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Hamsa Healing, Camp Hill (2025)

13/03/2025

🔥 7 Days of Classical Pilates – Why It Matters! 🔥

We’ve completed the first 7 days of , covering some of Joseph Pilates’ most foundational mat exercises! 💪✨ But before we dive into the next set, I want to take a moment to reflect on why I love the classical mat repertoire—and why, as a physiotherapist and Pilates instructor with over a decade of experience, I believe it’s something we should never overlook.

✨ Week 1 Recap: What We’ve Covered So Far ✨

🔹 Day 1: The Hundred → Core 🔥 & endurance challenge!
🔹 Day 2: The Roll-Up → Full spinal articulation & mobility
🔹 Day 3: The Rollover → Deep core activation & flexibility
🔹 Day 4: Single Leg Circle → Hip mobility & core control
🔹 Day 5: Rolling Like a Ball → Balance & coordination test!
🔹 Day 6: Single Leg Stretch → Dynamic core stability
🔹 Day 7: Double Leg Stretch → The ultimate breath-to-movement flow

💡 What’s Next?

To keep up momentum, I’m switching to a new format tomorrow to catch up and keep you moving! This will make it even easier to follow along and integrate Pilates into your routine.

Have you been following along? Which exercise has challenged you the most so far? Drop your thoughts below! 👇💬

✨ “A few well-designed movements, properly performed in a balanced sequence, are worth hours of sloppy calisthenics.” – Joseph Pilates

⚠️ Disclaimer: This content is for educational purposes only. Want expert guidance? Book a session—link in bio!

11/03/2025

🔥 One of the BIGGEST challenges in Pilates – Can you keep your core engaged while both legs extend? Try this and find out!

⸻

🔹 DOUBLE LEG STRETCH 🔹

This move is a game-changer for core strength & breath control! It teaches you to move your arms & legs without losing stability, making it a key progression in the Pilates sequence.

💡 The goal? Stay centered & controlled while your limbs move. If you feel your lower back lifting, check out the modifications below!

⸻

▶️ How to Do It Properly

1️⃣ Start Position → Lie on your back, bring both knees into your chest, and curl your head & shoulders up
2️⃣ Inhale → Extend your arms overhead & legs out at a 45° angle
3️⃣ Exhale → Sweep arms around as you hug knees back in
✅ Key focus: Keep ribs in, core engaged, and neck relaxed!

⸻

⚡️ Common Mistakes & Fixes

🚫 Lower back lifting? Keep legs higher or reduce range of motion
🚫 Neck straining? Support your head with one hand or rest it on the mat
🚫 Rushing the movement? Slow & controlled = better core activation!

⸻

✨ Joseph Pilates says:
“Contrology is complete coordination of body, mind, and spirit.”

⚠️ Disclaimer:
This post is for educational purposes only. If you have injuries or pain, seek professional advice. Want personalized coaching? Book a session—link in bio!

⸻

08/03/2025

Think you have core control? Try this classic Pilates move & see if you can keep your torso still while your legs move!

🔹 SINGLE LEG STRETCH 🔹

A foundational Pilates mat exercise that challenges core strength, stability, and breath control. It’s one of the first dynamic movements in the classical sequence and sets the stage for more advanced work.

If your hips wiggle, lower back arches, or neck tenses up, don’t worry! I’ve got you covered with setup tips, modifications for all levels, and cues to master the movement.

▶️ Step 1: Find Your Setup
• Lie on your back, bring both knees into your chest
• Curl your head, neck, and shoulders up while engaging your core
• Hands gently hold onto your shins—this is your starting position!

⸻

▶️ Step 2: Activate Your Core
• Exhale → Scoop your lower belly to flatten the abs & anchor the pelvis
• Inhale → Feel your ribcage expand while maintaining core control
• Imagine your lower back gently pressing into the mat for stability

⸻

▶️ Step 3: Flow Through the Movement
• Extend one leg to 45° while keeping the other knee hugged in
• Switch legs with control, using your breath to guide the movement
• Exhale to switch legs, inhale to hold the position briefly
• Keep the torso still & stable—no rocking side to side!

