Pilates with Priya | Pilates with Priya

Pilates can work wonders for Pelvic Girdle Pain (SPD) – a testimonial.

28 April, 2015 Priya Tew

Here is an amazing testimonial from a lady who is now not just a client but also I now consider a friend. When Louise first came to me I really wasn’t too sure if I was going to be able to be of much help. I had to think creatively to come up with solutions for exercises she was able to do and over time I watched her get stronger, more confident and have less pain. This shows me how if you trust the science, assess the body in front of you and adapt accordingly it really can work wonders!

When I came to Priya, I was in already in a bad way and suffering with a lot of pelvis & hip pain and unable to do very much activities at all. I was also on crutches.

However, Priya was amazing, she assessed me and tailored a plan that was completely individual to me and my limitations with SPD. To my amazement, even after just a few sessions with Pirya, I noticed an improvement in my pain levels and had improved mobility. I continued to attend pilates sessions with Priya and used the moves learnt in my sessions everyday at home. I was unable to do very long but even just 10-15 minutes a day really helped. I was able to attend classes up until 7 months, & continued at home until almost the end of my pregnancy. This was a vast improvement on my first pregnancy, & although I was still in pain, this time I could keep moving and was able to reduce the amount of pain relief I needed to take.

Post pregnancy i found that the pilates i had done pre birth had made a massive difference to how quickly I recovered from the spd post pregnancy. In my first pregnancy it took me almost two years to fully recover from the spd. However, this time I asked Priya to recommend some pilates exercises I could do from day 1 post pregnancy. She gave me three simple exercises which I did everyday for the first 12 weeks & they made an enormous difference to my recovery post pregnancy.

At 12 weeks I went back to pilates and was amazed by how much I had already improved from when i was pregnant. I have continued to attend pilates twice a week with Pirya, and I contine to me amazed by what my body can do considering how much pain I was in a mere 7 months ago when my daughter was born.

For me attending pilates with Priya whilst I was pregnant and had spd was by far the best thing I did. It helped enormously with my pain and mobility and Priya was and continues to be amazing in understanding my body and individual needs. My SPD was extremely severe and I was previously told it was too bad to be able to attend a normal antenatal class, therefore, I was really worried that doing any pilates would really hurt and make the SPD worse. However, Priya introduced me to very simple and gentle moves, which at first I thought were so basic they couldn’t help. However, I couldn’t believe how much they did help and i would really recommend to anyone suffering with the SPD to try doing pilates.

I came to Priya for Pilates back in January 2014, 3 months pregnant and already really suffering with pain from SPD. In my first pregnancy the SPD became so bad that I ended up having to use a wheelchair as I couldn’t walk without pain. Therefore, I was determined to try and prevent the same thing happening in my second pregnancy and a friend had told me how good Priya was, specifically in using pilates to help alleviate pain associated with spd.

The Top 5 Exercises for a Saggy Bum!

26 April, 2015 Priya Tew

I’ve fast becoming a bit of a glut fan. If you don’t what I’m talking about then you probably are not in one of my classes, as I talk about these a lot. The gluts are the bum muscles, pretty big global muscles which if they are not functioning properly can lead to a lot of problems. There are 3 gluteal muscle: Gluteus Maximum, Gluteus Medius and Gluteus Minimus. Pretty good names 😉

As you can probably guess, Gluteus Maximum is the biggest of the 3 and it’s one of the strongest muscles in the body, well it is meant to be. When you think of the bum muscles, it is usually this one you have in mind. It works to extend the hip, so you can move your leg backwards and out to the side. It also rotates the hip and extends the trunk.

Gluteus Maximus Muscle. © Sasham | Dreamstime.com - Exercising. Foot Moves Back To The Lower Block Photo — Gluteus Maximus Muscle.
© Sasham | Dreamstime.com – Exercising. Foot Moves Back To The Lower Block Photo

Gluteus Medius runs higher up towards the pelvis and out towards the side of the thigh. It helps extend the leg sideways and rotates it in and out. Glutus Minimus is the smallest of the 3 and it works with Gluteus Medius.

Glut Minimus Muscle © Sasham | Dreamstime.com – Exercising. Foot Moves Back To The Lower Block Photo

If these muscles are weak you may:

1. Have a saggy bum.

2. Have an abnormal walking gait and not optimal balance.

3. Struggle getting up from seated or from a squatting position.

4. Have lower back pain.

How can these muscles become weak? It’s often from postural issues and day to day activites. Sitting is a primary problem. You are not using your gluts when seated and your hip flexors become tight which stops the gluts from working. Other reasons can be having too strong quads from training and lordosis – a curve in the lower back which can lead to the bum sticking out. Common in pregnancy.

Top Exercises to help:

1. Squats done correctly. Try using a ball between your back and the wall.

2. Shoulder Bridge, add a knee fold in if you are strong enough. Make sure you tilt the pelvis and then squeeze the gluts so you are not just using your lower back.

3. Oyster/Clam. This works Gluteus Medius. Add a leg extension in if you are ready for the next level.

4. Plies. Squeeze in your bum and thighs as you come up to the top of the move.

5. Lying glut extension. Lie on your tummy, engage the core, let the pelvis drop into the mat and you should feel the gluts engage. Lengthen the legs and lift them off the ground, one at a time. You should be squeezing in the gluts as you lift and not feeling a pull in the lower back.

