AJT Sports Therapy and Pilates Clinic

AJT Sports Therapy and Pilates Clinic Proactive healthcare clinic. Pain and injury management. Specialist in the rehabilitation of musculoskeletal complaints & injuries. APPI Pilates instructor.

Clinic in the Whitby Club, supporting patients with both sporting and non-sporting injuries, joint conditions, muscular aches and pains. APPI Modified Pilates. Exercise Prescription. Advanced Sports Kinesiology, Running Assessments and Gait Re-education, Massage, Functional Movement correction. Orthopaedic Dry Needling

What an amazing week of Pilates!! This week we worked through different levels of moves in the “Rotary Stability” series...
12/09/2025

What an amazing week of Pilates!!

This week we worked through different levels of moves in the “Rotary Stability” series, with loads of lush planks finishing each session off! It has been a full on week and such a privilege to work with amazingly committed crews - I’m so lucky!

Rotary Stabilisation moves include:

“Side kick” - this is a Pilates favourite to engage the lateral sling, in particular, gluteus medius, important for rotary pelvic control and lower limb alignment. The side lying position is challenging due to the reduced base of support, so trunk musculature will also be engaged especially as balance is challenged by the leverage of the moving leg.

“Hip Twist” - this is a challenging movement and is indicated in the retraining of rotary lumbopelvic stability and groin rehabilitation. The anterior oblique sling, comprised of the external oblique and contralateral adductors is the focus - try doing this with a soft Pilates ball under the pelvis to really challenge the obliques!

In October I have a few spaces opening up on Friday morning at 9.30am and also 2 spaces on the Thursday 6pm class, so message for more information!
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Who knew there were so many bones in the hand?! I love this simple picture (pic courtesy of Medinaz) highlighting the ha...
09/09/2025

Who knew there were so many bones in the hand?! I love this simple picture (pic courtesy of Medinaz) highlighting the hand structure.

Hand/wrist rehabilitation is common in clinic, so knowing anatomy is pretty critical! From fractures, dislocations to RSI complaints the hand and wrist can present some challenging cases when we use them so much!

Here’s one for your pub quiz….Do you know what the anatomical s***fbox is?….The anatomical s***fbox (also known as the radial fossa), is a triangular depression found on the lateral aspect of the dorsum of the hand. It is located at the level of the carpal bones, and best seen when the thumb is extended.

In the past, this depression was used to hold s***f (to***co) before inhaling up the nose – hence it was given the name ‘s***fbox’.

The scaphoid bone is at the floor of the s***fbox and is the most commonly fractured bone in the wrist - they usually occur on an outstretched arm/hand. Sometimes misdiagnosed as wrist sprains they do warrant an XRay if the subjective and objectives assessments raise any flags.

💪THE POWER OF CLINICAL PILATES!! 💪I explain to my crews that Pilates creates a solid core framework, good movement patte...
05/09/2025

💪THE POWER OF CLINICAL PILATES!! 💪

I explain to my crews that Pilates creates a solid core framework, good movement pattern, mobility, controlled breath work, balance and co-ordination skills, which compliment not only daily life requirements but act as a framework to support other sports. As you know, I love running and am a massive advocate of lifting heavy - strength training is vital, and Pilates creates the foundational support to enable us to do this - so it’s not about doing one or the other! Pilates compliments weight lifting and running alike.

Clinical Pilates is used in orthopaedic settings and I benefited from training with the Australian Physiotherapy Pilates Institute (APPI) who is a world leader in training Clinical Pilates - I celebrate 12 years of teaching!

APPI highlight that Pilates offers benefits such as improved posture, balance, increased muscle tone, strength, enhanced joint mobility and flexibility, and reduced stress and pain. It’s an evidence based method that focuses on functional movements for everyday life and is highly effective for rehabilitation, injury prevention, and general fitness, making it suitable for a wide range of ages and abilities.

They state that the key benefits of Clinical Pilates are:

▫️Improved Posture and Movement
▫️Stronger Core and Muscles
▫️Enhanced Flexibility and Mobility
▫️Reduced Pain and Tension
▫️Injury Prevention & Rehabilitation

What Makes APPI Pilates Unique:

▫️Evidence-Based Approach:
Exercises are designed based on the latest clinical research to ensure safety and effectiveness. 

