Five tips to avoid back pain during COVID lockdown:

For most of us lockdown has taken a toll on our normal activity levels. If you are working from home your daily commute is gone and so is the activity associated with it. You are likely noticing new aches and pains that you did not have pre-lockdown. Sitting for hours and hours hunched over your kitchen countertop, dinning room or sofa staring at your laptop motionless is not great for your joints. Avoiding back pain during COVID lockdown is easy with these five simple rules  (more…)

Shoulder rehabilitation exercises are quite commonly prescribed for rotator cuff injuries that result from shoulder impingement. Unless you are an overhead throwing athlete or have sustained a traumatic injury, the rotator cuff is commonplace in rehabilitation settings. In fact 70% of rotator cuff tears occur in sedentary individuals, according to data… (more…)

Many people don’t know how to workout from home, especially during times like this. Woking out from home requires motivation and in order to motivate your self, you should make some changes.

Working from home sitting in front of a tv or computer can be detrimental on your posture and your health. Also, your make-shift home office may not be as ergonomically suited for a good posture. Therefore, if you are working from home in your living room, sitting for long periods of time can put unnecessary pressure on your spine. This is why creating a strategy on how to work from home is crucial for your sanity of mind and body.

The WHO recommends exercising from home at least 30 minutes every day

Want to get in shape or maintain it without leaving your home? It’s not as hard as you think.  You don’t even need a gym or any equipment to get in serious shape. Home workouts can be fun. We recommend online sessions, and many studios livestream workouts straight into your living room.
So, simply follow these simple steps.

Your “How to Workout From” Home Plan

#1 Designate a Space to Workout

You don’t need to have loads of space for this. Especially if you live in a flat or a studio flat. I would say that it’s crucial that the space you designate is clutter free at the time you need it to be. Otherwise, you will be spending time cleaning around during your allocated workout session, and it’s not very motivating.
Whereas, if your space is ready to go, clean and inviting, chances are you will want to get started.

#2 Your Workout Space Must be Distraction-FREE

There are a million things to do while at home, like loading up the dishwasher, cleaning or folding clothes. But it is paramount to cut as many distractions as possible! While it’s so easy to feel that there are other things to do at home, you must ignore them.

Exercise away from any distractions if you can. This includes, the kitchen, your desk and your to-do lists. The bottom line is, distractions will allow you to procrastinate, and focus on the task in hand. In contrast, by staying focused without distractions will help you succeed on completing your workout and feeling fantastic afterwards.

#3 Make it a Routine

When you must rely on self-motivation, a routine is everything! For example, brushing your teeth before bed, or showering before you leave your house creates a habit and a discipline. Fitness success relies on fitness habits. Therefore, when planning on how to workout from home, creating a routine is crucial.

A routine may start with small tasks. For instance, doing 5 push ups before taking a shower every morning.  Next week increase it to 10. When it comes to exercises at home, small habit steps can make a massive difference. First, start exercising for 20 minutes 3 times per week. Then, add 10 more minutes, and then add another day. Gradually increasing the duration and frequency until you reach your goals is far-reaching than all at once.

#4 Purchase only the Basics

You don’t need to break the bank on buying fitness equipment. All you need is to invest in the basics to get your sweaty sessions a big kick.
Get yourself a good mat, some resistance bands and some small weights. You’ll be surprised how these simple items can take your workouts to the next level!

BARRE classes, body weight classes, Pilates flow with bands and small weights can challenge eve the most advanced participant. Furthermore, most good functional body weight training and HIIT home classes don’t require any equipment.

#5 Online Motivation Goes a Long Way

Working out from home alone can get really boring, really soon. Sign up for virtual, live or on-demand classes and you will stay motivated and stick to your workouts. Besides, your virtual instructor will push you harder that you would and motivate you to succeed.

Its normal to feel scared, confused during a crisis like the one we are living, but exercise can be a medicine for your body and soul. And staying motivated by watching exercise videos can help you keep your motivation.

Keep on reading.

Click on the following links for ideas on how to workout from home

https://connect.merrithew.com/programs/stott-pilates-bodyweight-challenge-express-workout

https://www.merrithew.com/blog/post/2020-01-28/a-double-amputee-discovers-the-power-of-stott-pilates-as-part-of-his-rehab-journey

How Injury Rehabilitation with Pilates Exercise can help

Read this incredible story of a double amputee who finds the power of STOTT PILATES® exercise for his rehabilitation. His dedication and commitment in practising Pilates 3 times/week is positively helping him overcome his physical limitations.

Furthermore, having found injury rehabilitation with STOTT PILATES® exercises has helped him take his first step on his long prosthetic legs. Watch how he takes many more steps along the way in this exciting blog (more…)

Never underestimate the power of Pilates

The power of Pilates is recognised worldwide regardless of your age, gender or level of activity. Pilates exercises work your entire body and focus on your core muscles. The benefits of Pilates exercise are widely accepted, especially among medical professionals. Moreover, Plates exercise compliments any other sports activity and/or gym training you do. This is how. (more…)

What are the best exercises for back pain?

The best exercises for back pain are the ones you can easily commit to doing every day. Evidence suggests that exercising regularly is beneficial for people with low back pain. Moreover, research shows that becoming sedentary is proven to worsen things!
As a result, staying active and carrying on with day-to-day activities tends to improve pain outcomes. Even during times where you must stay at home, you can still exercise by watching online videos.
Therefore, we recommend that you start with only 5 simple exercises that you can commit to.  Just get moving.

Here are 5 easy Pilates exercises for back pain that will help you mobilise and strengthen your spine. Do them every day for 2 weeks before progressing to more advanced exercises (more…)

Get in shape with Pilates classes Online

Transform your body –

“We must be the change we wish to see” M. Gandhi.
There is no better time to start Pilates classes online than today. Without a doubt, if you are interested in change, adding Pilates exercise to your routine can make a massive difference. Especially in the way you look and feel in your own body.

What can you expect from regularly doing Pilates online classes?

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Mindfulness in Pilates Exercise

Nowadays almost everyone, football players, celebrities, from rehab clients to aging populations are eager to regain mobility experience the benefits of including a mindful type of workout in their exercise regimes. What type of mindfulness exercises are right for you? (more…)

Is Pilates good for Low Back Pain?

When people ask if Pilates is good for low back pain my answer is a resounding YES.
However, there are many important variables to consider. To clarify, not ALL Pilates exercises are great for all back pain sufferers because not all low back pain originates from the same structures. Therefore, your choice of Pilates exercises will depend on specific individual variants. Find our more… (more…)

Pilates is a widely accepted and fantastic form of exercise pioneered by the late Joseph Pilates (1883-1967). Mr Pilates was a gymnast and bodybuilder and moved to England from Germany before World War I. There, he began developing his concept of an integrated and comprehensive system of physical exercise, which he later called “Contrology” (more…)