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The Importance of Working Safely (Part 2)

Injuries can happen anytime – getting out of bed, walking along the pavement, even standing still, but are more likely when exercising. This blog is a continuation on the importance of working safely. If you missed Part 1, you can retrieve it from the archived blogs. One thing that is worth noting is that many injuries develop gradually over years, and can be due to over-use, over-stretching and/or mis-alignment. In class I am there is to guide, supervise and assist; home practice is very beneficial, and following a few basic guidelines will help you stay injury free. Warm Up – this is important prior to any physical activity. Basic breathing, stretching and mobilisations help prepare your body for more challenging stuff. Don’t forget to give your mind...

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Transverse (Lower) Abdominals

This blog is the result of a question that came up inclass recently – 'Is it possible to reactivate and strengthen the lower abdominals following surgery such as a caesarian section, even after several years?” Yes* In my last blog on pelvic floor activation, the transversus abdominis (TA) got a mention due to working in coordination with the pelvic floor, so please do read that blog in conjunction with this one. The TA is the deepest innermost layer of your abdominal muscles and is located underneath your rectus abdominis (star of the six-pack). The TA runs horizontally across your abdomen and is involved whenever you move a limb or exhale; it also holds in your internal organs. Its main function is to activate your core muscles and stabilise...

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Pelvic Floor Activation and Strengthening

What is your Pelvic Floor and What Does It Do? You could think of the pelvic floor as a muscular hammock that spans from your tailbone at the back to your pubic bone at the front and from one sitting bone to the other (side to side). It supports your bladder, bowel and in women the uterus; it gives you control over when you empty your bladder and bowel. The urethra (urine tube) and the rectum (back passage) and for women the vagina pass through the pelvic floor muscles, which wrap quite firmly around these passages to keep them shut*. Pelvic floor muscles are also important for sexual function in both men and women. A weak pelvic floor means your internal organs are not fully supported, and...

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Drinking Water, how much and why

'Pure water is the world's first and foremost medicine' - Slovakian Proverb We are always being told to drink more water, but how much is enough or too much and why does it matter? All of you who attend my Method Putkisto classes, are familiar with my usual parting request to remember to drink water especially after class. I have never explained why - so here goes...

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Deep Breathing – essential for Life and Health

We tend to take breathing for granted, after all we do it automatically around 22,000 times per day, but would it surprise you to know that improving your breathing could change the way you look, improve lymphatic function, lower your blood pressure and help you cope with stress? Shallow chest breathing, which is the default for many of us (especially when we are stressed or anxious) leads to higher than desired levels of carbon dioxide in the blood. Whilst this isn’t life threatening, it does cause fatigue, mental fog and impaired tissue function. It also limits the efficiency of your lungs, tenses your muscles, speeds up your heart rate and weakens your diaphragm. Your body receives less oxygen, and your sympathetic nervous system becomes overstimulated. How should...

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