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WORKSHOPS
It's not about being good at something. It's about being good to yourself.
- Move Freely -
Stretching & Trigger Point Pilates free balls included!
Saturday, February 21
This workshop is all about helping your body feel lighter, freer and more comfortable — without forcing stretches or pushing through pain.
Date & Time: 21st of February 6:15 pm – 7:45 pm
Location: Quedgeley Community Centre
We’ll combine gentle stretching, Trigger Point Pilates and self-myofascial release using spikey balls to release built-up tension in the muscles and fascia. These layers work beautifully together: Pilates brings control and stability, while targeted pressure helps soften tight areas that limit your movement and quietly drain your energy.
Self-myofascial release is a powerful yet gentle way to encourage the body to let go. Using spikey balls, we apply mindful pressure to areas that commonly hold tension — shoulders, hips, back, glutes and feet — helping to restore circulation, reduce tightness and improve how your body moves and feels.
Every participant will receive (to take home) 2 spikey balls.
Benefits you may experience
– Reduced muscle tension and muscular pain
– Improved blood flow and tissue hydration
– Increased flexibility and range of motion
– Reduced soreness (including DOMS)
– Better muscular balance and posture
– Increased body awareness and movement confidence
– Support for injury rehabilitation
– A calmer nervous system
This workshop is ideal if you:
– Feel stiff, tight or restricted
– Spend long hours sitting or doing repetitive tasks
– Carry tension in your neck, shoulders, back or hips
– Want a pain-free way to improve mobility
– Are curious about using small equipment to support recovery
Think of this workshop as kind, intelligent maintenance for your body — gentle, effective, and deeply nourishing.
Come as you are. Move with awareness. Leave feeling freer.
See more details about the system…
Welcome to Trigger Point Pilates™ at Pilates Flow!
Have you ever wondered why some aches and pains just don’t go away — even when you stretch or strengthen? It could be your fascia asking for some love and attention!
Trigger Point Pilates™ is a revolutionary method created by Lydia Campbell — a fitness expert with over 45 years of experience. After years of working with injuries, chronic pain conditions, and her own journey with osteoarthritis from years of intense dance and fitness, Lydia designed a class that truly changes lives.
So, what’s Trigger Point Pilates all about?
It’s a unique class combining classical Pilates movements with clinical Myofascial Release techniques. In simple terms — we work deeply on the connective tissue (fascia) that wraps around every muscle and organ in your body. Think of it like your body’s cling film or spider web — when it gets tight, stuck, or dehydrated, you feel stiff, achy, and restricted.
Trigger Point Pilates helps:
-Release tight muscles
-Free up joints
-Improve posture and movement
-Boost energy and mood
-Support recovery from injuries and surgeries
-Reduce chronic pain and tension
It’s especially powerful for anyone dealing with old injuries, scar tissue, back or shoulder issues, or those feeling the effects of intense training or even everyday stress.
Is it uncomfortable?
At times, yes — releasing stuck fascia can feel intense (think burning, popping, or even a tearing feeling). But it’s short-lived and the results are amazing! After class, many people feel taller, lighter, and more mobile, often noticing a burst of energy or, conversely, a deep need for rest (both are normal signs of your body healing!).
Who is it for?
Trigger Point Pilates is for everyone — whether you’re super fit, living with chronic pain, post-surgery (once cleared by your physio!), or simply looking for better flexibility and freedom of movement.
A few quick things to know:
– Wear comfy clothes and socks (no very tight leggings please!).
– Bring a small towel and water — you’ll need it!
– Fascia release can stimulate the bladder (yes, it’s totally normal to need a toilet break — don’t be shy!).
After class you might feel:
– A deep sense of relaxation
– Lengthened, more mobile joints
– Some mild detox symptoms like slight headaches or emotional shifts (this is just the body’s way of recalibrating and releasing toxins).
——————————
Most importantly:
Stay hydrated, listen to your body, rest if needed, and enjoy the beautiful changes happening within you!
Trigger Point Pilates is a game-changer — and I can’t wait for you to experience the benefits for yourself!
Your fascia (and your future self) will thank you.
Contraindications:
– sun burn
– any type of infection including common cold
– skin conditions (hygienic reason as we are using foam rollers and spikey balls)
- Self Lymphatic Drainage -
Workshop with Em Stuart
Saturday, February 28
water.
reducing tension and stress.
