# Complete Pilates


## Posts

- [Why women need strength training](https://complete-pilates.co.uk/women-need-strength-training/): Many women are hesitant when it comes to strength training. This is largely because they fear bulking up – but the heavily muscled men lifting 100s of kg at the gym can also be off-putting. Together, these factors explain why far too many women never give weights a go. But avoiding muscle-building activities is a mistake. Because rather than bulking you up, these workouts fire-up your metabolism and help you create a lean body. With National Osteoporosis day just around the corner, it is also important to point out that women need strength training to maintain their health. This is because […]
- [Look after your bones: World Osteoporosis Day 2018](https://complete-pilates.co.uk/world-osteoporosis-day/): World Osteoporosis Day It’s just around the corner. And in honour of it, Complete Pilates will be publishing a series of blogs about the importance of bone health. First in our series is this post from Physiotherapist, Clinical Pilates teacher and our head of business development, Ruth Smith. Osteoporosis is a major worldwide health issue. In this country, 1 in 3 women and 1 in 5 men over the age of 50 will suffer an osteoporotic break of a bone. These breaks can be life-threatening and a major cause of pain and disability, particularly as we get older. But few people understand the […]
- [The Benefits of Clinical Pilates according to a Alexander Montogomery](https://complete-pilates.co.uk/benefits-clinical-pilates/): Here at Complete we pride ourselves on providing rehab-focused Pilates of the highest standard. We know our clinical take on the Joseph Pilates method works, as our many recovering post-operative and injured clients can testify. Despite this, and although there are existing medical studies to back up our assertions, many still question whether Pilates is really that beneficial. We’re set on silencing these sceptics, though, by using science to prove its effectiveness. To do this, we’re producing our own research on the effects of Pilates on lower back pain. Putting together this study wouldn’t be possible on our own. But luckily, […]
- [6 ways pilates improves sports performance](https://complete-pilates.co.uk/pilates-improves-sports-performance/): For decades now, Pilates has been a fundamental part of the fitness regime of professional dancers. Ballet dancers especially are known for using Joe Pilates’s exercises to stay efficient and strong. More recently, elite athletes from all different sports are turning to Pilates to optimise their performance. Cristiano Ronaldo and Serena Williams are just two high-profile athletes that swear by the method to keep them injury-free and at the top of their game. To find out why this method is becoming so popular among athletes, read on and discover the 6 ways Pilates improves sports performance: 1. Flexibility Short hamstrings are […]
- [5 of the Best Foam Roller Exercises](https://complete-pilates.co.uk/foam-rolling/): Getting access to a foam roller these days is easy. You can pick up a cheap one in your local sports shop and gyms usually stock them. In fact, ask most people and they’ll tell you they already have one lying around at home somewhere. Despite these facts – and although the benefits of foam rolling are well known – few people use this device regularly. After all, who has time to foam roll after a day at work or a long gym session? Well, according to experts, those of you neglecting this device are missing out. Because using one for […]
- [Why your feet need exercise](https://complete-pilates.co.uk/feet-need-exercise/): Feet are the foundation of the body. They are our base of support and are responsible for keeping us upright. They also work to keep hips, knees, and even shoulders in good alignment. Because of the important role they play, feet need to be strong, supple and balanced. But keeping them in tip top condition isn’t easy. Even everyday things like wearing rigid shoes all day long leave them stiff and weak. So, how do we combat the negative effects of modern life and optimise our foot health? Well, as with the rest of the body, exercise and self-massage is the […]
- [The benefits of Pilates during pregnancy according to a new mum](https://complete-pilates.co.uk/pilates-during-pregnancy/): If you hadn’t noticed already, Complete Pilates love to talk about the benefits of Pilates for pregnant women. And there is good reason for this: CP know just how effective this form of exercise can be for supporting expectant mums. How do we know it works? Well, aside from these scientific studies, we’ve seen many of our clients enjoy a more positive pregnancy (and recover more quickly post-partum) because of their sessions with us. You don’t just need to take our word for it though. Because below, you can find out about the numerous benefits of Pilates during pregnancy directly from […]
- [An introduction to Pilates small props – foam roller Pilates](https://complete-pilates.co.uk/foam-roller/): Ask a Pilates teacher to choose their favourite small prop and the answer you’ll most often hear is: “a foam roller, of course”. But why do instructors rate foam rollers for Pilates so highly? Well, aside from being a compact and versatile device that can be used for both self-massage and exercise, it is also an easy piece of kit to get your hands on. You’ll usually find a foam roller in your local gym or you can buy one in most sports shops. On top of all that, foam rollers are pretty cheap (usually costing between £10 – £30) and […]
- [The Best Lower Ab Exercises for Pilates Beginners](https://complete-pilates.co.uk/lower-ab-exercises/): Your lower abdominals can be a tricky area to train and tend to get neglected in many of the usual ab- strengthening exercises. In this guide, we will dive into the best Pilates lower ab exercises to do in order to train them. Why Is It Important To Train Lower Abs? Failing to target this area can do more than merely deprive you of flat abs. Doing so means that the Transverse Abdominis (TrA), the deepest lower abdominal muscle, isn’t getting the attention it needs. The TrA is an important spinal stabiliser and research has shown that people with low back […]
- [How to use the stability ball for this reformer abdominal exercise](https://complete-pilates.co.uk/how-to-use-the-stability-ball/): If you practise equipment Pilates regularly then you’ll probably know the “reverse abdominals” exercise, even if the name is unfamiliar. The exercise involves getting on all fours on the reformer with your knees resting on the carriage and your hands on the metal runners. Then, using a strong breath, you bring your knees (and the carriage with them) in and out from underneath you. If you’ve experienced it you’ll know how much this exercise challenges your lower abdominals and your upper body. Another benefit – and something you won’t feel when performing this move – is how great it is for […]
- [Pregnancy Pilates Benefits: The 5 Reasons](https://complete-pilates.co.uk/5-benefits-pregnancy-pilates/): Pregnancy might seem like the perfect time to give up on the gym and put your feet up. But according to baby charity Tommy’s, keeping active during pregnancy is important for both mental and physical wellbeing. Plus, it can also help prevent certain pregnancy-related health conditions from developing. Not all forms of exercise are safe for prenatal women, however, which is where pregnancy Pilates comes in. Why pregnancy Pilates? Pregnancy Pilates offers all the usual benefits of the method, including strengthening and lengthening muscles, and improving mobility and coordination. In a pregnancy Pilates class, however, all exercises are adapted to make […]
- [A day in the life of a Pilates instructor](https://complete-pilates.co.uk/a-pilates-instructor/): Want to find out what life is like as a Pilates instructor? First up: Stephanie Santarini, Clinical Pilates Teacher and Complete Pilates Studio Manager Sunday night: Weekdays for me are hectic. We offer group classes and individual sessions at Complete Pilates. I only teach Pilates on a 1:1 basis so my days are filled with back-to-back Pilates sessions with clients. This means that Mondays are always the start of a busy week and to make sure they run smoothly I need to spend Sundays getting organised. I don’t mind though – I like to start the week feeling prepared Sunday afternoons have […]
- [Pilates teacher training in London](https://complete-pilates.co.uk/pilates-teacher-training-in-london/): Brent Anderson, CEO and President of Polestar Pilates, on why Pilates teachers should train with Polestar If you are interested in getting your Pilates qualification – perhaps you’ve been googling “how to become a Pilates instructor” – then you’ll have discovered that there are lots of different Pilates schools on the market. But, in the humble opinion of Complete Pilates, Polestar Pilates is one of the best and most comprehensive programmes out there. For those of you who haven’t heard of Polestar, it is rehab-focused training programme that fuses together Pilates, Physiotherapy and mind-body energy systems. Because of this, Polestar takes […]
- [How to get the most out of your first wellness festival](https://complete-pilates.co.uk/first-wellness-festival/): Spring is here, which means that the wellness festival season is well underway. For those of you planning to attend your first ever wellness or fitness festival this year, we’ve put together 10 tips and ideas to help you get the most out of it. I’ve worked in the fitness industry for a couple of years now. I’ve also had a passion for wellness and exercise for as long as I can remember. But although I’ve always loved the look of these wellness festivals, (loads of different exercise classes on offer, foodie freebies and health brands galore – what’s not to […]
- [Pilates Exercises for Runners: 5 Workouts to Improve your Running](https://complete-pilates.co.uk/5-workouts-that-will-make-you-a-better-runner/): Pilates workouts – Whether you run for pleasure or you’re training for an event… Author; Alice Howarth; Evening Standard. Saturday 17th February Think if you want to be a better runner then you should just run more? Practice makes perfect, right? Well, yes, kind of but there’s more to it than that. When it comes to exercising usually people have their “one thing” they like doing whether that’s running, going to the gym or swimming but what they often don’t realise is that combining a range of exercises can really aid your ability in one. It gives your body a chance to be worked out 360 – […]
- [Foam Roller Exercises For Runners - Your Step By Step Guide](https://complete-pilates.co.uk/foam-roller-exercises-for-runners/): If you are a runner who likes to run regularly or cover long distances, then it’s likely that over time you’ll suffer from knots and tight spots in your body. This often comes hand in hand with not varying your training programme and not doing mobility or strength exercise like Pilates. If that’s that case then foam rollers exercises for runners can help! They not only help to release the pressure built up within the body but also give the muscles some much needed TLC. Foam rollers help to increase mobility and flexibility which are both important for running efficiently and […]
- [Foam Roller Exercises For Back Pain](https://complete-pilates.co.uk/foam-roller-exercises-for-back-pain/): Do you suffer from back pain? If you spend most of your day sitting at a desk or if you take part in a lot of sports or fitness classes, then there is a high chance that you have experienced some sort of back pain before. Back pain is one of the most common reasons people go to the doctor or miss work, with almost a third of UK adults experiencing this problem. No matter if your back pain is chronic or short-term, it can interfere with your day-to-day activities, your activity and exercise routine and your sleep. Fortunately, there are […]
- [Pilates For Knee Pain](https://complete-pilates.co.uk/pilates-for-knee-pain/): Do you suffer from knee pain? Your knee joints are one of the most important joints in your body. They act to transmit force and movement from your hips to your feet and vice versa. They also help you to carry out simple day to day activities, such as walking, going up and down the stairs and physical exercise. Knee pain is one of the most common musculoskeletal complaints and can have a big impact on your quality of life if it’s left untreated. A number of muscle groups help to keep the knees working well, but when one muscle gets injured, […]
- [Pilates for Neck Pain](https://complete-pilates.co.uk/pilates-for-neck-pain/): Do you suffer from neck pain or a stiff neck? Neck pain is often accompanied by shoulder pain and headaches. If neck pain is a frequent problem for you, it is not surprising that it can significantly impact your quality of life and day-to-day activities. Whilst exercises may be the last thing you want to do whilst in pain, Pilates exercises for neck pain are designed to help alleviate and manage pain. Clinical Pilates in particular, can help to improve and correct postural alignment, develop your core strength, flexibility and mobility around your shoulders, upper back and abdominals. In this article, we go […]
- [Back Care Awareness Week](https://complete-pilates.co.uk/back-care-awareness-week/): Do you suffer from constant back pain? Do you experience regular flare-ups of back pain which prevent you from doing things? Do you often find yourself googling how to treat back pain? You are not alone! It is estimated approximately 8 million adults in the UK suffer from chronic back pain, accounting for 40% of sickness absence in the NHS and costing the economy around £10bn a year. In light of Back Care Awareness Week (4th-8th October), at Complete Pilates, we are helping to raise awareness around how to prevent, manage and help back pain. Back Care Awareness Week initiated by […]
- [Pilates and Menopause: How can Pilates help?](https://complete-pilates.co.uk/pilates-and-menopause/): In light of World Menopause Day on the 18th of October, at Complete Pilates, we want to shine a light on the common symptoms of menopause but also how women can manage the impact of menopause. In the UK, an estimated 13 million women and open in a new page are going through menopause with 1 in 4 suffering debilitating symptoms that can be quite severe and have a significant impact on everyday activities. Other astonishing facts about menopause from Menopause Support include: Symptoms can last up to 15 years Over 60% of women experience symptoms Almost half of menopausal women […]
- [Book Openings - Your Step by Step Guide with Video!](https://complete-pilates.co.uk/book-openings/): If you spend a lot of time at your desk and want better posture or you always complain that your back is sore and stiff then the open book stretch, also known as book openings, is the movement for you! Book openings are great for improving mobility through the spine, particularly through the thoracic region.  They are also a wonderful stretch for the chest and provide great shoulder mobility. In this article, we’ll be discussing: What are book openings? How to do book openings? What are the benefits of book endings? Who are book openings suitable for / not suitable for? […]
- [Pelvic Clock](https://complete-pilates.co.uk/pelvic-clock/): Do you get back pain and want an easy exercise to help? Do you wonder why you get lower back pain after being in the gym? Do you feel really stiff but never feel like you can get a good enough stretch or your mobility just is not improving? Maybe you have plateaued in your Pilates training and are not sure why? In this article, we’ll be discussing: What is the pelvic clock How to do the pelvic clock exercise What are the benefits of the pelvic clock exercise Who is the pelvic clock exercise suitable for / not suitable for? […]
- [Quadruped Exercise  - Your Step by Step Guide with Video!](https://complete-pilates.co.uk/quadruped/): If you are looking to improve your core strength, your posture and your balance then the quadruped, or the bird dog exercise as it’s also known, is the exercise for you. It’s an exercise which helps to strengthen the lower back and prevent injury and is used for physical therapy if you have a spinal injury or sciatica. So, whether you’re an athlete, bodybuilder,  fitness enthusiast or super active and looking for a way to improve your lower-back function and spinal health, then the quadruped can enhance both performance and muscle function. In this article, we’ll be discussing: What is the […]
- [How to Stretch Hip Flexors - Your Step by Step Hip Flexor Pilates Stretch Guide with Video!](https://complete-pilates.co.uk/hip-flexor-stretch/): Hip flexors are a group of muscles that sit at the front of the hips and connect to the pelvis and lower back. They’re an important muscle group which allow you to bend and raise your leg, rotate and kick. They also help with movement such as running, walking, and squatting or even sitting. However, sometimes these activities can lead to tight hip flexors which can then lead to lower back pain, hip pain, and injury. If you often have a feeling of tightness around your hips, this could be due to tension around the hip flexors. This is why the […]
- [Why Do The McConnell Squat Exercise?](https://complete-pilates.co.uk/why-do-the-mcconnell-squat-exercise/): The McConnell squat is a great Pilates squat exercise if you are a runner and looking to get stronger, if you struggle with balance and want to improve it or if you have back pain and have been told you need to strengthen your glutes. A Pilates squat exercise is a compound movement which means that it works the whole of your body. However, squatting on one leg like the McConnell squat is way more functional. We spend most of our time on one leg so if you want to improve your balance, or be faster and stronger when you run, […]
- [Glute Bridge March - Your Step by Step Guide with Video!](https://complete-pilates.co.uk/marching-bridge/): The glute bridge march is one of the best exercises to do if you are a runner who is returning from an injury, or if you suffer from lower back pain in the gym or while out walking.  It’s also great if you want to get stronger while stretching out your hip flexors at the same time. Essentially this is a variation of the standard bridge exercise which incorporates a marching movement giving that extra challenge to the glutes and hamstrings adding in strength, stability and mobility work. In this article, we’ll be discussing: What is the glute bridge march How to […]
- [Thread The Needle - Your Step by Step Guide with Video!](https://complete-pilates.co.uk/thread-the-needle/): Do you spend a lot of time at your desk and want better posture? Do you always feel stiff after playing sports or a workout? Maybe you are just fed up with someone close to you asking for a back massage all the time! If so, then thread-the-needle is the perfect exercise for you! It’s a great way of improving mobility in the spine and is an excellent warm-up or cool down stretch following a workout. In this article, we’ll be discussing: What is thread-the-needle? How to do the thread-the-needle Pilates exercise? What are the benefits of the thread-the-needle exercise? Who […]
