Tag: priya tew

Top tips for your nervous system.

Priya Tew

With 2020 having been the most stressful year for most of us, it feels like the start of 2021 is a good time to think about how to stay in a calmer place. It isn’t always possible to lower your stress levels (especially when that stress is a global pandemic) but there are ways we can help our bodies and brains deal with it.

The sympathetic nervous system is our “fight or flight” side, fuelling by adrenaline, it helps us be on alert and run away or to stand and fight. We totally need this system but we don’t want it switched on overdrive all the time. If you have been living life on the edge for some time then your body will be functioning on high alert which will be exhausting and after a while it takes its toll. You may notice digestive issues, constant fatigue, headaches, anxiety and mood disorders. If that is where you are right now then read on.

The parasympathetic nervous system is our rest and digest side, its the side that kicks in when we sit down and kick back on the sofa. It also keeps our basic body functions working as they should, including digestion, heart rate, the bladder and sexual function.

So how do we stimulate the rest and digest side more?

  • If there are any stressors you can reduce look at doing this. Our body is designed to cope with stress but not all the time.
  • Use mindfulness, meditation, deep breathing or- you guessed it- pilates to help bring down your reactions to stress. Ever noticed how you leave your pilates class feeling calmer, clearer in your head and better in your body? It is a great coping tool.
  • Massage can help you move from that place of stress to relaxation too. Regular massage could help you with the stress response. If you can’t get a regular massage in person then try seem self massage using a massage ball, or a partner.
  • Moderate exercise of any sort can help you stress bust. Can you build activity into your everyday. Gardening, walking, cycling, running whatever works for you.
  • Take 10 minutes to sit and reflect. A gratitude journal can be a great way to do this. Focusing on the positives helps you to see life is not all bad.
  • Make sure you have enough relaxation and chill out time in your day/week.

How does Pilates help?

Well it helps you slow down, breath deeply, concentrate on your body movements and move mindfully. Plus it is exercise and time for you.

If you want to take up Pilates to help with this then our online classes run 6 days a week, plus pregnancy and postnatal classes too. Sign up by emailing [email protected]

The New Normal?

Priya Tew

Whilst lockdown has been a tough, it has also been a time of innovation and learning to work in new ways.

Online classes have been popping up everywhere with versions where you can see all the particpants and versions where you cannot. It’s been a time to try new things or go old-school back to things you used to enjoy. A time to slow down the pace and a time to reflect on what is important.

I’ve felt so very lucky to be able to run classes online, it has brought me a lot of joy to be able to see my class members online each week and to chat to them. It has also been pretty exhausting to adapt to new ways of doing things, so I’m super proud and thankful to everyone in our studio for doing this and for sticking with us whilst we worked it out.

To be honest I wasn’t convinced online classes would work, how can you correct people over the internet? It turns out that if you are creative it can work well and for some of our classes such as the postnatal ones I think it works better for some people. Whilst I will always be a lover of being hands on with people and seeing people face to face I can see that online classes have their benefits too.

Benefits of online classes:
– Able to join from wherever you are, you don’t have to be local, it is lovely to welcome back people who had moved away and welcome new people.
– Safety in terms of physical health.
– You can do it in your PJs!
– No travel.
– You don’t have to be in a certain room, you could be in the garden, the park or anywhere as long as you have your phone with you!
– No need for childcare.

 

Problems with online classes:
– Lack of space and equipment. It has lead to some creative solutions with baked bean cans, pairs of tights and using childrens bedrooms. Where there is a will, there’s a way!
– Not wanting people to see you in your homes. I totally understand this, but also I promise once you have done it you will realise people really are only watching the teacher.
– Internet access and technology glitches!
– Having “helpers” so you don’t get the peaceful class you would like.
– Harder to follow over a screen.

Whilst group classes online are not for everyone, I totally understand that being able to see each other in your own homes is not always ideal, it has opened the doors for those with children or those who have moved way who want to join in. For me, it has been lovely to see all the pets and children joining in! I like to be able to see people whilst they do pilates so I can offer correction and teaching tips.

