Sit at Work All Day? Here’s Why You Should Consider Pilates

SIT AT WORK ALL DAY? Here's Why You Should Consider PILATES - PILATES. is named after its creator, Joseph Pilates. It is a form of exercise consisting of low-impact movements that combine: + Flexibility + Muscular strength + Endurance PILATES EMPHASIZES: + Core strength + Muscle balance + Postural alignment WE CAN PRACTICE PILATES in a number of With weights or ways, including: With a personal trainer other resistance tools You use light hand weights or ankle weights You practice one-on-one with a trainer on a mat for added resistance. or reformer. On a mat In a group session At home You practice with your You practice on a mat or on a reformer with a group of people. You practice at home, own body weight on a typically on a mat with mat on the floor. YouTube videos, DVDS, or with a print out. On a reformer You practice on an elevated, bed-like frame that rolls back and forth. Springs provide different levels of resistance. Straps can be pulled with your feet or hands. YOU MAY NEED SIT FOR THIS The Consequences of Sitting All the Time RESEARCH HAS LINKED PROLONGED SITTING TO « Cardiovascular disease Weight gain Type 2 diabetes Fatigue Low back pain » HERE'S WHAT PILATES CAN DO FOR YOU « In a systematic review study on the effectiveness of Pilates exercise in people with chronic low back pain, researchers found: Pilates exercise offers greater improvements in pain management and functional ability. Pilates offers benefits similar to massage therapy and other forms of exercise. » REGULAR PILATES CAN IMPROVE « Flexibility Posture Stress management Spine stabilization Lung capacity Circulation Joint and spinal injury rehabilitation Shoulders, neck, and upper back relaxation Coordination and balance Muscle strength (especially of the core muscles) ADD THESE NO-EQUIPMENT Pilates Moves to Your Routine » PLANK LEG LIFT « A Start in a forearm plank position, supporting your weight on your forearms and toes. B Maintain a neutral spine without dipping the low back or arching the glute into the air. C Lift your right leg up toward the ceiling a few inches and hold for about 30 seconds. D Return to start and then repeat with the other leg. » SAW « A Sit with your legs spread about two feet apart, with your B Sit tall and spread your arms out to the sides so they're perpendicular feet flexed. with your torso. C Twist your torso to the right so D Twist back to the center then twist to the opposite side and reach your right hand to your left foot. your left hand reaches across to your right foot. » SINGLE-LEG, STRAIGHT LEG STRETCH « A Lie flat on your back and draw your knees in to your chest. B Extend your left leg straight out so it hovers above the mat. C Extend your right leg to the ceiling, so it is perpendicular to the floor. D Lift your arms and grab the back of your right leg, reaching your chin toward your chest to elevate your shoulders off the ground. E Hold for a count of two, then switch legs and repeat for two minutes, alternating legs. » RECLINED TWIST « A Lie on your back and pull your knees toward your chest. B Spread your arms out by your sides on the ground so they are perpendicular to your torso. C While keeping your shoulders flat to the ground, twist your torso so your knees gradually lower to one side. D Hold for 30 seconds and then repeat on the other side. » CORKSCREW « Lie flat on your back with both legs lifted toward the ceiling and your arms by your sides. B Squeeze your legs together and roll back until you balance onto the middle of your shoulder blades and the backs of your arms. C Point your toes, slowly roll back down your spine, and lean your legs to the right. D Once the right glute touches the mat, circle your legs to the left, scoop your abs and lift your glute E Complete six times, reversing the direction each time. While a Pilates session or two can't reverse the effects of sitting every day, it can help strengthen your body, stretch your muscles, and reduce stress. Sources: beachbodyimages.com cremeguides.com mypilatesinfo.com volverehabpilates.com bellinipilates.com dailyhealthpost.com ncbi.nlm.nih.gov popsugar-assets.com betterhealth.vic.gov.au evolverehabpilates.com northeastpilates.com gaynetahealthandwellness.weebly.com bp.blogspot.com mayoclinic.org verywell.com BROUGHT TO YOU BY: IN PARTNERSHIP WITH: WOODSIDE GHERGICH&Co. PERSONAL TRAINING ...... •.....