Pilates guide
Ice hockey and field hockey are both played bent forward, both strain the hips and groin, and both turn hard one way to shoot. In Swedish studies, about half of elite ice hockey players had a hip or groin problem in a season, most of it coming on gradually, and back pain is common in both games. No trustworthy trial has tested Pilates in hockey players, and none has counted injuries after it.
What Pilates can add is back-extension endurance and upper-back mobility, the front of the hips, adductor and side-hip strength, rotation both ways and one-leg balance. It sits beside your on-ice or on-pitch training, the adductor programme that has the groin evidence, your strength work and your sport's concussion and checking rules, never in place of them.
This guide covers the crouch and the back, hips, groins and goalkeepers, rotation for shooting, what the evidence shows, a 25-minute class that keeps out of the hip impingement position, and the warning signs.
Our searches found no Pilates trial in ice or field hockey players that we could rely on, and none that counted injuries. Pilates is low-load work for the crouch, the hips and groin and rotation, beside your training, never instead of it.
In Swedish studies, 45.4% of professional and semi-professional ice hockey players had a hip or groin problem in a season, and 53.2% of professionals had had one the season before, most of them coming on gradually. In elite goalkeepers, it was 69% in a season.
In one National Hockey League (NHL) team, adductor strains fell after a preseason strengthening programme, compared with the team's own earlier seasons. In footballers, the Copenhagen adductor programme cut groin problems by 41%. No core or Pilates programme has been tested for groins in hockey.
75% of symptom-free youth players had a raised cam measure on scans. Our class keeps deep hip bends with the thigh turned in out of Pilates (our suggestion, untested), and pain in the hip crease should be checked.
Back pain is common in both games, but in the one US study that compared college field hockey players with non-players, 56% against 55% had low back pain; the other field hockey studies are cross-sectional surveys, which can't show that the crouch causes it. Back-extension endurance and upper-back mobility are reasonable targets.
Hockey Canada, the International Ice Hockey Federation (IIHF) and England Hockey each set rules for removing and returning a player after a suspected concussion, and banning body checking in young players' leagues halved their game injuries.
At men's world championships and Olympics, there were 14.2 injuries per 1,000 player-games, and body checking, sticks and pucks caused 60.7% of them; the knee was the commonest site in the lower body and the shoulder in the upper body. The NHL recorded 15.6 injuries per 1,000 player exposures over six seasons, and in Finland's top league the head took 36.2% of injuries.
At women's world championships, sprains of the ligament on the inside of the knee (the medial collateral ligament) were 37.1% of knee injuries and anterior cruciate ligament (ACL) ruptures 11.4%. In US college hockey, concussion was 11.9% of women's injuries, in a game without body checking, and 9.6% of men's, and sprains at the top of the shoulder were 7.3% of men's. Earlier, hip and pelvis muscle strains were the commonest practice injury in college men.
In US college hockey, most back, neck and spine injuries were in the lower back (52.2% in men, 48.5% in women). In Swedish elite players, 24.2% had a lower back problem in a season, mostly from overuse.
Across 22 groups of players, most field hockey injuries were to the legs, and in one cohort hamstring injuries carried the biggest burden. In US college women, ankle sprains were common (13.7% of game injuries), and head, face and hand injuries near goal came mostly from the stick or ball. At recent Olympics and world events, 64.3% of women's moderate injuries were to the head.
Pilates trains back-extension endurance, upper-back rotation and extension, the front of the hips, adductor and side-hip strength, rotation both ways, trunk endurance and one-leg balance at low load (our reading). It doesn't replace the adductor and warm-up programmes, checking rules and protective equipment, strength and power training, or treatment for a hip impingement, a sports hernia or a concussion: across 11 trials, Pilates built strength no better or worse than other exercise, at very low to low certainty.
No trustworthy trial has tested Pilates in hockey players. Adductor strengthening, checking rules and warm-ups carry what evidence there is for preventing hockey injuries.
Our PubMed, Europe PMC and ClinicalTrials.gov searches (1 November 2026) found no Pilates trial in hockey players. Two Indian studies turned up elsewhere: one in 40 field hockey players reports better hitting scores after Pilates, but every group's spread is identical before and after and the control group changed by exactly zero, so we don't rely on it; the other mixed Pilates with conditioning and gave no numbers in its abstract.
