Knebworth Pilates Studio

Knebworth Pilates Studio www.knebworthpilates.co.uk Pilates matwork one to ones and group classes for all levels, needs and ages. Now on Zoom too!

18/06/2026

Hoping to find the person who sent an enquiry on our web page regarding rehab Pilates this week. You didn’t leave any contact details so I can’t get in touch I’m so sorry. Happy to help if able so please send me an email [email protected] would hate to think you thought I was ignoring you 😔

17/06/2026

🚧 We have already revealed that work is a barrier to men moving more so ….

🚶‍♀️ Walk, run or cycle on your commute to work.
🖥️Get a standing desk.
Take the stairs instead of the lift.
🌳Get out at lunchtime.
👟Utilise your workplace gym.
🚆Get off the tube 3 earlier and walk.
⏰Set your alarm earlier and exercise at the start of the day.
📱Fitness trackers and phone apps are a great way to monitor your activity and motivate you to keep moving throughout the day.

It's Knebworth Festival week so let's celebrate being part of a community. have some spaces in barre class this week. ...
16/06/2026

It's Knebworth Festival week so let's celebrate being part of a community. have some spaces in barre class this week. If you and a friend have not been to our barre class before and are free this Thursday at 9am get in touch as we would love to meet you

🧐What happens in a class?

🧘🏻There is usually a mat-based warm-up full of squats and general mobility perhaps some planks and push-ups too!,
🦵Then off to the barre with a lower-body section to work your thighs and glutes.
💪🏻Some upper body work followed by some core
🧘🏻Finally finish with a series lovely well earned stretches on the mat

Our space is small and limited so if you are interested get in touch [email protected] and we can organise directly. For this session only we will charge for you and your friend can come along for free.

16/06/2026

📈The effects of physical activity in improving health should not be underestimated

🆓It’s free

💨It has immediate effects

🙌 Noone ever regretted moving their body!

⬇️Exercise has been shown to reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%!

🧪Physical activity feels good. It boosts feel-good chemicals in your body that can boost self-esteem, mood, energy, sleep quality

😫Physical activity can reduce your risk of stress, depression, dementia and Alzheimer’s Disease.

15/06/2026

👱‍♂️On the lead up to Father’s Day men’s health should be on the agenda…..

🤷‍♂️Men’s Health Week falls this week!

🏆 An international week to boost the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys.

⬇️The health status of males is generally poorer than females
• Life expectancy in the UK is 79.2 years for males and 82.9 years for females (2017)
• 66% of men are overweight or obese (BMI > 25)
• 67% of men reported they met the government recommendations for physical activity
• Participation in activity amongst men declines with age. (83% of men aged 16-24 met the recommendations for physical activity, compared with 57% aged 65-74.)
• 45% of men report work commitments as a barrier to increasing their physical activity

11/06/2026

🎯 The aims of a Pilates program for the cyclist should be:

🎗️Improve body awareness and position sense:
🐍Improve mobility and flexibility to increase comfort and efficiency on the bike:
🍑Focus on the legs to ensure good hamstring length and powerful glutes
🕺🏼Ensure good range of motion in the hips ensuring strong hips hip flexors that are not tight
🧵By ensuring good hamstring length this will reduce pressure through the lower back
🤸🏽‍♂️Ensure good mobility through the neck and also shoulders
⚖️Maintain good scapula stability
💪🏻Improve core and pelvic control to improve efficiency

🧘🏻So three appropriate Pilates exercises to incorporate into your warm up routine – cobra for thoracic extension, thread the needle for thoracic mobility and down dog for hamstring flexibility and lumbar spine mobility

09/06/2026

🚲Poor bike biomechanics, posture on the bike and stress can all increase your risk of injury

📚So first things first take time to learn how to set up the biomechanics of your bike

🔙Van Hoof et al (2011) suggest that cyclists that complain of low back pain effectively ride in a rounded lower spine position. Burnett et al (2004) reinforced this observing greater lumbar flexion and rotation in those cyclists experiencing low back pain Time to think about hamstring length, lower back and pelvic mobility

🦵In relation to knee pain Clarsen et al (2010) observed a poor biomechanical movement pattern through the lower limb related to reduced muscle activation. Consider strengthening glutes, quads and hamstrings.

🧘🏻 So taking these three things into account come back Thursday and we will talk about how Pilates can help to improve back and knee pain when cycling.

08/06/2026

UK bike week!
🚵‍♂️Over the last 5 years regular cycling has increased by over 200,000 participants on average in the UK This increase in participation has led to a greater understanding of the both the benefits of cycling

➕The benefits are very thing from improved physical health, improved mental health to improving your carbon footprint!

❤️What’s not to love!!!
It gives you a cardiovascular workout, strengthens multiple muscle groups and is low impact so kind to our joints.

👩‍🎓Recent research reinforces the need to consider your bike set up and ensure that if you are going to undertake some cycling you should plan your workout a little

🤕Recreational cyclists have reported the following figures in relation to the injuries linked to cycling on a regular basis Clarsen et al (2010):
• knee injuries 24% – 62%
• lower back pain 3% to 31%
• neck pain 3% to 66%

🎉We will consider this week how you might be able to enjoy all the benefits and reduce injury

04/06/2026

How can Pilates help?

💀Maintaining a good head and neck position can help reduce neck pain.

🗼 The Head Nod is a basic Pilates that helps neck alignment and can relieve the ache at the end of the day – give it a go!
1. Lie on your back in the Pilates Rest Position. Knees bent, feet hip distance apart, eye gaze straight up (neutral).
2. Breathe in to lengthen the back of the neck, tucking the chin towards the chest without forcing it down. More like a gentle nod down of the head. Keep the front of the neck and jaw relaxed.
3. Breathe out to release the head back to neutral.

03/06/2026

🪑Our modern lifestyle often means we sit too much, work at computer screens and spend too long looking down at our phones

😕Many of us develop a pokey chin posture, compressing the back of the neck, and allowing the shoulders to round forward

💀 If our alignment is wrong this can cause unnecessary tension as the skull and neck is unsupported.

Address

9 Stevenage Road
Knebworth
SG36AN

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