Nutrio Physio & Pilates

Nutrio Physio & Pilates Nutrio Physio & Pilates
Physio-led Pilates studio | Movement to Nourish You
🌿 Care. Consistency.

Connection
1:1, 2:1, Group & Online Classes
📍 Broughty Ferry, Dundee
🔗 Book below Group Pilates Mat classes located across Dundee, 1-1 and 2-1 Pilates Equipment classes

07/04/2026

The reformer looks complicated before you understand it.
That’s not a criticism — it’s just what happens when you see a large piece of equipment for the first time, with springs and straps and a sliding carriage, and nobody has explained what any of it does yet.
Here’s what it actually is.
A padded platform that slides within a frame. Springs that provide resistance or support depending on the exercise — adjusted by your instructor before you need them. A carriage that moves only when you move it. No electricity. Nothing happening without you.
In a Studio Circuit class at Nutrio, every session begins with a clear introduction to the equipment. Which springs are set, how to position yourself, what to engage. None of that is assumed knowledge — it’s part of the teaching.
The moving surface does take a class or two to feel natural. That’s not a problem to solve. It’s the point — a moving carriage recruits your muscles differently to a mat, which is why the reformer does things mat work can’t.
Most people find it clicks faster than they expected.
If the equipment has been part of what’s been putting you off — you’re not alone it’s one of the most common reasons people hesitate, but remember it’s designed to support you , exactly where you are.
Whenever you’re ready, we’re here. 🌿

31/03/2026

“Day 30 of March Matness 2026 Controlbalance

brings together so many of the elements built on in the previous exercises. Lying on your back, reach both legs overhead like the , balancing here on the back of your shoulder blades & . Circle your arms around catching hold of one leg, use the oppositional push & pull to help maintain your balance as one leg extends up towards the ceiling. Maintaining the long flexion in your spine throughout. The switch of legs past each other demonstrates the exercise name exactly - the dynamic control of your balance with movement.

“Maintain balance on shoulders, arms and neck. Keep knees locked. Toes (pointed) forward and downward.” Joseph H.Pilates”

31/03/2026

“Day 29 of March Matness 2026 Rocking

Acting as a counterbalance to the previous flexion focused exercises, aims to elongate your spine and builds on previous extension exercises such as and .

Lying on your front, bend each knee and reach back to hold onto your ankles. As you begin to lift into extension in you upper back press your ankles into your hands. Focus on lengthening through the front of your body, creating an arc shape to allow you to maintain the length in your lower back.

Holding the crescent shape use your breath to rock forwards, exhale to rock forwards and inhale to lift. Aiming to keep your legs parallel by engaging your inner thighs.

“Keep head thrown back as far as possible.” Joseph H.Pilates”

28/03/2026

“Day 28 of March Matness 2026 Seal & Crab

Seal

Adding an element of balance to the earlier Rollingback. Seal starts in sitting, feet together and knees apart, taking your hands through your legs and holding towards the outside of your ankles. Rock back to find the balance point resting on the back of your pelvis, lifting your feet from the floor. Keep your feet close together whilst knees are shoulder distance apart.

Concentrate on maintaining the c-curve through your spine adding 3 claps with your feet, trying to initiate the clap from you top of your legs. Roll back articulating through your spine balancing in the space between your shoulder blades. Add the three heel claps here. Using your breath to help maintain the deep abdominal connection allow your exhale to help you roll back up.

Crab

Crab builds further on the rolling exercises, Stretching your lower back whilst strengthening your abdominal muscles. As with Seal start in sitting, with bend knees and legs crossed at your ankles. Curl into a ball shape, as you would for Rollingback, hands taking hold of your ankles. Initiate the controlled roll to the floor with through deepening the scoop of your abdominal muscles. Balance on the space between your shoulder blades, switching the cross of your legs here.

Roll forwards up and over your legs, remain curled and rounded with a long curved back. Use the deep connection to your centre to control the land as you place you head to meet the mat. Again, as with use your exhale and the connection to your breath to roll back and begin again.

“Pivot body on rump in rolling backward and forward. Press head firmly to mat or floor in rolling upward.”
Joseph H.Pilates
“

27/03/2026

“Day 27 of March Matness 2026 Boomerang

Dynamic strength in motion, incorporating many previous exercises - Teaser, Rollover, Spinestretch, Rollup, bringing the skills involved in all the previous exercises into a flowing set of movements.

Starting in sitting, folding forwards over your extended legs, crossed at your ankles giving you a better connection to midline. Begin with the c-curve rolling down towards the floor, pressing through the backs of your arms into the mat as your legs extend up and overhead. Uncross and re-cross your ankles, keeping your legs extended, roll down articulating through each vertebrae. Follow the sweep of your legs with your upper body lifting into . Pause here keeping the boomerang shape of your body, sweeping your arms round behind you. Smoothly lower your legs down, folding your body over the top of your legs and finishing with the wide sweep of your arms returning to rest over your legs. Begin agains from here, focusing on the deep abdominal scoop to initiate the movement.

“Try to touch head to knees. Keep arms (palms up) stretched straight backward and upward as far as possible.” Joseph H.Pilates”

27/03/2026

“Day 26 of March Matness 2026 Sidebend

Challenging both full body strength and mobility, dynamic shoulder control with only a small base of support through the lower arm.

Sitting sideways with legs bent, top leg in front of the bottom leg, your lower arm pressing down into the floor creating activity to stabilise your shoulder. Press into your supporting hand, straighten your legs and lift your pelvis creating a rainbow shape with your body. Begin to slowly dip your hips bending at your waist as you move your ribs around your stable lower shoulder. Return your body to the lifted rainbow shape reaching out through your top arm.

