Cornell Rehab Medicine- Welcome to 2015!.
5 Pilates Moves for a Slimmer Waist
Pilates works the core in four biomechanical dimensions:
- Flexion: a curling forward of the spine
- Extension: an arching backward of the spine
- Rotation: a twisting motion of the spine around its axis
- Lateral flexion: a side-bending of the spine
Reclining Knee Twist
Lean back on your forearms, curl the tailbone under and bring the legs into a tabletop position. Inhale and tilt the legs to one side as far as possible while maintaining your upper body form.
Exhale and “wring out” the waist, slowly drawing the knees back to center.
Repeat on other side. Do two sets of 10 (5x each side), resting between each set.
Scissor Criss Cross
Lay on your back, interlace your hands behind the head and curl the chest off the floor. Scissor the legs and twist the torso toward the upper leg, drawing the abs in deeply as you exhale.
Take a quick inhale as you scissor the legs the other direction, and exhale again as you twist the other way.
Repeat this alternating motion 10x, then rest and repeat.
Forearm Plank Twist
From a forearm plank, legs together, exhale and squeeze the abs in as you slowly rotate to the right side of the right foot, keeping both feet stacked and both elbows firmly on the floor. Inhale and return to center, then exhale and rotate the other direction.
Repeat 10x (five alternating rotations). Rest and repeat.
Side Plank Twist
From side plank, upper hand behind the head, inhale and twist the chest up toward the ceiling, then exhale and rotate the chest toward the floor.
Keep the pelvis still and the feet stacked (separate the feet if unstable). Do 5-8 reps per side. Rest and repeat.
Double Lunge Twist
Begin standing, hands behind head, right leg forward, left leg back. Exhale and bend both knees simultaneously as you twist the torso as far as possible to the right (toward the front leg).
Inhale, straighten the legs and return the torso to center. Do eight reps on each side, then rest and repeat.
Clinical Services
New Treatment for Knee Arthritis
Chronic knee osteoarthritis (OA) is one of the most common diseases of advanced age. With up to 20 million adults in the US suffering from OA of the knee¹, close to 700,000 cases progress to total knee joint replacement.
Knee Radio-Frequency Ablation:
- Clinical studies of RFA addressing other sources of pain have demonstrated over 20 months of pain relief and improved physical function
- Is designed to treat complex anatomy of variable nerve courses through the creation of large volume, spherical lesions
- Potentially reduces the amount of time and fluoroscopic exposure through straightforward, familiar placement techniques
Non-Surgical. Minimally-Invasive. Non-Narcotic:
Cooled RF is a non-surgical, minimally-invasive, non-narcotic solution for genicular neurotomy. Because it can be performed in an outpatient setting, patients have the potential to return to an enhanced quality of life much sooner than with surgery — and with a reduced need for narcotics.
Studies show that when Cooled RF is performed on other joints:
- Physical function is significantly improved
- Pain and disability are decreased
- Drug utilization is reduced
Please call Dr. Singh at 212-746-1500 to schedule a consultation
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