Disclaimer:
These videos are for demonstration purposes only.
The exercises in these videos may not be appropriate for you.
Do not do these videos if you are pregnant or have Osteoporosis. These videos aren't suitable for all people suffering with a slipped or sciatica, always seek advice.
Always consult your medical practitioner/GP before commencing any new fitness program. These videos are not medical advice and are intended for general education and demonstration purposes.
Stop immediately and seek medical advice if you experience any discomfort or pain.
On commencement of all videos, you the participant need to ensure:
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The area around you is clear and safe with a clear floor area, no overhanging lights, or sharp edges of furniture
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You are wearing appropriate clothing for the activity
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All animals or children are outside the exercise area
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If you are feeling unwell at any time during the class, please stop immediately
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Your room is well ventilated
By performing any fitness exercises, you are performing them at your own risk. 'Lucy Filce Pilates Birmingham' will not be responsible or liable for any injury or harm you sustain as a result of doing these videos, or information shared on this website/social media pages.
'Lucy Filce Pilates Birmingham' will not be liable for any loss, claim, damage or any special, exemplary, punitive, indirect or consequential damages of any kind, which arises out of or is in any way connected with your participation in these videos.
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pilatesbirmingham
- Feb 17
- 1 min
Lateral Slide Lunge - Hip Stabilising Exercise
The Lateral Slide Lunge is a wonderful exercise for stabilising the hip as it focusses on strengthening gluteus medius. Glute Med is responsible for keeping the pelvis in position when standing on one leg and walking. When glute med is weak or not functioning correctly it can cause you to swing or rotate into your hip joint when you're walking or standing on one leg. This instability can cause lower back pain because of misalignment, so there can be referred pain down the l
9 views0 comments
pilatesbirmingham
- Dec 30, 2020
- 1 min
Pilates Single Leg Shoulder Bridge - Best Exercise for Stabilising the Hips
The main muscle that helps to stabilise the hip is Gluteus Medius. Glute Med is responsible for keeping the pelvis in position when standing on one leg and walking. When glute med is weak or not functioning correctly it can cause you to swing or rotate into your hip joint when you're walking or standing on one leg. This instability can cause lower back pain because of misalignment, so there can be referred pain down the leg as the body will compensate by using other muscle
13 views0 comments
pilatesbirmingham
- Nov 16, 2020
- 1 min
Postural Correction Program - 6 Week's To Good Posture
Check out this little video! It gives a snap shot of the 6 week Postural Correction Program I'm offering. Please go to my Postural Assessment page from the menu bar. #lucyfilce #pilatesbirmingham #pilates #birmingham #pilatesclassesinbirmingham #exerciseathome #onlineexercise #pilatesathome #pilatesonline #injuryrehab #personaltraining #pilatesclasses #personaltrainer #lumbarspine #lowerbackpain #rehab #rehabilitation #slippeddisc #sciatica #backpain #painrelief #hippain #h
19 views0 comments
pilatesbirmingham
- Oct 28, 2020
- 1 min
How to Stabilise a Lumbar Lordosis - Exercises for Lower Back Pain
In this video you will learn how to stabilise a Lumbar Lordosis (accentuated lower back curve and anterior pelvic tilt). A Lumbar Lordosis can be caused by tight Iliopsoas muscles and a lack of control in the lower abdominals. These exercises demonstrate how to strengthen the lower abdominals and lengthen the iliopsoas in order to posteriorly tilt the pelvis and increase the space between the lumbar vertebrae. Practiced regularly this exercise will return the lower back and p
6 views0 comments
pilatesbirmingham
- Oct 15, 2020
- 1 min
Shoulder Bridge for Lumbar Lordosis - Pilates Exercises for Lower Back Pain