⚡️ Common Mistakes & Fixes

🚫 Arching your back? Lower your ribs & engage deep core muscles
🚫 Neck strain? Support your head with one hand or rest it on the mat
🚫 Legs too low? Keep them higher to prevent strain on your lower back
🚫 Rushing the movement? Slow down! Control is key in Pilates.

⸻

🔹 Modifications & Progressions

✅ Beginners: Keep head down & legs higher for support
✅ Neck sensitivity: Keep one hand behind your head for support
✅ Challenge option: Lower the legs closer to the mat & increase reps

✨ Joseph Pilates says:
“A few well-designed movements, properly performed in a balanced sequence, are worth hours of sloppy exercise.”

06/03/2025

✨ The Single Leg Stretch — Core Control in Motion

This classic mat move might look simple, but it’s a true test of strength, stability & control.
It’s one of Joseph Pilates’ signature exercises for building strong, stable cores and smooth coordination.

▶️ Why We Do It:
• Strengthens: Deep core & hip flexors
• Improves: Pelvic stability during leg movement
• Builds: Full-body coordination & breath control

⸻

▶️ How To Set Up:
• Lie on your back
• Bring both knees into your chest
• Curl your head, neck & shoulders off the mat
• Place hands lightly on shins

⸻

▶️ The Movement:
1️⃣ Inhale to prepare
2️⃣ Exhale - Extend one leg to about 45 degrees while holding the opposite knee in
3️⃣ Inhale - Switch legs smoothly
4️⃣ Stay curled up, keeping core engaged & pelvis stable

⸻

⚠️ Common Mistakes:
• Arching your lower back
• Pulling on your neck
• Letting your pelvis rock side to side

⸻

✅ Modifications:
• Keep head down if neck is sensitive
• Work with a smaller leg range to maintain control
• Add a towel behind your head for extra support

⸻

⬆️ Progressions:
• Lower legs closer to the mat for more challenge
• Slow the movement down to test control

⸻

✨ Pilates Wisdom:
“In 10 sessions, you’ll feel the difference. In 20, you’ll see the difference. In 30, you’ll have a whole new body.” – Joseph Pilates

⸻

⚠️ Disclaimer:
These exercises are provided for educational purposes only and are not a substitute for professional assessment or treatment.
If you have injuries, pain, or conditions affecting your movement, consult a physio or certified Pilates instructor before attempting.

Need personalised guidance? Book a 1:1 with me — link in bio!

⸻

06/03/2025

✨ Why do Pilates pros love this playful roll?
It’s not just fun — it’s your core’s ultimate control test!
Rolling Like a Ball might look playful, but it’s actually a masterclass in core activation, spinal mobility, and coordination.

✅ What’s the purpose?
To improve spinal articulation, develop core strength, and enhance body awareness. This little roll also helps build confidence in rolling movements, which translates to better balance and mobility in everyday life.

▶️ How to Set Up:
• Sit at the front of your mat
• Knees bent, feet together and lifted off the floor
• Hands hold ankles or thighs (whichever helps you stay in control)
• Create a soft C-curve in your spine — belly button pulls back, head slightly tucked
• Relax your shoulders

❌ Common Mistakes:
⚠️ Losing your shape (collapsing out of the C-curve)
⚠️ Using your legs for momentum (instead of your core)
⚠️ Rolling too far onto your neck

✅ Modifications (Beginner-friendly & Injury-conscious):
• Hold behind thighs instead of shins
• Cross ankles if knees/hips feel strained
• Skip the roll & practice holding the balance position instead

⬆️ Progressions (Ready for a challenge?):
• Hug ankles closer to seat for tighter shape
• Slow down to control every inch of the movement
• Pause longer at the top for extra balance work

✨ Body Benefits:
✔️ Deep core strength
✔️ Spinal mobility
✔️ Balance & coordination
✔️ Confidence in full-body control

Joseph Pilates said:
“Change happens through movement and movement heals.”
This playful yet powerful roll captures that — movement, control, and fun in one.

⚠️ Friendly Reminder:
Your mat is your mirror.
This simple roll reveals tightness, imbalances & areas to work on. Treat it as feedback, not failure.

06/03/2025

Ready to embrace your inner child while strengthening your core?
Rolling Like a Ball may look playful, but it’s a powerhouse move for core control, spinal mobility, and balance. Let’s break it down!