In a survey of 181 young Dutch athletes, speed skaters who did Pilates reported more back pain. Most likely, people with back pain take up Pilates rather than the other way round; a survey can't tell.
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In 88 men aged 18 to 45 with a sports hernia (athletic pubalgia), adding 6 weeks of Pilates to laser and ultrasound improved function, and pain a little, but not by the smallest amount that matters to patients. The comparison was passive treatment, not usual exercise rehabilitation, the men's sports weren't stated, and we read only the abstract.
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In 30 German youth field hockey players, a 20-minute neuromuscular warm-up twice a week for 10 weeks improved one balance score but not reach, landing or sway, and in 30 Indian juniors 8 weeks of core training improved a balance reach test. In 10 ice hockey players, resisted anti-rotation exercises didn't change shot speed, and in 3 elite women a plank 3 times a week improved core tests but not sprinting. None counted injuries.
Across 31 controlled studies in athletes, trunk training improved trunk endurance most, and strength, sprints and sport tests a little. In team-sport athletes, core training improved balance moderately and jumps and sprints a little, at low to very low certainty.
In one NHL team, a 6-week preseason adductor strengthening programme for 33 players judged at risk went with 3 adductor strains in the next 2 seasons, against 11 in the 2 seasons before: one team, compared with its own earlier seasons. In 652 footballers, the Copenhagen adductor programme cut groin problems by 41%, after an earlier review of 7 trials had found no clear effect of groin prevention programmes. No groin prevention trial with a control group has been done in hockey players.
In 11 and 12 year olds, leagues that allowed body checking had about 3 times the game injuries and nearly 4 times the concussions of leagues that didn't. After Hockey Canada stopped body checking at that age in 2013, game injuries halved and concussions fell by about two-thirds.
The Warming-up Hockey programme (core stability, strength and coordination) didn't significantly lower the injury rate in 22 Dutch youth teams, though fewer days were lost, in a study that wasn't randomised and whose groups differed in age.
Across 25 trials, strength training cut sports injuries to about a third and balance training to about half, while stretching made no difference. Firm evidence that a weak core causes injuries is lacking.
The only yoga study in hockey used six hot yoga sessions as heat training in 10 elite female field hockey players: blood plasma volume rose, and fitness didn't change.
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In 163 Swedish players over a season, only 1 in 5 hip and groin problems led to time off, and 7 in 10 came on gradually. In US college hockey, most hip and groin injuries were strains, about half or more without contact. In the NHL, more than 90% of groin and abdominal strains happened without contact, and they were 5 times as common in training camp.
In 47 NHL players, those whose adductor strength was below 80% of their abductor strength were 17 times more likely to strain an adductor, and adductor flexibility made no difference. But in 163 Swedish players, preseason strength didn't predict problems.
A cam is extra bone where the ball of the hip meets its neck, one cause of hip impingement (femoroacetabular impingement). 75% of 61 symptom-free US youth players aged 10 to 18 had raised cam measures on scans, against 42% of skiers; in elite Swiss boys the shape developed mostly between 13 and 16; and 69.4% of 130 professional players' hips were cam-positive on X-ray, though few had a positive impingement test. In 77 elite Swiss players, 19.5% had hip pain with a positive impingement test.
69% of 101 elite goalkeepers had a hip or groin problem in a season, and 93.8% of professional goalkeepers' hips were cam-positive. In the NHL, tears of the hip's rim of cartilage (labral tears) were 69.1% of injuries inside the hip joint, and goalkeepers had more of these injuries per game played, though not per hour on the ice. Butterfly goalkeepers having hip surgery had larger cams than other players.
Deep hip bending combined with turning the thigh in and across is the impingement position, so our class keeps every hip move out of that end range: no frog rock or deep knee-to-chest holds, and no single-leg circles across the body (our suggestion; it hasn't been tested). A 2024 commentary for hockey clinicians says training control and strength around the lower back and pelvis is likely to help, which is expert reasoning, not a trial. Pain in the hip crease needs a physiotherapist.
In the one US study that compared them, 56% of 90 college field hockey players and 55% of 98 non-players had low back pain, and the authors concluded that field hockey postures don't appear to raise it. The other field hockey studies are cross-sectional surveys: 59% of 158 Canadian players reported back pain, 56% of young Dutch elite players had low back pain in a year, in 194 UK players drag flicking and a stiff lower back went with it, and drag flickers had more hip and lower back injuries.
