10 Daily tips from Sarah Rosenfield

Hi, here are some easy tips to ease tension and aid relaxation:

• If you wake up feeling achy in your lower back, bend your knees and gently tilt the pelvis forward and back a few times before getting up.
• Start every day sitting on the edge of your bed, feet on the floor and roll your chin towards your chest and keep rolling towards your knees.  You are now mobilising your upper and middle back.  Roll down 3 or 4 times. 
• If you are working on your computer for several hours at a time, make sure you get up each half hour and gently circle your shoulders at least 6 times, then walk around your desk.
• Release the neck by turning the head gently left and right.. then you can go back to work.
• Drink lots of water every day.
• Smile a lot (people will wonder what you've got to smile at!) it releases tension!
• Think of a belt all the way around you and it has 10 notches.  Imagine pulling the end of the belt and the tummy pulls in to about the third notch only.  Keep it there and keep breathing!  You are now protecting your lower back!  Do this until it becomes second nature.
• If you are hanging on to a bar/handle, having to stand up on the tube, pull your shoulders down to a soft v-shape and bend your knees (subtly).  You won't get back ache!
• Wear a rucksack instead of carrying heavy bags swinging off your arms.
• Ask your boss if you can bring pilates into the office and reduce back related illness.  Ask around the office and see if anyone's interest.  A Pilates class in the office is for everyone's benefit.  Less time off work!
• Try and find a small pilates class to join and you'll be amazed how much you will benefit.

www.sarahpilates.com