Let's celebrate World Water Day by learning more about how bamboo fabric conserves water resources.
Bamboo is a fast-growing plant that requires significantly less water than other crops, such as cotton. According to some estimates, bamboo can grow up to 91 cm (36 inches) in just 24 hours, which means it needs less water to reach maturity than other plants. Additionally, the process of manufacturing bamboo fabric requires less water than the process of manufacturing traditional cotton or synthetic fabrics.
Bamboo fabric can be produced using a closed-loop system, which recycles and reuses water and chemicals in the manufacturing process, minimizing water waste and pollution. By choosing clothing made from bamboo fabric, you are supporting a more sustainable and eco-friendly production process, which ultimately helps to conserve water resources.
Explore our line of bamboo clothing here.
]]>Women have been instrumental in ushering in sustainable clothing, both as consumers and as designers. One way that women have helped promote sustainable fashion is by becoming more conscious consumers. Women are often the primary consumers of fashion, and their purchasing power has been a driving force behind the growth of sustainable clothing. Women have become increasingly aware of the impact of their clothing choices on the environment, and they have sought out brands that offer sustainable options. This has put pressure on fashion companies to adopt more sustainable practices, and many have responded by introducing eco-friendly materials and reducing their carbon footprint.
Women have also played a significant role in designing sustainable clothing. Many female designers have been at the forefront of the sustainable fashion movement, creating clothing that is both stylish and eco-friendly. These designers have used a range of innovative materials, such as recycled fabrics, organic cotton, and biodegradable materials. They have also used sustainable production methods, such as zero-waste cutting techniques and using natural dyes.
One example of a female designer who has been instrumental in promoting sustainable fashion is Stella McCartney. McCartney has been a vocal advocate for sustainable fashion and has incorporated eco-friendly materials into her designs. She has also pushed for more sustainable practices in the fashion industry, such as reducing waste and using renewable energy sources.
In addition to promoting sustainable fashion through their purchasing choices and design work, women have also been involved in advocacy and education efforts. Women's groups and organizations have been active in promoting sustainable fashion and raising awareness of the environmental impact of the fashion industry. They have organized events, campaigns, and educational programs to encourage consumers to make more sustainable fashion choices and to pressure fashion companies to adopt more sustainable practices.
One example of such an organization is Fashion Revolution, a global movement that was founded in response to the Rana Plaza factory collapse in Bangladesh in 2013, which killed over 1,000 people. Fashion Revolution encourages consumers to ask "who made my clothes?" and to demand greater transparency and accountability in the fashion industry. The organization has been particularly active in promoting sustainable fashion for women, highlighting the impact of the fashion industry on women workers and the environment.
Women have played a significant role in ushering in sustainable clothing. As consumers, designers, advocates, and educators, they have helped promote eco-friendly materials, ethical labor practices, and reduced carbon emissions in the fashion industry. The growth of sustainable fashion owes much to the efforts of women, who have been instrumental in driving the movement forward.
]]>The Ultimate Black 100 collection is inspired by the pilates exercise called the 100s. Similar to the pilates 100, the Ultimate Black 100 collection is classically designed as a wardrobe essential so that you can move throughout the day from lounging to working out with ease and style.
Our small-batch collection is a testament to the slow fashion movement. Focusing on quality over quantity, we produce less per season using high-quality, eco-friendly fabrics and encourage our community to invest in thoughtful, long-lasting products-- that's why the Ultimate Black 100 collection is limited in color, styles, and quantity. In this collection, you get the benefits of wearing bamboo fabric: anti-odor, anti-bacterial, moisture-wicking, UV-protective, hypoallergenic, and more!
The 100 is a signature pilates move, which is done by laying down with both legs up, upper body flexed, and arms pumping 100 times. You get your blood flowing, work on breath control, engage the transverse abdominals while strengthening your lower back. With consistent practice, it is an exercise that can progress from basic to advance level.
