Trigger Point Pilates
What is Trigger Point Pilates?
Trigger Point Pilates (TPP) focuses on the body’s connective tissue, or fascia, by combining Pilates-style movements with myofascial techniques. Using tools like a long foam roller and massage balls, it helps release tension that may have accumulated in the fascia, benefiting the entire body.
This practice is gentle and can be thought of as a self-massage and release technique.
In each class, a series of structured exercises work to relax and unwind the fascia, easing tension in the connective tissue. The massage balls are used to target specific trigger points, sensitive areas within the muscles or fascia, allowing them to release built-up stress in various parts of the body.
A little bit about fascia
Fascia is the connective tissue that lies just beneath the surface of the skin. You can think of it like the mesh around a bag of oranges or a kind of “body cling film” – it wraps around and supports everything inside us. When fascia becomes restricted, it can lead to chronic pain, yet fascia is invisible to MRI scans and X-rays and would not pick up on diagnostic tests. As research continues, we’re learning just how vital fascia is to every cell and function in the body.
Injuries and trauma like falls, collisions, or surgery, and even repetitive strain can all impact the fascia. In sport, a tennis player repeating the same swing, or a golfer’s rotation; in the office, a desk worker typing, these repetitive motions can place stress on the fascial system.
Posture can also play a major role. Poor alignment, “text neck,” rounded shoulders, pelvic imbalances, all of these pull on the fascia and alter its structure, potentially leading to discomfort or pain in different parts of the body.
Other factors like inflammation, hormonal shifts, emotional stress, or simply moving too much, or too little, can also affect the fascia and contribute to physical pain.
The good news? Trigger Point Pilates is a gentle, accessible way to start releasing these restrictions and support your body’s natural healing.
What happens in a TPP class?
Classes last 60 minutes. We begin by lying on the long foam roller, which helps to relax and soften the tissue. This position also helps balance your sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems, promoting a sense of calm.
Next, we use massage balls to gently work through the body, targeting key trigger points to release built-up tension. The movements are slow and deliberate, with a focus on nasal breathing (inhaling and exhaling through the nose), which stimulates the production of nitric oxide and supports cellular healing.
The class is incredibly relaxing, and you may feel pleasantly tired afterward. Many participants report having a restful night’s sleep following the session! Trigger Point Pilates is suitable for most bodies – if you can get down onto the floor and lie on a mat, you can join the class
This practice is particularly beneficial for those living with chronic pain – ongoing discomfort that may not have a clear cause. However, it’s also great for general maintenance and well-being for everyone!
Classes currently take place at my home studio on a Wednesday morning 9-10am and 10:15-11:15am and Tuesday evening 7:15-8:15pm at Bagshot Pavilion. The cost is £12 per class or sessions can be booked as part of a class pass. Spaces are limited at both venues so book ahead to avoid disappointment.
Please note: You can buy your own equipment for a class through me. TPP is something that you can continue at home, helping to keep your body mobile, flexible and happy!
Equipment for this class includes a specific, long foam roller, 2 myofascial roller balls and a light resistance band. The massage balls have been created for Trigger Point Pilates and are different to the hard, spiky balls available on Amazon and similar. I have put together a package of these items at £40 for the bundle, which you can order through me.