15 minute Pilates for Desk Workers

15 minute Pilates for Desk Workers

15 minute Pilates for Desk Workers

We’ve all been moving less. This 15 minute physio-guided class has been designed to mobilise and strengthen your body.  Do not attempt the below unless you have been signed off by your doctor or physiotherapist.  Start with ten reps of each exercise and gradually build on these.  

Beginners
If you are a beginner we recommend starting with 10 reps of each strengthening exercise and working at them daily. If you are already doing regular exercise then you can increase the reps aiming to 15-20 reps of each exercise.

Intermediate/Advanced
If you think you can handle more of a challenge then you can look to increase sets (aim to do 2 or 3 sets of each of the exercises).
Always remember that quality and technique is far more important than the numbers of reps achieved. If you can get through the exercises without batting an eye lid, then check your set up position, and slow down the pace of each repetition so that your muscles are put under tension and strain for a longer period of time.

Progression is key

To see an improvement when training, it is imperative to progress your exercises.  This can be through:

  • Increased repetitions of the exercises
  • Increased frequency of your training
  • Increased load to the exercises

 

Health and Safety

We want you to enjoy your online class provided by Restore and Reform. Because we can’t be there with you, it’s important that you take responsibility for your own practise by acknowledging and respecting your own physical limitations.  If you have any concerns about your physical health, you should seek advice from your doctor or health care provider before beginning any of the online classes delivered by Restore and Reform. 

 

Restore and Reform assumes no responsibility for injuries suffered while practicing these techniques.  You acknowledge and agree that all classes and videos are carried out at your election and at your own risk. By using the videos provided on this site, you agree and understand that physical exercise involves strenuous physical activity and that such activity may carry a risk of injury, and that it is your responsibility to assess your physical and mental capability for such activities. It is your responsibility to ensure that by participating in the class delivered by Restore and Reform, you will not exceed your limits while performing such activity and that you will select an appropriate level of difficulty for your own personal skill and ability and condition. Please use good judgement and common sense when taking the class, consider your level and ability and choose the appropriate level of the exercises and rest when you need to.   By joining the class you expressly waive and release any claim that you may have at any time for injury of any kind against Restore and Reform, or any person or entity involved with Restore and Reform.

Five exercises to strengthen your abdominals

Five exercises to strengthen your abdominals

Five exercises to strengthen your abdominals

Try the exercises below to strengthen your core and abdominals.  Do not attempt the below unless you have been signed off by your doctor or physiotherapist.  Start with ten reps of each exercise and gradually build on these.  

Beginners
If you are a beginner we recommend starting with 10 reps of each strengthening exercise and working at them daily. If you are already doing regular exercise then you can increase the reps aiming to 15-20 reps of each exercise.

Intermediate/Advanced
If you think you can handle more of a challenge then you can look to increase sets (aim to do 2 or 3 sets of each of the exercises).
Always remember that quality and technique is far more important than the numbers of reps achieved. If you can get through the exercises without batting an eye lid, then check your set up position, and slow down the pace of each repetition so that your muscles are put under tension and strain for a longer period of time.

Progression is key

To see an improvement when training, it is imperative to progress your exercises.  This can be through:

  • Increased repetitions of the exercises
  • Increased frequency of your training
  • Increased load to the exercises

 

1. Abdominal exercise: Toe taps

2. Abdominal exercise: Dead Bug

3. Abdominal exercise: Knee Hover

4. Abdominal exercise: Leg reach into plank

5. Abdominal exercise: Modified side plank

COVID-19 Update

COVID-19 Update

COVID-19

Your health and safety is our priority

Restore and Reform continues to adhere to our high standards of hygiene expected of a healthcare retreat.   

Rooms and equipment

Our treatment rooms and exercise spaces are cleaned daily.  All pillows, couch covers and towels are single-use and are replaced between each client and the treatment couches are disinfected. 