- [Cat Cow Stretch – Our cat cow pose Guide with Video!](https://complete-pilates.co.uk/cat-cow/): If you are looking for a quick and simple movement to just give your body a break then the cat cow stretch is the perfect one for you. Cat-Cow is said to improve posture and balance which is super for anyone with back pain. The synchronized breath and movement also helps your body to relax and ease any of the stress built up throughout the day. In this article, we’ll be discussing: What is the cat and cow stretch? How to do cat and cow What are the benefits of a cat cow stretch? Who is the cat and cow stretch […]
- [Pilates Mermaid Exercise - Your Step by Step How to Guide!](https://complete-pilates.co.uk/pilates-mermaid-exercise-your-step-by-step-how-to-guide/): If you often feel stiff after sitting at your desk all day, or you wake up and it takes a while for you to loosen up then the mermaid exercise is the perfect stretch for you! This exercise is also a great way to increase the mobility around your mid back (thoracic spine) and to help you work on your hip mobility, perfect if you are sitting all day! Mermaid is also great for anyone who wants to improve their golf swing or tennis game! By increasing your mobility, and then strengthening yourself to stay there, you will be able to generate more power. […]
- [Pilates Dart Exercise - Your Step by Step Guide with Video!](https://complete-pilates.co.uk/dart-exercise/): Do you get back pain or are scared to feel your lower back when working out? Do you sit at your desk a lot or want better posture? Or are you simply looking to get a stronger back? Strengthening your back muscles can help prevent injuries occurring and ensure that your entire body works smoothly, both during daily movements and during exercise. It will also improve your posture as these are the muscles which help to hold you up against gravity. The dart exercise is a Pilates mat exercise which is an excellent way to help in strengthening, supporting a healthy […]
- [Criss Cross Pilates - Your Step by Step Guide with Video!](https://complete-pilates.co.uk/criss-cross-exercise/): Are you looking to build your abs strength? Do you want a warm-up exercise before you run or play sports? Maybe you just want a challenge? The criss cross exercise is an excellent movement to help with building strength in the core. It’s carried out on a mat and focuses on the abdominals with an emphasis on the obliques (the waist muscles!) In this article, we’ll be discussing: What is a criss cross? How to do the criss cross Pilates exercise? What are the benefits of the criss cross exercise? Who is the criss cross exercise suitable for / not suitable for? […]
- [Dead Bug Exercise - Your Step by Step Guide with Video!](https://complete-pilates.co.uk/dead-bug-exercise/): The dead bug exercise will help you improve your pelvic stability, activate your deep abdominal muscles, and help you learn how to differentiate the movement between your hips, pelvis and lower spine. Perfect for creating a strong base! Incorporating core moves into your workout routine is essential for improving your overall strength. If you play lots of sports such as tennis or basketball where you have to extend opposing limbs or stretch, jump or reach for a ball then it is important to have a strong core to make these types of movements possible. But it’s not just athletes who need back-protecting […]
- [Benefits of Resistance Bands](https://complete-pilates.co.uk/benefits-of-resistance-bands/): In this article, we’ll be discussing the benefits of resistance bands and why they should be incorporated into your daily workout routine. Not only are resistance bands highly versatile, portable pieces of equipment, they can add a whole level of difficulty to your workouts. Whether you find yourself traveling frequently, find it difficult to get to the gym or only have a spare half an hour here or there, resistance bands can be the perfect solution to getting a workout in at anytime from anywhere. If your goal is to build, strength, or recover from an injury, the uses and benefits […]
- [Pilates and Parkinson’s](https://complete-pilates.co.uk/pilates-and-parkinsons/): Today we are looking at how Pilates can be beneficial if you are suffering from Parkinson’s disease. Pilates is a form of exercise originally created by Joseph Pilates in the early 20th Century. However, over the years it has evolved significantly and is accessible for anyone! It is also now used a lot in rehabilitation for illness or injury. Pilates uses relatively slow paced movements on the mat or on equipment, and encourages someone to use the most efficient patterns of movement and alignment throughout the body. Parkinson’s is the second most common neurodegenerative disease in the world. Although Parkinson’s is […]
- [Pilates for Golf: The Benefits of Pilates for Golfers](https://complete-pilates.co.uk/pilates-for-golfers/): Golf and Pilates might not seem like a natural partnership. But, in fact, the emphasis in Pilates on rotation, spine flexibility and trunk stability means that players – both professional and recreational – can gain a lot from practising this method. Not forgetting that Pilates can help golfers with injury prevention and injury recovery. With each repetitive movement – rotate, tilt, shift and extend – taken on a drive, golfers put themselves at risk of overusing particular muscles. This is where Pilates for golf becomes an attractive solution. In this article, we talk in depth about the benefits of Pilates for […]
- [Exercising with a stoma](https://complete-pilates.co.uk/exercise-with-a-stoma/): If you have had stoma surgery it can be a very challenging time getting used to a new way of living. But a stoma does not have to stop you from living your life fully and exercising regularly. As you are recovering from surgery, exercise might be the last thing on your mind but your stoma nurse and GP will be there to recommend on getting physically active again. Getting fit and being active is key in recovering quickly and an overall better quality of life. If you have a stoma from bowel cancer surgery, regular exercise will improve your chances […]
- [Benefits of exercise during chemotherapy](https://complete-pilates.co.uk/exercise-and-chemotherapy/): Exercise is an important component of treating cancer. Research has proven the significant effects of exercise for people with cancer. There is more and more evidence being published that exercise needs to be a part of treatment even when you are having chemotherapy. It doesn’t matter if you are someone who has never been physically active, even small changes can make a difference. For those of you going through chemotherapy who are used to exercising, it is recommended to keep going through treatment. One to one support from a cancer rehabilitation physiotherapist can ensure that you have the right programme for […]
- [Pilates for upper back pain? 9 Effective Stretches for Upper Back Pain](https://complete-pilates.co.uk/stretches-for-upper-back-pain/): Are you suffering from upper back pain? With more of us spending time sitting at a desk, hunching over a device, it is a great time to prevent upper back pain from being a problem for you. Luckily, relief can come from upper back Pilates exercises. Why Do Pilates for Upper back pain? Sitting for prolonged periods of time is known to contribute to upper back pain. It can cause increased stress on the back, neck, arms and legs for a number of reasons. Reduced blood flow to the muscles and joints Reduced movement of the fluid in the joints Lack […]
- [How to Prevent Back Pain While Working from Home](https://complete-pilates.co.uk/avoiding-back-pain-when-working-from-home/): In light of recent events, many more of us find ourselves working from home and without a  working set up that allows us to work comfortably, thus causing back pain. If you’ve been working from home since the start of the pandemic expecting it to be short term so didn’t focus on your set up and are still there, still sitting on your sofa or dining room table, you are not alone! More people than ever are complaining of lower back pain so it may be time to consider your home office set-up. According to the Office for National Statistics, in April […]
- [The benefits of postnatal Pilates](https://complete-pilates.co.uk/benefits-of-postnatal-pilates/): Pilates during your pregnancy is important to sustain a healthy lifestyle, help prepare for labour and delivery, and help reduce some of the negative side effects of pregnancy. But, your participation in Pilates shouldn’t stop there. There are a whole host of benefits of postnatal Pilates to help you in your journey as a mum! Not only does Pilates enable mums to gently ease their way back into exercise, it also targets the weakened abdomen to aid muscle restoration and mobilises the spine to help you posture. We understand that exercise post-birth can be the least of your worries, especially if […]
- [Podcast Episode 17: COVID special for clinicians](https://complete-pilates.co.uk/podcast-episode-17-covid-special-for-clinicians/): Podcast Episode 17: COVID special for clinicians and health and wellbeing professionals with Emily Lockwood, respiratory physio In the second part of our 2 part COVID special with Emily Lockwood, respiratory physio, we look at what clinicians should be looking out for and useful tips for getting people back into exercise after COVID. We discuss the importance of listening to the patient, asking the right questions, and not just progressively trying to load someone. We also discuss the use of objective markers and where we should be starting patients, as well as how often we should be asking them to train! […]
- [Exercise and Pregnancy: The benefits of exercise during pregnancy!](https://complete-pilates.co.uk/benefits-of-exercise-during-pregnancy/): Believe it or not, but exercise and pregnancy can offer a whole host of benefits from helping to prepare you for labour and delivery, to improving sleep, boosting your energy and preventing pregnancy related conditions like gestational diabetes! Exercise may be the last thing on your mind when you’re struggling with (what could be perceived as) the pitfalls of pregnancy, such as morning sickness, backache, constipation, bloating and swelling to name a few. However, it can be a great time to get active, get healthy and stay in shape. In this article, we’ll walk you through the benefits of exercise during […]
- [Podcast Episode 16: COVID special for patients](https://complete-pilates.co.uk/podcast-episode-16-covid-special-for-patients/): Podcast Episode 16: COVID special for patients and health and wellbeing professionals with Emily Lockwood, respiratory physio In the first part of our 2 part COVID special with Emily Lockwood, respiratory physio, we delve into the symptoms of COVID, what long COVID really means and how to return to activity after long COVID. We also discuss the importance of listening to your body, what an activity diary is and why seeking help from a respiratory physio can help you. This podcast is also really useful for clinicians or health professionals to listen to as it has some great tips. Subscribe to […]
- [Benefits of cervical cancer rehab](https://complete-pilates.co.uk/cervical-cancer-rehab/): January is cervical cancer awareness month. We would like to tell you about cancer rehab for cervical cancer in the form of physiotherapy, exercise, and Pilates. Exercise has a significant role in the prevention of cancer, treatment of cancer, and recovery after treatment. Cervical cancer Cervical cancer is when abnormal cells grow in the lining of the opening to the womb from the vagina, this is the cervix. It is one of the cancers that affects the female reproductive system. In the UK there are around 8 people diagnosed with cervical cancer every day, it is the 14th most common cancer […]
- [Who Invented Pilates?](https://complete-pilates.co.uk/who-invented-pilates/): Pilates was invented in the early 1920s by Joseph Pilates, of whom it now takes its name after. Joseph Pilates was born near Dusseldorf, Germany in 1883. Pilates later moved to England in 1912 where he worked as a circus performer, boxer and self-defence instructor. During the First World War, Pilates was interned as an ‘enemy alien’ along with other German nationals living in England. During this time, Pilates began developing a new approach to physical fitness and body conditioning, which he called contrology and we now know as Pilates. Towards the end of the First World War, Joseph Pilates was enrolled […]
- [Podcast Episode 15: The Psychological games people play and how to deal with stress as a therapist.](https://complete-pilates.co.uk/podcast-episode-15-the-games-people-play/): Podcast Episode 15: The Psychological games people play and how to deal with stress as a therapist with Donovan Pyle In the final part of our long chat with Psychotherapist Donovan Pyle, we begin to look at the games people can play in therapy. In this section, we particularly look at how therapists can deal with this and the stress that it can lead to and what their role is in this situation. This has been an incredible three part series and one we found very interesting as you can tell from the fact that we talked continuously! Subscribe to our […]
- [Podcast Episode 14: When injuries can become your identity](https://complete-pilates.co.uk/podcast-episode-14-when-injuries-can-become-your-identity/): Podcast Episode 14: When injuries can become your identity with Donovan Pyle In the second part of our long chat with Psychotherapist Donovan Pyle, we continue our deep discussion into many of the psychological aspects of health and injury. In this section, we particularly look at topics such as when people’s injuries become their identity and how this can become a road block to recovery. We also discuss the importance of setting boundaries as a therapist and how across all modes of therapy, it is impossible to help absolutely all clients. We then look at how a therapist can manage the […]
- [How to become a Pilates instructor](https://complete-pilates.co.uk/how-to-become-a-pilates-instructor/): Are you wondering how to become a Pilates instructor? Maybe you want to become a reformer, or equipment Pilates instructor? In this blog we are going to walk you through the steps to become a Pilates instructor, not just in the UK but abroad as well. We will look at how much it can cost to become a Pilates instructor as well as how much you can earn, where you can work and the skills that you need. If you are reading this blog, it is likely you have done Pilates before and are looking for a career change to become a […]
- [Podcast Episode 13: What is Psychotherapy and how can psychological stress change pain](https://complete-pilates.co.uk/podcast-episode-13-what-is-psychotherapy/): Podcast Episode 13 – What is Psychotherapy and how psychological stress effects pain and injuries – with Donovan Pyle In this episode Helen and Reece chat to Psychotherapist Donovan Pyle. Donovan explains what Psychotherapy actually is, and and how he uses a type of therapy called Cognitive Behavioural Therapy in his practice. Donovan also talks about the effect psychological (i.e. non-physical) stress can have on pain and injuries. This episode is the first of 3 which all link very closely together. Partly because we couldn’t stop chatting! Subscribe to our YouTube Channel Follow us on spotify
- [Podcast Episode 12: How to care for Triathletes and their common injuries](https://complete-pilates.co.uk/podcast-episode-12-podcast-episode-12-triathletes/): Podcast Episode 12: How to care for Triathletes and their common injuries with Dan Boyd In this second episode with physiotherapist and accomplished long distanced triathlete Dan Boyd, we talk about common injuries triathletes may face. We also go into how you can rehabilitate these injuries, plan your week and how you can even prevent these injuries. Subscribe to our YouTube Channel Follow us on spotify
- [Why skiers should do Pilates](https://complete-pilates.co.uk/skiers-pilates/): The thrill of flying down a snow-covered mountain at speed is what attracts most people to skiing (and snowboarding). But it’s also what makes winter sports so risky. These sports are also physically demanding and require targeted training to prepare for, something few people do in the lead up to their holiday. In light of all this, it’s no surprise that injuries are common. In fact, there are around 10,000 people hospitalised each year with winter sports-related breaks and ruptures. But preparing your body in the weeks before you hit the slopes can help you avoid injuries and falls. It can […]
- [Podcast Episode 11: How Cycle Fit can reduce injury and improve performance](https://complete-pilates.co.uk/podcast-episode-11-how-cycle-fit-can-reduce-injury-and-improve-performance/): Episode number 11: How Cycle Fit can reduce injury and improve performance with Dan Boyd The first part with Physiotherapist and accomplished long distance Tri-Athlete & Cyclist Dan Boyd, to talk about how a correct and thorough Cycle Fit can prevent bicycle related injuries and also improve performance. Dan heads up the Complete Physio Bike Fit service and has worked with thousands of cyclists, including the Sky Sports Cycling team. He uses advanced video technology and power measures to best fit your bike to you, making sure the set-up of your bike, whether you are a professional, amateur or commute rider, […]
- [6 Effective Pilates Shoulder Exercises at Home](https://complete-pilates.co.uk/shoulder-exercises-at-home/): Strong shoulders are key for everyday life and are often not thought about. That’s why it’s important to do shoulder exercises at home or in the gym to ensure you’re continually building your shoulder strength. They are incredibly mobile joints and have a huge range of motion. However, this can make them vulnerable to injury. Often, we see people working on all the large muscle groups in their shoulders. Whilst this is great as it will help to give you power, ignoring the stability muscles will lead to problems in the long run. Building shoulder strength at home is easier than […]
- [Podcast Episode 10: The post-natal edition](https://complete-pilates.co.uk/podcast-episode-10-the-post-natal-edition/): Episode number 10: The post-natal edition with Clare Pacey The final part in our series with Pelvic health physiotherapist Clare Pacey which centres around your journey through pregnancy. In this final episode, we talk with Clare about the importance of rehab after giving birth and allowing your body time to recover. Clare also discusses why it may be important to see a pelvic health or women’s health physio, and how you can get back to running safely. Subscribe to our YouTube Channel Follow us on spotify
- [Podcast Episode 9: The birthing edition](https://complete-pilates.co.uk/podcast-episode-9-the-birthing-edition/): Episode number 9: The birthing edition with Clare Pacey The third part in our series with Pelvic health physiotherapist Clare Pacey. In this episode we talk with Clare about the options and choices you may be faced with during your labour and what you should know about all of them, as well as what you may like to ask! We also talk about doulas and how they can help, as well as how what you do before your birth can also play a role. Subscribe to our YouTube Channel Follow us on spotify
- [5 effective Pilates arm exercises you can do at home](https://complete-pilates.co.uk/arm-exercises-at-home/): Arm exercises at home are actually really easy to do and do not require the use of lots of heavy weights and bars. In this blog we are going to show you 5 at home arm exercises which you can do using a band and your body weight, to help strengthen your arms, particularly your triceps. Upper body strength is really important in day to day life as it helps with posture, lifting objects, opening heavy doors or simply lifting and playing with your children. The stronger your arms and back are the easier these become! All the exercises are suitable for […]
