Pilates Plus Physio

29/07/2026

Ready to feel stronger? ✨

My next Physio-led Strength Pilates Workshop:

📆Saturday 19th September
⏰9:00–10:30am at
📍The Old Schoolhouse.

Expect a fun, challenging session using the barre, sliders and hand weights to build functional strength, improve posture and alignment, and develop a strong, stable core through flowing Pilates-inspired movement.

🔥 Only a few spaces left!

Book via the link in my bio, or drop me an email if you’d like to know more. I’d love to see you there!

29/07/2026

Physio Tip of the Week 25: Supine Windscreen Wipers (hip twist)

The Movement:
Lower trunk rotation

How to do it:
1. Lie on your back with knees bent(modified version) or full extension if no contraindications.
2. Allow knees/legs to gently move from side to side.
3. Keep shoulders relaxed into the floor.
4. Move within a comfortable range (always reduce the lever and bend your knees if you have low back issues).

Physio Benefits:
✅ Improves lumbar and hip mobility.
✅ Encourages relaxation through the trunk.
✅ Reduces feelings of stiffness and guarding.

Common Mistakes:
❌ Forcing the knees/legs to the floor.
❌ Holding the breath.
❌ Moving too quickly.

Why Do This?
This gentle rotational movement is an excellent way to restore mobility after long periods of sitting or inactivity.

24/07/2026

I often start or finish Yogalates with this move, such a lovely way to mobilise the hips gentle.

Tip of the Week 24: 90/90 Hip Flow

How to Do It:

1. Sit with both knees bent to 90 degrees.
2. Rotate the legs from side to side while keeping the chest lifted.
3. Move slowly and with control.
4. Use your hands for support if needed.

Physio Benefits:
✅ Improves internal and external hip rotation.
✅ Encourages joint mobility and control.
✅ Supports comfortable walking and squatting.

Common Mistakes:
❌ Rounding through the spine.
❌ Forcing range.
❌ Moving too quickly.

Why Do This?
Hip rotation is often overlooked but plays a key role in healthy movement and reducing compensatory patterns elsewhere.

16/07/2026

You can do this move with or without the ball or a foam roller, in class we do lots of variations but it’s a fabulous mobility and strength movement.

Physio Tip of the Week 23: Mermaid Side Bend

How to Do It:

1. Sit comfortably with knees bent to one side (or cross-legged or out-stretched if preferred).
2. Place one hand on the floor or ova ball beside you and reach the opposite arm overhead.
3. Gently side bend, creating length through the ribs and side body.
4. Return to centre and repeat on the other side.

Physio Benefits:
✅ Improves lateral flexion mobility through the spine.
✅ Encourages expansion of the rib cage and improved breathing mechanics.
✅ Reduces stiffness through the trunk, shoulders, and hips.

Common Mistakes:
❌ Collapsing through the supporting shoulder.
❌ Twisting instead of side bending.
❌ Forcing the stretch rather than creating length.

Why Do This?
We often move forwards and backwards but neglect side-to-side movement. Mermaid helps restore mobility through the spine and rib cage, promoting easier movement and breathing throughout the day.

09/07/2026

Swapping the clinic and studio for the great outdoors in Slovenia this week! 🇸🇮

It’s been a week of long bike rides, stunning hikes, SUP boarding, and yesterday’s highlight, Europe’s longest zip line . The kids have definitely been pushing me out of my comfort zone, and the adrenaline has been worth every second.

I’ve muted the video for everyone’s benefit… there was a lot of screaming from me! 😂

It’s been an amazing reminder that movement should be fun, challenging, and adventurous. After all that excitement, getting back to physio and my Pilates classes next week might actually feel like a rest… although I’ll still be keeping you all working hard! 💪

Looking forward to seeing everyone next week! 💚

01/07/2026

Another favourite Yogalates move in here! 🧘‍♀️
Physio Tip of the Week 22: Lizard Lunge with Thread the Needle

The Movement:
Lizard lunge (drop the back knee) with thoracic rotation

How to Do It:

1. Step into a deep lunge with both hands inside the front foot. Drop the back knee.
2. Thread one arm underneath the body, reaching through.
3. Reverse the movement and rotate the arm towards the ceiling.
4. Move slowly with your breath.

Physio Benefits:
✅ Improves hip and thoracic spine mobility.
✅ Encourages rotational movement through the upper back.
✅ Reduces stiffness associated with prolonged sitting.

Common Mistakes:
❌ Forcing the stretch.
❌ Allowing the front knee to collapse inward.
❌ Holding the breath.

Why Do This?
This movement combines hip opening and spinal rotation, making it an excellent full-body mobility exercise.

01/07/2026

https://conta.cc/4eR3a4t

Email from Pilates Plus by Tess Get fit with Pilates       Keep Moving for Summer July is here, and we’re settling into our summer schedule. While there are a couple of weeks of reduced classes, you’l

25/06/2026

Last morning of Outdoor Fitness Pilates before our summer break until August and what a scorcher it was! ☀️🔥

Despite the heat, everyone showed up, worked hard, and powered through a fantastic session. Strength, mobility, balance, and plenty of smiles along the way!

To celebrate our final class before the break, we finished with a well-deserved coffee and croissant treat. ☕🥐

A huge thank you to everyone who has joined me outdoors this season. Enjoy the summer, keep moving, and I can’t wait to see you all back in August!

StrongerTogether

23/06/2026

This move we often do as part of our warm-up to challenge balance and proprioception, you can challenge yourself by trying this on different surfaces.

Physio Tip of the Week 21: Clock Reach Balance

The Movement:
Single-leg clock reaches

How to Do It:
1. Stand on one leg.
2. Reach the free foot forwards, sideways and backwards like points on a clock.
3. Return to centre after each reach.
4. Maintain control throughout.

Physio Benefits:
✅ Challenges dynamic balance.
✅ Improves hip, knee and ankle control.
✅ Develops multi-directional stability.

Common Mistakes:
❌ Collapsing through the standing knee.
❌ Rushing between positions.
❌ Looking down constantly.

Why Do This?
Real-life balance happens while moving, reaching and changing direction—not while standing perfectly still.

18/06/2026

I love ❤️ a traditional Pilates exercise with a wee twist!
Challenging stability with an ova ball is a great way to work your core.

Physio Tip of the Week 20: Dead Bug Stability Challenge

The Movement:
Supine dead bug

How to Do It:

1. Lie on your back with hips and knees at 90 degrees. (On an ova ball as an option)
2. Reach opposite arm and leg away from the body.
3. Maintain a steady trunk throughout.
4. Return and alternate sides.

Physio Benefits:
✅ Develops core stability.
✅ Improves limb-trunk coordination.
✅ Encourages controlled movement under load.

Common Mistakes:
❌ Arching the lower back.
❌ Holding breath.
❌ Moving too quickly.

Why Do This?
True stability is maintaining control while moving. The dead bug is excellent for teaching this skill and even more so in an unstable base!