Pilates online Archives - Sandhya Coyle

Pilates for Backs online course

Calling people with lower back ache!
Do you find that after sitting down for most of the day and your back feels stiff and achy?
Do you feel you should make an effort to move or do some type of exercise but never get around to it?

Most of us sit for our work, we eat sitting down, and to be honest all we want to do when we come home from work is plop down on the couch for a Netflix marathon until bedtime!! ‍‍‍‍ Does this sound like you?

If it does and you want to get moving, why not join my 5 day Beginners Pilates and Relaxation programme – starting soon.

You will learn:

How to stretch out tight muscles so that you don’t feel like you are as stiff as a board.

Highly effective ways to strengthen the core muscles so that the back feels stronger and more supported.

A relaxation technique to help you when you feel you can’t cope.

Testimonials

I just want to say that your classes have enabled me to turn down surgical intervention for my back! I am without the constant pain that I was experiencing over a long period of time. So, thank you! Christine

My back has been pretty amazing, I have been doing the exercises pretty much every evening (I have missed the odd one here and there) my back has held up great it hasn’t broken down at all since I came to meet you!!

Having suffered with a bad back for many years, I had tried various sports massages and chiropractors which seemed to work for a short period of time (between a week and a couple of months) before my back would break down again.

Thinking I would never be able to get my pain under control I found Sandhya’s details online and thought I would reach out.

Sandhya quickly identified I had a weak core which was the cause of my issue, she gave me some easy exercises to do which I did religiously every day (they took about 10 minutes) since session my back has been much improved i have had no issues what so ever, the improvement is incredible.

I try and do them twice a day, but obviously doesn’t always work out that way. You’ve made a big difference to my quality of life and cannot thank you enough.

thanks again for helping me out with my back- it’s cliched, but I really do feel like a new man. I’ve even managed to start running again, something the consultant said I probably wouldn’t be able to do again without significant pain!! David N.

Want to find out how Pilates can help your back? Get in touch with me here

Back pain

Is back pain getting in the way of your favourite activities? A sport, perhaps? Or just being able to enjoy yourself as a young parent?

Today, I want to share the good news with you.

It is possible to live the life you deserve.

I was able to do it. And my client, Nick, is starting to live his life in his own terms too. Let me tell you his story.

Nick felt like an old man in his early 40s.

Nick is only forty years old but already feels like he’s in his 70’s. He has been enduring pain and discomfort on his lower back and at the back of his legs and knees for as long as he can remember.

In the last 3 years, the pain became more regular – putting Nick in constant episodes of pain. He barely plays golf anymore, a sport he loved doing every other day. Then the final straw came when he realised he couldn’t enjoy playing with his two-year-old kid or function properly at work.

Can you relate to this at all?

If yes, try out a trial session with me today all you need to do is visit my website and click book now.

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.

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.