There are so many variations on all of these exercises, make sure you can master the technique and feel the gluts working properly before adding in too much fancy stuff 😉

Keep It Simple, Simples.

Pilates with Balls! A free workout Video.

19 April, 2015 Priya Tew

Using Pilates small equipment can add variety and an extra challenge to your workouts. Here I use the Pilates soft ball and some weighted balls. However you can do the whole thing with no equipment, or use hand weights to replace the weighted balls.

The soft Pilates ball is only half inflated and you place it under your sacrum/SI joint (big bony part at the base of your spine). You could use a foam roller in it’s place or just come to the mat.

If you want to buy any of the equipment featured we sell it all through the studio 🙂

Please like the video on You tube and subscribe to the channel to get more!

https://youtu.be/uwEbJGOGXqY

Rotator Cuff Injuries

15 April, 2015 Priya Tew

Do you get pain when you lift your arm to the side? Or pain when rotating the arm so the palm faces to the ceiling? How about pain when taking the arm behind your back. If so you may have a rotator cuff issue. The great news is Pilates can help 🙂

The rotator cuff comprises of 4 muscles that go from the scapula to the humerus. These 4 muscles are the subscapularis, the supraspinatus, the infraspinatus and the teres minor.

The muscles work to lift the arm out to the side (abduct) and to stabilise the humeral head when the arm is abducted. They also have a role in keeping the head of the humerus in the correct position so prevent your shoulders from rounding. So if you have rounded shoulders your rotator cuff probably needs strengthening!

Movements that involve the rotator cuff muscles are brushing the back of your hair, back handed racket sports, overarm throwing and reaching behind ie, into your back pocket, or in my case I’m often reaching behind into a child’s car seat to pass something, or pick something off the car floor!

How to help rotator cuff issues:

Work in a pain free range – make your movements smaller so it does not hurt! Pain is a signal from the body that you need to stop and continuing can make it worse.

Quality of movement – think about how your shoulder blade is working. How does it feel, sound and look. Get it checked out by your GP, physio or Pilates instructor if you are not sure.

Slow down the speed of exercises to get the movements right and stay connected so you are thinking about the movement the whole time.

Exercises to strengthen:

Dumb waiter:

Floating arms to side:

Pilates with Priya: Floating Arm Start — Start in a neutral alignment, shoulder blades down in the back, core engaged, palms face in.

Pilates with Priya: Floating Arm Middle — As you breath out lift the arm with it passing out to the side of your body, coming in an arc to the ceiling. Keep the shoulder blade in position the whole time.

Pilates with Priya: Floating Arm End — Your end position. Now breath in and lower the arm back down.

Single chicken wing:

Pilates with Priya: Chicken Wing from Back — Start with the arm lifted to ceiling, shoulder blade down in the back. As you breath out bend the elbow letting the shoulder blade slide down in your back. Breath in to return to the start.

Core Blast Video

6 April, 2015 Priya Tew

Doing Pilates once a week is awesome. But you know what is even better? Doing Pilates inbetween your weekly classes 😉 You could take up an extra class or you could do some at home. If you already have my amazing DVD (I’m that modest) but find you can remember the moves from class later in the week then have no fear. I am working on bringing you regular videos using the moves we have worked on in classes.

Here is the first one…

We recently used a series of moves that originated from a double knee fold. It went down well in class and people fed back that they were feeling it a few days later. So I’ve filmed part of that class.

https://youtu.be/69rQDH8Yn5A

If you like it:

1. PLEASE let me know – you can like the video on Youtube or write a comment on this post or on the Youtube Video. If I know you like it I will do more!

2. PLEASE share it around. Share the Pilates love people 🙂

3. SUBSCRIBE to my YouTube Channel so you get to see all the videos.

Now go do it.

Top 5 Pilates Books.

3 April, 2015 Priya Tew

I’ll be honest. If someone tesll me that they have been learning Pilates from a book I inwardly cringe. Personally I feel that you can only get a proper understanding of Pilates from attending a class with a good teacher. One who will correct your technique, be hands on with you if needed and who takes the time to understand you and your body. Where books can be useful if for home practice or for learning more about how and why exercises work. It’s still not as a good as a class where a teacher can eyeball you… but it’s definitely a good idea to try and do some Pilates practice between classes if you can. So here are my top 5 Pilates books: 1. A Pilates Primer: Return to life through Contrology and your health by Joseph Pilates – this has the original exercises in that Joseph Pilates designed as a home workout. However please do not use this as your home workout, we modify these exercises now! It is a good read to learn how Pilates started, for those interested in Mr Pilates himself. For home workouts, I find The Body Control Books are all pretty good options, with clear instructions and good tips on technique. 2. The Complete Classic Pilates Method by Lynne Robinson. A good starter book to have. 3. The Pilates Bible: The Most Comprehensive and Accessible Guide to Pilates Ever by Lynne Robinson. This has so many exercises in it that you are bound to find ones you recognise. Pick the ones you know help your body and that you need to work on. 4. Pilates: Simple Routines for Home, Work and Travel by Alan Herdman This has some nice stretches you can use in the morning and a good section with exercises you can do at work which I like. 5. Pilates for Life by Darcey Bussell. Split into sections making it easy to follow. You probably won’t end up looking like Darcey but you can imagine 😉

New Pilates in Southampton! The BARN studio is OPEN.

