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Monday 9:30am - 7pm Tuesday 9:30am - 7:30pm Wednesday 10am - 7pm Thursday 10am - 8:30pm Friday 10am - 5pm

Beth Cox - Core Patterns

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Beth Cox - Core Patterns

Gentle movement and pain support in Swansea, for people who want to feel safer and more confident in their body.

Core Patterns is a space for people living with pain, tension, or a body they don’t fully trust anymore. I help people in Swansea find a gentler way back into movement, without pushing, forcing, or fear of flare-ups. My work has two main strands:

✨ Restore Your Core®
Slow, supportive movement to help you feel stronger and more supported, especially if you’ve been worried about hurting yourself or making things worse.

💚 Dial Down Your Pain
Support for people living with persistent pain, focusing on understanding pain, calming the nervous system, and changing the patterns that keep pain switched on. Everything I offer is pain-informed, trauma-aware, and designed for real bodies and real lives.

08/01/2026

Thank you if you made it to the free New Year class, you took the first step.

Whenever we start something new, it can feel daunting. Whether you joined feeling nervous, stiff, unsure, low energy or simply curious… you showed up, you moved gently, and you gave your body a moment of support.

Taking the first step is how change begins.

If you noticed softness, steadiness, easier breath or a little more connection afterwards, that’s your nervous system responding.

These small shifts are the foundations of strength. If your body feels a bit tired or tender today, that’s normal too.

When we work parts of our body that have been offline for a while, we can feel sore, but this soreness isn’t a sign of harm or danger. You can feel sore and safe.

Listen to your body and follow what it needs without pushing too much today.

How did your body feel after class?

06/01/2026

A quick reminder. The FREE Restore Your Core class is tomorrow morning.
If you’ve been wanting a gentle, supportive way to start moving again…

If you’re nervous about strength training or worried about your back, hips or pelvic floor…

If you just want to feel more connected to your body before the new term starts…
Come and join us.

It’s a calm, beginner-friendly class focused on breath, soft strength, and movements that help your body feel safe and supported.

No pressure.

No pushing.

Just a welcoming space to start the year with more confidence.
Would you like me to save you a spot?

04/01/2026

If you’re thinking about joining but are not sure what the class is actually like, here’s what to expect.
We start gently with softness, small movements and slow breaths to help your nervous system settle.

No pushing, no straining, no “keeping up.”

Just slow, supported movement at your pace.
You’ll learn:
- core patterns that reduce gripping and bracing.
- movements that feel doable, even on tired or tense days.
- supportive strength that feels steady, not scary.

Everything is explained clearly.

Everything can be adapted.

And everything is designed to help your body feel safer, stronger and more connected.
It’s a calm, confidence-building space, especially if you’re nervous about starting to exercise again.

Does this feel like the kind of environment your body would respond well to?

03/01/2026

If you want to get stronger but you’re worried about pain, flare-ups or “doing it wrong,” this class is for you.
Restore Your Core® is designed for real bodies:-
tired bodies, stiff bodies, anxious bodies, bodies that have been through pain, injury, overwhelm or long gaps in movement.

It’s for you, if you:

• want to feel stronger but don’t want to push

• worry about hurting / injuring your body again

• brace your core without meaning to

• feel disconnected from your body

• hold tension in your belly, ribs or pelvic floor

• want to move with more confidence

• prefer a slow, supported start

You don’t have to be fit, flexible or fearless.

You just need to be ready for a gentler, safer way back into strength.
Does this sound like you?

01/01/2026

A gentle gift to start the year — a FREE Restore Your Core® class.
If you want to rebuild strength without pushing…

If you’re nervous about starting exercise again…

If you’ve had back pain, hip issues or pelvic floor symptoms and want a safe way back into movement…

This class is for you.

We’ll focus on breath, core patterns, gentle strength and small movements that help your body feel supported, not overwhelmed.

It’s a calm, confidence-building way to ease into January and reconnect with your body.

Would you like a spot?

.

31/12/2025

The New Year doesn’t have to start with pressure or pushing.

Tomorrow I’m sharing a free New Year gift — something supportive to help you ease into the year feeling steadier, safer, and more connected to your body.

I’ll share it here tomorrow if it feels like something you’d benefit from.