]]>The Short Spine celebrates beloved women from all walks of life around the world with our 30% discount for all items for the entire month of March. As a woman-owned, small business that was born at the start of the pandemic, we especially recognize the achievements of women who thrive despite all odds. Our essential Ultimate 100, bamboo collection was inspired by women who readily accepts the challenge of what life may bring whether at home or while on-the-go.
]]>Let’s start describing what is scoliosis: It is a sideways curvature of the spine. It can lead to chronic pain, lung and heart damage.
I was diagnosed at the age of 13 years with idiopathic scoliosis (without a known cause). A long-term disease that passed without notice for many years. At the age of 12, my swimming teacher discovered it when I was in swimming practice. I was not having a correct posture so my parents never attributed this to scoliosis but just a way of standing or carrying the school bag, I believe that it was because of the lack of knowledge of this sickness that finding a solution for my situation took longer than expected.
After many medical checks and treatments I realized that the only thing that would help me to have less pain and take care of my spine is to train my core and build a certain discipline that involved also being more conscious about my alimentation. I started to eat healthier, and coming from Perú, I was exposed to super foods from an earlier age, so I ate more quinoa, maca, kiwicha, etc. Besides from that, I started to swim and later on do functional training to finally discover pilates.
Pilates exercises helped relieve the pain from scoliosis. Even though I can not reverse the curve in my spine, I can release tight areas through pilates. I can also strengthen the muscles that support my spine and improve my posture.
By strengthening the core, the back and the legs, I was able to build up a natural “corset” that could protect my spine. I started with 20 minutes exercises a day up to 1 hour.
With Pilates, I retrained my body to learn how to move correctly. I let my body feel the movement and articulated the part of the spine that is more contracted. I also learned how to breathe correctly following the movement of my body. I realized the importance of proper breathing because I was able to properly engage my abdomen and core.
Through pilates, I realized that everything starts with small and first steps and that repetition and consistency are the key to feeling better and having a healthier lifestyle.
]]>The basic pilates 100 is done by laying down on a mat on an imprinted pelvic position to support the lower back while taking both legs up to table top for the starting position. Arms are extended up towards the ceiling and then pressed down on the side of the hips as you flex up on an upper body flexion or an ab curl. You then start pumping from the armpits for 100 times and can challenge yourself with different leg movements, while keeping your upper body flexion. If you feel any tension on the neck, you can take your head down on the mat.
The key to this exercise is to continuously pump your extended arms until you reach the 100th milestone and to focus on the staccato breath pattern inhaling and exhaling with 5 counts each, respectively. By utilizing a controlled breathing pattern and not holding your breath, you will have more energy to power through this ab workout.
]]>As one of the fastest-growing plants, bamboo is regarded as an eco-friendly material since it is naturally regenerative. Compared to petroleum-derived synthetic fibers and conventional cotton, in which cultivation involves large quantities of water, bamboo requires very little water and no chemicals to grow, and thus, it has a lesser negative impact on the environment.
Bamboo is an environmental wonder-plant. Once harvested, bamboo can replenish itself within a year and some species grow a whopping 120 cm per day. Bamboo does not need fertilizers to boost its growth or pesticides since it is naturally pest-resistant. Additionally, bamboo absorbs more carbon dioxide from the air than cotton. It also releases more oxygen into the environment, improving air quality.
Why use bamboo fabric in activewear?
Eco-friendly & biodegradable: Bamboo is 100% natural and biodegradable which gives conscientious consumers real peace of mind.
Thermo-regulating & moisture-wicking: A recent study published by the International Journal of Thermal Sciences revealed that fabrics containing a higher percentage of bamboo fibers provided an increased level of thermal regulation. Bamboo microfibers are also filled with tiny holes and gaps in their structure that provide ventilation. Because of its breathability, bamboo clothing allows the body to stay cool in warmer weather and warm during the cooler season, and wicks moisture away quickly.
