NEWSLETTER. The Practice 2019 TERM DATES & FEES. mat & spring training. pilates open day Jan 19th 1pm-2.45

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1 IN THIS SUMMER ISSUE pilates open day Jan 19th 1pm-2.45 mat & spring training 2019 TERM DATES & FEES NEWSLETTER The Practice When life is smooth sailing and everything is ticking along nicely we can easily take for granted the good things in our lives as a given. When life turns chaotic as it inevitably does and throws us curved balls be it health or family problems, financial changes or loss of loved ones as examples it is so helpful to have a practice like Pilates that brings a routine or regularity, something consistently reassuring amid the chaos. It gives us that mini break of mind/body well-being that helps us to recalibrate and bring us back onto an even keel. At this time of year especially, when many of us feel overwhelmed by the extra stress the obligations of Christmas and the end of the year place on us, Pilates can take our brain waves out of the beta and into the (calmer) alpha state. This can make us kinder to ourselves and to others around us who may also be struggling to cope. I ve learned over my years of teaching the great value many of our students place on their regular practice, I hope you can make time for it over the next two weeks, and also take advantage of the classes on offer this year over the holiday break. And return in the new year looking forward to re-establishing your practice.

2 STUDIO NEWS Holiday Mat classes Because of the long break between terms this year we are offering 2 weekly Mat Classes. Bookings and payment must be made before the end of this term, the classes will run subject to enrolments and are non refundable for planning purposes. On Wednesday evening at 7pm Sarah is teaching on the 9th, 16th, 23rd and 30th of January. On Saturdays at 9-10am Maren is teaching on the 5th, 12th, 19th and 26th of January. To enrol please contact Kate, classes are $15 each. holiday spring studio classes & private training Please confirm and pay for these classes before the end of this term, I am on leave over January. -Maren and Sarah will be teaching their clients as as usual during January -Tania is teaching clients 3 days during January Thursday 3rd, Tuesday 8th, Wednesday 16th January open Day for spring training classes This is a great opportunity for those of you who are curious about equipment training and to experience what we have to offer you. Please contact Tania to book your place.

3 TERM 4 FINISHES SATURDAY DECEMBER 22ND Term 1 DATES & FEES 2019 This year we are starting later because of the 2 public holidays at the beginning of Feb Term 1 Thursday 7th Feb - Saturday 13th April If you are enrolled in Monday, Tuesday and Wednesday classes your Term fee is $135 for 9 weeks If you are enrolled in Thursday, Friday or Saturday classes your Term fee is $150 for 10 weeks Stretch and Relax Class Monday $117 casual $16 Casual Pilates classes $20 *Please let me know your intentions for the new year before the end of this term, so I know where I have spaces to include new students who are waiting to begin.

4 workshops, workshops.workshops.. Finding your balance Sunday, 31st March, 3pm- 4:30pm Client Workshops 2019 Booking required: or Places available: 12 Cost: $60 per workshop. Includes tuition and a manual. The benefits of improved balance include: * Faster reaction time. You can recover your balance before you fall. * Improved coordination to help prevent falls. * More muscle and stronger bones. * Better brain function. When a toddler or child falls, they usually shake it off and keep moving. But when an older adult falls, there are often consequences. Happy Hips Workshop Friday, 24th May, 6pm-7:30pm Are you feeling stiff and immobile in your hips? Learn how to increase your flexibility and strength. Strong flexible hips will improve your quality of life. The Bees Knees Friday, 16th August, 6pm-7:30pm Achy creaky knees? Come and find out how to improve your knee alignment, flexibility and strength. Put a smile on your dial Friday, 13th September, 6pm-7:30pm Face tension can contribute to poor breathing. It can also reduce your abdominals strength and influence your posture. Regular face muscle workouts can also improve appearance and voice quality. Shoulders back or not? Friday, 1st November, 6pm-7:30pm Improve your shoulder placement, strength and flexibility. Learn why your mother s advise to: Stand up straight. Shoulders back was not good advise. In fact it may be contributing to your neck and shoulder discomfort.

5 CHRISTMAS FUNDRAISER RAFFLE FOR THE NELSON TASMAN HOSPICE THANK YOU TO THOSE WHO HAVE ALREADY BOUGHT TICKETS, THERE IS STILL TIME TO BUY YOURS AND BE IN TO WIN A GREAT PILATES PRIZE WIN YOUR TERM FEE, A FOAM ROLLER, 3 SPIKY BALLS & AN OVER-BALL!! TICKETS DRAWN SATURDAY 22ND DEC THANK YOU FOR YOUR SUPPORT GIFT VOUCHERS Make wonderful thoughtful presents, if there is someone in your life who you know will benefit from a Pilates practise this is the perfect way to get them started, vouchers can be issued to the value of your choice and are available at reception now.

