Hello and welcome to Active Pilates. You will find that I am very passionate about Pilates and the benefits I have seen for myself and others.
I will be using this page to share interesting articles, latest news, videos etc with you.
In coming months I will cover specifics such as:
- Pilates during pregnancy
- Pilates for teenagers
- Pelvic floor muscles
- Pilates for older people, osteoporosis, scoliosis
- Pilates in the workplace
- Pilates for low back pain, shoulder pain & injuries, knee issues, hip issues
- Pilates for men
- Pilates for runners, cyclists, golfers, equestrians and a whole lot more……
August 2024
Pilates during pregnancy
Exercise is an fundamental component in supporting a healthy pregnancy. It is important to understand that exercise will look different during pregnancy. It is not a time to push and reach new fitness goals, rather the focus should be on functional movements and supporting the pregnant body (that is changing) and prepare for labour.
Is abdominal work safe during pregnancy?
You may be wondering if abdominal work is suitable during pregnancy during pregnancy. Maintaining a strong core during pregnancy is vital but exercises that put direct pressure on the abdominals must be avoided. The main focus is on transversus abdominals, the deep core muscles used to deliver your baby, to stabilize the pelvis and lower back. Pilates is an ideal way to stay healthy and fit during pregnancy. Pilates focuses on functional movements, improving posture in a way that is safe during pregnancy. Pilates focuses on strengthening postural muscles and also teaches you how to relax which will be helpful during the pregnancy, labour and postnatally.
What are the benefits of Pilates during pregnancy?
There are many benefits to pregnancy Pilates. The main benefits are increased wellbeing, improved posture and muscle strength to support postural changes/demands during pregnancy and beyond.
Focus is on the breathing even more to provide relaxation and to balance the pregnant body. Improved awareness of the breathing enables you to release tension, control the movement and increase your lung capacity.
Education about the pelvic floor can help you prepare for a birth and recover postnatally. Pelvic floor muscles are important as they directly contribute to postural function but also to respiratory functions. The importance of learning to release the pelvic floor will be important especially for women entering into the third trimester as a preparation for birth! Strong pelvic floor muscles are also important during pregnancy because there is extra pressure on pelvic floor muscles as the uterus becomes heavier and the baby uses the pelvic floor to bounce. In summary, it is important to know how to engage the pelvic floor muscles for optimal support and strength but also be able to relax the pelvic floor for the birth and breathing.
Hormonal changes during pregnancy
Women go through major hormonal changes during pregnancy. The hormonal changes are invaluable during pregnancy as they prepare the body to carry the baby for 9 months, but also as a preparation for labour and motherhood.
Increase in progesterone and oestrogen levels impacts on mood and emotions. They also soften the muscles and play a key role in supporting the baby’s growth. Relaxin ( a hormone)makes the ligament more elastic making the joints less stable. Some women suffers from joint problems during pregnancy for this reason and sacroiliac joint problems are common. Loss of stability in pelvis can cause sacroiliac and pubic joint problems during pregnancy. Therefore Pilates is ideal during pregnancy as it improves proper alignment and muscle recruitment, strengthening the deep core muscles that stabilizes the pelvis and the trunk.
Functional movements
My group classes are small allowing me to modify floor based exercises from your second trimester.
The exercises will enable you to transfer what you have learned in a class to day to day life. You will be taught safe transitions from different positions and also how to sit, lift and carry well.
October 2023
Stretching ……..is probably something you know you should do but more often than not you skip that part of your workout.
Whether you’re active or not, we all need a good stretch. With more people working from home, there are fewer opportunities for movement for most of us during the day. This, in turn, stiffens the body with cortisol compounding the issue. YouGov research last year found that more than half of the UK workforce feels “very” or “fairly” stressed at work. Stretching can reduce stress levels and improve your fitness.
Making stretching a regular part of your routine reduces the risk of injury, supports bone and joint health as you age, and prepares you to perform in workouts. Unlike most workouts the effects are immediate.
Stretches generally fall into one of two categories, knowing which to do will optimise your workout, flexibility and comfort.
Static stretching is holding a stretch position for about 30 seconds. Of course, you can gradually build up to this. This type of stretching is recommended after your workout or for relaxation at any time. A recent study in the Journal of Sports Science and Medicine found that static stretching can enhance your parasympathetic nerve activity and positively affect stress hormones.