All exercise equipment (reformer machines, mats, foam rollers, weights, exercise bands) are washed for each session and are for single person use in every session.   

Personal hygiene

Our team continue to be vigilant about washing their hands at the beginning and end of each treatment session.  Clients are asked to wash their hands in the sink upon entering the treatment and exercise spaces (all spaces have washing facilities).   We also have antiseptic gels, sprays and wipes available for use.  

Where manual correction is required in classes, therapists will be using alcohol gel during the sessions to maintain the standards of hygiene.  You may request no manual correction.  

We will follow any up to date guidelines at the time of the retreat, where relevant.  On request our team will wear face masks for your treatment.  

Coronavirus in Portugal

Thus far, there have been 38,089 confirmed coronavirus cases and 1,524 deaths in Portugal.  The Algarve has been the 

Travelling to Portugal

At the time of writing (22/06/2020), the British Foreign Office was advising against all non-essential international travel.  It is expected that in the coming weeks, this advice will be relaxed.  

It is also expected that the UK will shortly announce ‘air-bridges’ between a number of countries where Coronavirus appears to be under control.  We anticipate that Portugal will be among these countries.  

There is currently temperature screening on arrival in Portugal, but no quarantine.  

Five exercises to strengthen your glutes

Five exercises to strengthen your glutes

Five exercises to strengthen your glutes

 

Glutes, glutes, glutes!

Your gluteal muscles, that is, your gluteal maximus, medius and minimus, (or glutes max, med and min), are essential to keep a strong and healthy back.  Desk-based jobs have caused us to increasingly underuse their glutes, resulting in weakness and tightness.  This glute weakness is a very common cause of back pain.   

Working to increase strength and endurance will not only provide support in your low back, but also take pressure from your knees and hips, giving you the freedom to move freely and feel more powerful.

The glute muscles are also essential for having good balance. If you are a walker, runner, skier, a tennis player or golfer, having strength in the glutes ensures strong and stable hips, and will make you more efficient in your activity. 

Mobility

When training your glutes, it is essential to work not only on building strength, but to ensure that tissue flexibility is also a part of training.  In most exercises, the muscle shortens whilst being worked (also known as a concentric movement).  The muscle will remain shortened and tight if not properly released and potentially cause discomfort. 

Similarly, if you start training a muscle that is already short and tight, you reduce the effectiveness of the exercise by only working a muscle in a restricted range, rather than a full range. 

Progression is key

To see an improvement when training, it is imperative to progress your exercises.  This can be through:

  • Increased repetitions of the exercises
  • Increased frequency of your training
  • Increased load to the exercises

It is easy to increase the load and challenge yourself when training glutes by adding in resistance bands to the exercises or progressing the exercises into standing. The benefit of standing exercises is that they are more functional i.e they replicate movement done in everyday life such as moving from sit to stand, or going up stairs, running and skiing.

So what are the best exercises for strengthening and mobilising the glutes?

1. Mobility exercise: Glute release using a foam roller

2. Mobility Exercise: Lumbar Rotation

3. Strengthening Exercise: Glute Bridge with Spinal Articulation

4. Strengthening Exercise: Clam

5. Strengthening Exercise: Bicycle

6. Strengthening Exercise: Side Step with Band

7. Strengthening Exercise: Split Squat

Beginners
If you are a beginner we recommend starting with 10 reps of each strengthening exercise and working at them daily. If you are already doing regular exercise then you can increase the reps aiming to 15-20 reps of each exercise.

Intermediate/Advanced
If you think you can handle more of a challenge then you can look to increase sets (aim to do 2 or 3 sets of each of the strengthening exercises) or add in a resistance band to the clam, or a harder resistance hand to the side step, or dumbbell weights to the split squat.
Always remember that quality and technique is far more important than the numbers of reps achieved. If you can get through the exercises without batting an eye lid, then check your set up position, and slow down the pace of each repetition so that your muscles are put under tension and strain for a longer period of time.