How to de-age your ‘tech-neck' if you're over 50
I admit it, I've been fretting about my neck. Not in the Nora Ephron wrinkles and sag sense (ok, maybe a bit/lot of that). But a few months ago, it began aching, intrusively.
Occasionally it has been Voltarol-worthy. I should have done something about it years ago. Every masseur/facialist I've ever encountered has juddered to a halt when they reached my neck. 'My Gaaad, it's like rock/stone/wood/concrete .
I assumed everyone who sits at a computer or has a smart phone has a traumatised neck. I let things slide.
Vanity brought me to my senses. To be precise, a photograph of myself in semi profile. I looked like a chicken, my neck's so far forward.
We all know bad posture is a chief culprit when it comes to making us look and feel older. But those tense neck muscles may also be contributing to the pesky marionette lines that make one look so miserable.
I don't fancy surgery. Besides, a friend in her early 70s who has an un-touched neck that's cross hatched with lines is still one of the most beautiful, elegant women I know. Good posture, among other things.
I'm hydrating with oils rich in Vitamins E and A, and SPF-ing like there's no tomorrow. I've even tried a neck cream, which smells divine, but won't do what I need, which is to strengthen my upper back and remind me to pull my head back. I'm paying extra attention in my Pilates classes to protect my neck and wearing reading glasses whenever I'm at my computer, so I don't strain forward to see the screen properly.
I spend five to ten minutes in front of the tv gently massaging the large muscles (trapezius and SCM since you ask) at the side of my neck with my hands.Some people like to use fascia balls . You don't need a fancy oil for this – good old almond or jojoba will do.
I'm also enjoying trialling Keren Bartov's The Wand, a light weight hand held tool that combines Radio Frequency (RF) technology, infrared and red light therapy in the optimal ranges to deliver targeted heat deep into the skin's layers, purportedly stimulating collagen production and boosting blood circulation.
It's easy to use, good for applying gentle pressure where you need it, and has attracted a lot of celebrity support, but it's a steep £1,650. More affordably, Currentbody's light mask specifically designed for necks is £359.99.
Other steps I've taken: sleeping on a memory foam U-shaped pillow which supports my neck and ensures crease-free cheeks if I turn on my side, and seeing an osteopath specifically about my neck tension. He's also giving me acupressure and showing me correct ways to exercise without straining my neck.
The dull ache has gone. Meanwhile, I think the marionettes are softening. Is it the pillow, better posture, hydration, massage, osteopathy? All of it, probably. But drawing my neck back, tucking in my chin slightly and that old fashioned method of feeling a string coming out the top of your head and lifting you to the ceiling is a game changer.
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The Independent
2 days ago
- The Independent
A Pilates instructor shares her three ‘go-to' exercises for strength, spinal mobility and easing stiffness
Joseph Pilates concocted his world-conquering fitness methodology while imprisoned in a First World War internment camp on the Isle of Man. Now, more than 100 years on, the practice has enjoyed a renewed surge in popularity. 'If you've ever wondered why Pilates has such a loyal following, the answer lies in how it makes you feel – strong, connected and grounded in your body,' Pilates instructor and Reform Wellness Studio founder Kasey Lach tells me. It has wide appeal too, with instructors able to adapt exercises to suit people of varying fitness, experience and mobility levels. However, some movements have a more universal application than others, and below Lach has shared three of her favourites which hold plenty of benefits for pretty much anyone. 'These Pilates-based exercises are simple, effective and can be done almost anywhere,' she says. 'While these movements are generally safe and beneficial, please note that attending a class with a trained practitioner will provide more thorough guidance, personalised cueing and proper technique tailored to your individual needs.' How to do Pilates instructor Kasey Lach's three go-to moves Prone back extension How to do it Lie prone – or face down – with your forehead on the mat and your arms by your sides, palms up. Keep your legs together with your feet gently pointed throughout. Inhale: prepare. Exhale: set your core muscles then lift your head and chest slightly off the mat. Think about sliding your shoulders away from your ears. Inhale: slowly lower your trunk and head to return to the start position. Modifications 'If you experience neck or disc-related pain, avoid lifting your head and trunk. Instead, focus on core engagement and activating the deep neck flexors using a technique called the 'chin nod',' Lach advises. This technique involves gently tucking your chin towards your chest, providing a stretch across the back of your neck and the muscles around the cervical (uppermost) region of your spine. Top tip 'Keep your head aligned with your spine throughout the exercise. Maintain abdominal engagement, potentially with a light posterior tilt of the pelvis [the front of the pelvis is higher than the back], to protect the lower back.' Benefits of the prone back extension This exercise targets the spinal extensors (the group of muscles responsible for straightening the spine), with support from the abdominals for spinal protection, Lach explains. By moving and strengthening these areas, it can 'improve coordination of the core muscles, enhance