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Class Timetable


class timetable

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Class Timetable


class timetable

Class Timetable

16 Pilates Classes each week, covering daytimes and evenings.

 

Monday Mornings

11.00 - 12.00pm
12.15 - 1.15pm

Monday Evenings

5.30 -6.30PM

Tuesday Evenings

Wednesday Mornings

9.30 - 10.30AM
11.00 - 12.00PM

Wednesday Evenings

5.15 - 6.16pm                                               6.30 - 7.30PM
7.45 - 8.45PM

pilates 4 posture                                  PILATES 4 POSTURE 
PILATES 4 POSTURE (INTERMEDIATE)

Thursday Mornings

10.30 - 11.00AM

PILATES 4 POSTURE

Thursday Evenings

5.00 - 6.00pm                                             6.15 - 7.15PM
7.30 - 8.30PM

pilates 4 posture                                  PILATES 4 POSTURE 
PILATES 4 POSTURE

Friday Mornings

9.30 - 10.30AM
11.00 - 12.00PM

 
 
  • A Health Questionnaire needs to be submitted to join a class or the waiting list
  • A 1:1 Pilates Lesson is needed if you are new to Pilates
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1:1 clinical Pilates


1:1 clinical Pilates


1:1 Clinical Pilates (or Physio Pilates)...

 

1:1 Clinical Pilates starts with a full Physiotherapist assessment. This includes a full history, then looking at your posture/ joints/dysfunctions to find out what you and your body needs so we can work on exercises that are tailored to your needs.

In particular we are looking at:

  • Overall Posture
  • Joint movement ranges and Restrictions
  • ‘Core’ Strength
  • Strength and Flexibility of muscle groups
  • Patterns of Movement/ How you use your muscles
  • Muscle Imbalances (Over use of some muscle and under use of others)

Sometimes other Physiotherapy techniques are used in a Clinical Pilates 1:1 appointment, such as joint mobilisations
You will also be given a little ‘Pilates homework’, as our aims are to get you progressing and feeling better!  

It’s a team work approach that empowers you to take charge of your body.

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Pilates Classes


Pilates Classes


Clinical Pilates Classes

Clinical Pilates Classes use the modified exercises into a class setting.  

 

Classes are bookable by as a course and are limited to 8 places.

If you are new to Pilates and are joining a class that isn’t a complete beginner class, then you will need to attend a 1:1 appointment first.

Everybody attending a class is required to fill out a health questionnaire. 

This system of modified Pilates was designed by the Physiotherapists at the renowned APPI (The Australian Physiotherapy and Pilates Institute) in London, and is based on scientific research.

 

 
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Pilates 4 Posture


Pilates 4 Posture


PILATES 4 POSTURE

Monday lunchtimes - 12.15pm

Monday evenings - 5.30pm

Tuesday evenings - 6.30pm & 7.45pm

Wednesday evenings - 5.15pm, 6.30pm & 7.45pm

Thursday mornings - 10.30am

Thursday evenings - 5.00, 6.15pm & 7.30pm

 

Physio-led Pilates classes, with the aims of re-balancing your body posture after a long day, easing out aches and re-connecting with your core. Perfect for sedentary workers, busy parents, commuters, and anyone looking to improve their posture. 

As a Physiotherapist with over 17 years’ experience I realised I was often seeing the same muscle imbalances time after time… Different patients, but in the same postures as each other all day and so needing the same exercises. Often (sport) injuries are contributed to by the muscle imbalances we gain from our 9-5 routines… Pilates can help!

Focusing on:

  • Improving your posture - taking you out of the chair shape
  • Strengthening under-used muscles and stretching tight ones of common muscle imbalances
  • Strengthening your core abdominal muscles
  • Mobilising your spine
  • Releasing trigger point of tension in muscles
  • Teaching you exercises to take into your busy day
  • Tone and strengthen your body 
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Platinum Pilates


Platinum Pilates


PLATINUM PILATES

Monday mornings - 11am

Wednesday mornings - 11.00am

Friday mornings - 9.30am & 11.00am

 

A friendly beginners Level Physio-led Pilates class dedicated to the needs of the over 50s. Combining Pilates exercise, postural advice and Physiotherapy exercises.

