A Note on Intensity...

One of the most frequent comments I get is regarding class intensity - especially in Pilates.

Delivering group classes to many different people can be as rewarding as it is challenging.

A Beginners’ Class will incorporate predominantly basic level exercises & stretches and the instructor will offer 2 or even 3 levels of intensity (easy / medium / hard - with or without equipment ) which the individual can choose depending on how their body is feeling on that given day.

It is important for you to “listen” to how you are feeling in that moment, respect your limitations & exercise responsibly.

Someone may be returning from a holiday, an illness, surgery or be completely new to fitness and will need to work at the lower level and perform fewer repetitions until they feel accomplished enough to build up to more.

When you've attended regular, consecutive sessions you will become more accustomed to the teaching points and can develop your core strength by choosing to do more repetitions and the harder options as you progress.

On the flip side, regular attendees to an Intermediate Class which generally includes more challenging exercises, may sometimes be glad of being offered easier options if they’ve pulled a muscle in the garden or simply had a rough day!

In an ideal world every beginner starts at the exactly the same point

- progresses their strength at exactly the same time

& all move on together to the next available Intermediate Class.

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.....In the real world people start & attend at different times,

carry old injuries, have differing occupations,

pastimes, genetics, health concerns

or can’t attend

the Intermediate Class because they’re not free on that day!

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Hence the beauty of delivering Group Fitness & Pilates classes

- something for everyone

- wherever - whenever.

So the take home message is:

"Challenge your current fitness levels, aim to improve steadily,

but respect your limitations and do what your body tells you."

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Those who would rather have individual attention with a series of sessions specifically designed to suit your unique needs can contact Zoë to arrange 1:1 sessions.

Lastly, if your health changes in any way, it is your responsibility to ensure you inform your instructor immediately as your PARQ (Physical Activity Readiness Questionnaire) will become invalid.

Zoë Crouse

Here’s how to enhance your Pilates Practice with Mini Balls.

The Pilates Mini Ball is an effective addition to your Pilates Practice because it builds core stabilisation by adding resistance and boosting the activation of your pelvic floor muscles.

The mini ball further challenges your balance by adding an unstable surface promoting greater engagement of your deep core muscles. These essential muscles work to stabilise the entire body improving your functioning in everyday activities.

The Mini Ball

Further more the Mini Ball is especially beneficial for those struggling with back pain as it allows the exerciser to build their strength gradually providing a little bit of extra reassurance when returning to exercise following injury.

Let’s not forget the added flexibility you will gain when using the mini ball whilst stretching. The ball allows you to gently lengthen your muscles while performing your stretches and little by little increase your range of movement.

Lower back support

The ball is great for total newbies or returners as it can be partially inflated and placed in the lower back to provide support whilst doing seated or semi-supine exercises. A partially inflated ball can also provide support behind the head for those with neck pain or tension.

A fully inflated ball can be used as a focus tool enhancing your concentration & centring. This aims to develop extension & flexibility in many of the muscle groups. When placing the ball under the knee or hand during all fours exercises you emphasise the principle of balance by creating an unstable surface which your deep muscles have to work against to gain greater core control.

Aligment Enhancement

Lastly the mini ball can be used to isolate and strengthen the adductors in the inner thighs by squeezing between the knees activating the pelvic floor and glut muscles too! In this position it also helps to remind you of your correct alignment stopping you from being tempted to let your knees fall inwards.

Many of these exercises can adapted for use at home, on the go or in class. All in all, a nifty bit of transportable equipment.

10 top stretches after a long journey or on your hols...

We all relish a long relaxing holiday and some much needed rest. Unfortunately travelling to the airport, waiting in departures and then a cramped flight are a perfect recipe for feeling stiff, achey and wound up just when we most want to unwind. Here are some tips to release that tightness ready to start your holiday refreshed.

Always remember to start by doing some warm up exercises, for example some gentle shoulder rolls, hip circles, small knee bends, easy marching and little lunges to ensure you warm the large muscle groups.