In a lab study of 7 men, dribbling in the crouch shrank the spine at 0.4 mm a minute, faster than other activities measured before. That shows load, not harm.
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Back-extension endurance (the swan and swimming, kept small, and the bird dog), upper-back extension and rotation, and the front of the hips, to balance hours bent forward (our reading). No study has tested Pilates for back pain in hockey players. Our kyphosis guide covers a rounded upper back.
Shooting and passing turn the trunk hard one way. The spine twist and saw train it both ways the same amount, and the Pallof press trains resisting a turn, as the trunk does when a stick or a check pulls it round (our reading).
Resisted anti-rotation exercises made no difference to slap or snap shot speed in a 10-player pilot, and across sports core training's effect on throwing or hitting speed was small and not significant. Strength and power training and shooting practice do more.
The hundred, dead bug and side plank for trunk endurance, the Pallof press to resist a turn, the spine twist and saw for rotation both ways, and the swan and swimming (kept small) for the back. Core training improves trunk endurance and balance most and sport performance only a little; our class adds the groin and hip work.
Hockey Canada's protocol needs at least 24 hours at each step and a medical clearance letter before contact, and the IIHF says a player with a suspected concussion is removed straight away and doesn't return that day. Hockey Canada penalises body checking in under-13 and younger divisions and in female hockey, and USA Hockey prohibits it at 12 and under and in girls' and women's hockey. Our ice hockey guide has the detail.
England Hockey follows the UK grassroots guidelines: removed from play straight away, no competition, training or physical education lessons within 24 hours, and no competition within 21 days unless healthcare professionals experienced in sports concussion are managing it.
Neck strength hasn't been shown to prevent concussion: the link in team sports was small, could be chance and was at very low certainty.
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Pilates waits for your return stages: gentle breathing and mobility early, and rolling and head-down moves only once you're cleared. Our Pilates and concussion guide has the list.
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Lateral breathing, 5 to 8 breaths at the start of every session (the move page's dose); cat-cow, 8 waves, slower than feels natural (the move page's dose); half-kneeling hip flexor stretch, 30 seconds each side with your knee padded and tail tucked under (our Pilates for footballers class), after play or on a lighter day.
Thoracic rotation, 6 rotations per side (the move page's dose); side-lying open book, 8 to 10 slow openings each side (the move page's dose); swan, 5 to 6 reps (the move page's dose), as a small lift, skipped if arching hurts; swimming, 2 sets of 20 seconds of small, brisk flutters (our Pilates for footballers class).
Hundred, 50 beats to start, building to 100 (the move page's dose); dead bug, 6 each side with your lower back resting on the floor (our Pilates for footballers class); side plank, 2 sets of 30 seconds each side (our off-ice hockey workout), with the knee side plank as the easier start; half-kneeling Pallof press, 2 sets of 10 each side (our off-ice hockey workout).
Ball squeeze, 5 holds of 5 to 10 seconds, only as hard as is comfortable (our Pilates for footballers class); inner thigh lift, 10 to 12 each side (the move page's dose), with a small lift after a groin strain, as its page says; Copenhagen plank, 1 set each side building from 3 towards 15 reps over the weeks, knee on the bench first (our hamstring and groin injury prevention programme), never during acute groin pain, as its page says; side kick, 8 to 10 each side (the move page's dose); clamshell, 10 each side (our Pilates for footballers class); shoulder bridge, 3 to 5 kicks each leg (the move page's dose).
3D demoLying adductor ball squeezeBeginner · Other / check instructions
3D demoSide-lying inner thigh lift (Pilates side kick series)Beginner · No equipment
3D demoCopenhagen plankAdvanced · A bench or box
3D demoSide kick (Pilates side kick series)Beginner · No equipment
3D demoClamshellBeginner · No equipment
3D demoShoulder bridge (Pilates)Intermediate · No equipmentSpine twist, 3 to 4 each side (the move page's dose), the same amount each way; saw, 3 to 4 each side (the move page's dose), with a small reach after a hamstring strain, as its page says.