Dynamic stretches involve moving through your full range of motion. Recommended before a workout and to start your day. Dynamic stretching improves blood flow to your muscles and primes them for movement. Enhanced circulation also helps your cells get the oxygen they need for activity. This means stretching can increase your range of motion. This can, in turn, protect against injury. Lack of joint fluidity is one of the factors that increase the risk of shoulder injuries.
Every Pilates session I teach includes both dynamic and static stretches appropriate to you, your lifestyle and the workout. Come along and try for yourself.
July 2023
Surfing….here’s a great article on Pilates and Surfing.
Find out how Pilates can give you the edge whether you surf for fun or competitively.
Summed up perfectly as STRENGTH, STRETCH, CONTROL. Pilates will help you find the correct balance.
https://thecore.balancedbody.com/pilates-and-surfing/?utm_source=Klaviyo&utm_medium=email&utm_campaign=Pilates%20for%20Surfers%20July%202023&utm_id=01H5TJE690GMRKH6M5CJRFJ6EM&_kx=DK50DoyaGX-ZpycU63YnCTP0DWtcdCKo7UKv8MgcOcc%3D.R8HPnP
February 2023
Mindfulness….have you tried meditation or mindfulness but find it difficult to switch off? Pilates involves total focus on breath, alignment, precision and intention in movement. There is very little scope for your mind to wander!
Regular Pilates is a great stress buster. It is a mindful practice, helping you to appreciate the here and now. By encouraging you to focus on the current movement, you will get a break from whatever it is in your life that is causing you angst and learn to move mindfully.
Your physical health and mental wellbeing will both benefit. Treat yourself to some self love and give it a try this Valentines Day.
November 2022
Ankle mobility…..is important for more than squats. It helps correct form in almost any lower body exercise, think lunges, deadlifts, leg presses or jumping.
Ankle mobility is essential for walking and running. If you don’t have full range of movement (think point and flex, circles), you will end up loading incorrectly up the body into your knee and hip. It can lead to lower back pain, hip and knee issues, plantar fasciitis…..the list goes on.
Many people think it’s their hip or knee mobility that restricts their range of movement in a squat, when in reality it is their ankle mobility that is the cause.
Regular Pilates will improve your ankle strength and mobility.
August 2022
Balance is our body’s way of working out what to do to stop us falling over. Here’s a little insight into how our balance system works when it’s working normally.
It’s a combination of systems.
The vestibular system (inner ear) sends information to our brain about where our head is, where we are in space and our movement. Motion sickness and balance disorders can disrupt our vestibular system.
The vestibular system is only one part of it. Our balance system also relies on information from the rest or our body.
Our muscles and joints have receptors in them. These receptors get feedback about what position a joint is in, where the joint is in space. This is referred to as proprioception. Again, this information is fed back to the brain.
The other of our balance systems is our vision. It gives us a lot of information about our surroundings, what’s around us and what’s going on.
All these systems send information to our brain. The brain interprets it and then tells the body what to do. This could be to fire a certain muscle or to move a particular joint. This happens automatically and is outside our conscious control.
We can train our balance systems and the more we practice the quicker these messages get sent. Our body gets used to doing it and our brain gets better at interpreting the information.
It’s important that we have strength in our muscles and flexibility in our joints to be able to react when our brain sends them the feedback.
Strength and mobility are really important in our feet and ankles. Every single mat or reformer session I teach includes some foot and ankle work and balance challenge.
Doing some exercises in bare feet is really beneficial as we get feedback through the pressure receptors in our skin.
By now hopefully, you’ve realised we need to keep our muscles strong, our joints flexible and to test our balance in a safe way, building up the challenge gradually. Whatever your age, lifestyle or fitness level, Pilates is a great way to do this.
April 2022
The psoas is one of only three muscles that connect the upper body to the lower body. It connects the legs to the spine at the front of the body.
The other two, the gluteus maximus and piriformis muscles, connect the legs to the spine at the back of the body.
It is the body’s main hip flexor and is important both physically and emotionally.
Symptoms of a tight psoas (iliopsoas syndrome):
- Low back pain
- Hip pain
- Groin pain
- Wrapping pain from the groin to the low back
- High buttock pain
- Snapping hip syndrome
- Sciatica
- Limping
- Functional leg length discrepancy
- Idiopathic scoliosis
- Hyperlordosis
- Tightness in lower back
- Waking up to urinate multiple times a night
- Extreme menstrual cramps
Why does the psoas muscle get tight?
