| Welcome to the Fitness Pilates Weekly Newsletter It has been a busy few weeks and this half-term we are in Ibiza for the Yogafit retreats, where I am teaching lots of Fitness Pilates classes and mobility sessions. Back at home the infrared heating system has now been installed in the studio and we are so looking forward to finally bringing the HOT Fitness Pilates masterclasses and training back live. We first launched HOT in 2014, so if you would like to come for a class I will link some dates below. Today I am looking at Carpal Tunnel Syndrome. In most FP classes, whenever we load the wrists you will usually see at least one member struggling — CTS is one common reason for this as it is extremely prevalent. What is Carpal Tunnel Syndrome? Carpal Tunnel Syndrome (CTS) is compression of the median nerve as it passes through a narrow “tunnel” in the wrist formed by bones and a ligament. When the nerve is compressed it can cause numbness, tingling, burning, weakness or pain in the thumb, index and middle fingers and sometimes into the forearm. Who is affected / why it develops More common in people who:do repetitive hand/wrist work (typing, manual work, gripping, lifting, cycling)are pregnant (fluid retention compresses the nerve)have arthritis, diabetes or thyroid dysfunctionhave genetically smaller carpal tunnelswomen aged 40–60 (most common demographic) Helpful Fitness Pilates strategies Focus on improving nerve mobility, forearm balance and sharing load away from the wrist:Median nerve glides (gentle and pain-free)Wrist mobility in neutral ranges (small flex/extend, unloaded circles)Forearm stretches (flexors and extensors)Grip and release drills with a soft ballScapula and shoulder stability to prevent “dumping” into the handsThoracic mobility to improve neural path mechanics What to avoid or modify in FP Avoid long, heavy or loaded end-range wrist extension and any positions that compress the tunnel:Full planks / long holds on flat hands → use fists, forearms or an inclineHigh reps of four-point kneeling with the wrist collapsing backPress-ups, burpees or mountain climbers on flat palmsDeep weight-bearing with fingers turned inSustained pressure through the heel of the handGeneral cue: keep a neutral wrist where possible, reduce duration, and share load up the chain to the elbow, forearm and shoulder instead of the small wrist joint. Feel free to adapt and use this with your clients. What topic would you like me to cover next week? Hope this is helpful let me know what you think. Have a great SundayRachel xQuestions whats app me 07976 268672 |
| NEW RESOURCES NEW Reformer Newsletter – A biweekly newsletter for anyone interested in Reformer. The newsletter will include class plans, music ideas, Reformer events, workshops and retreats. You don’t have to be trained to teach Reformer to join the newsletter. CLICK HERE New LIVE Events, monthly masterclasses, wellness events, retreat, Hot Fitness Pilates, Reformer experiences and face to face workshops for everyone – Launching this week on RachelHolmes.com add your email for upcoming LIVE events CLICK HERE Choreography Newsletter Every Sunday evening get mini workshops, choreography and class content ideas delivered to your inbox CLICK here to join Dates Level 3 Pilates Course Dates Level 3 Pilates Matwork Diploma (Online via Zoom)28th / 29th / 30th November8th/9th/10th Jan 20266th/7th/8th February 2026Level 3 Reformer Teacher Training (In Person – Derbyshire 6th November NG16 4HA FULL11th December 29th JANURAY 2026 Friday 27th February 2026 Level 3 Reformer Teacher Training (Online)18th December • • Or begin 1:1 with our Level 3 Reformer Tutor and start online at any timeMessage for details |
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If you’re a qualified Fitness Pilates instructor, did you know that it’s required for insurance purposes — to update your CPD (Continuing Professional Development) every two years? See our updated list of CPD courses here
Welcome to the Fitness Pilates Weekly NewsletterIt has been a busy few weeks and this half-term we are in Ibiza for the Yogafit retreats, where
Welcome to the Fitness Pilates Weekly Newsletter Posture — A Perfect Theme for Your Next Fitness Pilates WeekThis morning I was thinking about posture. Look
SUMMIT 2026 TICKETS NOW AVAILABLE! UPCOMING PILATES COURSES See the next Fitness Pilates training course dates here See the next Reformer pilates training dates here
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https://www.youtube.com/shorts/5_11Zwty_Xg 🎓 Level 3 Award in Education and Training — Teach, Inspire and Lead with Choreographytogo If you’ve ever thought about teaching, mentoring or delivering
Welcome to the C2GO Choreography & Class Content Newsletter This newsletter goes out every Sunday night and is packed with quick, creative class ideas you
