Pilates Plus Physio

09/04/2026

Physio Tip of the Week 11: Prone Press-Up (mini cobra)

The Movement:
Prone spinal extension

How to Do It:
1. Lie prone with hands positioned under shoulders.
2. Gently press through the upper limbs to extend the thoracic and lumbar spine.
3. Keep pelvis and lower limbs relaxed against the floor.
4. Lower with control.
5. Increase the range as you feel able.

Physio Benefits:
• Encourages lumbar and thoracic extension.
• Helps counteract sustained flexion postures.
• Promotes load tolerance through the anterior spinal structures.

Common Mistakes:
• Forcing into end-range extension.
• Active glute gripping causing lumbar compression.
• Holding breath.

Why Do This?
Regular exposure to extension helps restore movement variability and may reduce discomfort associated with prolonged sitting.

02/04/2026

https://conta.cc/41aWl7y

Email from Pilates Plus by Tess Get fit with Pilates       Longer Days, Stronger You April is here and with it comes the opportunity to keep building on all your hard work! Easter break means there wi

01/04/2026

29/03/2026

First race of the running season and what a start the Kilmathon delivered everything 🌧️💨❄️

Brutal conditions with wind, rain, and freezing temperatures, but the energy and morale never dropped. Well done to everyone who showed up, pushed through, and kept smiling despite it all, that’s what it’s all about 👏 great fun to do with a beautiful bunch of determined ladies! 💕

And let’s be honest… the post-run coffee and hot shower have never felt so good ☕🔥

Huge well done to everyone involved -onwards and upwards for the season ahead.

25/03/2026

Physio Tip of the Week 11: Overhead Reach

The Movement:
Single-arm overhead reach (with support if required).

How to Do It:
1. Lift one arm overhead in a comfortable arc using weights as able.
2. Keep ribs relaxed and neck soft.
4. Lower slowly to start position.

Physio Benefits:
• Builds confidence overhead.
• Improves mobility.
• Encourages smooth shoulder coordination.

Common Mistakes:
• Leaning back excessively.
• Lifting shoulder towards ear.
• Forcing discomfort.

Why Do This?
Avoiding overhead movement can increase stiffness. Gentle exposure builds confidence and strength.

21/03/2026

Thank you so much to everyone who came along to this morning’s Physio-led Foundational Strengths Pilates workshop 🤍

So much precision, control, and core work! You all worked exceptionally hard. It was a tough one, but you absolutely rose to it 💪

Hopefully the chocolate tiffin and spring daffodils were a well-earned treat on this beautiful spring morning 🌼

Thank you again for bringing such great energy!

19/03/2026

Such a simple move but so effective - Physio Tip of the Week 10: Open Book Rotation

The Movement:
Side-lying thoracic rotation

How to Do It:
1. Lie on your side with knees bent/hips stacked.
2. Reach top arm forward.
3. Slowly open the arm across your body - you can add an arm circle for pecs release too.
4. Follow your hand with your eyes.

Physio Benefits:
• Improves upper back mobility.
• Reduces shoulder overload.
• Encourages smoother rotation.

Common Mistakes:
• Forcing the arm down.
• Letting knees roll back.
• Moving too quickly.

Why Do This?
Often it’s the upper back (thoracic spine) and not the shoulders that need more movement.

17/03/2026

Excited for my Pilates Foundations for Strength & Control workshop this Saturday (21st March) at the Old Schoolhouse (9–10:30am)!

A physio-led Pilates session using foam rollers, magic circles and weights to really fire up your core. Expect a mix of strength, balance, resistance and proprioceptive work—it’ll challenge you in all the right ways 💪

If you were hoping to come but didn’t manage to get a space this time, don’t worry—I’ll be looking to run another similar workshop in the not-too-distant future.

15/03/2026

Happy Mother’s Day to all my lovely clients who are mums, mums-to-be, or who are celebrating the women who’ve cared for and supported them. 💐💕

Between busy lives and looking after everyone else, I love that you still carve out time for yourselves in Pilates, yoga, barre or physio (even if it’s just for an hour of breathing, stretching and moving!).

I hope today includes a bit of appreciation, a bit of rest… and maybe even a gentle stretch. 🤍🩷🫶🏻😍

❤️

11/03/2026

If you’ve been to class you will have done a press-up plus, this is the prerequisite!

Physio Tip of the Week 9: Shoulder Blade Glide (Protraction & Retraction)

The Movement:
Scapular glide in standing or quadruped

How to Do It:
1. Keep arms straight.
2. Gently glide shoulder blades apart (round slightly).
3. Then draw them gently together.
4. No elbow bending — just shoulder blade movement.

Physio Benefits:
• Improves scapular control.
• Reduces shoulder stiffness.
• Enhances stability without over-bracing.

Common Mistakes:
• Bending elbows.
• Shrugging shoulders or doing cat/cow
• Moving too quickly.

Why Do This?
Shoulders rely on smooth shoulder blade movement. This restores control without creating tension.