Pilates Plus Physio

Pilates Plus Physio Live and online physio led pilates, fitness & yoga classes, including pregnancy & post-natal classes.

Pilates, fitness & yoga classes throughout Edinburgh, which are thoughtfully planned, individualised and most of all fun and relaxed. Classes are held in a selection of venues across Edinburgh, for more information visit our website: www.pilatesplusphysio.co.uk and click on classes for venue, level and days and times. Eric Liddell Centre (from 7th June):
Mondays 7.30pm (All levels)

Marchmont St Giles Church (From Tuesday 1st June):
Tuesday 9.30am (Barre)
Tuesday 10.30am (Postnatal Barre)
Tuesday 11.30am (Fundamental/Beginners Pilates)

Meadowspot:
Thursday 9.30am (Outdoor Fitness)

26/02/2026

Muddy. Wet. A little tougher than usual after a few weeks off… 🌧️🌿

But we showed up anyway.

Outdoor Pilates this morning reminded us that it’s not about perfect conditions — it’s about moving, breathing, and doing something good for yourself.

We left slightly soggy, a bit challenged… and completely invigorated ✨

Nothing like fresh air, a bit of grit, and that post-class glow to set you up for the day 💚

24/02/2026

This one creeps into class when I can - I love that it is functional but targeted at the same time!

Tip of the Week 7: Lateral Steps for Hip Strength/Gluts

The Movement:
Side steps (with or without a band)

How to Do It:
1. Stand tall with soft knees.
2. Step to the side, keeping pelvis steady.
3. Bring the other foot in with control.
4. Repeat both directions.

Physio Benefits:
• Strengthens the side hip muscles (Gluts)
• Improves knee and pelvic alignment/stability
• Enhances stability during walking and running.

Common Mistakes:
• Letting knees collapse inward.
• Leaning the upper body.
• Taking steps that are too large.

Why Do This?
Strong side hips help reduce strain on knees and lower back, especially during single-leg activities.

functionalmovements

13/02/2026

Practising what I preach… and my obliques definitely humbled me 🙌🔥

This week in rehab and 1:1 sessions we’ve been focusing on oblique stabilisation: rotational control, anti-rotation strength, building lateral strength, challenging control under load and using the core in a slightly different (and much more challenging) way.

It’s not just about bracing. It’s about control and stability. Safe to say… I felt this one 👊 as did my lovely clients! 🫣🥰

11/02/2026

This move often features in the outdoor class, warming up hamstrings and gluts in a controlled manor. It’s also a functional movement and good prep if you do dead lifts and similar in the gym!

Physio Tip of the Week 6: Hip Hinge for Daily Lifting

The Movement: Hip hinge

How to Do It:
1. Stand with feet hip-width apart.
2. Send hips back while keeping chest long
3. Maintain a neutral spine as you hinge forward & core switched on.
4. Return to standing by pressing through your heels.

Physio Benefits:
-Teaches load sharing through hips rather than spine.
-Builds posterior chain strength/mobility.
-Protects the lower back during daily tasks.

Common Mistakes:
• Bending only through the lower back.
• Knees collapsing inward.
• Over-arching or rounding excessively.

Why Do This?
The hip hinge is key for lifting, gardening, and picking things up safely and confidently.

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05/02/2026

Last Saturday Winter Bootcamp! ❄️

Join me 8am this Saturday at Meadowspot Park for a 45-minute HIIT/Pilates class with plenty of core and strength work. Wrap up warm, enjoy the chill, and let’s finish the season strong—can’t wait to see you all there!

Bootcamps will be back on Tuesday evenings in May… bring on the sunny weather ☀️ More details coming soon! 😎

04/02/2026

February is about hip and pelvic stability. 🤸

Physio Tip of the Week 5: Single-Leg Stand for Hip Control

The Movement:
Single-leg balance (with additional rotation for challenge if you wish).

How to Do It:
1. Stand tall and lift one foot just off the floor.
2. Keep pelvis level and chest relaxed.
3. Hold for 10–30 seconds, then swap sides.
4. Use a light fingertip support if needed.
5. Add rotation for a challenge!

Physio Benefits:
• Improves hip and pelvic stability.
• Builds balance and lower limb control.
• Supports walking, stairs, and running mechanics.

Rotation also helps increase mobility/reduce stiffness and improves joint awareness and control.

Common Mistakes:
• Dropping one hip.
• Locking the standing knee.
• Gripping through the shoulders or jaw.

Why Do This?
Good hip control is essential for everyday movement. This simple drill highlights how your hips work to keep you upright and stable.

27/01/2026

Physio Tip of the Week 4: Gentle Neck Mobility for Desk Days

The Movement:
Neck mobility (flexion, rotation, side bend)

How to Do It:
1. Gently nod the head up and down.
2. Slowly turn side to side.
3. Add small side bends, keeping shoulders relaxed.
4. Stay within a comfortable range and if you have no pain you can do gentle semi circles

Physio Benefits:
• Reduces neck stiffness and tension.
• Improves movement confidence.
• Encourages relaxation of overworked muscles.

Common Mistakes:
• Forcing end-range positions.
• Moving too fast.
• Lifting shoulders during movement.

Why Do This?
The neck prefers frequent, gentle movement rather than holding one posture all day. These small movements can make a big difference to comfort.

22/01/2026

Pilates Bootcamp is back this Saturday! 💪
Physio-led Pilates Bootcamp, 8:00–8:45am at Meadowspot Park. Next 3 weeks!
Expect core work, strength, a bit of cardio/HIIT.
Cold snap incoming ❄️ so bring your winter woolies.
Looking forward to seeing you there! 🙌

21/01/2026

Physio Tip of the Week 3: Weight Shifting for Postural Control

The Movement:
Standing weight shifts

How to Do It:
1. Stand tall with feet hip-width apart.
2. Slowly shift weight side to side, then forwards and backwards.
3. Keep movement controlled and relaxed.
4. Let your body respond naturally.

Physio Benefits:
• Improves balance and body awareness.
• Reduces habitual loading on one side.
• Supports hip, knee, and ankle control.

Common Mistakes:
• Locking knees.
• Moving too quickly.
• Avoiding one side subconsciously.

Why Do This?
Many aches come from always loading the same side. Weight shifting reminds the body how to distribute load evenly and move more efficiently. It also helps stimulate and activate the core.

20/01/2026

🌿 Unwind & Reawaken – Yogalates Workshop 🌿
Join me this Saturday 24th Jan, 10:30am at The Old Schoolhouse, Morningside for a physio-led Yogalates session to stretch, release, and gently reawaken strength. A lovely reset for the new year!

Please bring your mat, ova ball, yoga blocks, and yoga strap 🙏
Message me if you have any questions.

18/01/2026

A gorgeous girls’ weekend away in beautiful Loch Tay ✨
Long walks, a few steady runs, amazing food and lots of laughter — just what my body & soul needed.

Feeling refreshed, recharged and excited for the workshop and bootcamp next weekend.
More details coming in the next few days! 🤍





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Edinburgh

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Monday 9am - 5pm
Tuesday 9am - 8:30pm
Wednesday 8am - 5pm
Thursday 8am - 7:30pm
Friday 8am - 5pm

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