Clinical Pilates – The Little Known Secret And How It Stopped Me From “Falling Apart”

I have finally discovered my ideal form of exercise. I do it lying down! Too good to be true? It is every bit true and it’s fun. I signed up for Clinical Pilates and here is the story, of how I discovered that it’s a thing. Gym Memberships Do Not Work For Me I’ve never been sporty. I hated Phys. Ed. at school. Even my young and handsome 21 year old PE teacher was not enough to inspire teenage me to love any form of team sport. The only thing I didn’t mind was volleyball. I was actually reasonably good at it too. I loved jazz ballet and aerobics when they were popular and available activities in my community.  I love going for beach walks to keep fit. I have also been known to take out the occasional gym membership but they have rarely  worked for me. Of course, I discovered that they probably would have worked if I had bothered to go. I thought you just had to join the gym to get fit!  Kidding aside, you would think that I would learn. I usually start with a three-month membership.  It’s a test I set myself to see if I’ll go. I do. Five times a week! Then I join for twelve months and never go again! I’ve always been obsessive about exercise. I obsessively did it or I obsessively didn’t do it. I Was Falling Apart – The Suddenness of My Down Hill Slide For quite a long time, I began the downhill slide into feeling physically ancient without realising it. By that I mean, my lower back started to ache, my hips started to hurt when I walked for any distance, and I just felt like I was falling apart. The pain I was feeling put me off doing any form of exercise. When I stopped exercising I started feeling low. It was the middle of winter, this year and I couldn’t or wouldn’t go for beach walks, so I gradually felt worse and worse. Eventually, I reached the point where I had just had enough. My self-talk kicked in and I reminded myself of the benefits exercise provides for fixing bad moods, so I went along to the gym that my oldest daughter goes to, and did a trial Konga class. I enjoyed it, it reminded me of Aerobics classes, so I signed up for a twelve-month membership! Of course I did! You already know what happens next. The third time I went, I couldn’t hear the instructions above the music because this particular instructor didn’t like using a microphone.  There were too many people there and there were a couple of women – a mother and daughter – who were aggressively competing for my space. I walked out half way through the class. I never went back. . I was aching constantly and so in a concerted effort to get fit and overcome all of these negative feelings, I decided to try a Pump Class instead. I yanked up the weights during my second class, and I think that was the straw that broke the camel’s back. My already persistently achy neck and shoulders were now extremely painful. I couldn’t turn my head normally and my shoulders hurt. I woke up in the mornings in pain! A lot. I had to find a physiotherapist and book an appointment. And Just Like Magic A friend recommended Amy, one of the Principal physiotherapists at Live Well, and so I went for a series of appointments until I no longer felt excruciating pain anymore. Each time resulted in a marked improvement. I do of course know that physiotherapy is a science based practice, but, for me,  it was pure magic. I began to combine this treatment with remedial massage, and these two treatments helped immensely.  I now wonder what planet I was on. People must know about this stuff, but clearly I missed the memo on this one! I had to come to terms with the fact that I now needed to develop some core strength, flexibility and tone, in order to avoid continuing and indefinite treatment. Clinical Pilates room at Live Well – the equipment supports the body and resistance is controlled by machines not body weight. Clinical Pilates Versus Mat Pilates Before I started, I had heard of Pilates, but had no idea of the difference between Mat Pilates and Clinical Pilates. Since I have been telling others about my Clinical Pilates sessions, I’ve found that many people don’t know either. Clinical Pilates, like Mat Pilates, focuses on core stability as well as improving posture, strength and flexibility. The major difference is that Clinical Pilates is an individualised programme that is designed to target specific injuries. A consultation with a physiotherapist is necessary so that key issues can be identified and carefully chosen exercises can be applied to each patient. Exercises are performed using reformers and other smaller equipment. Mat Pilates exercises utilise body weight to create resistance and all exercises are performed on a mat using smaller equipment. The sessions that I attend have a maximum of three people to one physiotherapist who carefully instructs and supervises to ensure that each person makes optimal gains and minimises the possibility of any aggravation to their injuries or weak areas. Even though many of the exercises I have in my plan, are performed lying down, I can’t be lazy at my Clinical Pilates sessions. Unlike Mat Pilates, which is a more generic and larger group form of Pilates, I have a scheduled appointment, so I have to go. There is nowhere to hide in the room where I do Pilates! It’s a cosy size and the attention is personal. It might look, to the fly on the wall, like a slow and leisurely range of exercises, but the next day, I definitely know that my body has been challenged to strengthen and tone. One of the great things about Clinical Pilates is that, depending on your health fund, rebates are possible. I have recently begun to incorporate Clinical Pilates with group yoga at the gym I bought a membership for, and these together with beach walking, have created an enjoyable exercise regime that makes me feel so much better. My sleep has improved, and I no longer ache in the mornings when I get out of bed. So if you’re achy like I was, I’d highly recommend giving Clinical Pilates a go. Article written by Andrea, My House Near the Beach

