Core Healthy

22/10/2026

Hip mobility and strength play an important role in preventing back injuries and maintaining healthy movement. When the hips are stiff or restricted, the lower back often compensates by moving more than necessary, increasing stress on the muscles and joints. Poor hip strength, particularly in the gluteal muscles, can also affect pelvic stability and movement control, placing extra strain on the hips and surrounding tendons. Over time, this may contribute to tendinitis or bursitis, especially when combined with repetitive loading. Improving hip mobility and strength helps distribute forces more effectively, support better posture, improve movement mechanics and reduce the risk of injury.

Here are some of the ways we have been strengthening our glutes in class this week. Pop along if you want to join us

07/10/2026

01/10/2026

When we think about flexibility, stretching often gets all the attention. But our tendons — the strong bands of connective tissue that attach muscles to bones — also need load and strength to stay healthy.

As we age, tendons naturally become less resilient and their ability to adapt to loading can decrease. This doesn’t mean that getting older inevitably causes tendon problems, but it does mean that maintaining strength becomes increasingly important.

This is one reason we commonly see problems such as Achilles tendinopathy, patellar tendon problems, gluteal tendinopathy around the hip, rotator-cuff-related shoulder pain and tennis elbow in adults. These conditions have many contributing factors, but a mismatch between the load a tendon is asked to handle and its current capacity is an important one.

And tendon-related problems aren’t just an issue for older adults. Growing children and teenagers can experience conditions such as Osgood-Schlatter disease, around the attachment of the patellar tendon below the knee, and Sever’s disease, affecting the Achilles attachment at the heel. During growth spurts, bones can change rapidly while muscles and tendons are adapting to those changes.

So let’s not focus only on how far we can stretch. Let’s focus on how strong and capable are muscles and tendons can become.

Every controlled squat, lunge, balance challenge or pilates exercise, is an opportunity to build capacity. We can gradually teach our muscles and tendons to tolerate more, move better and support us through everyday life.

Don’t just chase more flexibility. Build strength for the movement you love, and give your body the confidence to keep moving well for years to come.

Want to find out more? Pop along to a class. We’d love to see you!

13/08/2026

Mon 8am yoga
Mon 9am yoga
Mon 10am pilates
Mon 11am seniors
Mon 6pm men’s
Mon 7pm men’s
Tue 9am yoga
Tue 10am pilates
Tue 6pm pilates
Tue 7pm yoga
Wed 9am yoga
Wed 10am pilates
Wed 6.30pm men’s
Thu 9am yoga
Thu 6pm pilates
Fri 8am yoga
Fri 9am yoga
Fri 10am pilates
Fri 11am senior’s
Sat 10am pilates
Sun 10am yoga. Booking corehealthy.ie
Move better. Eat better. Feel better

08/07/2026

Our toes and ankles are the foundation of every movement we make. When they are strong and mobile, they improve balance, stability, posture, and overall movement quality while helping to reduce the risk of aches and injuries. Healthy toe mobility allows the foot to absorb and transfer force efficiently during walking, while good ankle mobility supports proper movement at the knees and hips, reducing unnecessary strain throughout the body from plantar fasciitis to back and even neck pain

Strong, mobile feet also enhance proprioception—your body’s awareness of where it is in space—which is essential for balance, coordination, and fall prevention. Modern footwear and long hours of sitting can leave these joints stiff and underused. In our pilates and yoga classes this week, we’ll explore simple, effective exercises to restore mobility, build strength, and reconnect with the feet that support you every day. Join us to move with greater ease, confidence, and freedom—starting from the ground up.

We look forward to seeing you!

26/06/2026

This week we’ve been focused on spinal alignment and shoulder mobilty
Limited shoulder movement can result for poor posture, rounded shoulders and forward head, make everyday activities challenging.
Maintaining shoulder mobility is essential for overhead movement, reducing injuries, and preventing conditions such as Frozen shoulder.
In yoga and pilates we’ve worked on different ways to improve flexibility, strength, and joint stability through controlled, mindful movement and improved posture on and off the mat.
I can’t wait to see you

18/06/2026

Hip internal rotation is an essential movement that plays a key role in athletic performance, injury prevention, and everyday functional activities. It refers to the inward rotation of the femur within the hip socket and is necessary for efficient walking, running, squatting, and changing direction. Adequate hip internal rotation allows for proper distribution of forces throughout the lower body, reducing excessive stress on the knees, ankles, and lower back. Limited internal rotation can lead to compensatory movement patterns, decreased mobility, and an increased risk of injuries such as knee pain, hip impingement, and lower back discomfort.

11/06/2026

Your hip flexors are an important group of muscles that connect the legs to the pelvis and spine, helping us lift the knees, stabilise the pelvis, maintain posture, and move efficiently through daily activities.

Modern lifestyles often involve long periods of sitting, which can leave the hip flexors shortened, weak, and less functional. This may contribute to reduced mobility, altered posture, tension in the lower back, and compensatory movement patterns elsewhere in the body.

This week in classes we’ll work to improve both flexibility and strength in these muscles. Creating balance in the hip flexors can support a more neutral pelvis, better core engagement, improved balance, greater ease in walking and climbing stairs, and increased freedom of movement throughout the body.

Join us this week as we build strength, release tension, and create more space and stability in the hips for healthier movement on and off the mat.

i can’t wait to see you

11/06/2026

04/06/2026

The shoulder joint is a ball-and-socket joint formed by the head of the upper arm bone (humerus) fitting into a shallow socket in the shoulder blade (scapula) called the glenoid. This design allows a wide range of movements, including lifting, rotating, and reaching in different directions. Because the socket is shallow, the shoulder relies heavily on muscles, tendons, and ligaments for stability. The rotator cuff muscles help keep the humerus centered in the socket during movement and the shoulder blade connected to the rib cage. The coordinated action of the shoulder blade, collarbone, and surrounding muscles enables smooth, powerful, and flexible arm motion.

Forward head posture, often called “text neck,” occurs when the head protrudes in front of the shoulders due to prolonged use of phones, or computers, or over working chest muscles at the expenses of back. This posture brings the humerus and the shoulder blades out of their stable position and increases stress on the neck, shoulders, and upper back. Over time, it can lead to muscle tightness, joint strain, headaches, and shoulder pain. That feeling of tightness between your shoulder blades can be a sign that they are overly stretched apart and need to be pulled back together. The altered alignment may also reduce shoulder mobility and increase the risk of overuse injuries such as rotator cuff
Overstretching, especially in flexible practitioners, may also lead to instability and injury. To avoid shoulder injuries, proper alignment is essential. Shoulders should be engaged and stable rather than allowing them to collapse or hunch toward. Building strength in the rotator cuff muscles, upper back, and core helps support the shoulder joint during weight-bearing poses.

We’ve been working on this in classes this week. There’s still time to catch a class this week if this sounds interesting to you. I can’t wait to see you