- [4 Benefits of foam rolling](https://complete-pilates.co.uk/benefits-of-foam-rolling/): When we think of the benefits of foam rolling, we often think about relieving muscle tightness and soreness. The research on the effect of foam rolling on muscle flexibility and soreness is mixed, but a lot of people swear by it. At Complete Pilates we think the benefits of foam rolling are more than just for muscle release. Foam rollers come in different shapes and sizes. We tend to use the long (90cm) hard foam rollers. However, you can also get shorter ones and textured, or ridged, ones that are made specifically for muscle release. The foam roller is made for […]
- [Podcast Episode 8: The pregnancy edition](https://complete-pilates.co.uk/podcast-episode-8-the-pregnancy-edition/): Episode 8: The pregnancy edition with Clare Pacey The second part of our three part series with Physiotherapist and Clinical Pilates instructor Clare Pacey. In this podcast, Clare talks about some common issues which women can face during their pregnancy and what can be done to help. This includes strongly advocating exercise throughout pregnancy, including lifting and running! Subscribe to our YouTube Channel Follow us on spotify
- [Pilates rehabilitation after prostate cancer surgery](https://complete-pilates.co.uk/prostate-cancer-pilates/): Pilates can form an important part of your recovery and rehabilitation after prostate cancer surgery or treatment. There are be specific guidelines to follow for returning to exercise after your surgery which we will discuss in this article. Pelvic floor exercises will be part of the guidelines and should be done by every man undergoing treatment for prostate cancer.  We will explain why this is important and how to include them in your daily life and exercise programme. There are numerous studies that show the benefits of physical activity and exercise after cancer and cancer treatment.  Some of these have looked […]
- [Podcast Episode 7: The role of a Pelvic Health Physio](https://complete-pilates.co.uk/podcast-episode-7-the-role-of-a-pelvic-health-physio/): Episode 7: The role of the Pelvic Health Physio with Clare Pacey This is the first in a four part conversation with Clare where we look at pelvic health. In this episode we talk about what a pelvic health physio actually does and some of the common things you can look out for as both a clinician and patient. We also look at whether the pelvic floor could be the missing link in treatment of back and hip pain. Subscribe to our YouTube Channel Follow us on spotify
- [Podcast Episode 6: All about horse riding!](https://complete-pilates.co.uk/podcast-episode-6-all-about-horse-riding/): Episode 6: Horse riding injuries and its requirements with Annabel Hawker The second part of our three part series with Physiotherapist and Clinical Pilates instructor Annabel Hawker. In this podcast, we chat with Annabel on all things to do with horse riding. This includes the types of injuries, the difference between riders and what you can look out for and ask in a clinical assessment. Subscribe to our YouTube Channel Follow us on spotify
- [Podcast Episode 5: Multi-directional instability of the shoulder](https://complete-pilates.co.uk/podcast-episode-5-multi-directional-instability-of-the-shoulder/): Episode 5: Multidirectional instability of the shoudler with Annabel Hawker The second part of our three part series with Physiotherapist and Clinical Pilates instructor Annabel Hawker. In this podcast, we chat with Annabel about one of her clinical interests, multidirectional instability of the shoulder. Within this podcast she sets out not only what this means, but how to look out for it and the rehab around it. Subscribe to our YouTube Channel Follow us on spotify
- [Pilates for Breast Cancer: How can Pilates help?](https://complete-pilates.co.uk/pilates-for-breast-cancer/): In light of Breast Cancer awareness month (October), at Complete Pilates, we want to shine a light on awareness of early cancer detection, diagnosis, early treatment and rehab. According to Breast Cancer Now, breast cancer is the most common cancer in Women in the UK. Approximately, 55,000 women and 370 men are diagnosed with breast cancer every year. That’s one woman diagnosed every 10 minutes. 25% of breast cancer cases are preventable with the right measures in place. The numbers of women surviving breast cancer are increasing each year with 90% surviving to 5 years and 50% to 10 years. Despite […]
- [Podcast episode 4: What is clinical Pilates?](https://complete-pilates.co.uk/podcast-episode-4-what-is-clinical-pilates/): Episode 4: What is clinical Pilates with Annabel Hawker The first part of our 3 part series with physiotherapist Annabel Hawker. In this episode we take on what clinical Pilates really is, the problems with it in the UK, why we believe it works so well, who it can benefit and what you should be looking out for! Subscribe to our YouTube Channel Follow us on spotify
- [7 Cardio Exercises you can do at Home!](https://complete-pilates.co.uk/cardio-exercises-at-home/): Do you do regular cardio exercise? In Pilates our main aim is not usually to get the heart rate up and the lungs working.  However, we always encourage our clients to include cardio exercise at home, at the gym or in another class. For overall health, particularly of the cardiovascular system it is vital that we train the heart and lungs just like we train any other muscle. On 29th September it is Word Heart Day and this is a brilliant reminder to look after our hearts.  Cardiovascular disease is still the most common cause of death worldwide for both men […]
- [Podcast episode 3: Achilles tendon pain](https://complete-pilates.co.uk/complete-health-podcast-3-achilles-tendon-pain/): Episode 3: Treating the Achilles with Chris Myers. The final part of our three part series with Complete Physio Clinical Director, Extended Scope Physiotherapist, Registered Osteopath, MSK Sonographer & Independent Prescriber Chris Myers. In this podcast we chat with Chris on all things to do with your Achilles Tendon. This includes why you get pain, what to do if you get pain and what types of treatment may help. We also delve into the biggest question we get asked…should you stop running? Subscribe to our YouTube Channel Follow us on spotify
- [How can I improve my balance? Can Pilates Balance Exercises help?](https://complete-pilates.co.uk/improve-balance/): When thinking about balance and what it is, a lot of people imagine standing on one leg with their eyes closed, tightrope walking across high buildings or someone falling over. According to the NHS around 1 in 3 adults over the age of 65 who live at home will fall at least once per year. With an ageing population this obviously presents some problems. In Polestar, we have six different principles that guide our practice and one of these is alignment and weightbearing of the limbs. This basically means that if you line up the skeleton to where it is designed to […]
- [Podcast episode 2: Diagnostic ultrasound and how it can help you](https://complete-pilates.co.uk/podcast-episode-2-diagnostic-ultrasound-and-how-it-can-help-you/): Episode 2: Discussing diagnostic ultrasound and how it can help you with Chris Myers. The second in a 3 part chat with Complete Physio Clinical Director, Extended Scope Physiotherapist, Registered Osteopath, MSK Sonographer & Independent Prescriber Chris Myers. During this podcast, your hosts, Helen O’Leary and Reece Noble talk with Chris about what diagnostic ultrasound is. They also look at how this advanced skill links into a clinical diagnosis and physiotherapy rehab. Importantly they discuss when it may be appropriate to use and if you should get one! Subscribe to our YouTube Channel Follow us on spotify
- [Podcast episode 1: The origins](https://complete-pilates.co.uk/complete-health-podcast-the-origins/): Episode 1, The origins of Complete with Chris Myers The first of a 3 part chat with Complete Physio Clinical Director, Extended Scope Physiotherapist, Registered Osteopath, MSK Sonographer & Independent Prescriber Chris Myers. In this podcast, your hosts, Helen O’Leary and Reece Noble talk with Chris about the origins of Complete Physio and Pilates. They delve into the ethos behind the companies, what they are striving for and how they work together to achieve the best care possible. Subscribe to our YouTube Channel Follow us on spotify
- [Benefits of Pilates for dancers](https://complete-pilates.co.uk/benefits-of-pilates-for-dancers/): Pilates has long been part of the professional dancers supplementary training. In fact, Joseph Pilates Studio in NYC was in the same building as NYC Ballet! At the time this was under the directorship of the great Balanchine! It should come as no surprise that Pilates has loads of benefits for dancers! Whether it be in a rehabilitation capacity after injury, working towards your strength goals or for injury prevention, Pilates improves your stability, flexibility, strength, body awareness and coordination! See, there’s a reason all major Ballet companies in the world have Pilates studios and teachers in house. A ballet class […]
- [8 Ab blasting exercises you can do at home!](https://complete-pilates.co.uk/ab-exercises-at-home/): When you do ab exercises at home or in the gym, do you notice your stomach domes rather than flattening? Do you just keep hearing that you need a stronger core to prevent back pain? Do you think you need stronger abs to improve your posture? The phrase abs are made in the kitchen is something we are all used to hearing. And yes, a lower body fat percentage will help you show your abs better. However, abs should not be about how they look, but what they can do for you! There are 4 main muscles which make up the […]
- [Pilates for Children: What are the benefits?](https://complete-pilates.co.uk/pilates-for-children/): Have you thought about Pilates for your children? When Joseph Pilates developed his exercise program, he envisaged that it would be taught to children from a young age to foster good movement habits. He wanted to see Pilates for children taught in educational centres so that healthy movement habits would be carried forwards into adult life. Have your children been doing less exercise over the lockdown period? There is a trend towards children and young people doing less exercise with more time spent sitting and using tech. This has potentially been exacerbated by the lockdown due to covid19. We would like […]
- [5 effective glute exercises you can do at home!](https://complete-pilates.co.uk/glute-exercises-at-home/): Have you been told you need to get stronger glutes? Maybe you have back pain and it’s your go to exercises? Do you simply want to get fitter at home and glute exercises are part of this? Most of us have changed the way we exercise because of COVID. Keep reading below to find simple Pilates exercises for glutes that you can do at home and importantly, why you should do them! But before we start, let’s understand a little more about the glutes. First, we have the superficial muscle group which includes gluteus maximus, gluteus medius and gluteus minimus. Glute max […]
- [Improve your golf swing with Pilates](https://complete-pilates.co.uk/golf-swing/): Most people who have tried Pilates or looked into it know the quote, “if your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young”. Joseph Pilates truly believed this and even now we talk about it. This is now known as spinal articulation. In Polestar, spine articulation is our third principle. To us, this means how you distribute movement throughout the spine, and as a result, you get a distribution of the forces you then put through it. If you can do this well, the chances of pain and injury in […]
- [Myth Busting: Why You Shouldn’t Imprint Your Spine](https://complete-pilates.co.uk/imprint-your-spine/): Should You Imprint Your Spine in Pilates? Imprinting your spine is something you may be told to do in certain Pilates classes, particularly during abdominal exercises. It involves flattening your lower back into the mat when lying on your back, so that there is little or no gap between your lumbar spine and the floor. The idea behind imprinting is usually to stop the lower back from over-arching during abdominal work. In theory, this is meant to protect the lower back from strain when the legs are lifted or moving. However, although the intention is good, repeatedly forcing the lower back […]
- [Pilates for men](https://complete-pilates.co.uk/pilates-for-men/): Do you think Pilates is just for girls? Are you always complaining to your PT, partner or family that you’re feeling stiff? Do you struggle to get into a really good squat because your hips feel a bit stiff? Pilates can help you with all of this and is not just for girls! When you’ve got legends like Cristiano Ronaldo and even James Bond doing it, it must be good for you! Now, we’re definitely not saying that Pilates is the only thing you should do. Variety is key to progression so an important part of your training. Below are four great […]
- [Mental health and Covid-19](https://complete-pilates.co.uk/mental-health-and-covid-19/): Given that most of us are currently self-isolating or socially distancing because of Covid-19, we may well have experienced feeling anxious, lonely, obsessive or depressed at some point in the last few months. Many of us have strategies in place to manage these psychologically difficult times. But not everyone has the informed knowledge and awareness on how to deal with their mind and well-being. It is more important than ever to consider our mental as well as physical health. Particularly for those of us living in a city when often we are having to deal with an environment or a living […]
- [How To Avoid These 6 Mistakes In Pilates Class](https://complete-pilates.co.uk/avoid-mistakes-pilates/): Book now When it comes to Pilates there are some common mistakes that both seasoned pros and newcomers are prone to making. These mistakes are not always obvious and can be easy to ignore. But, little as they might be, they can still stop you from getting the full benefits of Pilates. This means that figuring out where you’re going wrong in class – as well as learning how to correct yourself – is so important. The CP team are experts at spotting and correcting issues with form and execution. Here they talk us through how to avoid these 6 mistakes […]
- [Immunity and Pilates](https://complete-pilates.co.uk/immunity-pilates/): BOOK NOW How to Boost Your Immune System with Pilates What is the Immune System? The immune system is your body’s number one defence mechanism and protects you from various types of disease-causing bacteria and viruses. It is a complex fighting system which uses your circulation and lymphatic system to transport elements around your body. Your immune system and your health are directly related. The stronger your immune system is, the more protection you will have against colds, viruses and other illnesses. A weak immune system can cause; More frequent colds and infections Slower wound healing Anaemia (low iron levels in […]
- [How To Exercise When You Are Working From Home](https://complete-pilates.co.uk/exercise-home/): Have you found that since working from home you are not moving around as much? Maybe you are too busy running after the kids, finding it harder to separate work from home life, or simply forgetting to get up from your desk? Or have you already started to notice backache, neck tension or stiffness because your home office set-up is not quite right? When many of us started working from home during the COVID-19 pandemic, our daily movement habits changed almost overnight. Without a commute, school drop-off, walking to meetings, popping out for lunch or moving around the office, our overall […]
- [What is women's health physiotherapy?](https://complete-pilates.co.uk/pelvic-health-physiotherapy/): Pelvic health physiotherapists treat a range of conditions around the pelvis for both women and men. It is often just described as women’s health, as women are at much higher risk of the kind of conditions treated. Also, not all women’s health physios treat men. However, men can still suffer from complaints relating to their pelvic floor! This is a less well known speciality within physiotherapy and often deals with complaints that are not openly discussed, or there is embarrassment around. This is despite there being a lot of people who have the same problems as you! As a physiotherapy Pilates […]
- [How to motivate yourself to exercise](https://complete-pilates.co.uk/motivate-yourself-to-exercise-video/): Did you set a new year’s resolution last year? Maybe to exercise and get fit but by the middle of January, you’d fallen off the bandwagon? Had you lost your motivation? January is that time of year where we’re all setting goals.  We’re thinking about what we want to achieve for the year as well as dropping those extra pounds poured on over Christmas! January is also Lead a Balanced Life Month,  So we spoke to our instructors and asked them how they lead a balanced life and how they motivate themselves to exercise and keep fit, and we want to […]
- [Pilates Principles of Movement - Movement Integration](https://complete-pilates.co.uk/movement-integration/): The Para-Athletics World Championships Has Started! The Para-athletics World Championships has started! This is the final blog in our year of looking at Polestar’s principles of movement. Throughout the year, we have explored the different principles and how they can help with sport, balance, injury, illness and general wellbeing. This time, we are looking at our final principle: movement integration. Movement integration is particularly relevant when we think about Paralympic sport. Para-athletes demonstrate exceptional control, adaptability, strength, awareness and efficiency. Their bodies may move differently, but their ability to organise movement, produce force and perform under pressure is incredible. Although most […]
- [Bone Health In Athletes – World Osteoporosis Day](https://complete-pilates.co.uk/bone-health/): For World Osteoporosis Day, we are looking at bone health in athletes. Athletes often train at high volumes and intensities, which places significant demand on the body. To train well, recover properly and stay healthy, they need enough energy from food to support both performance and normal body function. When energy intake is too low for the amount of training being completed, it can affect multiple systems in the body, including hormones, immunity, cardiovascular health and bone health. Over time, this can increase the risk of stress fractures, reduced bone mineral density and long-term health issues. This is where the concept […]
- [Head, Neck and Shoulder Alignment - World Aquatics Championships in South Korea](https://complete-pilates.co.uk/head-neck-shoulders/): In this blog, as part of our series on the Polestar Pilates principles, we are focusing on Principle 4: organisation of the head, neck and shoulders and the benefits it brings to swimmers and divers. The World Aquatics Championships in South Korea have just finished, and watching the swimmers and divers in action is a brilliant reminder of how important this principle is. In both swimming and diving, the position of the head, neck and shoulders can influence streamlining, breathing, rotation, arm movement, balance and overall performance. However, this principle is not just important for athletes. It is also highly relevant […]
