This intermediate-level Matwork Masterclass with Cara places an emphasis on shoulder girdle strength and control, in order to prepare our bodies for weight-bearing work and exercises.

Equipment needed for the class: yoga blocks and a stretch/resistance band.
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With thanks to Chiara Favarett...

This masterclass with Madeline Black uses the Pilates Arc/Small Barrel. Madeline teaches the traditional small barrel movements with a focus on motivating spinal motions from the thorax. You will learn how the combination of length and strength in the movements brings better balance to the trunk....

This flowing masterclass with Michael & Ton focuses on shoulder strength and mobility and gives you plenty of new ideas and exercises to add to your own workout routine and classes.
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With thanks to Hannah Garcia & Nadia Dahlawi
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Michael and Ton are internationally recognised Pilates Master ...

In his debut tutorial on Body Control Pilates Central, Daniel looks at how the position of our shoulders (in particular the humeral head) can create global compensation patterns and affect our posture and stability in more ways than we realise!

You will learn how to assess, correct, control a...

This Reformer Masterclass with Madeline focuses on articulating the joints of the spine with a special focus on the thorax. Discover how moving from the thorax deeply engages the core and helps support the lower spine while in motion.
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With thanks to Sarah-Louise Warden
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Madeline Black has...

The shoulder is the joint which requires the most muscle functional balance to ensure optimum mechanics and function. The kinetics of the scapula dictate the shoulder joints’ efficient action. Performance, injury prevention and rehabilitation require an excellent working knowledge of how this sy...

In this Masterclass, Conchita shows you how using a toning circle (magic circle) can help you to improve strength and control in your Upper Body, thereby creating greater mobility and stability. The class works through a range of start positions but with a particular focus on Standing exercises.
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Feel the connection between your arms, shoulder blades, rib cage and spine in this short workout aimed to increase awareness and mobility in the Upper Body.
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Thanks to Harriet Heath
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Kathy is a London-based Body Control Pilates teacher. She is a member of the Body Control Pilates teacher tr...

A flowing workout which focuses on releasing and strengthening the upper body through a range of different positions, but with a particular focus on four-point kneeling. Please be mindful if you suffer from knee injuries.
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Thanks to Alex Marshall & Melanie Christou
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Katherine has been teach...

Cervical spine and associated upper limb, thoracic and headache complaints are a common issue with many clients. This class is designed to give Pilates teachers an introduction to the relevant anatomy and functional research relating to our necks, together with exercise ideas to help strengthen a...

This class explores the freedom of movement and the release of the shoulder joint, as well as its strength and stability. Exercises can be performed with or without a band.
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Thanks to Kevin Bradford & Mariana Camiloti
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Kathy is a London-based Body Control Pilates teacher. She is a member of...

We are delighted to welcome Birthe to Body Control Pilates Central with her first masterclass, which looks at mobilising and strengthening the shoulder girdle and thoracic spine.

In this class, Birthe uses a combination of both Body Control Pilates exercises and Franklin Method work and explo...

Cameron has been teaching his 'Cervical Spine' course to medical professionals and movement teachers around the world for over ten years. It is constantly updated with the latest research and new thoughts on movement strategies for cervical and shoulder issues.

This tutorial for Body Control ...

This 20 minute workout with Nathan focuses on releasing tension and enhancing movement around the neck and shoulder area.

It is perfect to refresh and rejuvenate this often over-worked area of the body at the end of a busy day, or is equally as good to do early on to set you up for the demands ...

This workout with Kathy is broken down into two halves - the first looks at mobilising our shoulder girdle and the second looks at stabilising and strengthening it. Perfect to free up the shoulders after a day of being sedentary and desk-bound!
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With thanks to Danai Pappa & Jazzi Craddock
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Ka...

Review the anatomy and function of the shoulder with the help of some great exercises, including Shoulder Drops, Pelvic Rock Backs, Chalk Circles and Corkscrew Arms.
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With thanks to Hernan Castro-Vidal
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In 2002, Rachel was a frustrated People Change Manager working for Royal Mail and struggling...

Jacquie explores the role of the Thoraco-Lumbar Junction, located between T12-L1. However, by extending this diamond-shaped bodily geographic region, she feels it is a ‘Crossrail’ for the following musculo-skeletal structures and Fascial Lines listed below and the movements that are made by them...

Following on from her previous exploration of the Thoraco-Lumbar Junction, Jacquie now looks at the effect that movement of the shoulders, hips and spine have on the TLJ.
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Jacquie celebrated 20 years of teaching Body Control Pilates in February 2019. Having qualified with The London College of D...

This class with Kathy is designed for Pilates clients who suffer from shoulder problems or restrictions, but who still want a challenging and flowing workout.

Kathy avoids exercises in positions such as four-point kneeling, which involve weight-bearing through the arms, and offers alternative e...

Following on from last month's mat-based class, this second class with Kathy is a standing workout for clients with shoulder problems or restrictions. The focus is on strengthening the legs and allowing freedom of movement.

You will need something to stand on for this class, such as a yoga bloc...

Join Paul for a masterclass in mobilising and strengthening our arms and shoulders.

You will need a long resistance band for this class (ideally 3m).
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With thanks to Ashia Ekwealor & Danai Pappa
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Paul began practising Pilates in 1999 after sustaining a sports-related injury to his spine. He ...

Tensions and problems in the jaw, specifically the temporomandibular joint (TMJ), can lead to wider issues in the head, face, neck and even shoulders. Maintaining good posture and muscle balance is incredibly important to helping to counter these problems and this is where Pilates teachers can he...

Join Kathy for a short class designed to warm up your shoulders either before a full Pilates workout or as and when needed.

You will not need any equipment for this class.
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With thanks to Hannah Garcia
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Added February 2023
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Kathy is a London-based Body Control Pilates teacher. She is a memb...

This short workout with Paul is focused on building strength and improving mobility in your upper body. The use of the band adds extra challenge, resistance and feedback.

Resistance bands are available to purchase from Sissel UK - www.sisseluk.com
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With thanks to Brenda Nassali-Liston and Ingri...