A variety of some of our favourite four point kneeling exercises.
Shoulder stability, gluteal conditioning, abdominal recruitment, back stabilisation...and more!
Enjoy :)

Static shoulder muscle activation with the arm at your side. Suited to chronically unstable shoulders, where there has been an acute episode of subluxation or dislocation and those with first time dislocation.
This is early stage rehabilitation and should be performed pain free to low level disc...

Choice whatever weight you fancy and can control.
Under 15 minute focussed class to help guide your strength and stability of your upper limbs.
You can do all of these exercise sitting in a chair if preferred.

Shoulder flexion, reverse fly, trunk rotation with an arm pull with a focus on good shoulder control through range of movement. A more advanced session for the upper limb and could be used as some later stage shoulder rehabilitation.

15 mins of shoulder strength, stability and posterior line support. Your glutes are important for your shoulders - how and why? Drop us a line and ask us! Otherwise, just trust us that we are right :)

Using a light resistance band to begin with and starting with the elbow at your side or shoulder in neutral, this program includes all basic shoulder movements working through increasing range and progressing resistance as you progress over a number of weeks.
Exercises are completed as follows: 3...

Shoulder press, seated row, band pull apart and press-ups make up this weights and resistance session aimed at promoting bone health.

We suggest you warm up for 10 minutes prior to starting this session, with some slight upper body exercise - this can include some of the movements described abov...

The 1st of our office stretch sessions.
Short, sharp and snappy! Great for a coffee break stretch out.
We have 2 further short videos you can complete too - the neck stretches and also thoracic stretch and mobility. Enjoy!

This can be done from cold, no pre-warm up required - a 5 min warm up before some gentle progressive stabilisation work.
Rotator cuff stability for shoulders and adductor stabilisation for the pelvis.
Some challenges here also for your balance.
Suitable for beginner to intermediate level.

Aside from shoulder strengthening, this 8 minute class works your whole core, challenging stabilisation from your trunk, when loading your arms with resistance.
Shoulders shouldn't be neglected - you use them more than you realise and a strong shoulder girdle helps maintain a healthy spine and po...

* Ignore the fuzz at the beginning! At some point we will edit that bit out ;)
** Bill has also broken the rules, as this one is actually just over 13 mins!
Other than that (!) it's a great session!!

Make sure you do this warm, particularly with your shoulders due to the session beginning with a...

4 point kneeling based exercises that are BRILLIANT for keeping your glutes strong and back happy!

This 1 hour class was requested following one of our original classes that Bill took - and it was loved! So Bill has tried to re-create the best bits here.

Stretching and strengthening with an exercise band is a really great way to deepen your Pilates practice and work yourself that bit harder.