score and how it affects the exercises you do

Who should attend?

  • If you’ve been diagnosed with osteopenia/osteoporosis or you have a family history (was your mom or your grandmother stooped over, or shrinking in height?), then you want to make sure to maintain your current bone density.  It’s important to know what exercises you should do, and what exercises you shouldn’t do.   
  • If you haven’t been diagnosed, you will want to make sure you are doing everything you can to make sure osteoporosis doesn’t sneak up on you.  You’ll want to ensure that your exercise time includes everything you can do to strengthen your bones and prevent the loss of bone density.   

You can register by clicking here!

Exercising for Strong Bones

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Did you know that we reach peak bone mass between 25 and 30 and then slowly begin to start losing bone mass at age 40? For women, reduced levels of estrogen after menopause can accelerate this bone density loss.

In this month’s Live Better workshop we are going to be talking about how you can use movement to decrease bone density loss and even improve bone density.

We’ll also be learning more about what it means when you are diagnosed with osteopenia or osteoporosis when it comes to your movement time. I’ll go over the do’s and don’t of movement when you have low bone density so you’ll feel confident that you are doing everything you can to maintain and build your bone density and not get injured along the way!

Everyone, no matter your age will benefit from this workshop, but if you’ve celebrated your 50th birthday you won’t want to miss it.

Click here to purchase this online workshop!