Pilates
“In 10 classes you’ll feel the difference, in 20 classes you’ll see the difference, and in 30 classes you’ll have a whole new body”
Joseph Pilates
I work with clients of all levels of fitness, ranging in age from 11 to 80+. Pilates can help to alleviate a multitude of injuries and chronic complaints, and particularly effective for treating back pain
Pilates is ideal for relieving back problems in people working at a desk, or those whose jobs that require heavy lifting or repetitive movements, or those who are on their feet all day, or working in strange positions like hairdressers, beauty and massage therapists.
I have clients that are looking for an exercise to look after their bodies as they are very physically active and have common issues associated with their sport; running, cycling, tennis, golf, equestrian, dancing, gymnastics, boxing and weight training, Pilates is the perfect exercise for focusing on your problem areas and strengthening the muscles and joints often overused or underused.
Pilates can be a person’s only form of exercise, helping you to gain strength and mobility to carry out everyday tasks without putting stress on your joints and the rest of your body.
“Change happens through movement and movement heals”
Joseph Pilates
Those who are already physically active and consider yourself fit will discover new and effective ways of exercising and toning your bodies. If you are used to the pumping rhythm of a high intensity fitness class or the ache in your muscles after lifting weights, you will be astonished by the gentleness of Pilates. The exercises are deceptively simple and so effective that you needn’t perform more than ten repetitions of each during a class. When your core is strong, it can help decrease back and hip pain. It reduces your risk of injury in movements such as lifting or bending down, whether performed in daily life or sports.
Those with back problems suffering in silence thinking you can live with the pain, or you have a cycle of continual appointments with a physiotherapist or chiropractor, or you may have been prescribed or advised to start Pilates following an injury. You will learn how to build up your weaker muscles while protecting the spine and relieving strain on injured areas. Pilates is self-help, taking back control of your body by increasing your mobility again, becoming flexible and stronger to support weak joints, your back and improving your posture, resulting in you returning back to the energetic and happy person you once were.
Those of you who are not confident to exercise, either from having a bad experience, or lacking in confidence, time, energy or motivation, or just don’t like exercise but may be suffering from poor health, possibly being over-weight or obese. You may be close to becoming type 2 diabetic and need to reverse this, have joint pains due to being over-weight, whatever the problems, Pilates could be your hero, you will burn an average of 175 calories in a 50-minute beginner class, and all the Pilates benefits will help you to feel confident and ready to take on new activity challenges such as your first 5k walk or run.
Those of you between the age of 35 to 55, perimenopausal, menopausal or post-menopausal, suffering with the unwanted symptoms of the menopause, night sweats, poor sleep, hot flushes, low mood, anxiety, depression, memory and concentration issues, joint pain and stiffness, headaches and palpitations. This is causing you to not be so productive and successful at work, in your interests or hobbies, you may be feeling irritable with family and friends and not feeling confident to be intimate with your partner. The number one self-help you can do to take back control is exercise, Pilates will teach you about your body. Taking time to love yourself and alleviate the symptoms.
Those with Arthritis will know this is an inflammatory condition of the joints which can affect the quality of life, the same with Fibromyalgia, Pilates helps to get the blood circulating through the body, this promotes less inflammation in the joints. As arthritis can lead to joints becoming weakened as well, Pilates can also help to strengthen those joints to stay mobile in your daily life. Pilates is your self-help, taking back control of your body by increasing your mobility again, becoming more flexible and stronger to support weak joints, your back and improving your posture, and you’re being back to the happy person that you were.
Those of you starting out in life, Pilates will teach you how your body works and having great posture makes you stand taller, look and feel great. If you want to follow in the footsteps of your sporting hero and improve your sporting performance read the “Physically active and fit” section. In your senior years you will know that keeping active in important. As you get older you can lose some of your balance and coordination. Pilates increases strength and flexibility, which positively affects balance. In a Pilates session you work within your body’s capabilities and progress when you feel ready to do so. Feeling fitter, healthier and happier.
Pilates requires total concentration and blocks out all other thoughts. As you breathe to enhance the effectiveness of the movements and focus on the feelings in your muscles, you will learn how your body works and what you need to do to keep yourself healthy physically both and mentally. Pilates helps you to make time for yourself.
Pilates movements start from your core, the centre of your body. Every Pilates exercise is controlled by the contraction of the deep abdominal muscles, these include your transversus abdominis and the pelvic floor muscles. In Pilates. you will strengthen these muscles. Within weeks of starting you will notice that your stomach is flatter.
Pilates movements should be executed with complete control, focusing on quality rather than quantity. Controlling the movements requires concentration while you are also focusing on good technique and body awareness. This lessens the risk of injury and assists in balancing weaker parts of the body by strengthening them.
Pilates will teach you lateral thoracic breathing, this is the way we breathe in Pilates and is very important. When doing Pilates exercises we engage the deep abdominals, making it important to focus the breathing into the rib areas, and exercises are coordinated with the breathing
Pilates teaches you correct neutral alignment, perfectly aligning your body before starting each exercise you can then focus on individual muscle groups and work them without putting a strain on other areas. Mastering the techniques within Pilates is the key to the quality execution of the movements
The fluidity of motion is something that really sets Pilates apart from other forms of exercise. There is no static, jerky, or fragmented movements. Seamless transitions thread the exercises together so that your body is constantly in motion and your muscles are constantly working, even in between the exercises.
Please read the exercise video disclaimer (more tab) before attempting this exercise alone
4-point Swimming is an exercise for strength of the core, lumbar spine and upper back and to improve co-ordination
Mobility is warming up the major joints and muscles to be used during a Pilates class.
The Roll Up is an exercise to articulate through the spine and strengthen the abdominals, keep your shoulders stabilised.
Monday
(6:00 pm)
Online
You’ll feel energised following this beginners’ 50-minute full-body workout. We’ll start with a warm-up followed by exercises working through each of the layers so that you can listen to your body and progress each exercise when you feel ready to do so, finishing with stretches
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Tuesday
(12:00 pm)
Tapton Park Innovation Centre
You’ll feel energised following this beginners’ 50-minute full-body workout. We’ll start with a warm-up followed by exercises working through each of the layers so that you can listen to your body and progress each exercise when you feel ready to do so, and finishing with stretches. Ask questions along the way to gain confidence and accomplishment
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Tuesday
(6:00 pm)
Whitwell Community Centre
Start your evening with this mixed ability 50-minute full-body workout, starting with an 8-minute warm-up to relax you after a busy day, followed by exercises working your core, glutes, mobility of the spine and upper body, followed by stretches to complete your Tuesday Class
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