Core stability for Dancers – try our Dance Pilates

Are you a dancer who wants to improve your technique, flexibility or just prevent those niggly injuries that can keep you from training?

Here at Bureta physio we have a dedicated physiotherapist who can help you with this.

As a dancer you will be aware of the importance of core stability to improve turns, control arabesque and prevent many back issues.  You may already being lots of training for it but are you really doing what you need to do to get the most out of it.

Core stability is not about doing hundreds of sit ups, getting a ‘six-pack’ or being able to hold a plank position for 3 minutes (although these do still have their purposes!)

True Core Stability IS…

  • The ability to control the spine dynamically, that is, with movement.
  • Fine co-ordination of all of the muscles that control your trunk, not just the abdominals.
  • The ability to adjust the level of control needed, depending on the situation.
  • Creating a stable base off which to work the limbs.
  • Stabilizing the mid-section to allow smooth and effective transfer of force through the body.

While everyone needs some level of core stability, some people need more than others. For a dancer, core stability needs to be fantastic fine coordination of all of the muscles to allow controlled mobility of the pelvis and spine with movement, rather than bracing in one spot.

So How Do We Do That?
True core stability exercises are extremely hard to do properly and very easy to do wrong. The purpose of our specific dance pilates courses are to ensure you understand the finer details required to gain true core stability and a progressive system of exercises the train your muscles in the best possible way.

Flexibility
Our dance pilates classes also provide ways to improve your flexibility in a safe but effective manner.  Unfortunately we often see injuries that are caused by over-stretching, especially on young bodies that are still developing.  Its not that as a physiotherapists we are against improving flexibility but this can be achieved through controlled and safe methods not putting joints or muscles through undue stress.

Lucy Poole, one of our physiotherapists here at Bureta is experienced with working with dancers both from a amateur level through to professional so you can get the most from your dancing.  This can be through a one to one physiotherapy session, one to one pilates classes or in our group dance pilates classes.

The goal of the classes is to improve dance technique and reduce dance related injuries that we see a lot in the clinic.  Simple postural and muscle balance adjustments can make a huge difference to current performance and prevent time off due to injury.

They will run for 6 consecutive weeks at a cost of $80 for 6 consecutive sessions.

My Doctor said I should do Pilates? -Tell me more!

Ok, so your Doctor has recommended Pilates so what is it and why have they said this?

What is Pilates?

Pilates is a method of body conditioning that was developed nearly 100 years ago in Germany. It is unique because the technique works on strengthening, lengthening and toning muscles as well as improving posture and increasing your flexibility and balance.

What are the benefits of Pilates?

Pilates can have huge benefits on health and wellness and injury:

  • Improves strength, flexibility, balance and coordination
  • Develops strong core
  • Reduces tension and stress
  • Improves posture
  • Increases mental focus and body awareness
  • Tones and builds long, lean muscles
  • Increases vitality and sense of well-being
  • Increases circulation and endurance
  • Helps prevent injury, rehabilitate injuries and reduce chronic pain
  • Great adjunct to your normal sport and exercise regime.

 

Why do Physio’s at Bureta use Pilates?

Here at Bureta Physio we use clinical Pilates on a daily basis with our patients both in a class and 1-to-1 setting. All our Pilates sessions/ and classes are instructed by qualified Physiotherapists. It is often used in conjunction with other modalities to treat a variety of injuries ranging from knee pain, lower back pain through to neck pain. This is based on current literature that demonstrates the importance of correct movement patterns and advocates the retraining of deep stabilising muscles around the hip, lower back and neck region to biomechanically load the spine and peripheral joints correctly. Check out our class schedule for the best times to suit you, plus we have specific Mens Pilates (MPX for the macho types out there) which is hugely popular.

Who would it benefit?

  • All age ranges, although must be able to get on and off the floor without assistance.
  • Patients with current or previous lower back, hip or neck pain.
  • Patients getting back into exercise.
  • Patients who are currently active but wish to address or prevent ‘niggly’’ injuries.
  • Patients who wish to improve flexibility caused by poor posture, lack of exercise or degenerative changes.
  • Patients who would benefit from relaxation and an improved sense of well-being.

If you feel you would benefit from Pilates classes or you would like to discuss anything further then please do not hesitate to contact the clinic on:

07 5761860 or buretaphysio@xtra.co.nz

Breathing -Its effects on our health, and the basics

How we breathe affects
 our health and wellness.
You can use this exercise to help you develop the relaxed, natural breathing that your body is designed for.

If you practice this exercise regularly, it’ll become a habit. You’ll feel more relaxed and energetic.

Sit in a comfortable chair or lie down to do this exercise at first. As you practice, you’ll be able to do it easily in most situations – while standing, walking, playing sport or sitting at your
desk at work, for example.

Choose a time and place where you won’t be disturbed.

Lie on your back comfortably. It may help to have 
a pillow under your head and knees. You could also sit in a comfortable chair. You may like to close your eyes.
Place one hand on your belly, with your other hand resting by your side.
Gently close your mouth, lips together, and keep your jaw loose.
Breathe in gently through your nose, keeping your upper chest relaxed and not moving. Feel your belly rise and your waist expand as you breathe in. Your breath should be silent and not forced.
Breathe out lightly through your nose, without forcing, keeping your belly relaxed.
Relax and pause at the end of each breath out. Notice how fully you can breathe out.
As you repeat this exercise, concentrate on ‘letting go’
of any tension in your body – especially in your jaw, neck, shoulders and hands.
Repeat these gentle, relaxing breaths as many times as you like but perhaps for a minimum of five or 
six breaths. Then repeat a few times a day, fitting around your usual routine – for example, before you get up in the morning, when you’re relaxing in the evening, and when you get into bed at night.
(If you have trouble breathing through your nose, you may need to see your doctor and get some treatment for that).

There are a number of App’s that can help with this but also the physiotherapists at Bureta can help with breathing retraining

RELAXING MORE DEEPLY

• Lie or sit in a comfortable position.

• Starting with your toes, tighten them and hold for two or three seconds, then relax your toes and let go. Repeat this with your calves, thighs, buttocks, back, shoulders, neck, face and jaw.

• When you’re feeling relaxed
all over, place one hand on your chest and your other hand on your belly at the level of your belly button.

• Notice how you’re breathing: Which part of your body rises and falls as you breathe in and out? Now practice your relaxed breathing technique.