Currently Browsing : Exercises

C-Section Recovery, Breathing and what to do in the first 6 weeks?! 0

Posted on 28, September 2017

in Category Exercises, Uncategorized

C-Section Recovery, Breathing and What to do in the first 6 weeks? I am sure my father in law would not mind me using him as a reference but he recently had a hip operation to help repair his hip joint after falling from his bike on a closed circuit cycling event. Since his operation he has had multiple follow up appointments with his surgeon, physiotherapist and hydrotherapy to help his recovery with plenty of ‘homework’ to be done at home in between appointments. He has worked very hard to recover and rehab his hip and he has had to [&hellip

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Squatting for Life, Labour and Post delivery 0

Posted on 7, July 2014

in Category Exercises, News

Squatting for life, labour and post delivery So, one of the biggest things I can share with any pre or post natal woman is the importance of the squat for functional movement in daily life but even more useful in labour and then when your baby has arrived. I have always remained fit throughout my pregnancy,  by swimming,  cycling, teaching  body balance but most importantly I did some strength training twice a week (that’s all I felt I could fit in as I was still working plus I needed to listen to my body and this is what I could [&hellip

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3 Exercises to help restore your core after birth 0

Posted on 30, March 2014

in Category Exercises, Pilates Classes, Uncategorized

3 EXERCISES TO HELP REPAIR YOUR CORE STRENGTH POST DELIVERY (these exercises are designed for the non c-section women) Single leg lifts Start with both feet on the floor in an imprint (back to flo0r) connection. Slowly engage pelvic floor and transverse abdominus (if you not sure about this please check out my booklet on sale for £2.99 for more information about how to engage pf and TVA. Then slowly breathe out and lift right leg to 90 degrees. Stop and breathe in, slowly breathe out and lower toe to tap to floor and repeat X 8 each side.     [&hellip

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Functional Exercises for strengthening your Glute Medius (Butt Muscles) 0

Posted on 5, September 2013

in Category Exercises

Functional Exercises for strengthening Glute Medius (Butt Muscles) Following on from my previous blog on side lying leg raises being a good starting point for glute rehabilitation and muscle activation in a low load, low gravity I thought I might highlight just 4 functional based exercises to work further into the gluteus medius muscles.   1. Single leg squats/ Pistol Squats               2. Single leg bridge             3. Lateral Band Walking ‘Penguin Walks’               4. One leg deadlift           [&hellip

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Side Lying Leg Raises – Functional or not?! 0

Posted on 28, August 2013

in Category Back and Neck Pain, Exercises, Pilates Classes

Side Lying Leg Raises – Functional or not?! I thought this might be a useful topic to discuss, as often some exercises get over-looked for not being ‘functional’ exercises. For example the side lying clam shells or side leg raises in Pilates. Some people are advised not to bother with these as they ‘are’nt functional’ enough. However, often we are always given these sorts of exercises from our physiotherapists to strengthen our weak gluteus is there something they know that we don’t know or are they now a redundant exercise? Before I start, I would like to say that I [&hellip

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Can foot motion be the major contributor to lower back and pelvic pain? 0

Posted on 8, August 2013

in Category Back and Neck Pain, Exercises, Pilates Classes

How abnormal foot motion can be a major contributor to lower back and pelvic problems. The foot contains many bones, joints and tendons that work together to enable gait. Dysfunction of any of these aspects of the foot may cause problems anywhere along the kinetic chain and in the lower back. Pilates has developed a reputation for building core strength, especially once the fitness and physical therapy worlds came to Pilates in the 1990s.  Along the way, the core became the mantra of Pilates. However, with so many people suffering from lower back pain and pelvic problems I thought having [&hellip

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Pilates in Cowley 0

Posted on 19, June 2013

in Category Exercises, Pilates Classes, Uncategorized

Pilates in Cowley – Asian Cultural Centre, Oxford I run a beginner/intermediate pilates class at the Asian Cultural Centre, Manzil Way, Cowley in Oxford. The class is on a Friday 11-12pm and usually runs on a 6-8 week block bookin If this is a class that would interest you please get in touch. You will need to bring your own mat, towel and water for the class.       &nbsp

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Pilates in Oxford 0

Posted on 19, June 2013

in Category Exercises, News, Pilates Classes

Physically-fit offers a variety of Pilates classes in and around Oxford, to all fitness levels. The classes are usually run on a 6-8 week block booking but you can pay as you go if you prefer. The group classes are run from Headington, Cowley and Garsington all based in Oxford. Please see the timetable for further information on specific locations. Pilates can improve your posture, core strength, flexibility, and co-ordination with the ability to modify in endless ways while changing the body quicker and more effectively.  The classes are designed to be in small groups, where I can focus on correction [&hellip

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Why Sit ups don’t give you a flat stomach?! 0

Posted on 13, June 2013

in Category Exercises

Why sit ups don’t give you a flat stomach!! Everyone wants a flat stomach, but are we doing the right exercises to help achieve our ultimate goal of that wash board stomach?! Current trends in the fitness industry encourage us all to do 100 crunches, rotational crunches, knees bent or straight crunches, crunches on a stability ball to name a few. However, after years of doing the same popular ‘core’ exercises you still continue to do them although you see no changes in your shape or stomach tone. In fact you suffer back and neck pain from perhaps over-doing it!  [&hellip

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Myths about exercising during pregnancy? 0

Posted on 17, April 2013

in Category Exercises, Uncategorized

Recently, I have met a few women who are just into their second trimester and used to be active but stopped when they found out they were pregnant. They have come to me to find out what they can and cannot do but what I have noticed over the years is the same questions being asked, not just is it safe to exercise during pregnancy but can I work my abdominals, can i continue running during my pregnancy, should my heart rate stay below 140bpm? In pregnancy there are so many myths and preconceptions about exercises so I thought I [&hellip

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