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Should I Do Stretches for Lower Back Pain?

If you suffer from lower back pain, you’re definitely not alone.

In fact, experts estimate that up to 80% of the population will experience lower back pain at some point in their lives. Back pain can affect people of all ages, and it’s the third most common reason for visits to the doctor.  

 

The good news is, most cases of lower back pain are acute: short-term back pain that may only last a few days to a few weeks. With proper self-care, this type of back pain can resolve on its own. Certain exercises can even ease that pain and help you start feeling better. 

 

Causes of Lower Back Pain

 

Lower back pain can feel different from everyone. It may feel like a dull, constant ache, or a sudden sharp pain. 

 

Most acute low back pain is mechanical in nature. That means the components of the lower back — the spine, muscles, intervertebral discs, and nerves — have been disrupted. When they don’t fit together or move...

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3 Tips to Help Heal a Sprained Ankle

You took an iffy step off a curb or overextended yourself on your recent run, and now you have a sprained ankle. With a couple of weeks of rest, you’ll be as good as new… right?

 

Unfortunately, sprained ankles rarely work out that way in real life. With many sprained ankles, people tend to cut the rest time short and then continue to injure themselves when they get back to regular activity. Worse, many people underestimate the damage done to their ankle: maybe it’s a tendon injury, or maybe you’ve got a broken bone!. Not understanding the extent of your actual injury can make recovery that much harder. 

 

That’s why it’s important to understand how a sprained ankle is never “just” a sprained ankle, and what you can do to help your body recover properly.

 

How your body compensates for injuries

 

Our bodies are created to keep moving forward, and with that comes a whole lot of compensation patterns. 

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Pilates Barre Classes Are Good For Your Heart

February is Healthy Heart Month, so we want to share how our Barre classes are an exciting way to improve your cardiovascular health.

According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the United States! It’s our job to take care of our hearts. As Joseph Pilates said: 

 

“Not only is health a normal condition, but it is our duty not only to attain it but to maintain it.”

 

And of course, he was right! Barre classes are not just for ballerinas anymore; here’s how taking a Barre class can contribute to your overall cardio wellness.

 

Why Are Barre Classes Good For Your Heart? 

The aerobic emphasis of Barre elevates your heart rate and keeps it there for an extended period of time. This improves circulation and lowers your blood pressure. Plus, Barre classes will improve your aerobic fitness, making your body more efficient and able to deal with stressors...

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Achieve Your Goals With An Accountability Partner

You’ve set a goal, and now you actually need to achieve it!

Hard work and self-discipline are essential ingredients, of course, but to really supercharge your success, grab a buddy. According to the American Society of Training and Development (ASTD), goal-seekers who have an accountability partner are 65% more likely to complete a task – and 95% of those will achieve greater success compared to those who go it alone!

 

What Is An Accountability Partner?

 

Achieve Success with an Accountability Partner

 

Simply put, it’s someone who helps you to keep the commitment to your goal. This could take many different forms, from an active role like coaching, training, or teaching, to a role more in the background like friends or family, who can provide support when you need it most.

 

Starting with an accountability partner is really easy! All it takes to start is sharing your goal with them. Just telling your goal to someone is the beginning of your commitment –...

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The 12 Days of Pilates Challenge

This year we wanted to test your core strength with a fun Pilates challenge!

For every day between December 25th and New Years you’ll have a different Pilates movement to do.

 

Whether your goal is to lose a little holiday weightstand up straighter, or get a head start on your New Year resolutions, this is a fun 12 days of Pilates Holiday challenge!

 

We’ve also made it into a handy PDF guide so you can print it out! Pop it on your fridge or the room in the house you do your Pilates as a reminder.

 

 
Download The Free PDF HERE!

Day 1 – The Hundred

 

Start off your Pilates challenge with a classic. Designed to increase circulation and oxygen throughout the body, the Hundred has plenty of variations to make the movement easier or harder.

 

To perform the Hundred you should:

  1. Lie on your back, inhale and lift...
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The Ultimate Holiday Health Guide

Staying healthy over the holidays can be a challenge for even the best of us.

