No More Low Back Pain

More than 80% of the adult population suffer from low back pain at some time in their life. It is one of the most common reasons why people take time off work, and may be distressing and frustrating as quality of life often suffers.

Yet gentle, effective exercise, delivered by a properly trained exercise professional, can often help with the prevention and management of low back pain. This was underlined by the publication by NICE (National Institute for Health and Clinical Excellence) in 2009 of medical guidelines recommending that people with persistent non-specific low back pain should be encouraged to stay physically active and exercise.

Good Back Care
It is important to keep your back fit and healthy. This does not only put you in the best position to prevent back pain, but also enables you to control back pain when it strikes.
 
Staying active

• It is important to keep your back fit and healthy by staying active and participating in regular physical activity. There is no need to run a marathon or become a fitness fanatic to achieve this; small changes to your life style can make a real difference. 

Looking after your posture

• Your spine is a very flexible and strong structure that can cope with many of the stresses in daily life. 
• Your spine is a ‘S’ shape and it is important to keep this natural curve of your back when sitting. Good chairs follow this natural curve of the back. 
• When kneeling, bend from the knees and not from the back, especially when you are having to lift something at the same time.

Keeping your back flexible

• Flexibility is one of the key characteristics of your back. To improve or maintain the flexibility in your back you can do mobilising exercises. You will feel that is especially important to do this after you have been in one position for a long period of time.
• Besides doing some mobilising exercises at home, you can also take part in a structured exercise classes that focus on balancing mobilisation with stabilisation like Ballet Body Sculpture classes.

Lifting 

• Lifting heavy or awkwardly shaped items can be a risk factor for back pain, especially when you have to lift repetitively. To reduce the chances of lifting giving you a back injury, you should use manual handling aids and the correct technique. 

Healthy eating and drinking

• A healthy diet and drinking sufficient water is important for everyone, including people with back pain. It has been suggested that drinking sufficient water is important to keep the intervertebral discs hydrated.  

For more information on how to develop great posture and strengthen the core:

www.balletbodysculpture.com

"Change is inevitable. Progress is optional. " - Great start, look forward to seeing you in class:www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Monday, July 13, 2015

How To Create Your Own Exercise Room

Let’s face it, most of us are not really keen on the going to the gym idea. But we all know how important is to keep exercising the body as well as the mind regularly. So, I thought I would include some important items for you to make your own exercise room at home. Choose a place away from the family room, if you like to concentrate on your exercises and don’t to have distractions from other family members. Or you can try engaging the others, it might be quite fun!:)

So, start a shopping list and pick up the following items, if you don’t have them already.

1) Yoga Mat
Yoga mats aren’t just for yoga anymore! Any time you do a toning workout, try doing it on a yoga mat. Even if you have carpet in your workout space, a yoga mat is so much better.

2) Flex Band
Start off with easy stretch elastic band. They are great to develop flexibility, slim your lines as well as targeting specific body areas. Once you get comfortable, move up to a stronger and tighter bands to increase the tension and improve the strength. It is great to have a whole variety of different flex band so depending on your workout you can choose which one works best. You can buy elastic bands in any sport shop.

3) Laptop, Cell Phone or IPad 
Set your laptop on an ottoman at home and get right to the workout. It's great to exercise following some instructions on the screen, keeps you motivated and helps to exercise correctly, developing and working specific areas of your body. Try Ballet Body Sculpture Online Classes.

4) A tall back chair

Barre exercises are great to work, shape and slim your legs. But we don't aways have a professional barre at home to hold on too. You can simply do all these great ballet barre exercises holding on to the chair.

Just a few items is all you need! And of course, a water bottle! Get out to the store and purchase what you need and get started on your own gym. Set up some motivational posters, you can find plenty of those on our Twitter & Facebook page, and let's get going!

For more tips on professional ballet excesses, great workouts, elegant posture, weight loss & effective youth preserving programs:

http://www.balletbodysculpture.com

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7 Ballet Body Sculpture Workouts To Burn Those Extra Holiday Calories!

Want to burn off holiday calories so you can avoid holiday weight gain? Excess calorie consumption during the holiday time can make you put on weight a lot quicker as you are more relaxed and less consious about the calorie intake. To help you slim down after the holiday time we have some ultra-effective workouts. So are you ready to get started? Then follow these post-holiday workouts that can help you burn off holiday calories and feel guilt less for good reason!

