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
- Jan 6
- 1 min
Online Personal Training and 1:1 Pilates - Full Classes - Injury Rehab
Hello Everybody! Happy New Year! I have made this fun little video to advertise my Personal Training, thanks for looking: Come and join me on Zoom for Online Personal Training and 1:1 Pilates. I can help you with: getting fit, loosing weight, injury rehab, postural correction, stability and flexibility. Just get in touch, Lucy Filce Pilates Birmingham #lucyfilce #pilatesbirmingham #pilates #birmingham #pilatesclassesinbirmingham #exerciseathome #onlineexercise #pilatesathom
18 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
- 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
- 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 21, 2020
- 1 min
Rec Check / Tummy Check - How to Measure your Diastasis Recti / Abdominal Separation
Diastasis Recti is when the six pack muscle separates to make space for your growing baby. In order to get back into exercise post natal you need to check that your muscles have seamed back together again. This video will show you how to measure your abdominal separation and what procedures to follow. There is also a little advice on which exercises to be careful with when you first return to activity post baby. Always take the advice of your GP / consultant on when it's safe
11 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 23, 2020
- 1 min
When to use a Head Support in Pilates / Head Position for Online Classes
Do you need a block or cushion to support your head when you're practicing Pilates? This video will teach you when you need to support your head and when you don't. Also in this video is some advice about head positioning when taking part in online classes or practicing from videos. We want to get the full benefit from our Pilates practice so it's important that whilst strengthening the core and the legs we don't create misalignments in the neck, shoulders and upper back.
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 26, 2020
- 1 min
Pilates Advanced Single Leg Circle
The Pilates Single Leg Circle is a wonderful exercise that both mobilises and stabilises the hips at the same time, which is pretty amazing for one exercise. The progression of the Single Leg Circle in this video is for advanced participants, do not do this exercise if you have any injuries. The beginner’s version of this exercise is highly recommended for hip rehabilitation after a hip replacement, there is a link to the beginners exercise at the beginning of this video. I a
14 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
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