Hi everyone!

Welcome to Term 3! It's hard to believe we're over half way through the year and our bodies are that bit stronger. Our two new teachers in Term 2, Sarah (North) and Emily (East), have done a great job and we look forward to learning from them again this term. Sarah has also recently completed the Australian Physiotherapy Pilates Institute (APPI) Matwork course and has successfully passed both the theory and practical exams. She is now a certified APPI Pilates instructor so many congratulations to her.

I am currently in Cuba for 2 weeks on a salsa extravaganza tour so will be working my stabilising muscles to the max! But I look forward to seeing you all upon my return to classes in week 3.

As you may know we have joined the growing world of social media and are now 'tweeting' and 'Facebooking' with the best of them. Please 'follow' or 'like' us and use the service to post comments, questions, thoughts and photos. We love to be interactive and repsonsive!
Facebook: http://www.facebook.com/pages/Pro-align-Pilates-and-Exercise-Rehab/109859432425243
Twitter: http://twitter.com/#!/pilatesproalign/

Client of the Term...

Ursula Potter- Wednesday a.m.
Ursula has been coming for 3 terms now and has made great progress with her leg and hip strength and mobility. She has also done some awsome toe push ups this term so is a real super gran! Ursula will receive a book voucher for her nomination for Term 2. Here's what she says about Pro-align:

"I spend just one hour a week with Pro-align but those 60 minutes do more good than 3 hours exercising on my own would do. The class is task-focussed, so there are no opportunities for the mind to wander off, and  tailored to our individuals needs – in my case osteoarthritis in my knees. Under Sally’s professional supervision, body and muscles are flexed, stretched and toned without risk of damage. As a bonus, I share the hour with a bunch of lovely people and always leave looking forward to the next week."

Exercise of the Term...

Our regular feature wherein we film a common Pilates/rehab based exercise with cues and progressions for you to watch and practice at home. Each exercise video can be found on the website in the articles section where we frequently upload tips on health, nutrition and exercise.

  see www.pro-align.com.au 'Articles'      The Roll Up- exercise term 3

The roll up is a common exercise in the world of Pilates and features in all grades of classes. It also remains a battle for some of us, forever to be conquered. The roll up works on full spinal flexion mobility and strengthens the relationship between the abdomionals and the deep hip flexors.  

New feature...

We will be including some information from local practitioners. Please feel free to contact them for an assessment if you require.
This term we present Collen Kent, Osteopath, Paddington Medical Centre.

Osteopathy can Treat Shoulder Pain...
Colleen Kent is at Paddington Medical Centre  and  has been working as an Osteopath for over 20 years.
This is her approach to shoulder pain:

"Osteopaths treat more than just back and neck pain. Shoulder pain can be caused by the local muscles (the Rotator cuff) alone and / or together with lack of flexibility or strength in muscles over misaligned joints in the rib cage, thoracic spine and neck.

There is a high incidence of shoulder pain in our current work environments of long hours at computers or repetitious torso or arm movements.
Compensation patterns arise which Osteopathy can address with various techniques (I don't always use  "popping " manipulation methods as sometimes these aren't appropriate or desired by the patients) and then I diagnose what muscles need strengthening  or stretching which leads to improved posture.
Pilates works well with this approach and I like to work closely with Pilates teachers as this benefits the patient with a holistic approach, providing a higher degree of maintenance from any condition".

Bookings for Colleen can be made through the medical practice. Contact detals are on the website under preferred providers.

And finally...

Staff Top Tips

Emily P
"Planning to treat yourself to dinner out and looking for a healthy option in the Eastern Suburbs? Try the Nourishing Quarter on Cleveland St Surry Hills. This restaurant combines Latin American, Asian and Mediterranean ingredients to produce a menu specializing in
protein rich, Omega-3 rich, gluten free, no added MSG, no added white or brown sugar and vegan friendly. Which means there are options for everyone!"
Nourishing Quarter
315 Cleveland Street
Redfern NSW 2016

Sarah J
"Research has shown that regularly challenging core stability muscles causes minute vibrations within the skeletal system of the body. This has been proven to help maintain bone density and strength. Women in particular are at risk of 2-4% bone loss per year at the onset of the menopause. Pilates exercises, therefore, can help to maintain bone strength and slow this rate of bone loss."

Sally D

" To reduce your risk of osteoporosis make sure you: 1. Include weight bearing exercise like walking and pilates into your weekly routine; 2. Receive at least 10 minutes of natural light daily to maintain Vitamin D levels and 3. Eat a diet high in calcium.  If you are not keen on dairy products then almonds, broccoli, figs, tofu and oily fish are also good sources of calcium."   

Erin R
 "Having trouble getting comfy at night? Try putting a pillow between your knees if you lay on you side or under your knees if you lie on your back. This will offload the spine and give a better night's sleep!"

Sally H
"Avacadoes are full of 'healthy fats'-omega 3, 6 and 9. Try avacado with grilled chicken and feta on sourdough. Or keep it basic with avacado on crackers with vegemite!!"

We would like to thank you once again for another great term and look forward to progressing your rehab in Term 3Always feel free to ask any questions of your instructor or alternatively contact Sally via the website. The website is regularly updated with free tips on nutrition, healthy lifestyle and exercises for you to follow, so keep an eye out for updates.

Dont forget you can now follow us on twitter and on Facebook! 

Enjoy Term 3!

Sally H, Annabel, Sally D, Chloe, Erin, Sarah and Emily.


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