Modified side plank exercise
This is an easier version of the plank. This is a good alternative plank strengthening exercise, especially after a knee injury as there is no pressure or strain on the knees holding in this position when the core or glutes and hamstrings are still weak. . . . . . with thanks to @theliftingphysio
Pilates hover exercise
This exercise can be the precurser to a plank. It engages the glutes, core, and deep abdominals. The back has to be straight and the head aligned. It’s harder than it looks to keep the back in line and shoulders down and not curve the back upwards when raising and holding the hover position. . […]
2nd exercise following on from hip flexor stretch using the foam roller
Basic table top toe taps to engage the core, glutes and lower abdominals. Using the foam roller in this position can help stop the hip flexors coming into action too when the core is still weak. . . . . .
Hip flexor stretch
Today’s physio pilates rehab exercise. Simple and so effective. Sometimes when getting back to full strength less can be more. A few repetitions correctly executed before your muscles tire again can be more efficient than loads of repetitions incorrectly done. . . . . . with thanks to @theliftingphysio @bh_beyondhealth
My wheat free low carb and protein breakfast
The chef in the cafe who cooked breakfast this morning was obviously feeling creative with the chillies. 2 poached eggs on crushed avocado with chillies and wilted spinach. No toast and an espresso.
Finally a chance to relax in the sun by the pool
In the Isle of Wight, UK. It’s important to find time for yourself- even 5 minutes- however busy you are with your work, your family, your chores, your day to day life. If you don’t look after you who else is going to? .
Friday’s healthy low carb and protein breakfast
Scrambled eggs cooked in organic butter, mushrooms, tomatoes and wilted spinach. What did you have for breakfast?
Basic mat pilates rehab with a band for glutes, core and hamstrings strengthening
Lie on your side Tie the band into a loop on one end and attach it around your foot. Pull taut. Lengthen through the top hip. Draw your leg in Then back and straight and bring it back with control. The better the leg position when straightened in line with the body and slightly back, […]
A simple Pilates bridge to engage the glute posterior muscles
Feet hip width apart, Raise your bottom up into bridge,, lift your leg up, making sure you don’t drop your hip. You will see I dropped slightly more on one side than the other as that’s my weaker side at the moment. Try to place your foot down gently. You only need to do 2 […]
Basic core and glute strengthening Physio pilates exercise
Lie with your feet on a ball. Put downward pressure onto the ball and push the ball away from you. Then bring back in. Engage the core and glutes to use the hip flexors less. Make sure ribs are down, back is in neutral and toes relaxed. Its a slow journey to regaining full fitness […]