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Keep Moving Everyday!

“Those who think they have no time for exercise will sooner or later have to find time for illness.” ~Edward Stanley

A New Year - A New You

Welcome back all current clients and new clients to our Pilates term.

Pilates based exercises aim to work and improve the strength of the core muscles, improve stabilisation of the lower back and the pelvis, improve muscle and spinal flexibility, improve posture as well as relief stress and back pain. The focus of the exercises is on core stability, neutral alignment and breathing. The overall goal or result is a balanced and aligned body that looks fit, feels revitalized and moves with ease.

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Mastering The Cat Stretch

The cat stretch exercise is part of the warm-up in the Pilates class. It is a good exercise to improve spinal articulation and to stretch the muscles in the back.

The start position for the cat stretch is as follows:

  • On all fours
  • Hands directly under shoulders
  • Knees directly under hips
  • Knees hip distance apart
  • Shoulders relaxed away from the ears
  • Lower back in a neutral position, i.e. neither flexed nor extended
  • Head an extension of the spine, looking directly down at the mat
  • Equal and even weight between all 4’s.

The first position is the “angry” cat position. In this position the back is fully rounded or flexed and tummy muscles tucked in and drawn away from the floor. The head is relaxed and looking down at the knees. Tailbone or pelvis tucked under.

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Pilates Breathing - Perfecting your Technique

In Pilates, the breathing plays an important part for all of the exercises. 

  1. It helps to relax the muscles and avoid any unnecessary muscular tension
  2. It also encourages focus and concentration on each exercise
  3. Proper breathing also helps to enhance stability during the exercises

Here are some important and valuable points to remember about breathing techniques for your Pilates practice:

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The Plank

Planks are used a lot for building core strength. It is quite a commonly used exercise in team sports and gym classes. The plank is quite an advanced exercise and requires good core strength as well as good stability around the shoulders and scapula in order to be performed correctly. In Pilates the plank is referred to as the Leg Pull Front.

Points to note about the plank exercise:

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Teen Pilates - New Class

Welcome back to all of the Pilates clients and to the new clients as well.

Teen Pilates:

Next week we are commencing our Teen Pilates class. We are running two classes - one on the Thursday and the other on the Tuesday evening at 4.30pm. There is still space in the Tuesday class if anyone has a daughter/son who is interested.

The aims of the class are as follows:

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PhysioPilates ~ healthy moving since 2011
Mount Merrion Physiotherapy
105 Trees Rd, Mount Merrion, Co Dublin. Tel. 01 283 4303