Free Pilates Method Exercises

Developed by Joseph Pilates, the Pilates Method is a form of exercise that targets the powerhouse of the body – the abdominal, lower back and buttocks which allow the rest of the body to move freely. However, there is much to Pilates than its being a form of exercise. It is a series of controlled movements that promote strength and flexibility.

There are more than 500 exercises involved in Pilates. All of these exercises are developed and maintained to strengthen and condition the body. Today, these exercises are disclosed to the public and so the secret of Pilates is revealed.

Now, if you are one of those who are looking for free Pilates Method exercise information, I have here a simple collection of free Pilates Method exercises that cover the core principles of the Pilates approach. Note the following for you might perform these free Pilates Method exercises one of these days:

Breathing and Hollowing

The most basic free Pilates Method exercises actually teach you how to use the deepest abdominal muscles, the transverse. The transverse is the muscle that will pull the belly contents in. To train this muscle, the best way is to breath. On the other hand, the hollowing is the transverse abdominals deflating the belly in. It must initiate in every Pilates exercise first. So to start, lie on the back with your legs bend. The hands are placed one inch below the navel on both sides. In this free Pilates method exercise, simply inhale and exhale using your breath, and hollow by sinking your belly towards the sacrum.

Thigh Lift

To start with this free Pilates method exercise, simply lie on the back with parallel legs bent and feet in the floor. Place your hands on the femoral folds. Then, inhale and breathe wide into the back body. Exhale to deflate your abdominals in and lift the bent right leg. Inhale and lower the right thigh back to its original position. Then, exhale with a hollow and lift the bent left thigh up to 90 degrees, and repeat for three more sets. Advance, hollow and lift both bent legs up and repeat three more times.

Spinal Flexion

This free Pilate Method exercise is the crunch in traditional exercises. To start with this free Pilates method exercise, you lie on the back with parallel legs bent. Lace the hands behind the head. Inhale and feel the lower ribs broaden and lengthen on the floor with breath. Exhale, hollow and sink the lower ribs into the floor as the head floats off the floor. Then, return the spine back to the floor by matching the length of the front ribs to the back ribs. Repeat three more times.


Bridging is a free Pilates Method exercise that involves the use of legs to lift the pelvis. In this free Pilates Method exercise, the legs lift faster than the tailbone. One should feel the spine lift as one section.


Here is rotation which involves free Pilates Method exercises like the mat exercise, the saw and the corkscrew. These exercises use the obliques. All you need to do is to lie on the back with knees bent and feet in parallel. Place the hands in front of the pelvis. Then, inhale and gently drop the knees to the right. Exhale, hollow and engage the left internal obliques to rotate the pelvis to the original position. Inhale and gently drop the knees to the left. Then, repeat the second movement. You can do this free Pilates Method exercise for four more sets.

What Athletes Can Do To Deal With Sports Injuries Better

A sports injury is generally an accident that strikes an athlete while participating in any sports activity. There are usually two types: overuse injuries and acute traumatic injuries.

As the term suggests, an overuse injury is triggered by the overuse of a particular part of the body due to repetitive activity. Examples consist of the ߦtennis elbowߦ and the ߦrunnerߦs kneeߦ. It can also occur while doing low impact exercises such as doing Pilates in Melbourne with no guidance and poor technique.

Unlike overuse injuries that occur over an amount of time, severe, distressing injuries, on the other hand, are generally outcomes of a single blow or impact to the body. Pressures, fractures, and lacerations are some examples of a severe, distressing injury, which is commonly experienced by professional athletes participating in rough or contact sports.

So what can you do about it?

Whether it is a mild injury or a serious one, sports injuries in Melbourne can still prove to be a problem to a professional athlete. A professional athlete suffering from a sports-related injury, mild or extreme, should seek sports injury treatment right away if he wants to get back into the video game as soon as possible. So, how should sports injuries be handled?

See an expert

It is common for some athletes to mistake an overuse injury for soreness. The latter is merely momentary while the former typically become worse if left untreated. If you identify that you are indeed injured, look for sports injury treatment from a physician right away. By doing this, the level of your injury can be determined, and suitable treatment can then be administered.

Get a good rest

Sports-related injuries can likewise cause a psychological blow. Professional athletes typically go through a variety of feelings (rejection, anger, and anxiety) when they recognise that they have to take a break from, or even worse gave up, the sport due to an injury. Great rest and a healthy, favourable attitude can do wonders.

Stay fit

If you are encouraged by your physician to obtain an excellent rest, it does not always imply that you must be immobile. With your medical professionalߦs approval, you can modify your activities and engage in strength training to assist move along the healing process.

Go through physical rehab

If your health expert recommends that you go through physical rehab, maintain a positive mindset. A trainer or a physiotherapist will be directing you all throughout the rehab procedure to make sure that the injured body part returns to its functional state.

Regardless if itߦs a small or significant injury you are experiencing, look for sports injury treatment Cabarita beach right away. If you follow the above actions while preserving a winning attitude, you will be back in the game in no time.