Often we hear the words “switch on your core”, “use your core”, “make sure you have a strong core”…. but what exactly is our ‘core’? Why is it important? And how can we make sure it’s working?   What is my core? Your core is like a cylinder which sits around the pelvis and mid-section of your body. The sides of the cylinder are made up of several muscles including the pelvic floor, transversus abdominis and the diaphragm. These muscles help protect your spine, ensure optimal load bearing during day to day activities, prevent incontinence and also give your body a stable base on which to move. Imagine trying to catch a ball if you are standing on a wobble board. It would be pretty tricky!! If you’re core is unstable, just like a wobble board, it makes it really difficult to move your limbs effectively.   Why is our core so important? Without a properly functioning core, injury, aches, pains and underperformance can occur more frequently. Core strengthening exercises can help us to:

• Reduce the risk of injury
• Promote healing times and reduce pain
• Assists athletes with better performance
• Improve posture, and;
• Improve balance

Whether your goal is to reduce your back pain, improve your fitness levels or enhance your sports performance, learning to incorporate core training exercises into your workouts will ensure you are on the right track.   So I do sit-ups… Does that work my core? There’s more to core training than abdominal work! The abdominal muscles make up the front of the cylinder, all of the muscles that make up your core need to be working together efficiently and in balance. Abdominal workouts often target the outer muscle layers such as the rectus abdominus (that 6 pack layer), but the core goes much deeper than that. Often targeting the outside too much can actually lead to weakness in the deeper abdominal layers which work to help protect the spine.   How do I strengthen my core? At Live Well Physio, our highly trained physiotherapists and Pilates instructors are equipped with a huge repertoire of quality exercises to help strengthen your core, depending on what your needs are. If we believe your core is not functioning effectively, we will complete a postural examination and use Realtime ultrasound (RTU) to assess the individual muscles that make up your core. We also use RTU to ensure you know how to correctly engage these muscles, and then carry this across into more functional exercises and positions. Exercises can then be prescribed to suit your individual needs. Alternatively, both our Mat and Clinical Pilates classes can be undertaken – where one of the main principles is core strengthening. Get in touch with us today for your core assessment and get on the right track to a better, healthier you!

We are born to run

. The human body has evolved over time to include many aspects that make us adept at running long distance.

Running is a skill

. It is something we can learn to do well and perform more efficiently. If you play tennis or basketball, you would train and practice different aspects of the game to improve your overall capability. Like practicing a tennis serve to make it fluid and effective, we can break down the aspects of running to build strength, stability and skill.

Every year 70% of runners will get injured

. To prevent these injuries we need to improve the efficiency of running to decrease the load on our body and improve how we absorb that load with every step. The majority of running injuries come from the body’s inability to manage the cumulative load put on that muscle, bone or joint. When running, every step can create the force of up to 3 times the weight of your body. If you can’t effectively control a single leg squat, how can you control three times that force in under three hundredth of a second for tens of thousands of steps?

Focus on technique, not strength.

 Put down the weights and focus on how you are moving. This does not mean training will be easy, rather we are going to find your weak-link and help you effectively train to improve the efficiency of the overall movement.

Runity: Painless Running

. Runity is a brand new program out of Spain created by Juan Neito which explores the most efficient way to improve a runner’s technique and efficiency. Runity takes the fundamentals of Pilates and applies it to running; focussing on improving rhythm, alignment and ease of running, by training the feet, hips, upper back, motor control (learning) and all three planes of stability. In a WA first, Live Well is now offering Runity classes. You can view footage of our recent Runity launch here.

There is no magic trick

. Every runner and treatment plan will be individual. However, there is increasing evidence to support having a running trained physiotherapist assess your technique and prescribe a treatment plan that is best suited to you and is also running specific. At Live Well, running clinics with 2D video analysis are available at both our Hillarys and Currambine locations. Contact us today to book in for your individual running assessment. Our weekly Runity classes run each Tuesday, 6.30-7.00pm at Sorrento Surf Life Saving Club. These are the ONLY Runity classes in WA, so book now to avoid disappointment. Call 9307 8022. We are born to run, so let’s learn how to run again and run well.

Here are nine of Perth’s best running tracks:

Carine Regional Open Space, Carine

Carine Open Space features a 5km circut encompassing a mix of concrete paths, gravel and grass. There are several entrances into the park, but the main parking is off Okley Road, near Beach Road in Carine.

Mullaloo to Hillarys Coastal Path

The track from Mullaloo to Hillarys Marina is a 9.3km stretch of bitumen path winding through coastal dunes. You may like to start at the car park next to the Australian Navy Cadets building, off Northside drive at Hillarys.

Lake Monger Reserve

For these who are new to running, Lake Monger is a great place to start with its flat terrain and short course. The path around Lake Monger is a 3.5km loop. Watch out for cyclist and swans along the way!

