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Pilates Thru Pregnancy: Exercises for Healthy, Pregnant Women

Most people think of Pilates as a new form of exercise because of its recent surge of popularity in the fitness and healthcare industry. In reality, Joseph Pilates invented about 80 years ago by. The Pilates instructor course is not expensive as what you have expected.

Pilates was a sickly child with asthma. To help fight his illness and build his strength, he experimented with various mind-body disciplines and later became an accomplished skier, diver, gymnast, and boxer. While in internment during WWI in England, he taught fellow interns his concepts and exercises that he developed over 20 years of self-study and apprenticeship in yoga, Zen, and ancient Greek and Roman physical regimens. During this time, Pilates began devising the system of original floor exercises known today as “Pilates matwork”. Within a few years, he became a nurse to the many internees under care with wartime disease and physical injury. Here, he began devising exercise apparatuses to rehabilitate the patients by taking springs from the beds and rigging them to create spring resistance and “movement” for the bedridden. This “system” formed the foundation for his style of body conditioning used today.

In many ways, Pilates equipment today is not much different than it was back then. The use of spring tension, straps, supports for back, neck and shoulders are the same uses for the equipment today. The nature of the equipment is to both challenge and support the body as it learns to move more efficiently.

With the determination to help others achieve better health, Pilates opened his first studio in New York in 1926 where he used his exercise apparatuses and more than 500 movement therapy exercises to help rehabilitate athletes and dancers. For over 60 years this form of exercise was a well kept secret – but dancers, athletes, physical therapy patients and fitness enthusiasts have relied on this Pilates method to attain and stay in top physical form.

The benefit of Pilates’ movement therapy exercises for women through pregnancy and post-partum is mostly misunderstood. Simply put, Pilates is a safe and effective approach to exercise for pregnant women to assist with breathing, body alignment and to recover body shape and tone after birth.

Pilates focuses on breathing, which promotes relaxation and helps activate the transversus abdominus. The transversus abdominus is the deepest of the abdominal muscles and is responsible for supporting the lumbar spine and pelvic area at a time when ligaments are lax due to the natural hormone relaxin excreted by the body during the pregnancy and nursing stages. Lateral breathing also inherent in Pilates fitness, which improves rib cage mobility when the range of motion in the diaphragm is limited due to the high position of the baby in the third trimester.

Back pain is a common side effect of pregnancy. Unless the abdominal muscles, pelvis and spine are strengthened, problems with the back can occur. Strengthening the transversus abdominus (“abs) through guided Pilates movements will not only improve back pain and postural alignment, but will aid women during labor for a much quicker & safer delivery. Research has shown that activation of the transverses abdominus also activates the pelvic floor, keeping these muscles strong and supple for the birthing process. This can also help with any incontinence that you may experience during and after pregnancy.

The nature of movement in Pilates exercise is low impact and allows pregnant women to exercise effectively without experiencing any undue stress on the now lax joints, or an increased heart rate. Pilates also involves many stretching and toning exercises that helps to maintain hip flexibility and stamina, which is essential for well-being and preparation for childbirth. These exercises are aided and supported by Pilates apparatuses such as the reformer: a moving carriage on a bed; the wunda chair with springs to create resistance and the trapeze table to hang from. Pilates exercises also can be performed on a mat with small props such as pillows or cushions which supports the head, the magic circle, foam rollers and therabands for extra resistance.

Most exercise modifications happen during the second and third trimester due to the ever-increasing belly. All Pilates movements, at this point are best done seated up right or side lying. However, you can work supine as long as the head is elevated with pillows at 30 degrees above the heart for no longer than 5 minutes, turning to the side for a break. This ensures natural blood flow and oxygen to the A popular exercise among pregnant Pilates enthusiasts is legwork on the wunda chair. It involves sitting on a small stool with springs attached to a lever and pushing the lever down with your feet. Take note this Pilates movement provides conditioning for the legs and activation of the abdominal muscles, which stabilize the pelvis.

Remember it’s very important that your Pilates instructor is certified and has experience in working with pregnant women.

Tracey Mallet is a certified Master Pilates Instructor, certified personal trainer, fitness instructor and lifestyle / weight management counselor through the Aerobics and Fitness Association of American (AFAA). She is also a Level One certified Gyrotonic® Instructor with an award winning 3-in-1 Patented Pregnancy System that is only found at http://www.traceymallett.com

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Getting Into Shape With Pilates

As a beginner to Pilates it is necessary to learn the basic fundamental movements that form the basis for classic Pilates exercises. Understanding each position is necessary for your safety and precision to be able to progress to more advanced Pilates exercises. These are the basic movements, which develop core strength and flexibility. From these basic positions you establish torso stability, pelvic stability, engaging the abdominals, proper alignment of the spine, and an increased range of motion. Northern Beaches physio approach settles pain as fast as possible allowing exercise therapy to be far more effective.

