How Pilates Can Get Rid Of The Desk Posture And Improve Your Performance

Sep 26, 2019


Let's look at the sedentary lifestyle many people have these days. They spend hours and hours every day sitting at a desk working on a computer. Their shoulders are hunched, rounded and rolled forward. Let's call this "a desk posture". 

In this posture, the muscles in the front of the upper body and the chest are tight and short drawing the shoulders forward. While in the upper back, the muscles are long and weak allowing the shoulders to be drawn forward and the upper back to arch. 
Desk posture has a number of impacts on the athlete:
-it can lead to neck and shoulder issues, tightness in the upper back,
and pain in any of these areas
-Performance wise it will impact their ability to breathe efficiently and therefore not perform at their optimal level.
-it reduces range of motion at the shoulder which impacts swimming stroke and the arm carry in the run
it can also impact stability of the shoulder girdle which leads to loss of power and pain.
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A great stretch to open the chest

Sep 16, 2019

This simple stretch can be done anywhere - even in the Sacred Valley , Peru!! 

It is great to open the chest and help to reverse the desk posture. It is great to do before you swim, play golf or hit a ball as the increased range of motion will enable increased reach and therefore increased power generation. 

I would thoroughly recommend doing this stretch at work if you are hunched over in front of a computer. Try to do it every hour and you'll be able to  sit straighter with your shoulders back and down and as a result your aches and pains in your neck and shoulders will decrease, body will thank you!!

TIP: to get the best stretch through your chest make sure to keep your ribs down (don't let your back go into an arch) as you lift your arms 

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Do you have a desk posture?

Sep 12, 2019

M0mxg8krtue1v0bhqwug ad02b842cb56a5784ede4bd8274400deClick here to watch the video. Then try this test for yourself to see if you have the desk posture

Stand with your back against the wall (feet a foot length away). Can you get the back of your head, back of your shoulders, all of your rib cage and butt against the wall at the same time? Pay close attention - ALL of your rib cage MUST stay on the wall

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Pilates For Sports Partner with Fitter Radio

Aug 05, 2019

If you haven't heard the phenomenon that is Fitter radio, now's your chance to get on board. Hosted by Coach Bevan McKinnon and Nutritionist Mikki Williden. Listen to the latest research, interviews with pro athletes and leading experts to help you improve your sports performance and your health. Each newsletter we will bring you one of our favourite interviews.

Fitter Radio Podcast Episode #242

We talk to Kelly Sheerin of the Running Mechanics Clinic at Auckland University of Technology about the latest research around running shoes. 

In order to reduce the risk of running-related injuries, running shoe manufacturers have added cushioning to shoe soles aimed at reducing impact loading. However, studies show no evidence of reduced running injury rates with increasing amounts of cushioning.

Podcast - listen 

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Pilates for Sports partner with Tri Travel

Aug 05, 2019

Pilates For Sports today announced a new partnership with Tri Travel. 

For over 20 years Tri Travel have shared the dreams and lived the passion of athletes and their supporters. Through seamless travel management that is designed to deliver peak sporting performance, athletes are empowered to achieve their goals.

Using extensive industry knowledge, it is our mission to create an unparalleled life experience for our athletes, to the greatest events in the world. It takes months, even years of preparations, to make it to the start line, and the experts at Tri Travel are the leaders in helping athletes cross the finish line to complete their sporting dreams and visions.

If there's an event you want to get to be sure to give them a call. 



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Fixing a tight low back

Apr 12, 2019
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Apr 10, 2019


“I have put a lot of effort into my endurance, but not into correct form. I feel that I am wasting energy”

Triathletes are time poor. As they become more serious about their performance, they look for ways to improve their power and speed. This will usually involve increasing the frequency and distance of their sessions. Initially, increasing the volume will correlate to increases in performance as their cardiovasular and muscle strength improves. However, they will eventually reach a point of dimishing returns, and if overtraining occurs it can actually have a negative impact on performance.

 So, if training volume is no longer providing the improvements required, where can an athlete go to get that extra increase in performance? The answer is that they need to look at improving their technique.

This may seem obvious but for many, learning to swim, ride and run was something that happened when they were young children, and riding...

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Apr 10, 2019

Jess Knight takes us through week 1 of her Pilates For Sports journey. 

This was so different to anything I had done  before. I had to really concentrate on  engaging my powerhouse correctly and keeping it engaged throughout the exercises - it didn't all just happen naturally. However,  I could see how this was going to help me in a number of ways.

  • it would make me stronger across all three disciplines in triathlon
  • would also help me to maintain good posture in my day to day job as a hairdresser
  • and would also help to prevent injury when training and racing. 

Jess heads off to Kona later in the year, competing in the Ironman event for the first time.  

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Kona Dreaming

Apr 10, 2019

"Kona has been a dream since starting triathlon 2 years ago. At the beginning of 2018, I decided to step up and make that dream happen!"

The Plan - my coach adds pilates for sports to my training

The Challenge - burcitis was holding me back

The Power - I now use all of my muscles to generate more power

The Strength - holding up tall in my run 

The Result - a podium win, however, was it enough? ccess is mine and my dream becomes in my first attempt

Now the 



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Accelerate with the powerhouse engaged

Oct 28, 2018

TIP - Accelerating on the bike with the powerhouse engaged 

 After watching the video, here are a couple of things to try when you are out riding:
First, use the Pilates powerhouse checklist: shoulders down, belly in, squeeze your butt... concentrate on actively engaging your powerhouse before you take off and on keeping your powerhouse engaged while sprinting. 
Now contrast this. Don't use your powerhouse and see how it feels to try to generate power quickly. Be aware of how much extra effort it takes to sprint without your powerhouse.
Then once again use your powerhouse to accelerate. Be aware of your increased ability to accelerate faster and maintain the speed with less effort.
Let the sprints begin!
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