Targeting:

  • Low Back Pain
  • Stiff Spinal movements
  • Neck and Shoulder aches
  • Poor Posture
  • Osteoporosis Prevention - Includes weight bearing exercises for Osteopenia and mild osteoporosis (class is not suitable for more advanced osteoporosis - please contact to discuss)
  • Weakness in your core abdominal muscles
  • Poor balance
  • Reduced muscle tone  

If you are under 50, then you are very welcome to attend too!

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Mummy does Pilates


Mummy does Pilates


MUMMY DOES PILATES

Wednesdays mornings - 9.30 - 10.30am
(Term Time)

 

Often our postnatal bodies may be left with a few physical challenges from pregnancy and birth (that can still be there years later….) 

Clinical Pilates can help these issues:

  • Improve your posture
  • Tone to your abdominal muscles
  • Strengthens the pelvic floor (can help with incontinence)
  • Helps bring awareness of your posture and its changes
  • Help reduce tension around the neck, shoulders & upper back
  • Maintain & improve flexibility, strength and fitness
  • Re-connect with your body through mindful movement
  • Relax your mind... includes relaxation cues, to keep you on your Pilates cloud a little longer

When can I start Postnatal Physio-led Pilates?

It is safe to join ‘mummy does pilates’ as soon as you’ve had the all clear from your final postnatal (6 week) check with your GP.  However you can work on gentle pelvic floor muscle holds, static core holds (deep abdominal muscle) and walking pretty much straight away.

This doesn’t mean though, that at 6 weeks you should join the class, or that it’s late if you choose to wait until 8, 18 or 108 weeks after giving birth! We are all ready at different times (physical, mentally, emotionally, socially) to start thinking about our body & posture again, and possibly coming along to a Pilates class…. ‘Mummy does Pilates’ is a relaxed, guilt free zone!  

Often our postnatal bodies may be left with a few physical challenges from pregnancy and birth (that can still be there years later….) Clinical Pilates can help these issues. 

Any questions, please do ask. 1:1 Pilates is available if you prefer – as a one off assessment before starting a class or on an on-going basis.

Please note:

This is a mum & mums to be class, not a mum and baby class.

We feel it is very important to find some quality you time!

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Pilates Workshops


Pilates Workshops


Workshops

Periodically throughout the year, we will be hosting numerous Workshops and these will be either Pilates or Physiotherapy led Workshops.

 

Below is a timetable of our upcoming workshops:

 

 

We are also hoping to add more workshops, so please come back a check soon.

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Pilates - What is it?


Pilates - What is it?


Pilates - What is it?

Pilates is a mind-body exercise approach that was devised by the late Joseph Pilates.

 

It is centred on using your ‘core’ abdominal muscles and the correct postural alignment of your body.  Specific exercises are then practised to strengthen, mobilise and stretch specific parts of your body – giving you a better posture, a stronger more flexible body, and a longer/ leaner muscle shape.  
The movements are timed with your breathing – this makes the ‘core’ work more efficiently and also helps you concentrate purely on the Pilates, so has the welcomed side effect of leaving you in a lovely relaxed state… sounds addictive, and it is!

The exercises themselves help you to achieve a more aligned posture which allows the muscles to work more efficiently, reducing the stress on your joints.  It also helps reduce muscle imbalances – the term us Physios give when one group of muscles is over-working (and sometimes tight) and another group of muscles is under-working and weak.  
Often our modern day lifestyles and postures can lead to these imbalances which can then contribute to pains and problems in our bodies - Think how you feel after a day sitting at your computer, or maybe bending forwards looking after a baby… Do you feel achy in your low back, tight in the muscles either side of your neck, and feel that your shoulders are sloping forwards? Pilates can help. 


What is Physio Pilates?

Pilates is a low-impact form of exercise that is suitable for people of all ages and fitness levels.  However some of the traditional exercises (taught by Joseph Pilates himself) can be too challenging for individuals who have back, neck or joint pains, who haven’t exercised in a while, or who are pregnant or post natal. 

Physio-Pilates (or Clinical Pilates) therefore modifies these traditional exercises, using them as tools to target particular muscles or restrictions in the body and breaking them down into clearly defined levels that are suitable for rehabilitation. Once you have mastered level one correctly you can progress up the levels…. They do get quite challenging, so don’t worry about it being too easy!  

