https://www.scmp.com/rss/322389/feed Heather Thomas Shalabi became a Pilates devotee 15 years ago, after moving to Hong Kong. Her recognition of the benefits of Pilates, and passion for the discipline led her to embark on intensive training, completing her full Studio certification through Polestar in 2003. After working in Hong Kong clubs and studios for two years, Heather opened Flex Studio in January of 2005. Pre and Post Natal conditioning through Pilates and the Gyrotonic Expansion System is an area Heather has studied... en https://assets.i-scmp.com/static/img/icons/scmp-meta-1200x630.png https://www.scmp.com If sitting is the new smoking, then it’s no surprise that sciatica is the new tennis elbow. Sciatica – a pain that radiates along the sciatic nerve – is often caused by prolonged sitting and/or weight gain. It can also be caused by incorrectly doing something physical. There are many misconceptions about both the causes of and remedies for this condition. The sciatic nerve is the largest in the body, starting in the lower back and running down the back of the legs. Pressure on this nerve can... https://www.scmp.com/lifestyle/health-beauty/article/2117279/why-hongkongers-get-sciatica-and-three-yoga-moves-deal-lower?utm_source=rss_feed https://www.scmp.com/lifestyle/health-beauty/article/2117279/why-hongkongers-get-sciatica-and-three-yoga-moves-deal-lower?utm_source=rss_feed Mon, 30 Oct 2017 11:16:07 +0000 Knee pain afflicts many of us for many reasons: poor posture, lack of movement resulting in weak surrounding muscles, or more serious complaints such as osteoarthritis. Even if you just suffer from general knee stiffness, take it seriously. Because we live so much longer now, many endure limited movement due to weak musculature and, later in life, require knee replacement surgery. There are, however, preventive measures to strengthen the knee area, ensuring it stays stay strong and healthy for... https://www.scmp.com/lifestyle/health-beauty/article/2102911/five-easy-exercises-avoid-knee-pain-and-strengthen-ageing?utm_source=rss_feed https://www.scmp.com/lifestyle/health-beauty/article/2102911/five-easy-exercises-avoid-knee-pain-and-strengthen-ageing?utm_source=rss_feed Mon, 17 Jul 2017 04:33:52 +0000 Dreading your international flight (and the jet lag) this summer? We can’t promise you it won’t be tiring, but there are ways to reduce the physical impact of such cramped conditions. To make the process simple, here are top exercise tips (and a couple of dietary hints) so you can make the most of your precious holiday time on arrival. The ultimate guide to long-haul travel with young children Try to get a good workout in before you board the plane, on the day of your flight if possible.... https://www.scmp.com/lifestyle/health-beauty/article/2097658/seven-flight-exercises-survive-and-thrive-long-haul-trips?utm_source=rss_feed https://www.scmp.com/lifestyle/health-beauty/article/2097658/seven-flight-exercises-survive-and-thrive-long-haul-trips?utm_source=rss_feed Sun, 11 Jun 2017 03:33:28 +0000 Many of us know someone who’s had an injury and never quite recovered, or we’ve experienced the struggle firsthand. Perhaps it involved a torn muscle, or a broken bone that requires surgery. Perhaps there was nerve damage. As far as the surgeon is concerned, after his part, the problem is fixed. And yet, something’s still not quite right. The person’s movements may never be as carefree, agility may be lost, and often the body simply becomes less flexible. They may also start to suffer seemingly... https://www.scmp.com/lifestyle/health-beauty/article/2087751/how-holistic-approach-can-improve-post-op-recovery?utm_source=rss_feed https://www.scmp.com/lifestyle/health-beauty/article/2087751/how-holistic-approach-can-improve-post-op-recovery?utm_source=rss_feed Sun, 16 Apr 2017 09:02:31 +0000 Have you ever had pain in your neck or lower back? Chances are, the two are related. When we’re seated, the way we position our neck to balance our head directly dictates the position of our lower back. Why? Quite simply, the spine is made up of multiple curves suited to carry the weight of the head and position the pelvis. These curves in the neck and lower back often mirror one another. For example, if the neck is hyperextended when seated (a position known as “chicken neck”, with head