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Reformer Exercises Used for Knee Rehabilitation

Pilates can be used to rehabilitate knee injuries.

Pilates is an excellent choice to improve knee misalignment, injury and dysfunction associated with overuse. Knee injuries are among the most common orthopedic injuries. Causes associated with injuries of the knee can range from direct trauma to overuse that eventually deteriorates the joint. Repetitive movements through daily movement, or sports can cause misalignment that can lead to accelerated wearing of the joint. Knee structures most prone to wear are the articular cartilages of the femur and patella and the shock absorbing medial and lateral menisci. The degradation of joint tissues leads to intra-articular deformities that cause  clicking, grinding, and joint locking. Gone unchecked, these changes in the joint will eventually lead to pain and dysfunction.

Examples of Pilates Reformer Exercises Used for Knee Rehabilitation:

  • “The Footwork” is the perfect series of exercises for improving strength and alignment for the whole of the lower body; from the feet to the hips.
  • Side lying movements target the abductors and lateral hip whilst performing knee flexion and extension. Tower and Mat work are perfect for working on targeting abductors and lateral hip movements.
  • “Feet in Straps” – These exercises are excellent for strengthening and stretching adductors (inner thighs) and hamstrings as well as hip flexors.
  • Bridging on the Reformer is extremely effective in strengthening the gluteal muscles and the hamstrings as well as stabilizing the back of the knee.

 

 

Resolution Healthy Meals 2018

Want to get healthy in 2018?  The key is preparation and planning ahead.  One great way to do this is by using a slow cooker.  Many meals can be prepared hours before or the evening before. Just leave your crock pot on and go…you will come home to a nutritious hot-meal that doesn’t blow your caloric intake and meets your nutritional needs to keep your immune system healthy all winter long.Looking for healthy slow cooker meals? Try this super fast, easy and delicious black bean slow cooker meal.

Ingredients:

nonstick cooking spray

1 medium onion

1/4 tsp. ground red pepper

1/4 tsp dried oregano

1/4 tsp. dried cumin

1/4 tsp. chili powder

1 can (15 oz.) can of black beans, rinsed and drained

6 large, green bell peppers tops removed

1 cup shredded Monteray Jack Cheese

1 cup Salsa

1/2 cup low fat sour cream

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12 Days of Pilates Giveaways Contest

How Do I Enter to Win the 12-Days of Pilates Giveaways?

STEP 1:  ENTER HERE

 

A new winner will be selected for 12 consecutive days beginning December 10!

HERE’S WHAT YOU CAN WIN…

Pilates T-shir t- Massage-Mini Facial from Xquisite Day Spa – Hair cut and Color Xquisite – WP Tote Bag -Private Reformer Session/Packages and 1 Month Unlimited Pilates Reformer Classes!!

STEP 2. Share the giveaway post on Facebook Tag @wellbarrepilates and tag a friend.

Step 3. Comment below using your Facebook account by answering the question: What makes you feel grateful this holiday season? Check “Also post on Facebook” to share your comment and the giveaway. The more you comment, the higher your chances to win!

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Pilates…the perfect exercise to enhance dance training

It’s now widely known that cross-training with Pilates is an essential ingredient to a dancer’s success and longevity. Dance class alone cannot provide the physical adaptations to ensure optimal performance and reduced risk of injury.

For most dancers, Pilates is a perfect choice when it comes to supplementary training. Founder Joseph Pilates, began developing his movement program during World War 1. He immigrated to New York City in the 1920s, where he gained notoriety with the New York City Ballet. Dancers flocked to Joe’s studio because his method vastly improved their performance. Ever since, Pilates and dance training have been deeply interconnected. Pilates focuses on deep core support, pelvic alignment and full ROM allowing for fluid and controlled movement throughout the body. Pilates teaches us to how to integrate our spine with our limbs so overall movement is more fluid. This leads to efficient, fluid, whole body movements that are essential principles of dance.

By building awareness about how movement works, where it comes from and how to connect to it kinaesthetically, dancers can bring a new level to their dance practice. Supplemental Pilates practice creates stronger and more flexible and mindful movement to the dancer’s conditioning.

An experimental study by McMillan and associates found that a 14-week Pilates intervention improved dynamic alignment in ballet students. As well, a study by Amorim and Wyon found that dancers who participated in a 12-week Pilates Mat intervention increased their levels of muscular strength and flexibility compared to a control group who showed no changes participating in normal dance class. Due to these muscular adaptations, dancers were able to hold a developpé position for an average of 9 seconds longer, and increased their height 4-10°.

It’s important to note the importance of conditioning outside of dance class for both improved performance and protection from injuries. Dance movement stresses similar muscle groups because of repetitive movements. Pilates can encourage muscle balance by working joints through full ROM and building support in all layers of soft tissue.

Lastly, Pilates as a supplementary training feels familiar to dancers because it embodies artistry quality of movement and an emphasis on breathing, alignment and adaptation, deep core support and mobility. Because of this, dancers may enjoy and commit to Pilates with ease. This can mean a higher rate of adherence to supplementary training.