The future for us right now will continue to involve some online classes, I imagine these are there to stay. This time is a time for you to decide what works best for you. So if you are enjoying the online classes and do not feel the need to come back to the studio as soon as it is possible, we will be supporting that. If you know you need to be in the studio to get away from the house, then we hope to support that with limited numbers.

I’d love to hear your thoughts on how you have found online classes and what that sweet spot is with online and in person?

Online pilates classes

We have moved ONLINE

Priya Tew

It’s been a whirlwind turnaround but I’m super proud and pleased to say that although sadly the studio is physically closed we are not actually closed! Our classes are running online in a variety of ways. Pilates is a fabulous way to destress, clear your mind and keep moving during this tricky time. I know from the kind messages I get that it is keeping a lot of people going right now.

After a week of testing the technology from the studio and almost getting on top of it, lockdown hit and now all teachers are teaching from their homes. Which means you still get to see your favourite teacher but it may look and feel a little different. What we are finding is teaching online is quite intimate. We get to see you in your home, you get to see us in ours and its kinda nice. You can come to class in your PJs, with your children, pets or your favourite drink.

Plus, if you miss your actual class, not to worry as right now to help us all through this time, you get full access to all the classes that are taught in the studio, on a catch up basis. So you can log into our studio facebook group and view them there, or most classes are also being added to the membership portal. All for the usual monthly price of one class.

If you have any friends who have wanted to try Pilates then this is a great time to do so and they can be based anywhere! We will have some induction sessions running online and then they can join the normal classes for £35 a month or have access to just the membership portal for £10 a month.

The silent epidemic.

Priya Tew

I don’t normally watch terestial TV, but whilst away I flicked it on to be greeted by an advert about incontinence pants. There wasn’t much of this advert I agreed with, it was normalising incontinence, specifically after having a baby.

Incontinence affects 1 in 3 women at some time. Childbirth, menopause, impact sports and getting older all affect our pelvic floor but that doesn’t mean we have to put up with it or pretend incontinence pads are glamorous. Let’s face it, it should not be normal to wee in your pants unless you are unwell or in a nursing home! Yet so often on social media it is made to seem normal.

At points in life your pelvic floor will be weaker. Hormones play a large role as does the affect of carrying a baby and pushing it out. If you had an assisted delivery using forceps that will also cause further damage. As you get older muscle mass can decline so it becomes even more important to keep those muscles working properly. We can of course adapt by drinking less, going for a wee before you leave a safe environment (the “just in case” wee), avoiding certain moves like star jumps and wearing pants/a pad. However that is pretty restrictive and isn’t living as full a life as you could.

Urinary Stress Incontinence = poor function of the pelvic floor muscles. These are the muscles that need to relax for us to toilet, so they also need to contract to stop leaks. They can be too weak, too tight, poorly co-ordinated and working more one side than the other. So it isn’t as simple as a squeeze and release.

Now think about it, if other muscles are not doing their job what do we do? You may see a physiotherapist, take time to work on working the muscles correctly, resting them when needed, having some sports massage and work with the muscles around the injured area. It is no different with the pelvic floor! We need to focus on a whole pile of muscles around that area, plus the contraction and relaxation. You may need to downtrain the pelvic floor and you may need to change some of your day to day habits to help.

Ladies, let’s not think incontinence is normal. If you need help then seen a womans health physiotherapist and find your local Holistic Core Restore ® Coach (I’m the one for Southampton) for 1-1 work or the EVERYWOMAN course.

Exhale on Exertion

Priya Tew

One of the most complicated things in Pilates can be the breathing. It is not uncommon for people to say that it feels back to front. They want to inhale when the teacher is cueing them to exhale. I remember being the same, the breathing just takes time to grasp.

So why do we exhale at a certain part of the movement and why is important?

Pilates is all about working with the body in a functional way, to strengthen it and keep it moving in the way it was designed to work. In the same way we work with the body in terms of the breath.

