APRIL 2009
The Studio Scoop

In This Issue:

 
Update to Group Class Schedule
 
 
 Bulging Discs and Pilates
 
 
Exercise Technique

 

 

 
 
 

 

Update to Group Class Schedule               
       

Time 

Mon 

Tues 

Wed 

Thurs 

Fri 

7:30-8:20 

 

 

Mini Group Reformer and Mat 

 

Mini Group Reformer and Mat 

 

9:30-10:20 

Mat Tower 

Mat Tower 

Mat Tower 

Mat Tower 

Mat Tower 
 
 
11:30 - 12:20
 
  NEW
 
  
 Group     Reformer   
 
 Group  
Reformer
 

12:30-1:00 

30 MIN.  MAT TOWER CLASS

 

30 MIN. MAT TOWER CLASS

 

30 MIN. MAT TOWER CLASS

2:30-3:20 

 

*MAT/ Chair Class 

 

 
 

 

*MAT/ Chair Class

 

5:20-6:10 

Mat Tower    

Mat Class  

Mat Tower    

Mat Class 
 

 

 

 


Bulging Discs and Pilates

A bulging disc is a spinal disc that is extending beyond its normal boundary. Bulging discs cause pain because the soft, gel-like material flows out, usually onto nerves. The nerves respond by sending pain signals. Now there are many ways that are suggested to alleviate the pain of a bulging disk: steroid injections, surgery, pain medications, chiropractic manipulations, and physical therapy. 

Pilates exercises, as a form of physical therapy, are designed to deal with the heart of the problem by allowing spinal decompression. Spinal decompression creates a vacuum effect in the spine so that the disc material is suctioned back into place between the spinal bones. Pilates is an exercise regimen that elongates and strengthens the muscles in this elongated form. By focusing on postural awareness and improving muscle control and strength in the abdominal core, Pilates method may help clients with a history of disc problems recover by building and maintaining strong and healthy spines.

 The key to success in obtaining a strong, healthy spine is consistency!

Exercise to Try at Home

 Here’s a modified Hundred with consideration for the Neck & Back:

  • Begin by lying on your back with knees bent and feet flat on the floor, abdominals engaged.
  • Place a small pillow under your head if needed to keep back of neck long.
  • Arms to your side with elbows extended. 
  • Float arms off mat to just above your hips and begin to pump up and down in a small motion, keeping abdominals engaged.
  • The breathing is 5 counts to inhale and 5 counts to exhale.  Begin with 20 counts and rest.  Working your way up to 100 counts.
  • To progress the difficulty, lift one leg keeping the knee bent directly over the hip.  Continue pumping the arms and breathing.
  • To progress further extend the one leg keeping knees in line with each other and other foot on the mat.  Continue the breathing and pumping the arms.