▫️Focus on Functional Movement:
The method trains movements that improve daily life activities, leading to better long-term mobility and quality of life. 

▫️Adaptable for All Levels:
Movements can be modified to suit different abilities, making it ideal for general fitness enthusiasts, athletes, seniors, and those with musculoskeletal conditions.

▫️Clinical Reasoning:
APPI provides a structure for clinical reasoning rather than a fixed routine, allowing instructors to tailor exercises to individual needs and conditions. 

GOTTA LOVE PILATES!!

💤 GETTING GOOD SLEEP? 💤 We always think that we’re getting good sleep if we get 7 hours, but we don’t focus on the quali...
31/08/2025

💤 GETTING GOOD SLEEP? 💤

We always think that we’re getting good sleep if we get 7 hours, but we don’t focus on the quality of our sleep and the issues of what poor sleep contributes to. Poor sleep has a massive bearing on our health, relationships and general well being.

Today’s Sunday Stroll Podcast was a fab little gem by Dr Rangan and was only 48 mins long, all about sleep - it’s worth a listen!

The average cycle of sleep is around 90-110 mins with adults getting 7-9 hours as the ideal . We get our deepest sleep in the 1st half of the night which is super important as this is when the growth hormone (for tissue healing) is released, being the NON-REM phase. The REM phase is still as important though, for cognitive tasks and counts for about 25% of your sleep time, when our dreams occur - if you don’t get enough sleep then you’re generally cutting off the amount of REM sleep you get.

Heard of “chronotypes”? We’ve all got one and they which influence whether we’re a night owl or an early bird - most of us can identify with a specific sleep type or chronotype, even if we’ve never called it that - better at running in the morning or evening? Well there you go!

Broken down into 4 cats, our chronotypes tell us when to sleep, based on our internal clocks - so it’s about biology! Forcing sleep if you’re naturally a night owl is a hard job and so going to bed when you’re not tired is a a little counterproductive - unfortunately this chronotype doesn’t sit with our “normal” 9-5 life styles!

Our technology reliance has a big impact on our “Circadian rhythm” which are physical, mental, and behavioral changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark and affect most living things - blue light has a big impact on it, and thus sleep, so the more “light history” will lessen the impact from electronic devices. Your light history is improved by being outside in the morning.

Dr Rangan’s podcast is worth a listen and delves into alcohol, caffeine and screen time in a short Podcast - definitely worth 48 mins of your time!

https://youtu.be/NdurLcU55YY?si=e_coq-YhafbpN88Q
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Getting lost in the research and feeling that the brain fog is creating a woman that you don’t recognise?There is so mu...
24/08/2025

Getting lost in the research and feeling that the brain fog is creating a woman that you don’t recognise?

There is so much stuff online and there’s loads of “experts” out there right now, but let’s keep this really simple and really real….navigating through the menopause can be a hot mess and before we know it we’ve got a pill box of all of the supplements our mates use, we’re doing 70 HIIT sessions a week and still feel the size of a house and a miserable cow too….yep its tough.

So let’s make this simple and break it down! Let’s talk cortisol, frozen shoulders, weight gain, systemic inflammation and loss of libido in a safe environment.

As a 54 year old woman I can comfortably share that I “have the tshirt” so my experience is real, but more importantly my focus in my clinic is always being research evidence based, so we’ll go through the research but in a super simple way!

Here’s the finer detail of the 2 hour workshop!

🙋‍♀️40 mins presentation with Prosecco taking you through the latest research.

🙋‍♀️10 mins of Q&As and a whole lot of over-sharing!

🙋‍♀️40 mins home strength session with a follow up handout as a reminder….as of course you’ll have forgotten it by the time you leave!

🙋‍♀️20 mins of a daily mobility and stretching routine

🙋‍♀️10 mins mindfulness

I am so proud of the work I’ve done to create this workshop for our local wonderful women.

Date will be released in the next few weeks so keep your eyes peeled, there’s only space for 14!!
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Address

Whitby Sports And Social Club, Dunkirk Lane
Ellesmere Port
CH656QF

Opening Hours

Monday 9am - 2:30pm
Tuesday 12pm - 6pm
Thursday 12pm - 6pm
6pm - 9:15pm
Friday 9am - 11:30am
11:45am - 6pm

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