The Warm Up
I wanted to address the warm up sequence that is done each and every lesson. The warm-up is repetitive because it is building quality movement and mental focus.
The set-up sequence in every Pilates session includes movements such as head nods, shoulder placement, tricep activation and lateral flexion because these establish the body's alignment, breathing pattern and muscle recruitment before progressing to more demanding exercises. Repeating these movements allows the nervous system to recognise the correct movement patterns so they become more efficient, but they should never become mindless.
Although the exercises are familiar, each repetition is an opportunity to refine movement rather than simply repeat it. Pilates is based on the principle of concentration. If we move on automatic pilot, we lose awareness of posture, breathing, control and precision. Instead, we should approach each warm-up as a body scan—checking alignment, noticing differences from the previous session and making small adjustments to improve movement quality.
Each component of the Set up posture:
Head movements encourage cervical alignment and deep neck flexor activation.
Shoulder set-up promotes scapular stability and releases unnecessary tension.
Tricep activation prepares the upper body for weight-bearing and improves arm support.
Lateral flexion mobilises the spine, activates the obliques and improves awareness of the rib cage and breathing.
Key Take Away
The warm-up isn't about getting through the movements—it's about preparing the body and mind. Every repetition is a chance to improve alignment, breathing, control and precision. In Pilates, quality always takes priority over simply completing the exercise.
Variety follows!
For three quarters of our lesson time together variety will follow as we progress to floor and mat work.
My general/intermediate Pilates class is based on approximately 95% of Joseph Pilates' original repertoire. The exercises I include are those that provide the greatest benefit for strength, mobility, control and functional movement while remaining appropriate for the abilities and needs of most participants.
My priority is to provide a safe, effective and inclusive session where everyone can work successfully at an appropriate level. It would not be fair—or beneficial—to expect every participant to perform advanced exercises that may exceed their current abilities or increase the risk of poor technique or injury.
Instead, I focus on helping each person master the fundamental and intermediate exercises with excellent control, precision and quality of movement. Pilates is not about completing the most difficult exercises; it is about performing each exercise with correct technique, concentration and control. By building these foundations, participants can continue to progress safely and confidently, with suitable modifications or progressions provided where appropriate.
For those wanting to work at Advanced Level - I can provide 121 sessions in my home Studio.