Pilates for Multiple Sclerosis, CFS, chronic pain and fibromyalgia

Pilates for MS, CFS, chronic pain and fibromyalgia | NHS - YouTube

This video demonstrates exercises that are suitable for those with MS, CFS, chronic pain and fibromyalgia.

This 30-minute class includes gentle strength and flexibility exercises to relieve tension in the body and improve mobility. You may want to have a chair near you to help you lower yourself to the floor, and a mat to lie on.

Regular pilates practice can help improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension.

These fitness videos have been created by InstructorLive and range from 10 to 45 minutes. Please note that these videos are recorded sessions of previously live webcasts.

If you’re recovering from an injury or have a health condition, speak to a GP before following these classes.

Pilates helps people to battle Fibromyalgia symptoms




Pilates and Fibromyalgia

Pilates and Fibromyalgia

Pilates is an exercise style that boosts strength all over the body. It’s world-renowned for its capacity to enhance core strength. Strength gains from Pilates improve overall fitness and boost well-being. Like Yoga, this form of exercise promotes flexibility, posture and balance. People who practice Pilates are choosing a safe exercise style. The odds of getting injured performing Pilates movements are a lot lower than the odds of getting injured doing other types of exercise.




With Pilates, there is a focus on building a powerful connection between mind and body. While people do the exercises, they pay careful attention to their breathing and the way that their bodies move. Developed by a German gymnast and carpenter named Joseph Pilates, who needed physical rehabilitation to recover from health issues, Pilates is safe and gentle enough to speed recovery in people with health problems and injuries. Now, it’s time to talk about how Pilates helps Indian men and women with Fibromyalgia.

Read the full article here.




Fibromyalgia and Acupuncture – please help

Acupuncture and fibromyalgia

Acupuncture and fibromyalgia

We have been asked by Ashleigh Robinson to help her find people with Fibromyalgia to take part in a short survey.

Robinson writes ” I am Pilates instructor, massage therapist and I am a third year acupuncture student. I have worked with several fibromyalgia patients and it has become a bit of a personal mission to try find a way to manage the symptoms that fibromyalgia sufferers have to endure. It is for this reason that I am doing my dissertation on the treatment of fibromyalgia through acupuncture. It is totally anonymous and only takes 5 min to fill in.”

Please take her survey here.

If you have any questions for Ms Robinson please email us at patienttalkblog@gmail.com

Many thanks for your consideration

Osteoporosis – Top 5 High Impact Exercises For Stronger Bones

Statistics has it that people above the age of 50 are nearly 50% more likely to develop an osteoporosis-related fracture, particularly in the spine, hip and wrist. One of the most effective ways to strengthen your bones is through engaging in regular exercises. You can start exercising today irrespective of your age or gender to prevent osteoporosis.  According to Nicole Dorsey, an exercise physiologist, your bones become more fragile as you age, and thus you should learn how to exercise safely. Since Osteoporosis makes your bones weaker, you are at an increased risk of fractures if you don’t exercise with care.

 

Here are top 5 high-impact exercises to strengthen your bones:

 

  1. Superman Exercise
Top 5 High Impact Exercises For Stronger Bones

Top 5 High Impact Exercises For Stronger Bones

Superman exercise involves Pilates-based moves that are specifically designed to stretch and strengthen muscles along your spine. They are great moves to stabilize your entire core and the back.

  • Lie face down on a mat and place your forehead lightly on a towel
  • Keeping your thighs together, extend your legs straight behind you while squeezing your      inner thigh muscles
  • Reach your hands overhead such that the pinkies are touching the floor with your palms facing each other.
  • Gently lift your right arm forward and off from the floor about 2 inches and hold this position for about 5 seconds before lowering and repeating with the other arm.
  1. Lifting Weights

Numerous researchers indicate that you can increase your bone mass, especially on your spine, through strength training workouts. About a 2009 research from Canada’s McMaster University, performing weight training exercises for one year can increase spinal bone mass by 9% in postmenopausal women. However, it should be done with a lot of care to prevent bone joint pain, especially in the arms, hips and back.

  •     Select a convenient weight and perform 8-12 slow and steady repetition in a row and stop.

 

  •     Take 30 to 60 seconds rests between sets. Beginners should perform a set thrice every week, and gradually work up over a couple of months.

 

  1. Standing Hip Abduction

This happens to be one of the most effective exercises that is also gentle for patients receiving psoriatic arthritis treatment. It involves standing leg lifts that strengthens the muscles around the hip while lubricating hip joints that are vulnerable to fractures in osteoporosis patients.

  • Place a firm, high-backed chair or bench about a foot from your left side
  • Hold the top of the bench with your left hand while standing with feet hip-width apart, your knees bent and belly tightly firm
  • Gently lift your right leg out to the side about 6 inches off the floor while keeping it straight.
  • Point your toe slightly and hold this position for 3 seconds before slowly lowering your foot to the ground.
  • Make 8-12 repetitions and switch to your left foot.

 

  1. Band Step-outs

 

Resistance band set-outs help to improve flexibility while strengthening muscles. They are ideal for preventing bone joint pain in patients suffering from osteoporosis as they don’t strain your joints.

  • Using a resistance band that sits loosely around your mid-thighs, place your arms alongside your body or on your hips
  • Bend you’re both knees while contracting your abdominals and gently lower your hips into a half-squat. Ensuring your belly muscles are firm, slightly contract your buttocks muscles.
  • Using your right foot, take a giant, slow step out to the right side
  • Stay in half-squat position for a while before stepping the left foot together with your right foot. Step out again slowly with your right leg and go on with the step-outs to the right side eight times.

 

  1. Standing Hip Extension

 

This is another great exercise for your hips. It involves moves that strengthen lower-body muscles that go a long way in making daily activities easier, such are rising from a chair or getting out of your car.

  • Stand about 2 feet in front of a firm bench of the high-backed chair. Place your hands slightly on the top of the bench for support
  • From your waist, lean slightly forward to shift your weight on your left hand
  • Slowly extend your right leg backward to bring it just beneath your hip height
  • Hold this position for 3 seconds ensuring you keep your belly muscles contracted.
  • Gently lower your right leg to the floor using controlled movements and repeat 8-12 times. Rest for 30-60 seconds and then switch to the left leg

Conclusion

There are plenty of high impact exercises that can strengthen your bones and keep fractures at bay. They should be performed with care if you are prone to conditions like osteoporosis and arthritis. It is important to contact your doctor before taking up and exercise routine, especially if you are at an advanced age. Exercise regularly for the sake of your overall wellbeing!

Reference

https://www.consumerhealthdigest.com/bone-health/bone-support-faqs/what-is-the-role-of-exercise-in-bone-health.html

http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/exercise-weight-bearing

Author Bio

Meighan Sembrano is an author at Consumer Health Information. She has a keen interest in writing. She has contributed many beauty related articles in many popular websites. She has  done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, health, beauty, world news and lifestyles fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.