Blog - Page 4 of 5 - Sandhya Coyle

Pilates for backs

Strengthening your core muscles (the muscles that wrap around your lower torso like a corset) is a game changer for long term support of your back and if you want to reduce your back ache you need to learn how to do this safely. It gives you a stronger support system for your back and It helps reduce the risk of further injuries and flare ups.

But what is really important is to find exercises that are not too difficult for you to do.

Strengthening your core is one strategy that will give continued support to the back and in most cases is more important than just stretching.

That’s why I recommend this gentle exercise which is suitable for those with lower back ache, slipped/herniated discs, spinal stenosis, Spondylolisthesis, Ankylosing Spondylitis and more.

This exercise is called knee lifts, give it a try and see how long you can hold it for, if under 40 seconds you could benefit from Pilates.

Too old to start exercising?

Do you think you are too old to change

I have a few questions for you today to reflect on

🤷‍♀️If you think you are too old to change

🤷‍♀️If you think you are too old to learn something new

🤷‍♀️If you think “well what can I expect at my age”

🤷‍♀️If you think it’s too late, i should have started years ago ..

Think again… you are never too old to change or improve your health, fitness and mindset!!

If you are looking to do some short effective movements try out my exercises for older adults:

Simple shoulder exercises for seniors

Foot exercise for seniors

5 Important Tips to Improve your Posture at Work

Some of you are enjoying the perks of working from home, I mean, who doesn’t, right?

Whether you are working from home or working physically in the office, this video is perfect for you. I will be sharing 5 important tips to improve your posture at work.

I hate to be the bearer of bad news but being seated for extended periods of time exposes you to bad posture which not only increases feelings of depression, zap your energy and cuts off your circulation but also puts you at risk of chronic pain, musculoskeletal disorders and injuries. But don’t worry as that’s what I am here for today, watch the video to find out my 5 tips to improve posture at work.

Hit the subscribe button in YouTube and click the notification bell so you get a front row seat to my fresh and upcoming videos!

How Vicky feels much stronger and mobile

There is one common thing I see with people who are struggling with their lower backs and I’m going to show you how you can overcome it.

But first, check out one of my clients, Vicky who struggled with becoming more immobile and taking more pain killers for months, wanting and trying to reduce her back pain.

Anytime she thought about trying a Pilates class she felt very scared, so she tried a Yoga video at home but she didn’t have the strength to keep up, it was too hard for her

It just made her so uncomfortable, she managed to injure herself more until she finally decided to stop doing what wasn’t working…

“ My worries about not being able to keep up were put at ease. Anything I struggled with Sandhya was brilliant giving lots of variations and I feel so much stronger and I’m now more active.”

Vicky struggled not only with lower back pain, but with one of the most common feelings when it comes to exercise:

“I’ve tried everything, how will this be any different??”

And listen, I get it. You’ve tried all the different exercises online, tried going to classes, but they were all too difficult.

All while juggling your already demanding lifestyle.

So OF COURSE it feels like nothing is working.

But one way I help my clients overcome this is by helping them get clear on what their vision is, and what exactly is getting in the way.

Then, focusing on THAT.

Focus on being driven and motivated by your vision for yourself vs. focusing on all the things that haven’t worked.

It comes down to this: LOOKING BACK WILL KEEP YOU STUCK.

So if you want to learn how to create a SOLID and CLEAR game plan that is actually sustainable and fits your needs, as well as the lifestyle you want for yourself…

Then I urge you to contact me to a chat about this

07565 976 129

The results Vicky got are possible for you too! And with me in your corner, you’ll be unstoppable!

Looking forward to hearing from you!

====

Does your back ache from sitting at a desk all day? Maybe it’s time to take a look at your chair? In this video below I share with you my tips to finding the best office chair and the importance of a lumbar support.

https://www.youtube.com/watch?v=URm1A9ZMk04&t=2s

If you know someone else who might benefit from this video, share away!

Why sitting all day can lead to chronic pain

Have you ever been sitting down most of the day and then when you stand up.

Your hips and back, shoulders and neck feel soooo locked up …

YIKES!

If this is something that happens on a regular basis, it can land you in a no-win cycle of aches & pains and maybe even injury.

It goes something like this:

You get aches & pains because your muscles are tight from not moving.
So you end up moving even less, because you have aches & pains.

You can see how over time, this can put some real limits on your lifestyle and even your health!

The good news is that there are some SIMPLE things you can do to break the cycle (and even avoid it in the first place).

Move! Every hour stand up and move around for a few minutes. Set a timer to make this happen. If you’re on a road trip, take a little walk during rest stops.
Stretch. Your hip flexors can get super tight when you sit a lot. This can cause a chain reaction in your other muscles, making them get tighter or weaker. Keeping them flexible now can help you avoid injury in the future.

Be more active. When you’re not sitting, find ways to incorporate movement into your daily routine. Exercise, take regular walks, take the stairs, park farther away, and find excuses to move! Not only will this give those tight muscles a break, it will help keep your metabolism revved!

Try doing these 4 things every day for one week and you’ll be amazed at how much better you feel!

