Pilates

Restore Physiotherapy offers Modified Pilates either in 1 to 1 sessions or small sized classes.

What is Modified Pilates?

Pilates is a ‘mind-body’ exercise technique that emphasises the importance of moving from a strong central ‘core’ of muscles around your lower back and pelvis. The original technique was developed by its founder Joseph Pilates over the course of his lifetime (1880-1967). This system of exercise is gaining recognition in the medical and fitness worlds alike for management of postural problems and many types of injuries.

Modified Pilates is a rehabilitation programme devised by the APPI (Australian Physiotherapy & Pilates Institute) and the physiotherapist who runs our classes is certified by the APPI. It is particularly suitable for those with health problems such as back or neck pain and also for those that find "normal" Pilates too challenging. The Matwork programme is based around 34 exercises and you will practice different combinations of these in your programme. You will progress with these over the course of your sessions by enhancing your "core stability".

Core Stability

Your spine relies on muscles directly attached to it as well as those of the abdomen and pelvis for movement and stability. A number of factors can affect the efficiency of this muscle system such as back pain, poor posture and faulty movement habits. Modified Pilates can help you work towards restoring the balance.

Acupuncture

You may have heard of core muscles: Transverses Abdominus (TrAbs), Multifidus, the Pelvic Floor and Diaphragm. These muscles can be thought of as a ‘cylinder’ of stability for the spine, with the diaphragm and pelvic floor as the top and bottom and the TrAbs and multifidus wrapping around the body of the cylinder (see diagram above). These muscles should be working at a low level all day long to provide support for the spine.

The Five Key Elements of Pilates

Breathing: correct breathing is vital during Pilates to ensure a good supply of oxygen to the working muscles. On inhalation the ribcage moves upwards and outwards. On the exhalation, the ribcage relaxes downwards and inwards. This is called lateral breathing.
Centering: in the rest position tilt the pelvis forwards and backwards and then rest half way in the ‘neutral spine’ position. Imagine your deep abdominals as a corset with ten notches in it. Breathe in to prepare and as you breathe out gently draw in the corset onto the third notch. This will set your centre. Your physiotherapist will teach this in more detail.
Ribcage Placement: the ribcage should stay relaxed and in alignment with the pelvis. Many people have a tendency to ‘flare’ the ribcage.
Shoulder Blade Placement: stability of the shoulder blades is vital for correct movement of the arms and neck. Gently glide the shoulder blades downwards and inwards towards the spine. Feel the collar bones widen across the front of the chest.
Head and Neck Placement: in standing or in the rest position, gently lengthen the neck, slightly tucking the chin down. This is a very subtle action and should not create tension.

What to expect

Before starting a course of Pilates we recommend you undergo a detailed personal assessment where the physiotherapist will examine your posture and movement to identify specific areas for you to work on. You will then be given some basic exercises to practice in preparation for your programme whether that be a 1 to 1 or as part of a class.

1 to 1 sessions last 30 minutes and the duration of each class is 60 minutes.

Classes run as short courses of between 5 and 7 weekly sessions. They are run as small groups with a maximum of 10 and are suitable for people with health problems such as neck and/or back pain. You are encouraged to progress at your own pace and there is the opportunity to review your progress at the end of each course.

Mats and head support are provided during the classes and you may wish to bring a small hand towel and a drink. You should wear comfortable clothing that will not restrict movement. Pilates is usually practiced in bare feet or socks and you will be required to independently get onto and off the floor. Please advise your teacher of any changes in your health status during the course of your programme e.g. pregnancy, new onset of pain.

If you feel the Modified Pilates approach may benefit you or would like to find out more please feel free to contact us on 01477 549949 for more information.