Take the opportunity to focus on your own well-being by joining my Osteopath-led Clinical Pilates classes from the comfort of your own home. Book
What is Clinical Pilates?
The original exercise regime, founded by Joseph Pilates, has been adapted for modern lifestyles based on clinical evidence-based research.
I will teach you how to move with control and precision, and help you to engage your muscles correctly, challenging any compensatory muscle patterns you may have developed over time due to pain or restriction.
The exercises also build mind-body awareness leaving you feeling calm and relaxed. You will find over time and with practise that you will start to adopt the Pilates principles below into your everyday life and postures.
concentration • control • centre • flow • precision • breathing
Specifically, the traditional Pilates approach differs from clinical Pilates in the following ways:
- Traditional Pilates emphasises ‘zipping and hollowing’ the abdominal muscles which encourages you to brace the abdomen and recruit the large superficial ‘six pack’ stomach muscle, rectus abdominus. Clinical Pilates teaches you to engage your deep core muscles in your back (Multifidis), abdominals (Tranversus Abdominus, Internal and External Oblique) and pelvic floor. Also, you either activate your abdominals or your pelvic floor, not both as in the traditional approach, as research has shown that recruiting your abdominals actually recruits your pelvic floor and vice versa.
- The Traditional Pilates approach also encourages you to work with an imprinted spine, whilst bracing your core, however, none of us walk around in this manner and research has shown that this switches the deep core abdominal muscle, transverse abdominus, off and activates the superficial rectus muscle. With clinical Pilates you learn how to control your neutral spine.
- The Transverse abdominus muscle attaches to the spine and weakens with back pain, by targeting its correct activation you strengthen your core and potentially reduce back pain.
Who are classes suitable for?
Classes are suitable for almost anyone as exercise intensity is varied by class levels – Beginner, Intermediate, Advanced, Mixed Ability. The workouts are all mat based, so you just need to be able to get on and off the floor.
Before enrolling for classes, you will be asked to complete a ‘Fundamentals’ course and health screening questionnaire, so that I can understand your exercise aims and ensure it is safe for you to participate.
Unfortunately, I do not provide ante-natal classes at the present time. Please contact me if you would like to attend a class after giving birth – generally this is possible as long as it was over six weeks ago.
Class Structure
Classes are 45 minutes long and run in 6 week blocks. Classes provide a full body workout, however, each class has a ‘theme’ such as hip strengthening or neck and back strengthening. Class sizes are small – between 3 and 7 participants in the class so that I can give you plenty of feedback about your technique during the class, if needed.
On that note, I realise that receiving feedback can be an uncomfortable process, however, it is important in allowing you to progress and maybe advance to a higher level class, should you wish to do so. I feel very strongly that Pilates is about your ability and improvement, not about how well the person next to you is performing or how well I’m demonstrating the exercise. It is a personal journey, which is why feedback is provided.
“Sandra reaches in a non-judgemental way with detailed instruction that gently guides you through the movements. After just a few classes I’m amazed at the benefits and flexibility I’ve gained.” Rosemarie, Bristol
“I always feel that I’m in safe hands when attending Sandra’s Pilates classes. She always explains each exercise well, offers alternatives when needed and gives lots of helpful direction and feedback enabling you to progress in each exercise, both confidently and safely. I can’t recommend her enough!” Emma, Bristol
What do I need?
You will need internet access, a device with a camera and screen, such as a laptop, tablet or PC and need to be able to access Zoom video conferencing software.
You will also need a safe space to workout in, with no trip hazards, a mat (or large towel) and 1 inch head support (or folded hand towel). Another folded hand towel or small cushion is always useful too.
How do I book?
Bookings and payment are made online. Please note, you will need to book a Fundamentals course initially.
Pilates Equipment:
Classes have been designed to use the minimum of equipment, however, some basic equipment can help you get the best from your class by providing an extra challenge. The Australian Physiotherapy and Pilates Institute (APPI) sell quality equipment at comparable prices to other sites. Click here to receive 10% off your first order using discount code: timeouttherapies.co.uk.
Note, the discount code can be used on any individual products but will not be valid on sale items, bundled products or Pulseroll products.
