Archive for Moving

Wright Now Fitness: Keep Moving to Help Reduce Low-Back Pain

(PRWEB) February 04, 2015

Low-back pain is a common condition that affects people of all ages, particularly those who are 30 to 55 years old. Back pain is the second most common malady seen in doctors’ offices and low-back pain is the second principal cause of work absence. If this is something that you have personally experienced, there is a lot you can do to improve your condition.

    For the majority of back ailments, although it might seem counterintuitive, active recovery is recommended by health professionals. Immobility including standing and sitting for long periods of time, and bed rest (except during times of severe pain) are not recommended, and can actually make symptoms worse. Additionally, returning to activities of daily life as soon as possible is an important part of recovery.

    Low-back pain can be caused by a variety of conditions including, but not limited to, sciatica, herniated discs, spondylolysis, spondylolisthesis, lumbar sprain or strain, compression fractures, and spinal stenosis. It is important to be examined by a physician because treatment can vary based upon the condition.

Exercise tips to help with low-back pain recovery:

     Low-back exercises have the most beneficial impact when implemented on a daily basis.
     Exercise that causes pain is not beneficial and can affect proper exercise performance.
     Low-back pain and function recovery can take as long three months or even more, so hang in there and stick with your program.
     Try to avoid any daily activities that cause pain in your lower back.
     Within the first two weeks that lower back symptoms first appear, most of the time, it is beneficial to engage in low-stress aerobic activities such as walking, swimming, and/or using a     stationary bike as soon as you can.
     Stretching will have the most affect on pain relief and strengthening will cause the greatest improvements in function.

    Once the initial low-back flare up has subsided, exercise becomes the main goal of lower back recovery and care. Core stability is a primary focus of low-back pain programs. The core is considered the cervical (neck), thoracic (upper and middle back), and lumbar (lower back) spine, as well as the shoulder and pelvic girdles. A lower back exercise program should target these areas with the intention of improving stability first, then muscle endurance, and then strength in order to increase stability, coordination, and efficiency during active movements.

    Learning how to find and maintain a neutral pelvis is one of the first important exercise goals to focus on. From a standing position, tilt your hips forward and then back as far as possible without changing the rest of your posture, and then find the middle point between the two extremes. This is your neutral pelvis and the position you want to maintain when performing lower back exercises.

    Spine stability is the next important exercise goal to focus on. This can be accomplished by learning how to brace your abdominal wall by keeping it mildly contracted.

    Often it is found that a person with low-back issues has trouble activating the gluteus muscle during squatting exercises which means that the individual uses the hamstrings and low-back muscles instead. The clamshell exercise, and as you progress, the single-leg squat are two exercises to help your body learn how to activate the gluteus medius.

    Core endurance can be increased with exercises such as the bird dog, supermans, planks, and bridges.

    Once core strength and endurance have been developed, the goal of low-back pain recovery should be to work toward returning to daily activities through dynamic stabilization which is performing dynamic (active) exercises while engaging the core to maintain spinal stability, such as exercising on an exercise ball.

Tips for how to maintain a healthy low-back:


Quit smoking! Smoking may decrease blood flow to the intervertebral disks which may lead to nutrient deficiency and lack of oxygen, and therefore, cell death.
     Keep moving! Regular physical activity may reduce and prevent back pain. Additionally, make sure to get up and move around frequently if you sit a lot or drive in the car for long periods of time.
     Stand up straight! Be mindful of your posture and try to create an ergonomic work environment.
     Do your cardio! Aerobic exercise can help to keep your disks healthy and may help reduce pain by releasing endorphins. Combining cardio with lower back exercises has been shown to be more effective in low-back pain recovery and prevention.

I will see you at your next workout!

Aaron Wright, AHFS, CPT

Look Younger. Feel Stronger. Live Longer.

Aaron Wright, AHFS, CPT, creator of the Wright Now Fitness System, a comprehensive dvd and digital exercise system “for everyone”, is an ACE advanced health and fitness specialist, ACE certified personal trainer, orthopedic exercise specialist, functional training specialist, sports conditioning specialist, therapeutic exercise specialist, exercise programming expert, and health and wellness speaker.

Please visit us at for more information on our DVD and digital download/instant streaming workouts and more tips and advice on the benefits of exercise for low-back pain recovery and maintenance.

NOTE: Always consult your physician or health care provider before beginning any exercise program.


1. Solomon, Jennifer. (2012). Low-back Pain In Ace Advanced Health & Fitness Specialist Manual (pp. 489-507) United States of America: American Council on Exercise (ACE).

Bodies by Pilates Is Expanding and Moving to a New Location in Phoenixville, Pa.

