Pilates - West Dulwich

Wendy Jardine

Targetting Specific Muscle Groups

Find the part that you want to target and away you go

3 Welcome to toning every muscle of our posterior chain

3 Welcome to toning every muscle of our posterior chain

Video number 3 (8 minutes)

Good for upper back and middle back strength: Lying face down; extending through the back, legs, hamstrings, buttocks and quads, triceps and swan dive

4 The wonder of the Hips

4 The wonder of the Hips

Video number 4 (12 minutes)

Good for hips: Lying on side; deep stabilisers of hips, outer thighs, inner thighs, breath to lumbar spine

7 Making the neck feel good

7 Making the neck feel good

Video number 7 (7 minutes)

Sitting throughout . Breath. Stretches for the neck, turns, tilts and releasing into the hand increasing mobility, roll downs sitting working the lats and mobilising the spine.  A wonderful way to balance your neck and spine.

8 Looking after our feet

8 Looking after our feet

Video number 8 (11 minutes)

(Chair, golf ball and table top, or similar) Massaging the feet over a golf ball, calf stretches, noticing imbalances through individual foot rises and individual foot curls, strengthening and mobilising the feet. (Look at session 75 to easily and passively align the big toes with an everyday office elastic band).  

9 Feeling and Finding the abdominals from the inside out

9 Feeling and Finding the abdominals from the inside out

Video number 9 (9 minutes)

(Bath towel and cushion) Finding the deep abdominals, using the resistance of the cushion and then teasing the core.  Adding the movers, the side oblique fibres and the six pack, and then consciously engaging them all to roll up with ease and fluidity, and against gravity, with no tension in the neck or shoulders.

10 Rolling and challenging the abs

10 Rolling and challenging the abs

Video number 10 (7 minutes)

Rolling like a ball; building layer upon layer into open leg and advanced rolling.

12 Understanding the Plank

12 Understanding the Plank

Video number 12 (8 minutes)

Building layer upon layer from the inside out, into full plank with circles

13 Using an Isotoner to relieve the neck and lengthen and strengthen the spine

13 Using an Isotoner to relieve the neck and lengthen and strengthen the spine

Video number 13 (8 minutes)

Breath, length, resistance. Placing and strengthening the neck, spine and sides

15 Creating happy knees

15 Creating happy knees

Video number 15 (10 minutes)

Ideal for knees, strengthening the stabilisers and toning the muscles associated with the knee

25 Full Body including Rotator Cuff, Feet, Neck, Lats

25 Full Body including Rotator Cuff, Feet, Neck, Lats

Video number 25 (22 minutes)

Suitable for all. Stretching, connecting, swan, shoulder bridge, hip flexor release

31 Relief and aligning the wrists letting the carpal tunnel breathe

31 Relief and aligning the wrists letting the carpal tunnel breathe

Video number 31 (8 minutes)

Session to ease the hand, wrist, fingers. Giving the carpals and median nerve space to be.

32 Understanding and relieving symptoms of Sciatica

32 Understanding and relieving symptoms of Sciatica

Video number 32 (20 minutes)

This session gives the sciatic nerve space to live alongside the muscles near it. The hip rotators and particularly the piriformis that originates from the front of the sacrum and inserts into the top of the thigh bone, the bit you feel, from the inside out, as the hip. Good to do video 33 too.

 

 

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Wendy Jardine Pilates
Unit 26449
PO Box 6945
London W1A 6US

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