This video will help you modify the shoulder bridge if you have Lumbar Lordosis. Lumbar Lordosis is when you have an accentuated curve in the lower back. If you have symptoms from Lumbar Lordosis it could present as lower back aches and pains or quite a sharp pain often around the sacroiliac joint. The pelvis has an anterior tilt in most cases of Lumbar Lordosis and when coming up into a shoulder bridge this can be exaggerated further, this pelvic tilt is a catalyst to pain i
20 views0 comments
pilatesbirmingham
- Oct 7, 2020
- 2 min
Prone Exercises for Lumbar Lordosis - Pilates Exercises for Lower Back Pain
This video will help you modify exercises in the prone position if you have Lumbar Lordosis. Lumbar Lordosis is when you have an accentuated curve in the lower back. If you have symptoms from Lumbar Lordosis it could present as lower back aches and pains or quite a sharp pain often around the sacroiliac joint. The pelvis has an anterior tilt in most cases of Lumbar Lordosis and when lying on your front this can be exaggerated further, this pelvic tilt is a catalyst to pain in
9 views0 comments
pilatesbirmingham
- Sep 3, 2020
- 1 min
Supine Hip Abduction - Piriformis Syndrome / Sciatica Pain Relief
This exercise uses the Abductor muscle group: Glute Minimus, Glute Medius and the TFL but more importantly it activates the Piriformis. The Piriformis helps to rotate the femur in the hip joint, when we have problems with this muscle it can cause pain in the lower back and buttock that radiates down the leg, it can feel similar to sciatica. Piriformis Syndrome is when the piriformis goes into spasm, the best thing to do is to get it moving by contracting and extending it. Thi
14 views0 comments
pilatesbirmingham
- Aug 19, 2020
- 1 min
Pilates Knees Side To Side for Lower Back Pain
This is a wonderful exercise that eases lower back pain by mobilising the spine. Please do not do this exercise if you have Osteoporosis. This exercise helps us to maintain lumbar stability by using the abdominal muscles particularly the obliques and transverse abdominis. It also enables us to activate the upper abdominals so we can feel a connection between the ribcage and the pelvis through a strong stabilisation of the core muscle group. . . . . . . #lucyfilce #pilatesbirm
4 views0 comments
pilatesbirmingham
- Aug 12, 2020
- 1 min
Pigeon Stretch for Injuries and Lower Back Pain - How To Do Pigeon Safely
The Pigeon Stretch is a notoriously difficult pose and if you have injuries, it can be a nerve racking position to get in to. In this video I have demonstrated a gentle way to get in to this stretch and several modifications. I have given variations for knee injuries, lower back pain and general tightness in the joints. When done safely, the Pigeon Stretch is wonderful, it improves mobility in the hips, knees and lower back. It is a good exercise for slipped disc and sciatica
6 views0 comments
pilatesbirmingham
- Jul 21, 2020
- 1 min
Pilates Shoulder Bridge with Modifications for Back Pain
The classic Pilates Shoulder Bridge exercise is a wonderful exercise for learning how to segment the movements of the spine. Using the multifidus muscle to move each vertebra separately to gain more mobility in the spine. In this video there are two modifications for lower back pain. Modification one helps you to engage the adductors (inner thigh muscles) and modification two helps you to engage the abductors (outer thigh muscles). When doing the shoulder bridge with good
5 views0 comments
pilatesbirmingham
- Jul 14, 2020
- 1 min
Glute Activation for Lower Back Pain - Glute Strengthening Exercise
If you have lower back pain in the form of aches and niggles that isn't caused by a spinal misalignment or nerve compression from a slipped disc it could mean that you have weak glutes (muscles in the bottom). As a lot of us sit on our bums all day the glutes can get quite weak and over stretched, when this happens the lower back erector muscles start to take over the job of the glutes thus causing lower back pain. Nine times out of ten if you work at strengthening your glute
7 views0 comments
pilatesbirmingham
- Jul 2, 2020
- 1 min
Best Exercises to Strengthen the Lower Back - Prone Lumbar Extension / Advanced Pilates Swimming
Three variations of prone lying lumbar spine extension exercises for strengthening the lower back. These are advanced Pilates exercises, do not do these postures if you have a slipped disc, or spinal injury. These exercises mainly work on the erector spinae, transverse abdominis, gluteus maximus and triceps muscles; all together bringing strength to the back line of the body. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can
