TT around the clock

PILATES / BTT

Mondays :
Erith leisure centre 9:30 am
Slade centre 11:30 am
Waterfront 7:15 pm

Tuesday :
Coldharbour leisure centre
Btt 10 am
Pilates David Lloyd Kidbrooke 8 pm

Wednesday :
Charlton lido 9:30 am
Nuffield health shell Canary wharf 11:30am
Sidcup leisure 7:15 pm

Thursday :
Nuffield Waterloo shell building 12 pm

Eltham Centre 6:15pm
Charlton lido 8 pm

Friday :
Aerobics Nuffield 1 pm shell Waterloo tbc

Just a short demonstration of the hundred exercise and the importance to start with the correct body alignment. Neck strain can derive from a not correct alignment of the spine coming to an off neutral position from a neutral one.

Learning sharing knowledge

I am proudly announcing that I am now a Balanced Body Reformer Level 1 instructor 😉 The training at Tranquility has been really empowering and opening up my eyes to new horizons!
My favourite exercise is the mermaid on the reformer. I introduced it today in its full version to my students and we all appreciated the great discovery of one lung breathing while allowing the body to surrender to the figures changing keeping an active core to hold the position in a beautiful upper body extension, lateral flexion and rotation.

Teaser exercise

Engage your core muscles, the TA transversus abdominis the deepest layer of muscle in the abdominal wall, with horizontal fibres forming a corset around the trunk. The TA muscle attaches from the linea alba to the inguinal ligament, the pelvis by the iliac crest and the cartilage of the lower ribs.
Perform a lateral breathing and inhale through the nose exhale through the mouth while pulling the abdominal wall inward.
Of course the powerhouse is much more than the TA, the internal obliques and quadratus lumborum form the side of the corset, the multifidus and the thoracolumbar fascia are located at the posterior if the corset. Also let’s not forget the diaphragm, the main breathing muscle at the top of the powerhouse corset and the pelvic floor muscles are at the inferior part of it.
You will have to strengthen those muscles to keep the spine in correct alignment avoiding risk of injuries for example when lifting heavy objects.
During the teaser exercise the core muscles are engaged and lateral breathing in through the nose is employed to hold the position with legs off the floor. Think about scooping your belly in even further when exhaling through the mouth.
The multifidus at the back will work as a stabiliser of the spine to avoid injuries. And of course relax those shoulders down!