Pilates Plus Physio

05/11/2026

🎁 It’s never too early to think about Christmas… is it?! 🎄

How about giving the gift of fitness this Christmas? Or, even better, the gift of a little time! ❤️

Whether it’s a bit of Pilates, some feel-good movement, a one-to-one session or a little physio TLC, my gift vouchers are a lovely way to give someone something they’ll actually enjoy (and thank you for later… hopefully! 😉).

There are lots of options to choose from:
✨ One-to-one Pilates sessions
✨ Physiotherapy sessions
✨ Class passes
✨ Or simply choose a monetary value and let them decide!

A little movement, a little time out, a little investment in feeling good. Because let’s face it… we could all do with a little more of that!

Gift vouchers are available now. Just drop me a message or email me if you’d like to arrange one.

🎄 Give the gift of feeling good this Christmas! ❤️

04/11/2026

November is all about knees! A KNEE-FRIENDLY MOVEMENT each week!

Physio Tip of the Week 38: Seated Knee Extension with resistance

The Movement:
Controlled knee straightening to activate the quadriceps muscles at the front of the thigh.

How to Do It:
1. Sit tall on a chair with your feet flat on the floor. Add the TheraBand around one ankle and fix it to your chair.
2. Slowly straighten one knee, lifting your foot forwards - pushing into resistance.
3. Gently tighten the quadriceps at the top of the movement.
4. Hold for 2–3 seconds, then lower slowly.
Repeat on the other side.

Physio Benefits:
✅ Strengthens the quadriceps, which help support knee function
✅ Encourages controlled knee movement
✅ Provides an accessible starting point for building knee strength

Common Mistakes:
❌ Leaning backwards to lift the leg
❌ Straightening the knee too quickly
❌ Forcing the movement through pain

Why Do This?
The quadriceps are important for everyday activities such as walking, climbing stairs and getting up from a chair. This simple exercise allows you to work on knee strength in a supported position, making it a useful option for people building confidence with movement.

01/11/2026

https://conta.cc/4BDVzkn

Email from Pilates Plus by Tess Get fit with Pilates       November - Keep Moving, Keep Strong As we head towards the end of the year, make time to keep moving, feel strong and look after yourselves!

28/10/2026

Physio tip of the week: weighted walking lunge

The Movement:
Lunging while holding weights by your sides.

How to Do It:
Stand tall with a weight in each hand. Engage gently through your trunk/core and step slowly into a lunge, keeping your ribs stacked over your pelvis.

Physio Benefits:
💪 Full-body functional strength
🧠 Challenges trunk stability while you move
🤲 Builds grip and shoulder strength
🚶‍♀️ Transfers beautifully into everyday activities

Common Mistakes:
❌ Leaning from side to side
❌ Holding your breath
❌ Taking huge, uncontrolled steps

Why Do This?
Carrying is one of the most functional things we do shopping bags, luggage, laundry baskets… or far too many things from the car in one trip! Adding a lunge works lower limb strength and stability.

27/10/2026

Matching leggings with this absolute legend today! 🩷💕🔥 She’s got the moves, the strength AND the style!

20/10/2026

Physio tip of the week 36 - Reverse Lunge to Knee Drive. (With or without weights)

The Movement:
Reverse lunge flowing into a controlled knee drive.

How to Do It:
1. Step one foot back into a lunge,
2. Drive through the front foot,
3. Bring the back knee forwards and up,
4. Control the balance before repeating.

Physio Benefits:
🦵 Builds single-leg strength
🧠 Challenges balance and coordination
🍑 Strengthens gluts and lower limb
⚙️ Trains control through multiple phases of movement

Common Mistakes:
❌ Letting the front knee collapse inwards
❌ Pushing off excessively from the back leg
❌ Rushing the knee-drive phase

Why Do This?
Real life rarely happens with both feet perfectly planted. Walking, climbing stairs and changing direction all require us to control our body one leg at a time.

strength

13/10/2026

Physio tip of the week: Week 35 - Frontal and Lateral raise + Anti-Rotation

The Movement:
One arm forwards & one to the side in standing - with the challenge of keeping your trunk still.

How to Do It:
1. Stand tall and hold one weight in each hand.
2. Bring both weights to shoulder height.
3. One arm in front and one out to the side.
4. Return to your side, slowly and with control.
5. keep your ribs and pelvis controlled and resisting the temptation to rotate.

Physio Benefits:
💪 Shoulder and upper-body strength
🧠 Challenges core stability and anti-rotation control
🦴 Encourages coordinated movement between the shoulder, trunk and pelvis

Common Mistakes:
❌ Leaning away from the weight
❌ Flaring the ribs
❌ Locking the knees and gripping everywhere

Why Do This?
This is strength with a stability challenge; because in real life we often lift, reach and carry with one arm rather than perfectly evenly with both.

10/10/2026

💛 Move for your body, move for your mind! 🌈🏃‍♀️

A lovely way to spend this morning running the Colour Run 5K at the Meadows with my son, all in support of World Mental Health Day! 💙

Lots of colour, plenty of laughs and a great reminder that movement doesn’t always have to be about pace, PBs or performance. Sometimes it’s simply about getting outside, having fun, connecting with others and enjoying being active together.

Because moving is good for our bodies, our minds and our happiness! 🏃‍♀️💛

A brilliant morning and lots of colourful memories made! 🌈

❤️

06/10/2026

Physio tip of the week: Week 34 - Resistance Band upward Row.

The Movement:
Standing resistance band row.

How to Do It:
1. Anchor the band securely in front of you or under your feet.
2. Pull the elbows back/outwards towards your ribs, drawing the shoulder blades gently together.
3. Don’t let your shoulders hitch then slowly return.

Physio Benefits:
💪 Strengthens the upper back and posterior shoulder
🦴 Supports shoulder control and stability
🧍‍♀️ Develops strength for pulling and lifting tasks

Common Mistakes:
❌ Shrugging the shoulders
❌ Leaning backwards to create momentum
❌ Letting the band snap you back

Why Do This?
Strong pulling muscles are just as important as pushing muscles - think carrying bags, opening doors or pulling something towards you.

01/10/2026

https://conta.cc/4dgqAR7

Email from Pilates Plus by Tess Get fit with Pilates       October - Autumn is here! Autumn is definitely here! As the evenings get darker and the temperature starts to drop, it’s a great time to keep