This system of modified Pilates was designed by the Physiotherapists at the renowned APPI (The Australian Physiotherapy and Pilates Institute) in London, and is based on scientific research.

All of our teachers are fully certified Pilates Instructors, trained by the London based APPI.  

As a collective team we have completed the following Pilates courses:

  • Matwork -  Foundation and level 1 & 2
  • Class Instructor
  • Modified Pilates and the Theraband
  • Modified Pilates and the Exercise Ball 
  • Pilates for Runners
  • Pilates for Rowers
  • Reformer Pilates
  • Standing Pilates
  • Ante and Post Natal Pilates

What are the Benefits?

  • Flexibility
  • Core strength
  • Muscle tone and Body Shape
  • Alignment and Posture
  • Reduction in Back pain
  • Joint Mobility
  • Pelvic Floor Strength
  • Stress Relief
  • Injury Prevention

Pilates can also help to support weight loss, improve your self-confidence and aid general relaxation.

The benefits are endless!

 

Who was Joseph Pilates?


Joseph Pilates?

Who was Joseph Pilates?


Joseph Pilates?

Who was Joseph Pilates?

 

Joseph Humbertus Pilates was born in 1883 to a Gymnast Father and a Naturopath Mother. Joseph was a sickly child, and determined to become physically healthy he dedicated his time to studying gymnastics, yoga, meditation, and circus performing.

He moved to England in 1912, working as a self-defence instructor at Scotland Yard, as well as a circus performer and professional boxer. 

Joseph Pilates

However at the outbreak of world war 1, he was interned on the Isle of Man due to his Nationality. He used this opportunity and went on to develop his own system of exercise from his study of movement, which he called ‘contrology’. Based on good posture, core strength, flexibility, breathing and co-ordination, he used it to rehabilitate his fellow inmates – improving their health and well-being. 

The system was later adapted by dancers, and was re-named Pilates. It has grown in popularity ever since and is practised worldwide.

 

History of Pilates by:

http://taubepilates.com/bookings/about/pilates-history/

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The Principles of Pilates


The Principles of Pilates


The Principles of Pilates

Centering
The control of Pilates exercises comes from the centre of your body – the ‘core’ or ‘cylinder of support’. This is the area between your diaphragm, your pelvic floor, your deepest abdominal muscles and your deepest spinal muscles. Pilates termed it ‘the powerhouse’.  We’ll continually cue you to bring your focus to your centre during Pilates exercises.

Concentration
Pilates is a mind-body exercise.  By focusing your concentration on each movement (and trying not to let your mind wander), this mind-body connection is reinforced, and you’re able to achieve more from each exercise. This also helps with aiding body awareness and relaxation. 
  
Control
Each movement is performed with complete muscular control, making the method very safe. Only exercise levels that you are able to do with complete control are advised.  It is all too easy to see your fellow class participant moving onto the next level of an exercise when your body isn't quite ready for it yet, so try not to compete and leave your ego outside the studio ; )

Precision
It is important to focus on precision and quality of movement rather than crunching out the repetitions of an exercise.  Less is really more.  If during any exercise you feel you can’t control the precision of the movement – stop and rest – continuing is likely to overwork muscles that are already overworking! 

Lateral Breathing
Pilates advised his students to imagine their lungs as a set of bellows. As you breathe in deeply, imagine the bellows opening, so the air comes down into the bottom of your lungs and the ribs move out sideways… hence the term lateral breathing.  This diaphragmatic breathing increases the oxygen circulation in your blood and muscles. awakens cells and muscles. Breathing is timed with the movements, and both inspiration and expiration are active.

Alignment
Awareness of where your body parts are (i.e. What posture you’re in) is the key to good alignment. Gradually your bodily awareness will improve, and so will your posture.  At the start of each class we will cue head, neck, pelvis shoulders and legs placements… It soon becomes automatic.

Flow
Think of how a ballet dancer moves.  Their movements seem gentle and flowing with fluidity.  As our breath is continuous, so are our Pilates movements (but don’t worry, I will let you rest).

 

FAQs


frequently asked questions

FAQs


frequently asked questions

Frequently Asked Questions

Can anyone join a class?

Pilates is suitable for most people, and can help hugely with many issues you'd need to see a Physio for (hence why I trained to teach Pilates!). However you do need to be able to exercise safely in a group environment, and be able to get up and down from the floor by yourself.
Please submit a health questionnaire before your 1st class. If you have any health issues I would prefer that we have a chat/ email about them first. 