Anti-bacterial & odor-free: Bamboo has an inherit natural barricade against bacteria. Bamboo fabric contains a natural antimicrobial agent called kun, which prevents bacteria from cultivating on it, and thereby, keeping your skin healthy. The antibacterial properties of bamboo naturally eliminates odors as well, making you smell fresh longer.
Safe & hypoallergenic: Bamboo fibers are gentler to the skin than man-made fibers and requires way less dye compared to conventional types of fabric, making it a safer fabric for individuals with sensitive skin, especially for those suffering from eczema, allergies, dermatitis, or other skin sensitivities.
Buttery soft: Bamboo fibers are smooth and round and contain a natural ingredient called pectin that helps enhance its soft texture. The fabric is buttery soft, giving you a luxurious feel similar to silk or cashmere and is softer than cotton without sacrificing its durability.
UV protective: Bamboo's protective agent has scientifically been proven to block harmful UV rays by 98%, shielding you and your loved ones from the sun's rays in comfort.
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Lower back pains are one of the most common problems for adults and can even start during teenage years. Improper posture, a weak core, and minor accidents are some ways that can trigger lower back pains, and if left unmanaged, having a consistent pain on the lumbar can be debilitating to some who can no longer walk properly or upright.
Integrating several exercises to your daily workout is a must in order to strengthen the lower back and the core to ease the pain, and eventually, gain better body awareness, improving your overall health. We highly recommend that you try these 4 exercises at home with a fitness instructor to target your lower back:
1. Plank: Everyone can do a plank whether on an extended arm, on the elbows, or kneeling, but not everyone does it properly. In order to get the most out of your plank, take your hips down by squeezing the side of your glutes and abs. If you look yourself in the mirror, your tailbone should be on the same plane as your lower back without a bum that is sticking out. If you are new to planking, do 10 seconds of plank first, then add 5-10 seconds more as you progress.
2. Shoulder bridges: Also known as a hip lift, this exercise is done by laying down on a mat with knees bent and feet parallel, hip-width-distanced apart. You start by lifting your hips off the mat, which opens up the hip flexors, then taking the hips down. Repeat 4-5 times without moving the knees and the feet.
3. Hip rolls: Similar to the shoulder bridge. the hip roll adds spinal articulation. You start off on the mat with knees bent and feet parallel, hip-width apart. You start off on a neutral pelvis, tucking the tailbone towards your chest as you continue to lift your hips off the mat. Then, you soften the sternum and roll down bone by bone to come back to your starting position. Repeat 4-5 times without moving the knees and the feet.
Here's a 30 minute exercise that integrates the hip rolls.
4. Roll over: Starts off by laying on the mat on an imprint with legs extended at an angle. By engaging the abs, legs hinge towards your chest, and while lifting the hips off, legs are parallel to the mat. Then, you control your way down back to your starting position. Repeat 4-5 times and then do the reverse coordination.
Please note that you should first do all these exercises with an instructor to ensure proper breathing and alignment. If you'd like to book one of our certified instructors, please email us at hello@theshortspine.com.
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It starts with 2 red springs with headrest down and feet on the long straps with legs in external rotation. Feet are in a pilates V, heels together feet are apart.
Photo by senivpetro - freepik.com
Before you begin, make sure your headrest and footbar are down and you have two springs on your reformer. Using the long loops, put the arch of the foot on the straps one at a time. Go on to an external rotation of the legs and have both heels connect and toes apart. Your head is on your headrest and arms are down by your side.
You begin by rotating your legs to parallel. Then, hinge your legs towards your chest and continuously lift your hips away from the carriage. The reformer should be back at the stopper at this point. Then, you rotate your legs back to an external rotation and bend both knees. While keeping your heels anchored, you articulate your upper body down. when you no longer can't, you take the heels to the hips, and press out back to the starting position. Repeat 3-5 times.
We highly recommend that you practice any reformer exercise with an instructor. If you'd like to book one of our certified instructors, you may email us at hello@theshortspine.com.
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