When you inhale your lungs full with air, your diaphragm descends, your tummy goes soft and your pelvic floor relaxes. This is the point where you have less strength and less of your core functioning. So it makes sense at this point that you aren’t placing lots of load and pressure on. The exhale part of the breath is when you empty the lungs of air, your diaphragm rises, your tummy comes in and the pelvic floor rises. It’s when your core fires. So therefore at this stage it’s when you load the body.

Think about lifting. You exhale as you lift a heavy weight. You exhale when it’s hard work. Yes?

Therefore we EXHALE on EXERTION in pilates. Thats when you stretch a leg away, when you curl up, when you press up from the mat, when you come into a teaser. Now of course there are aways exceptions to the rule and in some exercises the whole thing feels like hard work (for example the hundred) so you hold some core tension throughout.

Many of your know my obsession with the pelvic floor . By exhaling on exertion you are also helping to protect your pelvic floor, rather than sending pressure down on it. So next time you lift something or even get out of a chair – breath out and think of me!

How to combat p

Priya Tew
It’s what you do daily that counts. This is true in so much of life.
Posture is important.  There are things that you have to do on a day-to-day basis that will affect your posture. For example carrying a child, carrying a bag, how you sit, driving a car, the shoes you wear and the chair you sit in. Studies show that sitting at a desk for long periods can lead to a forward head/neck posture which then can result in back pain.
The key is it’s what you do on a daily basis even hourly basis that makes a difference. So if you can make small adjustments to your day over a long term period this will add up. You cannot think about your posture all the time but you can adjust how you move, lift and sit to make small improvements.
It’s the same with eating. As a dietician and I know that deep changing small things in your diet will add up over the long term. So adding in one extra portion of fruit a day will make a long-term difference to your health.
So the challenge is to find those things that are causing you to have pain or tension in your body. A good way to do this is to go and see someone who specialises in looking at bodies. For example a Pilates teacher or a sports massage therapist such as myself. A postural assessment and a chat about your daily life can highlight some of the things that are going on that are causing the problems. It isn’t always obvious, so the position of your foot can impact your hip for example and what is happening at your hip can affect your shoulders.
Whilst you may not be able to change all of your daily activities that are leading to push your balances. But you can do is be aware of this and use some daily exercises to help release the tension and reverse the impact on your body.
For me carrying a heavy toddler is not great for my body. I know that I have tightness in my hips and my glutes and in my thoracic  spine pain in my thoracica spine from this. I can’t not carry my child but I can use regular exercises to help mobilise, stretch and release those areas as well as keeping strong.
So the challenge is to realise which areas of your body need strengthening, which need mobilising and to have a daily self care programme to help. It may only need 15 minutes of your day to keep your body in tip top form. If you don’t have a plan like this then find someone to work with you and to help you create one. Then regular massage, and exercise sessions will help you stay motivated and moving pain free!
Get in touch to book a session: [email protected]

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How your core keeps you strong in pregnancy.

Priya Tew

Pregnancy is a time of real excitement but also anxiety and change in your body. Things that aren’t usually a problem can suddenly become one. One way to ensure you keep your body strong and functional is to include regular exercise with a specially trained teacher advising you. Why? As the body changes your normal exercise routine will almost definitely need to be adapted. It is also a good idea to add in movements that will build movement patterns for motherhood. The ideal time to prepare for postural changes, lifting, feeding and moving about with a baby is in pregnancy. It may not feel like it, but you have more time and head space when pregnant than after baby comes!

Top areas to focus on:

  1. Your core. This includes your pelvic floor, lower back, lower abdominals, waist muscles. Now you don’t need to be doing hard-core ab workouts (stay away from those) but you do want to strengthen these muscles in a kinder way. They need to be strong enough to support the growing bump, your posture changes and to support your pelvis. They also need to be able to relax for labour.
  2. Shoulders are the number 1 complaint I see in classes. Whether it is from desk working or carrying another child, now is the time to tackle it. Get some release work or massage in to complement the strengthening work. Start to work out where normal should be for your shoulders so you can listen to your body. Move within it’s range to prevent further issues. The moves we use in pilates are all about working within your normal range but also strengthening and improving it.
  3. Supporting your pelvis. Yes working on your core will help with this, but there is more to it. Your gluts and inner thighs are also key. So make sure you have some exercises to target these areas.
  4. Getting up and down to the floor. This is something you will need to do a lot with a baby so it is time to get practicing. Bending over is going to hurt your back. So instead lunging, hinging and squatting are your friends.
  5. Breathing. It destresses you, it helps your pelvic floor heal, it strengthens you. There are so many benefits, getting someone to watch you breath and correct you, could be the best thing you do!

