Welcome to Term 3! 

Our opening comment for this terms letter comes from Thursday evenings teacher Sarah .........

"I recently met an inspirational patient who at 87 years old, attends weekly pilates classes. She attributes her continued flexibilty, strength, mobility and good balance to Pilates workouts. If we can all be doing this at 80 plus we will be reaping the benefits too!"

On with our regular features..........

Congratulations to our nominated client of the Term...

We present Helen Barrie , Wednesday 6.30pm L1/2 class with Chloe

Chloe has nominated Helen for "her persistence, achievements and attendance even on the dreariest of nights. Helen has been working hard to improve her standing posture and back and abdominal strength this term. She has worked hard for 2 terms and is now starting to speaking the pilates language"

Helen says........."I am brand new to Pilates this year and it has been hugely beneficial.  I can really feel the difference it is making to my overall well being as well as helping those aches and pains that creep up on your body when you reach a ‘certain age’.  I have really enjoyed our classes with Chloe who is immensely patient and encouraging.  I will be sorry to see her go but she has introduced me to a form of exercise which I intend to continue over the long term.  "

Congratulations again Helen who will receive a pilates small ball to practice with at home.


Exercise of the Term...

Don't forget to view 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- exercises for home/videos' 
Lunge exercises - click link

This video shows the lunge pattern from basic, through to advanced with arm drivers. This movement is one of the most commonly undertaken in daily life commonly practiced when picking items up off the floor.

Don't forget all exercises from previous terms are also here to view.

This term we will feature a new item called 'ask the physio'

Q When is it best to use ice over heat?
A. in the initial stages of injury we want to regulate the amount of swelling and bleeding into the tissues so we will use ICE along with compression and relative rest.
Ice is also indicated if pain from an old injury occurs again as this will indicate that the area is inflammed again. Ice will also help to desensitize the area in this case also.
Heat can be used in combination with ice on an injury after a few days. This combination of heat vs ice helps to cause a flushing action in the tissues. This 'contrasting bathing' also aids recovery.

Remember that we only want to ice for about 20 min every 2-3 hrs, and cover the ice (not directly on the skin) to avoid the risk of ice burns.

Please feel free to write in if you have any questions that you would like answered in future newsletters  sally@pro-align.com.au


 And finally...

Staff Top Tips

Chloe L
"There is a lot of hype in the media at the moment about the amount of sugar in our diets and its toxicity to our liver. For some easy sugar free recipe ideas visit my friend Holly's new blog at http://healthywholeholly.wordpress.com.

Emily P
"Planning a snow trip this winter? Make sure to get any niggling injuries addressed before the holiday. Book in with your treating therapist for a review and some strengthening exercises to have you in peak condition. This will help ensure you have a great pain free holiday!"

Sarah J
"Three cups of black tea a day has been proven to be good for you. Drinking tea without sugar or milk can lower blood fat levels, reducing the risks of heart disease.
So one more reason for a nice cuppa!"

Sally D
"Sleeping 8-10 hours a night helps with you weight control.  A good nights sleep has been shown to lower the hormone levels of Ghrelin, which is responsible for increasing you appetite and increases the hormone Leptin which suppresses your appetite and increases your fat burning."

Erin R

"Remember digestion starts in the mouth, make sure you chew your food until its almost liquid!"

Sally H
"try a Chobani yoghurt:-  probiotic, natural ingredients, natural sugar found in dairy, great for a grab n go snack or protein breakfast!  Find it in Woolworths too easy! "

Sonja S
"Think tall! Did you know the area at the back of your head where your neck muscles attach is very rich in feedback receptors? If you stoop with your head in a forward position, this area becomes shortened and tight. The receptors therefore send out negative messages to your body. So this is a reminder to stand tall, check your head position and lengthen at the back of the neck to give yourself a head start to a great day!"

We would like to thank you once again for another great term and look forward to progressing your rehab in Term 3. Always 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.

Don't forget you can now follow us on twitter and on Facebook!

Enjoy Term 3!

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


 "Life isn't about finding yourself, its about creating yourself" - unknown

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