Single-leg stand, 2 holds of 30 seconds each leg, knee slightly bent and not buckling in (our Pilates for footballers class); hip airplane, 2 sets of 5 slow turns each leg (the move page's dose), keeping to the opening turn with pain at the front of the hip, as its page says; 90/90 switch, 10 slow switches, pause at the ends (the move page's dose), only in a pain-free range if the hip crease pinches (our suggestion).
Leave out deep hip bending with the thigh turned in or across (the frog rock, deep knee-to-chest holds, single-leg circles across the body), keep the 90/90 switch and hip airplane in a pain-free range, and see a physiotherapist (our suggestion). The single-leg circle's own page says to stop if you feel groin pain, and our Pilates for a hip labral tear guide has the detail.
No Copenhagen plank: its page says to avoid it during acute groin pain. Keep the ball squeeze gentle, only as hard as is comfortable, and get a lump in the groin checked (the warning signs below).
Leave out moves that load the arm near the end of its range (the back leg pull, Pilates push-up and side bend) until you're cleared, and skip the cross-body shoulder stretch while the top of the shoulder (the AC joint) is sore, as its page says.
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If you're hypermobile, don't use mobility work to push further: the NHS says "do not overextend your joints just because you can". See a GP if you think you have joint hypermobility syndrome: for example, your joints keep dislocating, or you keep getting sprains, strains, pain or stiffness.
Follow our Pilates and concussion guide's list and Hockey Canada's or England Hockey's stages: nothing rolling or upside down until you're cleared.
Keep the swan and swimming small, or swap them for the bird dog.
Back pain that is worse arching back and has lasted more than a couple of weeks can be a stress fracture of the spine (spondylolysis): get it checked.
Our out-of-the-crouch class puts the moves above into 25 minutes, out of the hip impingement position. The warm-ups, strength workouts and the hamstring and groin programme, with its Copenhagen plank, are the training and carry the groin evidence.
A 25-minute Pilates class for ice and field hockey players: the front of the hips, upper back, groin and side hips, rotation both ways and one-leg balance.
25 minBeginner19 movesOther / check instructions, wallA 15-minute ice hockey warm-up: a jog or bike, skips and shuffles, leg swings, Cossack squats, band walks, bridges, ball squeezes, side planks and bounds.
15 minBeginner14 movesCardio machine, wallA 50-minute off-ice session for ice hockey: lateral bounds and broad jumps, squats, split squats, single-leg hinges, chin-ups, Copenhagen planks and trunk work.
50 minIntermediate13 movesWall, bandA 12-minute field hockey warm-up from the Dutch Warming-up Hockey programme: running drills, one-leg jumps, a plank, deep squats and hockey sprints.
12 minBeginner10 movesCardio machine, stepA 45-minute strength session for field hockey: bounds and landings, goblet squats, split squats, single-leg hinges, Nordics, Copenhagen planks and trunk work.
45 minIntermediate14 movesWall, dumbbellThe Nordic hamstring and Copenhagen adduction programmes from the football trials: a 10-week build, three adductor levels, then once a week in season.
15 minIntermediate6 movesWall, anchor pointA 25-minute Pilates class for footballers: trunk control, the groin and outer hips, hamstrings with the hip extended, and balance, for recovery days.
25 minBeginner17 movesOther / check instructions, wallA 25-minute Pilates class for golfers: upper-back and hip rotation, trunk control, side-hip strength and one-leg balance, done equally on both sides.
25 minBeginner19 movesWallA 25-minute Pilates class for the hip flexors: pelvic control, hip flexor strength, the glutes and back of the hip, and a gentle pelvis-tucked stretch.
25 minBeginner16 movesBand, anchor pointA 15-minute head-up Pilates class for the early stages after a concussion: a symptom check, seated breathing and mobility, and light bodyweight work at a counter.
15 minBeginner12 movesBench or box, wallThe beginner Pilates plan builds the basics over 4 weeks, 3 days a week; fit it around your games and training, and keep its hip moves in a pain-free range.
This is general information, not a diagnosis. A&E means accident and emergency; in the US, call 911 for 999, and use your doctor's urgent line or urgent care for NHS 111.
Call 999 if:
Call 999 if someone has hit their head and has been knocked out and hasn't woken up, can't stay awake or keep their eyes open, has a fit, has fallen from a height of more than 1 metre or 5 stairs, has problems with their vision or hearing, has clear fluid coming from their ears or nose, has new numbness or weakness, has problems with walking, balance, understanding, speaking or writing, hit their head at high speed, or their behaviour has changed. Get help from NHS 111 if they're being sick, feel dizzy or take medicine that thins the blood. If you're told to go to A&E (accident and emergency), don't drive yourself there if you have hit your head.
