Pilates at Home

Pilates at Home

Hi all,

Finally getting around to this – I often get asked about the basic sequences I use in my classes as warm-up and as part of the rehabilitation. I’ve previously done a video of the sequence for students to follow at home so they can do it before they continue with their individual programmes, so here it is again!


I like Pilates because it is a form of exercise that focus on balance, strength, posture and flexibility and this makes it easy to incorporate into many exercise prescriptions. It is suitable for people of all ages and particularly, from my point of view, suitable for a number of injuries and problems. The large array of exercises that can be adapted makes it an excellent tool for physiotherapy, as well as the structure meaning it can be taught both one to one but also in class settings with only minor modifications for each individual rehabilitation need.

The moves can require a lot of concentration and going through the motions using the body-weight focus also allows you to increase awareness of your body, your posture and most importantly your movements. This helps with form which decreases the potential for injury but also ensures that you know how to correct yourself from ‘cheating’ by shifting or letting stronger muscles take over.

In the video above I have given you a full-body workout which is safe to do for all abilities, levels and ages – it can be performed daily and in adjunct with other exercises for particular injuries. If any of the exercises increases your symptoms, decrease in intensity and if necessarily stop – get in touch and I’ll provide you with an adaptation for that particular exercise. Pilates can be heavy on particular injuries so it is also a matter of increasing in intensity slowly but surely. Sometimes you want to start with very little, work to the point of pain (but never through) and let it rest. If the pain settles in an hour or two, it is about right. It is persists longer, you have probably overdone it and you will need to slow down. Similarly, if you have sharp pain, this is also a sign to slow down or stop.

Hope this helps! Any questions, let me know.