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Newsy Pilates Ezine , Issue #5
April 26, 2011

April 2011 Issue #5

"The first wealth is health." - Ralph Waldo Emerson


Thank you for joining me. Together, we can enjoy our pilates exercises with increasing understanding about what our bodies need.

If you've suffered a chronic pain in your lower back, hips or perhaps inner thigh, there's a sound possibility that the cause could be a Psoas muscle that's just too tight.

Featured this month:

  • Information about the Psaos muscle
  • Illustrated Psoas & Hip stretches
  • Video Psoas & Hip Stretch
  • Celebrity Spotlight

Hip & Psoas Solutions The Psoas (pronounced without a "P") is one of the muscles in your hip flexor group. It attaches from each side of the lower back spinal vertebra, travels through your hips and then re-attaches onto each femur in the upper legs. When it's tight, it really hurts bigtime! For this reason, you can feel pain, not only in the general hip area, but also in the lower back and inside thighs.

It's another common injury zone for runners, trades-people, cyclists, during pregnancy and as we age.

Hip & Psoas Stretches

Number 1. To start, stand one foot in front of the other (about 1 metre apart), with your back heel off the floor.
Tuck your tailbone between your legs (this is called a posterior hip tilt).
Now, without losing that tilt, try to put the back heel on the floor.
If you're doing the stretch correctly, holding the tilt, you'll only be able to move the heel a centimetre.
If heel touches the floor indicates you're not doing it correctly.

Number 2. The second stretch is easier, but if you have lower back problems, take more care. Position yourself on all fours on the floor.

  • Firstly, straighten the right leg.
  • Tuck left leg across under the right.
  • Slide back as far as you can.
    • Then, pick yourself up into this position with the pubis bone as near as possible to the floor.

      You’ll find many more illustrated stretches if you visit the website and follow respective links at: Fully Illustrated Stretching Exercises

      Hip & Psoas VIDEO

      Click: HERE for VIDEO.

      Our Celebrity Spotlight

      Stacy Keibler offers her tips on keeping a body in good shape - that's if you want to look like this!!! Apart from Pilates, she's into weight-training and hiking. READ MORE....

      Til next month,
      Best wishes, Pamela.

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