Pilates Plus Physio

Pilates Plus Physio Live and online physio led pilates, fitness & yoga classes, including pregnancy & post-natal classes.

Pilates, fitness & yoga classes throughout Edinburgh, which are thoughtfully planned, individualised and most of all fun and relaxed. Classes are held in a selection of venues across Edinburgh, for more information visit our website: www.pilatesplusphysio.co.uk and click on classes for venue, level and days and times. Eric Liddell Centre (from 7th June):

Mondays 7.30pm (All levels)

Marchmont St Giles Church (From Tuesday 1st June):
Tuesday 9.30am (Barre)
Tuesday 10.30am (Postnatal Barre)
Tuesday 11.30am (Fundamental/Beginners Pilates)

Meadowspot:
Thursday 9.30am (Outdoor Fitness)

06/06/2026

A huge thank you to everyone who joined this morning’s Summer Solstice Yogalates workshop. ☀️

We explored balance, strength, openness and light through a playful practice of standing balances, arm balances, and energising movement, celebrating the abundance and vitality of the season.

Thank you for bringing such wonderful energy to the space. It was lovely to share the morning with you all, and the calm, connected atmosphere at the end was truly special.

I hope you left feeling uplifted, grounded, and ready to embrace the light of summer. 🌿✨💕

04/06/2026

This month it’s all about stability and balance. Building controlled and confident movement patterns.

Physio Tip of the Week 18: Lunge with Rotation

The Movement:
Forward lunge with thoracic rotation

How to Do It:

1. Step into a shallow lunge.
2. Rotate gently towards the front leg.
3. Return to centre and step back.
4. Alternate sides.

Physio Benefits:
✅ Integrates balance, strength and mobility.
✅ Challenges control in multiple planes.
✅ Improves coordination throughout the kinetic chain.

Common Mistakes:
❌ Allowing the front knee to collapse inward.
❌ Over-rotating through the lower back.
❌ Moving too quickly.

Why Do This?
Most daily movements involve balance while rotating, reaching or stepping. This exercise combines all three.

29/05/2026

✨Summer Solstice Yogalates ✨

Saturday 6th June
9:00–10:30am
The Old Schoolhouse

This will be a lovely morning to welcome the lighter season 🌞
We’ll be moving through grounding flows, mindful meditation, pranayama, stretch and release, and gentle core strengthening - all with a theme of rise & radiate ✨

Please bring:
• Yoga blocks
• A strap
• An Ovaball

Also featuring a very special guest appearance from my cat in the background of this video… clearly keen to join the workshop too 😺 😂

Can’t wait to share this beautiful morning with you 🤍

26/05/2026

When we do this in class we often pop the band around your feet. Rowing actions are great for countering pushing motions, it also works your core not just your upper limbs.

Physio Tip of the Week 17: Resistance Band Row

The Movement:
Horizontal pull pattern

How to Do It:

1. Hold a resistance band anchored in front.
2. Maintain upright posture.
3. Draw elbows back, gently retracting shoulder blades (think back and down).
4. Return slowly.

Physio Benefits:

* Strengthens upper back and posterior shoulder.
* Improves postural endurance.
* Balances pushing movements.

Common Mistakes:

* Shrugging shoulders.
* Leaning backwards.
* Snapping the band.

Why Do This?
Pulling strength is key for shoulder health and posture.

24/05/2026

What an amazing weekend at the EMF Marathon Festival! 🎉

Yesterday we completed the 2K, 5K and 10K PBs all round 👊 such a wonderful day and one very proud mum moment ❤️ Loved spending the morning down at the festival soaking up the atmosphere and all the fun.

Then today we smashed it again in the relay team! 🏃‍♀️🏃‍♂️ Such a brilliant atmosphere and so much fun from start to finish. And in the sun ☀️🥵

A weekend full of fun, laughter, achievements, and memories… and now time for a little celebratory drink 🍹

Hope everyone achieved what they hoped for at the EMF Festival, and I’m looking forward to seeing everyone back in class tomorrow. 🫶🏻💕🙌🏃🏼‍♀️

21/05/2026

Just 2 days to go until the Edinburgh Marathon Festival! 🏃‍♀️🏃‍♂️

We’re all very excited here to be involved with the 10K, 5K, 2K and even the Hairy Haggis Team Relay! 🙌

Final physio tips before race day:
✨ Prioritise sleep & hydration
✨ Fuel your body well
✨ Keep moving with light mobility work
✨ Don’t try anything new this week
✨ Trust the training you’ve already done

Most importantly - enjoy the experience and soak up the atmosphere! It’s so muh fun! 🤩

Good luck everyone… see you on the start line 🏃🏼🏃🏿‍♂️🏃🏼‍♀️💕👊

19/05/2026

You can literally do this move anywhere and squeeze it into your daily routine - park bench, kitchen work top, wall or steps!

Physio Tip of the Week 16: Incline Push Pattern (press-up).

The Movement:
Wall or countertop push-up (moving lower as you increase in strength and confidence).

How to Do It:

1. Place hands on a wall or stable surface.
2. Step feet back into a straight line.
3. Lower chest toward hands with control.
4. Press back to start.

Physio Benefits:

* Strengthens pectorals, triceps, and anterior shoulder musculature.
* Encourages trunk stability.
* Allows graded upper limb loading.

Common Mistakes:

* Sagging through the trunk.
* Flaring elbows excessively.
* Losing head and neck alignment.

Why Do This?
Push patterns are essential for daily function and upper body strength.

13/05/2026

This is a common fixture in classes such as Barre and outdoor fitness! Functional movement and great for hips and knees.

Physio Tip of the Week 15: Reverse Lunge (Step-Back Lunge)

The Movement:
Reverse lunge

How to Do It:

1. Stand tall, then step one leg backwards.
2. Lower into a lunge, keeping front knee aligned.
3. Push through the front foot to return to standing.
4. Alternate sides. (With or without weights)

Physio Benefits:

* Builds lower limb strength with reduced joint stress.
* Improves hip and knee control.
* Encourages balance and coordination.

Common Mistakes:

* Front knee collapsing inward.
* Leaning excessively forward.
* Rushing the movement.

Why Do This?
The reverse lunge is a joint-friendly way to build strength through range while improving control and stability.

12/05/2026

Great turnout for the first night of our 6-week physio-led outdoor Pilates block ☀️

So lovely to see a mix of familiar faces and some new ones joining us too. We were even lucky enough to get a bit of sunshine, which made the evening even better.

Tonight’s class had a real focus on gluts and core, plenty of hard work, lots of movement, and such a great energy from everyone there. A fantastic start to the block and really looking forward to the next few weeks. 🌱☺️💪

07/05/2026

Physio Tip of the Week 14: Supported Squat (Free Squat Pattern)

The Movement:
Supported squat (holding a chair or countertop)

How to Do It:

1. Stand with feet hip-width apart, lightly holding support, core engaged.
2. Sit hips back and bend knees into a squat.
3. Keep chest relaxed and weight evenly through feet.
4. Return to standing with control.

Physio Benefits:

* Strengthens quadriceps, gluteals, and calf complex.
* Encourages coordinated hip–knee movement.
* Builds confidence through range.

Common Mistakes:

* Knees collapsing medially.
* Heels lifting.
* Dropping quickly into the bottom position.

Why Do This?
A supported squat allows safe, controlled loading through range without relying on momentum or assistance.

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

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