With a suspected concussion, if in doubt, sit them out. The UK's grassroots guidelines say no sport for at least 24 hours, get checked by a healthcare professional or NHS 111 within 24 hours, follow a staged return, and no competition before day 21; if symptoms last beyond 28 days, stay out of sport and see a doctor. Pilates waits too: gentle breathing and mobility fit the early, light-activity stages; bodyweight strength work can start in the light aerobic exercise stage, which allows "low intensity, body weight resistance training"; and springs, weights and harder trunk work come later (our reading). Our concussion guide has the stages.
Stop playing: if in doubt, sit them out. Under the UK guidelines, there's no return that day, an assessment within 24 hours by a healthcare professional or NHS 111, and no competition before day 21; under Hockey Canada's protocol, players under 18 don't return to that game or practice. Contact NHS 111 straight away if they're being sick, feel dizzy or take medicine that thins the blood.
Stop playing: if in doubt, sit them out. No further sport that day, an assessment within 24 hours by a healthcare professional or NHS 111, and no competition before day 21 under England Hockey's policy. Contact NHS 111 straight away if they're being sick, feel dizzy or take medicine that thins the blood.
Neck pain, a fit, a worsening headache or repeated vomiting are red flags: call an ambulance. Don't remove the player's helmet or equipment unless you're trained to, don't move them, and don't leave them alone. Our stingers guide covers a burning, dead arm after a hit: the warning signs and the checks before playing again.
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Call 999 or go to A&E now if you have a femoral hernia (a small lump at the top of your thigh, in your groin) and very bad tummy pain, you feel sick or you're being sick, you cannot fart or poo, you have a high temperature or you feel hot, cold or shivery, or you've suddenly become confused. Do not drive to A&E. With any other hernia and pain in or around it, a bloated tummy, feeling or being sick, vomiting blood or vomit that looks like coffee grounds, constipation, a high temperature or feeling hot, cold or shivery, or sudden confusion, get help from NHS 111.
See a doctor or physiotherapist if:
A pop high on the inner thigh, then a large bruise, a dent or a gap you can feel, and weakness squeezing the legs together, can be a complete tear of the adductor longus tendon: get it checked within days, as our inner thigh pain guide says.
Get advice from NHS 111 now: you cannot move the knee or put any weight on it, or it is very painful, badly swollen or has changed shape.
You hurt your knee and cannot take 4 steps, or you are 55 or over and have injured it: get it checked the same day for a broken bone.
Get advice from NHS 111 now: the knee locks, gives way or clicks painfully. Painless clicking is normal.
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Call 999 or go to A&E: after a fall or injury, your shoulder looks out of place or has changed shape, you cannot move your arm, or your shoulder is painful, bruised or swollen. Do not drive yourself, and do not try to put it back in yourself.
Same day (GP or NHS 111): sudden weakness lifting the arm after an injury or fall. A rotator cuff tear caused by an injury needs urgent referral to a shoulder specialist. After a dislocation in anyone over 40, the rotator cuff should be checked: about 40% have a tear.
Your shoulder has partly or fully come out of joint, or you worry it might.
Go to A&E if you can't move your arm, or the shoulder looks out of place or has changed shape. For a suspected broken collarbone, go to A&E if the shoulder has changed shape or swollen very quickly, bone is through the skin, or you have difficulty breathing or chest pain.
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Press on the wound firmly with a clean, folded cloth. Call 999 or go to A&E (accident and emergency) if the bleeding won't stop, the blood spurts and is bright red, or there's a bad cut on the face.
Go to A&E or call 999 if an eye was hit at high speed, your sight has changed, or the eye is very painful. A broken tooth needs a dentist: keep any piece in milk or saliva. Call 999 or go to A&E for a nosebleed that won't stop or clear fluid from the nose.
Back pain that is worse arching back and has lasted more than a couple of weeks can be a stress fracture of the spine (spondylolysis): get it checked.
