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Courtesy of  ISO Fit Studio

Scoliosis is a common medical condition where a person’s spine is curved like an “S” or “C” shape. A healthy spine should be a straight line but due to inheritance or bad posture, this condition is commonly found curved.

Scolosis is usually found in youths, predominately females. According to the HK Department of Health, a survey conducted in 2006/07, there are 16.7% students are suffering from Scoliosis, compared to a survey in 1999/00, there is a 7% increase.

There are generally three causes of Scoliosis, which are Congenital (inborn), Neuromuscular and Idiopathic. Congenital scoliosis happens due to the formation of the spine bones during development in the womb. Neuromuscular scoliosis is caused by problems such as poor muscle control, muscle weakness or paralysis. Idiopathic scoliosis is an unknown cause yet the most common type in youths.

Although Idiopathic scoliosis seems to be the least disruptive to our daily lives, the effects of this condition could start from a simple back pain which could easily escalate to diminishing lung function due to the distortion and stiffness of the rib cage. Other complications of scoliosis include low back arthritis and pain as an adult; respiratory problems; self-image – the asymmetry of the trunk will look awkward.

To prevent scoliosis from worsening or to improve the condition, there are a few different options. Posture training such as Pilates acts as an important role in prevention and treatment of scoliosis. Pilates helps slow down curving of the spine by strengthening their core muscles. When these muscles are strong, they help lengthen the spine and improve posture. This will help individuals understand how the body works, increasing awareness of the weaker parts of the body.

Physiotherapy exercises can also help with the prevention of scoliosis. A well-trainedphysiotherapist will be able to assess and classify curve patterns. Performing correct breathing and strengthening exercises will help with the individual’s alignment.

Simple exercises can be done at Iso Fit, at home or even at the office to help to strengthen the correct muscle and improve alignment.







A brief instructional video talking about the benefits of foam rollers. A great way to stretch and increase your flexibility.


Pilates Ring Workout

November 22, 2013


Circle   home   Pilates   Ring  

Are you using your Pilates Ring correctly??


Take a look at this video which gives a good insight into what might be causing your pain and how to fix it with a foam roller.. 



The Pilates Ring (aka Magic Circle or Pilates Circle) - It looks cool and you know its good for you......but how do you use it? This is a common question, but fortunately also a question with ready answers. We have found a great video for you to check out - perform these exercises and feel the benefits in no time! Purchase your Ring Today.


This video is courtesy of our friend, Andrea Ramirez, from Andrefit. If you want to see the full article with the video, please visit her website http://andrefit.com/stretch-for-a-happy-body/

這段影片是由我們的朋友Andrea Ramirez拍攝的,她現在Andrefit 中心工作。如果您對片段的詳情有興趣,不妨瀏覽一下她的網頁:


In this video I add very basic Yoga and Stability Ball moves I use in my classes. When you move you want to move in coordination with your breathing, so deeply inhale before you start and just follow the moves being aware of your breathing.



Courtesy of an article from the foam roller guide.....

Using foam roller for IT band is one of the most common used for the tool. This is because the Iliotibial band or the muscle found at our outside thigh is one of the most used and usually injured tissues in the body. In fact, over use of the muscle causes the Iliotibial band syndrome, an inflammation of the area that often shows up in athletes. Since the condition can be very painful, it usually prevents them from performing at top form, making it essential to take care of the problem quickly.

Foam Roller for IT Band

Using a foam roller for IT Band problems is one of the most effective techniques to solve this problem. A foam roller which is popular for its Myofasial Release properties manages to release the tension trapped in the IT Band, allowing the pain to be gone faster.

Of course, there are also other methods used for this problem, but so far, a foam roller for IT band pains is the most common one used. In fact, it has been the choice of most athletes, finding it not only effective but very versatile since they can use it for other body parts.

Following are IT Band exercises using the foam roller.

IT Band Roll

Place the foam roller on the ground and begin with lying on your side. The foam roll should be resting on your IT band area, just below the hip. Prop your elbows in order to maintain the position. You could also cross one leg on top of the other to increase the pressure or you could just let it be there for balance. To achieve maximum pressure, heavily rest on leg on top of the other. Now, start rolling slowly but heavily downwards until you are near your knees. After that, slowly climb back, stopping in specifically painful points for longer periods of time. You can do this for two to three minutes, depending on how you asses yourself.

