Physiotherapist-led Pilates now on Zoom!

 

Post Natal Pilates Fridays 10-11AM ZOOM

Feb
26
Mar
05
Mar
12
Mar
19
Mar
26
Apr
02
Book!
[6 classes = €60]

Beginners Thursdays 8-9PM ZOOM

Feb
25
Mar
04
Mar
11
Mar
18
Mar
25
Apr
01
Book!
[6 classes = €60]

Intermediate Tuesdays 8-9PM ZOOM

Feb
23
Mar
02
Mar
9
Mar
16
Mar
23
Mar
30
Book!
[6 classes = €60]

Beginners Wednesdays 7PM-8PM NS Scoil Chuimin & Catriona (Oughterard Primary School)

Aug
28
Sept
04
Sept
11
Sept
18
Sept
25
Oct
02
Book!
[6 classes = €60]

Intermediate Wednesdays 8PM-9PM NS Scoil Chuimin & Catriona (Oughterard Primary School)

Aug
28
Sept
04
Sept
11
Sept
18
Sept
25
Oct
02
Book!
[6 classes = €60]

Opti-BUMP Pregnancy Fitness Mondays 7PM-8PM *Please Read First* Bushypark National School

Sept
16
Sept
23
Sept
30
Oct
07
Oct
14
Oct
21
Book!
[6 classes = €90]

Pilates is a low-impact form of exercise developed by Joseph Pilates in the early 20th Century. Son of a German gymnast, Pilates spent his lifetime, as a gymnast, body-builder, circus performer,  P.O.W (in England during World War I), and later a professional trainer, working out a system that he called ‘Contrology’.  Eventually it was named after its creator. Pilates is a whole-body workout that focuses on developing core strength, while improving posture, flexibility, muscle imbalances and coordination. All the classes are performed on a comfortable mat, which is provided for you.

Pilates is suitable for anyone looking to increase their general fitness, prevent/recover from injury, or improve strength and flexibility. The brief Screening Form completed as part of booking a course allows exercises to be tailored to different abilities and requirements. Physio-led Pilates offers something to people of all ages and levels of fitness. For example, office-workers who may spend long periods of time sitting, should find it enables better flexibility, reduced stiffness and increased strength. For already fit sportspeople/athletes it can improve core control, strength and coordination, and aid performance in many events while minimising some types of injury.

Small class sizes are guaranteed. Having a maximum of 12 participants per class allows for closer supervision to every participant. A physiotherapy background allows you to exercise in confidence while benefiting from a wealth of knowledge regarding anatomy, posture, rehabilitation and injury prevention. Part of registration includes a brief Screening Form, which ensures  individual needs are considered in each class.

The Classes

How it works:  Classes are now on Zoom. Exercise in the comfort and safety of your own home while still under the supervision of a Chartered Physiotherapist. Class numbers are small to ensure personalised attention when needed.  All you need is a comfortable exercise mat and a quiet corner.
Places are strictly limited so registration is essential to ensure your place. Each course runs for 6 weeks to provide a solid foundation, giving you the option to join the many regulars who choose to roll straight on into the next block. If you’re unsure, contact the Physiotherapist for guidance about what level to start at. 

Beginners classes

This class provides a complete introduction to the basic principles of Pilates, with individualised feedback throughout the class, so that you learn and gain confidence in your technique. A whole-body workout is guaranteed using a variety of positions. Every exercise can be modified to suit your ability. All you need is a comfortable exercise mat.

Intermediate classes

Intermediate classes are done at a slightly faster pace, challenging the strength and coordination gained at a beginner level. While those who have a good baseline fitness and minimal health concerns may be suitable to join this class directly, previous Pilates experience is strongly recommended. If you’re not sure which class is most suitable for you contact me first for advice. This class will apply your existing Pilates experience and further strengthen your core and mind-body coordination.

Post Natal Pilates

Opti-MUM is a class specifically designed for new mums by a Chartered Physiotherapist. The class is suitable from 8 weeks post natal if you had a vaginal delivery, or from 12 weeks following a Caesarean section if you have been cleared by your healthcare professional (GP/Public health nurse). 

The focus is on re-engaging the muscles which naturally become stretched or weakened during pregnancy. This whole-body workout will target your core/tummy muscles and the pelvic floor, while also improving leg and shoulder strength (so important for all that lifting!). Gentle stretching exercises will help restore your mobility and flexibility.

Do you have a Diastasis Recti?
Diastasis Recti (D.R.) is a common post natal condition in which the right and left halves of Rectus Abdominis (stomach muscle) spread apart at the linea alba (the vertical mid line in a six-pack).
small amount of widening of the mid line happens in all pregnancies (and is normal!), but when that opening measures more than 2cm or 2.5 finger-widths, it is called a D.R. and needs special consideration when it comes to exercising, or may need 1:1 assessment and treatment.
Try this simple self-assessment before joining the Post Natal Class. It will help you identify if you are suitable for the class, if we need to modify some of the exercises for you, or if you would benefit from a 1:1 assessment with a Women’s Health Physiotherapist. 

This simple self-test will help you determine if you have diastasis recti. Please note it is a self-test, and not a medical diagnosis. If you are especially concerned about the opening or width or the Diastasis, you are advised to ask your doctor, public health nurse or consult with a Chartered Physiotherapist specialising in Women’s Health.

  • Lie on your back with your knees bent, and the soles of your feet on the floor.
  • Place one hand behind your head, and the other hand on your abdomen, with your fingertips across your midline-parallel with your waistline– at the level of your belly button.
  • With your tummy relaxed, gently press your fingertips into your abdomen.
  • Supporting the head with the hand, roll your upper body off the floor into a “crunch,” making sure that your ribcage moves closer to your pelvis.
  • Move your fingertips side-to-side across your midline, feeling for the right and left sides of your rectus abdominis muscle. Repeat the test at, above, and below your belly button.
  • You may visibly notice a ‘cone-shape’ protrusion or ‘doming’ occur as you crunch up. If it appears wider than 2cm apart. D.R. has occurred and modifications need to be taken when exercising your abdominals. If you can easily fit three fingers into the abdominal gap, you should seek 1:1 assessment with a Chartered Physiotherapist specialising in Women’s Health before signing up to the class.

Antonia

Excellent class and got individual attention if stuck on the activities

Antonia

Evelyn

Brilliant class! I enjoy it so much and look forward to it. Lucy is great, so encouraging.

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