pilates hampshire | Pilates with Priya

My back hurts…. what shall I do?

30 July, 2025 Priya Tew

Many people come to us for help with their back pains and find that Pilates really helps. The act of strengthening their core, working on their posture, learning about neutral pelvis and stretching does wonders.

So here is the question. “My back hurts should I come to class this week?”

It’s a tough one. Sometimes the answer will be to rest it, sometime you will be better mobilising it in a safe environment. Here are my thoughts:

Why does it hurt? What led to it hurting in the first place? Knowing that can be very helpful to firstly preventing it happening again, helping us work out how to help you strengthen it and it will give us an idea what has happened. If you were bending down to pick up something and it twinged, then we need to work on your technique of picking things up, include some squats and core work in your repertoire.

Is this a new issue or a recurrent one. Your previous history is a great indicator of whether you should rest or keep mobile. For example if you have had disc issues in the past and the pain feels similar then you don’t want to be coming to class.

How much does it hurt? If it is a more of a dull back ache then you should probably come and let the teacher know so they can give you exercises to help. If it is a throbbing pain that you are needing painkillers for then you should be going to the GP and resting.

When you are in a class our advice is always – If it hurts then tell the teacher and stop. Pilates should not cause proper, full on pain. Yes your core will ache, your back may feel stretched, your shoulder blades may pinch…. but it is not a “No pain, no gain” type of exercise.

We are always here to give extra tips or to chat through things. For more specific exercises you can use at home remember you can always use our DVD or book a one to one.

Align your weaknesses for better posture.

19 October, 2014 Priya Tew

Ever noticed what happens to your posture when you are tired? I definitely slump through my thoracic spine (upper back) and have tendency to round my shoulders. I have a large mirror on the wall in my room and sometimes at night I will catch a glimpse of my posture. If I’m tired out it’s not a pretty sight. Knowing what your bad habits are is key to improving your overall alignment. Bad posture will lead to pain, tightness and weakness. That niggling back pain, shoulder tension and neck ache…could well be due to your posture.

A couple of definitions:

Posture: the way in which your body is positioned when you are sitting or standing. Good posture require the least amount of muscle activity to keep an upright position.

Good Posture reduces stress and fatigue on the body so helps it work more effectively.

Alignment: the proper positioning or state of adjustment of parts (as of a mechanical or electronic device) in relation to each other i.e. the body constantly works to try and maintain neutral.

Alignment takes into account the forces on the body and looks at how the body should be.

I know from my bad habits that I need to remind myself throughout the day and when I am doing Pilates to check my shoulder alignment and pull up through my thoracic spine.

Top Tip: Work out your weaknesses so you can become stronger. Give yourself time to stretch and iron out thoses niggles. 2 examples that I often see:

1. Rounded shoulders: Work on lifting through the ribcage (but not sticking it out too far) and sliding the shoulder blades down in your spine. Use exercises like chicken wings and try lying on a roller to release.

2. Slumped and rounded lower back? Think about coming into neutral pelvis at certain points throughout the day. Try some pelvic tilts to find neutral and to strengthen the core.

Take a look at your feet.

23 September, 2014 Priya Tew

Your feet are complex things. There are 26 bones, 20 muscles and 33 joints in each foot. Yet we often neglect them and I’m not talking about painting your nails 😉 Our weight is carried through our feet, so really we need to turn our thinking upside down and put out feet first. For optimal all over body health our feet need to be loved and looked after. You guessed it, the walk you walk and stand can be connected to your back, so that back pain could be due to your feet.

Ideally our feet are designed to move like our hands and fingers. They are capable of similar movements. However from a young age we put our feet in socks and then in shoes. Imagine putting your hands in mittens all day, over time your body would adapt. Your fingers would not be exercised and would lose their dexterity, your forearms would adapt and compensate. The same happens to our feet, muscles in the feet become weak and underdeveloped, muscles such as the calf compensate and are overworked.