28/12/2025

If your back feels tight after cooking, cleaning or driving, it’s not because you’re weak, it’s because your body is working harder than it needs to.

Long periods of standing, bending, chopping, lifting, or sitting in the same position all create tension.

Your muscles grip to keep you stable.

Your breath gets shallower.

Your stomach stiffens.

Your core stops responding and starts holding.
It’s not damage, it’s your body’s protection strategy.

You can reduce this tension with tiny resets throughout the day:

• soften your knees

• stretch out your back

• wiggle your hips

• shift your weight from one foot to the other

• soften your belly whilst breathing slowly.

Small changes help your back feel supported, not overworked.

Do you notice your back more after long days in the kitchen or car?

26/12/2025

If you can’t find time or energy to move right now, that’s OK. Your body isn’t going backwards, it’s just coping with more than usual.

Movement is a relationship, not a rule.

Some days your body has the capacity for more; some days it needs rest, softness or simply not being pushed.
You don’t lose progress when you pause.

Your nervous system doesn’t forget what you’ve learned.

Your body doesn’t stop healing because you need a slower day or a quiet week.
Trust that you can return gently when you’re ready.

Your body responds beautifully to kindness, not pressure.

Does it help to hear that pausing is part of the process?

24/12/2025

If your body feels tense right now, you’re not doing anything wrong, this season is simply a lot for your system.

Busy days, colder weather, more social plans, more lifting and bending, more noise, more emotions… it all lands in your body.

Tension isn’t a failure, it doesn’t mean you’re having a setback, it’s information.

It’s your nervous system sending you messages to help you cope with the load. If we try to ignore those messages they get louder.

Instead of fighting the tension, try meeting it with a bit of softness:

• take a big sigh followed by 3 slow exhales

• tense and release your muscles

• roll and drop your shoulders

• soften your body to relax into your chair

• slow down your movements by 70% for 1 minute

Small moments like this help your system settle.
You’re not meant to be relaxed all the time, but when we’re under pressure, these small resets can help us find 1-2% more ease.

Is your body feeling more tense than usual this week?

22/12/2025

If you’re feeling overwhelmed, your body will feel it too, try one tiny thing to bring yourself back into the moment.
Overwhelm isn’t just a state of mind, it’s a full-body experience.

Your breath tightens.

Your shoulders rise.

Your stomach grips.

Your jaw clenches.

Your nervous system goes into “hold everything together” brace mode.

You don’t have to fix the overwhelm, but you can release the holding and bracing and not fall apart.

Try doing one thing with
- 5% less urgency
- 5% less force
- 5% more awareness of your body
- 5% more focus on the task

Can you find 5% less holding / bracing / tension in your body by changing how you do things

Small changes can help you become aware of how your patterns can build or release tension.

Which of these help dial down your tension the most?

21/12/2025

Charged emotions = Increased tension

Our emotions can easily be triggered at this time of year. This can send us into overwhelm and we can get stuck there. They can trigger increases in tension and cause pain flare-ups

If we can’t change the situation, try letting the waves of emotions to run their course, to break and release the energy, rather than getting stuck in the rip tide. This helps the body adjust back to a place of safety.

Take time away from people.
Go for a walk or find an excuse to be alone.

If you can you find a way to safely release the emotional energy you might like to try one of these mini-release. This one’s for frustration, you might like to try it with other emotions, the simplest release tend to be what a child would do.

Label it - Part of me is feeling frustration.

Release it - Is there a safe way for me to release some of that emotion?

- scribble, write, screw up paper
- throw something like a set of keys at the stairs
- shout, scream at a stone,
- listen to music that suits your mood
- sing at the top of your voice

Recognise other feelings along side it - I am feeling frustrated but part of me is okay.

Check in - Can you sense 1-2 % less tension in your body?

These small acts let the emotional energy discharge and reduces the feeling of pressure.

There are lots of ways we can listen and release our emotions.

What helps you release emotional tension?

Address

The Swansea Wellbeing Centre, Walter Road
Swansea
SA15PQ

Opening Hours

Monday	9:30am - 7pm
Tuesday	9:30am - 7:30pm
Wednesday	10am - 7pm
Thursday	10am - 8:30pm
Friday	10am - 5pm

Website

http://corepatterns.co.uk/

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