What do I need to bring to class?

We provide all the equipment you will need, but some people like to bring their own mat.
A bottle of water and a sense of humor are essential. We try to teach so you feel good about yourself and your generally more relaxed than when you came into class.

Can I come along as a drop in?

I'm afraid not.
Classes are run in blocks, to allow for progression within the course.

Can I get a refund on a course I have paid for?

Refunds are only available on course that start date is >7 days away.
Unfortunately no refunds can be given if the course has less than a week to start, or that has already started.

What happens if I can't make a class?

We do always appreciate it if you can let us know if you can't make a class, so we aren't waiting for you at the start of the class.

Do I get a credit or refund if I miss a class?

No class credits or refunds are given if you miss a class, as your mat is still empty.

If we have space in a different class elsewhere during that week, we will try to offer you that space.

What if I haven't done Pilates before?

Please call me for a chat. In most cases a 1:1 session is advised so I can teach you your Pilates foundations. 

How many people are in a class?

Class places are limited to 8 people per class

 

Diastasis Recti


Diastasis Recti


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So what is Diastasis Recti?

Diastasis Recti occurs when the main abdominal ‘6 Pack’ (the Rectus Abdominis) separates down the middle due to the over- stretching of the line of connective tissue (the linea alba) that joins the 2 sides of the muscle together.

It often occurs in Pregnancy, although not exclusively. During Pregnancy the rectus abdominis muscle stretches greatly, up to 50cm!  This can give a ‘stretch weakness’, which together with an increase in the intra-abdominal pressure (ie. the weight of baby, womb etc) can cause the muscle to divide as the diagram below shows

Sometimes it’s just a small separation, that you may not even realise you have whilst you’re still expecting (or even afterwards). Other times it’s a wider or longer division, in which case a hernia (bulge) can sometimes be felt or seen.   

Either way, you are not alone, as it pretty common, occurring in between 30 – 66% of ALL Pregnancies (Boissonnault & Blaschak 1998). You are also more at risk if it’s not your 1st baby (and your core was already weakened),  if you had a large baby, have a small pelvisor if you did exercises that over-strained the rectus abdominis during pregnancy.

 

The good news is...

Many separations will naturally close during the first few weeks after having baby. Many others need a little help with protecting against further strain and correctly re-training your abdominals (see the advice below).

If all that fails your GP can refer you on for a surgical repair. This is not rushed into however, as you’ll usually need to have completed your family before a doctor will consider it, and you’ll still need to re-train your abdominals after surgery.

 

So how can I check if I have it?

If you’re reading this after you’ve recently had your baby, and you think you may have a diastasis recti,  then I strongly recommend you ask your midwife or GP to check (or a Physiotherapist such as myself who treats Pregnant and Postnatal Mums).

Remember that this isn’t a vanity issue (well, maybe partly – but that’s FINE too!) - having separated abdominal muscles can contribute to low back pain and prolapses, as well as lowering self esteem.

 

So what does it look like?

It may be that several weeks or months after giving birth you still have the same post baby tummy (and possibly have been asked when you’re due!!). A ‘Mummy Tummy’ of sorts is pretty normal despite what the media would have us believe!...In the early days we're often not that bothered about ‘getting back in our jeans’…. looking after our new bundle of joy is the priority.  It’s also normal to still have more fat than before lying on top of your tummy muscles (it's part of pregnancy, then the hormone Cortisol has a lot to answer for here, but I’ll save that story for another day...).

However if you’ve been increasingly more active, have lost a bit of weight, been doing some exercise, and weeks, months or even years later your tummy isn’t budging… (or maybe it even seems like it’s bulging out a bit more),  then it’s worth checking for an abdominal separation.

 

The Checking Technique:

  1. Lie down on your back with your knees bent up, and feet flat on the floor
  2. Place 3 fingers into your belly button (as if you’re going to reach down into your tummy)
  3. Place your other hand behind your head
  4. Lift your head and shoulders off the floor (into a low sit up position) and feel with your fingers the width of the gap (you’ll be able to feel the sides of the muscles with your fingers)
  5. Repeat this above and below your belly button so you can assess the WIDTH and the LENGTH of the separation.