Stand up barefoot and take a look at your feet… aren’t they beautiful 😉

1. Do your feet match? We do lots of things that are one sided – car driving for example and this can lead to the muscles developing differently on one side.

2. Toes – are they scrunched up, pulled to one side or do you have bunions? All signs you need to correct the way you stand and walk.

2. Where do you feet point? Turned in, turned out or straight? One may be facing a different way to another. You want them to be facing forward, to move you forward with the leg muscles working in the correct manner. Walking from heel to toe is only possible to do correctly if your feet face forward.

3. Toes and Foot Alignment. Stand up with your foot against a straight edge such as a pilates mat. See whether is is sits flush with the edge, if it doesn’t move it until it does. That is how is should be!

Simple Exercises:

Start walking barefoot where possible – this means no shoes OR socks. This will allow your toes to spread and your feet to feel the floor.

Shake hands with your feet. To encourage your toes to stretch out and “breathe” slide your fingers between your toes. Gradually you can work your fingers further down. I know, I NEED a pedicure.

Use a tennis ball or spikey ball and roll it under your feet to massage them and stimulate them.

Try out toe socks… I’m loving these beauties for my Pilates right now:

More exercises and top tips coming up in the next blog post, a little foot series is on it’s way. So get bare footing!!

The Best Pilates Smoothie Recipe

6 September, 2014 Priya Tew

Sometimes it can be tricky to know what to eat before or after a Pilates class. If you class is close to a meal then you don’t want to have a full stomach in class. If you haven’t eaten for a while and know you need a snack then what do you have? No-one wants to hear tummy rumbles in your roll-ups and doing a teaser with a tummy full really isn’t pleasant!

So here is a great smoothie recipe for yoou that can be whizzed up in seconds and will sustain you through a class or help you replenish afterwards. The oats are slow release carbohydrates to give you energy that lasts and keep you fuller for longer. The milk provides protein and lactose sugars which is proven to be a great rehydration and refuelling substance. The fruit is packed with vitamins, minerals and antioxidants. Then the linseeds are optional, I like them as they provide omega 3’s which I am always looking for ways to include in my diet.

Banana and Blueberry Oaty Smoothie:

1 tbsp oats

1 medium banana

1 handful of blueberries

150 ml milk

1 tsp cinnamon

2 tsp linseeds

Place all the ingredients in a food processor or glass jug that you can use with a hand blender.

Pilates with Priya: banana and blueberry smoothie 2

Blend and pour into a glass.

Enjoy!

Pilates with Priya: banana and blueberry smoothie 3

How to deal with cramps

2 August, 2014 Priya Tew

Quite often in class people tell me that they have got cramp, usually in their feet or legs. It’s a common Pilates issue but one that can be avoided or worked on.

Cramps in your feet can be due to:

1. Dehydration. I find myself that if I have not drunk enough water before class I can get cramp. Make sure you stay well dehydrated and see if it makes a difference.

2. Your foot muscles are out of shape and are fatiguing. If you are not used to Pilates style exercises they can be hard work for your legs and feet. These exercises often work eccentrically, they focus on lengthening the muscles which cna lead to more cramping than concentric exercises that focus on shortening muscles.

3. Overly pointing and flexing the feet or pointing too much through your toes. When you point try not to fous on the toes but move through the ankle instead. Sound odd? Give it a go. Practise pointing and flexing in this way when sat at home.

4. Weak arches or fallen arches. Wearing high heels and standing for long periods of time can exacerbate this issue. Walking barefoot is great for strengthening your feet. Also you can do some simple foot strengthening exercises, these are described below.

Foot Strengthening Exercises:

Tennis Ball exercise: Stand with your foot over a tennis ball or spikey ball. Drape your toes over towards the floor and push your weight down through your foot. Repeat with the ball further back towards your heel.