stuck... https://www.scmp.com/lifestyle/health-beauty/article/2085361/do-you-have-chicken-neck-nine-ways-avoid-neck-and-lower-back?utm_source=rss_feed https://www.scmp.com/lifestyle/health-beauty/article/2085361/do-you-have-chicken-neck-nine-ways-avoid-neck-and-lower-back?utm_source=rss_feed Sat, 08 Apr 2017 09:16:20 +0000 It’s no secret that exercise is important for overall health and wellness. But exactly how movement keeps the doctor away can often be overshadowed by its aesthetic benefits. To gain insight into how intelligent movement helps us live well for longer, we need to take a look into the workings of one of the body’s major networks: the lymphatic system. Why? Because moving in general stimulates the flow of lymph fluid, giving a tremendous boost to the immune system. When to keep sick children away... https://www.scmp.com/lifestyle/health-beauty/article/2071770/five-exercises-strengthen-immunity-and-flush-your-lymph?utm_source=rss_feed https://www.scmp.com/lifestyle/health-beauty/article/2071770/five-exercises-strengthen-immunity-and-flush-your-lymph?utm_source=rss_feed Sat, 18 Feb 2017 04:30:15 +0000 When people talk about a sexy butt they talk about lifting and toning up your gluteus maximus – the muscle that gives your rear end its main curvy (or not) shape. But the maximus in fact works together with the minimus and medius, the latter being a powerful muscle that’s often the key to ageing gracefully with a powerful gait, balance and motor control in the lower extremities, and improving athletic performance and injury reduction. Seven exercises to give you a sexy butt and stronger core, by... https://www.scmp.com/lifestyle/health-beauty/article/2059630/how-have-sexy-butt-and-stay-young-work-gluteus-medius?utm_source=rss_feed https://www.scmp.com/lifestyle/health-beauty/article/2059630/how-have-sexy-butt-and-stay-young-work-gluteus-medius?utm_source=rss_feed Sun, 08 Jan 2017 04:32:05 +0000 Are you trying to get in shape for a big sports event or race? Do you want a bikini beach body this summer? Try eccentric muscle training – there’s a lot of evidence to suggest it is more effective than typical concentric exercises to achieve a stronger and leaner physique in the shortest period of time. By “eccentric” we’re not referring to behaving slightly strangely; rather it’s about how a muscle contracts while it is still producing force. Concentric exercise shortens the muscle to... https://www.scmp.com/lifestyle/health-beauty/article/1980785/how-eccentric-muscle-training-can-make-you-stronger-and?utm_source=rss_feed https://www.scmp.com/lifestyle/health-beauty/article/1980785/how-eccentric-muscle-training-can-make-you-stronger-and?utm_source=rss_feed Sat, 25 Jun 2016 23:01:19 +0000 Many of us spend hours working out our abs and glutes, sweating our way through intensive cardio training, and stretching our way through yoga class. But when is the last time you decided to have a foot workout? Typically we ignore the health of our feet until we can’t. Have you ever broken a toe, even your little pinkie toe, and been surprised at just how painful it is and so debilitating to all movement? The foot consists of 26 bones, which form approximately 33 joints involving well over 120... https://www.scmp.com/lifestyle/health-beauty/article/1947413/two-exercises-improve-health-our-feet-most-overlooked-part?utm_source=rss_feed https://www.scmp.com/lifestyle/health-beauty/article/1947413/two-exercises-improve-health-our-feet-most-overlooked-part?utm_source=rss_feed Sun, 22 May 2016 22:00:00 +0000 Try this: lift your arm up over your head as high as you can. Put your arm down, and now imagine a jar on the top shelf of a cupboard. Take it down and hand it to me, please. Did you notice that you did two very different movements? Not only is the range of motion different in the arm, the quality of the movement is different. In the first instance, the mind (nervous system) recruits the arm to lift to the range the mind believes the arm is capable of extending at the shoulder. In the second... https://www.scmp.com/lifestyle/health-beauty/article/1930514/how-unlock-power-mental-imagery-lift-performance-and-aid?utm_source=rss_feed https://www.scmp.com/lifestyle/health-beauty/article/1930514/how-unlock-power-mental-imagery-lift-performance-and-aid?utm_source=rss_feed Sun, 27 Mar 2016 13:00:00 +0000