Nutrio Physio & Pilates

Nutrio Physio & Pilates Nutrio Physio & Pilates
Physio-led Pilates studio | Movement to Nourish You
🌿 Care. Consistency.

Connection
1:1, 2:1, Group & Online Classes
📍 Broughty Ferry, Dundee
🔗 Book below Group Pilates Mat classes located across Dundee, 1-1 and 2-1 Pilates Equipment classes

09/03/2026

Day 9 of March Matness 2026 Rocker with Open Legs

Using many of the same principles practiced in rolling back, rocker with open legs gives and opportunity to challenge control, balance and coordination - connecting the dynamic movement of your spine with the length and oppositional press through your limbs. Acting as a stepping stone to prepare for control balance later in the series.

Starting from sitting, extend through your legs creating the oppositional pull as your arms help hold you steady. Allow the roll to come from the abdominal scoop, rounding into your lower back. As you return towards sitting life open across your collar bones are try to maintain your balance before repeating the movement once more.

“Pivot on base of spine, rocking backward then rock forward, pressing head firmly against chest, at the same time pressing arms firmly forward against legs.” Joseph H.Pilates

08/03/2026

At Nutrio, movement isn’t one-size-fits-all.
Some days your body needs strengthening.
Some days it needs restoring.
And sometimes you just need a calm space to move and reconnect.
That’s why our studio offers a range of small, supportive classes — from Pilates equipment sessions and matwork, to postnatal Pilates, yoga, and physiotherapy-led care.
Each one is guided with the same intention:
thoughtful movement, expert support, and a welcoming space where you can build strength and confidence at your own pace.
Swipe through to explore the different ways you can move with us.
✨ Which class are you most curious about?

Videography

07/03/2026

Day 7 of March Matness 2026 Double Leg Stretch

A wonderful feeling of the combination of contraction and expansion through the two way stretch. Creating strength and stability at your centre, anchoring your middle towards the floor as you reach and extend through both your arms and legs.

Curled with your head and shoulder lifted, knees drawn closer than table top, inhale to reach your arms and legs away from your centre. Sweep around with your arms and return, remain still and stable with your body position, legs zipped together as they reach away and return.

“Head pressed firmly against chest. Abdomen in. Heels raised about 2” off mat or floor”. Joseph H.Pilates

06/03/2026

Day 6 of March Matness 2026 One Leg Stretch or Single Leg Stretch

The first of the , providing the foundation to the others. Challenging coordination whilst building abdominal strength. Use the gentle pull through your arms to help your upper body feel lifted from the floor, allowing the reach of your leg to smoothly stretch forwards towards the far side of the room.

From legs in tabletop, reach one hand across towards your knee, and the other down towards your ankle. Curl your head and shoulder from the floor drawing wide with your arms. Reach the second leg out, extending away from you. As you alternate legs try to keep your pelvis level and flat to the floor, resisting the temptation to rock from one side to the other.

“Chin must touch chest. You must see your toes. Heels must be raised.” Joseph H.Pilates

05/03/2026

Day 5 of March Matness 2026 Rolling Back

For me Rollingback or Rolling-like-a-ball offers a gentle way to introduce inversions, making getting upside down feel more accessible. But don’t be fooled by the playful nature of the movement, the oppositional push and pull help to build spinal flexibility, combining a sense of elongation throughout your spine as you roll into the floor whilst challenging the endurance needed to maintain the contraction through the front of your body.

Starting in sitting, wrap your hands around either shin, press your legs into your hands whilst drawing your legs towards you. Keep the push & pull active throughout the roll to the floor and the return to sitting.

“Press chest in, round back, head down; keep feet off mat or floor.” Joseph H.Pilates

04/03/2026

Day 4 of March Matness 2026 the One leg circle.

Resting with your body lying flat to the floor, lift one leg towards the ceiling. Feel the connection into the mat, your arms pressing down, the second leg, the one on the floor anchored to keep you steady as you begin the downward motion drawing a left-to-right circle across the ceiling.

Focus on the building your stability, for this one it’s easy to move and hard to stay steady.

“Swing left and right legs as far as possible when making circles. Shoulder and head must always remain flat on mat or floor.” Joseph H.Pilates

03/03/2026

Day 3 of March Matness 2026 The Rollover

One of my favourite inversions! Continuing with the focus on spinal articulation, legs begin stretch upwards towards the ceiling. Using your exhale aim your toes towards the wall behind you, peeling your spine away from the floor until your resting on the back of your shoulder blades, pressing long with your legs reaching out towards the wall.

As you roll back down through your spine remain heavy with your head and shoulders creating an anchor grounding you to the floor whilst circle wide with your legs

“Roll downward slowly from one vertebra to another.” Joseph H.Pilates

02/03/2026

Day 2 of March Matness 2026 The Rollup

Focusing on articulation of your spine on both the way up from and the return to the floor.

Begin by reaching your arms towards the ceiling, allowing your upper body to follow the curl as you lift from the floor. Continue folding forwards reaching through your arms, then return to an upright seated position building up through your spine as you stack each vertebrae one on top of the other.

As you roll down, begin with the tuck of your tailbone under, rounding through your lower back whilst keeping your collar bone open and your shoulders soft, drawn down from your ears. As you softly land enjoy the long stretch with your arms overhead, your finger tips reaching away.

“This exercise strengthens the abdominal muscles, and restores the spine to normal.” Joseph H.Pilates

02/03/2026

Day 1 of March Matness 2026 - The Hundred

Starting from the floor reach your hands along the floor to hover just off the mat, allow your head, neck and shoulders to lift whilst maintaining the length through the front and back of your body. Perhaps keeping your legs in table top or extending through your hips and knees aiming to reach the challenge point with your feet hovered above the floor. In this position inhale and exhale for counts of five whilst pulsing your arms.

Encouraging a deep connection to your abdominal muscles whilst building endurance and stability in your body.

“With patience and perseverance you eventually should succeed in achieving the ideals as posed- with accompanying normal health.” Joseph H.Pilates

02/03/2026

🌿 March MATness 2026 🌿
March is our yearly invitation to return to where it all began.
The original 34 mat exercises created by Joseph Pilates form the foundation of the entire method — and throughout March, we’ll be revisiting them together.
Matwork is not simply a warm-up.
Without springs or assistance, the mat asks us to truly own the movement.
Control.
Precision.
Breath.
Flow.
Endurance.
This month is an opportunity to:
• Reconnect with the foundations
• Refine technique and transitions
• Deepen your understanding of the method
• Build strength through simplicity
I’ll be sharing regular videos exploring the exercises and key teaching points as part of the global celebration.
Participation is open to everyone.
You can:
✨ Share your own photo or video using the daily exercise hashtag
✨ Follow along quietly at home to support your self-practice
✨ Join us in studio as we incorporate the exercises into our classes
Whether you post publicly or practise privately, this is your invitation to spend time on the mat with intention.
Matwork is where the method began — and where its principles are often felt most clearly.
See you on the mat 💛

27/02/2026

There’s something very satisfying about that spring tension settling into place! Welcome to the soundtrack of my life 🔈🔈♥️

26/02/2026

We built Nutrio with one promise: you’ll be known, not just noted.
Brilliant, clinically-informed movement.
Real conversations.
Teachers and physios who understand your goals — and your life beyond the studio.
A place to belong.
A place to progress.
A place to feel strong, capable and proud of your body.
Ready to feel the difference?
Book your session via the link in our bio.

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Dundee

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