The get fit for £5 exercise programs are designed to help individuals understand what it takes, and how to achieve optimum posture.
By combining pilates exercises to correct and rebalance the muscles which influence your posture with compehensive conditioning exercises to strengthen and add tone to your muscles you will FEEL and SEE the difference.








There are many factors that contribute to our posture deteriorating over time, these are:

Your working life has a massive affect on shaping your posture, most people are doing this for 40 hrs per week. Think of it like this. If you are practicing something for 8 hours per day, 5 days a week, how long would it take to become skilled?
Not that long.
If you're sitting at your desk for 8 hours per day and are constantly slouched, twisting one way, feet tucked under the desk, you will soon become skilled at having bad posture and placing great deals of stress on both your spine and muscles.
It's a sad fact that the majority of us have become highly skilled at having bad posture. We have been doing this for years.
That's the bad news! The good news is you can change this, change the way you stand, the way you sit, how you serve customers and treating and lifting patients.
I know like everyone else, no one is perfect, so there will be times when we slouch or twist incorrectly, what you need to do is have an exercise strategy that takes into consideration the factors which influence your posture.

Tense shoulders, headaches and tiredness are just some of the side effects of stress. These programs are designed to prevent and release stress, so you do not have to wait until you are really stressed until you put in place these exercises. If you would like to help prevent stress, go for the general stress program.

FEMALE - menstruation, pre-natal, post-natal and menopause
MALE - Manual workers and general posture

Golf, racquet sports, football and running are the most popular leisure activities.
Golf, racquet sports and football are asymmetrical. This means they are played with a predominant hand or foot, which leads to your body becoming imbalanced.
Sports are great for exercise and staying healthy, so it is important to safeguard your long term health and wellbeing by preventing imbalances occurring and begin to counteract the imbalance effect these exercises place on the body.





















Who for? - long haul, deliveries, bus driver, taxi driver, sales executives, driving instructors...
Anyone who is driving for the majority of their working day, 4 hours or more per day.

Who for? - School teachers, shop assistants, hairdressers, waiting staff, postmen/ women...
Are you on your feet for extended periods of time, this can include walking or standing still.

Who for? - office workers, secretaries, personal assistants...
Even if you have an ergonomically designed desk and chair, you will still create imbalances in your body due to the fact you are seated for the majority of your day.

Who for? - air stewards and stewardesses.
Constantly on your feet, twisting to serve food, reaching for overhead luggage, pushing the trolley and bending over to serve customers gifts and speak to people.

Who for? - pilots.
Similar to driving, effectively this is what being a pilot is. Although you have the added spinal compression from flying at altitude.

Who for? - doctors, dentists, opticians, surgeons...
Constantly bending over and twisting to operate and deal with patients will have a negative effect on your posture.

Who for? - nurses who need to assist patients, care workers...
Similar to Medical 1 although you have the added pressure on your spine and muscles from assisting patients and possibly moving equipment.

Who for? - all the above professions come with a degree of stress, some more than others.
This program is designed to release tension. We are all different and we hold tension in different parts of our bodies, so this program is comprehensive, as to release all the usual places of tension, hands, neck, face, shoulders and lower back.

Who for? - If you ever feel like your shoulders are getting closer and closer to your ears than looks normal.
You will know if you have tension around your shoulders as it is so uncomfortable, up you neck, across your upper back, spreads down your arms. Not nice is it? This program will help relieve the tension around these areas.

Who for? - everyone I know has a degree of stress in their life.
These exercises are designed to lengthen and balance your whole body, relieving stress, tension and helping to improve your posture and well being.
Focusing on these exercises will give your head some much needed rest, thinking about the exercises and retuning your mind body link will have a real positive effect on your mental and physical state.

If you suffer from pains, these exercises will hopefully ease your discomfort and make you fell better. Just taking the time to relax and ease off some tension around your stomach. Hips and back will leave you feeling more relaxed.

If you are planning to get pregnant, then it is a good idea to get into the best condition that you can prior to falling pregnant. As any health professional will tell you, pregnancy is not a time to get fit, it is about maintaining what you already have. Conditioning your core, pelvic floor and becoming more aware of posture and your well being is going to prove beneficial in the coming months.

There are guidelines for all three trimesters of your pregnancy, as each are uniquely different.
Hip and scapula stability, getting bigger around your stomach, lower back pain, rounded shoulders, pelvic floor control and many more aspects of pregnancy that will become important to understand. This program comes with all three trimesters.

When you have given birth, there becomes a new set of objectives.
Pelvic floor reconditioning, stomach and hip strengthening and mobilisation exercises, stress release and general well being.

Muscle tone, preventing osteoporosis, joint suppleness, mobilization, stress release and mood control are probably a few of your main objectives, these can all be achieved by pilates exercises, stretching tense muscles, working with weights and relaxation exercises.
You will be able to take control of your health and well being and it will feel fantastic if you commit to these routines and have some 'me' time.

When your job involves heavy lifting, you require strong core muscles, especially the deep muscles which stabilize your spine which give your muscles a strong base to lift the heavy loads without damaging your spine.

Basically, most of the muscles that you cannot see!
The muscles up your back of your body, a couple of muscles at the front and the deep muscles around your midsection.
A general conditioning and stretching program to ensure you have balance and conscious control of these muscles will help prevent or correct your posture.

Carrying the bag, picking up the ball, the big tee off and shooting for the green, all the twisting, bending and rotational stress placed on your body will take its toll. Golf is a sport which is highly addictive, I know many people who play and they all love it! It is also time consuming, so I know there is no comeback when I say to them that they need to take 15 minutes to warm up and 15 minutes to conduct some exercises after their round, when they are out on the course for hours.

Hitting the ball, twisting, front hand, back hand, changing direction and serving the ball in racquet sports place are great forms of exercise for your body. Although they do cause a great deal of negative stress on the body if you have insufficient core muscles to provide the essential support your spine requires to remain healthy. Also, due to the asymmetrical nature of racquet sports, there are exercises to prevent imbalance.

Most men I know play or have played football at some point in their life, and there aren't many that haven't picked up injuries! Although pilates will not help prevent or lessen the contact nature of the sport, it will provide you with a solid base for your larger muscles to absorb more impact under control, also, and as important it will help to rebalance your body. As, due to the asymmetrical nature of football, there will be imbalance issues from playing with a prominent leg. There is also a stretching and mobilizing section to warm up prior to playing.

One of the biggest calorie burning exercises I know, great for stress reduction and getting some fresh air in the great outdoors. With most things that are good, there is unfortunately an element of bad!
Impact, poor running style, creating muscle imbalances, runners knee, shin splints to name but a few of the pit falls of running. I don't advice stop running, I would simply suggest some rebalancing exercises and stretching the muscles which are becoming stiff. And, of course, conditioning the deep and superficial muscles around your midsection.