- [Breathe Easy](https://complete-pilates.co.uk/breathe-easy/): Today marks the first day of Breathe Easy Week, and this week we are focusing on mindful breathing techniques that can help reduce stress, boost energy levels and support your physical health. Breathing is something we do all day, every day, without thinking. However, the way we breathe can have a big impact on how we feel, how we move and how well we cope with exercise. Many people breathe in a shallow or restricted way, especially when they are stressed, tired, sitting for long periods or exercising. This can increase tension, make movement feel harder and contribute to feelings of […]
- [Pilates and Rheumatoid Arthritis: How can it help?](https://complete-pilates.co.uk/rheumatoid-arthritis/): Rheumatoid arthritis awareness week. When we hear the word ‘arthritis’ we often think about wear and tear and ageing in the joints. However, this is called Osteoarthritis and is very common. This year the National Rheumatoid arthritis society are trying to raise awareness to educate people that rheumatoid arthritis, or RA as we will be calling it. RA is an autoimmune disease which can impact people of all ages. As part of our blog series this year, we are looking at the principles of Polestar Pilates. Here, we are going to look at exactly what is meant when we say auto-immune, […]
- [Postnatal depression - mental health awareness](https://complete-pilates.co.uk/postnatal-depression-mental-health/): It’s mental health awareness week and this year’s subject is concerned with body image and how it can impact the way you feel. Postnatal depression affects more than *1 in every 10 women, and can be determined by the length of time your “baby blues” last. *https://www.nhs.uk/conditions/post-natal-depression/ After childbirth you can experience a low mood and feel mildly depressed when you are expecting to feel happy. This is often known as the ‘baby blues’. It is thought to be due to sudden hormonal and chemical changes that take place immediately after childbirth. This normally only lasts a few days. Sometimes these […]
- [Final Polestar Blog – Communication and Energy](https://complete-pilates.co.uk/communication-and-energy/): The final blog in a series of posts from Susie Martin Physio and Pilates instructor here at Complete Pilates on her progression through the Polestar Comprehensive training and how communication and energy can help improve client outcomes. We’ve heard about what to expect through the first four weekends and here Susie presents the final two weekends of the taught course at Moss Pilates in Kings Cross. Key Takeaways Effective Pilates teaching extends beyond physical technique—clear communication, self-awareness, and the energy you bring into each session can significantly influence client outcomes. Understanding your own beliefs, habits, and communication style helps create stronger […]
- [How To Breathe In Pilates](https://complete-pilates.co.uk/breathing/): Breathing is the first of the 6 Pilates principles and one of the most important aspects of the method to understand. In Pilates, breath is not just something that happens in the background. It helps guide movement, support control, improve concentration and reduce unnecessary tension. It can make an exercise feel smoother, more connected and more achievable. In Pilates, we often use posterior-lateral breathing. This means breathing into the back and sides of the ribcage, rather than only into the upper chest or belly. Breathing in this way can help facilitate or challenge movement, depending on the exercise. It can also […]
- [Client journey – Ariane Maurat](https://complete-pilates.co.uk/ariane-maurat/): People come to Complete Pilates for a variety of reasons. Some are there to enhance their sporting prowess, while others come to improve their fitness or complement their strength training sessions. Many, like long-standing client Ariane Maurat, start Pilates with us to rehab an injury. Here Ariane shares her story. Q. What first brought you to Complete Pilates? A. I started Pilates for fitness and to help my back. I had had a bad back for years and wasn’t doing any exercise. I knew I needed to do something to help my back! Q. Had you tried Pilates before coming to Complete? […]
- [What is Diastasis Recti and How to Check for it?](https://complete-pilates.co.uk/diastasis-recti/): Diastasis rectus abdominis, known just as diastasis recti or DRA, is the separation of your abdominal muscles during pregnancy. It involves the thinning of the connective tissue called linea alba that joins the two large parallel bands of muscles that run from your ribs to your pubic bone (your six pack muscles). This is what allows the abdomen to stretch to make space for a growing baby. This is a natural, normal part of pregnancy. After the baby is born and hormones return to pre-pregnancy levels, the linea alba heals and the muscles usually come back together on their own. Problems […]
- [What We Learned from the Next Stage of Polestar Pilates Training](https://complete-pilates.co.uk/polestar-progression/): This is the second blog in our series exploring the Polestar Pilates training journey and how the course develops over time. After the initial introduction to the method, the second and third training weekends start to build on the foundations. These stages go deeper into movement teaching, observation, cueing, imagery and the difference between simply performing an exercise and truly understanding how movement works. One of the biggest lessons from this stage of the course is that becoming a good movement teacher takes time. It is not simply about memorising exercises or knowing the order of a repertoire. To teach movement […]
- [Mobility vs flexibility – What is the difference?](https://complete-pilates.co.uk/mobility-vs-flexibility/): If you often find yourself asking: mobility vs flexibility – what is the difference? Then you’re not alone. Mobility and flexibility are two terms that are used interchangeably but mean very different things. Both play an important part in health and fitness and require certain techniques to develop. This means that understanding how they differ is vital. So, to help you meet your wellbeing goals, Complete Pilates are here to explain the main differences between flexibility and mobility. Want to find out what they are? Then keep scrolling. What is flexibility? Flexibility generally refers to how much passive range of motion […]
- [Here’s why this professional skier swears by Pilates](https://complete-pilates.co.uk/skier-pilates/): If you’re a skier, having a regular Pilates practice is one of the best things you can do. Why? Because its focus on stability, mobility and strength prepares your body for the slopes, improves your skiing technique and can help you avoid injuries. That’s why professional British Alpine skier, Charlie Raposo, swears by the method, practising it 2-3 times a week as part of his training routine. Here Charlie talks about his experience of Pilates with Complete, and explains how his 1-2-1 sessions have made him a more efficient skier and have helped him avoid the usual ski-related niggles. Q.    Why did […]
- [Client journey: Emy Vanger](https://complete-pilates.co.uk/emy-vanger/): Here at Complete Pilates we’re lucky to have so many lovely and interesting clients who are dedicated to their Pilates practice. In this months’ Client Journey, we spoke to Emy Vanger, a long-standing client and a Pilates devotee. Here Emy tells all about her experience of Pilates with the Complete team. Q. What first brought you to Complete Pilates?  I discovered it after I had my second child 14 years ago. Q. What do you like best about Pilates with Complete?  The teaching level is exceptional. I have had sessions with all the instructors and they all bring something different. I […]
- [How this skincare brand can help you live more consciously](https://complete-pilates.co.uk/conscious-living/): What does living consciously mean to you? For the team at Complete Pilates, it means practising mindful forms of exercise, such as Pilates and Yoga, to cultivate mind and body awareness. Building this awareness makes us more present, and this helps us to move – and live – more consciously. For skincare company BY SARAH LONDON, living consciously also means being aware of the quality and provenance of the products we put on our skin. It’s why BY SARAH LONDON are so passionate about their natural, organic and ethically-sourced products and transparent labelling of ingredients. To find out more, we sent […]
- [8 Expert Tips To Improve Your Sleep Habits](https://complete-pilates.co.uk/improve-your-sleep/): Why Sleep Matters and How to Improve Your Sleep Habits According to the US National Sleep Foundation, the ideal amount of sleep for adults is between seven and nine hours a night. However, many of us are not consistently reaching this target. In the UK, average sleep time has been reported as around 6.8 hours per night. Just like strength training, mobility work or regular exercise, sleep is something many people know is important but still struggle to prioritise. Remi Mobed, physiotherapist and sleep and sports performance expert, explains that one reason many people fail to make sleep a priority is […]
- [This expert explains how sleep affects athletic performance](https://complete-pilates.co.uk/improve-sleep-expert/): When it comes to keeping athletes at the top of their game, the importance of good nutrition and physical conditioning are well-known. In contrast, and despite being another vital factor, the importance of sleep is often underplayed. But failing to take sleep seriously is bad news for sportspeople, because research shows that it can have a dramatic effect on performance. According to numerous studies, sleep improves an athlete’s motor skills, while regularly getting 6 hours a night or less dramatically increases the risk of sports injuries. Given that many of our clients are athletes and fitness enthusiasts, Complete Pilates wanted to […]
- [Expert tips for setting new year’s intentions](https://complete-pilates.co.uk/setting-intention/): Making a New Year’s resolution can be a great idea – especially if the resolution is to improve your health and wellbeing through doing more exercise like Pilates or Yoga, or by giving up a bad habit. But most people find sticking to these resolutions difficult. In fact, while a third of Britons make a New Year’s resolution each year, research shows that 88 per cent fail to stick to them. So, instead of a resolution this year, why not try setting an intention. Intentions tend to focus on the short term, which makes them easier to keep. Of course, even […]
- [How clinical Pilates can help heal and prevent knee injuries](https://complete-pilates.co.uk/knee-injuries/): Knee injuries are among the most frequently seen orthopaedic injuries. They are common in sports that involve sudden stops, jumps or changes in direction, such as football, rugby and skiing. Common knee injuries include ligament sprains and tears, as well as patellar (kneecap) dislocations. These can result in pain, poor function and instability of the joint. Treatment depends on the severity of the injury and involves bracing, Physiotherapy and sometimes surgery. Increasingly, clinical Pilates is also being used for rehabilitation and is proving to be effective both pre- and post- knee surgery. To find out more about how clinical Pilates can […]
- [4 simple Pilates exercises to boost digestion](https://complete-pilates.co.uk/pilates-boost-digestion/): Christmas indulgence is hard on your digestion and can leave you feeling bloated and sluggish. Luckily, Pilates can be a great way of restoring digestive health. It does this by stimulating your digestive system through encouraging deep breathing and by massaging the stomach organs. This is mainly achieved through twisting exercises, inversions and abdominal work. Below we’ve chosen 4 simple Pilates exercises to boost digestion to get you started – so grab a mat and give them a go. Top Tip: Do these every day, ideally in the morning before eating, or at least an hour after your last meal. Pelvic […]
- [How To Avoid Back Pain With The Swan Exercise](https://complete-pilates.co.uk/pilates-swan/): The Pilates Swan is a popular extension exercise which can be performed on the mat and equipment. It is often used in Pilates classes to balance forward flexion exercises like the hundreds. This exercise has numerous physical benefits. These include: stretching the abdominals, lengthening the hip flexors and targeting the arm muscles. The Swan also improves posture and reduces the risk of back pain through strengthening the back and mobilising the mid/upper (thoracic) spine. Despite the many advantages of practising the Swan, this exercise also has potential downsides. Namely, if not performed properly, it (as with similar Yoga exercises Cobra and […]
- [Why sleep is important for injury recovery](https://complete-pilates.co.uk/sleep-importance/): When it comes to maintaining your health, getting the right amount of quality sleep is as important as a healthy diet and regular exercise. In fact, according to the latest science, getting the recommended 7-9 hours of shut-eye a night may even be more important. This is because studies increasingly show the link between a chronic lack of sleep and serious health conditions, such as heart disease, obesity and depression. And sleep is not just beneficial as a preventative measure. It also has profound healing properties, as evidenced by preliminary studies on stroke patients. These studies show that sleep plays an […]
- [Tight Hamstrings: What causes tight hamstrings?](https://complete-pilates.co.uk/tight-hamstrings/): If you often find yourself wondering ‘why do my hamstring feel tight?’, then you’re not alone. Tight hamstrings are a common problem that affect both athletes and sedentary office workers. Most people try to cure feelings of tightness through stretching. But, depending on the root cause of the tightness, stretching won’t relieve tension, or improve your flexibility. Here, Helen O’Leary, Physiotherapist and Complete Pilates Clinical Director, explains why this is the case. Many people complain of tight hamstrings when they have the sensation of tightness down the back of the leg between the buttock crease and the knee. Others believe they […]
- [Client journey: Stephanie Walstrohm](https://complete-pilates.co.uk/pilates-changed-life/): At Complete Pilates, we’re lucky enough to have a lovely, interesting and diverse group of people as clients. We love hearing their stories and finding out the unique and varied reasons they started – and have since continued – Pilates with Complete. We also love finding out the various ways they’ve benefitted from taking Pilates classes with us. We want to share these stories; they reveal just how powerful and transformative clinical Pilates can be. So, in the coming months, we’ll be posting them to the blog. First up with her ‘Client Journey’ is long-standing client Stephanie Walstrohm. Here she shares […]
- [Polestar UK: why Pilates teachers should train with Polestar](https://complete-pilates.co.uk/pilates-teachers/): When it comes to becoming a Pilates instructor, choosing the best teacher training course for you is important. However, finding one that fits your needs can be difficult given there are so many on the market. With regards to clinical Pilates, the Polestar courses are known to be some of the best and most comprehensive ones around. Polestar’s unique approach also helps it to stand out – its method combines Physiotherapy and mind-body energy systems with Pilates. We wanted to find out more about Polestar, so we sat down to chat with Julia Moss, an instructor and the Polestar franchise holder […]
- [World COPD Awareness Day: Breathing Exercises for COPD](https://complete-pilates.co.uk/breathing-exercises-copd-3/): Today is World COPD Awareness Day, a day designed to shine a spotlight on the disease and improve its care globally. To observe it, and do our bit to raise awareness of the disease, we’ve put together some information on the symptoms of COPD. We’ve also included two breathing exercises recommended by the COPD foundation. What is COPD? Chronic Obstructive Pulmonary Disease (COPD) is the name for a group of lung conditions that cause breathing difficulties. These diseases include emphysema and chronic bronchitis. COPD is a progressive and (currently) incurable disease, although the right diagnosis and treatment can help with the […]
- [A physiotherapist’s take on the advantages of yoga](https://complete-pilates.co.uk/yoga-advantages/): As well as being passionate about Pilates, the team at Complete love the ancient practice of yoga. It is a powerful tool that helps to calm the mind, connect us to our breath, and increase our strength and flexibility. We also find that practising it complements our regular Pilates classes perfectly. Someone else who loves yoga is Andrea Leonard, a Complete Physiotherapist and newly qualified Vinyasa yoga instructor. She sat down with us to give us a Physiotherapist’s take on the advantages of yoga. Q. Hi Andrea, thanks for chatting with us today. Let’s start with your first encounter with yoga. […]
- [The Benefits of Pilates For Stress Management](https://complete-pilates.co.uk/pilates-stress-management/): Today is National Stress Awareness Day. To coincide with it, we’ve put together the benefits of Pilates for stress relief. Stress is something all of us have experienced at some point in our lives. In small doses, and despite feeling unpleasant, stress can be helpful rather than harmful as it enables us to rise to many challenges. Unfortunately, many of us suffer from constant stress brought on by day-to-day things like work deadlines, family responsibilities, relationship worries or simply feeling like there is never enough time. When stress becomes frequent or prolonged, it can have a significant effect on both our […]
- [Here’s why this professional squash player swears by Pilates](https://complete-pilates.co.uk/pilates-for-squash-players/): Since its invention, Pilates has been the exercise method of choice for dancers and gymnasts. More recently, elite athletes from all different sports have started to use Pilates for performance enhancement and to keep them injury-free. Alison Waters, a professional squash player, is one such athlete. Here she shares the benefits of Pilates for her squash game. 1. Why did you start taking Pilates lessons? I play squash professionally and it’s very demanding on the body. I also had a herniated disc (when a soft cushion of tissue between the bones in your spine pushes out) in my back a few […]
- [What is pain and how can you manage it?](https://complete-pilates.co.uk/what-is-pain/): Everyone has experienced it, most of us are afraid of it – but do we really know what pain is? Here, Physiotherapist and Clinical Pilates instructor, Lorien Slaughter gives us the science behind this unpleasant physical sensation and advice on how to cope with it. Everyone has felt pain at some point in his or her life. At the same time, few know the answer to the question “what is pain?” or understand how pain works in the body. As a result, most people are frightened of it. As a health professional, I meet people living with problems like back pain […]
