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.