- It’s safe to say that most people, from office workers to professional athletes, have some chronic tightness in their psoas muscle. In addition to overuse (like athletic training) and limited movement (like sitting down all day), physical and emotional trauma have been linked to psoas tension.
- Due to its location deep within the core of the body, the psoas muscle instinctively tightens up when we feel stress or fear. For some people, learning to let go of the tension in their psoas is an intense emotional process.
Static stretching is NOT the answer…. static stretching has little to no lasting effect on the level of tension in the psoas muscle.
Let me show you how Pilates can be the answer for you. Ring Collette 07901790358 or email collette@activepilates.co.uk if you would like to find out more.
December 2021
The Pilates Reformer is a highly sought-after piece of equipment because it facilitates safe, versatile and low-impact workouts for the whole body using spring resistance. It’s suitable for people of all ages and fitness abilities looking to increase their strength, flexibility, balance, coordination, posture, muscle tone, range of motion, functional movement— and that’s just the beginning!
Many people are quite scared of the Reformer when they first see it as it looks quite intimidating. After just one or two workouts on a reformer you will realize that it is the most versatile and effective piece of exercise equipment ever made…plus it’s great fun! You’ll feel like an acrobat and leave feeling invincible.
- What is a Pilates Reformer?
It is a traditional piece of Pilates equipment that uses spring resistance, a moving carriage platform, ropes and pulleys to provide resistive and assistive exercises for the whole body in all planes of motion.
The Reformer springs maintain tension through the full joint range on both the concentric and eccentric phases of the movement, challenging the user’s strength, stability, mobility, flexibility and balance.
- Pilates Reformer benefits: Why is a Reformer so effective?
The Pilates Reformer offers many benefits to users, including an effective low-impact, full-body workout using spring resistance. Any Reformer workout can be progressed, regressed or modified depending on the user’s needs, fitness level, ability, and goals.
The Reformer’s spring system facilitates hundreds of exercise options that can be done by a wide range of users, including rehab patients, athletes, pregnant women, people with disabilities and mobility limitations, etc. The spring resistance can be altered depending on the user’s individual requirements, adding challenge or providing support.
- What’s the difference between mat Pilates and Reformer Pilates?
The main difference between these two forms of Pilates is that mat Pilates relies mainly on body weight and gravity, and Reformer Pilates uses springs, ropes and straps for added resistance.
Both provide safe and effective workouts that challenge strength, mobility, stability, and balance and emphasize proper form, alignment, control, breathing and the mind-body connection to improve how the body functions as a whole, integrated system.
Many people enjoy the variety and excitement of working on exercise equipment and that’s one of the reasons they choose Reformer Pilates. By adjusting the spring resistance, the Reformer can be used to advance many Pilates exercises and increase the stability, endurance and strength challenge. The Reformer can also be used to modify mat Pilates exercises so users who can’t exercise on the floor, bear weight on certain parts of the body, or need the assistance of the springs, can still participate.
- Interesting fact….
80% of Joseph Pilates’ original repertoire was designed on equipment/apparatus. The idea behind it is to ensure we performed the exercises on the mat correctly.
Reformer will ultimately improve your matwork by teaching you to exercise efficiently. For example, footwork on the reformer is aiming to release the hip flexors in order to obtain access to the back of the body. If you are dominant in hip flexors, quads, the abdominal series on Mat will be game changer if you can stop hip flexors gripping etc.
The good news is that you don’t have to choose. In fact, you’ll get even more out of your Reformer workouts if you combine them with Mat, and vice versa, as Joseph Pilates intended.
Is there anything else you want to know about the reformer?
Do you want to get reformed?
Email collette@activepilates.co.uk with any questions or to book a session.
October 2021
The Power of Pilates for Rehab
Pilates has long been a contender for effective rehabilitation.
What makes Pilates so incredible is its adaptability to any body type, any injury and any client type. Therefore, putting it at the forefront of all exercise types.
It is kind to the body and when instructed correctly it can have long lasting positive effects on both your body and mind.
But Pilates is not just about giving an exercise, it is about teaching an exercise, modifying an exercise to ensure that it is client specific and ensuring that the true Pilates experience is achieved.
The essence of hip dissociation, shoulder stability and strength, spinal mobility and strength, full body coordination and so much more is easily achieved with the array of repertoire that it has to offer.