Pilates is functional fitness, which allows for better posture and movement in your daily life. All of these fundamental Pilates movements start from a neutral position of the spine where you are lying with your back on a mat. During the fundamentals of Pilates you begin to develop a sequential breathing, which allows you to flow through each exercise. The breathing rhythm is vital to the precision of each exercise and to get an overall benefit from each movement. These fundamental exercises can be used as a warm up for more advanced Pilates or other types of exercise programs as well.

1. Imprinting- Imprinting is the best way to relax and get centered before beginning a Pilates workout or any workout for that matter. It lengthens and relaxes the spine making movement easier, allowing a flow from one position to the next. Although imprinting is relaxing, it rejuvenates the mind and relieves stress so there is nothing impeding your ability to complete your workout. To start lay on a mat on your back with your knees bent, feet flat on the floor and arms by your sides. Keep your spine neutral by allowing your back to rest comfortably with its natural curves. Now relax, your whole body. Let your weight release down towards the floor. Only use as much energy that is needed to hold up your knees in a bent position. Visualize the imprint that your body is making into the mat. Breath deeply to lengthen your spine and open up the disc space between your vertebrae. The object is to allow your body to relax evenly so the imprint of your body in the mat would be perfectly balanced. Stay in this position for 5 minutes while you continue with deep breathing.

2. Neutral Spine- Finding your neutral spine is where the three curves of your spine are in their most natural position. To do this lay on your back on a mat with your knees bent, feet flat on the floor and arms by your sides. Inhale completely, then exhale and use your abs to press your lower spine into the floor. This is called a flat back. Inhale and release your back. Exhale and pull your spine up creating an arch in the low back. Inhale and release. When you release from both the flat back and the arch your spine should go into a natural position creating a neutral spine.

3. Head Nod- The head nod lengthens and extends the spine. Many Pilates exercises incorporate this type of bending and rolling movement, therefore the head nod is essential to Pilates exercises. Begin in your neutral position on a mat. Inhale to lengthen the spine, and tilt the chin down toward your chest. Don’t allow your head to come off of the mat as you move. Exhale and return to neutral position. Inhale and tip your head back as far as you can without straining. Exhale and release to neutral position.

4. Arms Reach- This exercise challenges the body to remain in alignment while in motion. By starting in the neutral position, inhale and bring your arms up above the body with your fingers pointed at the ceiling. On the exhale bring your arms back behind your head to the floor. This stretches the muscles of the shoulders and upper back while increasing the range of motion. Inhale and bring your arms back above the body with your fingers pointed at the ceiling. Exhale and release your arms back down to your sides. Remember to control the movement of your arms and don’t let momentum or gravity control your arms.

5. Snow Angel- Along with the previous arm exercise, this exercise aims to keep the torso and spine in alignment while the arms are in motion. It also engages the muscles of the arms, shoulders, abdominals and back. While in neutral position inhale and bring your arms out from to the side of your body and up next to your ear. Exhale and return your arms back to your sides. (This motion is exactly the way your arms move when doing a snow angel.)

6. Pelvic Curl- This exercise engages the abdominals, back and leg muscles. From neutral position, inhale a deep breath. As you exhale engage the abdominal muscles and push your bellybutton down towards your spine. Press your lower back flat against the floor. Inhale and press down through your feet pushing your tailbone, hips, low back and middle back off the floor. Lift until you come to rest on your shoulders and they are in a straight line with your hips. Your abdominals and hamstrings should support you while you are holding this position. Do not arch any higher or droop any lower because it could result in injury. As you exhale, use your abdominals to control your body as you roll back down to the floor, starting with your upper back, all the way down to your tailbone. Inhale and release your spine to neutral position.

7. Knee Folds- Our legs are so important because they hold up the rest of the body. Starting from a neutral spine position, inhale and use your abdominal muscles to lift one leg off the floor, bringing your knee back towards your chest, making a deep fold in the hp. Exhale and return your foot to the floor. Remember to maintain abdominal control of the leg rather than allowing gravity to pull the foot and leg back to the ground.

8. Swan-The swan exercises prepare the back for extension exercises by engaging the abdominals for support. The swan exercise extends the body backwards rather than forwards, which expands the chest and. To begin lie face down on a mat and bend your arms underneath your shoulders and body. Contract your abdominals, which should pull your stomach up off the floor. Maintain your abdominal engagement as you inhale and press your hands on the mat to lengthen the spine. Lift your head so your upper body creates a long upward arc. Exhale as you sequentially lower your body back down to the mat- belly, ribs, chest, and shoulders. Remember to keep your abdominals engaged the whole way down.

