Pilates

Pilates is a great way to keep mobile and help with your fitness.

A great way to stay active!

Whether you are recovering from an injury or want to train your whole body more efficiently for optimum health, fitness and performance, Pilates can help you attain your goals.​

Working as an Osteopath, I bring my skills in analysing movement, my knowledge of pathology and exercise prescription to choose Pilates exercises for my clients. I have found Pilates classes to be an excellent form of exercise for men and women of all ages, independent of fitness level.​

My findings from a study of clients with low back pain, doing Pilates classes for the first time, showed a 67% improvement of back function after ten weeks. Pilates can also help following Orthopaedic surgery, improve standing balance and flexibility and help ladies to tone up after childbirth.

​Pilates is one exercise approach that consists of low-impact movements that incorporate flexibility, muscular strength and balance. These exercises can be performed using your own body weight and resistance on a floor mat.

Some stretches

The dead bug exercise involves lying face up on your mat with your arms in the air above your torso and your legs in the air with your knees bent at 90-degree angles. Then, you lower opposite arm and leg toward the floor in a slow and controlled fashion. Return to center and then repeat on the other side.

Crunches

  • Lie on your back with your knees bent and arms crossed on chest.
  • Tuck your chin in and lift your upper body up enough to lift your shoulder blades from the ground while exhaling. Return slowly to the initial position while inhaling and repeat.
  • To progress, repeat with your hands behind your head or with your arms stretched out overhead.

To help if you struggle with basic crunch, you can use a towel for assistance.

  • Tighten your stomach muscles and flatten your back against the floor.
  • Place a bath towel under your head and hold the corners.
  • Tuck your chin in and lift your head and shoulders up, assisting the movement by pulling on the towel with your arms.
  • Don’t hold your breath: it helps to breathe out as you lift your shoulders up.
  • Lower back your head and shoulders.

Side Crunches

  • Begin as you would do with normal crunches
  • Lie on your back with your knees bent and arms crossed on chest.
  • Tuck your chin in and lift your upper body up enough to lift your shoulder blades from the ground while exhaling.
  • Crunch and bend side to side trying to reach for your ankles

Criss Cross Crunches

  • Inhale and place your hands behind your head – in curl up position
  • Exhale and perform a double knee fold, floating the legs up.
  • Inhale and maintain position.
  • Exhale and curl the trunk away from the floor
  • Inhale and maintain position.
  • Exhale and lengthen your right leg away form the waist whilst simultaneously rotating your trunk taking the right elbow across to the left knee.
  • Inhale and begin to return the right leg whilst rotating the trunk to centre again.
  • Exhale and lengthen the left leg whilst rotating the trunk taking the left elbow to the right knee.
  • Repeat with each inhale / exhale breath changing legs.
  • Return both legs over the hips on an inhale.
  • Exhale and return your trunk and control both feet to the floor

Take Care

  • TO Maintain your basic recruitment.
  • TO Maintain the pelvis in a neutral position
  • Not to BRACE and force the stomach out.
  • Not to allow the chin to poke forwards when curling.
  • Not to allow the shoulders to lift to the ears.
  • Not to allow the back to arch off the floor.
  • Not to allow the upper trunk to lower as the legs move.

Side Crunch

  • Lay down on your side with your legs straight.
  • Cross your hands over your chest and try to lift your shoulders off the floor.
  • Relax and repeat the exercise.

Glut Bridge with Spine Curl

  • Start in crook lying.Lift yourself up, peeling one vertebra at a time until your thighs are about on a straight line with your torso.
  • Lower yourself on the floor doing the reverse motion of putting down one vertebra on the ground at a time.
  • Do not lift the head off the floor.

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Mobile:
07806 759 392

Phone:
02380 694 966

Email:
info@proactive-osteo.co.uk