- [Pilates for Back Pain: causes, treatment and management](https://complete-pilates.co.uk/pilates-for-back-pain/): When Harvard Health – the publishing arm of Harvard Medical School – recently released the article “Babying your back may delay healing”, it struck a chord with Complete Pilates. Back pain is a common problem among our clients. And we, like Harvard Health, believe that, “in many instances the best medicine [for a bad back] is good old-fashioned movement and exercise”. As a result, we spend a lot of time teaching people how to move well for back health using Pilates. Like the rest of our team, our Clinical Director (a Clinical Pilates instructor and Physiotherapist) Helen O’Leary has a wealth […]
- [Pilates for Osteoporosis: Exercises to Avoid & Help Osteoporosis](https://complete-pilates.co.uk/exercise-safely-osteoporosis/): The 20th of October sees the advent of World Osteoporosis day. To coincide with it, Complete Pilates have been publishing a series of posts on the subject, including why women need to strength train and look after your bones: world osteoporosis day 2018. Here, Physiotherapist, Clinical Pilates teacher and our head of business development, Ruth Smith, concludes the series with her top tips on how to exercise safely with Osteoporosis. Exercise can be a confusing area for people with Osteoporosis or Osteopenia. They may be told that they need to be cautious to prevent fractures and told to avoid certain movements […]
- [From Desks to Dusting: New Survey Reveals the Hidden Injuries Costing the UK its Health, Productivity & Confidence](https://complete-pilates.co.uk/pilates-for-posture/): Complete Pilates, the Physio-led Pilates company, has released a new survey to uncover the state of the UK’s movement, muscle pain, and posture habits. The survey sheds light on the ‘hidden everyday dangers’ causing people around the UK to experience muscle pain and stiffness, the disconnect between how people perceive their posture and the reality of their physical health, as well as the lack of systemic literacy around the health implications of poor posture. 50% of workers say muscle pain or discomfort affects their productivity, with those impacted losing an average of 2 hours per workday, equivalent to a whole workday […]
- [What is Dynamic Reformer Pilates?](https://complete-pilates.co.uk/what-is-dynamic-reformer-pilates/): Pilates has evolved over the last century from its traditional inception as “Contrology”,  founded by Joseph Pilates, to a global phenomenon with classes utilising all Pilates apparatus, including the Reformer. There have been many iterations of Pilates, including a contemporary style of Reformer group class known as Dynamic reformer Pilates. Dynamic reformer Pilates may draw on some or all of the key guiding principles of Pilates. These include breath, concentration, control, precision, centre, and flow. You can find out more on the principles of pilates here. Dynamic reformer Pilates also draws on modern strength and conditioning training methods and can include […]
- [10 Surprising Benefits of Pilates](https://complete-pilates.co.uk/surprising-benefits-of-pilates/): Pilates is often associated with ‘core strength’, or considered an easier form of exercise that’s just for women. However the benefits of Pilates are far more extensive and some of them might surprise you! So if you’re wondering, ‘Is Pilates good for you?’, read on and discover 10 surprising benefits of Pilates. Key Takeaways Pilates is for everyone – It can be adapted for all ages, fitness levels, and life stages, from beginners and older adults to athletes, making it a safe and effective exercise method for strength, mobility, and rehabilitation. It strengthens the whole body – Pilates works muscles in […]
- [How to use a Pilates reformer machine](https://complete-pilates.co.uk/how-to-use-a-pilates-reformer-machine/): Key Takeaways To use a Pilates reformer you will need to understand the different parts of the reformer and what they do – including the sliding carriage, the straps and pulleys, the spring resistance and the footbar. Learn the basic set up of the reformer – where the footbar is positioned, which loops to use on the straps and how to change the spring resistance. Learn some of the basic reformer Pilates exercises and how to do them safely, as well as how to set up the springs for each. This is best done under the guidance of a well qualified […]
- [Before and after reformer Pilates - what will change?](https://complete-pilates.co.uk/before-and-after-reformer-pilates-what-will-change/): Introduction Pilates in general is experiencing something of a boom at the moment due, in part, to the popularity of reformer Pilates. In turn, reformer Pilates is gaining a reputation for the unique ways that it can change your body, since it is so popular and unlike other forms of exercise. Practicing reformer Pilates can help you improve your all over body strength, flexibility, body awareness, balance and coordination. Not only that, but for some, it may even create noticeable external changes that reflect your changing strength and body awareness, such as more definition in your muscles and improving posture. Key […]
- [Pilates and Osteoporosis: Is Pilates good for Osteoporosis?](https://complete-pilates.co.uk/pilates-and-osteoporosis/): Osteoporosis is a major worldwide health issue. In the UK, 1 in 3 women and 1 in 5 men over the age of 50 will experience an osteoporotic break of a bone. These breaks can be a major cause of pain and disability, particularly as we get older. So, is Pilates good for Osteoporosis? The simple answer is yes – while it hasn’t been shown conclusively, that Pilates can impact bone density, it has been shown to be an effective form of exercise at reducing the risk of falls and Osteoporotic breaks and providing a safe form of exercise that helps […]
- [How does reformer Pilates change your body?](https://complete-pilates.co.uk/how-does-reformer-pilates-change-your-body/): Introduction Reformer Pilates has become incredibly popular in recent years and for some feels like a real game changer in how they approach exercise. Pilates also has gained something of a reputation for helping people change their bodies, with many on social media touting the transformational powers of reformer Pilates. But is it really so transformational? And just what sort of transformation might you expect from reformer Pilates? Read on to find out more about what reformer Pilates is, what the benefits are, and what you can expect when you are regularly practicing reformer Pilates. Key Takeaways Reformer Pilates is a […]
- [Pilates vs Gym: Is Pilates better than the Gym?](https://complete-pilates.co.uk/what-is-the-difference-between-pilates-and-gym/): What is the difference between Pilates and the Gym? What is the difference between Pilates and gym? We get asked these questions a lot here at Complete Pilates, the main thing to emphasise is that any form of exercise is good, be it working out in the gym or doing Pilates. Variety of exercise is key to help build a functional healthy body and avoid injury. In this article we will be discussing: What is the difference between Pilates and a workout? How can Pilates complement your gym regime? The benefits of Pilates for gym goers 4 Pilates exercises to support […]
- [How often should you do reformer Pilates?](https://complete-pilates.co.uk/how-often-should-you-do-reformer-pilates/): Introduction POV: you are thinking of starting reformer Pilates, but you realise you have no idea how often you should be doing this type of exercise! How many sessions per week do you really need to see results from reformer Pilates? Well, that really depends on what kind of results you are after! Reformer Pilates is a brilliant, versatile way of exercising, unlike any other. Reformer Pilates provides a full body workout, but is very different from working out in the gym. Reformer Pilates is not only used for general body conditioning and fitness but it is also so adaptable that […]
- [How long does it take for reformer Pilates to work?](https://complete-pilates.co.uk/how-long-does-it-take-for-reformer-pilates-to-work/): Introduction You may have become aware that reformer Pilates classes seem to be popping up everywhere. Now that it is so popular, you may be wondering whether you should try it! Perhaps you’ve heard people raving about the effects of reformer Pilates on their body and are keen to experience it, but want to know whether it really is worth it. You may be wondering how soon you will see results from reformer Pilates. However, as with any exercise, how effective it is is dependent on a number of factors! These include regular practice, effort, consistency and a commitment over a […]
- [Is Reformer Pilates Hard?](https://complete-pilates.co.uk/is-reformer-pilates-hard/): Introduction If you’ve ever watched a Reformer Pilates class, you might be fooled by the slow, graceful movements. It looks gentle — almost easy. But looks can be deceiving! Is Reformer Pilates hard? The short answer: yes, it can be surprisingly tough, but that’s precisely why it’s so effective. The Reformer machine, with its springs, pulleys, and sliding carriage, introduces resistance and instability, challenging your muscles in ways you might not expect. In fact, the controlled pace and intense focus on form mean you’ll often leave a session feeling muscles you didn’t know you had. Takeaway: Reformer Pilates can be hard […]
- [Is reformer Pilates strength training?](https://complete-pilates.co.uk/is-reformer-pilates-strength-training/): Introduction Whilst Pilates has been around for almost a century since its creation by Joseph Pilates, one of its key pieces of apparatus – the reformer – has increasingly gained popularity over recent years. Reformer Pilates has been associated with improved core strength, flexibility, posture, balance, and most importantly – excellent strength-building benefits. It appears that as the rise in Pilates has occurred, there has simultaneously been extensive research that has continued to uncover the endless benefits of strength training for people across the lifespan. So this begs the question, is reformer Pilates a form of strength training? Reformer Pilates CAN […]
- [Is Pilates resistance training?](https://complete-pilates.co.uk/is-pilates-resistance-training/): We’re often asked whether Pilates counts as resistance training. You probably don’t think of Pilates as resistance training as for a long time, Pilates was probably more well-known as an exercise performed lying down in a class on mats and perhaps didn’t appear to use a great deal of exertion. However, Pilates can be considered strength training but not in the same way as traditional weightlifting or resistance training. Quick Summary: Is Pilates strength training? 1. Pilates Can Be Resistance Training When It Includes Added Load Pilates exercises that involve springs, resistance bands, weights, or bodyweight movements (like planks or push-ups) […]
- [Does Pilates tone your body?](https://complete-pilates.co.uk/does-pilates-tone-your-body/): We’re often asked, ‘Does Pilates tone your body?’. If your primary goal is to tone your body, Pilates can certainly be an important part of your exercise and health routine. Here, we explore what toning actually means, what factors affect how toned we look and how Pilates can assist in reaching your goal of looking leaner. Quick Summary: Will Pilates Tone My Body? 1. Pilates Can Enhance Muscle Definition Through Resistance and Eccentric Training While traditional Pilates doesn’t use heavy weights, it incorporates resistance—especially with equipment like the Reformer—and focuses on eccentric muscle contractions (lengthening under tension), both of which can […]
- [Reformer Pilates vs Mat Pilates? Which is better?](https://complete-pilates.co.uk/reformer-pilates-vs-mat-pilates/): Introduction Over the last 30 years, we have seen somewhat of a revolution in the Pilates scene in the UK. Back in the day, Pilates was more well known as a type of exercise class which took place on mats on the floor. Only those in the know were aware of the large machines that were used for working on the full Pilates repertoire. Nowadays, the reformer is much more widely known, and for some is now synonymous with Pilates. In the last decade, there has been an explosion of studios offering reformer Pilates. These range from large group classes designed […]
- [Can you do reformer Pilates when pregnant?](https://complete-pilates.co.uk/can-you-do-reformer-pilates-when-pregnant/): Introduction Can you do reformer Pilates pregnant? With reformer Pilates becoming ever more popular, you might be wondering whether it is something you can or should do during your pregnancy. Reformer machines can look quite intimidating, and even more so on social media, where people court attention by performing complicated routines and outlandish exercises. In reality, the reformer is a beneficial piece of equipment for anyone, including pregnant women, and you don’t have to be an athlete to use it! To exercise safely with a reformer, there are a few key things to know. Just rocking up at your nearest reformer […]
- [Pelvic Floor Pilates Exercises - Everything you need to know](https://complete-pilates.co.uk/pelvic-floor-pilates/): Introduction The pelvic floor is a group of muscles that support the bladder, bowel and, in women, the uterus. These muscles play an important role in continence, sexual function and spinal support. If these muscles are weak or dysfunctional, this can lead to a range of symptoms that can affect daily life. Pelvic floor dysfunction can occur in both men and women. However, it is more common in women, particularly those who have had children, due to the physical effects of pregnancy and childbirth. In men, pelvic floor dysfunction is most likely following surgery for prostate cancer. Many women can suffer […]
- [What to wear to a Pilates class? Pilates Clothes Advice for Men and Women](https://complete-pilates.co.uk/what-to-wear-to-pilates/): So, you’ve booked your first Pilates session congratulations! But are you wondering what to wear for Pilates? You don’t need any fancy clothes for Pilates, but you do need suitable attire to get the most out of your Pilates experience. Key Takeaways Comfort is essential – Soft, breathable fabrics like cotton, bamboo, or lycra allow you to move freely and stay comfortable during exercises. Avoid bulky seams, zips, or buttons that can dig in when lying down. Safety comes first – Loose clothing, jewellery, or accessories can catch on Pilates equipment. Fitted clothing reduces the risk of accidents and distractions during […]
- [Pilates Exercises to Strengthen your Feet: Pilates for Plantar Fasciitis](https://complete-pilates.co.uk/strengthen-feet/): We want to demonstrate how you can strengthen your feet with simple yet effective exercises. Often, we focus on other much larger parts of our body in a bid to tone and build strength, however, it’s just as important to strengthen your feet as it is your legs, arms and back. Feet are the foundation of the body. They are our base of support and are responsible for keeping us upright. They also work to keep hips, knees, and even shoulders in good alignment. Because of the important role they play, feet need to be strong, supple and balanced. But keeping […]
- [Pilates Reformer Exercises: Beginner to Advanced](https://complete-pilates.co.uk/pilates-reformer-exercises/): Introduction The Pilates reformer is a large piece of equipment that has become increasingly popular, not only for students of Pilates but also in the wider fitness world. One of the reasons for the popularity of the Pilates reformer is its versatility. Pilates exercises using the reformer can be adapted to suit anyone, from the complete beginner to the professional athlete. The reformer is a great tool for increasing general strength and flexibility, but it is also brilliant for physical rehabilitation. In particular, many people with back pain find the reformer helps them to exercise with less pain and the build […]
- [Soreness after Pilates](https://complete-pilates.co.uk/soreness-after-pilates/): Why am I so sore after Pilates? Are you new to Pilates? Or have you been doing it for years? Do you sometimes experience soreness after Pilates and wonder what this means? Most soreness after exercise is down to the fact the exercise is new, or that there has been a rapid increase in the amount of challenge. There tends to be more soreness with an increase in exercise intensity, however, some people may have a lower tolerance to exercise challenge and experience discomfort with less challenge. Most soreness will get better quite quickly, but occasionally there may be an injury […]
- [Can Pilates help to relieve sore muscles after a workout?](https://complete-pilates.co.uk/how-pilates-can-aid-recovery-after-a-workout/): Have you ever experienced sore muscles after a new workout or when you’ve pushed yourself harder than you usually would? If the answer is yes, do not worry. This is called “delayed onset muscle soreness”, also known as DOMS and is common when you increase the intensity or duration of your workout or when you try a new activity for the first time. Research also suggests muscle stiffness, contraction velocity, fatigue and angle of contraction can play a role in contributing to DOMS. Symptoms associated with DOMS include: Strength loss: peaks immediately or within 48hrs Pain: peaks 1-3 days after exercise […]
- [Pilates for Cyclists: How can Pilates benefit your cycling?](https://complete-pilates.co.uk/pilates-and-cycling/): Whether you’re a keen road cyclist, a two-wheel commuter or you enjoy a spin with the kids, you’ll know how great cycling can be as a physical activity. Cycling is an accessible form of exercise for all people that has many health benefits. Because it is low impact, there is less strain on the muscles and joints and is therefore safe for many ages and abilities. It can help improve strength and conditioning of many muscle groups, particularly of the lower limbs and helps improve your aerobic fitness. It is also easily modifiable, meaning that you can change the intensity to […]
- [Is rowing bad for your back? How To Stop Back Pain In Rowers](https://complete-pilates.co.uk/rowing-and-back-pain/): Rowing is a great form of exercise and is highly popular, whether it is recreational, club level or international. However, due to the cyclic and repetitive nature of the sport, most rowers you speak to will also have had some lower back pain at some point or another! Research in rowing agrees with this and notes a large number of overuse injuries. Lumbar spine (lower back) injuries account for 31.8% of the injuries that are reported, followed by injuries to the knee (15.9%) and injuries to cervical spine (neck) (11.4%) (Finlay et al., 2020). Quick Summary Lower back pain is common […]
- [The Magic Circle: Pilates Ring Exercises & Benefits](https://complete-pilates.co.uk/magic-circle/): The magic circle is a small but effective prop which is part of the Pilates equipment arsenal. We swear by all equipment at Complete Pilates, and our studio classes, and one-one sessions revolve around the barrel, trapeze table, reformer , and chair. Having said that, we also love to use small props, including the Magic circle Pilates ring, or magic circle, stability ball and therabands to name a few. As well as adding variety to machine-based exercises, these small props also provide tactile feedback to the person performing the exercise. Props are also a useful addition to Pilates classes or 1-1 sessions because […]