1. Partial or Full Roll Down

Standing with your feet facing forward in line with hips & shoulders and your spine stacked, slowly tuck your chin under and gradually peel your vertebrae (spine) forward, starting at the neck bones, working down to the upper back, mid back, lower back and so forth. Allowing the shoulders to naturally drop forward, softening the knees if you have tight hamstrings. Do the reverse as you roll back up taking care to re-stack the spine one vertebrae at a time. A couple of roll downs will help to loosen up the spine & warm up all the muscles.

2. Cat Cow

Move onto all fours on your mat & ensure your knees, hips, shoulders & wrists are totally aligned to ensure balanced weight distribution over the joints. Start in Cow Position: Inhale as you drop your tummy button towards the mat. Lift your chin and chest, elongate the neck line, widen your shoulder blades and draw your shoulders away from your ears. Continue the flow into Cat Position: As you exhale, draw your umbilicus into your spine and round your back toward the ceiling, drawing the shoulders up to the ceiling, creating a beautiful arching Cat shape. You can flow between both positions between 5-16 times.

3. Thread the needle

Return to All Fours position, take one hand and tuck under the armpit of the other, drawing the shoulder blade down towards the mat, sinking the bottom down to the feet allowing a lovely transverse rotation of the lumbar & thoracic spine also including an awesome shoulder release. Hold for a count of 15 and repeat on the other side.

4. Superman

Returning to All Fours position having rechecked your correct alignment, inhale, then exhale as you extend one arm out in front, at the same time extend the opposite leg out & away. Aim to keep both limbs in line with the ground & avoid arching your lower back. It helps to focus on buttock & abdominal activation to ensure you lower back remains strong & stable.

Repeat on the other side. Build from 6-16 reps depending on your skill & balance.

If you find this is way too tricky or unstable, start with opposite toe & finger taps out to the front instead, building to full superman as you get stronger & less wobbly.

5. Child's Pose

From All fours, sink your bottom down towards your heels, extend your palms forwards towards the front of the mat, lengthening through the whole length of the spine. Relax there for 30 seconds. If you have enough flexibility in your hips you can repeat with the knees slightly wider apart.

Listen to your body! Only do what feels comfortable. Be careful with your knees & hips.

6. Swan Prep or Seal Stretch

Now move to fully lie on the mat facing down. Keep your arms tucked into your body as you bend your elbows to bring your thumbs in line with shoulders. Draw your shoulders away from your ears. The legs are relaxed & hip distance apart.

Engage your stomach & buttock muscles, press into the hands, peeling the chest off the mat straightening the arms. Only lift the chest as far as is comfortable for you. Remember to inhale & lengthen the spine as you go. Repeat 3-5 times using an even, flowing breath to support the movement.

7. Shoulder Bridge

Moving onto your back with knees bent- recheck your body position to ensure your heels & knees are open and in line with buttocks & shoulders- keeping a neutral pelvis. Start with a pelvic tilt by rolling the pelvis downwards towards the mat, pressing the lower back towards the mat and in a flowing motion lift the hips to the ceiling, peeling the spine off the mat until you reach the shoulder blades. Don't over-arch the back! You're looking for strength & stability in the tummy muscles. Then slowly "unpeel" the spine back down to the mat one vertebrae at a time - upper back, mid back then lower back - ensuring you keep the buttocks "switched on" at all times.

8. Knee Drop Stretch

Return to bent knees with neutral spine position and arms out wide. Keeping the feet on the mat, carefully drop the knees from one side to the other allowing the hips to open & muscles to lengthen. Repeat on each side 5-8 times.

9. Downward Facing Dog (optional)

Roll onto your front & repeat your Childs Pose. From Child's Pose, curl your toes under and press your bottom up up and back into Downward-Facing Dog. With your hands shoulder-width apart lengthen and straighten your arms remembering to keep your feet hip distance apart and the outside edges of your feet parallel to one another. If you have high hamstrings soften the knees if not straighten & press through the heels. Lift the forearms up and away from the mat and press the shoulder blades gently into your back.

10. Finish by walking the hands back towards the feet & resetting ready to roll back up to standing, as before.

Disclaimer. This blog information is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with your doctor or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. As with all exercise: work within your individual limits. Listen to your body & only do what is comfortable for you.