scapular stability and train the body to lift against gravity using controlled, skilled activation,' she adds. Side bend How to do it Lie on your side then bend your knees to a right angle while keeping your feet in line with your torso. Place your top foot on the mat in front of your bottom foot for stability. Press the hand of your lower arm into the mat, underneath your shoulder, and extend it so your torso is almost upright. Inhale: straighten both legs and lift your pelvis towards the ceiling until your legs and torso form a straight line. As you do this, raise your top arm so it extends vertically upwards from your shoulder. Exhale: lift the pelvis slightly higher into a laterally flexed position and reach your top arm overhead. Inhale: lower your pelvis until your legs and torso form a straight line. As you do this, return your top arm to vertical. Exhale: lower back down to the starting position. Modifications 'For a more gentle version of this movement, perform it on your elbow with both knees bent, keeping them in contact with the ground throughout for added support,' Lach recommends. Top tip 'Initiate the movement from the oblique abdominal muscles [which run along either side of your trunk]. Use the gluteus medius [on either side of the buttocks] to lift the lower side of the pelvis up and draw the shoulder blades down and back throughout the exercise.' Benefits of the side bend This exercise strengthens the obliques, scapular (shoulder blade) stabilisers, lumbar-stabilising quadratus lumborum and gluteus medius muscles, says Lach. This will not only help you develop healthier shoulders and greater control of your core muscles, but also increase mobility in your spine for bending motions. Pelvic curl How to do it Lie on your back with your knees bent and your feet flat on the mat, hip-width apart. Keep your neck and shoulders relaxed. Inhale: prepare. Exhale: engage your core and begin to curl your pelvis then spine off the mat, one vertebra at a time. Inhale: hold the top position. Your pelvis should be in maximum posterior tilt, with your thighs and torso forming a straight line, and you should feel a stretch in the hip flexors – the muscles on the front of the hips and upper thighs. Exhale: slowly lower your spine one vertebra at a time until the tailbone touches the mat. Modifications ' If you have disc-related conditions, avoid deep lumbar flexion [curling of the lower spine],' Lach says. 'Instead, maintain a neutral spine and pelvis as you lift, and work within a pain-free range.' Top tip 'Tilt the pelvis by pulling the pubic bone towards the chin to create deep lumbar flexion. Deliberately place one vertebra at a time as this will help you achieve maximum articulation and spinal mobility.' Benefits of the pelvic curl Lach says this movement will recruit the spinal flexor muscles, responsible for forward bending of the vertebral column. It also strengthens the spine-stabilising transversus abdominis and pelvic floor muscles of the core, as well as the large gluteus maximus and hamstring muscles. It is an excellent exercise for mobilising the spine and pelvic region to ease general stiffness, she adds, making it a worthy antidote to hours spent sitting at a desk. It can also improve core control and relieve tightness in both the back extensors and hip flexors.' What is Pilates? There is often confusion over what defines Pilates. We see controlled, repeated movements in everything from yoga to strength training, so what distinguishes this practice from other exercise modalities? 'At its core – literally and figuratively – Pilates brings together breath, focus, core engagement, control, precision and flow,' Lach explains. These are otherwise known as the six principles of Pilates. 'These principles work in harmony to help improve flexibility, mobility and overall strength, especially through bodyweight movements that don't require fancy equipment,' she continues. 'Each class is a full-body experience. Think of it as a symphony of muscles working together, moving with intention and control. When your core – the body's powerhouse – is strong and stable, everything else begins to move with more ease and coordination. You'll start to notice better posture, smoother movement and even more confidence in how you carry yourself day to day.' Lach says you're likely to see plenty of physical benefits from committing to regular Pilates session – a famous Joseph Pilates quote claims: 'in 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you'll have a whole new body.' But she also believes the practice supports other sporting interests you might have. Whether you're into running, weight training, cycling or high-intensity workouts, Pilates helps 'improve movement efficiency, prevent injury and enhance performance by reinforcing core stability, muscular balance and body awareness,' Lach explains. 'If you're brand new to movement or looking to level up your existing routine, Pilates is a beautiful way to come home to your body – one intentional breath and movement at a time,' she adds. One final point to make is that Pilates is an incredibly pliable practice, with modifications available to suit people of different fitness levels, as well as those with specific conditions or injuries. Herein lies the added value of having an experienced in-person instructor and listening to your body, Lach explains. 'Listening to your body doesn't mean avoiding movement altogether – it means moving intentionally, staying connected to how you feel and adapting as needed,' she says. 'This is especially true when working with or around pathologies – health conditions or injuries – where the wrong type of movement can do more harm than good.'