- [Can you lose weight doing Pilates? Pilates for weight loss explained](https://complete-pilates.co.uk/can-i-lose-weight-doing-pilates/): The short answer as to whether you can lose weight doing Pilates is, no. But before you leave, read on to find out why as Pilates has many other benefits that will help if you are planning to do exercise to lose weight. In considering losing weight with Pilates, we need to think about the fact that exercise may not be the most important part of weight loss.  We then need to think about what type of exercise would be helpful for your weight loss. Generally, the best type of exercise to help you lose weight is cardiovascular exercise, such as […]
- [Pilates for Gymnasts: Is Pilates beneficial for Gymnastics?](https://complete-pilates.co.uk/pilates-for-gymnasts-is-pilates-beneficial-for-gymnastics/): Are you a keen gymnast? Are you looking for other types of exercise to improve your performance? Are you wondering if Pilates is good for gymnasts? Have you ever considered Pilates? What is Pilates? Pilates is a system of exercises for strengthening the whole body that has been around since the 1920’s. It grew in popularity in the 80’s and 90’s until it became the well-known exercise it is today. That popularity is, in part, due to the improvements that Pilates enthusiasts notice in their bodies after practicing for some time. The benefits of Pilates for gymnasts Flexibility It goes almost […]
- [Is Pilates good for martial arts? Martial arts Pilates exercises](https://complete-pilates.co.uk/pilates-for-martial-arts/): Are you a keen martial artist? Are you wondering what other cross training you can do to help your performance? Are you picking up martial arts injuries and wondering what you can do to prevent more? Are you wondering how on earth Pilates could help you with your martial art? Quick Summary Pilates is method of exercise which is designed for whole body strength, flexibility, breathing and body awareness. It is a great way for martial artists to cross train, and enables the martial artist to work on: Body awareness – through the mind body connection Precision and control – through repetition […]
- [Pilates for swimmers](https://complete-pilates.co.uk/pilates-for-swimming/): Are you a keen swimmer? Are you looking for other types of exercise to improve your performance? Are you wondering if Pilates is good for swimmers? Have you ever considered Pilates? The short answer is – yes! Not only do lots of the Pilates exercises look like swimming but there is even a Pilates exercise called ‘swimming’! Pilates is a system of exercises for strengthening the whole body, invented at the beginning of the 20th century.  Initially practiced by a very small select group of people at the original studio of Joseph Pilates, Pilates grew in popularity following his death until it […]
- [Pilates for spondylolisthesis: Exercises to do and to avoid](https://complete-pilates.co.uk/pilates-for-spondylolisthesis/): Have you been diagnosed with spondylolisthesis? Have you been told to try Pilates to manage spondylolisthesis? Are you wondering whether Pilates will help? Want to know more about spondylolisthesis? Read on to find out more about the role of Pilates in the treatment of spondylolisthesis. Key Takeaways Understanding Spondylolisthesis: Spondylolisthesis is a spinal condition where one vertebra slides over another, commonly occurring in the lower back (L4/5 and L5/S1). Causes include degenerative changes, sports activities involving back bending, trauma, or underlying medical conditions. Symptoms range from mechanical back pain to nerve pain, pins and needles, numbness, and less commonly weakness in […]
- [Pilates Exercises to improve your tennis game](https://complete-pilates.co.uk/pilates-exercises-for-tennis-players/): Is Pilates good for tennis? Thanks to the likes of Andy Murray and Serena Williams, the benefits of Pilates for tennis players are now well-known. Committing to regular Pilates sessions helps Williams, Murray and many other players with their post-match recovery and with injury prevention. According to reports, taking up Pilates has even improved Murray’s mindset both on and off the court! But you don’t have to be a tennis pro to use Pilates to refine aspects of your game. In fact, even if you only play tennis for fun or to keep fit, Pilates classes can still be a great […]
- [Pilates for Lower Back Pain](https://complete-pilates.co.uk/lower-back-pain/): Lower back pain is a common health problem. It is so widespread, in fact, that 80 percent of Brits experience an episode of lower back pain at some point in their life. Reassuringly, most of the time back pain isn’t caused by a serious medical condition. It normally gets better over time and without intervention. However, more complicated cases may require treatment such as manual therapy, exercise, or medication. Regardless of its severity, back pain can affect your ability to work, exercise, and do other everyday activities. Because of this it can take a considerable psychological toll on its sufferers. This […]
- [Is Pilates good for stretching? Benefits of Pilates Stretching](https://complete-pilates.co.uk/benefits-of-stretching/): At Complete Pilates, we are often asked whether clients should be stretching more and what the benefits of stretching are. Pilates and stretching are very much interlinked due to the focus in Pilates on mobility, breathing and flow. Incorporating stretching into your daily routine as well as throughout your exercise can help improve flexibility, range of motion, posture, performance and mental health. In this article we discuss the benefits of stretching, the types of stretching, the limitation of stretching and how it really works. Quick Summary Pilates vs Stretching: Pilates and stretching are complementary, with Pilates incorporating active stretching to build both […]
- [How much are Pilates classes?](https://complete-pilates.co.uk/how-much-are-pilates-classes/): How much are Pilates Classes? This is not as simple a question as it seems. This is because Pilates is delivered in many different formats. On average a Pilates class costs between £5 and £220 depending on the format, location, number of people in the class and specialism. The cost of a Pilates class varies depending on multiple factors, such as: Whether it is online or in person Whether it is a group class Whether it is a one-to-one session What the location is Whether it is Pilates for fitness Whether it is Pilates for rehabilitation Whether you are block booking […]
- [Pilates For Shoulder Pain, Injuries and Frozen Shoulder!](https://complete-pilates.co.uk/pilates-for-shoulder-pain/): Do you experience shoulder pain? Do you have a shoulder injury or a ‘frozen shoulder?’ Shoulder pain or stiffness is a common problem that many people experience and something we see a lot at Complete Pilates. Key Takeaways Regular Pilates practice not only aids in reducing or eliminating shoulder pain but can also help prevent shoulder injury and help maintain a healthy and mobile shoulder for the future. Shoulder discomfort can arise from conditions such as rotator cuff tendinopathy and arthritis. Because the shoulder has so much freedom of movement, it requires strength and stability to help support the joint through […]
- [Pilates for back pain: 8 effective Pilates back exercises to strengthen your back](https://complete-pilates.co.uk/back-exercises-at-home/): You often hear medical practitioners and fitness professionals talk about the core to help you with your posture and relieve back pain. However, the spine and muscles around the back, play a huge role in supporting you! We’ve compiled a list of 8 effective Pilates back exercises you can do at home. We’ll be focusing on both lower back Pilates exercises and upper back Pilates exercises so you can ensure you’re working the entire back as a whole. It is really important to think of the back as a whole as lots of the major muscles cross the upper back and […]
- [Pilates For Hip Pain: 4 Pilates Exercises for Hips](https://complete-pilates.co.uk/pilates-for-hip-pain/): Do you experience hip pain? Our hip joints do a lot for us every day. Not only do they help us simply move about, but they also help us carry out more dynamic activities such as running, playing sports and moving explosively through HIIT classes. This means that the hip joints can experience a lot of load and impact. If our hip joints and the surrounding tissues aren’t able to cope with the load we expose them to, this can lead to pain and dysfunction. The hip joint is a very stable and strong joint and is known as a ball-and-socket […]
- [Pilates Exercises for Sciatica Pain: How Pilates can help relieve Sciatica](https://complete-pilates.co.uk/exercises-for-sciatica-pain-how-pilates-can-help-relieve-sciatica/): Are you wondering what sciatica is? Or whether the pain you’re currently experiencing is sciatica? In this article we discuss what sciatica is, the common causes and Pilates exercises for sciatica pain so you reduce and prevent recurrent sciatica symptoms. Key Takeaways Pilates can support recovery from sciatica as part of a wider management plan – It promotes gentle, controlled movement, and can be done in positions that reduce pressure on the sciatic nerve. The cause of sciatica matters – Since sciatica can stem from a variety of causes – an assessment with a health care professional is recommended before commencing […]
- [Can you do Pilates with weights?](https://complete-pilates.co.uk/can-you-do-pilates-with-weights/): Are you wondering what Pilates is all about but love your gym workouts and don’t want to give up your weights? Have you been doing Pilates for a while and feel like your progress has slowed? Do you wonder whether you can incorporate weights with your Pilates routine? Read on to find out more! What is Pilates? Pilates is a form of low impact resistance training developed in the early 20th century by Joseph Pilates. Joseph originally created the program to help improve his own health through quality of movement, mental discipline and breathing. Joseph also designed Pilates equipment, the universal […]
- [Prolapsed / Herniated disc and Pilates: Everything you need to know](https://complete-pilates.co.uk/disc-prolapse-questions-answered/): Have you seen a surgeon and been told you have a disc prolapse? Maybe you have googled around and self-diagnosed it? Or have you got ‘sciatica’ and want to know more? At Complete Pilates we see thousands of people with problems just like these. Meet Mr Alexander Montgomery. Below, he is answering all the questions we hear on a daily basis in the studio and online! Remember, if you want to know more just ask us. We are trying to make your rehabilitation and treatment as clear as possible so have put together this patient information handout. Please feel free to contact us if you […]
- [Pilates for legs - 9 effective Pilates leg exercises you can do at home!](https://complete-pilates.co.uk/leg-exercises-at-home/): When you think of leg day, do you just think of being in the gym and squatting weight? Have you ever considered Pilates leg exercises that you can do at home? Doing leg exercises at home, is a really easy way to start building leg strength, and doesn’t require lots of heavy lifting! Starting with bodyweight exercises, you can make sure that you move well and master the techniques. You can then add weights and resistance bands to most of the moves to challenge you further. Key Takeaways Leg strength exercises aren’t just for the gym – Pilates leg exercises can […]
- [How many times a week should you do Pilates and workout?](https://complete-pilates.co.uk/how-many-times-a-week-should-i-do-pilates/): At Complete Pilates we are often asked by our clients “how many times a week should I work out?” and ‘’how often should I do Pilates?’’ Exercise is an essential component of improving and maintaining a healthy, balanced life. The benefits of exercise include, but are not limited to, improved brain and mental health, weight management, reduced risk of disease, improved strength of muscles and bones, and an increased ability to do everyday activities. Whether you’re looking to add new exercise into your regime, such as Pilates, or whether you’re just starting out, it’s important to understand how many times a […]
- [What is a Pilates cadillac and what are the benefits?](https://complete-pilates.co.uk/what-is-a-pilates-cadillac/): Key Takeaways The trapeze table (also known as the Pilates Cadillac) is a large, elevated piece of Pilates equipment originally designed by Joseph Pilates to help rehabilitate patients. It features a sturdy frame with adjustable springs, bars, and straps that can both support and challenge the body during movement. It offers exceptional versatility and accessibility, allowing exercises to be tailored for all abilities — from beginners and those with injuries to advanced athletes. Its adjustable springs provide resistance or assistance, making it suitable for strength building, flexibility, and rehabilitation. The trapeze table enhances strength, stability, and mobility while supporting safe movement […]
- [Is Pilates Good For Osteoarthritis? Pilates for Arthritis](https://complete-pilates.co.uk/benefit-pilates-osteoarthritis/): Osteoarthritis is the most common form of arthritis in the UK and affects over 10 million people. We see a lot of patients in the Pilates studio who suffer with symptoms from osteoarthritis. But is Pilates good for Arthritis? This blog is about osteoarthritis and how Pilates can be beneficial. What is osteoarthritis? Osteoarthritis is a condition that causes the joints to become painful and stiff. The severity and symptoms of arthritis can vary greatly from person to person and even between different joints in one person. People will most often report pain and stiffness in the joints, as well as […]
- [Types of Pilates Equipment](https://complete-pilates.co.uk/types-of-pilates-equipment/): Pilates has grown in popularity over the years. The global Pilates and yoga industry was valued at $152.3 billion in 2023 and is expected to reach a value of $377.1 billion by 2032. This is down to a number of contributing factors from increased health awareness, a conscientious younger generation, greater disposable income and the prevalence of obesity, to name a few. As with other activities, Pilates utilises a whole host of equipment which play a role in defining Pilates and the associated benefits. The founder of Pilates, Joseph Pilates, is responsible for creating the core principles of Pilates as well […]
- [What are the different types of Pilates? What type of Pilates class is right for you?](https://complete-pilates.co.uk/types-of-pilates/): Pilates is renowned for its excellent physical and mental wellbeing benefits. Not only is Pilates great for improving your core strength, posture, flexibility and coordination, Pilates can also aid relaxation, help manage stress and reduce anxiety. Whether you’re a complete beginner or advanced in the world of Pilates, finding which type of Pilates is right for you will be the key to unlocking success. If you have a set of objectives and goals you want to achieve, or if you simply want to take up Pilates as a hobby, this can really determine the type of Pilates is suitable for you. Each type of Pilates will offer […]
- [A Guide to Pilates Resistance Band Exercises](https://complete-pilates.co.uk/resistance-band-exercises/): Resistance band, fitness band, TheraBand – this prop is known by lots of different names. But, regardless of what you call it, the stretchy band has many great properties making it the perfect addition to any Pilates workout. For Pilates fans looking for a challenge, resistance band Pilates can make both mat and equipment exercises more difficult. Plus, including it in a mat routine creates new and exciting exercise possibilities. And its benefits don’t end there. Like the Pilates ball, the resistance band is cheap, convenient and portable. It is also easy to roll up and store at home or carry […]
- [How To Do The Bent Knee Opening Pilates Exercise](https://complete-pilates.co.uk/bent-knee-opening-pilates/): The bent knee opening Pilates exercise is a perfect exercise for beginners who want to improve their pelvic stability and start activating their deep core muscles. Specifically, this exercise is suited for those looking for pre and post-natal exercises, individuals with acute or chronic back pain and those who are just starting out with core strengthening. When we think of our core, we often think about our abs but we know now that is a rather narrow view and our core encompasses many areas and muscles of our trunk and pelvis. The bent knee opening Pilates exercise helps activate our lower […]
- [What is the Core in Pilates? Pilates Core exercises](https://complete-pilates.co.uk/about-the-core/): Have you always wondered what ‘the core’ actually is? Have you been told to ‘strengthen your core’ to help with your back pain? Are you looking to strengthen your tummy after pregnancy? Or maybe you just want the knowledge to move better? If you want to know more about the core and how Pilates can help strengthen your core muscles, this is the article for you. Knowledge is power, so understanding what happens when you are doing your abs exercises will help you to move better, work more efficiently and ultimately get a stronger core! What is the ‘core’? The core […]
- [FAQs for Lumbar fusion and Pilates after back surgery](https://complete-pilates.co.uk/lumbar-fusion-questions-answered/): Have you recently had a lumbar fusion? Maybe you have been told you need one and want to try to avoid it? Or maybe you have been told to get stronger before your operation? At Complete Pilates we see hundreds of people who are also in the same position. We work with people before and after lumbar fusion surgery to help reduce pain, strengthen their muscles, improve movement and help them get back to doing what they want. In this article, we outline how Pilates can help pre and post-lumbar fusion surgery and answer all of your burning questions. Key Takeaways […]
- [Pilates for posture - Is Pilates good for posture?](https://complete-pilates.co.uk/is-pilates-good-for-posture/): Do you sit down all day? Do you complain about how bad your posture is? Are you wondering how Pilates can help your posture? One important thing to remember about posture is that ‘good posture’ does not mean sitting up straight! It also doesn’t mean standing upright. In fact, good posture should actually be about your ability to move in and out of different positions with ease. The key to good posture is not stretching, but actually strengthening your muscles so that you can be more upright against forces like gravity! So does Pilates help with posture? Pilates helps with posture […]
- [Everything you need to know about the anatomy of the Spine and Pilates](https://complete-pilates.co.uk/the-spine/): Do you have back pain which will not go away? Do you always get back pain when you are doing abs exercises? Have you got a disc prolapse, seen a consultant and had no idea what they were talking about? Or maybe you simply want to learn more about your spine? How does Pilates relate to the spine? At Complete Pilates we see thousands of people with problems just like these. Our biggest advice is education is key. The more you understand about your body, the more likely you will be to fix it! Remember, we can give you the skills […]
