Fascial release and Centering
Centering movement
Whole body fascia focussed movement classes
RESOURCES
SHORT VIDEO RESOURCES Feet & Legs
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Pre-practice: Walking assessment of feet and legs (3:49)
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Release feet with hands (19:44)
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Calf Release with roller (5:00)
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Hamstring release with roller - Release the back of the thigh (2:36)
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Adductor Release with roller - Release the inner leg (6:17)
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Quadruped foot and ankle release (2:31)
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Pilates Warm up - leg & foot focus (6:38)
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Progressive and dynamic hamstring and calf release in pike (1:04)
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Practice conclusion: Walking assessment of feet and legs (3:10)
SHORT VIDEO RESOURCES Hands, arms and shoulders
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Pre-Practice: Standing assessment at the wall (1:47)
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Releasing latissimus dorsi and triceps to free the shoulders (6:11)
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Releasing around the clavical (6:23)
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Releasing the hands (14:15)
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Floor assessment before roller arm work (0:54)
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Roller Arm work - Center the shoulder girlde and release the chest (8:10)
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Pilates warm up with hand, arm and shoulder focus (5:35)
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Quadruped - Alignment for weight bearing (6:32)
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Integrated movement - Building strength and flexibility (pike) (1:14)
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Integrated movement - scapular and ribcage mobility and strength in side support (basic variation) (2:21)
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Wall Jumping and final assessment - Building a dynamic fascial matrix and building strength in the shoulder girdle with rebounding (9:49)
SHORT VIDEO RESOURCES: Releasing the lower back, pelvis & psoas
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Pre-Practice: Quadruped assessment (1:44)
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Pre-practice Prone Assessment (0:52)
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Pre-practice Supine Assessment (0:48)
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Centering the pelvis and releasing the gluteals (23:44)
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Pelvic Floor and Inner thigh release (5:03)
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Activating the Gluteals with side lie hip series and clams (3:01)
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Gluteal Stretches (2:35)
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Pilates Warm up balancing lumbo-pelvic stability and mobility (9:28)
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Releasing the side waist and creating mobility in the ribcage and thoracic spine. (4:13)
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Prone quadruceps and psoas release. Acitvating the back of the hip (extensors) and finishing assessments to complete your practice.. (10:57)
SHORT VIDEO RESOURCES: Releasing the upper back, neck and diaphragm
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Pre-Practice: Seated Assessment (3:54)
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Roller release for head and neck (5:23)
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Roller release for thoracic spinal mobility (12:54)
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Thoracic Rotation - building mobility in the thoracic spine (3:44)
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Diaphragm release (2:04)
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Supine Breathing (7:16)
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Pilates Warm Up focussing upper back and neck. (9:28)
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Abdominal series: Strengthen neck flexors and abdominals. Release thoracic spine into flexion. (4:57)
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Neck and upper back mobilty in pike. (4:49)
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Mobilising the neck in multiple directions (4:25)
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Mobilising neck and upper back Prone: suboccipital nods, movement patterning of the head on spine. Thoracic extension. (12:30)
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Integrating movement: Cat to bird - neck and thoracic spine mobility and strength, adding complexity and loading shoulder girdle. (2:18)
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Quadruped Thoracic mobilty: Cat, Puppy & Circles (1:48)
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Strengthening the neck: Neck Isometrics and seated Assessment to finish practice. (5:58)
SHORT VIDEO RESOURCES: Spinal mobility with fascia focussed movement
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Quadruped spinal mobility: Cat, Puppy, Circles & Lateral translations of pelvis and ribcage (4:56)
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Starfish: A powerful fascial release for the side body, hips and spine including psoas and quadratus lumborum. (2:57)
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Roller Assessment for Pre-pracitce core control (12:59)
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Pilates Pelvic Curls with Lateral Translation (0:51)
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Pilates Pelvic Curls with rotation (0:31)
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Spine Twist Supine - Exploring Spinal Rotation in the lower back (6:50)
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Active release sequence for the lower back, psoas and hamstrings (10:21)
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Movement for gait patterning: Thoracic and lumbar rotation with gluteal activation. (8:16)
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Side support variations: Mobilising and strengthening the shouder girdle, ribcage and thoracic spine. (3:40)
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Taco Saw: Seated lateral flexion with flexion to mobilise spine (4:35)
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Swan with rotation: Building spinal mobility with thoracic extension and rotation (9:11)
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Roller Assessment of core control to finish practice (3:58)
SHORT VIDEO RESCOURCES: Integrating movement - Connecting Legs to Core
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Centering seated on a chair (8:13)
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Picking Up: Challenging functional lower limb and gluteal strength. Balance. (7:21)
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Single leg challenge: Increase balance, leg and hip strength (3:42)
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Pre-Practice Assessment (2:21)
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Roller leg series: Integrating pelvis & legs with core, psoas strength & length (8:30)
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Pilates Warm up - Integrating movement (15:20)
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Strengthening the inner leg and outer hip (7:29)
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Strengthening the back body - Integrating movement in hip and back extension (12:41)
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Quadruped roller challenge - Whole body integration with 'leg to core' focus (2:11)
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Standing Roller Hip Hikes - Functional Integration for gait (5:22)
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Body Scan to complete your practice (1:25)
SHORT VIDEO RESCOURCES: Integrating movement - Connecting Arms to Core
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Preparing the shoulder girldle: Side lie rotations, Breathing, Supine arms with weights (16:21)
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Stretngthening the rotator cuff (6:12)
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Integrating movement: Roller arms to core with fascia focussed movement (7:11)
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Challenging Sequence integrating shoulders, side body and core. Balancing strength and mobilty with fascia focussed movement. (21:35)
