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Pilates: Fridays @ 10.30am [Jan 6th – Mar 31st]
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Pilates: Tuesdays @ 9.30am [Jan 10th – Mar 28th]
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racheltylermovement

Have you heard of fascia and the fascial connectio

Have you heard of fascia and the fascial connections in the body?
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Fascia connects all connective tissues (that means the muscles, bones, tendons, ligaments, and blood) Fascia holds together the entire body. Tom Meyers developed the Anatomy Trains Myofascial Meridians in the 1990s - connections through the fascial fabric of your body. They are potential lines of pull which can distribute strain, transmit force and affect the structure and function of your body. When fascia is healthy, it's flexible and it glides but if there's tightness or a restriction somewhere in the fascial chain then it's likely to produce an issue elsewhere in the chain.
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The superficial back line starts at the tips of your toes, runs under your feet, under your heels, up your calves and hamstrings, up the pelvis and spine, over your neck and head and eventually stops at your eyebrows. That’s right, your toes are literally connected to your face. While re-balancing and possibly releasing the superficial back line can often resolve plantar fasciitis and releasing the foot fascia can relieve tensions up the back of the body.
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Here are some ways to release the foot fascia. Which do you like best?
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#footpain #droppedarches
#feetexercise #healthyfeet #minimalfootwear
#foothealth #betterfootwear #footpainrelief #plantarfasciitis #plantarfasciitisrelief #bunions
#footmobility #anklemobility
#backpain #flatfeet #hammertoes
#plantarfascia #toemobility #footpain #restoreyourfeet #calfpain #myofasciallines #fascia #barefoot #flatfeet #footsurgeryrehab #footsurgery #footsurgeryrecovery

Contrary to many medical professionals opinion the

Contrary to many medical professionals opinion there are ways to help a prolapse, reduce it's impact on your life and stop it getting worse. Surgery isn't the answer, surgery is a band-aid to a serious pressure control problem in your core.
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That pressure building problem can be addressed and improved with awareness of the issue, an understanding of what needs to change and consistency in practising a few simple rehab exercises.
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Let me know if I can help you.
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Bunions form for a variety of reasons, one of the

Bunions form for a variety of reasons, one of the main ones being that your toes aren't splaying when they are supposed to when you walk.
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This exercise works on that toe splay and the connection of the whole width of the ball of the foot in push off. You’ll get a fabulous hip stretch from it - the psoas muscle especially.
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This was homework for a client of mine yesterday. It needs over-explaining because there are lots of things to think about but I cut it down for Instagram so it wasn’t too boring to listen to!
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You obviously need to do this exercise barefooted. You then need to make sure that the shoes you wear are flexible enough for your foot to make this shape and they also need to have a wide enough area at your toes for your toes splay to their widest.
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If you aren't sure if this is the exercise for you or you need help putting your body in this shape I can help :). DM me to see me online or in person.
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#itsallconnected #feet #alignment #footmobility #footpain #hips #hipmobility #hippain #bunions #bunion #bunionectomy #naturalmovement #posture #alignment #muscletherapy #nkt #neurokinetictherapy #anatomyinmotion #correctiveexercise #restorativeexercise #nutritiousmovement #muscledysfunction #anatomytrains #physiotherapy #mertonpark #wimbledon #wimbledonfitness #sw19 #sw20 #morden

If you’ve done my movement classes you’ll know

If you’ve done my movement classes you’ll know that I love movements that take you down to ground and up from it and movements where you stay near to the ground. Ground moving, especially quadrupedal movement, is great for your joints, upper-body strength, core stability, and coordination.
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This movement - duck walking with hands on the floor - uses your hips, knees, ankles, and improves foot mobility.
Try it and let me know how it feels!
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#itsallconnected #feet #alignment #footmobility #footpain #hips #hipmobility #hippain #anklemobility #ankles #knees #kneepain #groundmovement #primalmovement #naturalmovement #physiotherapy #mertonpark #wimbledon #wimbledonfitness #sw19 #sw20 #morden

Are you still crunching? If you want to improve yo

Are you still crunching? If you want to improve your core strength (your body’s support muscles) it’s not crunching that’ll get you there.
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The old classic crunches or curl ups target the rectus abdominis, the outermost abdominal muscle. Sometimes the obliques as well if you add a torso twist. The rectus abs are not top of the muscle importance scale.
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Another issue with crunches is people tend to bend at the same spot in their spine - over and over - leading to disc injury.
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If your goal is to strengthen and stabilise your core (with exercises that include the rectus abdominis) you’ll be fine never doing crunches again. Focus on adding load to your torso while keeping normal spine curves and particularly focus on your breathing.
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Email or DM me for appointments with me.
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#itsallconnected #posture #alignment #corestrength #coreexercises #abs #abexercises #innercore #muscletherapy #nkt #neurokinetictherapy #anatomyinmotion #correctiveexercise #restorativeexercise #nutritiousmovement #muscledysfunction #anatomytrains #physiotherapy #mertonpark #wimbledon #wimbledonfitness #sw19 #sw20 #morden

Instagram post 17942003981270221

Instagram post 17942003981270221

It’s movements like this one that back pain suff

It’s movements like this one that back pain sufferers hate. Do you ever get that sharp twinge?

An overarching back, an overextension, usually in a particular part of the spine, is horrible especially if that area of your spine is compressed most of the time anyway.
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Start your get up with a rib lift to protect your back from over-extension.
Then your pelvis goes back.
Then to go up to standing, roll your spine up or ... crouch and go straight up from there.
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Ribs first …then bum!
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#posture #alignment #muscletherapy #nkt #neurokinetictherapy #groundliving #anatomyinmotion #correctiveexercise #restorativeexercise #naturalmovement #movnat #nutritiousmovement #muscledysfunction #anatomytrains #physiotherapy #mertonpark #wimbledon #wimbledonfitness #sw19 #sw20 #morden

The first thing for an ankle sprain is to rest it

The first thing for an ankle sprain is to rest it until the bruising disappears and you can walk on the foot without too much pain. Only then start to rehab it. Here are my top rehab exercises for a sprained ankle or a weak feeling ankle:
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Slow ankle CARs (controlled articular rotations) to use the whole range of motion of the ankle joint in a controlled and mindful manner
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Ankle twists with ankle flexed and extended (dorsiflexed and plantarflexed)
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Clock squats to challenge your foot, ankle and hip stability while training eccentric control of your knee
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Email or DM me for consultations either in person in my studio in Merton Park, SW19 or virtually online.
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#footpain #droppedarches
#feetexercise #healthyfeet #minimalfootwear #fallenarches
#footpainrelief #plantarfasciitis #plantarfasciitisrelief #bunions
#footmobility #anklemobility
#archstrength #flatfeet #hammertoes
#plantarfascia #footpain #restoreyourfeet #moveyourfeet #calfpain #anklesprain #sprainedankle #barefoot #flatfeet #footsurgeryrehab #footsurgery #footsurgeryrecovery

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Movement therapy, education, pilates and workshop instructor based in Wimbledon, London.

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