– Colds, flu, fever, allergies
– Fluid retention, oedema
– Cellulite and excess weight
– Digestive disorders and constipation
– Stress, anxiety, mild depression and tension (by stimulating the parasympathetic nervous system)
– Scar tissue, acne and other skin conditions, including rosacea
– Fibromyalgia
– Fatigue and excessive tiredness
- Longevity -
Mini Retreat
Sunday, March 1
Resistance Training for Longevity
Strength that supports everyday life
This session focuses on building practical, functional strength that supports long-term health, independence, and confidence.
Pilates for Longevity: Building Balance for Life
Balance is central to how we move, age, and stay independent. It reflects not just strength, but how well the body and nervous system work together.
In this Pilates session, we explore balance as a trainable skill.
Nervous System Reset Tools
Breathwork for anxiety and stress
You will learn practical tools you can take into everyday life.
This session focuses on simple, effective breathwork techniques.
Gentle Yoga
Stretch, soften, and restore
The gentle yoga session allows the body to unwind and rebalance.
Sound Bath with Tibetan Bowls
Deep rest for body and mind
We finish the day by gently slowing everything down.
This sound bath uses traditional Tibetan singing bowls to support deep relaxation and nervous system regulation.
Resistance Training for Longevity
Strength that supports everyday life
This session focuses on building practical, functional strength that supports long-term health, independence, and confidence.
We’ll use accessible resistance-based exercises to:
Support bone health
Maintain muscle mass
Improve joint stability
Make everyday movements feel easier and safer
The emphasis is on quality, control, and understanding—not pushing limits. All exercises are adaptable, and you’ll be guided to work at a level that feels appropriate for your body.
This is strength training designed to support your life, not exhaust you.
Pilates for Longevity: Building Balance for Life
Balance is central to how we move, age, and stay independent. It reflects not just strength, but how well the body and nervous system work together.
In this Pilates session, we explore balance as a trainable skill. Through a progressive sequence of standing, seated, and supine exercises, you’ll work on:
Postural alignment and trunk control
Strength and coordination through the hips, legs, and core
Breath-led movement to support stability and ease
Awareness and control that carry into daily life
By changing position and relationship to gravity, we gently challenge balance in ways that are relevant, supportive, and functional.
The focus is on quality of movement rather than intensity, making the session accessible while still effective. Expect to leave feeling steadier, more connected, and confident in your body
Nervous System Reset Tools (30 minutes)
Breathwork for anxiety and stress
You will learn practical tools you can take into everyday life.
This 30-minute session focuses on simple, effective breathwork techniques designed to:
Reduce anxiety
Calm the stress response
Improve sleep and recovery
Support emotional regulation
You’ll learn how to use breath intentionally to settle your nervous system—whether you’re feeling overwhelmed, restless, or tense. These tools are gentle, accessible, and designed to be used anywhere.
Gentle Yoga (30 minutes)
Stretch, soften, and restore
The gentle yoga session allows the body to unwind and rebalance.
Through slow, supported movements and longer-held stretches, we’ll:
Release muscle tension
Improve mobility
Support circulation and recovery
Bring the nervous system back into balance
This session is calming rather than demanding, helping your body absorb the benefits of the strength work while restoring a sense of ease and comfort.
Sound Bath with Tibetan Bowls
Deep rest for body and mind
We finish the day by gently slowing everything down.
This sound bath uses traditional Tibetan singing bowls to support deep relaxation and nervous system regulation.
As you lie comfortably, the vibrations and tones help calm mental noise, soften physical tension, and create a sense of safety and grounding. This session completes the day—allowing your body to shift out of “doing mode” and into a state where restoration can take place.
No experience needed. Simply rest, listen, and receive.
Allergens: milk, gluten
approx. 600 kcal
Ingredients: tomatoes, bell pepper, onion, tofu, pearl barley, parsley
Allergens: gluten
approx. 550 kcal
- Self Lymphatic Drainage -
Workshop with Em Stuart
Sunday, March 29
water.
reducing tension and stress.
– Colds, flu, fever, allergies
– Fluid retention, oedema
– Cellulite and excess weight
– Digestive disorders and constipation
– Stress, anxiety, mild depression and tension (by stimulating the parasympathetic nervous system)
– Scar tissue, acne and other skin conditions, including rosacea
– Fibromyalgia
– Fatigue and excessive tiredness
MOVE BETTER – FEEL BETTER – LOOK BETTER