- [3 Kegel Pelvic floor Pilates exercises for men: Here’s how to strengthen pelvic floor](https://complete-pilates.co.uk/mens-pelvic-floor-pilates-exercises/): When we think of pelvic floor exercises, we typically think of those being just for women, however, pelvic floor exercises for men can be highly effective and beneficial. As men too can also suffer from pelvic floor dysfunction or weakness. Many men don’t even think they have a pelvic floor, but you do! The pelvic floor is a sling of muscles 3underneath the pelvis from your tailbone at the back to your pubic bone at the front. The pelvic floor muscles have a number of different roles; supporting the organs within the pelvis (the bladder and bowel) working with the deep […]
- [How to do a Pilates Roll Up for beginners + Benefits and Progression](https://complete-pilates.co.uk/pilates-roll-up/): The Pilates Roll Up is a staple of Pilates mat classes. If you attend them regularly, you’ll have performed this exercise (and variations of it) plenty of times. This is because the Roll Up is considered a basic Pilates exercise. But don’t confuse “basic” with “easy”. This move is a real challenge for the abdominal muscles and much more effective than traditional crunches. To successfully achieve this exercise also requires flexibility, strength and the coordination of breath and movement. This is not just a beginner Pilates exercise! For the above reasons, the roll up can be a difficult exercise to get […]
- [How to set Pilates goals for yourself](https://complete-pilates.co.uk/how-to-set-pilates-goals/): Have you just started a rehabilitation programme and been asked about what your goals are? Do you have difficulty knowing the answer? Have you ever had to set goals before? Are you someone who struggles to feel motivated with exercise? This article may just help! Here at Complete Pilates we aim to help you set goals for your rehabilitation and movement journeys. However, this can be surprisingly hard to do. You might feel tempted to ask someone else for advice or even have arrived at Pilates on the recommendation of a friend…. but it’s important that you are at the centre […]
- [How to avoid this common mistake in Pilates reformer footwork + Positions and Variations](https://complete-pilates.co.uk/footwork/): Footwork on the reformer is a fundamental Pilates exercise. And as such, it is usually one of the first exercises you learn. It is also considered a basic Pilates move and so is often used as preparation for more advanced exercises in classes. But before you dismiss this exercise as “too easy” or “just for beginners” – listen up. Because reformer footwork has numerous physical benefits that extend far beyond simply warming up the body. As a result, it deserves to be a focal point – rather than an afterthought – in equipment-based workouts. You’ll need to be doing this exercise […]
- [What are the best breathing exercises for people with COPD?](https://complete-pilates.co.uk/breathing-exercises-copd/): COPD is a common lung disease that affects over 1 million people in the UK. The COPD foundation and the NHS recommend breathing exercises and maintaining an active lifestyle to help improve breathlessness fitness and quality of life. In this article, we’ll be discussing: What is COPD? What are the symptoms of COPD? What are the benefits of breathing exercises for COPD What are the breathing exercises for COPD What are the best breathing exercises for COPD and asthma Exercising and COPD What exercises should you avoid if you have COPD What Is COPD? Chronic Obstructive Pulmonary Disease (COPD) is the […]
- [Pilates For Chronic Conditions And Pain](https://complete-pilates.co.uk/pilates-for-chronic-conditions-and-pain/): Are you fed up with being in constant pain? Are you tired of feeling much older than you are? Do you want to become more active, but worry that doing too much will leave you needing to rest for the next week? You are not the only one to feel this way. At Complete Pilates, we hear this from clients all the time. Living with persistent pain can be exhausting, frustrating and limiting. It can affect your confidence, your mood, your sleep and your ability to do the things you enjoy. The good news is that movement can help — but […]
- [Spine Injections - Your Questions Answered](https://complete-pilates.co.uk/spine-injections-questions-answered/): Have you recently had a spine injection to relieve pain? Maybe you have been told you need one and want to know more about it? Or maybe you are worried about exactly what this means? At Complete Pilates we see hundreds of people who are saying the same thing. Meet Mr Alexander Montgomery. Below, he is answering all the questions we hear on a daily basis in the studio and online! Remember, if you want to know more just ask us. Do I need a spine injection? Spinal steroid injections are given for two reasons; therapeutic and diagnostic. A therapeutic injection is used […]
- [FAQs for back injuries](https://complete-pilates.co.uk/back-injuries-questions-answered/): Have you been struggling with back pain that just will not go away? Maybe you have been to physio and it has not quite got rid of it? Or maybe you think you do not have time to change it? At Complete Pilates we see thousands of people with problems just like these. Meet Mr Alexander Montgomery. Below, he is answering all the questions we hear on a daily basis in the studio and online! Remember, if you want to know more just ask us. We are trying to make your rehabilitation and treatment as clear as possible so have put together this […]
- [How To Do The Femur Arc Pilates Exercise](https://complete-pilates.co.uk/femur-arcs-pilates/):   Are you pregnant or have recently had a baby? Do you want to strengthen your core to help support your back? Are you simply trying to get stronger and move well? Femur arcs are a great exercise to start to load your abdominals in a safe place and are your direct progression from dead bugs. They are also really easily modified if you cannot lay flat on your back! Top tips Do you need an incline? If you are in your mid to late stage pregnancy or have acute lower back pain, propping yourself up can make all the difference! This […]
- [Pilates for hypermobility: benefits and exercises](https://complete-pilates.co.uk/pilates-for-hypermobility-benefits-and-exercises/): Have you been diagnosed with joint hypermobility? Are you wondering what joint hypermobility means? Are you wondering what exercise you can do for hypermobility? Are you also thinking about Pilates for hypermobility? Read on to find out more. Key Takeaways Pilates strengthens and stabilises hypermobile joints through controlled, low-impact movements that safely build muscle strength and support around the joints, reducing the risk of sprains, strains, and pain flare-ups. It improves body awareness and proprioception, helping individuals with hypermobility better understand and control their movement, which enhances posture, coordination, and joint protection in daily life. Pilates supports both physical and mental […]
- [What Are Inversions: Pilates Inversion Exercise Benefits](https://complete-pilates.co.uk/inversion-exercises/): Have you ever been to a Yoga or Pilates class? If the answer is “yes” then chances are you’ll have already experienced Pilates inversion exercises. You might not know it though. Because an inversion is anything that brings your hips above your heart and your heart above your head. So, although this could mean something as advanced as a Yogic handstand, it also includes simple Yoga moves like Downward Dog and Child’s Pose. There are also many inversions in the Pilates repertoire. Typical exercises include the Leg Series on the Spine Corrector, Hanging on the Trapeze Table and Roll Over on […]
- [Beginner's Guide to Reformer Pilates](https://complete-pilates.co.uk/introduction-pilates-reformer/): Have you heard of the Pilates Reformer? You might think it sounds like a Victorian punishment, but it’s actually an amazing piece of workout kit! If you’ve ever set foot inside a Pilates studio or seen inside a Reformer class, you might think that these leather-clad beds with all their straps and springs look a bit intimidating. Whilst these machines might look like they belong in a torture chamber, we promise that using them does amazing things for your body. The reformer is just one of the pieces of large equipment that you can find in a Pilates studio, alongside the […]
- [How to avoid neck tension in the Pilates hundred Exercise](https://complete-pilates.co.uk/pilates-hundred-avoiding-neck-tension/): The Hundred is a classic Pilates mat exercise. It also one of the most challenging and dynamic moves in the mat repertoire. You will often perform the Pilates 100 exercise at the beginning of a Pilates class as a dynamic warm up and to engage the various systems of the body. Aside from getting the blood pumping, this exercise has many other benefits. These include, improved circulation, increased spinal mobility, better breathing habits and stronger abdominals. However, if you’ve been Googling “How to avoid neck tension in the Pilates Hundred” then you’ll know this exercise has its downsides. And it’s true, […]
- [An introduction to the Pilates trapeze table – what is it? Exercises and workouts](https://complete-pilates.co.uk/trapeze-table/): The Pilates trapeze table is probably the most versatile and supportive piece of Pilates equipment. Which is why we love using it in our classes and 1-2-1s at Complete Pilates. The trapeze table, or cadillac as it is also known, provides lots of support for beginners and people with injuries as they get to grips with the basic Pilates movements. At the same time, it can also help clients to achieve the most challenging movements in the Pilates repertoire. But how exactly does the trapeze table work? And why is it so great for your body? Below you’ll find details on […]
- [The Pilates ladder barrel and Pilates spine corrector exercises – What are they? How do they work?](https://complete-pilates.co.uk/ladder-barrel-spine-corrector/): Complete Pilates always use the equipment in their classes and 1-2-1 sessions. Why? Because we agree with Joseph Pilates when he said that while “you can exercise without machines” it’s just “not as efficient.” Reformer classes are pretty popular these days, and so many you will have tried this piece of apparatus and know how amazing it is for toning your body, increasing your flexibility and for rehabbing after an injury. Few of you will have been into a Pilates studio to experience a full equipment session, however. And this means you won’t be familiar with how effective the rest of […]
- [What is a Neutral Spine Position and How to Find Your Neutral Spine Alignment](https://complete-pilates.co.uk/your-neutral-spine/): “Find your neutral spine” is something you’ll often be instructed to do in a Pilates class. But what exactly your neutral spine is and how to find it isn’t always made clear. Your neutral spine is when the 3 natural curves of your spine – your cervical (neck), thoracic (middle) and lumbar (lower) curves – are intact. These curves are often compromised by lifestyle and hereditary factors, including muscular imbalances, injuries and repetitive motions. Over time, these factors lead to postural issues. An anterior pelvic tilt (bigger low-back curve and bum sticking out) or a posterior tilt (your bum tucked under) […]
- [Should I pull my shoulders back? Why you should stop pulling your shoulder blades down](https://complete-pilates.co.uk/shoulder-blades/): “Pull your shoulders back and down”. “Anchor your shoulder blades down”. “Keep your shoulders away from your ears.” If you regularly attend Pilates classes then you’ll know these phrases well because they are all popular cues in Pilates. And they’re all well-intentioned. They’re designed to correct postural issues that result from our modern lifestyles. Issues like a hunched upper body, tight chest and tense shoulders. But the truth is, these instructions rarely produce the desired result. In fact, telling people to pull their shoulders down and back only creates more tension and restrictions. We don’t want you to dismiss these corrections […]
- [Pilates for Core Strength](https://complete-pilates.co.uk/pilates-for-core-strength/): Here at Complete Pilates, many of us are physiotherapists and we all regularly see people who have had injuries. When we assess movement, we often see that there is a lack of strength in your stability system and you are not moving as efficiently as you could. Most people think that to get stronger, or reduce back pain, you need to strengthen your abdominals. Although a lot of strength and stability comes from your trunk, or core, this is not just your abdominals. It includes the muscles through your side, back, and the top and bottom, so your diaphragm and pelvic […]
- [What is a Pilates Ball?](https://complete-pilates.co.uk/pilates-exercise-balls/): A Pilates ball is a soft, inflatable exercise ball used to add support, resistance, instability, and feedback to Pilates exercises. Pilates balls come in a range of sizes and styles, from large stability balls used for full-body movements to smaller over balls and massage balls designed for targeted strengthening, mobility, and recovery work. In Pilates, these props are used to enhance movement quality and help activate stabilising muscles more effectively during exercise. Because the surface of the ball is unstable, the body has to work harder to maintain balance and control, particularly through the core, hips, and shoulders. Pilates balls are […]
- [How to do the Pilates bridge on a stability ball?](https://complete-pilates.co.uk/pilates-bridge-on-a-ball/): The Pilates bridge on a ball is a simple and effective exercise that works the glutes, hamstrings, and even the abdominals. And you’ll definitely know these areas are working when you do this exercise. Sure, bridging might look easy – but try a few repetitions of a (properly executed) bridge and you’ll feel it get your legs and glutes firing up. Feel like you’ve mastered the basic Pilates bridge? If you’re ready to progress on to more difficult exercises then we suggest adding a stability ball (also referred to as a swiss ball or Pilates ball) into the mix to increase […]
- [What is Pilates?](https://complete-pilates.co.uk/what-is-pilates/): Pilates is a method of exercise that has been used by elite athletes and dancers for decades. But Pilates’s popularity has exploded in recent years, thanks to celebrity endorsements from the likes of Kate Hudson and Jennifer Anniston. For those of you who don’t know about Pilates – hello, where have you been? – this article will answer that all important question: “what is Pilates?”, give you a brief breakdown of its history, and let you in on the main benefits of the method. So read on and discover why Pilates has been such a hit. What is Pilates: a brief […]
- [An introduction to the Pilates chair – What is it, how does it work and Chair Pilates exercises?](https://complete-pilates.co.uk/pilates-chair/): At Complete Pilates, we use the full studio equipment in our classes and 1-2-1’s. This means that a Pilates session with us will usually include exercises on the barrel, reformer, trapeze table and the Pilates chair. Why do we favour equipment Pilates over mat Pilates? Well, we believe that Pilates on the machines is the most effective and efficient way to experience the Pilates method. Having said that, we also recognise that the Pilates machines can look a bit strange – perhaps even downright scary – to people new to this method of exercising, and this can be a little off-putting. […]
- [An ergonomic desk set up to reduce back and neck pain! Can Pilates help?](https://complete-pilates.co.uk/ergonomic-desk-setup/): Author: Kelly Greacen  is a chartered physiotherapist and Polestar certified Pilates instructor. She has special interests in ergonomics and women’s health. Do you struggle to find a comfortable position at your desk? Do you suffer from back or neck pain at work? Are you wondering if Pilates can help improve your posture ? Read on to find out our top tips for setting up your office ergonomically. Plus, some great Pilates exercises to combat your back and neck pain and improve your posture! Since the outbreak of Covid in 2020, the number of people working from home or working in a hybrid […]
- [Want A Stronger Back and Bum? Try The Pilates Bridge Exercise](https://complete-pilates.co.uk/pilates-bridge/): The basic Pilates bridge is one of the best Pilates exercises out there. It is an exercise we give to almost all of our clients in Complete Pilates classes. This is because it is simple to perform, easy to modify and suitable for most people. It is also a brilliant exercise for building strength, improving spinal mobility and supporting rehabilitation after injury. The bridge targets some of the key muscle groups that often become weaker or less active because of modern sedentary lifestyles. These include the glutes, hamstrings and spine extensors. It also helps open the front of the hips, which […]
- [Pilates for runners: Is Pilates good for runners?](https://complete-pilates.co.uk/runners-pilates/): Did you plan to run in an event this year but you didn’t make it to the start line? What went wrong? What went wrong? Is it because you’ve had an injury or a niggle that just won’t go away or have you just not been able to stick to your well-intentioned training plan that you set last year? Why aren’t you going to get to the start line? Was it something to do with your training? Is it something you didn’t do or that you did do? Did you include any strength training or Pilates for runners in your program? […]
- [Marathon Running Tips: 8-Last Minute Marathon Tips](https://complete-pilates.co.uk/6-last-minute-tips-for-marathon-runners/): Top tips for marathon runners Your next marathon is approaching fast. And, after months of careful planning, training and monitoring your progress, knowing that the end is in sight is probably met with a mixture of excitement and relief. You’ve sacrificed your social life in the name of early nights and mornings spent getting miles under your belt. After-work drinks have long since been replaced with after-work runs. But now is – almost – the time to put all that hard work to good use. To support you over that finish line, we’ve put together some last-minute top tips with the […]
- [6 Post-Marathon Recovery Tips for Runners](https://complete-pilates.co.uk/marathon-recovery-tips/): Marathon Recovery: 6 Top Tips The big marathon has come and gone. You’ve implemented our last-minute marathon running tips and completed the mammoth 26.2 miles. Now is the time to congratulate yourself and marvel at the huge feat you’ve accomplished. Or is it? Don’t kick back and relax just yet because now is also the time to start the post-marathon recovery plan. You’ve probably devoted ages to working out your training schedule, putting together a good diet plan, and perhaps even planning your race outfit. But did you put the same amount of thought into devising a recovery plan after the marathon? Even […]
- [Do you believe these Pilates myths?](https://complete-pilates.co.uk/myths-about-pilates/): It has been almost 100 years since Joseph Pilates set up his first studio in New York .(Don’t know much about Pilates? Then read our article on “What Is Pilates?”). Despite being a renowned and popular form of exercise globally, there are many misconceptions and myths about Pilates out there. Those who are looking to start Pilates for the first time might understandably be a bit confused about what Pilates is and what they might expect from a class.  This is why Complete Pilates have decided to do some myth-busting. To help separate fact from fiction, we’ve put together some of […]
