Learn how to get Fit and Prevent Injury Here

Courtesy of  ISO Fit Studio

Scoliosis is a common medical condition where a person’s spine is curved like an “S” or “C” shape. A healthy spine should be a straight line but due to inheritance or bad posture, this condition is commonly found curved.

Scolosis is usually found in youths, predominately females. According to the HK Department of Health, a survey conducted in 2006/07, there are 16.7% students are suffering from Scoliosis, compared to a survey in 1999/00, there is a 7% increase.

There are generally three causes of Scoliosis, which are Congenital (inborn), Neuromuscular and Idiopathic. Congenital scoliosis happens due to the formation of the spine bones during development in the womb. Neuromuscular scoliosis is caused by problems such as poor muscle control, muscle weakness or paralysis. Idiopathic scoliosis is an unknown cause yet the most common type in youths.

Although Idiopathic scoliosis seems to be the least disruptive to our daily lives, the effects of this condition could start from a simple back pain which could easily escalate to diminishing lung function due to the distortion and stiffness of the rib cage. Other complications of scoliosis include low back arthritis and pain as an adult; respiratory problems; self-image – the asymmetry of the trunk will look awkward.

To prevent scoliosis from worsening or to improve the condition, there are a few different options. Posture training such as Pilates acts as an important role in prevention and treatment of scoliosis. Pilates helps slow down curving of the spine by strengthening their core muscles. When these muscles are strong, they help lengthen the spine and improve posture. This will help individuals understand how the body works, increasing awareness of the weaker parts of the body.

Physiotherapy exercises can also help with the prevention of scoliosis. A well-trainedphysiotherapist will be able to assess and classify curve patterns. Performing correct breathing and strengthening exercises will help with the individual’s alignment.

Simple exercises can be done at Iso Fit, at home or even at the office to help to strengthen the correct muscle and improve alignment.

脊柱側彎是一種常見的情況－當一個人的脊柱彎曲像一個“S”或“C”形。一個健康的脊椎應該是一條直線，但由於​​遺傳或錯誤姿勢，這種彎曲的情況很常見。

脊柱側彎通常發現在青少年身上，主要為女性。根據香港衛生署於2006/07年度進行的調查顯示，有16.7％的學生患有脊柱側彎，而在1999/00年的一項調查顯示，患者更增加7％。

脊柱側彎通常有三種原因，分別是先天性的（天生的）、神經肌肉性和特發性。先天性脊柱側彎－在子宮中的形成時因脊椎骨骼的發育不當而引起。神經肌肉性脊柱側彎－是由缺乏肌肉控制能力、肌肉無力或麻痺等問題引起。而特發性脊柱側彎則是一種原因不明卻是青少年間最常見的問題。

儘管特發性脊柱側彎似乎是我們的日常生活中破壞性最低的，但它的影響力卻可以從一個簡單的背部疼痛升級到因肋骨的變形和僵硬而削弱肺功能。脊柱側彎的其他併發症包括腰背關節炎和疼痛。作為一個成年人，呼吸困難、因主幹的不對稱令自我形象低落，會確實很尷尬。

要防止脊柱側彎惡化或改善病情，這裡有幾個不同的選項。姿勢訓練如普拉提，在預防脊柱側凸和治療中起重要作用。普拉提的加強核心肌肉訓練有助於減緩脊椎的彎曲。當這些肌肉都很強時，他們幫助拉長脊柱，改善體態。這將有助於了解身體運作，增加對身體弱部分的認識。

物理治療也可以預防脊柱側彎。一個訓練有素的物理治療師將能夠評估和分類的脊柱的曲線圖案。而有正確的呼吸和加強鍛煉將有助於脊柱對齊。

A brief instructional video talking about the benefits of foam rollers. A great way to stretch and increase your flexibility.

想知道按摩滾筒有什麼好處？這段影片便簡單介紹了它的功能和使用方法。

Are you using your Pilates Ring correctly??

