Pilates Movement Monday: Bicycle on the Shoulders The traditional Bicycle on the shoulders looks elegant until you try to keep everything lifted, steady, and calm. It challenges your strength through the centre and your control through the hips, and it becomes a lot more manageable when the breath leads the movement. You begin on your back and lift into a supported shoulder stand. Your hands support the pelvis so you stay high through the centre without dumping weight into th

Long walking stride by the lake showing greater hip extension that lengthens the psoas. How extending your walk and running will change your psoas use When you walk a bit longer or start adding short runs into your week, your psoas wakes up fast. It is one of those muscles that pretends to be quiet in class, then makes a scene the moment you take it outside. The change in demand is simple. Longer strides ask it to lengthen. Running asks it to lift. If your posture drifts, you

Older adult walking up concrete steps holding the rail to build steady leg strength. There is something simple about looking back at how people moved before gyms, trackers, and equipment. Strength came from daily life. People carried, climbed, squatted, reached, and walked because they had to. For older adults who want to feel stronger without complicated programmes, using ideas from ancestral living offers a clear and practical way to build strength that feels natural for th

Office stillness invites stiffness; small movement breaks bring posture, clarity, and calm back. You don’t need an hour to feel better. You need a minute and a bit of common sense. The body hates stillness. When you sit all day, the hip flexors shorten, the spine stiffens, and the brain dulls. Movement breaks restore circulation, wake up the nervous system, and remind your muscles what they’re paid to do. Think of these as movement snacks . Small, frequent, and satisfying. Wh

Joyful woman dancing in her living room with headphones, moving freely and smiling brightly. There’s a difference between discipline and...

Head upright, shoulders wide, tongue extended to show posture influencing tongue reach. Your tongue stops short when you stick it out....

Swan Dive on a fully inflated stability ball builds thoracic strength, control, and balance. The Pilates Swan Dive is a powerful...

Pilates group performing Elephant on the Reformer, lengthening hamstrings and strengthening core stability. The Pilates Elephant is a...

A woman’s reflection in a shard of mirror against sunlit textured wall. Perfection is a tidy picture. It looks neat on a screen or in a...

A close-up of an ice pack applied to an ankle to reduce pain. For years in Pilates and Fitness many of us were taught to manage sprains...

Woman performing a gentle Pilates side stretch to awaken her body on Wellness Wednesday. How you start your morning can set the tone for...

Focused and balanced, he holds a deep squat, raising one foot on a block to open the hips. If you want to improve your Pilates practice,...

Joyful senior performing a one-minute vigorous activity to support longevity and vitality. It’s easy to assume that improving health and...

Exploring the Peter Pan variation with asymmetrical legs in straps for control and grace. This week’s focus is a playful yet precise...

An open window with soft curtains frames a quiet summer landscape ready for reflection. August holds a quiet kind of magic. It is still...

A peaceful walk through a sunlit forest captures the essence of active recovery and calm. When we talk about fitness and training, many...

Back view showing optimal scapular alignment and soft V shoulder placement for stability without tension When we talk about shoulder...

Observing subtle imbalances helps us retrain movement patterns, not just strengthen muscles. When a client moves, what are you really...

Woman standing in perfect alignment, showcasing elegant Pilates posture and balanced body awareness. Today I want to bring us back to the...

Side Bend on the Reformer Short Box highlighting spinal mobility without shoulder loading. Side bending is often overlooked in Pilates...