Academia Pilates Tarifa

10/05/2024

https://youtu.be/3uK92zS8qq8?si=tEHw1-5Y9NnvDnJA

At this moment, a global revolution in anatomical research is underway, fundamentally changing our understanding of the human body.This revolution centers ar...

08/11/2023

According to a recent study, forward head position and blood flow to the brain are clinically observable by taking the carotid pulses and can lead to debilitating symptoms within the brain.

The carotid pulses are weaker when the head is in a forward position; however, the carotid pulses are stronger when the head is over the spine.

When the head is forward over the spine, the brain may not receive sufficient blood flow and oxygen due to compression of the carotid arteries. If this compression is severe enough, it can result in cerebral ischemia (CNS dysfunction). Clinically, we see disturbed sleeping patterns, increased anxiety, and mental sluggishness.

The March 2000 Mayo Clinic reported that prolonged FHP also leads to myospasm, disc herniations, arthritis, and pinched nerves.

Dr. Alf Breig, a Swedish neurosurgeon and Nobel Prize recipient, describes how the loss of a normal cervical lordotic curve creates dysfunction and disease.

Through cadaver studies, Dr. Breig demonstrated that neck flexion could stretch the spinal cord 5-7 cm causing tensioning of the meninges (covering of the brain and spinal cord) and elicit measurable pressure on brainstem nuclei (nerve control centers) which control all basic life functions. (Breig, Alf. Adverse Mechanical Tension in the Central Nervous System: An Analysis of Cause and Effect. 1978. Almqvuist & Wiksell International, Stockholm, Sweden. Pg. 177.)

New studies show that correction of cervical lordosis may be associated with an immediate increase in cerebral blood flow.
Ref: https://pubmed.ncbi.nlm.nih.gov/31001596/

28/02/2023

Did you know that the strength and flexibility of your big toe can impact your posture?

The big toe plays an important role in the mechanics of the lower body, particularly during gait (walking and running). As the foot rolls forward, the big toe pushes off the ground and propels the body forward.

A foot imbalance can affect the mechanics of the big toe by altering the way the weight is distributed across the foot, leading to decreased function, reduced propulsion, and increased risk of injury.

Here are the top 5 benefits of improving big toe function for gait:
1. Increased speed and efficiency: Improving big toe function can enhance push-off and improve walking and running speed.
2. Reduced risk of injury: Strong, flexible big toes can better adapt to different surfaces and reduce the risk of injury during gait.
3. Improved balance and stability: The big toe plays a key role in maintaining balance and stability during gait, and improving its function can enhance these factors.
4. Reduced pain and discomfort: Addressing common big toe problems can help to alleviate pain and discomfort during gait.
5. Improved overall foot health: Improving big toe function can have a positive impact on overall foot health, reducing the risk of other foot problems and improving quality of life.

Therapeutic insoles can help to promote proper big toe movement by changing the weight-bearing surfaces, which can in turn, help to reduce stress and strain on the feet, ankles, knees, hips, and lower back.

07/02/2023

The gluteal muscles have an essential function to counteract an anterior pelvic tilt.

But what causes weak glutes?

Factors such as sitting down for long periods can result in the hip flexors becoming chronically tight and overactive.

But did you know that your foot posture heavily influences your pelvis position?

Let's take a closer look.

When the foot hits the ground, a series of events extending throughout the body is set into motion.

The foot functions as one link in a biomechanical kinetic chain, where movement at one joint influences movement at other joints in the chain.

As the base of this chain, the foot is subject to the forces of ground contact with every step, cushioning the body on landing and launching the frame forward immediately thereafter.

When we have a foot imbalance, the glutes can be deactivated -and we begin to lose our ability to stand upright efficiently.

Common indicators of postural imbalances also include head tilt, shoulder tilt, hip tilt and compromised sagittal plane. All can lead to low-back pain, neck pain, and increased wear on joint tissues.

Here is a simple way to activate inhibited glutes.

-First, lay on your back with your knees bent.
-Keep your core braced. And without arching your lower back, squeeze your butt muscles to get them engaged first.
-Then, lift up while keeping your glutes contracted.
-At the top, squeeze your glutes as hard as possible for about 5 seconds before coming back down.