Daily Mail
3 days ago
- Daily Mail
The 'brilliant!' $15 at-home pilates app helping women ditch menopause weight gain: 'Since joining I have lost 5.7kgs'
Ladies, it's time to reclaim your mind and body for good. If you're over 40, you know your body can start to feel less like a friend and more like a foe - hello, menopause, with its hot flashes, mood swings, and weight gain. It's easy to feel out of control as your body starts calling the shots long before you even realize that things are about to change big time. But that's where the Reverse Health Pilates app comes in. Reverse Health Pilates The first-ever fitness program for menopause. A platform designed for women over 40 to come together to lose weight and gain confidence using Pilates. you can do your workout from anywhere with this unique program that is accessible via the app and online 24/7. Whether your goal is to lose weight or gain muscle — Reverse Health has you covered. Starting at $15 Shop Pilates is proven to help encourage weight loss and core strengthening with low-impact routines perfect for aging The innovative and accessible platform prioritizes women's health without judgment, bringing solutions right to you. With their at-home pilates workouts on the app, you can take your health back into your own hands, and it only costs $15 a month. Their program is specifically designed for women over 40 whose physical needs are unique, making other workouts such as running or weight-lifting insufficient. The best part of all is you never have to leave the house to achieve your goals again, as every routine is accessible via the app 24/7. As our bodies change with age, our needs do too. Reverse Health was designed with this in mind. Pilates is shown to be a low-impact strengthening fitness technique that can burn calories effectively with just a few simple moves. Whether you are aiming to lose weight, tone muscles, or both, pilates targets it all. Studies have shown that pilates is also a great resource in combating BMI fluctuation, which often is a major concern for women experiencing midlife weight gain. The app comes loaded with pilates workouts, and women have reported seeing results as soon as two weeks in. (Bonus: you also unlock healthy recipes in app to help you go the extra mile!) If you are sick and tired of empty promises, this fitness app is for you. One user said: 'I tried everything, and none of it worked until I found Reverse Health... 25 pounds later, I am back to my high school weight.' 'Feeling really proud at the steady progress in weight loss - I was very stuck at over 80kgs following menopause and feeling dejected but since joining I have lost 5.7kgs (12.5lbs) and going strong,' a second user shared. 'The wall Pilates is right up my street with the 20 minute sessions now a regular part of my morning routine.' No matter where you are in your menopause journey or if you are a woman just looking to get fit, the Reverse Health app is going to change your life both inside and out.
The Independent
4 days ago
- The Independent
Physiotherapist and YouTube star Lilly Sabri says this 10-minute deep core workout can ‘improve posture and reduce injury risk'
Say the phrase 'core muscles' and most people's minds shoot to an image of a six-pack. But these six-pack muscles – the rectus abdominis – make up just a small portion of the core musculature, and they should not be the sole focus of your exercise efforts. Instead, it can be beneficial to work a wider range of mid-body muscles such as the posture-supporting transverse abdominis and spine-stabilising multifidus. These muscles have become known as the 'deep core' on account of their geography – they are further from the skin's surface. To unpack this concept, I called on chartered physiotherapist and certified Pilates instructor Lilly Sabri, whose deep core workouts are particularly popular on her YouTube channel. Speaking to me as part of YouTube's 20th anniversary celebrations, she also shared a sample 10-minute workout you can try to get a taste for this type of training – no equipment required. How to do Lilly Sabri's deep core workout Sabri's 10-minute workout above comprises a sequence of exercises. Each one is performed for 45 seconds, followed by a 15-second rest, then you move on to the next one. Follow along with her video above in real time to benefit from her regular cues and pointers. 'It's important to make sure you're engaging your core throughout,' she says. To do this, rather than letting your ribcage flare as you inhale, try to keep it down towards your hips. You can also think about drawing your belly button 'back towards your spine', Sabri explains. During the workout, she provides modification options for many exercises so they can suit people of varying fitness levels. 'As a physiotherapist and Pilates Instructor, we are taught the importance of observing and adapting exercises depending on each individual's fitness level, movement patterns and injuries,' Sabri continues. 'Teaching online, it is much harder to achieve this, which is why I believe it is very important to provide clear verbal cues and demonstrations, in addition to modifications for common injury complaints and beginner levels. 'My goal is to help everyone master the basics of the movement and then progress it as they become stronger and more competent.' What is the deep core? As mentioned above, the deep core is a collection of deep-lying core muscles which have a variety of responsibilities within the body. 'The deep core comprises the innermost layer of muscles in your torso that provide stability and support for your spine and pelvis,' Sabri explains. 'The muscles included are the transverse abdominis, multifidus, pelvic floor muscles, diaphragm and the deep fibres of the internal obliques and erector spinae. These muscles work together to maintain posture, support movement and protect your internal organs.' What are the benefits of strengthening the deep core? The muscles of the deep core perform many vital functions. Case in point: without the diaphragm, you would be unable to breathe. As a result, strengthening this area can have many desirable effects. Firstly, Sabri says you can enjoy 'improved posture and spinal stability', alongside a 'reduced risk of injury and enhanced functional movement'. Pilates is a good way of mobilising the spine and strengthening the surrounding muscles that support it, allowing you to move as intended and appropriately distribute forces placed on the spine and pelvis among the best muscles for the job. This can help to prevent pain developing in these areas, improve freedom of movement and ultimately allow for a better quality of life. Sabri adds that strengthening the deep core muscles can also 'lead to better athletic performance, support pelvic and organ health and improve breathing efficiency as the diaphragm and deep core work together for efficient breathing'.
