We would like to welcome Physiotherapist Niki Hurst to the SFE Training Lab. Some of you will have seen Niki already in recent webinars she did with us talking all things Pelvic Floor and Return to Running.
Niki has put together a collection of body part / muscle group specific Pilates sessions, that are short in duration (3-10 minutes) so that you can not only hit those key areas of weakness but also fit the sessions in easier into your training day.
Join in to learn more about your body and your deeper core system to supplement your other training.
Pilates Full Body Mini Series
Desk Break Routine
A must do video when you have been sat still for too long. This 7-minute routine will mobilise the shoulders, spine and hips, awaken your gluts and increase blood flow. As a bonus it can be completed in your workspace (with the camera off!).
Pelvis & Hip Mobility
Pelvis and hip mobility is essential to any athlete (and human!) who wants to move with ease. These exercises create a simple but solid foundation of mobility to then build upon.
Adductors
Feel how the adductors work with the pelvic floor to help create core stability and balance. Explore how to release and then activate into this area.
Hamstrings
Graded exercises to target into the hamstring, starting on the mat and finishing in standing.
abdominals
A short abdominal sequence suitable for all. Choose an appropriate level you & complete 10-15 reps x 2-3 sets.
ankles
Learn a quick range of movement test and treatment for ankle dorsiflexion. Examples of early banded rehab are given progressing to single leg stand and stability variations.
foot
Awaken your foot with some sensory, mobility and strengthening exercises to help your balance and create a solid foundation. Complete approx. x 10 of each exercise & repeat both sides.
Diaphragm
A simple but essential 5-minute sequence to mobilise the structures around the diaphragm. ‘Mobile diaphragm = Improved core = Better performance’.
Single Leg
Learn a simple assessment for single leg control, followed by a supported exercise to help improve this. Continue to progress with 5 further exercises to improve your single leg strength and stability. Choose the appropriate level for you and complete x 15 (x 2-3 sets).
Four point kneeling
A simple series in 4-point kneeling to work your core, gluts and upper body.
side lying
Examples are given for side plank with regressions and progressions available to suit all. Choose your level and complete 10-15 reps x 2-3 sets.
front lying
An early front lying series to activate the back line of the body.
calves
Learn how range of movement, foot position, knee angle and load can influence your calf training. Examples are given to help you tailor the exercises to your own needs. Maximum reps of 20 x 2-3 sets. Add load when appropriate.