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Call 999 or go to A&E (accident and emergency) straight away for severe difficulty breathing (gasping, choking or not able to get words out), a chest that feels tight or heavy, pain that spreads to your arms, back, neck and jaw, lips or skin turning very pale, blue or grey, or sudden confusion. If you're more short of breath than usual, or your heart is racing, fluttering or skipping beats, contact NHS 111.
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You feel any pain or become unwell, as the NHS advises for its Pilates videos, and especially for chest pain or pressure, unusual breathlessness, dizziness or fainting. If you have a health problem, an injury or any symptoms, get advice from a healthcare professional, such as a GP, before you start.
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The NHS advises getting advice from a healthcare professional first if you have a health problem, an injury or symptoms, or have recently had a heart attack or an operation.
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No trial has tested core or Pilates training for groins in hockey. What has evidence is adductor strengthening (one NHL team, compared with its own earlier seasons) and, in football, the Copenhagen programme (41% fewer groin problems). Whether weak adductors predict strains is itself mixed.
Adductor flexibility didn't differ between NHL players who strained an adductor and those who didn't, and stretching didn't prevent sports injuries across 25 trials. Many players' hips have a cam shape, so forcing deep hip stretches can pinch.
No study shows either. Back pain is common in field hockey, but one study found it no more common in college players than in non-players.
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At recent Olympics and world events, 64.3% of women's moderate injuries were to the head, and the stick and ball cause most head, face and hand injuries near goal. That's a rules and equipment question for our field hockey guide, not a Pilates one.
Firm evidence that a weak core causes injuries is lacking; the programmes that cut injuries trained strength and balance, and stretching didn't help.
In footballers, both mat and reformer Pilates improved tests, the reformer slightly more on three. Use what you can get to.
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It can add what the crouch tends to take away: upper-back extension and rotation, the front of the hips, back endurance, adductor and side-hip strength, rotation both ways and one-leg balance, at low load on a lighter day. No trial has tested Pilates in ice or field hockey players or counted injuries after it, so treat it as a sensible extra beside your on-ice or on-pitch training and strength work.
Yes, the same ideas apply: both games are played bent forward, both strain the groin and hips, and both turn hard one way to shoot. Ice hockey adds body checking and the boards, field hockey the stick and ball near goal, and the warning signs differ a little for each.
It hasn't been tested. Adductor strengthening went with fewer strains in one NHL team compared with its own earlier seasons, and the Copenhagen adductor programme cut groin problems by 41% in footballers. Our class includes gentle adductor work, but the Copenhagen plank is the move with the evidence.
Goalkeepers have the most hip and groin problems (69% of elite goalkeepers in one season) and the most cam-shaped hips. Pilates hip work can help with control and strength if it stays out of deep bending with the thigh turned in, and a goalkeeper with pain in the hip crease needs a physiotherapist first.
Back-extension endurance and upper-back mobility are reasonable targets, and lower back problems are common in both games. But the one study that compared college field hockey players with non-players found back pain in 56% against 55%, so the crouch alone isn't to blame, and no study has tested Pilates for it.
Not directly. Resisted anti-rotation exercises made no difference to shot speed in a pilot study, and core training's effect on throwing and hitting speed across sports is small and uncertain; strength and power training and shooting practice do more.
It can be: the springs add resistance to leg, hip and trunk work. Count a hard reformer class as training, not rest, and keep its hip work out of deep bends if the hip crease pinches.
The hundred, dead bug and side plank for trunk endurance, the Pallof press to resist a turn, the spine twist and saw for rotation both ways, and the swan and swimming (kept small) for the back. Our 25-minute class adds the groin and hip work.
Once or twice a week on a lighter day or the day after a game (our suggestion). Before play, use the ice hockey warm-up or the Warming-up Hockey programme, not a Pilates class.
Only within your return stages: Hockey Canada asks for at least 24 hours at each step and medical clearance before contact, and England Hockey follows the UK guidelines, with no competition within 21 days. Gentle breathing and mobility come first; rolling and head-down moves wait until you're cleared.
Neither has been tested in hockey players; the only yoga study used hot yoga as heat training. Pilates leans towards trunk endurance and control, yoga towards range and relaxation.
A head injury, neck pain after hitting the boards, a lump in the groin, a pop high on the inner thigh, a knee that gives way or locks, a shoulder that looks out of place, a deep cut and an eye injury all need help. The warning signs on this page say how fast.
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.
