Exercise of the Month - November: Hip Twist on the Foam Roller

Time has flown too quickly over the last few weeks, unfortunately due to building work going on at the Nobles, we've been a little otherwise engaged... but here we are finally.. an exercise demonstrated wonderfully by Tina... the hip twist on the foam roller...

Sit on the foam roller, back of the ischial tuberosity (sit bones). Keep lumbar in flexion and lengthen through thoracic spine. The hands are lower in the exercise which will make it easier for people to stabilise their shoulders.
Create a circle with the legs adducted breathing out most of the way. Only lower legs as low as you can whilst maintaining lumbar flexion.

Mod: You can bend the legs or even rest down on the elbows if necessary.








Also increase the fun a little bit and add in scissors or even leg circles to give your client a better challenge... good luck

HVTs away!

September Exercise of the Month - Side Body Twist with Foam Roller

Start side lying in a neutral spine, lying in a long line position. Place wrist on the foam roller and find balance on hips with legs long, maintaining glut engagement. To ensure that the underneath side remains 'active' consider reaching the top foot towards the opposite wall. This will keep both sides in neutral and reduce risk of beginning the exercise in lateral flexion.

Draw the foam roller towards the body to laterally flex the spine, simultaneously sliding the top hand towards the legs that are also lifting. Consider length at this point to maintain balance. Avoid pulling the foam roller too close as it is in place to aid shoulder stability and lat connection.

Using an exhale breath rotate the upper body towards the legs simultaneouly lifting the legs towards your body and the ceiling. The final position here should be a teaser, lumbar flexion and thoracic lengthened. You should be balanced on the back of the sit bones (ischial tuberosities) to simulate the teaser position. The foam roller may move towards you a little but ensure that you use this prop to stabilise the shoulder rather than rolling it too much as it will cease to be an aid and actually will not support you .

Then unwind the body back to the laterally flexed position, keeping the feet lifted and the shoulder connected by using the foam roller. You will feel that you need to roll the foam roller away from you a little. Keep in a straight line using adductors and gluts to keep balance. Finally return to the start position and repeat the exercise.

Modification: For those who have either tight or weak hip flexors or tight hamstrings, bending the knees at the height of the exercise may help technique and alignment as well making the exercise more accessible.

Year 3 Osteopathy Student

I started year 3 this weekend and although initially euphoric that I have treated approximately 10 patients in clinic, I have now sunk into a little low moment as we have just been told that we are to complete a data analysis and critical review project this year! This is not great news. This means that a large amount of time will be spent on my backside studying as opposed to going out and doing the things I love to do.... exercising, teaching pilates and of course trying out my new learned skills in osteopathy! Hopefully the feeling will pass so that I can just go with the process! This is definately where I have decided to complete the BOst and not the MOst - having already a MSc degree in Exercise Science - the research project is such a large part of this that I know that I want to be a good practitioner... good luck to those that choose the other route!!

August - Exercise of the Month: Swan Dive with Torso Rotation using Foam Roller

This month's exercise of the month is a Swan Dive with Torso Rotation using the foam roller. You could also simulate this using the long box on the reformer and makes a beautiful full spinal extension exercise.

Start position: Legs laterally rotated and shoulder width apart. Place the wrists on the foam roller.

Initiate by stabilising the shoulders.

To create full extension of the spine, keep both arms straight pulling the foam roller underneath your body simultaneously rotating to the side and then return to the start position repeating on the other side.

Points to watch out for: Encourage thoracic extension rather than hingeing in the lumbar spine. Allow the eye to follow the arm rotating the head only as far as the thoracic spine can could.

Consider having the feeling of imprinting to maintain abdominal connection. Also have a feeling of lengthening the legs away as if on a stretcher to keep gluts engaged.

The aim is to lift the anterior superior illiac spine (ASIS) off the floor, but if this is not possible, you can work towards this over time.

The aim is to get even spinal rotation and extension as opposed to rotating on one vertebrae.

The exercise challenges deep abdominal muscles as well as gluts and spinal extensors.

STOTT PILATES Intensive Matwork course

Currently on the last weekend of the IMP (mat course). The next one will be a 2 week intensive in September at the Central YMCA. I'm also teaching another mat course at Cheltenham at the end of September... below are some photos of the students practising:











Paula and Marilian performing the hip release












Liron being taught by Amanda - the Ab Prep using a ball between the knees















Carly and Chris doing the breast stroke prep















Paloma and Penny teaching the one leg circle (modified)















Helen and Sophie doing the Roll Up













Helen and Sophie teaching the Ab Prep











Wai and Caroline performing the Spinal Rotation (warm up).

Good Luck - keep practising ready for your exams x

First five patients - tick

Yes I've finally broken my osteopathic virginity... this week I have treated 5 patients, most necks with one lower back. I even got to experience some cranial techniques and watched the patient go through some weird sensations. This may be hard to believe but I think there really is something to cranial osteopathy after all! So next week booked into the Marylebone clinic - so lets see if I can gain another patient - hopefully with something more than just necks!