Here are some simple core strengthening and shoulder focused moves you can do on a stability ball, chair or stood.

 

Do I have Diastasis Recti?

Priya Tew

Diastasis Recti is also known as abdominal separation. Sounds pretty scary but it is actually very common and some research suggests it happens in all pregnancies, but for some ladies it may heal up before it is noticed.

Why does it happen?

The rectus abdominals are the tummy muscles that run down the front of the tummy, from ribs to pelvis. I like to think of these are being like a zip. There are 2 bands of muscles that run down with connective tissue called the linea alba in between. When you are pregnant this area has to expand to accomodate the growing baby. This means the tissues and muscles are stretched, hence this separation can occur. For some it may occur sooner in pregnancy than others which can be due to a whole host of factors. Your pre-pregnancy muscle tone, your collagen type, if you are hypermobile or not, your nutrition and your current exercise routine can all be factors.

What can I do to help in pregnancy?

During pregnancy itself there are things you can do to minimise this seperation.

  1. Keep your core strong. Pilates is an obvious option! Do make sure that any exercise classes you attend or DVD’s that you do at home are suitable for pregnancy and taught by someone who knows what they are doing. A weekend pre/postnatal course is not enough and yet that is often the level of qualification fitness instructors have. So it is worth having a chat to check their knowledge base out and question any moves you are not sure about.
  2. Breathing is a great way to activate your core and practice the skills you will need postpartum to help with the healing. Breathing into your ribcage, your back, your tummy and pelvis. Letting the breath expand you and your muscles relax. Then exhale from the pelvic floor upwards and your core should engage.
  3. Don’t overload yourself. Loaded moves like lifting or anything that makes you strain should be reduced. This can lead to pressure on that abdominal area. Always exhale on exertion.
  4. Log roll like a pro. When you get up from lying always log roll onto your side rather than sitting up. In fact any sit ups, planks, or intense core work should be stopped.

What can I do to help after baby?

Initially you need your rest, so don’t feel the pressure of bouncing that body back or jumping into exercise. Exercise is the last thing on the list for healing, read here for why. Instead here are 3 things to do:

  1. Deep breathing. Use that core breathing to help your core fire and relax (the video below has breathing tips), your pelvic floor engage and relax and to chill our your nervous system, read more on that here.
  2. Nutrition. Eating a diet with plenty of fibre to help your bowels work without strain, fluid to keep things moving nicely, protein for the connective tissue and muscle healing and fruit and veggies for those micronutrients and antioxidants. It all makes a difference.
  3. Posture. Keep on top of where your ribs, pelvis, shoulders and neck are. It is key. When breastfeeding, nappy changing and sleep deprived your body will start to round forward. Yet these rounded shoulders and slumped postures mean those tissues are saggy and it is harder for them to heal up. So take time in your day to correct your posture. Ribs over pelvis, shoulders down, neck tall, pelvis in neutral.
  4. Abdominal massage can be helpful. It is good to know how your abdominals feel and to give them some love! Check out my video on this here:

If you need some help then I offer a postnatal package of massage, assessment, breath work and nutrition tips, possibly movement if it is appropriate. You can contact me: [email protected] or book a slot in my diary here.

A session may include:

  • Some yummy massage to release those tight areas in maybe your neck and shoulders.
  • Some abdominal massage too to allow those muscles to let go and heal.
  • A diastasis recti assessement.
  • Teaching you about core breathing.
  • Nutrition tips if wanted.
  • Movement advice.
  • Home care tips for what to do to help you heal.

