PilatesPlus Gqebergha

20/05/2026

18/05/2026

Your brain produces more of a key growth protein during exercise as your fitness improves, making the same workout more effective for your focus and mental clarity over time.

05/05/2026

Struggling with stiff hips? Try this ✨
Put on some music you enjoy and find motivating.
Sit or stand tall. Gently lift one knee, hold for 4 counts, then lower. Repeat 5 times on each side.
Next, rotate your hips in a slow, circular motion—smooth and comfortable. Do 4 circles in each direction.
Repeat the whole sequence once more and let me know if you notice the difference. Repeating several simple exercises for 10 minutes daily can make a big difference. I'll post some simple moves to add to the routine if you are keen?

17/04/2026

This is a comfortable and effective position for a hip stretch, helping to release tension in the gluteus minimus and abductor muscles. As you relax more deeply, the stretch can begin to reach into the fascia. You can gently wiggle your buttocks back and out, or even use your hands to pull the cheeks slightly apart, to help involve the fascia more.
These muscles are a major part of the body’s “fight or flight” response, so they often hold a lot of tension. Before stretching, it’s important to warm up with some mobility exercises or a brisk walk or swim.
If you have conditions like osteoarthritis, fibromyalgia, or hypermobility, stretching needs a slightly different approach. Sore muscles are often in a state of protective tightness, so they should be guided gently into a stretch. Muscles will naturally contract to protect themselves and the joints, so focus on slow, deep breathing. Let your out-breath be longer than your in-breath, and consciously encourage the muscles to soften and release.
Avoid forcing the stretch—aim only for a mild pulling sensation. In the case of hypermobility (such as hEDS), it’s especially important not to overstretch muscles, tendons, or ligaments. Think of the stretch as a release of tension, rather than pushing for more range.
Settle into the stretch and relax for around 16 seconds or longer. With regular practice, your muscles will begin to release more easily, especially when combined with steady breathing. Try breathing in for 4 counts, out for 4 counts, and then pausing for 8 counts, while focusing on gently relaxing the targeted muscles

13/04/2026

Hi there. I’m 64 years old, and I’ve lived with pain for most of my life.
I have Fibromyalgia, chronic fatigue, and Osteoarthritis. I lost a lot of weight and muscle mass when I was ill with COVID. For years I could not regain muscle or stamina. More recently, I was diagnosed with hypermobile Ehlers-Danlos syndrome — and suddenly, so many pieces of my journey made sense.
For a long time, I truly believed I would have to stop exercising altogether. Maybe some of you can relate to that feeling — when movement seems to make things worse rather than better.
But something changed for me.
Instead of giving up, I began to approach movement differently — not as intense exercise, but as gentle rehabilitation. I slowed everything down. I listened to my body. I adapted.
I started working at a moderate pace, focusing on building strength and stamina in ways that didn’t overload my joints. I began to explore positions that supported my body rather than strained it.
A simple example: I could no longer do press-ups on flat hands due to wrist pain. So I adapted — doing them on my knees and fists instead. That small change allowed me to build upper body strength again without damaging my wrists further… and I was able to avoid what felt like imminent wrist and hand surgery.
This journey has taught me something important: Exercise isn’t the enemy — but it has to be the right kind of exercise.
If you’re living with chronic pain or similar conditions, gentle, mindful movement can still be incredibly powerful. It can improve strength, endurance, and ultimately, quality of life. I'm still on the skinny side, but see a monthly improvement in muscle and stamina.
I’m sharing this in the hope that it might encourage someone else not to give up on movement — just to rethink how you approach it.
I would truly love to hear from you: Have you found ways to adapt exercise to suit your body? What has helped you?
Let’s support and learn from each other 🤍

19/01/2026

Subscribe and join the journey 🎶✨:👉 https://www.youtube.com/?sub_confirmation=1-------------------------------------------------------------------...

18/11/2025

https://youtu.be/P1CeHGJOX5g?si=zFuRH4U-kWA-4zjI

This is a long podcast but so interesting. It is a great confirmation that PilatesPlus is a good overall exercise regime as we do more full range movement and focus on overall strength 💪 in a broader sense than pure Pilates generally does. All Pilates is good, but it's great affirmation that taking a little time out from the stretch component in order to push our strength and endurance is key. A rest day in-between is also a good thing. Push as hard as you feel able but allow recovery time. Don't push yourself on off days, after sickness or a long break. It's best to build back up one lesson at a time 🥰🧘🏻‍♀️👏🏻 Also important to understand that exercise alone will not work miracles, a healthy approach to food and lifestyle are equally important, especially during menopause and post menopause, and especially with all the processed and sugary foods that we need to avoid (at least 80% of the time 😅).