Video Tag: ~20 minutes

Bone health + balance: standing

Osteoporosis or osteopenia? In less than 20-minutes, you’ll safely mobilise the feet, knees and hips – along with arms and upper body (using small hand weights, 800 or 900 grams ideal). Keeping the joints and muscles in the feet, ankles, legs and hips strong and mobile is key to balance. Side stepping with directional change …

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Quick post-hols reset

This short Pilates workout hits the reset button, with the tried and tested moves that mobilise the spine and awaken key muscles. Level 1. Only prop is a sitting block (or book / cushion). NB: it involves flexion with rotation (in the Saw); avoid if you have any disk herniation. Even if you don’t, always …

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Focus on hips (mainly)

Short, easy 15-minute workout that mobilises the spine and loosens up tight hips. May be helpful where you have back pain as long as you DO NOT push through acute pain! It will certainly help prevent back pain.

15-minutes, level 1->2

This short workout uses a medium-size, softly-inflated ball but you could improvise with smaller one. Short sequence with ball under front of pelvis/thighs is guaranteed to make you feel your triceps (backs of upper arms)! Note: magic circles are here mainly to stop ball rolling away when not in use! While I make use of …

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Easy, centring routine (15 mins)

Waken up those all-important muscles around the pelvis in less than 15 minutes. Plenty of toe tapping and dead bug moves, mostly with head down and with lengthening your levers (legs!) so there’s more call on your deep stabilising muscles as the minutes go by. It all adds up to a stronger you!

Seated workout

If you’ve got a lower body injury but like to keep moving, try this approx. 20-minute workout. Mobilises the upper body, strengthens arms and shoulders, some ab work too!

Foam Roller: release and strengthen

The long foam roller is my favourite prop to release tight shoulders and strengthen core. Lying along the length of it allows one sense the shape of spinal curves, get movement in thoracic spine (mid-back), opens chest and lungs to facilitate better breathing. P.S. I sell them in my shop!

Osteoporosis-safe: Side-lying & Standing work (part 3)

Do Part 1 first, at least once! Then dip in and out of this three-part video series for those with osteoporosis or who must avoid flexion. Each video approx. 20 mins long. Part 1 covers Grounding & Ab work Part 2 covers Extension & Quadraped work Part 3 covers Side-lying & Standing work