Cherry Picking: Lie on your back in neutral with one leg up in the air, foot flexed towards the ceiling. Point the foot, now scrunch up the toes as if picking up a pen with them. Keep them scrunched for as long as possible whilst you draw the foot back to flexed. If you are pregnant try this one seated on the floor or on a chair/ball.

How to Exercise with Your Baby!

13 July, 2014 Priya Tew

Life changes dramatically after your have a baby. Everyone told me this before I had baby 1 but I didn’t really believe it until it happened. Suddenly I went from someone who could spend long periods of time in the gym and go for a run whenever I wanted… to someone who had a baby who fed for 14 hours a day, someone who was living off a few hours sleep, someone who had a small person dependant on them.

Yet I can tell you I still managed to fit in exercise. Even after baby 2 when I had even less sleep and even less time. I wouldn’t say I’m a fitness addict or a superstar mum. I’m just someone who knows that exercise: 1) Boosts my endorphin levels so makes me feel good, 2) Gives me more energy, 3) Helps me tone up and get back in shape.

This is how I fit exercise in…

Walks with the pram. With my first baby I regularly went out for an afternoon walk to help her sleep and to get myself some exercise and fresh air. With my second baby I combine with with a trip to the park to wear out the toddler!
Running with the pram. I did this alot with my first baby, she loved it and still does at 3 1/2 years “Mummy go faster”.

I went back to teaching my Step Aerobics and Pilates classes as soon as I could. Personally I needed this baby free time. If you can find a postnatal exercise class then go and do it.
Put the baby in a door bouncer or a bouncy chair, put on a postnatal fitness DVD and let them watch. I now do this with the baby watching and the toddler copying me.
Wear the baby in a sling and go walking, up hill or up and down the stairs is especially good.
Once the small ones are asleep have a set night you go out to exercise or do some exercise at home.
Exercise with other mummies – either in a class or go walking together.

I’ve even been know to teach and do Pilates classes with baby asleep in the sling…. but I wouldn’t recommend you try this out.

Try it out, I promise it will make you feel good 🙂

Foam Roller Exercises to release tension in neck and shoulders.

12 May, 2014 Priya Tew

I literally love rollers. They are so good for core workouts but also great for muscle and fascia release. If you don’t have one in your house you really need one.

If you sit for hours at a desk or feed and carry a baby then spend time hunched over playing on the floor and changing nappies then these exercises are going to make your shoulders sing with joy!

Pectoral Stretch

Lie on your side with your knees bent and the roller under your neck, both arms in front of you at chest height.

Engage your core, then as you breath out open the top arm in an arc, keeping the hips facing forward so you don’t roll back. Keep looking at your finger tips, breath in and hold the stretch. Now breath out and return to the starting position.

Shoulder Drops

Lie on top of the roller, with it going down the length of your spine. Ensure your neck is supported and the whole of your spine is on it. Bring your feet to hip distance apart and your pelvis into neutral. Now open your shoulder over the roller, think about hugging it with your shoulder blades.

Bring your arms up so your finger tips are towards the ceiling, as you breath out stretch up to the ceiling, release the shoulder blades back down to the roller, keeping your elbows straight. Think about releasing tension and dropping the shoulders back down with energy.

Chicken Wings

Stay lying on the roller with the pelvis in neutral and the shoulder blades hugging the roller. Keeping the core switched on, bring the arms up with finger tips towards the ceiling. As you breath out slide the elbows down towards the floor, feeling the shoulder blades being squeezed together. Breath in to bring the arms back up and repeat.

Double Arm Floats

Lying on the roller with the spine in neutral and the core engaged – bring the arms up to the ceiling once more. As you breath out take the arms towards your head, but not over your head. You want to bring your elbows to your ears, but not to go further than this or your shoulders will come out of the correct position. Keep your ribcage heavy and your lower back in neutral. Breath in to hold and breath out to return the arms to the starting position. Keep your focus on you shoulders and ribcage.

