Shoulder Stability
Susan Heetveld Susan is passionate about teaching people how improve their posture, daily activity and well being. Growing up in the Netherlands and qualifying as a Physical Therapist, she added an Australian Masters in Developmental Disability after settling in Australia and having a family. Diplomas in Pilates have complimented her experience and though working with Neuromuscular issues has been her main focus, Susan’s expertise spans across a broad variety of people, prescribing individualised exercise therapy plans...
Neutral Pelvis – What is it and why is it important?
I am sure many have heard the term ‘neutral pelvis’ before in class and you may be wondering what this means. A neutrally aligned pelvis allows the curves of the spine to operate in a balanced state with one another The Pelvis literally plays a central role and forms a boney bridge between the upper and lower body, attaching to the spine at the sacrum. It has 6 fused bones and serves as a base for lower...
Food for the Brain
Have you ever stopped to consider what your brain is made of? Often, we talk about the brain as a muscle. You’ve likely heard some expert or other tell you that your brain, much like the muscles in your body, needs mental exercise to stay healthy. Use it or lose it, they say—encouraging mental stimulation to help your brain grow faster, stronger, and, overall, stay fighting fit. Both brains and muscles contain special fibers that help...
What is Fascia?
You may have heard the term Fascia used – but what exactly is it? Essentially, fascia is a clingwrap-like substance that wraps around all our muscles and organs, bones, arteries and nerves providing support and reducing friction in everyday movements. Structurally, fascia is like fairy floss, tightly woven and web-like. 'Myofascial release' is a series of exercises that aim to work the fascia, gently smoothing and stretching it to ensure your body is able to function at...
Cortisol (aka the stress hormone) and the 5 things you need to know
OK, so we all know that stress isn’t good – yet in our modern world avoiding stress seems close to impossible. What is happening on a biochemical level when we are stressed is really fascinating. In years gone by, long-term stress mostly revolved around food being scarce or in the form of floods, famines and wars. The stress was related to basic survival. Today, our long-term stresses are more likely to be financial worries, relationship concerns...
Men and Pilates
While women have dominated Pilates classes in the past, there is a growing swell of men taking part. Whether you’re a runner, golfer or cyclist, Pilates certainly has a place within any training regime. Pilates is all about subtlety, not speed or force. Don’t be fooled though, it’s not easy. Taking the momentum out of exercise means you work harder, tuning in to the movement and how that feels within your body. So what exactly are the...
Balance is not just physical
Our physical, mental and emotional selves are intricately linked and so it stands to reason that if we're feeling anxious and unsettled that we will find it near impossible to balance on one leg. In the same way, if we work on our physical balance we will find nervous feelings start to abate and we will experience reduced stress. Though we understand the mental and physical connection, we often think that balance is something to focus on when...
Power of the Pose: Downward Facing Dog
Also known as Down Dog; one of the most common yoga poses which has found its way into Pilates, Barre and general exercise classes. But what is it actually doing for your body? Bone health: While it may not appear difficult, this pose actually requires considerable strength, particularly in the shoulders. Being recognised as weight-bearing exercise means improved bone health in the prevention of osteoporosis. Increased blood flow: As with all inversions (where heart is above head),...
Connecting mind & body through breath
There is no denying our mind and body are fully connected. When we feel anxious and stressed we frequently experience non-specific aches, pains and tightness in the body. Here’s an easy breathing technique to relieve stress and generally improve your mood. Box or Four-Point Breathing is used frequently by athletes and people who work in stressful and first response situations – police officers, armed forces, nurses etc. Click below for instructions. This can be done anywhere and just a few minutes...
Strengthening your Will-Power Muscle
Have you ever been in a slump and the making of good wellbeing decisions is just too hard? When the extra glass or two of wine and dessert seems the easiest path. It could be that your will-power muscle just needs a little work. In the same way that muscles strengthen with regular use and fatigue when neglected, will-power will become easier with a little regular devotion. Here are some top tips to strengthen your willpower muscle and...