Take a look at this video which gives a good insight into what might be causing your pain and how to fix it with a foam roller.. 

此影片針對身體不同痛處，提出痛楚的原因並教授如何使同按摩滾筒以舒緩痛楚。

http://schwarzenegger.com/fitness/post/rehab-prehab-intro-to-foam-rolling-lower-back-pain-the-quads

The Pilates Ring (aka Magic Circle or Pilates Circle) - It looks cool and you know its good for you......but how do you use it? This is a common question, but fortunately also a question with ready answers. We have found a great video for you to check out - perform these exercises and feel the benefits in no time! Purchase your Ring Today.

普拉提健身環－您知道它有好多嗎？只要您懂得怎樣使用它，就會知道它有多酷。不用四處找尋它的使用方法，因為我們替您找到了－這段影片詳細介紹了普拉提健身環的使用方法。還等什麼？快快體驗它的魔力吧！欲購從速。

This video is courtesy of our friend, Andrea Ramirez, from Andrefit. If you want to see the full article with the video, please visit her website http://andrefit.com/stretch-for-a-happy-body/

這段影片是由我們的朋友Andrea Ramirez拍攝的，她現在Andrefit 中心工作。如果您對片段的詳情有興趣，不妨瀏覽一下她的網頁：

http://andrefit.com/stretch-for-a-happy-body/

In this video I add very basic Yoga and Stability Ball moves I use in my classes. When you move you want to move in coordination with your breathing, so deeply inhale before you start and just follow the moves being aware of your breathing.

在這段影片裡，我加入了簡單的瑜珈元素和我在班上使用的健身球。如果您想您的呼吸能配合動作，您可以嘗試在開始前深呼吸，並在運動時留意呼吸的頻率。

Courtesy of an article from the foam roller guide.....

Using foam roller for IT band is one of the most common used for the tool. This is because the Iliotibial band or the muscle found at our outside thigh is one of the most used and usually injured tissues in the body. In fact, over use of the muscle causes the Iliotibial band syndrome, an inflammation of the area that often shows up in athletes. Since the condition can be very painful, it usually prevents them from performing at top form, making it essential to take care of the problem quickly.

Foam Roller for IT Band

Using a foam roller for IT Band problems is one of the most effective techniques to solve this problem. A foam roller which is popular for its Myofasial Release properties manages to release the tension trapped in the IT Band, allowing the pain to be gone faster.

Of course, there are also other methods used for this problem, but so far, a foam roller for IT band pains is the most common one used. In fact, it has been the choice of most athletes, finding it not only effective but very versatile since they can use it for other body parts.

Following are IT Band exercises using the foam roller.

IT Band Roll

Place the foam roller on the ground and begin with lying on your side. The foam roll should be resting on your IT band area, just below the hip. Prop your elbows in order to maintain the position. You could also cross one leg on top of the other to increase the pressure or you could just let it be there for balance. To achieve maximum pressure, heavily rest on leg on top of the other. Now, start rolling slowly but heavily downwards until you are near your knees. After that, slowly climb back, stopping in specifically painful points for longer periods of time. You can do this for two to three minutes, depending on how you asses yourself.

Glute Roll

Of course, the IT Band area is also connected to other tissues, making it necessary to exercise this too as much as possible. For the glute roll, the foam must be situated directly under your butt. You don’t have to use your hands to lift your upper body here, just lie on your back at a relaxed position. Now, start rolling the foam towards the injured area before rolling back. Like in the IT Band roll, try to increase pressure on painful areas and linger there for some time to squeeze out the tension. Do this for two to three minutes.

At first, the exercise can be painful since you are just starting out on the Myofascial release but after some time, the pain will soon fade away, allowing the muscle to relax. Keep in mind to maintain proper balance so that you don’t injure the body part rather than cure it. Aside from the IT band, the foam roller may also be used in different body parts, wherever pain or tension is felt.

