Physio Pilates Clinique

Discover the power of anatomical muscle slings!
Try these modifications to see and feel the difference they can make!
👀Keep an eye on my page for more on muscle slings!



Découvrez la magie des chaines musculaires!
Essayez ces modifications pour voir et ressentir la différence qu'elles peuvent faire!

👀Gardez un œil sur ma page pour en savoir plus sur les chaines musculaires!

The most amazing energising flow to combat the effects of your working week! Give me 10minutes of your time to open up your shoulders, hips and upper back... fire up your glutes and get your heart pumping a little bit!

Give it a go now or save it for later! :)

Planks are great exercises as they don't just target your abs, but work nearly all of the body's large muscle groups.

They are perfect for building in to other workouts and do have some great benefits. However simply working on increasing the amount of time that you can hold a plank won't do much more than improve your endurance to hold a static position and in the longterm it won't convert to much benefit in your training and performance unfortunately.

🌟Tomorrow I'll be posting a number of dynamic plank variations to truely challenge you in a much more functional and meaningful way! 🌟

In the meantime, whether doing a high plank / low plank or modified plank, follow these tips to avoid injury and get the most out of it!

✔️Make sure to focus on your form and keep your breathing controlled throughout!

✔️Ensure your core muscles and shoulders are engaged - think of drawing your ribs towards your hips whilst simultaneously lifting your breastbone away from the floor.

✔️Keep your bum in line with your body - imagine a straight line running from the crown of your head to your tailbone

✔️Keep your elbows slightly soft - this challenges the shoulder stability more and also protects your elbow joint

✖️ A common problem area can be compensatory recruitment of accessory mucsles around the neck which can leave you with neck and upper trap pain after your workout.
✔️Avoid this by thinking of a long lengthened neck - you may imagine gently holding a ripe peach 🍑under your chin to facilitate this.

Yesterday I released the beginner version of this dynamic mobility flow.

This advanced version is much more demanding on shoulder and core stability. It will mobilise the full spine, hip, hamstrings and calves, as well as getting the heart ♥️pumping!

Whilst this series was created for runners, this flow is for anyone who want to warm up🔥 or wake up!🌄

**Be careful if you have any injuries, consult your treating health professional if you have any concerns or doubts.




🇫🇷
Hier j'ai téléchargé la version débutante de ce "flow" dynamique mobilité

Cette version avancé est assez exigeant pour la stabilité des épaules et du tronc. Elle mobilisera toute la colonne vertébrale, les hanches, les ischio-jambiers et les mollets, et vous fera du cardio ♥️

Alors que cette série a été créée pour les coureurs, ce flow s'adresse à tous ceux qui veulent s'échauffer 🔥ou se réveiller!🌄

**Faites attention si vous avez des blessures, consultez votre professionnel de la santé si vous avez des doutes ou des inquiétudes.

Whilst this series was created for runners, this flow is for anyone who wants to warm up or wake up! ☺️

DYNAMIC MOBILITY BEGINNER: This flow will mobilise the full spine, hip, hamstrings and calves, as well as get some cardio going. Note I have uploaded this beginners version and also an advanced version. The advance flow for is quite demanding on shoulder and core stability.

We covered myofascial release of the gluteals/external hip rotation in part one of the series. It's great to go straight on to your mobility work directly after release to play with the new found range of motion!

**Be careful if you have any injuries, consult your treating health professional if you have any concerns or doubts.



🇫🇷
Alors que cette série a été créée pour les coureurs, ce flow s'adresse à tous ceux qui veulent s'échauffer ou se réveiller!

MOBILITE DYNAMIQUE DEBUTANT:
Ce mouvement mobilisera toute la colonne vertébrale, les hanches, les ischio-jambiers et les mollets, et vous fera du cardio du cardio. Notez que j'ai téléchargers des versions avancées et débutantes. Le mouvement avancé est assez exigeant pour la stabilité des épaules et du tronc.

Nous avons couvert la détente myofasciale des fessiers / rotation externe de la hanche dans la première partie de la série. C'est formidable de passer directement au dynamique mobilité directement après la libération pour jouer avec la nouvelle de mouvement trouvée!


**Faites attention si vous avez des blessures, consultez votre professionnel de la santé si vous avez des doutes ou des inquiétudes.

Pilates for runners - 3 part series.

STEP 1- Release

Runners you have got to see this!
Whether you are warming up before your run or want some exercises for prehabilitation and injury prevention, this series has it covered.

Today's video covers myofascial release with spikey balls (could also use tennis/lacross ball) placed to release the gluteals and other external rotators of the hips.
Movement options: 1) hip twists. 2) pelvic tilts. 3) hip circles.

🇫🇷 Coureurs vous devez voir ceci!
Que vous échaugffez Avant de partir courir ou vous souhaitez see exercices de prééducation et Dr prévention de blessures!

Aujourd'hui on regarde la détente myofasciale avec des balles de massage (balloon tennis/lacross marche aussi) placées pour libérer Les muscles fessiers et autres rotateurs externes de la hanche.

Options pour le mouvement: 1) rotations bilaterals des hanches. 2) inclinaisons pelviennes. 3) cercles de la hanche.