Balancing family, traditions, and our own mental and physical health can take its toll. At Pilates in the Grove, we don’t just stop at the physical. So we wanted to give you the ultimate holiday health guide for your complete wellness this holiday. 

 

Pilates Supports Mental Health

 

Holiday Health Focus: Mental Health

The holidays can be positive and negative on our mental health so it’s important to listen to our own needs. Here are a few ways you can avoid being overwhelmed!

 

Take a Breath

Feeling tense or stressed? Breathing exercises can help you stay calm and truly enjoy the day. Of course, Pilates has mental health benefits. But if you don’t have time for a full session, then just being mindful of your breathing is a great way to relax and put yourself in a better mindset. 

 

It’s Okay to Say No

For those who are stressed or anxious and get triggered over the holidays, it...

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Inside Our Active Aging Workshop

In November we held our Active Aging workshop at our South Miami studio alongside a panel of experts.

We wanted to help over 60s be fearless about getting older by giving them the knowledge they need to succeed with an active lifestyle.

 

Experts Share Tips At Our Active Aging Workshop

 

We care about our community and many don’t realize how a few simple changes can transform their formative years so they can stay active and healthy for much longer! Knowledge is power and we covered a variety of different topics that all contribute to better all-round health and wellness as we age. Including: 

 

Nutrition

Joined by nutritionist and dietitian, Carla RD, CDE, we not only discussed the importance of nutrition as we age but the types of food that are most beneficial when we get to 60 and beyond.

 

Small diet changes can make a huge difference to our wellbeing, and can even have an impact on preventing injury during a fall. Carla also shared her tips and tricks for portion sizes as well as some easy...

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Mobility for Low Back Pain

If you’ve ever found yourself suffering from some form of back pain, you are certainly not alone.

In industrialized countries, there are 60-70% incidence rate for non-specific low back pain according to World Health Organization. For many, they may feel that their back pain resolves itself for a short while, only to return again. For others, masking the pain with medications seems like the only option. But did you know that movement might just be your answer?

 

What Causes Low Back Pain?

 

In acute cases, meaning there is a new injury, the body will try to protect itself by starting an inflammatory process. Let’s use the ankle joint as an example. If you sprain your ankle out on a run, you’ll notice that it gets hot and swells up. This inflammation limits the movement you have in your ankle for a short period of time as a natural protection mechanism. As healing begins, the swelling goes down allowing you to gain motion back and walk without limping. But...

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Pilates for Tight Hamstrings

“My hamstrings are so tight” is one of the most common complaints we hear from clients.

It is estimated that Americans spend an average of 12 hours per day sitting. With the amount of time most people remain sedentary rising every year it is no wonder more and more people are suffering from stiff and achy leg muscles.  We have had great results with clients practicing Pilates for tight hamstrings.

 

The Problem with Tight Hamstrings:

 

The hamstring muscle group is comprised of three long muscles that run from your pelvis behind your leg and attach to your shin bone below your knee. Their primary action is to bend the knee, but they also extend the hip as well.

 

Because of their attachment to the pelvis, hamstring tightness is commonly linked to low back pain. If they pull at their insertion site at the knee they can also cause knee pain.

 

How Pilates Can Help Tight Hamstrings:

 

While basic hamstring stretches often do little to...

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Does Pilates Help with Osteoporosis?

Studies suggest that approximately one in two women and up to one in four men age 50 and older will break a bone due to osteoporosis, according to the National Osteoporosis Foundation.

With over 50 million Americans suffering from low bone mass it is no wonder treating osteoporosis successfully has been at the forefront of the medical community over the last 5 years. One of the most common questions I get from new clients is “Does Pilates help with Osteoporosis?” There are quite a few Pilates exercises that specifically help with Osteoporosis!

 

If you have been diagnosed with low bone density or know someone who has you’ve probably heard that weight-bearing exercises — such as walking — can help reduce the risk of a broken bone when you have osteoporosis. But you shouldn’t overlook Pilates as a potential bone-stimulating regimen for those needing to boost their bone density.

 

What Type of Pilates is Best?

 

Not just any...

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