1. Ballet Body Sculpture - Elegant Posture, Arms & Back - Tone your upper body and gently get the heart rate up & running!


Create perfect posture & feminine ballerina arms. A graceful workout designed to give you toned, lengthened, elegant, arms and a beautiful back. Low impact, artistic exercises with high impact results.
Level : Beginner
Length : Approx. 20min

2. Ballet Body Sculpture - Workout Class IV - Full Body Blast!


From Top To Toe – Boost your metabolism, slim & tone your perfect lines! Full Body Blast targeting muscles in the legs, butt, core, abs and upper body. Elegant yet challenging exercises will sleek 'ballet muscles' while getting your heart rate up even more!
Level : Beginner/Intermediate
Length : Approx. 30min

3. BBS Workout Class - Barre - I ( Beginner )

Create Your Dream Body Line & Posture!
An elegant Ballet Barre Workout class based on some muscle firing exercises from the classical ballet to tone up your muscles, lengthen, strengthen your legs, stretch & sculpt your thighs, calves and glutes for a stunning body silhouette.
Level : Beginner
Length : Approx. 30min

4. Ballet Body Sculpture - Ballet Barre - II
 
Based on classical ballet dancer's barre, this Ballet Body Sculpture Workout class is created to help refining elegant posture, work the thighs, glutes, core, tone up all your muscles, lengthen, strengthen and sculpt a ballerina-like body from top to toe.
Level : Beginner/Intermediate
Length : Approx. 25min

5. Ballet Body Blast Express - From Head To Toe!

Full ballet body workout class to tighten, lengthen, tone your thighs and sculpt out your waistline in less than 25min!
Intense, fun and very effective classical ballet sequences including a warm up, ballet barre & relaxing stretchers.
Enhanced with a mood lifting music for you to enjoy & love your body!
Level: Beginner/Intermediate
Approx. 23min

6. Ballet Body Sculpture - Workout Class III
 
Toned Glutes, Great Legs & Defined Hips. A low impact body sculpting workout designed to strengthen, shape and tone the muscles in your legs and bottom.
Level : Beginner
Length : Approx. 25min

7. BBS Full Body Blast II - To challenge and burn it off!

Challenging & highly effective total body workout class. Beautifully designed series of mat, ballet barre, centre and stretching exercises that will fire up all your muscles, burn the calories, slim, tone up, stretch & lengthen your full body, creating elegant posture as well as sculpt a ballet dancer-like body line.
Level : Beginner/Intermediate
Approx.: 50 min

Have fun! For more information:


http://www.balletbodysculpture.com


http://www.balletbodysculpture.com/online-classes.html

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Back Bending Flexibility Benefits

Posture is the key to looking and feeling healthy, attractive and young. Whatever is the age or physical structure, our modern lifestyle of sitting in cars, behind desks, and on sofas, takes it's toll on our bodies over the time, making look older, tired and less confident. Now imagine if you open your shoulders, lift your chin, stretch your spine resisting the gravity. Your presence would immediately change giving a perception of a strength, confidence and grace. As start to you walk, you float, as you turn you glide, each movement becomes an expression of your inner beauty...   

Backbends reverse the inevitable hyper-flexion of the spine from too much sitting and computer use.They restore the natural positioning of the pelvis and the lordotic curve in the lumbar spine.

Backbends and side bends open up the spaces between the vertebrae and allow the spinal nerves space to “breathe.” They also move lymph and cerebrospinal fluid via compression, helping to hydrate the spine, the spinal nerves, and tissues around the spine.

They also move lymph and cerebrospinal fluid via compression, helping to hydrate the spine, the spinal nerves, and tissues around the spine.

Backbends stretch the psoas, which is known in qigong as “the seat of the soul” and is hugely important for trauma, since a lot of trauma gets stored in the psoas, and is reinforced by the perpetual crouch (forward flexion of the spine, head forward, neck flexed, shoulders collapsed, hips flexed, and knees drawn up—essentially the fetal position).