這是取自按摩滾筒說明書……

我們經常利用按摩滾筒去改善大腿外側肌肉繃緊的問題，因為骼脛束以及周邊肌肉是我們常用也是最容易弄傷的地方。事實上，過分使用肌肉會導致髂脛束發炎症候群，這是一種運動員常有的炎症。患者的肌肉會非常疼痛，通常會暫停密集訓練，以加快康復進度。

按摩滾筒: 針對大腿外側肌肉

利用按摩滾筒去改善大腿外側肌肉的問題是其中一個有效的方法。按摩滾筒是一個專門針對肌筋膜疼痛，以減輕肌筋膜壓力，所以想加快改善骼脛束以及周邊肌肉繃緊的情況，按摩滾筒是個很好的選擇。

當然，要解決骼脛束繃緊的問題有很多不同的方法，可是我們相信使用按摩滾筒是普遍的解決方法。事實上，很多運動員都的使用它而且有很高評價，認為它不但有效還能應用在其他身體部位。

下面是以按摩滾筒針對骼脛束繃緊問題的訓練。

骼脛束按摩

先將按摩滾筒放在地上並平躺在地上。按摩滾筒應該放在您的骼脛束位置，即在臀部下方。支撐住您的手肘以維持整個姿勢。如果您想增加身體的壓力，可以把腳疊起（壓力程度視乎您如何把一隻腳的力量壓在另一隻上），當然您可以選擇雙腳著地以作平衡。現在，開始慢慢而有力量地滾動直到膝部。接著，慢慢還原回到骼脛束位置，停留長一點時間於比較疼痛的部位。重覆動作大約２、３分鐘，視乎您的身體所需。

臀部按摩

當然，一些骼脛束連接的其他部位都需要運動，才能加快改善問題。在臀部按摩方面，按摩滾筒必須放在您的臀部底。您不需要用手支撐昔身體，只需放鬆背部並躺在地上。現在，來回按摩您的疼痛處。您也可以適當地加壓並稍作停留以舒緩繃緊的肌肉。重覆整套動作２－３分鐘。

初期，您肌筋膜會感到疼痛，但當動作重覆多次，您的肌肉開始放鬆並感到舒適。請謹記要保持身體平衡以避免弄傷身體。按摩滾筒除了能按摩骼脛束外，其他身體部位也能使用，以舒緩疼痛及繃緊情況。

Sometimes coming back to your Pilates workout after your summer break means taking time to renew your relationship with the basics of this amazing work. Iso Fit recommends the following exercises - they are simple, yet powerful in their results and can be done as homework in between your sessions.....READ MORE

當您放下普拉提訓練一段時間後，您需要重新認識一些基本功，以建立進一步的訓練。Iso Fit中心建議您可跟著這套簡單而有用的練習，您可以在重拾普拉提訓練的空檔中熟習這套簡單動作……閱讀更多

As useful and versatile as they are, Foam Rollers are slowly starting to get the recognition they deserve. We know you know you need one. However we also know you may not know how to use one (how many times did we just use the word "know"?) ! Here are some great tips courtesy of the Foam Roller Guide (and a useful video from Kinetic Fitness in the UK):

Hip Roll

Lie on your left side and put the foam roller under you hip. Now, use your elbow for balance, placing it firmly on the floor. Initially, both your legs should be extended straight towards the floor. Then, slowly bend your right knee and bend it over the right leg, placing the foot just in front of the right one. You’ll find that this is the most comfortable position you can get and once you’re happy with the way things are, slowly roll your hip up and down the roller. The movements should encompass your hip and upper thigh area. For the right hip, just flip over and reverse the position. You should be able to roll for about two or three minutes every day.

Back Roll

This one is the most basic exercise for the foam roller and could give the most benefit after a long day of hard work. Clear an area off the floor and put your foam roller in the place of your choice. Now, lie on it with your back and slowly move up and down so that the foam would distribute pressure all over your tissues and muscles.