9. Wall Roll-The wall roll stretches the spine while engaging the abs. The wall roll uses the wall as a tool to promote proper posture. Find a wall that you can stand next to. Stand straight up with your back against the wall. While leaving your back against the wall move your feet 6-10 inches out in front of you away from the wall. Contract your abdominals and raise your arms straight up over your head. Keep your arms parallel to your ears. Slowly begin to roll your body down starting with your head then neck, each part of your body rolling sequentially away from the wall. Roll down as far as you can without your hips leaving the wall. Keep your head and neck relaxed. Begin to return you body upward the same way you rolled down, returning on portion of the body to the wall at a time. Really using your lower abdominals to pull your body upward. Keep your arms by your ears the same way they were on the roll down.

Graduated with a BA in exercise science and have worked in the medical field since. My focus is alternative medicine however all aspects of health interest me. Check out my health website!

http://www.universalhealthinfo.com/Pilates_Warm_up.html

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Avoiding The Tourists While Exploring Somewhere New

Do you plan to take a vacation?

Don’t bring a lot of valuables with you. The initial picture of Canada ski packages conjured in anybody’s head is likely to be one of vast mountain ranges with snow capped peaks.

Create a list for your trip!

Be flexible when considering your destination.While it may be fun to revisit your favorite spots, checking out new places is part of the fun of going on a trip. You can also pick another location to save some money by picking an alternate destination.

Do your research before making a booking. Look at different websites that have user reviews about the places you are interested in visiting. Ask your friends or family if they have been there before. This will help you a better idea of what to expect from your trip.

Take some clothespins when you travel. They can be a useful item when you go on a trip, and since they are small they take up hardly any room.

Taking a trip can often make you to want to bring pieces of your home along for the vacation.Limit yourself to the toiletries that are essential toiletry products. Make yourself a list of the things you generally use daily and are truly needed. Pack only the ones which are really necessary.

A luggage tag on the exterior of luggage can easily be ripped off in transit.

You could be covered if a flight is canceled. You should do your research a bit before leaving.

Join travel forums and social websites that are travel-centric. A great way to prepare for any trip is to talk to others who enjoy traveling. This will put you in a group of people who share experiences to avoid making their mistakes or missing some great spots on your own trip.

Sleeping pills or tranquilizers can help you through a red-eye flight. It can be very hard to get sleep on a plane with all the noise, given the cramped seating, and the uncomfortable seats.Try a sleeping pills to make your flight go by more quickly. Don’t have the pill before the plane takes off, as there may be a delay or problem that requires a return.

Find out as soon as possible whether you need a visa to enter the country you are travelling to. Sometimes the wheels of bureaucracy turn slowly, so it is always a good idea to begin the process of applying for one as soon as you can.

Jet lag is a common complaint for travelers who cross time zones. You can’t completely avoid jet lag, so you should try and sleep as much as possible before you leave. You should also make an effort to sleep during the flight if possible.

You can’t really lose something written on the mirror using a dry-erase marker because it’s hard to overlook.You can use dry-erase markers and easily wipe off of mirrors with just a little bit of tissue paper.

If you want to quickly adjust to another time zone, don’t allow yourself to fall asleep until nighttime locally. Though you may be tired, succumbing to sleep earlier than you should may end up making your jet lag worse because you have not allowed your body to recalibrate.

Bring along an extra passport photo along on your trip. It takes quite awhile to replace a lost passport. You can speed up the process swifter by having an extra passport photo available. You should also carry any other documentation you get going again.

Airports are normally extremely busy, so one plane delay creates a chain reaction throughout the day. The first flight in the morning should have very limited with delays.

Try to get a hotel room on a high floor. You should also avoid staying in rooms with sliding doors whenever possible. Rooms with these are much easier to get into.

You can travel via bus to save on baggage fees.While buses have much small fees for larger and heavier bags, it won’t be as much as if you were at the airport. You can also bring large items without paying a large fee.

There is going to be a lot of temptation when you are on the road, especially when it comes to business purposes. Instead of eating at a buffet, take advantage of the hotel gym that you will have access to. This keeps you in shape and keep you energized while on your trip.

When traveling with dogs, brush them well before you put them in the car. This will help reduce the dander that flies around.

Split your valuables amongst multiple places. Avoid keeping all your important documents and valuables in one bag or suitcase. Put your credit cards, tickets, cash, credit cards in ticket in various pieces of luggage. If anything is stolen or lost, your other items will still be with you.

Don’t take too many clothes when packing for your trip.You should easily able to put away a week of clothing to travel with. If you are going to be gone over a week, plan to do laundry instead of packing more clothing.

TSA is sure to be suspicious of your gift and take the wrapping job. Instead, pack sheets of wrapping paper, or purchase it when you arrive.