✅ Set-Up for Success:
• Sit near the front of your mat.
• Knees bent, feet hovering off the mat.
• Hands gently hold your shins or ankles.
• Tuck your chin slightly, finding a gentle C-curve through your spine.

✅ How-To:
• Inhale to prepare.
• Exhale: Tip back onto your sacrum and roll to your shoulders (not your neck).
• Inhale: Use your core and breath to roll smoothly back up to balance at the top.

✅ Cues:
• Imagine you’re a tight little ball – no limbs flailing.
• Keep your core engaged to control the roll.
• The goal: no jerky movements, just fluid, controlled rocking.

✅ Modifications:
• Tight hips? Hold behind the thighs instead of shins.
• Struggle with balance? Place toes down between rolls to reset.
• Low back sensitivity? Limit how far you roll back.
• Want to advance? Narrow your ball shape and keep feet closer to your glutes.

“A few well-designed movements, properly performed in a balanced sequence, are worth hours of sloppy calisthenics.”
- Joseph Pilates

•••

These exercises are for educational purposes only and not a substitute for professional assessment. If you have injuries, pain, or medical conditions, please consult a physio or qualified Pilates instructor before trying. Need personalised support? Book a 1:1 assessment with me to tailor your Pilates practice.

05/03/2025

What if a single movement could show you how well your core, hips, and lower back work together?
Welcome to Day 4 of – The Single Leg Circle!

This deceptively simple exercise is a core control challenge in disguise. It’s not just about swinging your leg in a circle – it’s about maintaining a stable pelvis while the moving leg works through range. Here’s what we’re focusing on today:

✅ Set-Up for Success:
• Lie on your back, one leg bent, the other extended to the ceiling.
• Arms by your sides for light support.

✅ Cues for Core Activation:
• Think of your pelvis as a bowl of water – try not to spill a drop as your leg circles.
• Engage your lower abdominals to anchor your pelvis.
• Use breath to guide the movement – inhale to start, exhale to control.

✅ Modifications for All Levels:
• Tight hamstrings? Bend your moving leg slightly.
• Low back sensitivity? Keep the circles smaller.
• Balance challenge? Place hands on your hips for feedback.
• Want more challenge? Extend the bottom leg straight for extra core demand.

The goal isn’t to draw the biggest circle – it’s to draw a precise, controlled shape without losing your neutral spine or core engagement.

“It is the mind itself which shapes the body.” – Joseph Pilates

•••

These exercises are for educational purposes and not a substitute for professional assessment. If you have injuries, pain, or medical conditions, please consult a physio or qualified Pilates instructor before trying. Want tailored support? Book a 1:1 assessment with me to personalise your Pilates journey.

05/03/2025

✨ March Matness Day 4: Single Leg Circle ✨

At first glance, it seems simple — just draw circles with your leg, right? But in Pilates, nothing is ever just that.

This classic mat exercise is a full-body challenge in disguise. Your core works overtime to keep your pelvis stable, your hip stays fluid yet controlled, and your leg moves with precision, not momentum.

Whether you’re a seasoned mover or rehabbing an injury, this is a great test of your:
• Core stability
• Hip mobility
• Pelvic control

I’ll show you how to modify if tight hips or low back issues are holding you back — because quality always trumps quantity in Pilates.

“Physical fitness is the first requisite of happiness.”
- Joseph Pilates

•••

This content is for educational purposes only and does not replace personalised advice. Want guidance tailored to your body and your goals? Book a session with me and let’s move with confidence.

04/03/2025

The Roll Over is a true test of spinal flexibility, core strength, and control — a beautiful blend of strength and flow from the classical Pilates mat sequence.

This movement is not just about getting your legs overhead, but about the precision and articulation it takes to move one vertebra at a time. It’s a powerful tool for identifying stiffness, weakness, or compensations — and then working on them.

Not there yet? Don’t worry — this post walks you through:
• What the traditional exercise looks like
• How to modify safely if you’re a beginner or working with injuries
• Common mistakes and how to correct your form

Mat Pilates shows you exactly where your strength, mobility, and control stand — no equipment, no shortcuts, just you and your mat.

•••

This content is for educational purposes only and does not replace individual health advice. If you’d like personalised guidance to modify for your body, build confidence, and move pain-free, book a session with me today!

