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

16/03/2026

Day 16 of March Matness 2026 Scissors and Bicycle

Start by lifting up and over into the Rollover, placing your hands to support your lower back. Allow your upper body to settle into the support of your arms, the tripod created with pressure down through your triceps, your shoulder blades resting heavy into the mat. From that place of stability remember the lift in your abdominals that took your legs overhead.

Stretching one leg out away from you as far as you can whilst keeping your pelvis still and stable – a long open stretch through your hip flexor as the other leg reaches towards the space behind you, alternating through each side. As you extend focus on the leg reaching away to challenge your scissor switch.

To add a little more coordination and mid-air challenge try adding bicycle legs, still try to reach that long leg away from you out into the scissor position before letting your knee bend.

“Try gradually to execute ‘split’ so that toes of forward leg, in alternating movements, are beyond your vision; and backward leg, in alternating movements, likewise.” Joseph H.Pilates

13/03/2026

Day 13 of March Matness 2026 One Leg Kick

Another exercise to build endurance in back extension, challenging to maintain stability in your upper body and at your shoulders whilst you add the bend and extension through your knees.

Pressing through your forearms to lift your chest, like you’re trying to pull your body through the space between your arms. It’s tempting to sink into those shoulders, instead try drawing them down and away from your ears. Think of tilting your p***c bone into the mat or the floor, and keeping drawing in through your abdominals to support your back.
Then we add the legs - Keep them active to start, kick one leg in towards your bottom, point then flex your ankle, stretch long and switch sides. Trying to keep the rest of your body really still throughout the movement.

“Head up. Chest above mat or floor.” Joseph H.Pilates

12/03/2026

Our weekly class timetable 🤍
At Nutrio, every class is designed to help you move with confidence — whether you’re building strength, improving mobility, or simply carving out time for yourself.
Our small group sessions include:
• Studio Circuits (equipment Pilates)
• Mat Pilates
• Postnatal Pilates
• Yoga
Each class is guided by experienced instructors, with clear options and supportive progression so you can work at a pace that feels right for your body.
A little time each week to move, breathe, and feel stronger.
Save this post so you have the timetable handy when planning your week.
If you’re unsure which class would suit you best, just send us a message — we’re always happy to help.

12/03/2026

Day 12 of March Matness 2026 Swandive

A dynamic full body extension, by adding the overhead reach the more familiar gains an endurance element. Maintaining the full extension as you rock forwards and backwards is tough.

Build into this one just the same as our stationary swan, beginning with the lift in the back of your neck – try not to stick your chin up to the ceiling, that’s too much extension in your neck - open across the front of your collar bones, drawing your shoulders down your back and your chest up and forwards. Pressing through your arms to lift up and our from the floor. Keep drawing in and lifting through your tummy muscles, think of tucking your tailbone to help keep the length in your lower back.

Trying to keep that same body shape as you let your body roll to the floor – legs lift as you travel forwards, momentum and muscle endurance helping you to lift again. Adding the reach with your arms to add shoulder extension or keep them tucked in by your sides.

“Keep back locked, legs off mat or floor, head back, shoulders locked.” Joseph H.Pilates

11/03/2026

Day 11 of March Matness 2026 Saw

Building on the lift and lengthening elements of the Spine Stretch Forward whilst integrating new elements of flexion and rotation.

Keep lifting through your abdominals as you fold forwards, reaching with your front hand like you’re trying to ‘saw’ your pinkie toe with your pinkie finger - and lift reaching back with the hand behind you. Feel the oppositional pressure of your front arm into your leg helping you to extend and reach further with the back arm. As you return to sitting, climb taller through your spine before rotating and flexing towards the second side.

Try playing with different speeds, see if faster or slowing down to twist changes how it feels.

“Lift raised arm backward and upward as high as possible.” Joseph H.Pilates

10/03/2026

Day 10 of March Matness 2026 Corkscrew

Utilising many of the principles familiar with knees side-to-side, heavy and anchored with your shoulders into the mat, allowing your pelvis to move with control from one side to the other. builds on this adding the inversion of the -over and the one-sided spinal articulation as your roll down your spine.

