Pilates Plus Physio

28/04/2026

It’s back! ☀️💪 Two week’s today!

Our Outdoor Physio-led Summer Pilates Fitness Classes return on Tuesday 12th May with a 6-week block at Meadowspot Park, every Tuesday from 6:30pm–7:15pm.

Looking to diversify your training and build a fitter, healthier, stronger body for summer? These classes combine:
✨ Strength work
✨ Core training
✨ Tabata & interval training
✨ Compound movements
✨ Small hand weights, bodyweight & resistance bands

Plenty of variety to keep you motivated, challenged, and progressing.

Spaces available - I’d love to see you there! 🌿👊

23/04/2026

Beautiful morning for our first outdoor Pilates class back after Easter 🌿☀️

Such a great turnout and everyone worked incredibly hard - the energy was amazing!

Really looking forward to getting started with the evening physio-led outdoor Pilates class in two weeks… more info coming soon 👀

21/04/2026

This is often seen in my classes, you don’t need to use a ball but I find it gives you a bit of centering.

Physio Tip of the Week 12: Thoracic Rotation

The Movement:
Seated or standing thoracic rotation

How to Do It:
1. Sit or stand in a neutral position.
2. Rotate through the thoracic spine while maintaining relative pelvic stability.
3. Return to centre and repeat both directions.
4. Adding arm@extension can help to increase your range of motion.

Physio Benefits:
• Improves thoracic rotational mobility.
• Reduces compensatory movement at the lumbar spine and shoulders.
• Supports functional tasks involving rotation.

Common Mistakes:
• Forcing rotation beyond control.
• Allowing excessive pelvic movement.
• Moving too quickly.

Why Do This?
Thoracic rotation is essential for efficient load transfer and everyday activities such as reaching, turning, and walking.

19/04/2026

Holiday vibes incoming….Returning from a sun-soaked, laughter-filled break with wonderful friends ☀️ feeling refreshed… and ready to get you all working hard 😏

Can’t wait to see you all back in class this week we’ll ease back in… (and by ease, I mean exactly what you all think I mean 😂) 💥🔥👊

Not long now until outdoor fitness kicks off, more details coming soon 👀 so get ready to get back to it!

See you soon 💪

❤️

09/04/2026

Physio Tip of the Week 11: Prone Press-Up (mini cobra)

The Movement:
Prone spinal extension

How to Do It:
1. Lie prone with hands positioned under shoulders.
2. Gently press through the upper limbs to extend the thoracic and lumbar spine.
3. Keep pelvis and lower limbs relaxed against the floor.
4. Lower with control.
5. Increase the range as you feel able.

Physio Benefits:
• Encourages lumbar and thoracic extension.
• Helps counteract sustained flexion postures.
• Promotes load tolerance through the anterior spinal structures.

Common Mistakes:
• Forcing into end-range extension.
• Active glute gripping causing lumbar compression.
• Holding breath.

Why Do This?
Regular exposure to extension helps restore movement variability and may reduce discomfort associated with prolonged sitting.

02/04/2026

https://conta.cc/41aWl7y

Email from Pilates Plus by Tess Get fit with Pilates       Longer Days, Stronger You April is here and with it comes the opportunity to keep building on all your hard work! Easter break means there wi

01/04/2026

29/03/2026

First race of the running season and what a start the Kilmathon delivered everything 🌧️💨❄️

Brutal conditions with wind, rain, and freezing temperatures, but the energy and morale never dropped. Well done to everyone who showed up, pushed through, and kept smiling despite it all, that’s what it’s all about 👏 great fun to do with a beautiful bunch of determined ladies! 💕

And let’s be honest… the post-run coffee and hot shower have never felt so good ☕🔥

Huge well done to everyone involved -onwards and upwards for the season ahead.

25/03/2026

Physio Tip of the Week 11: Overhead Reach

The Movement:
Single-arm overhead reach (with support if required).

How to Do It:
1. Lift one arm overhead in a comfortable arc using weights as able.
2. Keep ribs relaxed and neck soft.
4. Lower slowly to start position.

Physio Benefits:
• Builds confidence overhead.
• Improves mobility.
• Encourages smooth shoulder coordination.

Common Mistakes:
• Leaning back excessively.
• Lifting shoulder towards ear.
• Forcing discomfort.

Why Do This?
Avoiding overhead movement can increase stiffness. Gentle exposure builds confidence and strength.

21/03/2026

Thank you so much to everyone who came along to this morning’s Physio-led Foundational Strengths Pilates workshop 🤍

So much precision, control, and core work! You all worked exceptionally hard. It was a tough one, but you absolutely rose to it 💪

Hopefully the chocolate tiffin and spring daffodils were a well-earned treat on this beautiful spring morning 🌼

Thank you again for bringing such great energy!