Composition Wellness

Feeling tight after a long day? Try these simple shoulder stretches to relieve tension and feel refreshed! ✨

✅ Shoulder Rolls: Gently roll your shoulders forward in a circular motion, then reverse the direction. Repeat a few times to release built-up tension.
✅ Shoulder Shrugs: Lift your shoulders up toward your ears, hold for a second, then relax them down. This helps ease stress and stiffness.
✅ Pendulum Stretch: Hinge forward slightly at the hips, letting your arms dangle. Gently sway or circle your arms to loosen up tight muscles.

Take a deep breath and give your shoulders some love!

As Pilates continues rising in popularity, 👀 watch out for these things to keep yourself safe 👇👇

The fitness industry and Pilates is not regulated, so anyone can teach Pilates (or teach ‘something’ and call it Pilates). Class sizes are getting larger and larger to meet demand.

🚩Large classes and under-qualified teachers can be a dangerous combination. 🚩

Here’s what to look for to stay safe:

🧐Is the class you are taking actually Pilates? This is especially important if you are referred to Pilates to rehab from an injury or if you are have a physical condition that requires caution with certain movements.

There are high-intensity classes that are branded as Pilates or Pilates-inspired, but are not low-intensity or controlled movement. Just because the exercise is performed on a reformer does not make it Pilates.

If you are being referred to Pilates by a health care professional, make sure you are getting the real deal.

🧐 Is your instructor trained in Pilates? Instructors who are trained to teach Pilates will have hundreds of hours of training, including in anatomy. They will be able to monitor form and provide corrections and modifications to keep participants safe.

If you have a condition (like osteoporosis or diastatis recti), is the instructor familiar with it? If an instructor is trained in Pilates, they will be familiar with these conditions and what to avoid or how to modify for you.

🧐 How big is the class? Pilates was not intended to be taught in huge group formats because of the focus on form and controlled movement. An instructor cannot meaningfully provide full attention and correction to every participant in a class of 10 or 15 people.

Look for smaller class sizes, with 6 or fewer participants. Or consider taking a couple private lessons to learn the essentials and modifications for your body before joining that large group class.

https://www.thetimes.com/life-style/health-fitness/article/pilates-is-meant-to-be-gentle-how-did-it-become-such-a-hazard-nglk0z6tm

Pilates is meant to be gentle. How did it become such a hazard? The reformer trend and its spring-loaded machines can be dangerous without proper training — but classes seem to be getting bigger and bigger

Think Mat Pilates is easier than the Reformer? Not quite!

The Reformer was designed to build strength and control to help you progress toward mat exercises. While the Reformer provides extra support with its springs and moving platform, Mat Pilates challenges your core stability and body control every step of the way!

On the mat, you're working against your own body weight and gravity, requiring deeper muscle engagement and focus. Mastering both can help you track your progress and take your practice to the next level! 💪

Ready to put it to the test? Check out our mat classes at the studio!

Form is everything in Pilates!

When doing the Long Box Pulling Straps exercise, remember to keep your head and neck aligned with your spine.

Avoid leading with your chin to stay safe and maximize your results. Lift from the chest (instead of the head) to create a fluid back extension from head to tail.

See the photos to identify good form ✅ and bad form ❌ in this exercise!

Group classes or Privates? 🤔 If you’re craving the attention of a private session on a group class budget, read on 👇👇

I’ve paid for a lot of private lessons 💸 I’ve taken a lot of group classes 💪
and I’ve taught hundreds of classes of groups of 9 or more students. 🎓

What I have to say next might surprise you…

Pilates was not intended to be taught to large groups. 🙊 Pilates was originally taught in private sessions until students became independent enough to do the sequences on their own.

While the vibe of group classes is energizing, as an instructor in group classes, it’s usually not possible to give everyone the full support or hands-on correction they need to learn or advance without disrupting the class flow.

Then there are private sessions - where you will get personalized attention, tailored modifications and make faster progress. But it comes at a price tag that is cost-prohibitive to many. 💰

So… I opened a studio that comfortably fits 2-3 people. 😊 Come check out a small group mat or circuit class for group vibes with personal form corrections.