Hip, Knee & Ankle Issues

The most common injury, ankle sprain or simply the lack of optimum range of motion in your ankle can set a series of imbalances and dysfunctions in your body. The most common of all is change in gait pattern, which eventually can make yours legs week, causing hip and back pain. The most acquired prolonged sitting habits are very common among high school teenagers, office or desk-job develop the joint pain for being inactive. On the contrary the cyclists, runners, sprinters, gymnasts, high jump athletes and other sports players suffer from overuse injuries of either one of the three important joints in the lower body.

If you are looking for a simple, more effective way to deal with your knee issues, hip impingements and sciatica started due to prolonged sitting habits, bad movements techniques, or posture; come and get a free assessment and movement screen or start with one of the classes from the recommendations below to help overcome your knee, ankle or hip issues.

Remember, every part of your body is inter-connected and re-building that connection takes time and effort.

Hip, Knee & Ankle Issues (Lower Body Dysfunction)

MUST ATTEND ANY OF THE CLASSES BELOW (2-3 times/week)

MAY ATTEND ANY OF THE CLASSES BELOW (2-3 times/month) 
Total Body Reset
This online program can help you reset and realign your body by releasing various muscles including the ones in shoulder, neck hips and lower back.
Learn More

Lower Back Issues

Lower back and sacrum issues are very common among office or desk-job, cyclists, runners, high jump athletes at some point in their lives tend to develop lower back pain and stiffness due to repetitive movements in the single plane.

If you are looking for a simple, more effective way to deal with your back issues started due to prolonged sitting habits, bad movements techniques, or posture; or inappropriately body position for lifting and carrying your newborn baby, come and get a free assessment and movement screen or start with one of the classes from the recommendations below to help overcome your back issues.

Lower Back Issues (Core Dysfunction)

MUST ATTEND ANY OF THE CLASSES BELOW (2-3 times/week)

MAY ATTEND ANY OF THE CLASSES BELOW (2-3 times/month) 
Total Body Reset
This online program can help you reset and realign your body by releasing various muscles including the ones in shoulder, neck hips and lower back.
Learn More

Neck & Shoulder Issues

Neck & Shoulder issues are very common among office or desk-jobs and sports players who play racket games and basketball.

If you are going through all sorts of neck and shoulder issues either happening due to sports or yoga injuries, misalignment of the joints, bad movements techniques or posture; lifting and carrying your newborn baby, come and get a free assessment and movement screen or start with one of the classes from the recommendations below to help overcome your neck shoulder issues.

Neck and Shoulder Issues (Upper Body Dysfunction)

MUST ATTEND ANY OF THE CLASSES BELOW (2-3 times/week)

MAY ATTEND ANY OF THE CLASSES BELOW (2-3 times/month) 
Total Body Reset
This online program can help you reset and realign your body by releasing various muscles including the ones in shoulder, neck hips and lower back.
Learn More

Why Should You Go to Pilates?

Abbysan Yoga & Wellness Center

With seemingly half the celebrities around the world getting their pictures taken leaving Pilates classes, and perhaps your friends and neighbors reducing aches and pains and becoming fit with Pilates, you might be wondering about Pilates lessons for yourself.

What do you expect from a Pilates class?
Most people will answer with something vaguely along the lines of “a core workout”. The truth is that Pilates works more than just your core — your entire body workout and a mindful way of exercising your muscles.

Restructure Your Core

Your core isn’t just your abs — it’s your entire body from your diaphragm all the way to your pelvic floor. Pilates can help make your abs stronger or give you better muscular endurance in your core. Although the focus of a Pilates class is primarily on your core, your inner unit “powerhouse“, the class at Abbysan centre will also work your back, chest, arms, legs, neck, and feet!

Postural Balance

Technology has created a generation of back and neck pain. Pilates programs are praised by everyone from athletes to office workers for their ability to develop strength and correct posture in the key areas of the body such as hips, lower back, upper back, and neck.
 