 

How to help your nervous system

Priya Tew

Modern life is stressful. Fact. One of the questions on our screening forms is “If your life stressful?” I’m always amazed if anyone ticks no. I actually need to change that question as it does not really matter how much stress is in your life, the important thing is how you are dealing with your stress?

When we are stressed our sympathetic nervous system is working full on. This is the system that responds to a threat or when something big and scary comes along and the body needs to go into “red alert”. For example a car is hurtling towards you and you need to move, you have a huge deadline to meet or the children are shouting and you are trying to get out the door fast! It is often call the “Fight or Flight” response.

The sympathetic nerves arise from the lower and mid-upper back spinal cord. When it is switched on there can be tension all over the body. Some of the main responses that occur in the body are:

  • increase in heart rate
  • dilation the pupils in the eyes
  • need to breath faster and more shallow breaths as the bronchioles dilate
  • contraction of muscles – pumped and ready for action
  • release of adrenaline from the adrenal gland causes you to feel on edge but ready to react
  • conversion of glycogen to glucose to provide energy for the muscles
  • decrease in saliva production: the stomach does not move for digestion, nor does it release digestive secretions.
  • decrease in urinary output, no need to wee as often!

Other processes that are not critical to survival may shut down in the body, so the whole body functions differently. Now whilst this is absolutely needed in a moment of danger it is not a way we want the body to be working long term. If you are living under stress long term then it could affect your breathing, your digestive system and your muscle.

Whilst modern life is indeed stressful and you may not be able to change that… what you can do is to build in techniques to help your mind and body let go of the stress. I think this is vital to do and it’s certainly something I’m working on myself. I’m 100% lucky as I get to practise what I preach daily. Pilates is very much a way I destress. The breathing, mindful movement, the calm space and the concentration needed really calms me and grounds me.

Other great ways to activate your parasympathetic nervous are mindfulness (you can check out apps like Calm, Breathworks and Headspace), meditations (check out free ones online or try a class), a bath, massage, deep breathing and just more resting and crafting. How do you get your chillout time in?

 

 

Should I leak when I run?

Priya Tew

Running is great for mental health, being outdoors provides fresh air, a new perspective and the pounding of your feet in a rhythm can help your thought processes.

However it is also known that the impact of running can elicit symptoms of stress urinary incontinence. That little bit of leaking that you get when you run, or the need to wear a pantyliner/pad is not how our bodies were designed to function and is a symptom that there is a bigger issue.

So should you run whilst you leak?

A review of 28 studies on continent and stress incontinent women showed the timing of pelvic floor activity in relation to movement was key. What does this mean? It means that co-ordinating your pelvic floor with your movement is crucial. This is something that comes with practice. Like any muscle the pelvic floor is one that needs training, but not just on it’s own via kegels. Don’t get me wrong, kegels are definitely useful and have a big role, but these need to be integrated into movement. So if your pelvic floor is not functioning properly when you run, it’s all about practicing moves to prepare for running using pelvic floor cues as well.

Does this mean you may need to stop running whilst you train your pelvic floor? Yes it may do, for a short period of time. Now whilst I completely understand that it is so hard to stop doing an exercise that you love and that is so helpful to you, there is a bigger picture to be seen. If you have the symptoms of leakage then continuing to put impact through a weak muscle can lead to it worsening. This could lead to prolapse, a condition where the pelvic organs descend… and you having to stop running for longer.

Think about it this way, if you had an injury in another muscle, such as a hamstring, then you would seek advice, possibly have some physio, work on exercises to rehabilitate and take time out from running whilst it healed. So why is the pelvic floor any different?

I’m running some brilliant courses that will help you get your pelvic floor up to speed.

Everywoman is a 12 week course with 6 weeks of in person classes and homework, then 6 weeks of online classes. Full support provided including some help with nutrition and stress regulation.

Next course starts in November

Athlete 12 is for you if your pelvic floor is already ok (no leaks) and you have already done come core work first. If you want to get stronger and fitter, it is a brilliant aid to improving your performance and having coached support without paying for a PT each week. This is a 12 week online course with workouts delivered to you and support from myself.

Want to sign up? Drop me an email [email protected]