Phoenixville, PA (PRWEB) February 07, 2015

Bodies by Pilates has moved to 235 Bridge St. in Phoenixville, PA in order to expand the number of classes offered to customers. The 3,500sf space has been completely refurbished and has transformed into a world class Pilates studio. The lay-out allows for three classes to be run at the same time, therefore keeping up with the demand of loyal clients. Bodies by Pilates will also become the Peak Pilates Education center for the Mid-Atlantic region for students to get professional training (Peak Levels, 1, 2 & 3) and enable their own career as a Pilates teacher. Bodies by Pilates will also be the first studio to offer “Body Shred” an all new HIIT that involves Boxing/Kickboxing into targets, mixed w/calisthenics in a soundproof music filled room that will get the heart pumping.

What is it? — Pilates is a form of exercise that has been around since the 1920s. Not until recently has it been brought to the masses in most communities and people from every walk of life are getting addicted. Place your hand a few inches above your belly button, then suck in your abdominal muscles by pulling the belly button back and down into the spine. This movement is the very core of the principles of Pilates. Joseph Pilates developed his method in the early 20th century as a way to help sick patients rehabilitate their bodies from illness or after an injury. It has evolved from there into a great program for athletes, dancers and people from all facets of life to stay injury free and operate at their best level. Quite simply Pilates is the most effective exercise for our modern day sedentary lives society has transitioned to as a result of industrialization & office work.

“Pilates develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit!” ~ Joseph H. Pilates

Pilates’ method uses apparatus — the Cadillac and Reformer being the most well-known — with springs that provide the resistance and assistance needed to work the entire body from the core, or the Powerhouse. Pilates movements are controlled by engaging the abdominal muscles while making sure to not tighten the neck, lose the stomach contraction or hunch the shoulders. In time, the body will lengthen, tone, realign and increase in flexibility.

Who can do it — Pilates is not age, gender, or fitness level specific! Pilates is for everyone. There are more than 600 exercises, so as students get stronger they can increase resistance or increase the intensity of the movement. Pilates is also great for those recovering from injury, who are postpartum, have scoliosis, multiple sclerosis, cancer and even people going through chemotherapy.

What to Wear — Nonrestrictive clothing like leggings and tank tops is recommended, to allow for full upper and lower body movement. Clean socks are required at all times. Jewelry, watches and rings should not be worn and long hair is best tied back.

What is the Cost — Purchase one of the various club memberships for monthly group class participation. All classes are open to the community and do not require a membership. Bodies by Pilates offers class “tickets” in packages anywhere from 8 to 30 classes.

Why Bodies by Pilates: “Transform your Body…Transform your Life.” After many years in the fitness industry Deb Lemon has established herself as one of the top trainers in the Fitness industry and has created Bodies by Pilates due to her love for this form of fitness. Deb has created a space folks will call a second home, built a team of professionally trained teachers and adapted the most effective form of exercise into an affordable business model for all customers. The studio offers an affordable luxury that everyone needs. Please visit the website for more information visit our webpage.

Pilates for Real Results — Don’t settle for any workout session that doesn’t deliver results. Every person has different and very specific needs and goals. Bodies by Pilates teaches “real” Pilates….not something sort of like Pilates. Whether it’s a mat class or an equipment class, classical Pilates gets you results. The transformation is not only physical, but also mental, emotional, and spiritual.

Quality Staff — “The Body Achieves only what the Mind Believes.” The mind body connection is an essential part of learning and practicing Pilates. It takes an experienced and well trained teacher to help achieve this. All teachers have taken the Peak Pilates comprehensive training program and have a minimum of 200 hours of training (most have over 1,000 hours) in Pilates that encompasses anatomy, kinesiology and program design, and all teachers maintain a dedicated personal practice. The teachers treat every class as an investment in yourself and are dedicated to making students get the most from it.

Pleasant Environment — The Studio environment at Bodies by Pilates is uniquely comfortable and makes all feel at home. A serene atmosphere away from the noise and disruptions of the outside world, the facility is fully equipped with top of line Peak Pilates reformers, chairs, barrels, towers and more. Bodies by Pilates provides private sessions, small and large group classes designed to accommodate every level of fitness and experience. No matter what class everybody will leave feeling accomplished, more fit, stronger, maybe even taller…which Pilates has become known for.

Find More Exercise Program Press Releases

Charlotte Moving Company Gentle Giant Announces Promotional Sponsorship of the Thunder Road Marathon

Charlotte, NC (PRWEB) November 14, 2014

Charlotte moving company Gentle Giant, an award winning local and long distance mover based in Massachusetts with offices across the country, announced today that it will act as the official mover of the 2014 Thunder Road Marathon, put on by the organization Run Charlotte. Taking place on Saturday November 15th, the Thunder Road Marathon requires the transportation and storage of supplies, food, beverages, signage, and athletic equipment for approximately 5,000 participants and volunteers at the road race. Gentle Giant’s Charlotte move crews will play a pivotal role in pre-race and marathon day planning and logistics, working directly with Run Charlotte staff.