- [Pilates mat exercises](https://complete-pilates.co.uk/pilates-mat-exercises/): Pilates on the mat Author: Susie Martin is a chartered physiotherapist and clinical Pilates instructor as well as clinical lead at Complete Pilates. Are you wondering where to start with Pilates on the mat? Look no further than this article where we introduce you to ten of the best Pilates mat exercises. Joseph Pilates, the creator of Pilates, found time to develop his exercise methods whilst confined as a prisoner of War in the UK. His methods were perfect for exercising without equipment and limited space. His original system of exercises was called Contrology and only named for Pilates after his […]
- [6 Pilates principles and what they mean to Complete Pilates](https://complete-pilates.co.uk/pilates-principles/): Aside from its ability to tone the core, Pilates is probably most famous for having 6 guiding principles. In light of this it may surprise you to learn that Joseph Pilates – the man who invented the method – didn’t actually write them. The 6 Pilates principles (Breath, Concentration, Control, Precision, Centre and Flow) were actually created by Joseph’s students. They condensed his theories into 6 simple ideas to make his method accessible for future generations of students. Because of the way these 6 principles came about there is some debate within the Pilates community about the names and number of […]
- [Pilates for skydiving](https://complete-pilates.co.uk/pilates-for-skydiving/): Author: Alex Wachter  is a Polestar certified Pilates Instructor and osteopath-in-training. Ever wanted to skydive? Thinking about learning to skydive or just starting out? Are you a professional skydiver? Whatever level you are, Pilates can help you feel comfortable, safe, strong and confident when you are in the air and jumping out of that plane! In this article, we’ll discuss: what the skydiving position is, what you need to be able to do to hold the skydiving position and how Pilates can help improve your skydiving Pilates for skydiving: what is the skydiving position? The skydiving position, known as The Arch, […]
- [Pilates for rock climbers](https://complete-pilates.co.uk/pilates-for-rock-climbers/): Author: Begum Komurcuoglu is a chartered physiotherapist and Polestar certified Pilates instructor with a special interest in sports rehabilitation. Have you noticed the explosion in climbing walls around the country over the past few years? Are you a rock climber yourself? Are you wondering whether Pilates can help improve your climbing? Sport climbing has increased incredibly in popularity in the last 25 years, even making its debut in the Summer Olympics in the 2020 Tokyo Games. Climbers can participate in the sport in outdoor and indoor settings, recreationally and competitively. Outdoor climbing occurs across a vast range of environments and can […]
- [Podcast Episode 21: Cancer rehab and exercise with Lou James Part 2](https://complete-pilates.co.uk/podcast-episode-21-cancer-rehab-and-exercise-with-lou-james-part-2/): Podcast Episode 21: Cancer rehab and exercise with Lou James Part 2 Complete Health Podcast: Cancer Rehab Part 2 In the second part of our two part chat with Founder and Director of Pinc and Steel Lou James, Reece and Helen talk to Lou about the side effects and experiences you can have during your cancer treatment journey and how a physiotherapists skill set can help. In particular, they discuss the importance of looking at the whole picture and using exercise to improve the many facets of your lifestyle. This includes improving fatigue, strength and mobility. Subscribe to our YouTube Channel […]
- [When Can You Start To Exercise After a C-Section](https://complete-pilates.co.uk/when-to-start-exercise-after-c-section/): Introduction Around 30% of females deliver their baby via caesarean section (c-section) which involves a major abdominal operation (NICE, 2021). A c-section may be planned, after discussion with your midwife or obstetrician due to medical reasons such as breech foetal position, increased maternal age, placenta previa or personal choice (POGP, 2020). Emergency c-sections may occur due to slow progression during labour and concern for the baby’s health. This can be a quicker mode of delivery which is safer for the mother and baby. When To Start Exercise After a C-Section You may be wondering, ‘When can I start exercising after my […]
- [Podcast Episode 20: Cancer and exercise with Lou James](https://complete-pilates.co.uk/complete-health-podcast-cancer-rehab/): Podcast Episode 20: Cancer and exercise with Lou James Complete Health Podcast: Cancer Rehab In the first part of our two part chat with Founder and Director of Pinc and Steel Lou James, Reece and Helen talk to Lou about the birth of Pinc and Steel and the work they do with cancer patients. In particular, they talk about how important exercise is during your cancer journey, building body confidence and how to trust in your ability to exercise during this time. Subscribe to our YouTube Channel Follow us on spotify
- [Exercise and Ovarian Cancer](https://complete-pilates.co.uk/exercise-and-ovarian-cancer/): As a specialist oncology and palliative care physiotherapist with over 10 years’ experience, guest writer Hannah Leach of Stronger Than Physio has worked with clients to provide rehabilitation at all stages of their cancer. March is Ovarian Cancer Awareness Month, so we have a special blog post to raise awareness of the signs and symptoms of ovarian cancer and the role of physical activity in recovery. What are the chances of getting ovarian cancer? Ovarian cancer accounts for 2% of all cancer cases. In the UK, 21 people are diagnosed with ovarian cancer every day. This means the chances that a […]
- [Podcast Episode 19: The foot in walking](https://complete-pilates.co.uk/podcast-episode-19-the-foot-in-walking/): Podcast Episode 19: How does the foot work in walking with Jane Baker, specialist foot physio In this podcast we welcome back Jane Baker, specialist foot physio. We discuss what the foot does when you walk and look at a Reece’s foot to put it into practical terms. Following this, Jane talks about the forces the foot has to deal with in running and why hopping is so important to a rehab programme. She also shares the walk / run programme she uses in her own clinical practice! If that isn’t enough, Jane also gives some brilliant useful tips for physio’s […]
- [Podcast Episode 18: The foot physio](https://complete-pilates.co.uk/podcast-episode-18-foot-special/): Podcast Episode 18: What is a foot physio and why you should show your feet some love with Jane Baker, specialist foot physio In this podcast we welcome back Jane Baker, specialist foot physio. We discuss what makes a foot specialist, the very long list of conditions that they can help you with, some simple techniques we can used to keep our feet mobile and healthy, how to do a basic assessment of someone’s foot and ankle and disorder of the foot and ankle which can affect and cause pain elsewhere! This podcast is also really useful for clinicians or health […]
- [What to expect from a Pilates class](https://complete-pilates.co.uk/what-to-expect-from-pilates-class/): Beginner Pilates – getting started! Are you thinking about starting Pilates but you’re apprehensive as you don’t know what to expect? Perhaps you’ve had a bad experience with exercise classes before? Have you wondered whether Pilates is something that anyone can do? Read on to find out exactly what to expect from a Pilates class… You might be a bit confused about the name Pilates – what does it even mean? Is it like callisthenics? (Who even knows what those are?). You might be surprised to know that Pilates is a person – Joseph Pilates. He devised a programme of exercises […]
- [Can you do Pilates if you’re disabled?](https://complete-pilates.co.uk/pilates-for-disabilities/): Do you have a disability? Do you wonder whether Pilates can help you? Have you always wanted to try Pilates? Are you wondering whether Pilates can help you if you have a disability? Read on to find out the answers to these questions. Read on to find out the answers to these questions. Can a disabled person do Pilates? Are you wondering whether Pilates is suitable for the disabled? Well the answer is yes! To mark International Day of People with Disabilities on 3rd December 2022, we explore whether Pilates is something people with disabilities can do. Pilates, particularly equipment Pilates […]
- [Pilates you can do at home](https://complete-pilates.co.uk/pilates-you-can-do-at-home/): Working from home? Can’t leave the house because you have kids at home? Feel self-conscious about exercising in public? Find it difficult to get out due to limited mobility Want to reduce your costs of exercise? Do you want to be able to do Pilates at home? Are you interested in learning Pilates exercises but don’t know where to start? Keep reading as this will give you all the answers! What are the differences between exercise at home and in person? The benefit of exercising at home is that it generally saves you time by reducing travel. It also means that […]
- [How to reduce pain and manage scoliosis](https://complete-pilates.co.uk/how-to-manage-scoliosis/): Have you ever been told you have scoliosis? Maybe a Pilates instructor, PT or physio told you that you have scoliosis? Or are you worried that your child has a curved spine? We are going to talk about what scoliosis is, how you diagnose it and what conservative management you can do to help your scoliosis. What is scoliosis? Scoliosis is a three-dimensional condition, characterised by an abnormal twisting and curvature of the spine and trunk. While many adults with scoliosis do not have pain or disability due to their scoliosis and importantly, may never get it, some people can be […]
- [Pilates for Injury Rehabilitation and After Surgery](https://complete-pilates.co.uk/injury-recovery/): Injury recovery through Pilates: Pilates is famous for toning abs and creating strong, lean muscles. Elite sports men and women also swear by its ability to improve sports performance. But few people know that Pilates has another important application -injury rehabilitation. It’s an effective use of the method. Evidence shows that certain types of Pilates (Clinical Pilates) can help with everything from back pain to recovery after a stroke. The reasons why Pilates is effective for injury recovery are hardly surprising, however, when you consider the origins of this method. After all, Joseph Pilates did develop the method while captive in […]
- [Single Leg Glute Bridge - A Step by Step Guide with Video](https://complete-pilates.co.uk/single-leg-bridge/): Are you a runner who is returning from an injury? Do you get back pain when you walk for a while? Maybe you’ve been getting lower back pain in the gym or simply want an exercise progression? Or do you want to save time and get stronger whilst you stretch out your hip flexors at the same time? If so, then the single leg glute bridge is perfect for you. You don’t require any equipment for the single leg glute bridge so it can be performed at home, the gym or even if you’re travelling making it a great exercise to […]
- [Exercise and Cancer](https://complete-pilates.co.uk/exercise-and-cancer/): Many studies prove that exercising on a regular basis helps build strength, improves mood, controls weight and helps prevent health conditions and diseases but can it really combat cancer? In this article we’ll explore how exercise and cancer can be a positive combination to improve your lifestyle and outlook on life. Pilates for cancer patients – can I exercise if I am receiving treatment for cancer? YES! Pilates for cancer patients is extremely beneficial. Throughout treatment a patient’s immune system is often compromised. Cancer treatments can cause fatigue, sickness, and appetite loss. None of which help with a “get up and […]
- [Your Guide To Why Physio and Pilates Are So Effective Together](https://complete-pilates.co.uk/pilates-and-physio/): Pilates and physio combined? If you’re injured, pregnant or exercise a lot, then you might’ve been to see a Physiotherapist for some treatment. This is because physiotherapy is well-known for being a great way of maintaining – or regaining – optimal physical health. However, few people are aware of how effective Pilates (when taught by a specialist instructor) can be for prehab, rehab, and during pregnancy. Pilates and physio work well on their own, but they do have their weaknesses. Luckily, physiotherapy’s strengths compensate for Pilates’s weaknesses, and vice versa. This is why the experts at Complete Pilates and Complete Physio […]
- [Pilates vs Yoga](https://complete-pilates.co.uk/pilates-vs-yoga/): The benefits of Yoga and Pilates are well known and the two methods share some noticeable similarities. Both are famous for their ability to calm the mind whilst also stretching and strengthening the body. At Complete Pilates, we don’t like to think of it as “Pilates vs yoga”. Instead, we believe that these two practices are great when performed in combination. There are differences between the two practices however, the main one being the spiritual component of yoga. Meditation and chants are common in yoga classes, but you’re unlikely to find these elements in your average Pilates reformer class. Having said […]
- [Basic Bridge Exercise - Your Step by Step Guide with Video!](https://complete-pilates.co.uk/basic-bridge-exercise-your-step-by-step-guide-with-video/): If you suffer from back pain, sit at a desk all day, or run or walk a lot then the bridge exercise is for you! It’s simple but effective as it helps to mobilise the spine and strengthen the entire back of your body including hamstrings, core and glutes all of which, when weak, can contribute to knee, ankle, and lower back pain. The bridge exercise is a great exercise to do as part of your warm-up routine before exercising, if you want to improve the functionality of your training, or if you want to strengthen your postural muscles (those deep […]

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- [New Homepage](https://complete-pilates.co.uk/): ★★★★★ 5 based on 200+ Google reviews 5 stars on Google Physio-led Pilates​ Tailored 1:1 and small group Pilates, led by movement experts for injury rehab and fitness. Book New Client Offer 1:1 & Small Group Classes Tailored exercise, personalised to you and your goals, no matter the class Recover From Injury & Surgery Physio-led pilates as part of your rehab to get back to normal activities and exercise Pre & Post-Natal Exercise Safe and effective exercise to help you move, prepare and recover Manage Your Pain & Symptoms Improve strength, mobility and movement quality and reduce spine and joint pain. […]
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- [Terms and conditions](https://complete-pilates.co.uk/terms-and-conditions/)
- [Susie Martin](https://complete-pilates.co.uk/meet-the-team/susie-martin/)
- [Complete Pilates Press Coverage](https://complete-pilates.co.uk/press/): Complete Pilates Press Coverage Contact Us Complete Pilates Press Coverage  At Complete Pilates, we are passionate about sharing our expertise in physiotherapy-led clinical Pilates and rehabilitation. We regularly collaborate with journalists to provide expert commentary, case studies or insights into running a private healthcare business. If you’re a member of the media and would like to get in touch, please contact Helen O’Leary at helen@complete-pilates.co.uk. About Complete Pilates Founded in 2015 by Helen O’Leary, Complete Pilates specialises in one-to-one, individually designed Pilates sessions for a range of needs—including sports performance, post-surgery rehabilitation, pain management, and pre- and post-natal care. We offer: […]
- [Book Online](https://complete-pilates.co.uk/book-online/)
- [Feedback](https://complete-pilates.co.uk/feedback/)
- [Claiming from Insurance](https://complete-pilates.co.uk/claiming-from-insurance/)
- [Thank you](https://complete-pilates.co.uk/thank-you/)
- [One to One Pilates](https://complete-pilates.co.uk/one-to-one-pilates/)
- [Clinical Pilates Referral Form](https://complete-pilates.co.uk/clinical-pilates-referral-form/)
- [Client Resources](https://complete-pilates.co.uk/client-resources/)
- [Neck Disability Questionnaire](https://complete-pilates.co.uk/neck-disability/)
- [EQ5D health questionnaire](https://complete-pilates.co.uk/eq5d/)
- [The Lower Extremity Functional Scale](https://complete-pilates.co.uk/lower-extremity-functional-scale/)
- [Outcome measure Roland Morris](https://complete-pilates.co.uk/roland-morris/)
- [Cauda Equina Syndrome (CES)](https://complete-pilates.co.uk/cauda-equina/)
- [Videos](https://complete-pilates.co.uk/videos/): Pilates Videos These videos are designed to help you with your home exercise programme. Navigate using the filters below to find the video you want. Upper body: exercises for your arms Lower body: exercises for your legs and the muscles around your pelvis Core: abdominal exercises Back & Posture: exercises where you are face down working your back muscles Mobility & Stretch: exercises to help stretch your muscles and move your spine Balance: anything which challenges your balance All Upper body Lower body Core Mobility & stretch Back & Posture Balance All All Upper body Lower body Core Mobility & stretch […]
- [Ami Odendaal](https://complete-pilates.co.uk/meet-the-team/ami-odendaal/)
- [Gwen Berwick](https://complete-pilates.co.uk/meet-the-team/gwen-berwick/)
- [Magda Strugariu](https://complete-pilates.co.uk/meet-the-team/magda-strugariu/)
- [Oncology rehabilitation registration](https://complete-pilates.co.uk/oncology-rehabilitation-registration/)
- [On Demand Pilates Classes](https://complete-pilates.co.uk/on-demand-pilates/)
- [Helen Vassar](https://complete-pilates.co.uk/meet-the-team/helen-vassar/)
- [Alysha Eibl](https://complete-pilates.co.uk/meet-the-team/alysha-eibl/)
- [Pilates classes in London City - Finding the best](https://complete-pilates.co.uk/pilates-classes-london-city/)
- [Terms and conditions 1.2](https://complete-pilates.co.uk/terms-and-conditions-1-2/)
- [Postnatal Pilates London City](https://complete-pilates.co.uk/pregnancy-pilates-in-london/postnatal-pilates-london/)
- [Pregnancy Pilates in London](https://complete-pilates.co.uk/pregnancy-pilates-in-london/)
- [Pilates Classes for Beginners](https://complete-pilates.co.uk/beginners-pilates/)
- [Online group classes](https://complete-pilates.co.uk/online-group-classes/)
- [London City EC3M](https://complete-pilates.co.uk/the-city-ec3m/)
- [Free consultation and bookings](https://complete-pilates.co.uk/free-consult/)
- [Sitemap](https://complete-pilates.co.uk/sitemap/)
- [Cookie Policy Version 1.0](https://complete-pilates.co.uk/cookie-policy-version-1-0/)
- [Osteoporosis](https://complete-pilates.co.uk/blogs/osteoporosis/)
- [Women's health](https://complete-pilates.co.uk/blogs/womens-health/)
- [Sports Injuries](https://complete-pilates.co.uk/blogs/sports-injuries/)
- [Pregnancy Pilates](https://complete-pilates.co.uk/blogs/pregnancy-pilates/)
- [Exercises](https://complete-pilates.co.uk/blogs/exercises/)
- [Cancer](https://complete-pilates.co.uk/blogs/cancer/)
- [Post Op](https://complete-pilates.co.uk/blogs/post-op/)

## Optional

- [Agent (MCP protocol)](websites-agents.hostinger.com/complete-pilates.co.uk/mcp)

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