5 views0 comments
pilatesbirmingham
- Jun 23, 2020
- 1 min
Pilates Roll Down From Standing / Beginners Pilates / Spinal Flexion
A 'how to' tutorial on the Pilates roll down exercise. In this exercise we learn how to use the multifidus and transverse abdominis muscles to articulate the spine. Instead of moving the spine in one piece from the sacroiliac joint we learn to segment the spine and roll through the movement bone by bone. It helps strengthen the whole of the spine, abdominals, gluts and hamstrings. It also helps improve flexibility in the spine and hamstrings thus improving forward flexion
3 views0 comments
pilatesbirmingham
- Jun 18, 2020
- 1 min
Quadruped Hip Abduction / Piriformis Syndrome / Sciatica Pain Relief / Hip Replacement Rehab
This hip Abduction exercise focusses on strengthening Gluteus Medius and the Piriformis. It is a fantastic exercise for stabilising the pelvis, hip and lower back. I use this exercise to help clients who present with sciatica that has not been caused by a slipped disc in the lumbar spine. This type of sciatica can be caused by weakness or tension in the piriformis which then presses on the sciatic nerve. As the Piriformis helps to laterally abduct the hip when the hip is in f
0 views0 comments
pilatesbirmingham
- May 12, 2020
- 1 min
Isometric Hip Exercises for the Sacroiliac Joint, Coccyx and Pubic Symphysis
Isometric exercises create tension without contracting or elongating the muscle. These exercises are beneficial for problems in the sacroiliac joint and coccyx because they help to hold the bones of the pelvis stable. They build stamina in the muscles throughout the pelvis whilst holding the alignment of the joints. . . . . . . . . #lucyfilce #pilatesbirmingham #pilates #birmingham #exerciseathome #onlineexercise #pilatesathome #pilatesonline #flatstomach #abs #injuryrehab
2 views0 comments
pilatesbirmingham
- May 5, 2020
- 1 min
Seated Piriformis Figure of Four Stretch for Sciatica and Lower Back Pain
The Seated Piriformis Stretch helps to ease the pain of sciatica by stretching the piriformis muscle which, when tight can press on to the sciatic nerve and radiate pain down the leg(s). This seated version of the common figure of four stretch is helpful for those whose mobility does not allow them to come down on to the mat. . . . . . . . #lucyfilce #pilatesbirmingham #pilates #birmingham #exerciseathome #onlineexercise #pilatesathome #pilatesonline #injuryrehab #personaltra
1 view0 comments
pilatesbirmingham
- Apr 18, 2020
- 1 min
Standing Lumbar Extension for lower back pain, slipped disc and sciatica
A standing variation of the traditional McKenzie Technique for the lumber spine in prone position. This standing variation is great if your lower back pain makes coming down to the floor difficult and painful. This video will teach you the technique for a standing lumbar spine extension and the reason why this exercise will help for a slipped disc and sciatica. . . . . . . . #lucyfilce #pilatesbirmingham #pilates #birmingham #exerciseathome #onlineexercise #pilatesathome #p
1 view0 comments
pilatesbirmingham
- Apr 11, 2020
- 1 min
Pain Free Sleeping Posture for Back and Hip Pain Relief
Keeping your postural alignment whilst sleeping will help you relieve pain by supporting the joints and taking pressure away from the sciatic nerve. Learn where to place a pillow whilst sleeping on your side and back to support the body for optimal health and wellbeing whilst sleeping. . . . . . . . #lucyfilce #pilatesbirmingham #pilates #birmingham #exerciseathome #onlineexercise #pilatesathome #pilatesonline #injuryrehab #personaltraining #pilatesclasses #personaltrainer #
1 view0 comments
pilatesbirmingham
- Mar 29, 2020
- 1 min
Cat Cow Stretch for Lower Back Pain
How to do the Cat Cow Stretch to rehabilitate lower back pain. Please consult your medical/therapeutic consultants before you do any Exercises. Lucy Filce Pilates Birmingham for functional exercises to rehabilitate spinal misalignments. . . . . . . . #lucyfilce #pilatesbirmingham #pilates #birmingham #exerciseathome #onlineexercise #pilatesathome #pilatesonline #injuryrehab #workout #personaltraining #pilatesclasses #personaltrainer #catstretch #lumbarspine #lowerbackpain #
1 view0 comments
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