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.