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
- Feb 3
- 1 min
Single Arm Plank - Advanced Pilates Plank Pose
The Single Arm Plank is an advanced version of plank pose that is incorporating upper body strength with core stability. In this video I demonstrate the full posture of this exercise and I've also broken it down into lighter versions to make it more accessible. I wouldn't recommend this exercise if you have lower back problems, shoulder pain or a heart condition. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with i
14 views0 comments
pilatesbirmingham
- Jan 27
- 1 min
Plank Pose Variations - High Low Plank - Advanced Pilates
A variation of the traditional plank pose which involves a strong upper body workout as well as core strength. In this video I have broken down this very advanced version of the plank into lighter more accessible variations. I wouldn't recommend this exercise if you have back problems or heart problems. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with injury rehabilitation, pain relief, postural alignment and gen
32 views0 comments
pilatesbirmingham
- Dec 16, 2020
- 1 min
Weekly Pilates Video's in the Member's Area
Weekly one hour Pilates videos available in my member's area, just £7 for 7 days access. If you'd like to do this week's recorded video it’s available now! https://www.lucypilates.com/plans-pricing On purchasing the video you get seven days access to the member's area where you can watch the video any time and as many times as you choose in your seven days access. Please remember that the video is not suitable if you are pregnant or have osteoporosis. If you have a slipped
9 views0 comments
pilatesbirmingham
- Dec 2, 2020
- 1 min
Welcome to my Website ~ www.lucypilates.com ~ Lucy Filce Pilates Birmingham
I have just made this little promotional video for my new website. It's just a snapshot of some of the services I offer: Online Pilates Classes One to One Pilates Postural Correction Injury Rehab Personal Training Pilates Videos I hope you enjoy it! Lucy Filce Pilates Birmingham #lucyfilce #pilatesbirmingham #pilates #birmingham #pilatesclassesinbirmingham #exerciseathome #onlineexercise #pilatesathome #pilatesonline #injuryrehab #workout #personaltraining #pilatesclasses #p
25 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
- Nov 11, 2020
- 1 min
Boat Pose - Variations for Extra Core Strength Workout
In this video I'm taking the classic Boat Pose and adding a couple of variations for an extra core workout. Boat Pose is wonderful for strengthening the abdominals and spine, these variations will also work deep into the hip flexors and quads. These versions of the Boat Pose are not suitable if you have a slipped disc or lower back pain. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with injury rehabilitation, pain r
8 views0 comments
pilatesbirmingham
- Nov 4, 2020
- 1 min
The Traditional Sun Salutation (Advanced Pilates)
In this video you can practice the traditional Sun Salutation; a series of postures that warm the whole body through at the start of a class. I normally teach a modified, simpler and safer version of the Sun Salutation in my regular classes which makes it more accessible for those of you with injuries. The traditional version of the Sun Salutation demonstrated in this video is the Advanced Pilates version and should NOT be practiced if you have injuries. I am currently offe
5 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
- Aug 11, 2020
- 1 min
Best Hip Stretches for Tight Hips - Pilates
In this video you will find two hip stretches, these postures are for tight hips but are not suitable if you have had a hip replacement. Please always consult your medical and therapeutic practitioners before trying any new exercises. The two stretches here are: The Open Hip Stretch and The Quadruped Hip Flexor Lunge. The Open Hip Stretch is working on stretching out the Adductor muscles whilst focusing on a 'Pilates Mind' to keep good lumber spine posture. The Quadruped Hip
14 views0 comments
pilatesbirmingham
- Aug 4, 2020
- 1 min
Best Knee Injury Exercises - Stabilization Squat
A traditional Stabilization Squat done with a 'Pilates mind' focussing on postural alignment, stability and control. This Squat is done alternating from side to side so even if you're tight in the hips you can still focus on moving your knee in alignment. When the knee is mobile through an aligned plane in this exercise you are strengthening the MCL, if your knee drops in it's likely you have a weakness in your MCL. Doing this exercise in front of a mirror will help you to ke
19 views0 comments
pilatesbirmingham
- Aug 3, 2020
- 1 min
Pilates Lunge - Best Exercise for Strengthening the Knees
A traditional lunge done with a 'Pilates mind' focussing on postural alignment, stability and control. This lunge will help to strengthen and stabilise the knee, the quads, the hamstrings and the hip flexors. Do it in front of a mirror to watch your alignment. Always make sure you consult your therapist before trying any new exercises particularly if you have a known knee injury or condition. I am currently offering online Pilates classes and online Pilates Personal Traini
18 views0 comments
pilatesbirmingham
- Jul 28, 2020
- 1 min
Best Patella Tracking Exercise
This exercise will strengthen the knee whilst working to keep the correct alignment. It is also good for correcting Trandelenburg Gait because it activates glute min, glute med and the abductors that help stabilise the hip when standing on one leg. When one has suffered with Trandelenburg Gait for a prolonged period of time, the instability in the hip can cause pain in the knee by not allowing the knee to track properly. Always make sure you consult your therapist before try
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 3, 2020
- 1 min
Neck Pain Relief Stretches
A couple of stretches to relieve neck pain. These stretches are for tight muscles, this video isn't suitable if you have cervical radiculopathy (a trapped nerve in the neck). Please see my 'Cervical Retraction' exercise video for this condition: https://www.youtube.com/watch?v=YvnE9Bmp-UU&t=443s Always stretch the neck with caution, use slow movements and be mindful to stay within a safe range of movement. I am currently offering online Pilates classes and online Pilates Pe
9 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
- Jun 4, 2020
- 1 min
Beginners Pilates - Good Standing Posture - How To Stand Up Straight
How to set up good standing posture for postural alignment. Including foot position, Knee position, pelvic neutral, spinal neutral, ribcage neutral, shoulder alignment, neck lengthening and head position. This video also looks at the balance of weight distribution when standing. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with injury rehabilitation, pain relief, postural alignment and general fitness. Please get i
7 views0 comments
pilatesbirmingham
- May 28, 2020
- 1 min
Tightrope Balance for Improving Stability and Proprioception
This is a wonderful exercise to activate your stabilising core muscles and proprioception. I learnt this exercise whilst on an older adult’s course many years ago, it is used to test older adults balance and improve their stability. On that course I also learnt that our muscles and ability to balance deteriorates at a rate of 1% every year after the age of 30. So imagine if you were sedentary from 30 - 50 years old; potentially you could have lost 20% of your muscle tone and
7 views0 comments
pilatesbirmingham
- May 21, 2020
- 1 min
Sit to Stand Progressions for Postural Alignment
This video focusses on progressions with the Sit to Stand exercise to help correct postural misalignments. The sit to stand exercise is used for strengthening the hip pre hip replacement and for rehabilitation post hip replacement. You need to wait until six to ten weeks post operation before you do this exercise and please consult your medical or therapeutic practitioners before doing sit to stand after a hip replacement to make sure this exercise is suitable for you. I am
6 views0 comments
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