Relief of back pain

Relief of back pain

One of the origins of your back pain could be found in the psoas muscle. This vital muscle is the only one that connects the upper body to the lower body. For that reason it’s functions can have many ramifications on the body should the psoas be out of sync. This muscle acts as a prime mover of an action or as a critical stabilizer in concert with other prime movers. So whether in the pelvis and lower body in walking, or in the upper body throwing a ball or reaching for something at the back of your highest kitchen cupboard, your psoas will be in use. It’s a busy muscle.

The psoas can:

  1. balance the core
  2. stimulate organs and nerves
  3. contract, release, stabilize, neutralize or deteriorate like any other muscle
  4. connect the upper body to the lower body
  5. create movement and flow that can be transmitted throughout the body

If you find yourself suffering back pain one of the best reliefs is to lie in the constructive rest position. This has been taught for many years and was first introduced by Mabel Todd in the early part of the 20th Century in Boston and New York City as an alternative to strict military PE. This position helps to rebalance the body in a natural way. In CRP the body will give in to gravity – let go, and become balanced and receptive to its natural alignment and posture.

POSITION

  1. Lie on your back on a firm flat surface like a yoga mat.
  2. Bend the knees, feet flat on the floor, hip width apart. Your head can be supported on a folded up towel so that your head is in line with your spine. If you find it hard to keep the hip knees and feet in line with each other you can rest your knees together with your feet wider and toes turned in.
  3. An alternative position, raise the lower legs on a stool or chair that is the same height as your thigh bone so there is a right angle at the knee to the hip joint and the calf is at the same height as the knee and the ankle in line with the knee.
  4. The femur or thigh bone, will rest gently into the hip socket and release the hip flexors that have a tendency to grip. The spine will follow it’s natural curves and free the psoas.

Lying there, you then use this imagery script to help the body relax and release. If you have someone who can read it out, all the better. If not, you could record it on your phone and play it back as you lie down.

SCRIPT

Close your eyes and envision the full length of the spine from the base of the skull to your tailbone. Think of energy traveling down the back of the spine and up the front of the spine. Inhale as this energy flows down the spine and exhale as it flows through the front of the spine creating a circular energy flow. Allow the weight of the head to melt into the surface in line with your neutral spine. Relax. Allow your spine to melt onto the mat, visualise each vertebra and the pelvic bones supporting the body without using any muscles. Feel as if the knees are draped over a clothes hanger, thighs hanging on one side, the lower legs on the other, with the hanger supported from above. Bring your mental attention into the thighs and imagine a waterfall flowing down from the knees into the hip sockets, releasing the thigh muscles. Imagine another waterfall trickling from the knees, down the shins to the ankles. And again and again… Feel your feet, as well as your eyes, relaxing in clear pools of water.

Repeat for 10 minutes. When you have completed, roll to one side of the body and push up to sitting slowly so you don’t disrupt any alignment correction.

Enjoy. The psoas is now released and in a relaxed state in the lumbar spine. Try this daily, anytime. When first you practice this you may experience slight discomfort or emotional feelings. This is OK but if you feel extreme discomfort then do not persist. The more you practice, any uncomfortable feeling will fade.

Constructive Rest

References: The Vital Psoas, Jo Ann Staugaard-Jones and Dynamic Alignment through Imagery, Eric Franklin

Going online!

It is with a mixture of sadness and excitement that I am moving my classes online. Sad because I will really miss seeing all my lovely clients together in class and hearing their news, but excited to try new things and conquer my ignorance of technology.

In order to join me, you will need to sign up for my newsletter, call me or email me. We begin on 31st March at 12.30. I’ll post more information on here as I get more familiar with processes, add online videos and bonus offerings. I’ve been reading a piece of work by James Allen called Serenity. During these difficult times it is important that we retain a calm mind. Calmness is power – Keep Calm and Do Pilates!

Self-Care Detox Day in Bath – 2nd November 2019 – Combe Grove

Self-Care Detox Day in Bath 2nd Nov 2019

Self-Care Day in Bath
With gentle Pilates based movement, relaxation and nourishment

Combe Grove BathEnjoy a day off relaxing at Combe Grove in Bath. 

Learn how to make the body feel incredible through gentle Pilates based movement, experience and learn ways to feel calmer, less stressed and more capable. 

Enjoy a blissful relaxation session and complete the day in the Spa.

“Our life is what our thoughts make it.”
– Marcus Aurelius

See the events section for more info about this day

Location, date, price

Location: Combe Grove, Bath
A warm, peaceful and friendly space invites you to relax and unwind

Day/time: Saturday 2nd November from 10am until 5pm

Price: £130
Early Bird offer before October 5th is £110.

This includes vegetarian lunch, 2 hour movement class, relaxation session and relaxation worksheet, access to the Spa with Sauna Hydro-pool and swimming pool, gift bag to take home.

Book your ticket

See the events section for more info about this day

Pilates for Golfers

Would you normally pair up Pilates with Golf?  Would you like to improve your set-up, backswing, downswing or follow-through? To generate more power in the transition.  Finish well reducing chance of injury?  Then a series of Pilates workshops could help you improve.

Improve your golf and avoid injury, with Pilates

Why Pilates for Golfers?
‘Body Control Pilates for Golfers’ offers you a specially-adapted exercise programme that will help you to optimise your performance and improve your game. It will enable you to:

Why sitting is so bad for you….

Do you ever suffer from a numb bum at your desk?

So what we know is that sitting for hours at a desk is bad for you.  However, you have to get that assignment finished, the presentation needs to be in by 5pm and you haven’t started it yet.  The phone rings and you bend your neck to hold the phone between your ear and your shoulder as you scramble to find the relevant piece of paper on your desk the caller is questioning your about.   Sitting for long periods of time, your Joints stiffen all the way down through the body from the top of the neck through the spine to the pelvis.  Legs don’t move and the hips, knees and ankles stiffen up.  Blood pools in the feet and flows badly through the pressure points (numb bum).

So here are some helpful tips so you can get through the day without stiffening too much.

It’s beginning to look like…….

christmas-brunch-club-collage

The Christmas Brunch Club is happening on December 10th, 2016.

It’s going to be a very merry event with playful Pilates, rejuvenating relaxation and a delicious brunch served with Bubbles.

Book your mat now so you can join in some Christmas cheer.

Starts at 9.30 and runs until 12.30 at Widcombe Social Club, Widcombe Hill, Bath BA2 6AA

  • Pilates
  • Relaxation
  • Delicious food, crackers, christmas quiz, prize for the best Christmas accessory.

To book call 0793 999 4757 or text or email info@bathpilatesacademy.uk

Merry Christmas everyone……. may your holidays be balanced and bright.