The naval (belly button) is a weak spot in the abdominal wall and is often where the ‘gap’ is felt.

 
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So if I have it, what can I do about it?

LOTS! 
So don't just accept it.... You've just grown and birthed a baby.... you deserve to get stronger again!

Starting with what NOT to do - There are certain exercises to avoid - Any exercise that causes your abdominals to bulge out or ‘dome’ (always aim to draw the belly button inwards). These exercises (such as a full plank or raising both feet off the ground) increase the intra-abdominal pressure, so can make your diastasis worse. Prolonged stretches of the abdominals (ie. Upward dog or lying backwards over a gym ball) probably won’t be helpful.

Exercises that use the ‘sit-up’ or ‘crunches’ position – ie. raising your head and shoulders off the floor…
This does include SOME Pilates exercises, so it is vital that your Pilates teacher is aware of your Diastasis Rectiand modifies your exercises accordingly so they help you not hinder...

Heavy lifting - this includes baby in their car seat (they are heavy!) so if possible get someone to lift baby’s car seat for you, or plan ahead and ask your partner/a friend to put the seat in the car before you’re going to need it.
When lifting has to be done (baby from crib, washing etc ) bend your knees into a squat and hold in your deep core and pelvic floor first (see point 3) – We’re aiming to reduce the abdominal bulge.

Getting up out of bed – As above - hold in your deep core (see point 3) , roll onto your side and use your arms to assist you. Don't just use momentum to swing yourself up.

Wear a Support - This is never a popular one, (you probably won't feel your most attractive in it) but if your diastasis is over 3 fingers wide, it will help in preventing further strain on the connective tissue running down the middle of the abdominals, as well as encouraging your core to engagement and helping support your back.

A hospital Physio may give you a length of wide tubigrip to wear in the same way as a bump band, or you can buy them from on-line sites.

Watch your posture -

  • Standing correctly can help your deep core muscles hugely!
  • So practice standing (and sitting with your pelvic in neutral
  • Imagine your pelvis is a bowl full of water and you don’t want to spill any
  • Keep your weight through your heels.
  • Use your deep core and pelvic floor lift in everything you do!

Start re-training your deepest abdominals and Pelvic Floor - ALWAYSstart by working on the deepest layer of abdominals first, our ‘Transverse Abdominis muscle’ (TvA). This muscle wraps around our middle like a natural corset, and is the foundation of ‘core stability’. It works in harmony with your pelvic floor, and together with tiny muscles in your back and your diaphragm this forms our central ‘Cylinder of Support’ .  

However our TvA is s a subtle little fella, and requires some concentration to begin with.   In modified Pilates we always begin (and continue) with working our deep core/our TvA muscle, together with our pelvic floor.
Imagine your knicker elastic has just tightened up(holding in the area below your belly button without tilting your pelvis), and at the same time you’re stopping yourself from passing urine by lifting up your undercarriage!

Until the distance of your abdominal separation is less than 2 fingers breadth avoid working your ‘sit-up muscle’ (rectus abdominis), although you can add working your next 2 layers of abdominalmuscles (your internal and external obliques/ your waist muscles)  as long as you don’t bulge your tummy – we’re aiming for a FLAT tum when we exercise (think holding your belly button into your spine).  Foot slides on all hands and knees is a good exercise, as is a bent knee fall out when lying on your back with knees bent up (feet flat on floor).

You also want to exercise your whole body, not just focus on closing the separation.

Think Strength and function rather than skinny!

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Join a Post-natal Pilates Class - As a Physiotherapist who’s had 2 children, Claire Yuill set up ‘Mummy does Pilates' as part of her Physiotherapy & Pilates practice ‘Sussex Physio Pilates’ in Worthing, West Sussex.  Her aim was to run Pregnancy and Postnatal classes for local Mums to come and exercise safely together  (while getting some time for themselves too).

We cover all of the above – learning to hold our bodies in a neutral posture and to work our cores from the inside out as we work the WHOLE body.

Currently we runa Wednesday Morning ‘Mummy does Pilates’ class,

The golden rule before you start any class is to make sure the instructor knows you have a separation of your abdominal muscles and that the exercises are appropriately modified(ie. No head and shoulder lift, and no double leg lift).

Need some advice, or would like to book either a Physiotherapy appointment or 1:1 Pilates Session, then contact us now...