Pilates plus biomechanics is a match made in heaven and enables me to design effective rehabilitation programmes for my clients.
August 2021
Dynamic Stability – Neutral is a tool not a rule!
Stable is different to still, for example a car with one wonky wheel or tyre is not stable.
You might have heard terms such as neutral pelvis, stable pelvis, keep your pelvis still….
We need to learn to move our pelvis in and out of neutral. We don’t live in neutral – think about how the earth moves round!!
Pilates will teach you neutral as a starting point and then how to incorporate moving your pelvis in and out of neutral in other activities – walking, running, cycling, climbing, dancing, horse riding, gardening, weight lifting etc
Pilates has taught me body awareness and can do the same for everyone.
May 2021
Interested in learning about the 5 basic principles of STOTT Pilates? Whether you are brand new to Pilates or have been practising it for many years it is always good to go back to basics.
CLICK HERE for a full explanation of the basic principles of STOTT Pilates.
The link includes videos and suggested warm up exercises which will deepen your understanding of the basic principles of Pilates.
February 2021
There are miles of fascia extending throughout our bodies.
Until recently, this tissue was believed to be a protective wrapping designed to keep organs and muscles in place. It is now known that this mesh transports water droplets around the body like an interconnected irrigation system.
Movement draws water molecules all the way through our tissues into our cells and fascia plays a vital role in connecting hydration with body movement.
The constriction and release of muscles and joints stimulates fascia’s hydraulic pumping action. As you move, the pulley-like action of muscle, fascia and skin, stretching across your skeleton, simultaneously pushes water more deeply into your tissues and squeezes your body’s cells into action.
Any turning, stretching or twisting motion activates this water-delivery system.
But if you’re sedentary all day, sitting at a desk or slumped in an armchair, your tissues will be constricted and there is likely to be very little water moving around your body.
By not making lots of small movements throughout the day, you are accumulating waste and your system will be backing up with sludge.
Frequent gentle stretches – shoulder and neck rolls, along with torso, wrist and ankle twists – are enough to deliver hydration more deeply into your tissues to keep you flexible and pain-free.
Do them first thing in the morning, last thing at night and regularly throughout the day. Micromovements are the answer to efficiently keeping your cells, and your body, switched “on” throughout the day.
December 2020
Scapulae isolations….ever heard the phrase pull your shoulders back and down? Ever needed physio or a sports massage for a shoulder problem? Yes we want to keep space between our shoulders and our ears but we don’t want to force the movement or hold them rigid!
In ideal alignment our scapulae (shoulder blades) lie flush against the back of our ribs and should glide and slide freely in all directions. Often one or more of these movements is restricted and this can lead to shoulder, neck or head pain.
CLICK HERE for a video showing the 6 movement functions of the shoulder blades
Stabilising the scapulae on the ribcage is important at the start of every exercise to avoid overworking the muscles in the neck and shoulders. The shoulder blades are attached to the body by muscles rather than bones, making it more important than ever to strengthen and balance these muscles, primarily the rotator cuffs and serratus anterior.
October 2020
Carpal Tunnel Syndrome is pressure on a nerve in your wrist. It is a common condition that causes pain, tingling or numbness in your hand and fingers.
Click on the link below for more information and some suggested exercises and stretches for your hands and wrists.
https://www.merrithew.com/28-days-of-mindfulness/day-22
August 2020
Pelvic stability v pelvic mobility…many Pilates exercises teach us to keep our pelvis stable but we also want it to be able move freely in all directions particularly when we walk or run.
We should be able to move our pelvis through all planes of movement with ease.
HERE is a video showing pelvic isolation exercises
The movements are pelvic tilts, pelvic shifts, pelvic hikes and pelvic rotations. Often one or more of these movements will be restricted. This could be the body protecting against lower back pain by “locking” the hips and pelvis. However this will be counter productive. We need to free up the hips and pelvis to allow the lower back to move without pain.
It’s essential that our pelvis moves freely when we are walking or running. Any restrictions in these pelvic movements will lead to other muscles, including the lower back compensating.
Pilates will teach you both pelvic stability and pelvic mobility. Both will help if you experience back pain or if you want to improve your walking or running technique.
May 2020
Working from home during lockdown has highlighted the need for taking exercise/movement breaks. These will clear our minds, get our blood pumping and help us to focus on the tasks at hand. Taking a short break will actually improve productivity.
