What you'll learn & do in your classes
⭐︎ Techniques to improve the function of your spine, hips, shoulders and core (as well as the smaller joints – knees, ankles, wrists and toes)
⭐︎ Techniques to optimise posture and form
⭐︎ Strategies to help alleviate pain
⭐︎ Skills to build your body awareness and control
⭐︎ And a fair amount of ‘unlearning’ of old movement patterns!
Learn to move well
In our classes, I’ll use a combination of techniques to help you learn how to move well. A big part of moving well is learning to control your movements. And when you can control your movements properly, everything else falls into place more easily – your workouts become more effective, you can intervene earlier when there is potential joint dysfunction, and you have more strategies for dealing with pain and discomfort. The goal is increased freedom of movement, higher levels of body awareness and connection, improved joint strength and resilience and a greater physical capacity to live your life well. Moving well and controlling your movements properly are learned skills, and they can be taught. With a bit of information and guidance, and a little practise you, too, can move well.
The components of moving well
Spine mobility
The key to spine mobility is spine segmentation – learning to move and control each section of the the spine joint by joint. Over time, our habitual movement patterns can become entrenched, resulting in us moving some sections of the spine less frequently or less well in particular planes of movement, whilst relying on other sections to do almost all of the movement work. So our spines feel stiff in some areas and weak or strained in others. Spine segmentation exercises help by encouraging movement at the ‘stuck’ joints, and by promoting control at the ‘hinge points’ in the spine. The result is more freedom and functionality throughout the neck, upper back, lower back and pelvis. Whilst spine strength and core stability are essential, it’s the capacity of the spine to segment that really determines spine health. And when the spine is healthy, everything feels better.
Hip strength
Having good hip strength is absolutely essential for daily function and for healthy ageing. Strong hips are hips that can move, generate force and stabilise in all planes of motion. We’ll learn how to engage the glutes effectively, without adding rigidity around the hip joints or sacro-iliac joints. We’ll learn how to improve the rotational capacity of the hips. And we’ll learn how to control and encourage movement through the pelvis. Healthy hips can handle a fair amount of load, so we’ll add resistance with exercises using bands, weights, springs and on the reformer.
Core stability
Core stability work is where the pilates technique really shines. Core stability means being able to stabilise the pelvis and spine whilst generating movement at the limbs. To stabilise the core requires having both deep core strength and control, as well as the ability to coordinate and differentiate between which joints are moving, and which are still. Breathwork is an important part of core work, and we’ll spend time on this too. A strong, controlled core can help to offset any unnecessary load on the spine, and provides support for all movements.
Shoulder work
The shoulder girdle is a complex and fascinating joint system. Good, healthy movement of the shoulders requires intricate coordination of several joints, and for this reason, the shoulders can often be a place where people experience discomfort or injury (rotator cuff injuries, frozen shoulder etc). Stabilising the shoulder girdle is a strong focus in class. But we’ll also spend time improving the mobility, and rotational capacity of the shoulders.
Posture work
Our postural habits, and beliefs around posture, are often so ingrained that it takes another person to help us see the default ways in which we hold our bodies. I approach postural work as exploratory and dynamic. Whilst there’s no such thing as perfect posture, there are postural positions that can feel more easeful and less straining. The goal with postural work is to become more aware of your positional habits, and then to become empowered enough to change those defaults, as and when required. If you find yourself thinking – chin up, chest out, shoulders back, stomach in – then we have some work to do to change that narrative!
Pain relief
When it comes to pain, especially chronic pain, the journey towards pain relief can sometimes seem winding, can sometimes unfold without simple solutions, and can sometimes feel disempowering. But there are things you can do to begin empowering yourself again. One of these is increasing your body awareness in a safe environment, and learning how to re-interpret your body’s signals. When I’m working with someone in pain, it is essential that they feel safe, in control and confident enough to communicate to me what they’re experiencing. This opens the opportunity to begin exploring pain-free movement, gradually building up the body’s resilience and capacity for movement again.
Mindful exercise
Mindful movement involves being deeply attuned to how your body feels as you move. In my teaching, I use a lot of imagery to help you forge a strong mind-body connection. I focus on helping you develop not only a robust cognitive understanding of movement mechanics and anatomy theory, but also a deep and rich experience of your own body in movement.
Good technique
Developing good technique is one of the fundamental aims of our classes. Good technique opens the door to moving well, to alleviating pain, to building up real strength in the spine, hips, shoulders and core. With a solid foundation in good movement technique, you’ll be empowered to try new workouts or attempt new tasks, knowing that you have the confidence, skills and strategies to handle it.
Ageing well
It’s never too late – or too early – to start taking care of your joints. Maintaining joint health means making sure that all your joints can move in all the ways they’re meant to. And it means putting in the time to ensure that all your joints stay strong in all their planes of movement. Consistent, strategic joint mobility and strength work can help you not only maintain joint function, but also, to some degree, restore lost function. Whilst there are some aspects of ageing that are entirely out of our control, working on maintaining the range of motion that we have is not one of them.
Get started by sending me a message
Let's get you moving better
Fill out this contact form or send me a WhatsApp via the button below.
Pilates & movement coaching. Bespoke technique training to help you improve your movement.