Intro to Flow – Upper Body

Velo Core is your online training partner designed to help cyclists build the strength and mobility they need to ride further, faster, and for longer. Our tailored workouts make it easy to weave essential mobility and conditioning into your weekly routine, turning it into a simple, sustainable habit that supports recovery. By focusing on the key areas that matter most for riders—core stability, flexibility, and functional strength—we help you unlock more power on the bike, prevent injuries, and feel stronger both on and off the saddle. Join the tribe at www.velocore.co.uk and get 12 days free! . . #funtionaltraining #cyclingstrengthtraining #pilatesforcyclists #cyclingcoach

Stretching your upper back helps improve flexibility and reduces muscle tension, allowing for better spinal alignment and posture. Try this upper back and neck stretch with me, tag a friend who needs this! How to: 1. Sitting or standing comfortably 2. Place your left hand behind your back 3. Tuck you chin forward and to the right 4. Place your right hand on top of your head and gently pull forward until you feel mild tension on the left hand side 5. Hold for 20 seconds 6. Repeat on the other side If you enjoyed his, why not check out my Stretch Fit signature course, full of awesome stretches, massage techniques and moves to improve muscle balance and posture. https://beyondthestudiopilates.co.uk/register/stretch-fit-beginners/ #stretches #stretching #mobilityworkout #stretchfit

Key Pilates Benefits for Runners 🏃‍♀️🧘‍♂️ Pilates can be a game-changer for runners. Here’s how adding Pilates to your routine can transform your performance: • Improved Core Strength: Builds a rock-solid core for better posture, stability, and running efficiency. • Enhanced Flexibility & Range of Motion: Increases suppleness in the hips and hamstrings—key for smooth strides and injury prevention. • Better Balance & Coordination: Boosts body awareness and coordination, perfect for tackling uneven terrain. • Injury Prevention: Helps balance muscles and align joints, reducing the risk of common running injuries. • Improved Breathing Control: Teaches effective breathing techniques to boost endurance and keep side cramps at bay. • Active Recovery: Offers gentle, low-impact movement for recovery days, keeping you mobile without added strain. Learn more here > https://youtu.be/TpgKZhJkxOo If you enjoyed this mini workout why not sign up for my eight week Pilates for runners course by clicking this link https://beyondthestudiopilates.co.uk/register/pilates-for-runners/ #pilatesforrunners #runnersstretches #stretchingforrunners #injuryfreerunning

Resistance bands don’t always get the credit they deserve. Often seen as a warm-up tool, they’re actually one of the most versatile and effective pieces of equipment you can use. Whether you're a cyclist, runner, Pilates enthusiast, or simply want to move better and feel stronger, resistance bands can make a huge difference. 💪 They help strengthen stabilising muscles, improve joint control, and build strength that transfers into everyday movement and sport. One of their biggest advantages is how they bridge the gap between mobility and strength. Rather than just stretching passively, bands help you: ✔️ Strengthen end ranges ✔️ Improve active flexibility ✔️ Build control where you're naturally weakest They’re also incredibly versatile. With just a couple of bands, you can: • Activate muscles before a ride or run • Build full-body strength workouts at home • Add challenge to Pilates exercises • Progress or regress movements to suit your ability Because bands require control and stability, they also improve mind-muscle connection. You can’t rely on momentum—you have to feel the movement. This makes them particularly effective for glute activation, core engagement, posture, and movement quality. Best of all, resistance bands meet you where you are. Whether you're a beginner or an experienced athlete, they can be adapted to your needs and grow with you over time. Simple? Yes. Effective? Absolutely. Come and join my online or in-person Pilates classes and learn how to get the most from your resistance bands. 📍 [www.movewilder.co.uk](http://www.movewilder.co.uk) #ResistanceBands #Pilates #MoveWilder #StrengthTraining #FunctionalFitness #MobilityTraining #CoreStrength #GluteActivation #ActiveFlexibility #MindMuscleConnection #PilatesAtHome #HomeWorkout #CyclistTraining #RunnerStrength #InjuryPrevention #HealthyMovement #MoveBetterFeelBetter #StrengthAndMobility

The Pilates Swan Dive is an intermediate to advanced mat exercise focused on spinal extension, core engagement, and strengthening the entire posterior chain, including the back, gluteal, and shoulder muscles. It is designed to counteract the effects of prolonged spine flexion from daily activities like sitting and texting, making it a valuable exercise for improving posture and spinal health. Watch the full video here: https://youtube.com/shorts/83j-WdvN6dI If you would like to come and join one of my advance Pilates classes I have space on Wednesday at 9:40 in Emsworth, Wednesday at 19:05 in Southbourne and Thursday 18:00 in Fishbourne. Contact me on hannah@movewilder.co.uk for more information and to book. . . . #pilates #advancepilates #pilatestechniques

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✨ The Pilates Roll Down and press up : Your Spine’s Best Friend and one of the 34 classical Pilates moves✨ Looking for a simple move to stretch, strengthen, and center your body? Try the Pilates roll down! And press up. Watch the video here: https://youtube.com/shorts/XesoLEkemFQ How to do it: 1. Stand tall with feet hip-width apart, knees soft. 2. Inhale deeply, into the sides, back and front of your rib cage. 3. Exhale as you roll your spine down one vertebra at a time—let your arms and head dangle. 4. Pause at the bottom for a gentle stretch in your hamstrings and back (no need to touch the floor!). 5. Inhale at the bottom, exhale as you slowly walk out into a press up or as in the video do my variation with a twist to improve your rotational strength. 6. Once you have done your press ups move back to the bottom of your roll down. 7. Inhale at the bottom, exhale as you slowly roll back up, stacking your spine and lifting your head last. Why you’ll love it: • Mobilises and stretches your spine • Strengthens core and upper body • Improves posture and circulation • Perfect for warming up, cooling down, or resetting after sitting all day Pro tip: Focus on slow, controlled movement and your breath—never rush or force the stretch. It’s not about touching your toes, it’s about feeling your spine move freely. Tag a friend who needs this spine-lovin’ move! #PilatesRollDown #SpineHealth #MindfulMovement

Velo Core is a unique app designed specifically for cyclists to enable you to ride further, faster and for longer, with less injuries and more enjoyment. It combines cycling-specific strength training, Pilates, and flexibility workouts to help you build muscle balance, improve flexibility, and enhance your overall performance, all while reducing the risk of injury. Whether you’re a road cyclist or a mountain biker, Velo Core helps you address muscle imbalances and common issues like tightness or lower back pain, so you can stay healthy and resilient for the long haul. If you want to take your cycling to the next level and get exclusive founding member savings, now’s the time to join! 15% off the RRP of £19.99 for the first month use the code FOUNDERWEB at checkout https://coach.everfit.io/package/VM597093 #VeloCore #CyclistTraining #CyclingStrength #PilatesForCyclists #RideStronger #CyclingPerformance #MobilityForCyclists #InjuryPrevention #RoadCycling #MountainBiking #CyclingFitness #CoreStrength