AUGUST News

from Catherine Chambers Physiotherapy & Pilates

We are supposed to be nearing the end of Winter, but thankfully the rain is still falling. On these wintry cold mornings and evenings it can be difficult to get yourself up and keep active. Summer is on the horizon and we can start brushing off the cobwebs and get those bodies moving. Physical fitness is the basis of health and we need to keep moving even when we really don't want to!

We hope all the ladies enjoyed their Woman's day and have had a beautiful month so far! In keeping with our "keep moving" theme and to honour women, we've given you a few exercises to help prevent osteoporosis, a more common ailment amongst the more mature female. Try to do a little each day :)

We love to hear all the wonderful and exciting things our clients have gotten up to and this month we are happy to share what one of our own physios got up to. Genevieve had a wonderful time in Portugal that made us all jealous :) Read more about it below!

We are hosting our BACK CLASS this Thursday, 24 August. It is at 8 am - 9 am. Phone for more info (R 130 cash payable at the session).

Exercises to help prevent Osteoporosis

Weight bearing or using weights during exercise helps to keep your bones strong. Below are 4 relatively low impact exercises that can assist with this. Pilates is a low impact way to stay strong. An example of high impact would be jogging or running, jump rope skipping or an aerobics class.

Walking lunges with weighted bicep curls - use a weight between 1-5kg in each hand. Lunge forward with one leg and lift the opposite hand to the shoulder while lowering the back knee almost to the floor. Stand up and repeat on the other side. 5X each side.

Bouncing on a ball while balancing with one leg - try to see if you can maintain a good bounce for 30 seconds with one leg before switching. 5X with each leg.

Push-ups with bent knees - use a pillow or towel under your knees. Keep your hands under shoulders as you lower yourself as much as you can to the floor. Hold for 2 seconds before slowly pushing yourself up again to the starting position. Do 2 sets of 10.

Superman with stabilisation - on all 4's, engage with your centre before slowly lifting your leg and opposite arm to be in line with your body. Hold this position for 5 seconds before repeating on the other side. Do between 5-10 each side.

What we've been up to...

In June 2017,I had the opportunity to explore magical Portugal. From sardine wielding, shouting, smoking locals to Cinderella-esque hilltop castles and cliff-lined, white cove beaches. Portugal and it's sunshine is definitely a top-of-the-list travel destination. We even had the opportunity to walk about 20 km a day and go for a few runs through the winding cobbled streets. I had an amazing time and would go back in a heart beat!

- Genevieve

Back week is coming up in September (it starts on the 24th) and we'll be having some fun competitions leading up to and during that time. Stay tuned in to our social media and check our newsletter to stay up to date and stand a chance to win something!