ANDROMEDA GRAZIANO
Movement Research &Â Choreography
MOVEMENT IS MEDICINE
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ENHANCE YOUR HOME PRACTICE
WITH NOTES AND EXERCISES
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To be healthy both in body and mind, you need to move your body daily.
This can be achieved with a very wide range of activities and sports but the key is to move daily.
With this in mind, notes on specific topics are offered below to guide your home practice.
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Each set of notes comprises a series of Pilates based exercises with explanations given through images and anatomy, all to enable, enhance, encourage and support your home practice.
Notes are £25 per set.
To receive your notes, please contact me to confirm which sets you would like.
To complete your purchase, please click on the payment links below.
MOVEMENT IS MEDICINE
Sitting down all day might seem harmless, but it’s associated with serious health risks. Recent research shows 30-40 minutes of daily exercise can counteract the negative effects of sitting.Â
Explore effective exercise routines that fit into your busy schedule with actionable advice on incorporating movement throughout your day and exercises and stretches to break your sedentary cycle.
PILATES CLASSICAL REPERTOIRE OF 34 EXERCISES
These comprehensive notes on the 34 classical repertoire exercises are a compilation of information collated from my teachers notes handed down to me and my personal notes added thereafter.
Information includes: number of reps, teachers comments, preparatory exercises, explanatory notes and relaxation exercises.
LOWER BACK
Pilates offers several benefits for those suffering from lower back pain and engaging in regular practice can lead to long-term improvements in back health and function. Relieve your lower back pain with these specialised exercises designed to target and alleviate lower back issues and prevent future problems.
STRENGTHEN YOUR PELVIC FLOOR
The hammock of muscles that uphold all of your organs lies at the base of your pelvis and core strength and, when used correctly supports your breathing. Learn how to access these muscles, use them correctly and strengthen them to gain better control of your body, your core and your breath.
HAPPY HIPS & HAMSTRINGS
This is where we find freedom of movement without which we inevitably overload our lower backs. Learn how to release tension in your psoas and hips, lengthen your hamstrings and notice how this enables your lower back to release thereby enabling your core to engage.
IMPROVE YOUR POSTURE
Too much sitting and looking at handheld devices and computers is creating havoc in your neck, shoulders and upper back. Awareness, building supportive strength and releasing tension in these areas is key to creating better posture, better breathing and therefore better health.
KNEES
We only truly recognise the utmost importance of our knee joints when they begin to speak to us! Create space, alignment, strength, ease of motion and fluidity in this simple and beautiful joint.
ANKLES & FEET
An overview of ankle and foot anatomy and problems that come from overuse, injury, and normal wear and tear. With effective exercises to strengthen and stretch so as to ease pain and improve you feet and ankles.