04/03/2025

The Roll Over — elegant, challenging, and a masterclass in spinal mobility, core strength, and control.

This classical Pilates exercise takes your spinal articulation to the next level, challenging your deep core and hamstring flexibility all at once.

It’s not just about flinging your legs over your head — it’s about control from the inside out.

What you’ll learn in this post:
✨ Classical technique + intention behind the Roll Over
✨ Common mistakes (and how to fix them!)
✨ Physio tips for safer practice, especially if you have tight hamstrings, lower back stiffness, or neck tension

Joseph Pilates said:
“It is the mind itself which builds the body.” – Joseph Pilates

Physio Tip:
If you have a history of lower back pain, neck issues, or tight hamstrings, you may need to modify this exercise. Mastering the Roll Up and other foundational spinal articulation exercises first will set you up for success with this one!

Swipe through to learn how to do it with control and care — and if you’re not sure where to start, DM me “ROLL OVER” for a personalised assessment to find the safest variation for your body.

•••

Disclaimer:
This content is for general educational purposes only and is not a substitute for individual medical advice or treatment. If you have back pain, neck pain, or are pregnant, please consult a qualified health professional (like me!) for tailored guidance. DM me to book your 1:1 Physio-Pilates session and let’s build a program just for you.

03/03/2025

Swipe through for everything you need to know about the iconic Pilates Roll Up — one of the best (and hardest!) exercises for building true core control and spinal flexibility.

Whether you’re a hypermobile noodle or stiff as a board, there’s a version of this exercise for you — and I’m breaking down ALL the options inside this post.

The Roll Up looks simple, but it’s actually a masterclass in spinal articulation, deep core activation, and body awareness.
This is where Pilates shines — teaching you how to move with control and precision, not just brute strength.

What you’ll find in this post:
✅ Classical form + intention behind the Roll Up
✅ My Physio-approved layered progressions (perfect if you’ve got back pain, tight hips, or a ‘sticky’ spot in your spine)
✅ Common mistakes to avoid (plus how to fix them!)
✅ Injury-friendly options for pregnancy, back pain & more

Physio Tip:
If you’ve ever felt your lower back “grip” or ache during ab exercises, your deep core (think: transverse abdominis + pelvic floor) might not be firing as well as it should. The Roll Up — when done well — is an incredible way to rebuild this deep core connection, especially post-injury or postnatal.

Remember:
“You are only as young as your spine is flexible.” — Joseph Pilates

Curious how Pilates and Physio work together to rebuild core strength AND relieve pain? DM me “ROLL UP” and I’ll send you my Physio-Pilates assessment options so we can tailor a plan to your body + goals.

Save this post for your next Pilates session — and tag a friend who always complains about tight hamstrings or lower back pain!

Disclaimer: This content is for educational and general information purposes only. It is not a substitute for personalised medical advice, diagnosis, or treatment. If you’re experiencing pain, injury, or have specific health concerns, I highly recommend booking a 1:1 assessment with me so we can tailor a safe and effective plan just for you. DM me or visit my website to get started.

03/03/2025

✨ “You are only as young as your spine is flexible.” – Joseph Pilates ✨

The Roll Up might look simple — but it’s one of the most revealing Pilates exercises when it comes to your spinal health.

Spinal articulation is key to healthy movement — whether you’re hypermobile and tend to “flop” through your back, or stiff as a board and struggle to peel yourself off the mat.

There’s a Roll Up for every body — and it’s all about finding the right variation to suit your mobility, strength, and injury history.

Physio Tip: If you experience lower back pain during the Roll Up, it could be a sign that your core isn’t firing effectively, or that your hip flexors are overworking to pull you up. Try bending your knees, using a resistance band, or practicing half roll-ups to build control and confidence.

Disclaimers:
• If you have acute back pain, neck pain, or are currently pregnant, this exercise may not be suitable for you.
• Always consult with your physio or healthcare provider before starting any new exercise program.

Save this post for your next mat session — and if you’re ready to move better, feel stronger, and support your spine for life, book a Physio-Pilates assessment with me today!

Tag a friend who needs some spinal TLC, and swipe to find YOUR version of the Roll Up!

Hamsa Healing

13/03/2025

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