A Quick Comparison of Conventional Medicines and Alternative Medicines


The term ߦconventional medicineߦ refers to medicine practiced by medical doctors and doctors of osteopath. Alternative medicine is a system of theory and practice used by many individual cultures around the world. There are several differences in conventional and alternative medicines, but there are some practitioners that use them together.

Promoting Good Health

The emphasis in alternative medicine is good health and prevention of disease. With alternative medicine, an individual is using natural remedies to build up the immune system to fight off infection and diseases. Each person is treated as an individual. Then, a specialized treatment is used for their needs. Through extensive questioning and diagnostic tools, the practitioner works to determine the cause of health problems. If there are underlying factors influencing your health, they will work to find the problem. Instead of using the same treatment on everyone with a common symptom, they try to find the hidden cause and treat it.

Different Methods

There are several different kinds of alternative medicines: homeopath, osteopath, chiropractic, herbal medicine, massage and acupuncture. Alternative medicine practitioners usually have a quality education with degree-level exams and monitored evaluation. Other therapies not as common are reflexology and aromatherapy, which use less invasive methods. These are more independent practitioners sometimes using methods developed on their own.

The purpose is to stimulate the bodyߦs healing process. Instead of trying to rid the body of a disease or symptom, the whole body is treated, and the cause is addressed. That is why a whole regimen is sometimes prescribed. This could be dietary changes, exercises, and an herbal remedy. By treating the cause, you have more chance of a complete cure. In most cases, these treatments are not as costly as conventional medicines.

Widely Used

Many companies offer alternative medicine in their healthcare packages. In recent years, Americans have spent billions of dollars on unconventional medicine, doctorߦs visits, and herbal remedies. As a result, many drug stores and chain stores are stocking natural remedies.

Conventional Treatments

In conventional medicine, the symptoms are attacked aggressively with surgery and drugs. Instead of the whole body being considered at one time, each organ is attended separately. Medical schools are divided into organ specific departments where the organs are learned about separately, and are not taught as being related to each other. This works fine for emergency and trauma treatments, but does not promote better health over all.

The treatments used in conventional medicine are the result of scientific research and successful results. Many doctors are convinced that these are the best for their patients. But in most cases, they will treat everyone with the same treatment when they could have different factors affecting their health. Many doctors specialize in one area and only know that one field well.

Using Both Methods

Some doctors use alternative medicine in a complimentary manner along with their conventional treatments. Several medical schools and renowned hospitals are offering courses and clinics using alternative medicines. This is also common in the United Kingdom and Europe.

Most people assume that only the latest high-tech treatments will be affective, but sometimes these are not as tried and proven as the old time remedies passed down over the years. The best thing to do is gather as much information as you can before you make a judgment. Many times people are skeptical or fearful because they do not know the facts.

Being Prepared

Though our bodies are very resilient and have the amazing ability to heal their selves, there are times that we will need help. It is best to be informed about both conventional and alternative medicines when the time comes to make a choice.

Back Pain Remedies

Those twinges that come every now and then are not a respecter of nationality, position or age. They hear nobody and know nobody. They just come right in at anytime that they desire even to the point of ruining your own precious life.

Cathy Wong, a licensed naturopathic physician, shares fifteen back pain remedies. However, she advised that at the moment you feel the ache, the primary step is to be properly assessed by your care provider. There are some medications that may suit one individual but not for you. The best way to know is to approach your doctor for consultation. Here are some of those remedies:

* Capsaicin Cream
An active ingredient in chili peppers, capsaicin cream when applied to the skin provides an analgesic effect as it reduces the substance P, a neurochemical that transmits pain. You may remember that analgesic is one of the many back pain remedies. A typical dosage is only about 0.025% four times a day. If possible, wear gloves when rubbing it to any part of your body.

* Vitamin D
Found in fish with small bones, vitamin can also be obtained from fortified milk, cereal grains and sunlight exposure. However, it has its own risks such as darker pigmented skin and digestive disorders. The utilization of glucocorticoid medications can be helpful for conditions like lung diseases and allergy irritations. For those who are advanced in years, there should just be minimal sunlight contact.

* Music Therapy
Truly one of the low cost back pain remedies, music therapy is not that soothing to the ears but it takes away depression and anxiety caused by sciatica. It has an immediate effect in the reducing the sore although, the aftermaths were not that astounding.

* Willow Bark
The part of a salix alba tree has been discovered to have properties that can relieve aches. The ingredient called salicin, found in a willow bark, is transformed inside the body to salicylic acid- believed to be the active compound that eases pain and inflammation.

* Bowen Rehabilitation
A type of gentle bodywork, Bowen rehabilitation has been developed by an Australian osteopath, Tom Bowen. This is one of the back pain remedies that has been widely recognized in Europe and has been gaining popularity in North America. Specialists use a series of moves by their fingers and thumbs. It typically involves the specialist pulling the skin loosed apart from the muscle by putting in pressure and immediately releasing the tension.

* Alexander Technique
Teaching people to improve their posture and eliminate bad habits, the Alexander technique stresses the importance of choosing a healthy lifestyle. It was created by an Australian actor, Frederick Matthias Alexander. He learned how to correct croakiness in his voice by not slouching and just standing tall.