Curl up not Crunch Up.

13 February, 2014 Priya Tew

Curl ups or sit ups are a minefield. Personally I don’t think they are the worlds best exercise, there are far better exercises that you can do to work the abdominals and curl ups are pretty hard to perfect. However they are used in a lot of Pilates moves in conjunction with leg movements so it is good to get the technique correct.

Your upper abdominals should be used when you are doing anything in a curled up position in Pilates. To help you use these properly and not strain your neck you need to get the correct neck alignment. Start with a small chin nod, and then use your upper abs to curl up, never lead with your head or neck when curling up, instead think about leading from your breastbone with your head coming up second. Support your head in your hands with your elbows just in your line of vision. Always keep enough space for a small orange between your chin and your chest. You shouldn’t feel too much stress in your neck. It is certainly important to have a strong neck but not to the point of causing pain or any additional tension.

Instead of crunching the abdominals focus on lengthening through the spine and keeping the waist stretched out. You want to curl up growing taller and then release the spine one segment at a time back to the mat.

You can always modify those exercises by keeping your head resting on the mat. Another helpful prop for people who are prone to neck issues is to roll up a towel to recreate your cervical spine curve.

(Thanks to Jo Fleet for letting us use this photograph).

Bodyweight workouts and Pilates

1 February, 2014 Priya Tew

Bodyweight workouts are those that use your bodweight as the resistance and challenge instead of equipment. Think of lunges, squats, press up, planks. These types of exercises help you tone up and build muscle. Muscle increases the metabolic rate of the body so you burn more calories. The more muscle you have the more fat you can burn so the leaner you become!

Pilates is one of those types of exercises where we often use our own bodyweight as the resistance. This offers quite a few benefits:

1. You get to know your own body and get in tune with it.

2. You don’t need expensive equipment to do it at home.

3. Using your bodyweight has been shown to be an effective way to workout in a short period of time.

4. You can modify the exercises if you feel you are not strong enough whereas it can be harder to reduce the weight of some equipment.

Good Pilates exercises to do that use your bodyweight:

Planks: 1/2 planks, full planks, planks with leg lifts.

Press ups: against a wall, half or full.

Squats

Front leg Pull Back

Roll Ups

The hundred with pumping arms

Double leg stretch

Oyster

Next time you do Pilates think about how you are using your body as a weight/resistance and how you can work against the resistance to work even harder. Think about your arms/legs being heavy as you stretch them away or them being the weights.

Back to the Studio…What has Pilates taught you?

19 January, 2014 Priya Tew

It’s been 4 months since baby Judah arrived and the time has literally flown by. Our team of instructors have been amazing at covering classes and I’ve enjoyed every minute of spending time being a mummy. However I’ve also been itching to get back to the studio. What has amazed me has been the journey of working on my own body postnatally and seeing how much it needed strengthening. I’m not fully back to my usual strength yet but I’m certainly well on my way.

Weight wise I’m almost back to my pre-pregnancy weight. I’m back in my usual jeans, which are a little tight but are getting looser by the week and I’ve just got a bit of a muffin top left to shift 😉 however I see that as my breastfeeding stores.

I’m now back teaching 11 classes a week plus some one to one sessions and my dietitian work. So it’s go go go. However I’m extremely lucky to have amazing clients who know I have to work around my gorgeous baby. So he is sometimes in the studio with me and has even come in for a sneaky feed during a class.

Pilates for me has been amazing. It’s taught me body awareness which means throughout preganancy and now postnatally I am really trying hard to listen to it, work out what muscles are tights, which need stretching, which need working and when to stop. For example I know I had a slight gap between by tummy muscles after birth which I’ve been ultra aware of, I’ve also got a clicky hip and shoulders from the relaxin that is kicking around my system still. It’s also the ideal exercise for me to do in between feeds as it it can be done in small chunks of time, it corrects my posture and it relaxes me. What has Pilates taught you?

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