6 socks, shoes and absence A reminder as we go into the summer term of the studio policy of socks on the mats, this is a health and safety requirement. If you prefer to exercise without socks (I know I do!) please bring a yoga mat to overlay the studio mats. An earthquake earlier this term prompted one of our students to suggest everyone leaves their shoes in the reception area for Mat classes in case of evacuation. Through her experience of the Christchurch earthquakes it is the broken glass out on the street that is a real hazard. I really appreciate the effort many of you make to let me know if you will be absent from your class, this allows other students who are looking to catch up a class the opportunity to take the empty space, and is reciprocal. If at all possible I would appreciate 24 hrs notice as txting an hour before your class to too late notice to fill the place. We are hoping to get an online booking system in place for the Spring Training Studio early next year, the Mat class system will remain the same at this stage. Natural footgear Below is a website link I often give to students who are struggling with sore feet. It is a wonderful practical educational resource for anyone who has feet! Perhaps a good thing to spend some time on over the summer break..give your feet some love. Thank you to all our wonderful students you make our work a pleasure. We wish you a very happy and relaxing holiday season, and encourage you to make the most of the warm weather and get outdoors.we look forward to seeing you after the break refreshed and ready to take to the mat! Thank you to my lovely teachers, Tania, Dave, Maren and Sarah I receive lovely feedback on you all and your wonderful teaching is appreciated. Please remember to let me know your intentions for the upcoming term. Merry Christmas, Kate

7 What is lumber stenosis and how can Pilates be helpful? By Maren Fritsche, Pilates Instructor and Physiotherapist Spinal stenosis is a narrowing of the spaces within your spine, (spinal canal and/ or facet joints) which can put pressure on the nerves that travel through the spine. This results in back pain and often also pain down the legs. Spinal stenosis commonly occurs in segments of the lower back and the neck. The stenosis or narrowing of the spinal canal is often the result of degenerative conditions such as osteoarthritis and/or degenerative spondylolisthesis. Degeneration of the facet joints cause them to thicken and can also cause bony spurs to develop. Degeneration of the discs can also occur. These can both cause narrowing around the space where the nerves exit (nerve roots) and centrally at the spinal cord. This is what is referred to as spinal stenosis. Symptoms might be pain down the legs - often bilaterally but not always (depending on where in the spine the narrowing happens). The symptoms of lumbar stenosis generally develop slowly over time (most patients are over 50) and symptoms may come and go. Standing and walking (extension in the lumber spine) usually provokes pain while sitting down or bending forward (flexion in the lumber spine) reduces or even stops the pain. Lying on the side is often reported as more comfortable than lying on the back (permitting lumbar flexion). Extension means more pressure on the nerves as the dimension of the spinal canal and facet joints decreases naturally anyway, while the space for the nerves increases during flexion. Relief with sitting contrasts with most nonspecific low back pain, which is commonly exacerbated by prolonged sitting and such movements as bending forward. People with stenosis in the lower back often end up compensating by standing and walking with bent knees and flexed hips so they are able to keep the lumber spine in a round, flexed position. A very round upper body and thoracic spine as well as a protraction of the head (forward head) is the result. Diagnosing Lumbar Spine Stenosis:If you experience numbness, tingling, burning and/or weakness and severe leg pain make sure you get assessed by a doctor.there are problems other than lumbar stenosis that may cause these symptoms. Should you be doing Pilates? The answer is yes.alongside your treatment, which may include physiotherapy and injections (dealing with inflammation).pilates can help to free up the space with

8 specific exercises so the nerves are able to pass more freely through the canal and to unload the spine. It is important to mobilise the nerves through gentle movements. After finding out about my client's range of motion, I tailor an individual programme to their needs. This is why you get the most out of training choosing one-on-one sessions. Using the equipment is very beneficial as it offers support and challenges in the same way. The programme includes: spinal mobility and lumbar flexion exercises hip mobility exercises hip strengthening core strengthening thoracic extension self-mobilisation stretching exercises lumbar rotation exercises Pilates and movement in general can be beneficial but remember that sometimes if exercising and injections aren t helping, it is worthwhile to consider talking to a spinal surgeon. The cat on all fours is a good example of creating some mobility and length in the lower back as well as activating the core muscles. It feels great. Try it yourself! Kneel on your hands and knees Inhale to prepare Exhale, draw your belly button towards your spine. Tilt your pelvis and round your back. Keep your belly tight, inhale, and hold the position for one second. Exhale and return to the starting positing. Avoid arching your back on the return movement. I wish you all a very merry Christmas and a happy and healthy 2019! Thanks, Maren

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