World Food Programme Pilates Fundraiser with Physio Caitlin

Join me, Physio Caitlin, for a fun Pilates and posture class! We'll relieve those aches and pains and all proceeds go to the UN World Food Program.

WHO CAN COME: Everyone! All levels welcome, no Pilates experience required

WHERE: Nadi Wellness Centre, Queenstown (or join me on Instagram Live)

COST: By Donation - Please be generous. World hunger has worsened with the European war.

BRING: Yourself & your donation. If you don't have cash, you can donate via my Paypal account and join in-person or via Instagram live. I will be filming my Paypal as payments come through for transparency.

Donate

Please RSVP - On the Facebook Events page: https://www.facebook.com/events/1056592934965549

ABOUT THE UN WORLD FOOD PROGRAM: The World Food Programme is the world’s largest humanitarian organization, saving lives in emergencies and using food assistance to build a pathway to peace, stability and prosperity for people recovering from conflict, disasters and the impact of climate change. www.wfp.org

Pilates Moves To Master Now

Pilates is for everyone of all ages - yep that means you too boys! Pilates is a really great way to enhance your posture, tone up and work your core. Here are the top Pilates moves you need to try now!

1. Scissors - Great for deep core activation

This exercise is a good core workout, plus it works to strengthen the deep neck flexors to improve your posture!

• Lie on your back and float your legs up to tabletop

• Tap one toe to the ground, then lift it back up

• Tap the other toe to the ground

• For more of a challenge, tap the toe further away from you

• 2 x 12

2. Walking Plank - Great for improving your posture

Planks can get a bit static, so make yours a walking plank!

• From your hands and knees, press up into a hover lifting your knees 1 inch up off the ground

• Press the ground away and lift your head and neck away from the ground

• Step your legs back to a plank one by one

• Then step back to your hover. Resist the urge to hang your head, this is how you improve your head and neck posture!

• Try 2 sets of 5 steps. You got this!

3. Ab Roll Up - A great ab workout

This one is tough!

• Lie on your back with your arms out long and your legs stretched out

• Float your hands up above your face

• Use your abs to roll you all the way up to sitting

• Try to keep your shoulders relaxed and away from your ears! You can do it!

• Try 5 roll ups.

4. Book Openings - Relieves stiffness in the middle back

If you get tight in the thoracic spine (middle back) you’re not alone. Sitting all day at a computer creates so much stiffness in the middle back. The best remedy is a gentle rotation.

• Lie on your side and glute your knees together

• Put your hands on top of each other (like a crocodile mouth) and open one arm all the way out, then back in.

• If you feel any pins and needles in your hands, bend your elbow and open with the elbow instead of a straight arm.

• 1 set of 8 on each side.

5. Pelvic Tilts - Great to release stiffness in the lower back

• Lie on your back and plant your feet hip-width apart

• Imagine you have flashlights on your pelvic bones and roll your pelvis forwards and backwards

• You’ll feel your pelvis rolling which also mobilises the joints in your lumbar spine

• 2 x 5 slowly

Wanna try a Pilates class for Free? Check out my Youtube channel! It’s full of free classes covering everything from how to improve your posture to how to strengthen your glutes.

Pilates Workout Video

While I was on holidays on the luscious Hamilton Island, I filmed a short clip of a super Pilates workout. It challenges your core, balance, posture, and really works your abs too!

Give it a try!

Physio & Pilates Guest Post for Fitness in the City

Safe exercises to say goodbye to low back pain forever 

Australian fitness and health blog Fitness in the City asked for an article about safe ways to get rid of back pain, so I incorporated physio and Pilates information into a handy article:

"Did you know Low Back Pain is the most common musculoskeletal health problem in the Western World? Here’s the best new though: It’s preventable, and easily treated. All you need is commitment and you can say ‘good riddance’ to your back pain for good!"

Read the full article here

View fullsize

*Please remember though, see a doctor or physiotherapist before doing any exercise programmes for your low back pain.

Aprivé Wellness invited to write for The Wellist

Wellness & Pilates on your next plane trip

I was thrilled to be asked to write for travel and wellness guru - The Wellist. Check out my article where I shared 5 Pilates exercises you can do right in your plane seat. 

Long haul flights leave you feeling stiff, sore and tight, so why not try these 5 easy Pilates exercises to stop the cramps and keep you limber from departure to arrival.

Read the full article here

View fullsize