By releasing the typically overactive areas of the chest, upper shoulders, thoracic spine (upper back), and hip flexor muscles as well as activating and strengthening the gluteals, abdominals, and shoulder stabilizers will help to counteract the effects of slouching.
 
All of this significantly improves dynamic stability – the ability of the body to hold itself in better alignment for longer, maintaining an upright posture, stability, and responsiveness. 

Rebuild Muscle Tone. Not Bulk.

Celebrities consistently credit Pilates as the reason for their toned muscles. It makes your arms lean and toned. A great butt is a great asset for everyone its helps in maintaining pelvic stability, knee alignment, power in jumps, speed when running and make your buttocks look good in tights of course. Pilates builds longer, leaner muscles making you stand taller and look slimmer! 

Regain Sensory-Motor Control.

Pilates includes balance and standing work. Most of us don’t move our spines in all different directions. A Pilates class will take your spine and neck through a gentle various range of motions (flexion, rotation, extension, and lateral flexion). If you feel tight from sitting or standing all day, these movements will get you loose and limber again.
 
We will activate the muscles in isolation and then progressively work them in more compound and dynamic functional movements (movements that you are likely to perform during your daily life), this will help you regain the control over your movements. 

Equipment or No equipment… it works

All kinds of exercises are done on the reformer to promote length, strength, flexibility, and balance. The reformer is the key to achieving long, strong muscles without bulk. The exercises on reformer provide enough resistance and movement variety to help build strong bones.
 
Yet, you don’t need equipment — you can do a Pilates workout on Mat anywhere. Although Pilates can use a full studio, it can also be done just with your body weight. We can put together a custom pilates routine for your holiday hotel rooms. Let us know!

Dancers and Celebrities love it.

Pilates is the exercise of dancers. Think of the bodies you see in movies or on the stage — if you want long, lean muscles like the dancers, then this is the workout for you. Celebrities consistently credit Pilates as the reason for their toned muscles. It makes your arms lean and toned. 

Best fit for Prenatal or Postnatal.

Not only important for mums and mums-to-be, Pilates will strengthen your pelvic floor, which is a vital muscle for everyone. Your pelvic floor gives you control over your bladder and bowel, but can be weakened by childbirth, obesity and also if you lift a lot of heavy weights.

Athlete and Sport’s Conditioning

Pilates was initially developed as a rehabilitative tool. Joseph Pilates was a German gymnast, born in 1883, who dedicated his life to teaching his exercising techniques, believing that poor posture goes hand-in-hand with poor health. He believed that by having awareness of breath and of alignment of the spine, we can strengthen the deep torso and abdominal muscles, and reduce stress.

Elderly are not exceptions.

Elderly people have many risk factors due to aging and lack of exercise. 
Decrease in balance, gait disabilities, and falls are most common and greatly affect their mobility in day-to-day life.
 
Balance ability is a very complicated function that maintains positions through diverse functional elements, and intervention of the nervous and musculoskeletal systems. In general, various sensory-motor neurons interact in response to changes in gravity, the base of support, vision, and physical stability, and the external environment, resulting in instability of the body.
 
Mat-based Pilates helps elderly males and females improve trunk stability, dynamic balance, and significantly decrease the sway length and sway speed.

Elderly are not exceptions.

Elderly people have many risk factors due to aging and lack of exercise. 
Decrease in balance, gait disabilities, and falls are most common and greatly affect their mobility in day-to-day life.
 
Balance ability is a very complicated function that maintains positions through diverse functional elements, and intervention of the nervous and musculoskeletal systems. In general, various sensory-motor neurons interact in response to changes in gravity, the base of support, vision, and physical stability, and the external environment, resulting in instability of the body.
 
Mat-based Pilates helps elderly males and females improve trunk stability, dynamic balance, and significantly decrease the sway length and sway speed.
 
Clinical Pilates Is Beneficial In;
  • Chronic Low back pain (LBP)
  • Chronic Obstructive Pulmonary Diseases (COPD)
  • Post Menstrual Syndrome (PMS)
  • Multiple sclerosis
  • Lymphedema after Breast Cancer Treatment
  • Spinal Deformities
  • Degenerative Disorders like Arthritis, Osteoporosis and Rheumatoid Arthritis, etc.