In addition to this, Therapeutic Insoles is a great tool that can be used to activate your glutes. They stimulates the feet’s sensory receptors to increase muscle tone, stability, and mobility.

Are your glutes inhibited?

02/02/2023

https://youtu.be/2HACOkDb_8Y

Versión Completa.2023 Conoce tu cuerpo, conoce tu cerebro. Nazareth Castellanos, neurocientíficaLa mente de Nazareth Castellanos se quedó prendada de la idea...

30/01/2023

A recent study from 2018 titled Coupling of respiration and attention via the locus coeruleus: Effects of meditation and pranayama, discussed how focused attention to breathing can help improve brain health and increase your focus and concentration.

How it does this exactly is through an area in the brainstem called the locus coeruleus (LC).

The LC is a chemosensitive area within the brainstem that can automatically activate the phrenic nerve (the big nerve that connects to the diaphragm) to increase respirations when increased levels of CO2 are detected, to help bring oxygen up and CO2 levels down.

When you breath in, activity in the LC increase (potentially raising norepinephrine) and when you breath out, activity in the LC decreases (potentially lowering norepinephrine).

Practicing breath-focused meditation on a daily basis can have a profound impact on brain health, but it is also a great way to short circuit panic, stress and fear. When we experience stress and fear, we can feel it in our body. Our palms get sweaty, our respirations increase in number and shorten in depth. These bodily cues are signals that the fear is about to take over our body and shut down our thinking brain.

How to box breath:

1. Inhale slowly and deeply through your nose to the count of four, very slowly in your head.
2. Hold your breath in to a count of 4.
3. Exhale through your nose for the same slow count of four, expelling the air from your lungs and abdomen. Be conscious of the feeling of the air leaving your lungs, how the coolness has become warmth.

Repeat this until you feel your heart rate slow down and your body begin to calm. It really can be that simple!

27/01/2023

Did you know that the fibers of the trigeminal nerve connect with the fibers of the vagus nerve inside the brain? When the trigeminal nerve is overstimulated, it can impact the vagus nerve.

The vagus nerve is a part of the parasympathetic nervous system. It starts in the brainstem, and travels down the neck throughout the body to a bunch of vital organs.

The task of the vagus nerve is to create connections between the brain and the digestive tract, lungs, heart, spleen, liver and kidneys.

A big part of the vagus nerve’s job is to tell the brain what is happening in your organs. Another big part of the vagus nerve is to calm the body after a stressful moment, ie take your body out of fight or flight.

Understanding this connection can help you better manage your stress.

For optimal vagal tone, address your tongue posture first.

Here are 4 ways you can exercise and stimulate your vagus nerve:

1. Cold showers
Any acute cold exposure will increase vagus nerve stimulation. Studies have shown that when your body adjusts to cold, your fight or flight (sympathetic) system declines and your rest and digest (parasympathetic) system.

2. Massage
You can manually stimulate your vagus nerve by massaging several areas. A Vagal Activator works great!

3. Pilates
A 12-week Pilates intervention was associated with greater improvements in mood and anxiety than a control group who just did walking exercises.

4. Breathing
A breathing technique that you may never have tried is inhaling deeply and then closing your airway while pushing your breath against the inside of your chest. This method of applying internal pressure from the lungs out to the surrounding organs stimulates the vagus nerve as it connects your heart, spleen, lungs, stomach, and small intestines.

16/12/2022

The sole of the foot is an essential sensory structure in the control of standing balance.

Specialized mechanoreceptors transmit tactile and proprioceptive feedback used by the CNS for reflexive and conscious adjustments to posture.

Our feet are part of how our brain sees movement.

The skin of your feet sends information to the brain via the skin’s mechanoreceptors.

This information is then transmitted to the brainstem and thalamus, and then to the somatosensory cortex to shape motor development and coordination.

An imbalance with the feet ALWAYS leads to an imbalance in the body.

If your posture is unbalanced, there is poor proprioceptive data being to sent to the cerebellum and poor activation of the prefrontal cortex and basal ganglia. This will affect your posterior chain.

How to fix?
By improving the quality of the data being sent to the cerebellum (via the correction of the feet and visual system), we can then improve the postural reflexes and movement and posture. It's that simple.