Glute Roll

Of course, the IT Band area is also connected to other tissues, making it necessary to exercise this too as much as possible. For the glute roll, the foam must be situated directly under your butt. You don’t have to use your hands to lift your upper body here, just lie on your back at a relaxed position. Now, start rolling the foam towards the injured area before rolling back. Like in the IT Band roll, try to increase pressure on painful areas and linger there for some time to squeeze out the tension. Do this for two to three minutes.

At first, the exercise can be painful since you are just starting out on the Myofascial release but after some time, the pain will soon fade away, allowing the muscle to relax. Keep in mind to maintain proper balance so that you don’t injure the body part rather than cure it. Aside from the IT band, the foam roller may also be used in different body parts, wherever pain or tension is felt.



按摩滾筒: 針對大腿外側肌肉









Sometimes coming back to your Pilates workout after your summer break means taking time to renew your relationship with the basics of this amazing work. Iso Fit recommends the following exercises - they are simple, yet powerful in their results and can be done as homework in between your sessions.....READ MORE

當您放下普拉提訓練一段時間後,您需要重新認識一些基本功,以建立進一步的訓練。Iso Fit中心建議您可跟著這套簡單而有用的練習,您可以在重拾普拉提訓練的空檔中熟習這套簡單動作……閱讀更多

As useful and versatile as they are, Foam Rollers are slowly starting to get the recognition they deserve. We know you know you need one. However we also know you may not know how to use one (how many times did we just use the word "know"?) ! Here are some great tips courtesy of the Foam Roller Guide (and a useful video from Kinetic Fitness in the UK):

Hip Roll

Lie on your left side and put the foam roller under you hip. Now, use your elbow for balance, placing it firmly on the floor. Initially, both your legs should be extended straight towards the floor. Then, slowly bend your right knee and bend it over the right leg, placing the foot just in front of the right one. You’ll find that this is the most comfortable position you can get and once you’re happy with the way things are, slowly roll your hip up and down the roller. The movements should encompass your hip and upper thigh area. For the right hip, just flip over and reverse the position. You should be able to roll for about two or three minutes every day.

Back Roll

This one is the most basic exercise for the foam roller and could give the most benefit after a long day of hard work. Clear an area off the floor and put your foam roller in the place of your choice. Now, lie on it with your back and slowly move up and down so that the foam would distribute pressure all over your tissues and muscles.

Triceps Stretch

For this exercise, you’ll be improving your balance as well as your triceps. First off, sit on the floor with your legs stretched in front of you. Your hands should be stretch out at your back, helping you maintain balance. However, it would not be placed on the floor but on the foam roller. With your hands on the foam roller, tighten your core, extend your arms and lift yourself off the floor. Make sure that your shoulders don’t contract, keeping it straight and in line with your hands.

For the upper part of your arms, try doing push ups while holding on to the foam roller.

由於按摩滾筒的實用和耐用性高,慢慢地受到專業的認可。我們相信您也需要一個,只是您可能不知道如何正確地使用。在這裡有一些不錯的秘訣教您如何善用按摩滾筒(還有英國的Kinetic Fitness所分享的實用視頻):









Hi all,

As you may know, Polestar Pilates Asia recently hosted a Pilates and Somatic Movement Conference in Hong Kong (beginning of April 2011). T8 Fitness were proud to be one of the sponsors and we had a great time - as you can tell from the pictures of us posing on Facebook!
We were fortunate enough to spend quite a bit of time with Deborah Lessen while she was here for the conference (Pilates Expert and Former President of the Pilates Method Alliance). We took the opportunity to pick her brains a little bit about Pilates Exercise on the Mat:

It's very important, says Deborah Lessen, that we pay attention to the details right from the "get-go". This means making sure that we move well in the beginning of a session and make initial relationships. I (and you) know from personal experience that mind and body needs to be focused and in sync right from the start of your session in order to get the maximum benefit from your training. For this reason, Deborah recommends the following three exercises to get any mat session off to a good start.......READ ARTICLE

Are you T8 Fit? Give some of these exercises a go and you will be well on your way!



不知您是否知道,亞洲Polestar普拉提最近在香港舉行了普拉提和身體運動大會(2011年4月開始)。T8 Fitness很榮幸能成為贊助商之一,當日我們都有一個很愉快的時間– 您可以從我們的Facebook上的照片看到!

我們很幸運地在大會內花了相當多的時間與Deborah Lessen(普拉提專家、普拉提方法聯盟前主席)談話。我們因此與她對普拉提墊訓練的想法更接迎了點:




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