Pilates Plus Physio

26/05/2026

When we do this in class we often pop the band around your feet. Rowing actions are great for countering pushing motions, it also works your core not just your upper limbs.

Physio Tip of the Week 17: Resistance Band Row

The Movement:
Horizontal pull pattern

How to Do It:

1. Hold a resistance band anchored in front.
2. Maintain upright posture.
3. Draw elbows back, gently retracting shoulder blades (think back and down).
4. Return slowly.

Physio Benefits:

* Strengthens upper back and posterior shoulder.
* Improves postural endurance.
* Balances pushing movements.

Common Mistakes:

* Shrugging shoulders.
* Leaning backwards.
* Snapping the band.

Why Do This?
Pulling strength is key for shoulder health and posture.

24/05/2026

What an amazing weekend at the EMF Marathon Festival! 🎉

Yesterday we completed the 2K, 5K and 10K PBs all round 👊 such a wonderful day and one very proud mum moment ❤️ Loved spending the morning down at the festival soaking up the atmosphere and all the fun.

Then today we smashed it again in the relay team! 🏃‍♀️🏃‍♂️ Such a brilliant atmosphere and so much fun from start to finish. And in the sun ☀️🥵

A weekend full of fun, laughter, achievements, and memories… and now time for a little celebratory drink 🍹

Hope everyone achieved what they hoped for at the EMF Festival, and I’m looking forward to seeing everyone back in class tomorrow. 🫶🏻💕🙌🏃🏼‍♀️

21/05/2026

Just 2 days to go until the Edinburgh Marathon Festival! 🏃‍♀️🏃‍♂️

We’re all very excited here to be involved with the 10K, 5K, 2K and even the Hairy Haggis Team Relay! 🙌

Final physio tips before race day:
✨ Prioritise sleep & hydration
✨ Fuel your body well
✨ Keep moving with light mobility work
✨ Don’t try anything new this week
✨ Trust the training you’ve already done

Most importantly - enjoy the experience and soak up the atmosphere! It’s so muh fun! 🤩

Good luck everyone… see you on the start line 🏃🏼🏃🏿‍♂️🏃🏼‍♀️💕👊

19/05/2026

You can literally do this move anywhere and squeeze it into your daily routine - park bench, kitchen work top, wall or steps!

Physio Tip of the Week 16: Incline Push Pattern (press-up).

The Movement:
Wall or countertop push-up (moving lower as you increase in strength and confidence).

How to Do It:

1. Place hands on a wall or stable surface.
2. Step feet back into a straight line.
3. Lower chest toward hands with control.
4. Press back to start.

Physio Benefits:

* Strengthens pectorals, triceps, and anterior shoulder musculature.
* Encourages trunk stability.
* Allows graded upper limb loading.

Common Mistakes:

* Sagging through the trunk.
* Flaring elbows excessively.
* Losing head and neck alignment.

Why Do This?
Push patterns are essential for daily function and upper body strength.

13/05/2026

This is a common fixture in classes such as Barre and outdoor fitness! Functional movement and great for hips and knees.

Physio Tip of the Week 15: Reverse Lunge (Step-Back Lunge)

The Movement:
Reverse lunge

How to Do It:

1. Stand tall, then step one leg backwards.
2. Lower into a lunge, keeping front knee aligned.
3. Push through the front foot to return to standing.
4. Alternate sides. (With or without weights)

Physio Benefits:

* Builds lower limb strength with reduced joint stress.
* Improves hip and knee control.
* Encourages balance and coordination.

Common Mistakes:

* Front knee collapsing inward.
* Leaning excessively forward.
* Rushing the movement.

Why Do This?
The reverse lunge is a joint-friendly way to build strength through range while improving control and stability.

12/05/2026

Great turnout for the first night of our 6-week physio-led outdoor Pilates block ☀️

So lovely to see a mix of familiar faces and some new ones joining us too. We were even lucky enough to get a bit of sunshine, which made the evening even better.

Tonight’s class had a real focus on gluts and core, plenty of hard work, lots of movement, and such a great energy from everyone there. A fantastic start to the block and really looking forward to the next few weeks. 🌱☺️💪

07/05/2026

Physio Tip of the Week 14: Supported Squat (Free Squat Pattern)

The Movement:
Supported squat (holding a chair or countertop)

How to Do It:

1. Stand with feet hip-width apart, lightly holding support, core engaged.
2. Sit hips back and bend knees into a squat.
3. Keep chest relaxed and weight evenly through feet.
4. Return to standing with control.

Physio Benefits:

* Strengthens quadriceps, gluteals, and calf complex.
* Encourages coordinated hip–knee movement.
* Builds confidence through range.

Common Mistakes:

* Knees collapsing medially.
* Heels lifting.
* Dropping quickly into the bottom position.

Why Do This?
A supported squat allows safe, controlled loading through range without relying on momentum or assistance.

05/05/2026

Only ONE week to go! ☀️💪

Outdoor physio-led Pilates fitness classes are back from next Tuesday 12th May at Meadowspot Park!

🕡 6:30–7:15pm
📅 6-week block

Expect strength, core, Tabata, intervals & compound movements using weights, bodyweight & bands. All designed to get you fit, strong, and summer-ready. 🙌

Spaces are limited - come and join me! 🌿

04/05/2026

https://conta.cc/4tfDnIz

Email from Pilates Plus by Tess Get fit with Pilates       Step Outside, Build Strength May is here and I’m so excited to be back outdoors for the Tuesday evening classes - longer days, fresh air, and

02/05/2026

The Edinburgh Marathon Festival is getting close, just 3 weeks to go! 🏃‍♀️🏃‍♂️

It’s amazing to see so many clients and friends taking part this year, whether you’re doing the 5K, 10K, Half Marathon or the Marathon itself. We as a family are getting involved again too - taking on the 10K, 5K, 2K and even the Hairy Haggis Team Relay! 🙌

My physio advice for you in these final few weeks is: don’t forget that race prep is about more than just running miles. Keep up your strength work, mobility, flexibility, and recovery so you arrive at the start line feeling strong and ready.

Pilates, yoga, and cross-training sessions can all help improve core strength, movement control, and reduce stiffness as race day approaches.

Wishing everyone training hard the very best of luck, it’s always such a brilliant day for participants and supporters alike. See you on the start line!

30/04/2026

Get your balance, mobility and obliques fired up with lateral bending.
Physio Tip of the Week 13: Lateral Flexion (Side Bend)

The Movement:
Standing lateral flexion

How to Do It:

1. Stand upright with arms relaxed.
2. Gently side bend through the spine, allowing one hand to slide down the leg - option to bring the other one overhead.
3. Keep movement in the frontal plane (don’t allow rotation).
4. Return to centre and repeat.

Physio Benefits:

* Encourages lateral flexion mobility.
* Addresses asymmetrical stiffness.
* Improves trunk control in the frontal plane.

Common Mistakes:

* Rotating or flexing forward instead of pure side bend.
* Collapsing through the chest.
* Forcing range.

Why Do This?
The spine requires movement in all planes. Lateral flexion is often underused but important for balanced mobility.