Joan’s journey…..

“Over the past 4 years I have had 2 hip replacements where Dawn has given me much encouragement for a full recovery. She adapted some of the exercises to my specific needs at the time. Both pre and post operative, I’ve had to use a chair to enable me to reach the floor which has been frustrating. However Dawn gave me a beneficial  one to one session followed up later by class situations. The once temporary inconvenience, has now resorted in full mobility! Thanks Dawn.” (JT)

On the ball….

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This week we’re adding the small balls into our Pilates routine . They can add flow to movement, increase the strength element of certain exercises,  challenge our balance, enhance stretches and improve spine mobility. They are SO versatile, and can really help us move better.

Some of the moves can be downloaded here:  small ball routine

Monthly Back Health workshops

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Following the success of the first 3 workshops, the next back health workshop will be at Pembridge Village Hall Saturday 30th June. 10 – 11.30 am.

Anyone who wants to improve how their spine functions by using a 20 minute routine this is the workshop for you.

You’ll be part of a small, informal group and I’ll show you how to move better with a combination of Intrinsic Biomechanics and Pilates techniques.

Previous comments:-

” I no longer wake up with a stiff lower back!”

” My sciatic symptoms go when I do the exercises, it’s a relief to have no more shooting pains down my legs”

“I don’t usually have any problems with my back , But what I’ve learned on the workshop will help it stay that way!  Understanding which muscles I’m focusing on and how the exercises work,  helps motivate me to do them. I’ve also seen an improvement in my running. Definitely a worthwhile workshop to attend”.

 

 

 

 

Dawns’ top 3 gardening tips!

So, spring has sprung, and if you’re a keen gardener, you’ll be itching to get out there! Most people know I used to be a landscape gardener before injurying my back and changing careers to teach Pilates…it’s still one of my passions which I know I share with many. So if you’re out pottering in your garden this weekend, my top tips..

  • Check your footwear…..any nurse in A&E will tell you open toed sandals or flip flops for mowing the lawn is not a good combination! (Or wearing slippers- guilty!!)
  • Vary your jobs – using your body in different ways…bit of weeding, bit of pruning, bit of potting up, back to weeding …..tea break!
  • Heavy lifting……..ask for help, its easier with 2.  Bend your knees , engage core and avoid flexing and twisting at the same time.

HAPPY GARDENING FOLKS!

Back Health workshop

Feed back  received from those who  attended the last back health workshop:

“For the first time in a long while I woke up the next day without a stiff lower back”.

” My sciatic symptoms ceased after doing the 20 minute daily  exercise routine”

“Interesting and informative”

Next workshop is at Pembridge Village Hall , Sat 28th April 10.30-11.30. Cost £20.

Can you afford to miss it?!

Book your place by emailing dawn.arkell@virgin.net or phone 01568 615239

First Back Health Workshop..

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In this mornings back health workshop at Pembridge Village Hall, we combined theory with practical to learn :-

* How to assess whether the pelvis is likely to be rotated or tilted.

* Exercises to improve pelvic alignment and function based on intrinsic biomechanics techniques.

* Pilates based moves to improve spinal mobility.

Most of the 10 participants identified muscle imbalances around the pelvis and lower back. We then went through a sequence of correction exercises to improve pelvic alignment, followed by spinal mobility moves .

Everyone was given a file of the exercises , which should take about 20 minutes a day to do. I’m going to check in with participants  in 7 days time to get  valued feedback on any changes they’ve noticed.

If you’d like to be included in the next workshop, get in touch to book your place and take control of your own back health!