The perfect desk and chair aren’t everything, our mindset is more important!
CLICK HERE for a few suggestions to moving mindfully while sitting….
Remember to try and bias these movements towards extension – opening up the front of the body and reversing all the forward flexion.
March 2020
Standing and Chair Pilates….is exactly that – all the benefits of Pilates without the need to get up and down from the floor in a mat class. Perfect if you have arthritis.
Suitable for all ages and all abilities, this hour long class is low impact and focuses on the entire body (and mind) with functional exercises that replicate everyday tasks. The aim is to keep you mobile and improve your quality of life.
Regular Pilates will help improve posture, muscle tone, joint mobility, bone density and balance. It is also great for relieving stress and tension.
Ideal for anyone pre or post a hip or knee replacement, Parkinson’s, MS, ME and more
CLICK HERE to see a video giving a snippet of a Standing and Chair Pilates session
And here’s another https://vimeo.com/401335622/1a5663c585
January 2020
Osteoporosis is a silent disease. It starts young but doesn’t manifest itself until later in life.
- Approx 80% of bone mass is developed by age 18
- Peak bone mass is at about age 25 to 30
- Maintenance age 30 to 50
- Loss prevention from age 50
Important to think about bone health throughout life not just at 50+
FACT 1 – more than 25% of people who fracture a hip will die in the following year. For the others, quality of life is hugely affected.
FACT 2
- one in 2 women over age 50 have low bone mass and are at risk for fracture
- one in 4 men over age 50 have low bone mass and are at risk for fracture
Whilst there are many risk factors for osteoporosis that we cannot change (age, gender, race, medication), there are many that we can (alcohol intake, BMI, insufficient exercise and frequent falls). Pilates will help with all but the alcohol intake!
Regular Pilates will improve your muscle mass, reduce your BMI and will greatly improve your balance and reaction times reducing the risk of falls and subsequent fractures.
I was diagnosed with osteoporosis in June 2017 following a delay in diagnosing coeliac disease. A follow up DEXA scan in July 2018 showed that my bone density had improved significantly (for those of you familiar with the condition, my T score had improved from -3.5 to -3.1 in just 13 months).
Resistance exercises can be done in a class or private session to strengthen your muscles and bones. If you already have osteoporosis then rest assured that I am fully trained to safely modify exercises in a class situation and can provide alternatives to those that you should avoid completely.
September 2019
Prehab or prehabilitation is a training routine around preventing injury. It is a pre-emptive approach to injury prevention that primes the body for action by activating, mobilising and stabilising key muscles, joints and weak spots. Essentially you are injury-proofing yourself.
Five to 10 minutes of daily prehab helps to counteract problems that arise from daily life, like sitting at a desk, carrying children as well as running, cycling, weight lifting etc
Imagine your body is a racing car, you need to get the wheels aligned and the engine firing on all cylinders before you race.
Move, stand or sit in a different way than nature intended and your body will overcompensate and over time these patterns become locked in and underused muscles weaken and overused muscles tighten and become vulnerable to injury. As a result, alignment gets worse and a vicious circle sets in.
Everyone has different imbalances. My approach is to work from the ground up. If a client has poor foot mechanics, addressing a knee, hip, spine or shoulder issue in isolation will often only give temporary relief as joints and muscles are connected by fascia (connective tissue).
Putting time aside to safeguard your body against future issues is key – it’s self-care.
May 2019
Diastasis Recti (or abdominal separation) is a stretching of the abdominal wall muscles usually associated with pregnancy when the abdominal wall has had to stretch to accommodate the growing baby. There will be a split between the right and left rectus abdominis muscles (6 pack). This can be measured by lying on your back, feet flat and knees bent at 90″, tensing those muscles and checking how many fingertips you can fit between the right and left abdominal wall. A gap of more than 2 fingertips indicates a diastasis recti.
The abdominal wall connective tissues (muscles, tendons and fascia) consists mainly of collagen. Collagen is approximately 30% dry matter and 70% water – PROTEIN and GOOD HYDRATION are essential when trying to heal a diastasis.
Repair/re-strengthening of the collagen requires there to be a gradual crosslinking (think knitting together/corsetting) of the collagen fibrils.
Crunches are NOT the answer, these will exacerbate the problem. In Pilates you will be given alternative exercises to promote the healing and to get you back to full strength, function and of course a better looking belly.
