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!

A little Pilates everyday keeps back pain away!

After a week of doing a little pilates everyday Im already feeling the benefits of a flatter stomach and generally feeling stronger all over - it really is good to practice what you preach. These last few weeks I have found, like so many others, that together with the sunshine the social calendar has also increased which also meant more food and alcohol consumed. Ive knocked this on the head this week and have been introduced to a new app myfitnesspal. Recording every bit of exercise and food that you consume really motivates you to keep on the straight and narrow... on that note I must go and do some reformer/chair practice.

I love London in the Summer

What a glorious day... a nice morning run with the dogs, managed to have a laugh with our accountant (my books weren't that funny!) and now its decision time.... sit in the sun or go back and tidy up accounts as requested - or I could just do some pilates practice as starting a new STOTT PILATES matwork course tomorrow at the CENTRAL YMCA. The course has been full for months so if you are wanting to train as an instructor, the next available free course is October.. talk to the sales team at YMCAfit to get your place. Enjoy the summer sun

Pink Ribbon Program

After completing the Pink Ribbon Program for instructors, Im raring to go. It is a pilates-based therapeutic exercise programme for post operative breat cancer patients. This programme is not instead of physiotherapy but to be done in conjunction with physiotherapy starting 6 weeks post operation. The programme has designated exercises that comes in a small book that is given to the patient so that she can continue her exercises at home. There are 3 phases for the rehabilitative style programme with phase 4 being added after the initial 6 weeks programme. I am wanting to get a class up and running in the Islington area for local people. I have already contacted Whittington Hospital and Royal Free, however I do want to keep it in the Islington area. Depending on the size of the programme, I may start approaching local companies for support to help pay for the booklets and additional merchandise which will be given to the patients when they sign up for the 6 week programme.

If successful, I would also like to continue with a follow-up class that will keep the flow going and of course additional improvement and function especially around the shoulder girdle area. Anyone wanting 1-2-1 exercise can then consider doing personal training with me using pilates equipment to focus on increase strength and flexibility further.

Im currently reading all the research so that I know exactly what happens during each surgery which allow me to ensure that I am delivering the correct advise to each individual. I will also ensure that I evaluate each individual person with a range of tests and a questionnaire prior to starting the classes. This all takes time and money so you can see why I will be looking at accessing any local companies who would like to support a great local cause.

Anyone interested, please let me know xx

Pilates 4 Pleasure

Smiling and laughter is all part of what makes participating in pilates great - you too can have a smiley grin likes these guys!!!



... and where would we be without the lovely George... and of course his fellow lepricorn!

... it can even turn your hair pink!

This is what we lovely to see happy, smiling clients before and after enjoying a pilates session with @pilatesontherun.

Mat Course July 2011

Another course has finished and here we have the 'stars' of the show!



Ricky and Suzanne performing the modified hundred.








Chrissy and Stana performing a modified Obliques Roll Back... obviously a modification from the lovely Brigitte!
How very yoga!






Adam and Brigitte with that hand position again! Spine Twist I believe!








The picture isnt very good so guessing I believe Hollie is teaching and Julie is performing the Double leg Stretch or are we half way through the slow double leg stretch!?







Suzanne teaching Ricky the half roll back - need to get some articulation in that lumbar there Ricky!

Roxie and Agi performing the double leg stretch...

Hollie and Julie performing the Neck Pull prep...

So there we are another 12 STOTT PILATES trained instructors... I hope you can all put your course into practice. The more you practice - the better you will be... Remember always be open to learning - as everyday I learn a little more - I realise how much I DON'T know!!

It's time for you guys to put in the hard work over the next 6 months prior to your exam. Good luck xx

Leg circles on foam roller with tower - July

Leg circles on the foam roller is a fabulous exercise to challenge stability as well as many other lower body muscles. The pictures show Tina using leg springs from the tower as well but you can easily do this without the aid of springs!

The first picture here shows the modification of one leg circles again with or without the tower. This is a fabulous exercise to challenge uni-lateral stability.


Modifcation: 1 leg circle on foam roller with tower

Here you will see the leg circles. Firstly keep legs adducted and press down to one long diagonal line as far as stability can be maintained, then abduct legs and circle back to start position.



This should also be reversed.




With the 1 leg circle ensure that the supporting leg is either in table top or on the floor, keeping the knee facing the ceiling and parallel. You may want to think of the inner thigh connection to help the pelvis maintain stability.



Enjoy this exercise of the month!

Friday 15th July

STOTT PILATES Ante and Post Natal workshops on Friday 15th July... if these are full then we may need to add more dates on soon - contact YMCAfit 020 7343 1850 for details of these and other up and coming workshops!

Intensive Reformer Course 6-17th June 2011 Central YMCA

Here we are guys - the last reformer course in action - I think Im missing a couple of photos but here's some of the best ones!!