24 March, 2015 Priya Tew

The studio is OPEN! WHOOOOOOOP!

Oh my goodness it’s been an exciting week – and it’s only Tuesday! Yesterday we opened the studio doors for the first time. Cue squeals, jumping for joy and a victory dance from Priya. James was a little more reserved, thank goodness as that evens us out 😉

The feedback so far has been excellent. Comments include finding the new studio very peaceful, relaxing, how nice the floor feels, liking the beams and loving the fairy lights! The new mirrors may seem a little daunting at first but you really will get used to them and they will help you. Already in one class Lucy commented on how she could whether she was sitting up straight enough or not.

Pilates with Priya: first class in the new studio — The first class in full swing.

Personally I felt that I was teaching in someone else’s studio, it is all so amazing that I can’t believe this space is ours.

Pilates with Priya: the BARN studio — Love, love, love the fairy lights.

We will now be holding the majority of classes in the Barn Studio. A few will continue to be in the home studio – these include Post-natal and the Wed 6.15pm. All classes in the Barn Studio will accommodate 8 people and we are putting on new classes:

Thurs 11am Pilates

Sun 9.15am Pilates

Wed 10am Toddler ballet (from 18 months to preschool)

Wed 3.45pm Pre- Primary Ballet (reception and year 1)

Please bear with us as we put on the finishing touches and do give us your feedback. This space is for YOU. So WELCOME!

Pilates with Priya - 1/2 roll back with rotation — WELCOME TO THE BARN STUDIO

MASSIVE THANKS to ANDY who did all the hard work on this project and was amazing throughout.

Squat & Scapular Squeeze: a perfect combo for working the upper and lower body.

7 March, 2015 Priya Tew

Squats Rock. Period. One of the best exercises if you are pregnant or postnatal. They strengthen your legs, bum, thighs, work your pelvic floor and your core. Just to add in a bit extra I’ve used a resisitance band to work the upper back too. A fabulous all-rounder of an exercise.

If you aren’t pregnant/postnatal this is ALSO a fabulous exercise. Try it out and let me know how you find it.

http://youtu.be/qaI6u-iYYzo

The best Pilates leggings?

1 March, 2015 Priya Tew

Decent clothing for Pilates is a must for me. There are days I am teaching all day and days when I’m in my Pilates apparel all day between classes, the school run and meetings. So not only does it need to be functional but it need to look good and wash well too. Here are the gorgeous tops I was sent, pink is not normally my favourite colour but I’m loving this particular pink top.

My latest favourite items are the leggings I was also sent from Helly Hansen. They wash well, they fit like a glove, they are thick enough for Pilates (a see-through bum is not a good look) and they feel very nice, so nice that I’ve had people stroking my legs 😉 I’ve worn and washed them a few times now and they are still looking as good as new. I’ve had several compliments on them too so I reckon they look pretty good on 😉

I was invited to a Helly Hansen event recently but was unable to make it, so they kindly sent me some free kit to try out. I’m now definitely a fan.

I have a fair few pairs of black Pilates trousers in my life. Some end up attracting fluff too easily, some don’t wash well and some don’t fit as well as I would like. So thankyou Helly Hansen for creating the almost-perfect pair of leggings for Pilates. Now all I need is a pair that are child-friendly and repel sticky finger prints!!

Dislcaimer: I was sent these clothes free of charge, all views are my own and I was not paid financially for this post.

Help! My back hurts

20 February, 2015 Priya Tew

Lower back pain is one of the top reasons people come to us. It is such a common complaint that I almost expect people to mention it and tend to ask if it is not mentioned on our induction form.

The top 3 reasons I see lower back pain:

1. Being too sedentary and sitting down too long each day.

2. Carrying small children and incorrect lifting techniques.

4. An injury or fall.

We therefore often get messages from people saying their back is playing up, they feel like they have overused it or it is aching – so they will give Pilates a miss. Which almost makes sense. Almost.

Here are my thoughts on what to do if your back is aching. Think through what you have been doing and see if you can find the cause of the pain. Have you been sitting for longer than usual, for example on a long car journey? Have you been decorating, gardening or lifting heavy objects? Have you been doing a different form of activity? Did you sleep on a different bed or in an unusual position? If the answer is yes then the pain is likely to be muscular and Pilates can actually help. Strengthening your core will help prevent further damage to your back plus mobilising the spine can help stretch it out and release tight muscles.

To help muscular back aches:

1. Keep mobilising and moving it. Sitting or lying still for too long will cause it to stiffen up.

2. Take some painkillers.

3. Come to Pilates but work at a lower level and one that does not cause you pain, make sure you tell your instructor wat has happened.

4. Soak in a hot bath.

5. See your GP/Physio if it gets worse.

Tag: Pilates with Priya