January 2019
Pilates v Yoga I am often asked what is the difference between Yoga and Pilates.
There are many similarities, for example they both use the breath to keep you focused on the present, like a form of active mediation.
The breathing patterns in both are intended to enhance the execution of the movement. Abdominal breathing in Yoga is used to calm the nervous system.
In Pilates, you will practice diaphragmatic breathing (lateral breathing), which prepares you for active movement and emphasises contraction of the abdominals on the exhale, to build more support in your core muscles. Pilates is more about specifically designed movements, while Yoga is often about holding a pose.
In a nutshell, Yoga focuses on improving flexibility and you will probably grow stronger as a result, whereas Pilates focuses on strengthening the body and you will probably become more flexible as a result
September 2018
Pilates for Equestrians…. I was recently approached by a competing equestrian who had been recommended Reformer Pilates by her coach. What really touched me was the fact that it was as much for her “aging” horse’s benefit as her own.
Horse riding uses all of the main muscle groups, but specifically requires very strong and fit postural muscles and endurance.
Strong abdominals are needed to stabilise the spine and midsection when riding. Poor core strength will result in bouncing in the saddle, while a weak midsection will cause the rider to use too much hand which will affect the horse badly by hurting the mouth with the bit and create a desensitization over time. Strong abdominals enable the rider to isolate the movement of arms from the torso.
The flexibility of the lower back muscles is crucial. If the rider is stiff in the lower back, he/she will brace against the horse and cause him to react. Lower back muscles together with transverse abdominus help control pelvic stability. They also need to be strong to extend the lower back in canter and sit as if “glued”to the saddle.
Likewise many of the muscles in the hips and legs (in particular psoas, quadriceps, adductors and calves) are crucial. Pilates will also help to address any muscle imbalances to ensure symmetry which is essential.
Horse riding is a static posture and riders will often develop postural faults, such as forward head, dropped chin, round shoulders, weak hamstrings, long calves, tight hip flexors, tight hip adductors, weak hip abductors. Pilates can help with all of these.
Posture is extremely important for a horse rider. “Many good horses have been ruined by bad riding and many bad horses have been saved by their riders in the equestrian world”
April 2018
Core muscles. In a previous article I detailed what the core muscles are, briefly they are a number of deep muscles in the front and back of the body and they work together to support the spine, think “corset”. But the obvious question is how do I engage these core muscles?
Some people really struggle with this and tend to tense all their muscles or hold their breath rather than a gentle drawing in (I often describe it as imagining you are trying to gently peel your tummy away from your clothing)
Our core muscles are designed to work automatically without us having to think about it and research shows that getting them to fire because we pull them in (or worse still suck them in) has little carry over into our every day life.
So just how do we get them working then? It is all about positioning and thinking about how we move.
Getting the body into the most optimal position for the right muscles to work effectively and then controlling that position throughout the particular exercise you are doing. That way something has to hold you there! A gentle drawing in of the tummy is fine but you shouldn’t feel everything tightening or your lower back pushing down into the mat.
As long as you aren’t just tensing to fix the body or holding your breath you will start to get the right muscles working in the right way. Think about maintaining a level stomach and not allowing the stomach to dome, sometimes placing your hands on your stomach can give you feedback so that you can feel what is happening.
December 2017
Pelvic Floor Muscles Pelvic floor exercises aren’t just for women – for men they can help with erectile dysfunction and incontinence too. Sit comfortably and imagine trying to stop the flow of urine mid-stream or trying to prevent passing wind by gently sqeezing inside and gently drawing upwards – the muscles you can feel are the pelvic floor.
Lift and squeeze the muscles around your back passage. Then lift and squeeze the muscles around your urethra, breathing normally. Men should see the penis dip downwards and scrotum lift upwards. Women can check by inserting a thumb into their vagina – you should feel a gentle squeeze. Hold both contractions for one second then relax. Repeat 5 to 10 times or until the muscles tire. This is called a fast twitch exercise.
Next try slow twitch exercises – hold the contractions for 5 to 10 seconds, then relax for 5 to 10 seconds. Aim for 10 of these each time.
Aim to do both slow an fast twitch exercises 3 times a day.