Supervised Under Dedicated Instructor.

The ideal way to keep up with your training is to have an instructor design a bespoke program of exercises for you to keep up with in between your sessions in the studio, and plan a review session every so often to make sure your technique is still sound and you are getting the most out of your training and in time you’ll be amazed by the results.
 
Our instructors are certified Pilates instructors as well as hold bachelor’s degrees in physiotherapy and naturopathy. We can create bespoke rehab and exercise programs for our clients with injuries or postural issues.

Word Of Caution.

  1. If you have an injury, consider doing a few one-on-one sessions with one of our Pilates specialists first to learn the basics. On a personal level, always remember the rule that if something hurts, don’t do it.
  2. Attending classes throughout pregnancy also significantly helps and speeds up the process of getting your body back in shape after childbirth. However, as with any type of exercise, always check with your doctor first, and remember to tell your trainer that you are pregnant before commencing class.

Abbysan Studio is located at the entrance of the boat lagoon in Phuket, offering highly effective body sculpting pilates workouts. 

Based on various studies indicate people who practice Pilates with good technique over time see the following benefits:
  • Improved flexibility and mobility.
  • Trunk stability.
  • Core and pelvic floor strength.
  • Injury prevention.
  • Improved posture.
  • Improved coordination and athletic performance in some sports.
We feel most rewarded when our clients achieve their goals, especially those who became pain-free or having more ease of movement.
You can also visit the following research links for your reference
Pilates: how does it work and who needs it? [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666467/]
The Effects of Pilates Mat Exercise on the Balance Ability of Elderly Females.[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3944308/]
Effects of modified Pilates on the variability of inter-joint coordination during walking in the elderly. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5276783/]
Effects of Clinical Pilates Exercises on Patients Developing Lymphedema after Breast Cancer Treatment. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5351459/]

How to go that extra mile – Cyclists help post

In a few instances, recreational activities and work habits may stress the musculature in such a manner as to make the body stiff, limit the range of motion in joints, and may lead to back pain. Soccer players, for instance, develop an increased tone in their hip flexors from kicking the ball and running.

Cyclists often show an increase in the size and strength of their quadriceps and gastrocnemius (calf) muscles due to the repetitive bending and straightening of the knee. Their hip flexors are often weak in comparison to soccer players or runners. In this post, I want to share a few things you can do as a cyclist to go that extra mile.

Gastrocnemius (Calf) - Stretch

Quadriceps (Thighs) - Stretch

Psoas & Abdominal (Core) - Strengthening

Upper Back - Strengthening

Hydrating your body 24 hours before your cycling session will help you cope with that outdoor heat better and reduce chances of fatigue due to loss of water. If you are a professional you know you can’t really drink lots of water during your cycling so your best best bet is to prepare a day before. Also Adding beetroot in the form of salad or juice helps with better oxidation in your muscles and keeps them active for a longer period of time. Let’s try and let me know how if this works for you.

Contact Us, if you need help creating a personalized program for you via Zoom Call or In-person.

The Benefits Of Improving Flexibility

Improved-flexibility-Abbysan

Flexibility relates to the ability of the muscles to allow the joints to move freely.
Flexibility is often used as synonyms to Joint motion. To achieve optimium flexibility required for the functional movement on everyday basis we require to aim the following.

  1. Stretch the tight muscles and/or strengthen the weak muscles
  2. Improve joints mobility to gain normal range of motion at every joint.

Purpose of Improving Flexibility

  1. Improved flexibility may enhance performance in aerobic training and muscular conditioning as well as in sport.
  2. Flexibility training used in yoga postures helps in active relaxation that can improve both mental and physical recovery.
  3. Reduces stress in the exercising muscles and releases tension developed during the workout.
  4. Assists with posture by balancing the tension placed across the joint by the muscles that cross it. Proper posture minimizes stress and maximizes the strength of all joint movements.
  5. Reduces the risk of injury during exercise and daily activities because muscles are more pliable.
  6. Improves performance of everyday activities as well as performance in exercise and sport.

