Posts Tagged ‘ well being ’

How stretching can help reduce pain in patients with chronic low back pain.

Latest studies indicate that stretching can help reduce pain in the lower back in people that suffer from chronic pain in this area. Once more these new studies indicate that when patients practice stretching routines they experiment a substantial decrease in pain and discomfort. 

Two weeks ago I read the news on how stretching the neck helps reduce pain and migraines in 75% which are associated with stiff and tight necks, upper back and shoulders.

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The average women’s way to stay fit and beautiful.

Working from 9:00 am to 5:00 pm, getting home, fixing dinner and taking care of your family is the average routine that most women have on a daily basis. I have heard so many times from my female clients the same complains ” Mariela I don’t have time to commit to exercise, and when I have the time I don’t have the energy to exercise!” I include myself in this group of hard-working women. Some days I am so exhausted that I have to think twice before lying on the Reformer and start my Pilates routines, but once I start, I feel that I am worth the effort! Remember that human beings are trainable. If you train yourself to think that you are important and put your health and well-being first, it will help you start your fitness routines and keep a healthier diet. The benefits are immense, it boosts your self-esteem at every level, either at work or at home. This week I will give you tips on how to start and prioritize your everyday goals.

10 minutes Abs routines!

Summer time is here and we need to show a toned and well-defined mid-section. I will teach you how to achieve great abs in only 10 minutes everyday. These exercises are part of my Pilates mat routines, my clients love these effective and easy firmers . Remember,if you want to see results don’t skip a day!
This week I will post one exercise everyday so by the end of the week you will have 5 exercises to blast your abdominals!
Exercise One
1-Lie on your back with your head resting on a rolled towel, your knees bent and your feet on the floor.Keep your arms resting on the floor.
2-Pull your stomach and your ribs in and raise both legs off the floor to table top position (knees and hips in a 90 degree angle) You can bring your hands over your tummy so you can feel your abdominals working.
3-From there, inhale and straighten both legs up to the ceiling, squeezing your thighs and using your abs to keep your back flat on the floor, exhale and come back to the table top position.
4- Repeat the exercise 10 times, do 3 sets (30 in total).Rest in between the sets.
1- Start in the same position,bring both legs to the table top position and move one leg on top of the other.
2-Pull your stomach and your ribs in, inhale and straighten both legs up to the ceiling squeezing your inner thighs together, exhale as you come back to table top.
3-Repeat the exercise 10 reps, do 2 sets with the same side leg. Rest in between the sets.
4-Repeat the exercise with the opposite leg, do 2 sets, 10 reps each.Rest in between the sets.

Second day at the Los Angeles Times Festival of Books

Sunday morning was a gorgeous day. The weather couldn’t be more perfect, sunny and breeze. The flow of people coming in started way before ten; you could tell how enthusiastic was everyone as they walked by the booths. This day was not different from Saturday. There were times that I had six to eight people in my booth, skimming through the book, asking me questions about stretching and demonstrating how flexible or tight their bodies felt as they tried to touch their toes. I have been a physical therapist for over 30 years, and I have never seen so many people trying to touch their toes in my entire professional life! This is a clear indicator that people respond positively when they are guided and educated correctly. The feedback from everyone was terrific, now they could understand the “power of stretching”. Overall this was a wonderful experience, interacting with so many wonderful human beings and specially helping them to achieve a more productive and healthier life style by stretching correctly everyday!

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