“This exercise concentrates on arm, shoulder and wrist muscles, stretches hip and waistline and develops balance and coordination.” Joseph H.Pilates”

25/03/2026

“Day 25 of March Matness 2026 Kneeling Sidekick

Just as Joseph Pilates suggests, Kneeling Sidekick works on your waistline with the body arc from your knee to your head, triceps and the shoulder stabilising muscles with the downwards pressure into the mat through your lower arm.

Start in high kneeling, lean over to one side and plant the lower arm to the floor, either resting on your hand, fist or raise the surface up to meet you. Extend the other leg, and bring your second arm behind your head. Adding your leg lifting and lowering, traveling forwards and back or maybe circles too. Watch out for your hips sitting back over the foot on the floor, keep pressing forwards with your pelvis, pushing back into the hand supporting your head, reaching your elbow and the lower hand away from each other.

“Concentrating on waistline and hips, also exercise for balance and coordination.” Joseph H.Pilates”

25/03/2026

“Day 24 of March Matness 2026 Legpull & Legpull Front

The press through your arms is key in both these exercises, the shoulder stability that previous exercises have been building in previous exercises is challenged through endurance with each variation of the Legpull exercises.

Starting with Legpull Front , pilates version of a Plank, pressing through your hands down into the mat to lift your shoulders, holding the strong wrap around your centre – using the muscles in the front and back of your trunk, and keeping the length reaching out from the crown of your head through to the tips of your toes. Adding the lift with one leg, whilst pressing down through the stabilising leg into the mat to create your pelvic stability.

And with Legpull the exercise is flipped orientation to gravity, the focus stays in the same areas – shoulders, core and stabilising leg, but feel completely different to lift into shoulder and hip extension against gravity. Continuing to work on weight-bering strength, find the downwards pressure and upwards lift through your arms. Maintaining the length in your lower back whilst engaging and lifting through your pelvis. A challenge of endurance for your hamstrings too. Watch out for your hips dipping as you lift the first leg up, use the back of the leg staying to the floor to push up as you lift.

“Raise leg upward and backward as high as possible.” Joseph H.Pilates
“

21/03/2026

Day 21 of March Matness 2026 Teaser

We do lots of different versions of Teaser – it’s one of my favourite ones to play with in class, so satisfying when you find the place of balance.

Either starting with your legs in table top or outstretched across the floor, begin with a slight nod through your chin, lengthening your spine and scooping up from the floor. Simultaneously sweep with your arms, lifting and reaching forwards, arms running parallel to your legs reaching out beyond your toes.
Feel the expansion across your chest whilst you balance and hold up here, keep lifting and elongating your spine before slowly and with as much control as you can, gently articulating through your spine back to the floor.

“Arms and legs must be kept in parallel lines. Keep back well rounded. Chest pressed in.” Joseph H.Pilates”

20/03/2026

Day 20 of March Matness 2026 Sidekick

Challenging hip stability, core control with lateral flexion, shoulder stability - Not only a glute exercise but so much more!

Lying on your side, both legs stretched out and stacked one on top of the other, propped up on your bottom elbow - keeping your shoulder engaged as you work to hold this position. Keep thinking of the lift through that underarm, the lift and length in your underneath waist. Add the top leg traveling forwards and back - aiming to keep your body as still as you can when changing direction. The added point and flex through your ankle adding to the coordination challenge.

“Keep entire body rigid. Move ‘free’ leg only. Keep other leg in straight line pressed against mat or floor.” Joseph H.Pilates

19/03/2026

Day 19 of March Matness 2026 JackKnife

Another inversion to help develop core control and strength, challenging spinal flexibility, shoulder stability and balance. Working through the extensor muscles of the back of your body - certainly a tough one!

Starting with the Rollover, send your legs over head whilst pressing down through your arms into the mat. Just like Scissors & Bicycle the press through your arms helps to create the stability in your upper body allowing the lift of your legs towards the ceiling. Using opposition once more, press your legs up against gravity pushing the back of your legs away whilst lifting your pelvis forwards. Balance up there, then slowly with as much control as you can articulate down your spine landing softly back on you mat, reaching your legs out long, ready to start all over again.

“Kick legs in snappy ‘jack-knife’ fashion straight upward until entire body rests on head, neck, shoulders, arms.” Joseph H.Pilates

18/03/2026

Day 18 of March Matness 2026 Spinetwist

Deceptively challenging, the simplicity of this movement disguises the energy and endurance required.

Sitting with your legs extended, feet flexed - toes towards the ceiling and legs slightly apart. Reaching your arms out level with your shoulders, trying to sit as tall as you can. Pressing down through your sitting bones, feeling lifted through your waist and reaching the crown of your head to the ceiling. Twisting round to one side, lifting taller as you travel, returning to the middle and rotating to the second side.

Try this one slowly to change the pace, focusing on feeling the rotation throughout your spine.

“Keep arms and legs absolutely rigid. Shoulder blades locked. Twist body from spine only. Try to touch chin alternately to right and left shoulder.” Joseph H.Pilates

Address

Dundee

Opening Hours

Monday 8:30am - 8pm
Tuesday 9am - 4pm
Wednesday 9am - 7pm
Thursday 7am - 8pm
Friday 8am - 12pm
Saturday 7:30am - 11:30am

Website

Alerts

Be the first to know and let us send you an email when Nutrio Physio & Pilates posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category