HOW DOES PILATES HELP ACHES AND PAINS?
Doctors, Physios, Chiropractors and Osteopaths all refer people to pilates classes. There are scientific studies showing how pilates relieves pain and stiffness. It's also proven to increase muscle strength, improve flexibility and increase stamina. It's a great all over body workout, whether undertaken in a chair or on the mat. One of the benefits of Pilates is that it does not focus on just one area of your body, but helps to ensure that all of your body is balanced and moving well, meaning that you can meet the demands of daily life and any work or hobbies you have. You will see changes in your posture, balance and your wellbeing and not just the area of the body that was causing you pain.
IS PILATES RECOMMENDED FOR PEOPLE WITH CHRONIC PAIN?
Absolutely. It's frequently used to treat prolonged pain and it's perfect as it is a low impact exercise programme that can be suited to your own needs. The variation of exercises keeps it interesting and enjoyable. As always, there's a big focus on core strength so we offload other joints and important structures ultimately leading to a reduction in pain. Pilates also works by helping the brain to concentrate on using the body as a whole and stops the brain from focusing on painful areas.
AM I TOO OLD TO START?
Nope, never too old. My oldest client in Oxfordshire was 89 and still living independently at home. In fact, aging is a great reason to start pilates. Retaining muscle tone and halting age-related muscle loss requires regular exercise. It's the perfect reason to get moving with Pilates. Pilates teaches control and stability which can help older adults gain more confidence and control of their body. This improves balance and strength. Some wonderful praise I've received in my Seated Classes includes;
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'Now I don't need to wait for my husband to get up to help me get dressed, I can do my own bra up'
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'I feel so much better walking round the garden now, I'm able to walk over the cobbles and not worry'
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'I now don't need a Carer to come in and wash my hair as I can get my arms up and round the back'
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'My tummy has got smaller! I think this is down to seeing you twice a week!'
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'Whilst knitting is still taking longer than it used to, I can now do it with less pain. What a difference. My husband now wants to come to see if you can help his golf swing!'
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'Thank you for teaching us how to get up off the floor. Whilst I'm still nervous of a fall, I've really thought about what I would do & I have had a go at a few of the things you have suggested.'
WHAT'S THE BENEFIT OF A PRIVATE SESSION?
Private pilates sessions give you the opportunity to really gain from a personalised programme. Perhaps you have a special occasion coming up or you feel ready to focus in on a specific problem, private sessions can help you achieve this goal with the benefit of bespoke plans and homework. I have a home studio with lots of props we can use to work on your individual needs.
Some people choose a private session as they prefer to workout alone. Or perhaps the class times just don't fit in with your schedule.
A private 1#1 with me is a treat and other people just find that this is their preferred way to workout. If you are used to having a Personal Trainer, this could just be an extension of your existing exercise programme.
Sometimes people come to me for a few 1:1 sessions before they join the Group Class programme. This gives them the opportunity to check they are in the right level class for them and they can familiarise themselves with the moves.
I'M FEELING A BIT NERVOUS ABOUT STARTING A NEW CLASS! HELP!
Don't worry. It's totally normal and I think every client has a few butterflies the first time they walk in. Please remember that we are all there for the same reason. If it helps, we can chat on the phone first or I can meet you at the door. Everyone's in the same boat when we start out. I ensure that I use words that are familiar to everyone and I'm constantly checking round the room. If I see you need some help, I'll be discrete and offer some suggestions or just give you a smile.
Sometimes, you might just feel like watching a particular move - that's absolutely fine. This is your class. I adapt all the exercises so you will always being doing things that are within your capability. Class sizes are small so you have attention from me and it's a supportive atmosphere that is non-competitive. Looking round the room, I can assure you that everyone's focused on themselves and me, people aren't looking round, they are just focussed on their own goals.
Everyone progresses at their own pace in pilates. Personal improvement is what we are all there for and there's no pressure to keep up with others in the room.
WHAT DO I NEED TO BRING TO CLASS
I provide all the equipment you need. I have a mat for everyone and I provide little cushions and blocks for class. I then bring in different props to keep the class interesting and varied. This ranges from squashy balls, spikey balls, magic circle balls and resistance bands.
I would recommend bringing along a bottle of water and sometimes people bring along a little towel if they know they are prone to get warm.
You can simply turn up, do your pilates and leave!
Many people though do decide to bring their own mat to class - they prefer a softer mat or perhaps like to practice at home as well. It's entirely up to you!
WHY DO YOU ONLY OFFER TERMLY BOOKING?
To get results, you need to come to class and my clients have always paid termly. They have found this a great way to have commitment to the sessions which is the best way to get effective results. You then get to know the exercises and grow confident and I get to know you and I can see when you are moving well and can easily find modifications or progressions for you. It also allows a lovely bond to form in the group which is a nice benefit of a local group class. Forming a habit is a big part of your progression. Consistency is key to seeing improvement in strength, flexibility, and overall fitness.
