New Studio Apparatus!
Hello November!
I’m really excited about the next phase of my Business Development- Have been planning for several months now for the expansion of my Studio equipment. I am delighted to announce that it is finally in situ and I have begun my training on both pieces. It is my hope to be able to offer Circuit Training Sessions for 3/4 clients at a time. The plan is to roll out early next year. In the mean time- I will post via my Social Media channels snippets of exercises as and when I cover them. Excited to be up skilling through online training with Balanced Body -Pilates Anytime and Australian Pilates Company- Bodyathletica- so watch this space!
The Wunda Chair
The Ladder Barrel
Subscribers
All Subscriptions are on pause this week and will re start on 12th November until the end of the Term. Last Public Class will be 19th December.
This month I will be updating the Booking System for the New Year. As I did in July, I’ll enter all Subscribers for the New Year Term unless I hear otherwise from you. Please do drop me a line if you would like me to release your space/mat- Many thanks x
Benefits of Hand and Wrist Exercises
Within Pilates there are many exercises that require weight bearing through the arms, leading to the activity of wrists and hands. I thought that it might be useful to look at the importance of hand and wrist exercises to help prepare and strengthen them.
Injury Prevention
Regular hand and wrist exercises help strengthen the muscles, tendons, and ligaments, reducing the risk of injuries such as sprains, strains, and fractures. Strengthened tissues are more resilient and less prone to damage from repetitive motions or sudden impacts.
Rehabilitation:
Individuals recovering from hand or wrist injuries, tailored exercises are Rehabilitation for restoring mobility, strength, and functionality. Rehabilitation exercises facilitate healing, minimize scar tissue formation, and help regain full range of motion.
Improved Dexterity and Strength
Enhancing hand and wrist strength leads to better grip, increased endurance, and improved fine motor skills. This is particularly beneficial for activities that require precision and control, such as typing, playing musical instruments, or crafting.
Reduced Risk of Repetitive Strain Injuries (RSI)
Occupations that involve repetitive hand and wrist movements, like typing or assembly line work, can lead to RSIs such as carpal tunnel syndrome or tendonitis. Regular exercises help mitigate these risks by promoting flexibility and reducing muscle tension.
Enhanced Fine Motor Skills
Exercises that focus on finger movements and coordination can improve fine motor skills, benefiting tasks that require intricate hand movements like writing, drawing, or performing surgeries.
Support for Chronic Conditions
Individuals with chronic conditions like arthritis can benefit from hand and wrist exercises that maintain joint flexibility, reduce stiffness, and alleviate pain. Strengthening the surrounding muscles can also provide better support for affected joints.
Common Hand and Wrist Exercises
1. Stretching Exercises
Wrist Flexor Stretch: Extend your arm with the palm facing upward. Use the other hand to gently pull the fingers back toward the body, stretching the forearm. Hold for 15-30 seconds.
Wrist Extensor Stretch: Extend your arm with the palm facing downward. Gently press the back of the hand toward the body to stretch the top of the forearm. Hold for 15-30 seconds.
2. Strengthening Exercises
Grip Strengthening: Use a stress ball or a soft rubber ball. Squeeze and hold the ball for a few seconds, then release. Repeat 10-15 times.
Finger Lifts: Place your hand flat on a table. Lift each finger one at a time, hold for a second, and then lower it. Repeat 10 times for each finger.
3. Flexibility Exercises
Thumb Stretch: Gently pull the thumb away from the palm using the other hand, holding the stretch for 15-30 seconds. This improves thumb flexibility and strength.
Wrist Circles: Rotate your wrists in a circular motion, first clockwise and then counterclockwise. Perform 10 rotations in each direction.
This episode on the Dr Rangan Chatterjee Podcast in October really blew me away! It is a long one but well worth a listen- absolutely fascinating and packed with brilliant facts especially about the Head and Feet. As you know - I always incorporate head series and foot work into every class and understand the importance for us all. The advice of this amazing movement therapist- Helen Hall has only further embedded my commitment to this!
She is a movement therapist, running coach and pain expert with over 40 years of experience. She has a lifelong passion for analysing posture and movement – her clients include elite athletes – whether they be cyclists, runners or premier league footballers – but also ordinary amateurs – regular, everyday people who simply want to walk or run without pain.
Class Update
Both Didcot Civic Hall morning and evening classes are currently fully booked until the end of the year.
Fleet Meadow Didcot - Wednesday evening class has 2 spaces left for November and December.
There are 2 spaces available in both the Thursday morning and early evening class in All Saints Youth and Community Hall and Sunningwell Village Hall in Abingdon.
All Reformer 121 sessions and Classic Mat 121 sessions are fully booked on a Monday/Tuesday and Thursday for the rest of the Term.
Now Taking bookings for January Beginner Reformer Courses for Monday day time 2025.
Sunningwell Village Hall Thursday morning class will no longer run next year. This is to make room for ‘Circuit Training sessions’ in the Steventon Studio.
APP Update
I have added the full version of this Magic Circle leg work sequence to my APP. This can be found in the small props section. APP is available for Apple and Android phones.
Wishing you a Happy Week ahead and I look forward to seeing you all after my holiday! x