Classical Pilates with Sue

14/05/2026

‘The arms move from the back’ concept involves engaging the upper back muscles and shoulder blades (scapula) rather than relying solely on the shoulder joint.

This means initiating movement from the shoulder blades and across the upper back, not just the arm/shoulder socket to prevent overworking the shoulder joint.

07/05/2026

The ab curl movement in Pilates, which lifts the head, neck, and shoulders, is achieved by initiating movement from the upper abdominals, rather than the neck.

This movement strengthens the upper abdominals, while also maintaining engagement of the lower abdominals to prevent the back from arching.

To maintain proper alignment, focus your gaze on the thighs or navel, to keep the back of the neck long.

27/04/2026

Physical activity is a significant booster of brain-derived neurotrophic factor (BDNF). Exercise directly increases BDNF, which promotes the growth of new neurons.
Movement is not just physical maintenance; it is a biological investment in your brain.
By focusing on your practice, you are quite literally sculpting your brain through your attention.
Movement heals.

09/04/2026

Pilates improves balance by strengthening the core muscles, enhancing postural alignment, and increasing proprioception (body awareness; where you are in space).

Utilising controlled movements, pilates targets the stabilizing muscles in the hips, legs, and ankles to prevent falls and enhance stability.
Typically, balance is more pronounced on one side due to functional dominance, where the brain trains one side of the body to be stronger.
The other side is usually more adept at managing proprioception and muscle control, creating a "dominant" side for balance and more coordinated through daily habits and movements.

Be enthusiastic with the concept of "Embracing the Wobble".
Regularly challenging the brain to find balance, even with wobbly muscles, builds stronger nerve connections over time.

28/03/2026

The "tripod foot" concept is based on three primary points of contact in the foot: the heel, the base of the big toe, and the base of the little toe.
These points work together to support body weight, maintain stability, and facilitate efficient movement during activities such as lifting, standing/walking and of course Pilates.

The heel provides a solid foundation, the base of the big toe ensures stability and forward propulsion, and the base of the little toe is essential for lateral balance preventing improper foot rolling.

By focusing on these three points, you can develop a strong arch, improve stability & balance, and achieve proper weight distribution.

22/03/2026

Lateral thoracic breathing, or rib cage breathing, is a fundamental pre-Pilates technique that targets the expansion of the ribs sideways and into the back during inhalation, rather than solely expanding the abdominals as in normal everyday breathing.
By engaging the deep abdominal muscles, this technique gives support to the spine during movement.
Inhale through the nose, expanding the ribcage, and exhale funnelling the ribs into the body while keeping the belly button back towards the spine.

15/03/2026

Before class we’ve added heel raises using a small ball to our repertoire to improve balance, proprioception and to work on foot/toe alignment.

This variation of the heel raises with a soft ball between or below the ankles, enhances ankle stability and stimulates the muscles surrounding the ankle joint.
By squeezing the ball, the inner calf muscles and foot stabilizers are activated, promoting improved alignment and control throughout the movement.
This exercise is ideal for strengthening the calf muscles, improving ankle proprioception, and reducing the risk of ankle injuries.

20/02/2026

🤸🏼‍♂️

30/12/2025

A good visual showing the abs poofing out and the pressure on the pelvic floor muscles.

25/11/2025

Some good stuff here.

The old advice to “sit up straight” and “pull your shoulders back” can also cause a cascade of unwanted problems.

Read more ⬇️