Clean Well-Being

Clean Well-Being Simple and effective exercise classes, relaxation retreats and personal development courses for peop

A balance for this week's - just standing with feet parallel, pressing into the big toes (without 'falling' over onto ...
05/10/2026

A balance for this week's - just standing with feet parallel, pressing into the big toes (without 'falling' over onto your smaller toes). It looks simple, but keeping the outside edges of your feet parallel while ensuring the weight goes through the big toe is more tricky than it looks...

It's great for getting ankles used to taking some load, and for stretching the feet outside their normal range.

You can play around with this by drawing your kneecaps up your thighs then dropping them slowly, closing one or both eyes, and lifting your arms up and out to destabilise.

Think you've got a weak core? Think again!Every time you stand, walk, twist. bend, balance and breathe your core is work...
02/10/2026

Think you've got a weak core? Think again!

Every time you stand, walk, twist. bend, balance and breathe your core is working.
So what does 'engage your core' really mean?

Join exercise therapist and Pilates teacher, Joanna Feast, for a movement-filled workshop exploring breath, balance, mobility and stability. We'll be busting core myths and discovering how your trunk muscles work with the rest of your body to help you move with greater strength, support and freedom.

Come and find your core (spoiler: it's already there!)

Explore Your Core With Exercise Therapist Joanna Feast
šŸ—“ Sunday 15th November
ā° 11am - 1pm
šŸ’° Ā£48

Time to move your feet and spread your toes!Why is it important to do this? Balance is one of the most important to many...
01/10/2026

Time to move your feet and spread your toes!

Why is it important to do this? Balance is one of the most important to many people, but that's not the only reason to dedicate time and space to your feet.

Spreading your toes promotes strengthening of the intrinsic foot muscles, enables natural arch support and improves circulation.

And, in my experience of working with people's feet, spreading toes can help to eliminate many common foot problems.

Try this one: interlink your fingers between your toes (opposite hand to foot) and circle your ankle in both directions. If your hand doesn't reach easily, weave a sock between your toes and rotate your ankle both ways. Toes might protest a bit at first and this is to be expected; after a while, it gets easier and toes can start to spread away from each other without external help. šŸ‘£

This week's can be reached in stages, as you might tip yourself off balance going for it from scratch. It's just an or...
28/09/2026

This week's can be reached in stages, as you might tip yourself off balance going for it from scratch.

It's just an ordinary high lunge, but up on the toes of the front foot. Have your arms out to the side to help you balance better; or have them over your head to destabilise and make your muscles work harder.

For the ultimate, try this with your eyes closed! So many ways to have fun with just one pose!

Last week, I ran a movement session for employees at a local business park, all about adding activity into the work day,...
24/09/2026

Last week, I ran a movement session for employees at a local business park, all about adding activity into the work day, to mark National Fitness Day.

With so many people sitting down for a living, it is always helpful to share some ideas of how you can move more during work hours - and beyond.

All of the moves we practised can be termed NEAT: non-exercise activity thermogenesis. Basically, this includes anything that isn't not sleeping, eating or sports-like exercise.

These suggestions here are very simple, so if you want to take it up a notch, combine a few of them or make up your own. Hours of fun!

This is a great combination of arms and legs doing different things. A couple of tips for balancing if you feel wobbly...
21/09/2026

This is a great combination of arms and legs doing different things.

A couple of tips for balancing if you feel wobbly: engage your core muscles (so gather your muscles around your pelvis inwards) while you relax your shoulders; then, find a spot to focus on about two metres in front of you and keep your gaze trained on this.

Keep practising until it gets easier, your body strengthens in the most useful places, and you increase your confidence in your ability to balance.

17/09/2026

Being consistent with exercise, particularly after an injury, is usually the thing that makes the most difference to how people feel.

And to be consistent, a level of patience is needed. Change can take a long time and it can feel really frustrating when ā€˜resultsā€™ arenā€™t noticed immediately.

It's really important to remembers that adapted movement takes a long time to establish itself and it will likely take time to re-establish patterns and habits.

Consistency is one of the most important elements in change: if you are consistent and persistent, you will eventually notice positive change.

This week in Clean Well-Being classes, we'll be focusing on... inner thigh strength, because inner thighs are usually fo...
14/09/2026

This week in Clean Well-Being classes, we'll be focusing on... inner thigh strength, because inner thighs are usually forgotten about in everyday life.

If you sit for a long time, particularly with your legs crossed over, your inner thighs don't do much, so it helps to do stretches and exercises to activate these rarely-used areas.

This one can be great for core support, and for injury prevention in the knee.

10/09/2026

After having taught countless exercise classes since 2012, and attended even more since the 1990s, I have a few ideas about what makes for an effective class.

When it comes to the teacher/instructor, I donā€™t believe that you have to be a t-shirt-wearing disciple, but I certainly believe that itā€™s helpful to feel a type of respect for them ā€“ for their craft, their dedication, how they prepare for classes, how much they demonstrate they care about their clients, and what energy they bring to the class.

How you feel around them is very important: do you feel at ease and that you can ask questions or be completely quiet in the class? Does the teacher/instructor understand your body, what it can and canā€™t do and adapt exercises accordingly? Can they adapt in the moment to suit the mood and needs of the class, explaining in enough detail why you are doing a particular pose or movement?

These things might be difficult to pin down, but you know it when you see it and feel it.

This week's is all about full body strength - not just one area, but multiple. The most important thing here is to foc...
07/09/2026

This week's is all about full body strength - not just one area, but multiple.

The most important thing here is to focus on lifting from your middle: using your core muscles to stabilise the torso and provide much-needed lift rather than having a droopy tummy! It will also help to take pressure off wrists.

If you prefer, come down onto your knees to do this one to keep your lower back safe.

And if it helps, imagine you are a lizard trotting over hot sand!

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Reading
RG4

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