Sitting or standing, working from home is hard on your upper body! Those lucky enough to be able to work from home during the pandemic know all too well the aches and pains that have often accompanied this privilege. As we learned in part one of our work from home series, sitting (or standing) for…
Sitting or standing, working from home is hard on your hips! If your newfound pandemic lifestyle has you sitting (or standing) for longer periods of time, then aches, pains and tightness in the neck, shoulders, back and hips are likely regular complaints. In this two-part series, we’ll look at the impact of sitting and standing…
Want to sleep better? Are you looking forward to spring and more sunshine? I sure am! In places like Canada that observe daylight saving time, “springing forward” means that warm, sunny days and long summer evenings are just around the corner. As a non-winter person, I’ll gladly pay the price demanded by the switch to…
Understanding the pelvic floor If you’re female, you’ve almost certainly heard of “Kegel” exercises—deliberate contractions and releases of the pelvic floor muscles designed to strengthen them, especially before or after childbirth. Ever since an American gynecologist named Arnold Kegel published findings on exercising the pelvic floor in 1948, Kegels have been widely touted as the…
What does “arm bone in socket” mean? Let’s admit it: Pilates and movement instructors are known for saying things that seem pretty cryptic to the uninitiated. This is particularly true in a group class setting, where instructors may not have the opportunity to fully elaborate on certain cues or expressions. The exhortation to “get arm…
Two proven exercise strategies to help seniors avoid falling According to the United Nations, “Between 2017 and 2030, the number of persons aged 60 years or over is projected to grow by 46 per cent (from 962 million to 1.4 billion) globally outnumbering youth, as well as children under the age of 10.” These compelling…
Tight hips? The desire to stretch is a natural reaction to muscle tension. But did you know that in most cases tightness is a mask for weakness? Tight hips. It’s an all-too-common complaint associated with modern lifestyles that have us sitting for hours on end—at work and at home. As a result, it’s natural to…
How to exercise safely during pregnancy When it comes to prenatal fitness, can you overdo it? In this issue of Body Harmonics Shoptalk, Margot McKinnon, M.Ed., gives moms-to-be some tips for working out during pregnancy and ensuring a healthy labour. Moms-to-be are getting stronger and stronger as prenatal exercise trends like running and yoga continue…
How to build core strength “Core” has been a buzzword in the yoga and fitness world for years. Everyone thinks they understand its meaning, but the term is seriously misunderstood. The most common misconception is that a strong core means you’re always holding your stomach in. Core is far more than just abdominals and doesn’t have…
Pelvic floor health Pelvic floor health is a hot topic. More and more physiotherapists and instructors are specializing in pelvic floor issues as research shows strong correlations between poor pelvic floor function and many health conditions and postural misalignments. Yes, pelvic floor function affects both men and women, and faulty mechanics can contribute to back…
Love your feet Spring is here, and this means a lot more walking and running as well as time spent in sandals and flip-flops. Before you set out for that 5k run or slip on your sandals, read how you can keep your feet supported to put a healthy spring in your step. How feet…
Standing Pilates & movement sequence We’re just a week into the New Year and I’ve heard so many people complaining about eating too much over the holidays and feeling more sluggish as they sit at their desks. While Pilates is typically done on the mat, at Body Harmonics, we love incorporating standing exercises into our…
Holiday restoration routine With the holidays just around the corner, the malls are buzzing, emotions are running high and life may feel like it’s getting turned upside down. This time of year is about reconnecting with friends, family and preparing for the year ahead. It’s easy to get caught up in the holiday stress. According…
Building upper body strength after breast cancer After breast surgery it’s common to feel a sense of mistrust in your body, second-guessing even the simplest exercise or movement. Even kinaesthetically aware yoga and Pilates teachers report feeling this way post-surgery. With this in mind, an important part of your journey towards greater wellbeing should involve…
Building central support sfter Breast Cancer surgery If you started re-building your physical strength after surgery by following the exercises in Part 1 of our three-part series, you should feel an increased range of motion and mobility. And hopefully a greater sense of ease and confidence in your body. This next series of exercises will…
If you’re reading this, chances are you know first-hand that recovering from surgery is not only a journey of physical rehabilitation but also of mental and emotional healing. Properly guided and planned post-surgery movement therapy—be it yoga, Pilates or dance—should not only help you regain physical strength and mobility but also help you to develop…
Pilates sequence with balance cushion I love playing with Pilates props! It is amazing how adding a small little device can completely enhance, and even change, a particular movement or exercise. My prop “du jour” is the balance cushion. At Body Harmonics, we refer to it as the SitFit. I use it at home for…
Have you ever gone out for a run and felt your body get tighter and stiffer? Your knees, back, feet and everything hurts more as you pound the pavement. Your chest is ready to explode because you forgot to breathe. You try to maintain your good running form, but you just can’t stop focusing on…
Tips on hip replacements In June 2012 my left hip was replaced and I knew there was a good chance my right one would have to be done at some point too. This time instead of ignoring the signs, I decided to be more proactive. I was a runner and taught hard core classes up…
Abs, Hips & Thighs is a favourite Mat Pilates class at Body Harmonics. It’s a great way to feel every inch of your midriff, hips and legs from every angle and every direction. In this class, we draw on our Pilates Mat repertoire and Vertical repertoire to help sculpt and contour the waist, hips and…