The scope of Gentle Giant’s work for the Thunder Road Marathon includes:

    Loading of Gentle Giant trucks and delivery of Marathon goods and equipment, including thousands of pounds of food, supplies, equipment, and water to the finish line on MLK Boulevard past Marshall Park
    Setup alongside Marathon volunteers beginning at 3:00 AM on race day and ending with post-race consolidation and removals
    Gentle Giant movers on hand throughout race day, helping move cases of water and other tasks as they arise
    Will have a Gentle Giant vehicle serving as the pace car for the race, and a fleet of Gentle Giant trucks behind the last runners picking up supplies as the race moves along
    Gentle Giant Moving Company will provide approximately over 100 man hours, starting the Friday before the event, through to the end of race day, and days following the event.

Gentle Giant Charlotte Regional Manager Robert Farnum will serve as the project manager for the marathon. He explains that “The Thunder Road Marathon is something we’ve been looking forward to since last year’s race, and we hope to continue this partnership every year. This event is a perfect fit for Gentle Giant Moving Company, as we have a highly athletic culture, love to compete, and spend every day running boxes throughout the city of Charlotte!”

Across the country, Gentle Giant is involved with several other large athletic events, including the Seattle Marathon, the Rivertown Runners in New York, the Escape the Rock Duathlon in San Francisco, and have long standing partnerships with the Boston Marathon and Head Of The Charles Regatta.

About Gentle Giant Moving Company, Inc.

Founded in 1980, Boston-based moving company Gentle Giant is an award winning residential and commercial mover, offering local moving, long distance moving, and international moving services. Named 2009 Independent Mover of the Year by the American Moving and Storage Association, one of the Boston Business Journal’s Best Places to Work in Massachusetts in 2004, 2005, and 2006, winner of the 2006 International Torch Award for Marketplace Ethics by the Better Business Bureau, winner of the Better Business Bureau’s Torch Award for Excellence in 2002, 2003, 2005 and 2008, nine-time winner of Boston Magazine’s “Best of Boston,” six-time winner of The Improper Bostonian’s “Boston’s Best Moving Company” award, twelve-time winner of the Angie’s List “Super Service” Award, 2007 Top Small Workplaces award from the Wall Street Journal and Winning Workplaces, and named a Healthiest Employer in 2013 by the Boston Business Journal, the company’s services include craning, piano moving, complete packing and unpacking services, and other related services. Gentle Giant offers storage facilities and dispatches crews from more than 19 offices in California, Chicago, Massachusetts, New Hampshire, New York, North Carolina, Rhode Island, Virginia, Washington, DC and Washington State. For more information, please call (617) 661-3333 or visit

Related Fitness Press Releases

FitBody Personal Training LLC Announce the Personal Training Classes Will Be Moving Indoors Mid-November

(PRWEB) November 05, 2014

Fitbody Personal Training LLC invites participants to get ready for a fun way to take Thursday night or Saturday morning workouts away from the gym and prepare to energize your body with a challenging workout from FitBody Personal Training LLC.

Personal trainer near King of Prussia, PA, Carolyn Grashof continues boot camp indoors on Thursday evenings starting November 13th and ending on December 18, 2014. There will be no class on Thanksgiving Day. All Saturday classes start on November 8th and end on December 13, 2014. Sunday boot camp classes will also be held inside from November 16, 2014 until December 14, 2014.

The fun and energetic personal training classes, that will be moving indoors mid-November, will be held in Phoenixville, PA. Thursday evening classes will be held at Phoenix Hook Hose and Ladder Co. Sation NO 1 (177 Church Street Phoenixville PA 19460) starting mid-November. Saturday and Sunday morning classes will be moving indoors at the Civic Center (123 Main street Phoenixville, PA 19460).

The boot camp classes will be structured as fun and friendly, and they are designed for all levels of participants. Requiring no yearly commitment, the classes will run on a 6-week schedule, although participants can sign up anytime. Classes will run on Thursdays from 6:30-7:30 p.m., on Saturday mornings at 7:45 a.m. and also on Sunday mornings at 8:30 a.m.

FitBody Personal Training LLC was started by Carolyn Grashof who has been a group fitness instructor since 1997 and has been practicing personal training since 2002. Carolyn is a highly energetic person and motives people to get in shape. She specializes in Pilates, cardio kickboxing, spinning, athletic step, pool fitness, interval training, boot camp classes to name a few. Her expertise also includes posture, strength, cardio conditioning, and flexibility programs to suit her clients’ body and goals.

For more information about FitBody Personal Training LLC or Carolyn, visit or email carolyn(at)fitbodyforeverybody(dot)com

Media Contact

Carolyn Grashof