Term-based classes are typically structured with a progressive curriculum. You benefit from a systematic approach that builds on previous sessions, allowing for a more comprehensive and effective learning experience. Pilates is most effective when practiced consistently over time. Paying by term encourages you to view your class as part of your long-term health and fitness journey.
Paying termly guarantees your space on the mat as well as I only take small classes.
WHAT'S BODY CONTROL PILATES?
I have qualified with Body Control Pilates, which is recognised as a world-leading education provider for Pilates teaching.
Body Control Pilates is remarkably effective – and medically-approved. Central to the Method is ‘awareness of your own body’ and each and every exercise is built around its eight basic principles:
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Relaxation
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Concentration
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Co-ordination
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Centring
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Alignment
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Breathing
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Stamina
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Flowing Movements
By working on the deep architectural structure of the body, ‘core stability’ is achieved, and then maintained, through increasingly complex movement sequences. Specific problem areas can be targeted by an exercise, but always in relation to the rest of one’s body.
Your body awareness is heightened by bringing together mind and body – Body Control Pilates literally teaches you to be in control of your body, allowing you to handle stress more effectively and achieve relaxation more easily.
The Body Control Pilates Method can work for everyone, regardless of fitness level! Matwork exercises need no special equipment and are particularly safe for those with back problems (and don’t forget that 95% of the UK population has, or has had, backache).
Its consistent success rate in solving such problems has brought it to the attention of doctors, osteopaths, chiropractors, physiotherapists and homoeopathic doctors.
HOW WILL I FEEL AFTER A SESSION?
Pilates is low impact. During the class itself you might find a certain exercise tricky, whether it’s the balance element or you feeling the muscles working super hard. This might mean that the next day you feel a bit sore as we have worked your body in ways it might not recognise. This is good and it’s what you signed up for, to challenge yourself and to work towards results. Concentration is key too so you might feel mentally exhausted. Physically, you will feel stretched out and mobilised. With time, you will feel your body getting stronger and you will be more aware of your posture and you will see the difference with your eyes and you will feel amazing.
CAN I DO PILATES?
Everyone fills out a special form to tell me all about their medical history and any injuries or pre-existing conditions they might have. This is to make sure I can safely work with you and for insurance purposes. It also allows me to look into anything I need to so I can be fully prepared. Some people might need their GP or specialist to sign them off before they start but we will talk about that when you make contact. So yes, you can more than likely do pilates.
WHAT'S THE DIFFERENCE BETWEEN PILATES AND YOGA?
There are some differences as well as similarities. Both are low impact, body weight resistance workouts. Yoga has a lot of focus on flexibility where you stretch and hold a pose. In pilates, we focus on strengthening the muscle around a joint and creating a stable foundation for movement. there are many different kinds of yoga and Pilates classes—you may be able to find a yoga class that's more athletic and less focused on mindfulness and a Pilates class that has more of a Zen vibe. Pilates might be better if you have limited flexibility as the range of motion in exercises requires less flexibility. It can also suit people recovering from injury, those wanting to improve their posture and core strength. Body Control Pilates, like my classes, have a focus on core stability and creating functional movement patterns to set you up for a strong and happy life.
I'VE NEVER DONE PILATES, HOW CAN I GET THE MOST OUT OF THE CLASS?
Firstly, find a class that works for you! It needs to be in a convenient location, with a great teacher (!) and at a time that fits in to your day. You will get the most out of the class if you participate mentally and physically as you really do need to concentrate in the class.
Also, don’t just try it once. Be consistent and make it your reward from a busy life, whether that’s past or present. Your mind and body will thank you.
HOW LONG WILL IT TAKE TO SEE A DIFFERENCE?
Great question!
Joseph Pilates said it best:
"In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you'll have a whole new body."
However, we are all different and your progress will depend on several factors such as your current fitness level, any existing injuries, other activities you participate in as well as diet. Typically, you will improve your body awareness, learn to activate muscles that have been inactive and improve your postural awareness in your first few sessions. By 10 to 15 sessions most clients feel significant positive changes in their bodies.
WHAT DO YOU WEAR IN A PILATES CLASS?
Wear something that’s above all comfortable to move in. It’s better if it’s not too baggy as I can then see how your body is flowing and I can gauge alignment accurately. However, it’s more important that you feel ok in class so wear what you feel good in. Some people wear leggings, others tracksuit trousers with a tshirt or vest top with long or short sleeves. You just need to be able to move freely so as long as the fabric isn’t restrictive, give it a go! Please wear sticky socks or if you prefer, go barefoot. It’s a good idea to bring a cold drink too.
WHAT'S THE PINK RIBBON PROGAMME?
This is a rehabilitation type of pilates aimed at men and women who have had breast cancer surgery. We work through exercises to strengthen the chest, shoulder and back. This helps the client to regain and improve their range of movement and strength to the areas most affected by surgery, treatment and reconstruction. Pink Ribbon is a proven rehabilitation course and I'm priviledged to offer this to clients.