Our program prides itself on the evidence-based approach that we take with our exercises. This means that we, as the Fix physios are always reading up on the latest studies in all available medical and physiotherapy literature. This allows us to deliver to you, within class, the researched and most up to date “best practice” in exercise.

In each Fix News you receive in the future, we will share with you the findings of a chosen specific exercise or pilates related study.

In this issue, we tackle the importance of correct stretching techniques for muscular flexibility.

Tips for Stretching and Flexibility

Maintaining or improving your flexibility is relatively easy as long as you do the stretching exercises well and do them regularly (two to three times a week). Stick to the following rules to ensure that your flexibility training program is effective and safe.

   1. Perform the movements slowly.
   2. Stop when you feel a gentle stretch sensation.
   3. Never bounce at the end of a stretch.
   4. The stretches should never feel painful – if they do, stop and get checked out by your Physiotherapist or chat to your Fix instructor.
   5. To stretch for warming up prior to other exercise, hold the stretch for 10-15 seconds.
   6. To stretch for long term gains in flexibility, hold the stretch longer for 30-45 seconds.
   7. Watch the alignment around your pelvis- remember the “neutral pelvis” and gently hold your deep core muscles to maintain great alignment during the stretch.

Flexibility can also be attained with core muscle strengthening as practiced at Fix. Slow and precise training of the trunk and deep core muscles within and around the pelvis can reduce the spasm and over-activity of the larger muscles of the body.These muscles such as in the neck, hips and hamstrings are often over worked and a sense of chronic “tightness” prevails. Core strengthening coupled with regular stretching can help to overcome this.   

For a specific set of stretches from the many you do within class at Fix for practice at home, please see your instructor. Your instructor can prescribe the most appropriate for you based on the findings from your assessment. Remember, everyone is different, and stretches should therefore match with your specific problems.

It is that time of year again when it comes time to think about enrolling into the next Fix term. We are currently filling classes for Term 1 of 2008. This term will commence on Monday 4 February and finish up mid-April.

For this and the second term of 2008, we invite you to take advantage of our special offer!

Having experienced the benefits yourselves, why not introduce a friend, family member or work colleague to our program?

Introduce a friend in Term 1 or 2 of 2008, and you will both receive an exercise kit valued at $50 for free. This kit includes equipment used within class- a mat, small pilates stability ball and yoga strap. This means no longer are there excuses for your lack of practice at home!

Mention this email newsletter and your friend’s name to redeem this offer. (Available only for Term 1 and 2 of 2008 only).

Enrol yourself now to secure your class time and tell your friend to call us on 9264 0077 to arrange for an assessment with a specialised physiotherapist and to reserve a class time.

Are you interested in buying the exercise kit? For current Fix clients, this kit can be purchased for $30. That’s a saving of $20!

Our program prides itself on the evidence-based approach that we take with our exercises. This means that we, as the Fix physios are always reading up on the latest studies in all available medical and physiotherapy literature. This allows us to deliver to you, within class, the researched and most up to date “best practice” in exercise.

In each Fix News you receive in the future, we will share with you the findings of a chosen specific exercise or pilates related study.

In this issue, we review the findings of a study completed in July 2006 and printed in “The Journal of Orthopaedic and Sports Physical Therapy”. The authors Rydeard et al studied the long term effects of Pilates-based therapeautic exercise on subjects with chronic lower back pain. They studied the immediate and 12 month pain and disability levels in “control” and “Pilates” groups.

The “control” group received treatment from physios and other healthcare professionals as necessary whilst the “Pilates” group attended a 4 week program of specific exercises aimed at strengthening the deep abdominals and other pelvic girdle muscles which support the spine.

The findings were significant, with the individuals from the “Pilates” group reporting a marked decrease in lower back pain and disability which most importantly was maintained over a 12 month follow-up period. This longterm gain was not found within the “control” group.

The authors concluded that treatment involving exercises with a Pilates approach (such as our approach at the Fix Program), was more efficacious than the usual “hands on” care in individuals with chronic, unresolved lower back pain.

(Rydeard R, Leger A, Smith D The Journal of Orthopaedic and Sports Physical Therapy 2006 Jul;36(7):472-484)