If you want some motivation to get moving join my Pilates or Yoga sessions in Keynsham and on zoom.

It’s week 4 of quarantine/lockdown, how are you doing?

To be honest, I am starting to feel the stress of home isolation quite a bit. The news we see on TV is not getting any better, the kids are becoming more and more restless, the food is running out – leaving home to buy groceries is also stressful thinking we might bring the virus home.

The anxiety could be overwhelming.

So, for the first time in 3 weeks, I went out of the house to get some air (don’t worry, I stayed as far away from other people as possible!).

I did not go far, just walked around our block to stretch my legs and clear my mind.

And I started to think, I may not be alone in feeling mentally distressed about all these.

Outbreaks are proven to affect our mental health

In a survey done in March 2020, 51% of young people here in the United Kingdom reported that this pandemic and the new social distancing measures have made their mental health a bit worse. (Statista, March 2020)

And this holds true for people of all ages, whether infected or not, front liners or otherwise. This time of crisis is causing a toll on the overall mental health of the population that Mental Health UK has issued psychological first aid guidance on their site.

The uncertainty, our lack of control, the threat it poses to the people and things we love – all of these are new to us.

Feeling anxious right now is normal.

But just because it’s normal doesn’t mean we have to resign ourselves to it.

How to fight COVID-19 Anxiety?

Since the lockdown, the majority of us are working from home or have even lost income opportunities. This is bound to have an impact on our mental health. So, what can we do to help ourselves during this time?

Here are some ideas:

Limit your news and social media time.
Write down your thoughts to keep things in perspective. (this helps me a lot even though I’m not a journal person!).
Focus your energy on things you can control (like keeping the house tidy and sanitised or as much as you can!)
Meditate. Meditate. Meditate.
Keep yourself active with a daily exercise routine.

30-minute exercise each day makes all the difference Exercise to avoid anxiety

Our physical and mental health are undeniably linked. And during this time, staying active matters – yes, even if we don’t feel like it.

By staying at home, it’s simpler to just sit on the sofa all day where it’s comfortable and eat unbalanced meals and junk foods. And with this routine, it’s much easier to fall into anxiety and panic attacks.

Studies have proven that exercising daily, even for just 30-minutes, will boost your mood. Regular exercise helps to ease depression and anxiety by releasing feel-good endorphins and allows you to take your mind off worries.

So, today, I want to share with you an exercise kit to get you away from the cycle of negative thoughts and unhealthy lifestyles.

Let’s get you off the sofa and start moving, shall we?

Contact me to get my FREE Pilates and Yoga kit today.

Here’s what you can expect,

Exercises can be done at home, no equipment needed
Don’t worry if you have not tried Pilates or Yoga before, routines provided are easy to follow.
We will get you started on meditating. Even if you think you can’t meditate!
We will build your physical and mental strength to cope with everyday stress.
10 minutes of strengthening exercise focussed on reducing back ache.
10 minute of stretching focussed on stretching out tight muscles from sitting down too much.
10 minutes of meditation practice suitable for the complete beginner!

I know these trying times are hard. And it’s harder when so much happens in the world and none of it is within our control.

But I hope this exercise kit can help ease your worries, even for a bit.

If you’re not sure how you can follow the routines on your own and feel like you need more guidance, feel free to send me a message saying more help please.

I will be happy to guide you through it, just send me an email at info@yogakeynsham.com

I am excited to hear from you.

How can you look after your back when you can’t get to an Osteopath, Chiropractor, Masseuse or an exercise class?

That’s a regular thought that goes through many of my clients heads!

Truth? You can help yourself without going out of the house by exercising.

Now…hear me out for a minute. Many of us know that moving is super important but did you know that our body features a fascia membrane that surrounds our muscles and is like several layers of clingfilm, and if we do not move regularly the fascia gets tighter and thicker and we become more and more stiff.

In addition to the above, the muscles become shorter and tighter from reduced movement. If we don’t stretch our muscles this can lead to injuries from everyday movements such as reaching to put your socks on, making your bed, or getting up and down from a chair! So moving regularly and stretching is most important to daily life.

But where do you start and how do you get motivated? I understand that getting motivated to do anything for yourself can be challenging and during a pandemic, it can be equally HARD and I don’t want you to do this alone.

Which is why I’ve decided to share with you the exercises I used to take control over my back.

The truth is, most clients I work with have back issues and also a weak core. But how do you know if this is the case for you? Try out for yourself. Try my knee lifts exercise and time how long you can hold it for if, under 50 seconds, your back issues could also be from a weak core.

If this is the case then I can help you. My core was weak too, I had my appendix out when I was 10 and now looking back I think a lot of my issues came from that time. If we can fix the underlying issues of back issues then we can begin to reduce the effects that bad backs have on our lives! Pretty cool, right?

After explaining this concept to hundreds of clients and seeing lightbulb after lightbulb go off, I decided to put together this 2 week programme to tackle back issues without leaving you wondering what exercises might not be right for you and your back.

In it, I share with you my 3 steps to start your back healing journey and it includes:

✅Printable illustrated practice sheets showing you the specific exercises to do.

