Josephine Bush PT session-balancing the systems


Josephine, as you may of read in my previous blog, has a huge challenge ahead of her.  She is taking on the enormous challenge of being the first British woman to complete the Amundsen Expedition, the hardest ski race in the world. She will be pulling a 40kg pulk across the Hardangervidda in Norway on skis for 100km. She will be facing all sorts of cold weather conditions as well as self navigating and supporting herself on the race.

In order to pull the pulk effectively and without injury, it is imperative for her to be balanced in strength and resilience in her left and right sides.  In her training sessions in my studio, we tackle this with lots of unilateral work as well as bilateral movement to see where she needs most help and also working with the felt response, somatics.

“If you can’t feel it you can’t change it!!”

The split pedals on the Pilates Chair is great for unilateral work.

Working the systems and looking for weaknesses and strengths and re-balancing and educating the self through movement and waking up parts of the body that are not performing as it should.

Working with the myofascial slings -(for full information on slings check out Anatomy Trains, Tom Myers. Anyone who works with the body will know this work)

SO WHY IS THIS important?

with the body being balanced and aligned there will be less chance of injury, pain, discomfort, less tension, and the body will be more economical, efficient, faster, stronger and also giving more balance. Everything needed for everyday life let alone pulling a 40kg pulk on uneven surfaces through thick snow with no idea whats underneath.

Take a look at the time-lapse video (below) of our latest training session below, I am guiding Josephine with verbal and tactile cueing to create this balance.  It is definitely harder than it looks! Josephine will vouch for that!!

If you  are interested in moving well and really getting a good balance and flow to your body for whatever reason, improve your posture, reduce pain, reduce injury, better sports, athletic performance you really can not beat a one-to-one session with an integrated advanced Pilates Professional so they can use their trained eye and skill to help you.

Josephine is raising money for two wonderful charities: The South West Children’s Hospice and The Pilgrim bandits. Here is the link to her fund-raising page:
Please help to motivate Josephine further with this enormous challenge by supporting the causes above.
Thank you 💕


Pilates on the Roller

Lying on your roller, make sure that the whole length of your spine including the head, is fully supported and central on the roller. Feet hip width apart, and hands on the floor to start. Remember the closer the hands to the sides of the roller the more challenging it will be for your balance. Stop if you feel sick, dizzy or out of control. 

NEVER work through pain, remember pain is a warning signal, listen to your body!!

Focus on your principles, relax and focus your breath, allow the body and mind to prepare and spine and muscles to ease out and lengthen along the roller. Keep your breath fluid throughout the exercises.

Try lifting one arm by your side and notice how the obliques fire up as they try to maintain full stability to the torso and pelvis.

Place that arm down and repeat on the other arm, notice the difference of how the muscles feel and switch to support the spine and pelvis with a different movement pattern.

After a few attempts, try both arm raised, keep them level with your hips.

Keeping the hands down on the floor, lift one foot just marginally off the floor, place that foot down and repeat on the other leg, again notice the connection of the muscles and if one side feels more challenging to the other.

Try lifting opposite arm and leg, keep the head down and stay relaxed through the shoulders,neck and breath, stay central, limiting the rotation through the body, but notice there will be an energy change to the supporting side so you can have freedom of movement in the moving side.

Watch that the supporting leg does not push out or in.

Keep the alignment through out, but remember when you are moving one leg or arm,that one side will stabilize and the other side should have the freedom to move, do not grip or add tension to the moving side.

Finally, you can try same arm and leg lift… this is much more challenging one side to the other!

Again, keep stability through out, try not to side bend in the body, keep the length in your waist.

Good luck and let me know how you get on with this one X