Techniques for Improving Flexibility

Joint mobilisation techniques:
By improving your range of motion, your body requires less energy to make the same movements and you also will have more flexible joints thus lessening the likelihood of injuries sustained during workouts, or any other time.

Stretching techniques:
Recent research has shown that static stretching can reduce muscle soreness after exercise. These slow, gradual movements involve a controlled elongation of the muscle through it’s full range of motion, and is then held for 15-30 seconds in the farthest position that can be held without pain. By stretching in this way, you can improve muscular balance and your resting posture.

Fascial release techniques:
Applying compression to the affected site induces a bio-electric and bio-chemical response that changes the connective myo-fascia from a semi-solid state into a more viscous or fluid state, freeing it to glide smoothly against adjoining tissues. Often, once the fascia is released the underlying muscles will relax.

All types of flexibility training will be more effective after a thorough warm-up, when the body temperature is elevated. Choose activities that serve two functions: relaxation and flexibility. This does not mean that the entire time has to be spent stretching.

Methods of Improving Flexibility

Methods of Improving Flexibility

  • Yoga
  • Pilates
  • Tai Chi
  • Hydro-therapy
  • Manipulative Therapy

One of the most notable benefits of theses methods is that it promotes muscular relaxation and because of this, can lessen lower back pain. Since those muscles are commonly contracted throughout the day, whether sitting or doing activities, they can become stressed and cause pain. Becoming more flexible in the hamstrings, hip flexors, quadriceps and other muscles can help reduce that stress on the lower back and reduce the tightening that causes pain.

Yoga and pilates also increases the blood supply to muscle tissues, and your entire body delivering essential nutrients through your blood stream. It also increases joint synovial fluid, the lubricating fluid that promotes the transportation of nutrients to your joints. This allows for a greater range of motion, less joint pain and a reduced risk of joint degeneration.

Better Overall Health and Vitality can be achieved through above methods. You will notice less pain, improved movement, reduced muscle soreness, and improved physical performance. The feeling of well-being, and vitality you will notice as a result of a regular flexibility routine can provide many important health benefits.

“Stretching is not just a part of a workout, it can be a workout by itself.”

Improved-flexibility-Abbysan
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3 Step Process To Build A Solid Foundation In Yoga

3 Step Process To Build A Solid Foundation In Yoga

It would be best to have a solid foundation in yoga for certain poses and prevent injuries from faulty yoga practices; this is also true of homes and education.

I will share some significant reasons you need to build a solid foundation in yoga and some tips on doing this.

1. Feet Foundation

Yoga is a barefoot practice; you use all your feet muscles almost in all yoga poses. That’s why the first thing you need to do is start with your feet. Your stance and foot placement are the most critical part of building your concrete foundation in yoga.

The foot and ankle have very complex and often opposing functional responsibilities. They must flexible to adapt to uneven surfaces. Transfer high forces, and allow movement of the body in multiple directions.

During weight-bearing activities, the foot must quickly transform into a rigid lever that allows muscular contractions to propel the body forward, upward, sideways or any combination of these motions.

Your feet will sense and report if you are about to fall, or if your body is having issues with the yoga pose, or if you need to modify the position.

The foot also has a vital role in balance, sensing body location, and maintaining an upright posture; they directly connect to your core.

Realigning your foot and ankle is the first step in avoiding injury and building a foundation for your core.

Recommended Abbysan Classes – Hatha Yoga 1 and 3

2. Leg Foundation

Establishing a solid leg foundation can help prevent you from passing out and to recognize your endurance level.

You need to develop strength in your legs without locking your knees because locking your knee can cause you to pass out in yoga classes. Preferably, find your stability in your legs and observe when your body may be feeling fatigued. Fatigue can lead to passing out and various issues.

Recommended Abbysan Classes – Hatha Yoga 1 and 3, Hip Flow.

