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Archive for July 2019

Sciatic stretches

This link shows a variety of stretches including the Pigeon stretch. There’s something in here to suit all of us. If you’d like more information especially on Pigeon stretch please have a look on YouTube – there’s loads of demo’s and quite a few variations in approach, but again something for everyone depending on flexibility…

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30 minute exercise sequence

Here’s a longer movement plan to keep you going outside of class. It will take 20 – 30 minutes, and is safe to do every day!!! Aim to do up to 8 sets of each – and if you’ve got small equipment to add challenge please feel free to use it. If you click on…

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Pilates Squats

Pilates Squats are a great functional movement, we do them in our daily lives frequently so we might as well do them well. There can be a tendency especially as we get older to flex from the knees first – but this is not the biggest joint in the chain, the hips are and this…

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Arm Openings

Arm Openings are a great way to experience sequential rotation of the spine. Rotation lying on the floor in this position means that you benefit from feedback from the surface you’re lying to help you to work out what’s moving when! Gravity also means that you get some shoulder girdle strengthening too. This is a…

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Standing Side Reach

This is a great way to lengthen the spine in pure lateral flexion. There are different ways of cuing this movement, some people do it from the head but personally I feel you gain more core focus and control by initiating the movement from the ribs.  So in class we talk about lifting the bottom…

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Rest Position

Rest position is also known as Child’s Pose in Yoga. It’s a really lovely stretch as an exercise in itself, or use it as we do in class to release before we transition into another start position and exercise. It’s also gives really lovely feedback for lateral breathing practice! The demonstrator in the clip has…

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10 minute exercise sequence

Here’s a very brief movement plan to keep you going outside of class. It will literally take 10 minutes if that, and is safe to do every day!!! Aim to do up to 8 sets of each – and if you’ve got small equipment to add challenge please feel free to use it. If you…

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Oyster

Oyster usually referred to as Clam by Physios, is a brilliant exercise to strengthen the hips and we do a lot of these in class. The first demo gives the basics version and the second one shows the elevated foot position which gives us a bit more hip range. Watch point – try not to…

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Hip Rolls

We love Hip Rolls in class, they’re great for feeling the sequential rotation of the lower spine and the head turn gives a nice oppositional rotation and release. The below demo is uncomplicated and clear showing how the rotation happens. NB The narrator talks about the movement coming from the knees but I prefer to…

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Plank and Side Plank

Plank and Side Plank are awesome for shoulder and core strength but you need to be precise about your alignment, particularly shoulder and pelvis/lumbar spine. I think this demo shows a really achievable progression through to the full exercise. The musculature of the demonstrator lets us see how the muscles engage as we move. And…

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