You might also find this NHS article helpful https://www.nhs.uk/chq/pages/1063.aspx?categoryid=52.com
July 2017
Pilates for Cyclists This short 2 minute video from pro cyclist Katie Hall explains how Pilates can give you the edge in amateur and professional sports. It also highlights the STOTT Pilates reformer used by Collette at Active Pilates https://www.youtube.com/watch?v=X1_9B5g4nGc&feature=youtu.be.com
It is not just your legs powering you forward on the bike, it’s your entire body that you’re engaging. That’s why it’s important to work on your core muscles when you are off the bike. This will boost your performance and reduce your risk of injury.
Core stability plus hip flexibility is integral to producing power on the bike.
For a cyclist, I would work primarily on their pelvic and lumbar stability so as to help control the muscles around the hip and lumbar spine. It’s a matter of becoming stable while also mobilising the hip joints – getting the balance between the two!
March 2017
Text neck In an upright position the normal head weighs about 10 to 12 pounds. However many of us now spend more and more time with our head in a forward position while using our phones. This puts our bodies, particularly our neck and shoulders, under considerable stress and strains.
Did you know that by angling the head forward by just 15 degrees increases its load on the neck muscles to 27 pounds, more than double its’ normal weight! Angle the head forward by 30 degrees and the weight increases to 40 pounds; take it to 45 degrees and it will weigh 49 pounds and at 60 degrees forward it weighs a staggering 60 pounds!!
Avoid looking down at your phone as much as possible, use your hands to bring your phone up in front of you, simples….
October 2016
Sports performance can be enhanced through Pilates classes or private 1:1 sessions. It will also help injury rehabilitation and prevention.
Unlike other strength training regimes that focus on muscle mass, Pilates focuses on rebalancing your muscles around the joints, and improving your alignment and flexibility.
Pilates is a form of conditioning used in the development of strong core muscles for all fitness levels and abilities. It also focuses on proper breathing, balance and sport-specific range of motion. When all muscular systems work in a timely and co-ordinated fashion, participants can achieve large gains in strength, skill, co-ordination and biomechanical efficiency.
Pilates helps increase joint stability and strengthens the deep core muscles, which in turn prevents injury and leads to improved performance in anything you do. It helps build strong, healthy muscles, improves blood flow and engages the proper muscles at the right time. Pilates teaches athletes to be mindful in their movements – integrating their pelvis, trunk and shoulder girdle in a safe, challenging and progressive system.
Injury rehabilitation can be incorporated into a challenging workout without impact or excessive weight bearing. No matter what your goals or fitness ability, Pilates is a smart way to enhance performance for any activity you choose.
May 2016
Pilates breathing is a key factor in good health. One of the first things you learn in a Pilates class is how to breathe more efficiently, most of us breathe far too shallowly. You must create a space for the ribs to expand, by standing or sitting tall, then breathe wide and deep into your back and sides, maximising lung capacity. To breathe correctly you must completely inhale and exhale, always trying to “squeeze” every bit of stale air from your lungs in much the same way as you would wring every drop of water from a wet cloth. Joseph Pilates wrote that this type of breathing “supplies the blood stream with vitally necessary oxygen…..and stimulates all muscles into greater activity. Therefore, above all, learn to breathe correctly”.
The link between chronic prolonged stress and illness is well known and anyone who does regular Pilates will be familiar with its beneficial impact on mental health. For me there is a moment, normally about 5 minutes into a session, when suddenly I feel in control of everything (not just my alignment, breathing and core) and the world seems a better place.
Even a few exercises done thoughtfully can promote feelings of calm and happiness.
Many clients get tied up in knots worrying about when and how to breathe. If we just learn to be aware of our breath, it really helps with movement. Move to the rhythm of your breath, rather than try and adapt your breath to your movement patterns.
January 2016
Music to my ears! This will hopefully make any one aspiring to a six-pack stop and think or those of us with no desire for a six-pack to feel suitably smug………
A six-pack is the least important abdominal muscle for spinal support
When you do a crunch or a sit-up, the muscles that make up your six-pack (the rectus abdominis) contract to flex the spine. This same brace-like position is helpful during coughing, bowel movements, high impact sports and childbirth as it helps to hold the internal organs in place.
However, peek under the layer of superficial abdominals and you’ll find a treasure chest of deep abdominal muscles known as the core. These are:
- Transversus abdominis
- Pelvic floor
- Diaphragm
- Multifidus
- Internal obliques
- External obliques
The core muscles strengthen, cushion and stabilise the spine. They improve mobility, breathing, digestion and postural alignment.
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