Self Care Series - Part 3 0f 7 - Flexibility

By Susie Black - get free updates of new articles here

In part 2 we looked at the benefits of physical activity and delivered a bunch of lovely pdfs to help us plan and track our movements. Thus week we'll be addressing the role of flexibility in our health. Finding a safe and gentle way to move your limbs is key to increasing your fitness and any movement will help maintain or improve your flexibility. Gymnasts are usually the image we see when we think of flexibility; people who can fold themselves double, leap for miles and land on a sixpence. They’re the bendy equivalent of the Tour de France cyclists, already pre-disposed to tumble and turn, honed over hours of specialised work. Flexibility is just the ability of muscles to create the ranges of movement for which they were designed. Will your spine articulate? Do your knees fully bend and straighten? Can you turn your head evenly from side to side? Moving your body without pain, or without increasing chronic pain, is key to enjoying activity. When we wake up in the morning, our bodies can feel stiff and sore to move but as we start to wriggle around this loosens up and we can stretch more easily. So what happens if we don't make those movements?

Here's a very entertaining video which will describe - IN GRAPHIC DETAIL - what happens when we don't create enough movement.

Okay - if you watched that video you'll be gyrating like a cat with fleas around about now so if it’s flexibility that’s stopping you, why not check out one of my Pilates classes? Pilates combines the best of bodyweight resistance with exercises designed to promote good quality flexibility and muscle alignment. It's not enough to be able to bend because you may overstretch some areas and still ignore others; rather we look at the correct range of movement available at each joint and work to build that into each session. This is done by balancing both the strength and length of your muscles through gentle, non-impact activity. It sounds complicated and that's why good instructors are always sought after. We work hard to make it fun and achievable for you as you progress.

How to access Pilates

You can get your Pilates fix from me in various ways.

On-Demand: This is perfect for people who are time poor.

Think shift workers, early starters, those of us who work split shifts or change their hours from week to week. The Susie Black Pilates channel provides over 100 Pilates videos for you to follow at home ranging from 5 minutes to almost 90 minute full workouts. You can select the perfect session within seconds using a specially designed filter system. The channel even includes a 'Master the Move' series for complete beginners or anyone wishing to brush up on technique. All videos contain full instructions to help you build your strength on your own terms. It's just £15 per month and if you CLICK HERE to sign up you'll receive a free 7 day trial.

Online: For those of us who would rather exercise in our own living rooms

There are 6 online, real-time guided Pilates sessions each week:

Tuesday 5.15pm: Suitable for most people
Tuesday 6.30pm: Suitable for advanced Pilates members only
Wednesday 9.30am: Suitable for most people
Wednesday 5.15pm: Suitable for everyone, including beginners
Thursday 11.30am: Suitable for most people

During these sessions we have your cameras trained on you while you follow a pre-recorded video. This allows me to study you throughout the whole hour and offer progressions, modifications, hints, tips, feedback and all the help you need to maximise your Pilates potential. If you miss your class you can crash another one and you'll also get access to the Susie Black Pilates channel so you can catch up on your Pilates in between your weekly, guided classes. Online classes are £26 per month and if you CLICK HERE to sign up you'll receive a free 7 day trial.

In-Person: For those of us who like to be with others

There are currently 5 In-Person classes each week at the St Anne's Hall, Coupar Angus:

Tuesday at 11.45am: Suitable for most people
Tuesday at 1pm: Suitable for beginners
Wednesday 10.45am: Suitable for people with experience of Pilates already
Wednesday 12pm: Suitable for most people
Thursday 5pm: Suitable for people with experience of Pilates already

These sessions will follow the same syllabus as the online classes with hands-on guidance to physically correct your positioning as you work. If you learn best in group situations this is the class set-up for you. You're welcome to crash an online class if you miss your own and you'll also have access to the Susie Black Pilates channel so you can catch up on your Pilates in between your weekly, guided classes. In-Person classes are £37 per month and if you CLICK HERE to sign up you'll receive a free 7 day trial.

What will your activity goal be for the next month? Can I help?