Edinburgh-based experienced teacher of mat- and reformer-based Pilates. Classes for osteoporosis. www.fuschiapilates.co.uk
www.pilatesforosteoporosis.co.uk
I teach Pilates classes in person and on line in a variety of locations across Edinburgh and have opened my own studio at New Swanston for 1:1 for mat-based therapy classes using a range of different equipment, including pilates toning rings, stability rollers, flexi-bands, weights and chi balls. Classes are also available using the Pilates Reformer, Pilates Chair and sone corrector which compleme
21/08/2026
Can you manage or improve your bone health holistically?
https://www.pilatesforosteoporosis.co.uk/bone-health-resistance-exercise-weight-bearing-nutrition-sleep-health-stress-management-social-friendships-meet-ups/
13/08/2026
Stronger Muscles, Stronger Bones 🦴
Keep the strength work going using weights of different intensities.
We can lose our ability to maintain our strength and muscle mass if we don’t practice regularly.
Here is a short moderately paced video workout for arms and shoulders.
You can work up to doing 2-3 sets of 8-10 reps for each exercise.
You will find you can go heavier or lighter according to the exercise.
https://youtu.be/gBPFIhZEAr0
Now almost 14 days post recovery following a lateral ankle sprain resulting in torn ligaments.
Still a bit tender putting weight through my affected foot so being a little protective.
Moves:
Tracing the alphabet
1.Heel raises into foot pedals
2.Pivot step -work in progress!
3.Zig Zags
4.Small jumps over a band - 5.forward and side to side
6.Skating from side to side
7.High knee lunges - 3 planes
Small progressions with time !
26/07/2026
Journey to recovery!
You definitely realise how important your 🦶 are when you suffer an injury- in my case , a grade 2 ligament sprain ( L ankle) resulting from a fall when coming down Calton Hill 7 days ago.
Here is my journey to 70% recovery over this week.
1. Lateral ankle sprain
2. Elevate & Ice ( days 1-4)
3. Exercise : flex, point and circle
4. Dorsiflexion, knee over toes,
big toe and little toe
5 . Single leg balance - with
chair support
It’s important not to ‘push it’ ( hard for me!) as I discovered you need to rest and elevate each day between moving about the house, garden , then taking short walks to the local supermarket and the dog 🐕 to the local Green .
Driving an automatic helps as you don’t use your left 🦶!
Grade 1 - minor tear of ligament
Grade 2 - bigger stretch/ tears
Grade 3 - complete disruption and rupture
It can take a few weeks to recover from a soft tissue injury depending on the extent of the injury and the level of fitness you have.
Posture Matters !
Here is a generic 15 minute clip to help maintain and strengthen your upper body posture without getting down on to the mat.
You need a chair, resistance band, mini loop band and a bit of wall space.
Oh and also a block (or hard backed book)
Reformer with weights
Loaded strength using dumbbells with the spring resistance from the Reformer.
Muscles pull on bones to stimulate bone metabolism- the building up of new bone cells and breaking down of old bone cells.
Finding and maintaining this fine balance post menopause is what I am aiming to do holistically with exercise, nutrition, sleep and healthy stress!
Currently I am not on bone meds for osteoporosis. Instead, managing, protecting and stabilising the bone density I have, is what I aim to do. However for many, it is important they do receive the correct bone medication.
Can we when we practice our strength exercise aim for the best postural alignment to support the aging process?
18/06/2026
Are you treating your feet 👣 well?
Our feet are often an overlooked part of our body yet almost everything we do engages our feet from walking, running, playing tennis, golf etc
Sometimes it is only when our feet feel sore that we realise how important they are in terms of our posture, alignment and general fitness .
In our Pilates classes we focus on the feet as our foundation in standing and moving well.
There are exercises we do in class to work the intrinsic foot muscles. Prior to this we may start with foot rolling using one spiky ball.
Roll up and down from
1. The centre of your heel to toes
2. Outside heel to little toe
3. Inside heel to little toe
Place the ball of your foot ( heel down on floor) over the spiky ball, scrunch, lift and spread your toes.
Now step the other foot forward slightly in front and stand tall.
What do you feel and notice ?
( if you don’t have a spiky ball try using a tennis 🎾 but be fairly gentle)
Foot rolling can also be done seated.
06/06/2026
The most Wuthering Heights day ever !
Challenge your balance and confidence as you walk tall in this heel toe tight rope walk Pentland Community Centre
14/05/2026
Cava Pilates on our Ibiza retreat today with Blossbody today !
| Monday | 9am - 12pm |
| Tuesday | 6pm - 9pm |
| Wednesday | 9am - 5pm |
| Thursday | 6pm - 9pm |
| Friday | 1pm - 5pm |
| Saturday | 9am - 12pm |