top of page
adult-back-black-and-white-413687.jpg

Tight Neck & Shoulders
Poor Posture
Chronic Tension Headaches

"True Healers don't heal you they teach you how to heal yourself"

I am paraphrasing a quote by Maryam Hasnaa because this very much tells you what I am aiming to do with this course.  

Some people "want to be fixed"... they want a pill or a quick fix that allows them to be a passive passenger in the process of their rehabilitation and healing.  My personal experience of rehabilitating from injury is that this rarely works. 

What I usually find is that if people understand how their body works they can work things out form themselves when I'm not around.  This gives people the understanding and confidence to take control of their own health. 

This course is designed to do just this and give you a toolkit of exercises and resources to support you.You will learn about common muscle imbalances, disfunction and poor posture and how they can affect you and cause chronic pain or disfunction.  The course then give you strategies to deal with each issue so you can put together a program that will exactly match your needs.

Whats the game plan?

Each week there is a workshop that take you through

  • Different aspects of the anatomy of the thoracic spine, neck and shoulders as well as an explanation of how and why things go wrong. 

  • Exercises that will help you address the issues we are discussing.

  • Printable worksheets for all the exercises covered.

  • An online video library of all exercises.

  • The knowledge to be able to understand and pull together a simple daily program that is specific to you and your requirements. 

  • I have also included a course of CBT and mindfulness to help you understand and manage chronic pain and most importantly relax and unwind.

​

This course can be self led online or you can book into the live in-person courses being held at Pointe Ahead Pilates in Edinburgh. 

 

If you do choose the in-person option you have access to the full online course with the addition of six weekly classes with Fiona.  these are small group classes with a maximum of 8 people to ensure that you get plenty of personal attention. 

​

So what should you expect 

Goals - In This session we will be looking at exercises and movements that help to gently mobilise the neck, shoulders and thoracic spine to release tension while waking up the deep muscles that are responsible for local joint stability throughout the the neck and shoulder region. 

The shoulder girdle is designed to allow allot of movement so while we want to encourage this we also need to improve the stability of all of these joints by strengthening the deeper muscle groups that are responsible for this.  These deeper muscles often switch off as the result of injury, pain or poor function or even poor posture so our first priority is to get these muscles firing again.  We will go through all the basics in your weekly class and you will have access to exercise sheets and online videos with daily 20-30 minute sessions for you to do through the week before your next class.  

Session One (60 minutes) - We look at the anatomy of the spine, hips and pelvis as well as common patterns of disfunction, how this disfunction will affect the body and how to address and correct each of these patterns  
Session Two - 
Session Three - 
Session Four 
Session Five 
CBT Session 

Pain management - Pacing - mechanics of pain - useful hacks - 

Week One Goals 

Week Two Goals 

This Weeks Goals - In week two we are continuing to build our understanding of how the lower back, pelvis and hips function while working on mobilisation of joints, releasing tension and developing awareness of the deep stabilisers.   

Pain management - 

In week three we start to look at  Local mobilisers
Pain management - 

Week Three Goals

Local mobilisers
Pain managment - 

Week Four Goals

Global mobilisers

Pain managment - 

  •  

  •  

Week Five Goals

Global mobilisers

Pain managment - 

  •  

  •  

Week Six Goals 

Cost of course 

£ 30.00    Online Self led course

£150.00    Live/In Person 6 week course at Pointe Ahead Pilates, Edinburgh  this price includes the following props/tools to help you get the most out of the live course.

​

Please note these courses are designed to go through the basics everyone needs to build joint mobility and stability while addressing muscle and postural imbalances.  If you have a significant injury I would always recommend you see a Chartered Physiotherapist first or get clearance from your GP before joining any exercise program.  

If you are already under the care of a physiotherapist I am always more than happy to work with them on your mid to late stage rehabilitation to ensure that you get the most from your sessions with me.  However as a Pilates Teacher I am not qualified to treat acute injuries or diagnose any kind of condition.

WHAT CLIENTS SAY ABOUT FIONA 

D.E. East Lothian

Before the Adore Your Pelvic Floor Course I just felt broken and ashamed.  I'm finally starting to feel in control again.

G.T. Edinburgh 

After 20 years of minor incontinence I had just accepted that this was my lot.  After one term of women's health classes with Fiona I no longer plan my life around staying close to the loo and am loving it.

V.B. Edinburgh

My prolapse symptoms are not only improved, I have taken up running again.

bottom of page