Reabold Hill, City Beach

If you enjoy hill running or need some hills to practise for your next race, Reabold Hill in Bold Park is the place to run. The Zamia trail is a 5km loop through beautiful forest and bushland. It’s a fantastic place to escape the city (without the travel) and feel close to nature. There are some stunning elevated views of the ocean and the city all in one track!

Scarborough- Trigg Heritage Trail

This heritage trail runs for 7km trail from south Scarborough along the beach and through the coastal bushland of Trigg. It features some magnificent ocean views to keep you inspired whilst running.

Marine Parade, Cottesloe

One of the most scenic coastal runs in Perth is along Cottesloe’s Marine Parade. There is a 7km track, which extends from Swanbourne Beach to Port Beach. The path is mostly flat with a few small inclines.

The Swan River Bridges Run

The bridges run is for those who like to run on flat terrain. This 10km river loop is beautifully scenic, running alongside the Swan River water’s edge with views of the CBD. The run can be started at any point, forming a loop from the Causeway Bridge, along South Perth Foreshore to the Narrows Bridge and back along the city. Most runners start at the Wesley College boatshed and run anti clockwise.

Matilda Bay, Crawley

On the other side of the Narrows Bridge, near Matilda Bay you can continue some riverside running. You can choose how long to make your run, howver one option is a 6.5km loop from Matilda Bay Restaurant to the Old Swan Brewery.

Kings Park Law Walk

The Law Walk in Kings Park is a 2.5km loop – a concrete track with stunning views of the river high up in Kings Park. You will be running through urban bushland. If the 2.5km has not got your heart rate pumping enough, there are other beautiful trails throughout Kings Park. The entrance to the track is off Park Avenue fresh air.

When it comes to exercising after having a baby, there are a few things to consider before launching back into your favourite exercise routines of old. During pregnancy and birth your body goes through a major transformation (which is simply amazing!) but can also impact your lower back, pelvic floor and abdominal muscles. The pressure and position of the baby can affect your posture, placing extra load on the lower back and weakening your pelvic floor and core abdominal muscles. In addition, the hormone Relaxin is released to allow the pelvis to widen to make room for your baby. Relaxin increases the laxity of your ligaments, reducing the stability around your back and pelvis. After having your baby, it is important to focus on core and postural exercises which will improve your posture and enhance the stability around the pelvis to reduce the risk of lower back pain. The key is to build the strength in these muscles before getting back into high impact or heavy resistance-based exercises.   Otherwise the muscles will continue to weaken, increasing the chance of incontinence (leakage), prolapse and back pain. Some women may also get a separation in the “6 pack” abdominal muscles, known as the rectus abdominals. Specific exercises can help draw these muscles back together and retrain the core to work efficiently.

So what exercise is safe to start with?

During the first six weeks, reintroduce exercise gently. This is your time to get to know your baby and settle in to this new life together. We recommend that you focus on pelvic floor and core abdominal exercises to rebuild their strength. Walking is also an excellent form of exercise during this period and a lovely way to get some fresh air with your newborn. After your six week check-up, if you’ve been given the all clear, it may be time to recommence a more significant level of exercise. Choose exercises such as low impact aerobics, light resistance, water aerobics and walking, gradually increasing the intensity and weights over time.  It is still important to avoid loaded abdominal exercises, deep squats or lunges, heavy weights, breath holding during exercises or high impact such as running and jumping as these increase load on the pelvic floor. After three months, provided your pelvic floor and core abdominal muscles are back to full strength you can return to high impact activity and abdominal exercises. Exercise can bring many benefits to your life as a new mum. You can improve your fitness, strength and flexibility. It also helps to enhance your mental health and wellbeing, maintain a healthy weight and improve your self-image. So it’s important to do what you can to re-acquaint yourself with exercise after baby is born. Just remember to go slowly and build up gradually, to avoid injuries and other setbacks. Live Well have an experienced Women’s Health team who can assist with pelvic floor, rectus diastasis and other post pregnancy problems. We also offer Mums and Bubs Pilates and Cardio classes, to help you get back into the swing of things. Simply call us for more information.

With shorter days and cold, wet weather, here are five simple things you can do to keep active and healthy at home when it’s “too cold to go out”:

• Drink up. It’s just as important to stay hydrated in winter as it is in summer, even though you might not feel as thirsty.
• Eat plenty of immune boosting fruits and vegetables. Citrus, leafy greens, pineapple, carrots, papaya, brassicas, berries, ginger, turmeric, mushrooms and garlic are the best.
• Maintain your sleeping habits. Falling asleep on the couch on a cold Saturday afternoon might seem like a good idea, but it’s important to keep energised with your regular sleep routine.
• Climb stairs. Either at home or at work, just five minutes at a time climbing up and down the stairs is an intense and efficient workout.
• Dance. Put on your favourites tune, crank up the volume, and dance as though no-one is watching. It’s exercise AND it’s fun!