Always stay safe when traveling. Know your surroundings and the hotel about areas in which you are staying in. There are bad areas in all countries that you should steer clear of.

Bring food if you are going on a flight. Your flight will seem much longer if you have nothing to eat. Just avoid bringing along liquid snacks to a prevent any issues do not arise. You will feel better if you have some snacks with you.

Now, you are better equipped to make travel plans than you were before. A shrewd traveler can help you have a better travel experience, and help better that of your companions. Know-how and advance planning will create the trip you always wanted.

The Best Ways To Design A Top-Notch Web Site

Designing your own website can be very daunting, and yet just a bit scary too! This is especially true if you are a novice at it. Read the tips presented here to find out how easy it can really be to design your site. Construction logo maker can be a formal or casual design but should immediately identify the business specialty.

Be mindful of the background on your website. Some sites include complex or patterned GIF backgrounds that can make text hard to read, while other websites have backgrounds that contain elements that annoy visitors such as gif animations. Choose a background which complements your website, and that goes well with the rest of your design.

It has several useful benefits, but it can be problematic for some visitors. The web browsing softwares out there differ greatly, and they are updated frequently. Not all visitors have the most current version of his browser. These things prevent users from making use of your site.

Keep your site simple. People who are shopping around decide quickly whether to use your site just by viewing the front page. Be descriptive, but be concise.

It is important to always make users needs of your web visitors. The web designer must know what the end user’s needs at all times.This includes user experience, usability, usability, and experience of the user. These are primary considerations you must take into account. Always look at things through the design from the vistor’s perspective.

Navigation link placement is very important for any site and ensures visitors stay on your site. You must provide the user with easy to navigate so that your visitors will enjoy it.

You are better off keeping the graphics to the normal GIFs and JPEGs for graphics. PNG and BMP files take up a lot of bandwidth. Convert to smaller sizes to make visitors have a great user experience at your website.

Always use fonts that area crisp and easy to read. You can tell if a site looks professional just by viewing their fonts. If a visitor doesn’t have a font on his computer, a default font will be substituted. This can make your website look bad.

Always check for broken hyperlinks.The best time to do this check is well before you FTP the page and take it live. This is important, as visitors who click on your links expecting useful information, and if that happens a lot on your website, will leave your site in disgust.

Adobe Dreamweaver is a great for those that wish to create a website. Even amateurs can quickly get the hang of using this product.

Begin by making smaller websites, and how to improve upon both. Begin with a few basic pages, and check out how well you do with that.

Limit your starting content you start out with on a page to small amounts when first start out. You don’t want information that will overwhelm you and confuse visitors when they arrive on your page.

Use a basic layout to get the hang of designing a web design foundation on which to build.

Do not come across as a specific path which takes their choices from them. This means no surveys or offers into their window that are required to continue.

Keep in mind that a website does not have to be all designed by you.Web design requires knowledge of many different areas including graphic design, user interface design, creating content, search engine optimization and content creation. You should never feel embarrassed asking for help when you aren’t an expert in all of them. You can pick and choose which areas you need help in any area you’re not well-versed with.

Try using time wisely when you are designing your website. If you procrastinate, all these tasks can pile up and overwhelm you.

The web design process doesn’t stop once your new website. Be ready to stay active with your website on an ongoing basis. You don’t have to update every day, but it’s critical to update the site regularly. This is especially true if you host videos or work with current events. Updating a website is quite different than updating a blog. You need to implement a lot of work into it.

A visual sitemap should be made so that you with advanced planning. A visual sitemap enables you to precisely watch over the development of your site is evolving. This will allow you to hone in on anything that needs some tinkering, or need other improvements at a glance. There is no substitute for a clear visual of your project.

Make sure your interface tools are simple for users to understand. If you do small things across your pages to remain consistent, people will stay on your site longer and return again and again.

Make sure you use of a descriptive title for your site. You will find that this mistake is made. It is imperative that you name every one of your websites. Search engines use this as part of their algorithms when it comes to search engine optimization algorithms.

Avoid placing dark text on a dark background. It becomes much harder for the eyes to focus and read because of webpages. Avoid using complicated patterns on your background as background. This can make some text appear to blend into the pattern.

If your website is for commercial purposes, free web hosting providers are not your best bet. You don’t want tons of ads to detract focus away from the services and products you are offering. You will fare better with a paid hosting service.

Ask a potential web design company for references.

A web designer’s work can be made easier when they compile a collection of cheat sheets that can be referred to for example code, that you can check out any time questions or problems arise about your site. These lists can also useful in learning how to make your site.

Web design makes for a great way to promote and reach your niche market. If you do this right, you will be a stronger promotions professional. Use these guidelines as soon as possible, and you will notice remarkable improvements.