3. Core Foundation

Whole-body awareness is the ultimate goal of building a foundation for Yoga practice.

The feet explicate your balance, your legs reveal fatigue, and your core foundation can determine if your mind and body are connected. When you can sense the disconnect, you can re-connect. This is the most considerable benefit for many people in yoga and trying to build a foundation.

Recommended Abbysan Classes – All Yoga Classes, and especially Back Stretch Vinyasa, Yoga Core, and Core Flow.

As you move through your yoga journey and practice, you will discover other reasons to make the solid foundation you need for your Asanas (Yoga Poses in Sanskrit) and daily routine.

When you have issues formulating your concrete foundation, consider a consultation with one of our yoga & wellness coaches. They can help you recognize and develop the foundation and work to make it stronger.

Join the presale list and get up to 200$ OFF on the YOGIC SCIENCE EXPERT CERTIFICATION COURSE by Dr Abhishek Agrawal opening on 9th August, 2021.

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How To Deal With Chronic Pains – The Holistic Ways.

I am Dr. Abhishek, a naturopath with over 15 years of practicing and teaching Yoga, Pilates and mindful exercises. I have this incredible talent to help you break free from pains and limitations, improve your posture and body awareness so you can live mindful life.

I believe that our body is a complex machine and we need to deal with it in the Holistic Way.

In this article, I will try to highlight a few practical ways to manage chronic pains. And If you are suffering from chronic pains and physical limitations, you are definitely going to read this.

The Pain affects everyone in one way or another. The acute pain tends to resolve in a short time but has a sharp, aching sensation associated with it. On the other hand, the chronic pain is usually a dull and throbbing ache that could last for more than six months.

All pain starts as acute pain, in the form of injury, bad posture, or repeated movements and if not treated during the early onset, it can become chronic. Chronic pain affects a person’s everyday life without them realising it.

And most people, who suffer from chronic pain, have a reduced ability to function normally and the optimal efficiency of their work and duties are significantly reduced.

Chronic pain is also linked to depression, anxiety, and sleeping disorders, and may even reduce that person’s ability to stay normal. And, some chronic pains like arthritis, could inhibit mobility and flexibility. This results in a loss of contact with friends or families because you only wants to stay home and be left alone.

You may also have difficulty walking or carrying things which make you feel like a burden because you need to rely on other people. Plus you are unable to perform activities that you took for granted, such as running, dancing, or maintaining personal hygiene. And, in long term some conditions could even cause constipation or incontinence.

Therefore, it is crucial to properly manage your pain to be able to restore the quality of your life and your loved ones who are suffering from chronic pain, and not be restrained by the pain that can cause disability.

Often the feeling and sensation of pain is the sign that there is an ongoing inflammation and may be due to arthritis, sprains, headaches, lower back issues, and so on.

Proper treatment and plans are necessary to combat the chronic pains. I mean, How long can someone rely on Painkillers? Plus, the painkillers are not the only way to tackle pain, and the good ones are costly.

I am sure you have herd this before, but its so true that, by making changes in your lifestyle, you can be free from the pain in the long term. The three major changes required to be successful in dealing with these inflammatory pains are;

  1. Changing your diets,
  2. Restoring natural body heat, and
  3. Proper exercise.

Changing diet, sounds simple but it’s more complicated than that. It requires a proper evaluation of your current intake of nutrient rich food.

Most researches have proved that antioxidants are known to reduce inflammation. Antioxidants can be found in deep-coloured fruits and vegetables such as blueberries, prunes, pomegranates, blackberries, strawberries, raspberries, kale, spinach, Brussels sprouts, red beans, and kidney beans.

Besides that, other good sources of antioxidants are spices and herbs such as cinnamon, oregano, turmeric, parsley, basil, and curry powder. By incorporating foods rich in antioxidants into your diet, you can reduce pain without relying on painkillers.

A diet compromising of salmon, olive oil, and flaxseed oil is rich in Omega-3 fatty acids, which are good for cholesterol levels and reducing inflammation.