Sue and Dawn practising the mermaid













Dalia and Ri doing side arm preps

Natalie and Lydia - having taken their mat courses with other training providers have been wowed by the Stott Pilates method

Tara and Tina practising the long box - arms pulling straps

Looking good and having fun at the same time ... that's what its about! Well done you were an excellent group - motivated, helped each other as well as being a pleasure to teach. Can't wait to see you when you're ready for your exams - good luck xx

Busy Busy Busy

Im doing so much teaching at the moment, I'm being a little less active on my site. Ive just recently finished a reformer which I will upload the photos up and am going on a myofascial release course over the next 4 days as a student. Fascia is so fascinating and really is something that shouldn't be forgotten both as a manual therapist and a movement instructor - then straight onto teaching STOTT PILATES ISP course at Central YMCA. Hopefully you're booked on if you wanted to as I believe its sold out, however we are running another course in November, so book your place quickly via www.ymcafit.org.uk

Exercise of the Month (JUNE) - Double Leg Stretch

As usual thanks to Tina who models so willingly! Next month I will start to add some equipment-based exercises

Start in imprint or neutral (if strong enough to maintain neutral). Bring legs into table top. Knees should be directly about the hips to maintain abdominal challenge.

Exhale to bring the torso off the ground (cervical and thoracic only) leaving the torso as long as possible.

Exhale to extend legs out on a diagonal. Only as low as you can maintain imprint or neutral and repeat back to table top 8-10 times. To release from the exercise follow the pictures backwards.

For an additional challenge maintain neutral or imprint and lift and lower the legs, keeping the head down on the floor. You may need to deepen the imprint as you lower the legs ensuring that the lumbar spine is supported.

Enjoy these two treats to ensure that your abdominals look good for the bikini season.

Naturopathy Revision

I just can't seem to get my head 'round this subject at all - is it because it's wishy washy with no real evidence or is it because I thought I was studying osteopathy! Who can say - but whatever it is it needs to stick before 12th June when I taking a 2 hour written paper on it!

Osteopilates new facebook page

I love facebook - not only is it great for keeping up to date with friends - its a great entity to open discussions and forums... so press LIKE for osteopilates and chat away, ask questions or even start up a discussion. While you're at it promote anything that you are currently doing which would be of interest to anyone else ... Let's get the page up and running - we all are in need of learning something new every day - I do!!

Keep smiling xxx

Getting Closer to Treating!

Ok its now only a matter of weeks before we are released onto 'real' people to practice our osteopathic skills... its exciting and nerve racking at the same time ... not the treatment itself but the case history taking and diagnosing as well as justifying those diagnoses with tests... one big learning curve - come July - exams over - and I will hopefully be raring to go!

Intensive Mat Course Central YMCA May 2011

I had to make sure that all the students got a chance to be in 'print' or 'picture' at least... Students teaching a range of essential exercises.

Above Pamela teaching Sam the Cat Stretch.


Gemma jumped in to make up a pair with Irina to teach the Spine Twist using the Fitness Circle and the Arc Barrel to decrease hip flexor tension and maintain neutral spine.



Sarah teaching Penny the modified obliques with a fitness circle. Always a challenge!

Katy demonstrating the double leg stretch... ensure either imprint or neutral spine is maintained there! Marjorie looks on...

And Finally Dee teaching Oriana the Spine Twist.... Good luck guys and keep practising and remember to log those hours in your log book xx

Gyrotonics Convert

I loved the feeling to gyrotonics. The system concentrates on the body as a whole and you feel muscles that you haven't felt for a while... well I hadn't anyway from doing too much teaching and not enough doing! My next session with the lovely Dylan is next wednesday - can't wait for the next instalment!

A Sneaky Look at Gyrotonics

Im going to my first ever session of Gyrotonics this morning.... having searched the internet for a little offer - Kingscrossstudio.co.uk were offering 3 for £90! What a bargain I thought - so I'll keep you posted!

Back to Mat - May 2011

Just finished the second weekend of the mat course at Central YMCA. Here's some of the students in action ... keep up the good work!




Sam teaching Pamela the Side Leg Series....










and below Katy (thanks for the use of your phone!) teaching Marjorie the Saw

















Ori...ana teaching Dee the Breast Prep over the arc barrel.... love the hand gesture - very elegant!










Irina teaching Gemma the obliques roll back... Gemma thought she was there to observe and then was pulled into do the power class and pair up with one of the guys. Thanks for your help.


















And finally Belen being taught by Anna the Ab prep.

Just remember keep practising as well as observe as much as you can to be able to look at people's alignment in their bodies.. Good luck x

Living on the Edge

I am loving the new Stott Pilates Edge - it is so versatile... most of the DVD's use this with traditional mat exercises but I prefer this to be incorporated into the cadillac stuff to either help or challenge clients... I know those guys out there will be thanking me for 'bums of steel' yet!

Try it out - its fab... along with the cardio-tramp I now feel as if I've got all the kit at my fingers - which I have so come and try it out either in North London or Central YMCA. Email me or phone me for a session

Exercise of the Month - May - Swimming Prep with/without balls!

Start Position:

Place hands under shoulders and knees under hips, maintaining a neutral spine. Keep you head on top of your shoulders and feel width across the collar bone to soften the rib cage. You should also feel your abdominals muscles feeling slightly drawing towards the middle to support your body on movement.

Modification: use stability balls under your knees or hands or use toning balls under your hands to challenge your stability further.

Keeping the spine in neutral slowing draw the leg along the floor and lift no higher than hip height. You should feel your gluts (buttocks) engage to support the leg in the air. The body should maintain the same shape as the start position.

Modification: If lifting the leg brings you off balance you could just draw the foot along the ground as below. Feel like you are pressing a weight away from you to get the buttocks working.

Come back to the start position each time and alternate legs or arms.

To increase the challenge you can raise both arm and opposite leg and swap over.