Focusing on the length through those legs, lift into The Rollover turning from your pelvis to point your toes over one shoulder and roll down that side, keeping strong through those abdominals to anchor into the mat as you roll round the bowl of your pelvis and lift up the other side

“This exercise strengthens neck and shoulders and is an internal and spinal massage.” Joseph H.Pilates

09/03/2026

Day 9 of March Matness 2026 Rocker with Open Legs

Using many of the same principles practiced in rolling back, rocker with open legs gives and opportunity to challenge control, balance and coordination - connecting the dynamic movement of your spine with the length and oppositional press through your limbs. Acting as a stepping stone to prepare for control balance later in the series.

Starting from sitting, extend through your legs creating the oppositional pull as your arms help hold you steady. Allow the roll to come from the abdominal scoop, rounding into your lower back. As you return towards sitting life open across your collar bones are try to maintain your balance before repeating the movement once more.

“Pivot on base of spine, rocking backward then rock forward, pressing head firmly against chest, at the same time pressing arms firmly forward against legs.” Joseph H.Pilates

08/03/2026

At Nutrio, movement isn’t one-size-fits-all.
Some days your body needs strengthening.
Some days it needs restoring.
And sometimes you just need a calm space to move and reconnect.
That’s why our studio offers a range of small, supportive classes — from Pilates equipment sessions and matwork, to postnatal Pilates, yoga, and physiotherapy-led care.
Each one is guided with the same intention:
thoughtful movement, expert support, and a welcoming space where you can build strength and confidence at your own pace.
Swipe through to explore the different ways you can move with us.
✨ Which class are you most curious about?

Videography

07/03/2026

Day 7 of March Matness 2026 Double Leg Stretch

A wonderful feeling of the combination of contraction and expansion through the two way stretch. Creating strength and stability at your centre, anchoring your middle towards the floor as you reach and extend through both your arms and legs.

Curled with your head and shoulder lifted, knees drawn closer than table top, inhale to reach your arms and legs away from your centre. Sweep around with your arms and return, remain still and stable with your body position, legs zipped together as they reach away and return.

“Head pressed firmly against chest. Abdomen in. Heels raised about 2” off mat or floor”. Joseph H.Pilates

06/03/2026

Day 6 of March Matness 2026 One Leg Stretch or Single Leg Stretch

The first of the , providing the foundation to the others. Challenging coordination whilst building abdominal strength. Use the gentle pull through your arms to help your upper body feel lifted from the floor, allowing the reach of your leg to smoothly stretch forwards towards the far side of the room.

From legs in tabletop, reach one hand across towards your knee, and the other down towards your ankle. Curl your head and shoulder from the floor drawing wide with your arms. Reach the second leg out, extending away from you. As you alternate legs try to keep your pelvis level and flat to the floor, resisting the temptation to rock from one side to the other.

“Chin must touch chest. You must see your toes. Heels must be raised.” Joseph H.Pilates

05/03/2026

Day 5 of March Matness 2026 Rolling Back

For me Rollingback or Rolling-like-a-ball offers a gentle way to introduce inversions, making getting upside down feel more accessible. But don’t be fooled by the playful nature of the movement, the oppositional push and pull help to build spinal flexibility, combining a sense of elongation throughout your spine as you roll into the floor whilst challenging the endurance needed to maintain the contraction through the front of your body.

Starting in sitting, wrap your hands around either shin, press your legs into your hands whilst drawing your legs towards you. Keep the push & pull active throughout the roll to the floor and the return to sitting.

“Press chest in, round back, head down; keep feet off mat or floor.” Joseph H.Pilates

04/03/2026

Day 4 of March Matness 2026 the One leg circle.

Resting with your body lying flat to the floor, lift one leg towards the ceiling. Feel the connection into the mat, your arms pressing down, the second leg, the one on the floor anchored to keep you steady as you begin the downward motion drawing a left-to-right circle across the ceiling.

Focus on the building your stability, for this one it’s easy to move and hard to stay steady.

“Swing left and right legs as far as possible when making circles. Shoulder and head must always remain flat on mat or floor.” Joseph H.Pilates

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Dundee

Opening Hours

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

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