Drinking hot liquids such as hot herbal teas with peppermint or wintergreen, and hot ginger tea with honey can help expel excess wind from the stomach and restore heat to the body.

Exercising is also good for the body and improves limb function. Muscles work as shock absorbers. By doing yoga, pilates on mat or reformer and strengthening exercises, they help the body to combat pain. However, a customised exercises regimen must be done regularly to get positive results.

It is essential to be able to accept pain as a part of your life that needs to be addressed before combating it. It is not impossible to get rid of the pain. With determination, making slight changes in your lifestyle, incorporating the right mindset, and genuine support from us, you will be able to overcome anything, including pain.

Until we meet, try to take charge of your pain today with these 10 simple steps:

  1. Keep yourself hydrated as dehydration can aggravate the symptoms of chronic conditions such as headaches and back pain. Drink loads of water! By drinking eight glasses of water a day, you are taking a simple step to keep your body hydrated, and it will thank you for that. Chronic pain tends to get worse when the body does not have enough water. It is best to avoid coffee, soda, or tea as they have diuretic effects that can cause dehydration.
  2. Load your body with nutritious foods that can help combat pain and reduce fatigue. Consume lots of leafy greens, foods with Omega3 fatty acids, asparagus, low-sugar fruits such as cherries, pineapples, plums, cranberries, and soy products. They can help alleviate pain and alkalinize your body to make it less acidic. These foods help to increase chronic pain resistance and are also fatigue busters.
  3. Avoid processed foods and foods containing chemicals that can increase inflammation such as dairy, chocolate, eggs, citrus fruits, high fat red meat, coffee, tea, sodas, red wine.
  4. Incorporate turmeric when you are cooking and take a Curcumin supplement. Originating from India, this brightly coloured spice is used for cooking delicious foods, while having anti-inflammatory properties. Turmeric contains Curcumin and has been used for centuries to treat many health ailments such as chronic pain. It is a natural pain reliever without harming the liver or the kidneys.
  5. Keep a positive outlook. Thinking positively will help you to overcome blocks and lessen the pain you are feeling.
  6. Try to incorporate a form of exercise into your daily life. Exercise is beneficial by strengthening the body and increasing blood flow. Start with simple exercises or learn yoga to increase strength and flexibility. Yoga can calm the mind and reduce the stress caused by pain. You can also try pilates on mat or reformer it has low impact on your joints and will help you  strengthen your core.
  7. Distract yourself with activities that are not stressful such as listening to music, watching movies, and so on. It is vital to engage in activities that make you feel good. Humans are not able to work all the time. It is crucial to have a hobby that you enjoy and allow yourself time to engage in the hobby to distract yourself from the stress. By doing something that makes you feel good, you are indirectly releasing endorphins, which can reduce pain.
  8. Maintain a proper posture. Being in a C-slump, which is a bend back with the head in front of the spine, can impair nerve and blood flow. It is best to keep a straight back with your head resting on top of your spine. Remember, you are not a question mark. This can help prevent strain on your back and neck muscles. It is important to have a good posture not just to give a good impression to other people, but also for your health. Book a free consultation with Dr Abhishek to screen your posture and analyse functional movement patterns.
  9. Discuss your pain with a specialist. You may be able to find solutions to problems that cause your stress and helpful coping skills. Keep a diary that can help you keep track of your pain and record down medications that can help you and any adverse effects you experience while taking them. This can help you to be in more control of your pain. Book a free consultation with Dr Abhishek to make lifestyle changes by drawing a clear path through journaling for pain.
  10. Take rest whenever you feel pain. Pain could be an indication of the body telling you to stop overworking yourself. Sleeping is one of the ways for the body to rest and regenerate itself. By depriving the body of it, it will have low resistance towards pain.

The pain could occur with no apparent reason which puzzles prescribers and patients. It is important to bear in mind that chronic pain cannot be treated in one quick solution but needs an extensive personalised plan to manage.

So be patient!

Thank you for reading.

If you are suffering from pain please click here to book a free consultation and assessment session.

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