Spine extension is very important for posture and health. Since there is very little in life that we do bending backwards, taking time with exercise to move this direction can help keep our backs in balance.

“A man is as young as his spinal column.” Joseph Pilates

See how you can increase your flexibility at our classes or using our online ballet workouts!:)

www.balletbodysculpture.com

http://www.balletbodysculpture.com/online-classes.html

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Want To Be Fit & Look Elegant - Why Not To Try Ballet

As a former principle ballet dancer, I know many ballet steps for toned muscles and a great posture. While most people think of ballet as a pretty art form, it actually requires a great deal of strength. In fact, you might be surprised how much strength is actually required to perform a fairly simple step. Because you do need so much strength to do ballet, there are many ballet steps for toned muscles that will not just make your whole body fitter and more flexible but also will develop the grace, elegance as well as confidence.

1. PLIÉ

Pliés are one of the many ballet steps for toned muscles that you can do just about anywhere. All you need is a counter or a chair to hold onto. To do a plié in first position, put your heels together and turn your feet out. Then bend your knees, making sure your knees don’t roll forward and your butt doesn’t stick out. Keep your back straight and stomach pulled in. By doing pliés you will tone your inner thighs and butt, which are often difficult areas to tone.

2. TENDU

Performing tendus is another ballet step that will help you tone your inner thighs. They will also strengthen your abdominal muscles and feet! To perform a tendu from first position, stand in the same position you were in for pliés. Keep you knee straight and brush your leg out to the side pointing the toes at the end. Then, bring your leg back in, your knee stays straight . You want to keep your feet on the floor and come to the same position that is pictured.

3. À LA SECONDE

À la seconde is one of the easiest ballet steps you can do to strengthen your arms. It doesn’t even require any movement. Simply stand with your arms held out to the side and round your elbow slightly so your palms face in. Keep the shudder plates down, back straight and chest open. Then hold this position until your arms get tired. You will find doing this strengthens your shoulders and back as well.


4. PORT DE BRAS FORWARD

Port de bras forward is a step that will strengthen your core muscles. All you have to do is hold onto a counter or chair while standing in first position. Then, extend your arm to the side and bend forward from the waist with a straight back and go down as far as you can. Bring you arm up at the bottom and open to the side again she you come up. When you come back up, keep your back straight as well. You should feel your core muscles working.



5. RELEVÉ

Relevé is a great step in ballet for toning your inner thighs, butt, and strengthening your calves. To do a relevé, stand in first position and press up onto the balls of your feet. Then, lower back down. Keep you knees straight and push you heels slightly forward when you rise and come down to work your inner tights. By repeating this step 20 to 30 times in a row you will feel your muscles burn!


6. FONDU

A fondu is basically a plié and is done on one leg. Because it is done on one leg, a fondu is much more difficult than a plié but it also strengthens the muscles more. Bend and stretch both knees together, when you stretch open one leg to the side. Keep your knees both open to the sides, back straight and stomach pulled in. To get the most benefit of this step, repeat it until your leg becomes tired, then switch to the next leg.


7. SAUTÉ

If you like to jump, you will enjoy doing sautés. Sautés are basic jumps done in ballet, and they can be done in any of the ballet positions. However, you can get all of the benefit by doing them in first position, which you already know. All you have to do is bend your knees and jump, making sure your feet are pointed in the air and heels are down when you land. Sautés will strengthen your core muscles, your legs, and your feet.


All of these ballet steps can be done just about anywhere, and they will all tone and strengthen your muscles. Doing these steps often will help you achieve the toned #muscles you desire, and they will give you something different to do besides go to the gym. Have you ever considered doing ballet to get in better shape?



www.balletbodysculpture.com

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Magic Stretch Exercise To Improve Your Flexibility

In answer to all your requests about how to improve your flexibility without spending too much time for stretching. As we are all so busy with our modern lifestyle,  here you go - one of the most effective and simple stretch exercise:

The magic of this exercise comes if you do it every morning for 2 min before getting out of bed! This way you can not say you have no time or too busy during the day for stretching!:) Doing it first thing after you wake up really pushes your energy levels up, improves your circulation and wakes your whole body up gently. And it's done at the time when your body is still warm and relaxed!:)

So keep stretching and stay healthy!


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