Triceps Stretch

For this exercise, you’ll be improving your balance as well as your triceps. First off, sit on the floor with your legs stretched in front of you. Your hands should be stretch out at your back, helping you maintain balance. However, it would not be placed on the floor but on the foam roller. With your hands on the foam roller, tighten your core, extend your arms and lift yourself off the floor. Make sure that your shoulders don’t contract, keeping it straight and in line with your hands.

For the upper part of your arms, try doing push ups while holding on to the foam roller.

由於按摩滾筒的實用和耐用性高，慢慢地受到專業的認可。我們相信您也需要一個，只是您可能不知道如何正確地使用。在這裡有一些不錯的秘訣教您如何善用按摩滾筒（還有英國的Kinetic Fitness所分享的實用視頻）：

臀部按摩

躺向左側並把按摩滾筒放在您的臀部下面。現在，用您的手肘作平衡並把它牢牢按在地板上。最初，您的雙腿應該伸直在地板上，然後，您可以慢慢地彎曲右膝使右腳放在前面。你會發現，這是最舒服的姿勢，然後慢慢地上下滾動臀部。運動區域應包括你的臀部和大腿上部。而臀部右邊的按摩，只需要反轉位置即可。每天滾動大約兩三分鐘即可。

背部按摩

這是按摩滾筒中最基本的練習也同時為您舒緩一整天的疲勞。清除一個人大小的區域，並把您的按摩滾筒放在您選擇的地方。現在，用您的背部平躺在它上面，慢慢地上下移動，它便能分擔您組織和肌肉的壓力。

三頭肌伸展

 這個練習將提高您的平衡力，以及增強您的三頭肌。首先，坐在地板上並伸展雙腳，把您的手放在背後以幫助您保持平衡。然而，不要把雙手放在地板上，而是在按摩滾筒上。現在，收緊您的核心並延長手臂，慢慢抬起自己。請確保您的肩膀不縮起，與您的手掌保持平直。

而手臂上部的訓練，您可嘗試把雙手放在按摩滾筒上做俯臥撑。

Hi all,

As you may know, Polestar Pilates Asia recently hosted a Pilates and Somatic Movement Conference in Hong Kong (beginning of April 2011). T8 Fitness were proud to be one of the sponsors and we had a great time - as you can tell from the pictures of us posing on Facebook!
We were fortunate enough to spend quite a bit of time with Deborah Lessen while she was here for the conference (Pilates Expert and Former President of the Pilates Method Alliance). We took the opportunity to pick her brains a little bit about Pilates Exercise on the Mat:

It's very important, says Deborah Lessen, that we pay attention to the details right from the "get-go". This means making sure that we move well in the beginning of a session and make initial relationships. I (and you) know from personal experience that mind and body needs to be focused and in sync right from the start of your session in order to get the maximum benefit from your training. For this reason, Deborah recommends the following three exercises to get any mat session off to a good start.......READ ARTICLE

Are you T8 Fit? Give some of these exercises a go and you will be well on your way!

Ash

大家好，

不知您是否知道，亞洲Polestar普拉提最近在香港舉行了普拉提和身體運動大會（2011年4月開始）。T8 Fitness很榮幸能成為贊助商之一，當日我們都有一個很愉快的時間– 您可以從我們的Facebook上的照片看到！

我們很幸運地在大會內花了相當多的時間與Deborah Lessen（普拉提專家、普拉提方法聯盟前主席）談話。我們因此與她對普拉提墊訓練的想法更接迎了點：

「這是非常重要的。」Deborah說。我們打從一開始，就要注重所有細節。這意味著我們要確保訓練能流暢地進行從而建立很好的關係。從個人的經驗裡，我（和您）都知道，想要從您的訓練中獲得最大的益處，心靈和身體上的集中和同步是很重要的。因此，Deborah建議了以下三個練習，令您可以在任何軟墊訓練裡都有個良好的開端.......詳細閱讀內文

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