✅Instructional guided videos showing you how to exercise effectively and safely

✅Printable Progress diary so that you can see the progress you are making

✅Guided weekly step to step plan to follow and keep you on track.

If you think this is something you want to find out more about it, please reply with “me please”.

Follow my Facebook Page
or join my Facebook Group to learn more.
Or schedule a call with me and we can discuss what you need and how I can help you.

COVID-19 Response

It’s week 4 of quarantine/lockdown, how are you doing?

The anxiety could be overwhelming.

So, for the first time in 3 weeks, I went out of the house to get some air (don’t worry, I stayed as far away from other people as possible!).

I did not go far, just walked around our block to stretch my legs and clear my mind.

And I started to think, I may not be alone in feeling mentally distressed about all these.

Outbreaks are proven to affect our mental health

The uncertainty, our lack of control, the threat it poses to the people and things we love – all of these are new to us.

Feeling anxious right now is normal.

How to fight COVID-19 Anxiety?

Here are some ideas:

Limit your news and social media time.
Write down your thoughts to keep things in perspective. (this helps me a lot even though I’m not a journal person!).
Focus your energy on things you can control (like keeping the house tidy and sanitised or as much as you can!)
Meditate. Meditate. Meditate.
Keep yourself active with a daily exercise routine.

30-minute exercise each day makes all the difference

Our physical and mental health are undeniably linked. And during this time, staying active matters – yes, even if we don’t feel like it.

So, today, I want to share with you an exercise kit to get you away from the cycle of negative thoughts and unhealthy lifestyles.

Let’s get you off the sofa and start moving, shall we?

Here’s what you can expect,

Exercises can be done at home, no equipment needed
Don’t worry if you have not tried Pilates or Yoga before, routines provided are easy to follow.
We will get you started on meditating. Even if you think you can’t meditate!
We will build your physical and mental strength to cope with everyday stress.
10 minutes of strengthening exercise focussed on reducing back ache.
10 minute of stretching focussed on stretching out tight muscles from sitting down too much.
10 minutes of meditation practice suitable for the complete beginner!

I know these trying times are hard. And it’s harder when so much happens in the world and none of it is within our control.

But I hope this exercise kit can help ease your worries, even for a bit.

If you’re not sure how you can follow the routines on your own and feel like you need more guidance, feel free to send me a message saying more help please.

I will be happy to guide you through it, just send me an email at info@yogakeynsham.com

I am excited to hear from you.

Follow my Facebook Page
or join my Facebook Group to learn more.
Or schedule a call with me and we can discuss what you need and how I can help you.

How I Make the Most Out of Being Indoors?

Focus only on what you can control.

Panicking is never an answer to anything. It will only cloud your judgment and get in the way of living your life the best you can.

I already come to terms that the effect of COVID-19 on my family and business will be immense.

So, I take things one step at a time.

I focus on what is under my control rather than what I cannot control. Take concrete steps to follow precautionary measures and recommendations by the government as I stated in my last email.

Practicing these recommendations means I am already doing my part to help keep myself, my family and the rest of the world safe.

Avoid heavy consumption of news and social media.

I know we have to be alert about what’s happening to our country and the rest of the world. But too much exposure to news and social media can only increase our distress and anxiety.

So, keep yourself informed and follow reputable sources only. Be cautious about fake news and stop sharing every bit of information you come across.

And at all costs, avoid arguing with others online. We’re all in this together.

Establish a regular routine at home.

I know we are not used to having too much time in our hands. But having a regular routine works best to stay productive and have a sense of purpose.

Set aside time to do things that you love.

Or remember those things you have been putting off for a while because you lack the time? NOW is the perfect time to do it.

Learn a new skill, take up a new hobby, try a recipe – whatever works and will make you feel good and your mind occupied.

Exercise and keep moving!

Staying at home is not an excuse to be sluggish. Make it a point to get enough exercise every day to boost your immune system.

No equipment? Not sure which exercise is for you?

There are a lot of exercises that don’t require equipment or machine and can be found online. All you need is your willing body and if you haven’t done much exercise before perhaps start with Pilates or Yoga as these are low impact so not as strenuous as others.

If you want to learn about it, give me a heads up and we can talk about online classes that will work for you.

Click here if you want to schedule a call with me.

Focus on your healing.

Take this time to focus on your healing and recovery – be it a mental struggle or physical pain that has been bothering you for a long time. Going out for treatments may not be an option for now, but how about trying online classes to ease your pain?

If lower back pain has been bothering you or if you just want to quiet your mind through yoga, let me help you with that.

Follow my Facebook Page
or join my Facebook Group to learn more.
Or schedule a call with me and we can discuss what you need and how I can help you.

Click here to schedule a yoga online session or Pilates for back pain call with me.

Would you consider your mind healthy?

We all know the benefits of physical exercise but what about mental exercise? Meditation is an excellent way to exercise the brain. Meditation helps strengthen the mind’s ability to be aware of and focus thoughts.

Studies show how meditation may reduce blood pressure, anxiety, depression and insomnia.

For me 10 to 15 minutes a day meditation is perfect. Consistency is the key.

Have you tried meditation? And if so what are your blocks to trying it?