Pilates & Spinal Stenosis:
Spinal stenosis is a condition that is caused by a narrowing of the space surrounding the spinal cord or the spinal nerves. The spinal cord extends from the brain to the bottom of the spine. The spinal cord and spinal nerves perform two important functions:
• Sensory Information – Nerves pass messages from the body to the brain. The sensations we feel, including pain, pressure, vibration, and other sensations, are detected and passed through these spinal nerves, up the spinal cord, and to our brain.
• Motor Instructions - Nerves also send messages the other direction, from the brain to the body. These messages direct muscle functions, both voluntary and involuntary. The signals help us perform all functions from walking to breathing.
Individuals with lumbar spinal stenosis may have pain or discomfort in the legs, as well as weakness or “heaviness” in the lower extremities. Other symptoms may include numbness, tingling or hot and cold feelings in the legs.
Pilates Exercise as a Treatment Option
People with back pain and poor posture can benefit from Pilates exercise, but proper technique is key. You have to modify lumbar exercises. Below is a few Pilates exercises for clients with spinal stenosis. For more information or to book an appointment click on our contact page.
1. Single Leg Stretch
2. Double Knee-to-Chest Stretch
3. Single Straight-Leg
Our culture is constructed almost completely on instant gratification, not only do we not care about the journey – a lot of us don’t even know it exists anymore.
We’re focused on the destination, getting ‘through’ something. The process of integrity and concentration is slipping through our fingers. The promise of just feeling the burn is alluring and seems meaningful. Tight buns are cute and six packs are hot, but what would happen if we committed to the journey? To employing some of the Pilates principles? Mainly, concentration and to using Pilates as our vehicle to amend our flaws and biomechanical deviations; to deepening our breath and moving well. In the end our overall mental health and physical fitness would improve.
Along the way we just might learn that the journey is what we’ve been seeking all along…
It is good to have an end to journey towards, but it is the journey that matters in the end. ~Ursula le Guin
POWER YOUR WORKOUT
POWER YOUR WORKOUT WITH THESE FOODS
Chia Seeds - Skip that sports bar! Grab a handful of chia seeds or make a nice tea (1-2Tbsp of chia seeds in hot water with lemon). Also, 1 ounce of chia delivers about 5g of protein, which helps muscle recovery and is good for blood sugar control.
Arugula - This beautiful green plant prevents muscle fatigue by improving oxygen delivery to muscles! Also, it's great for BONE HEALTH & HEART HEALTH.
The summer season is here and we all want to make sure we look and feel good. The balance of exercise and a healthy diet is one of the most important things to consider when it comes to health. Summer is bright, breezy and beautiful and often calls for a few refreshing and delicious salad recipes. Body Symmetree Pilates, brings foodies a healthy and delicious meal. We bring you a recipe this month; Arugula Salad with Fennel and Pine Nuts.
- 6 cups baby arugula
- 1 Fennel bulb, thinly sliced
- 1 red bell pepper, cored, halved and thinly sliced (optional)
- ½ cup toasted pine nuts
- 2 tablespoons lemon juice
- 1 teaspoon finely grated lemon zest
- 2 cloves garlic, minced
- ¼ cup extra virgin olive oil
- ½ teaspoon freshly ground black pepper
- 1 ounce Parmigiano Reggiano
In a large salad bowl, combine arugula, fennel, red pepper and pine nuts. In a small bowl, whisk together lemon juice, zest, garlic olive oil and pepper. Drizzle over salad and toss well. Shave Pamigiano Reggiano over salad. Serves 6