Physiotherapy Led Pilates

CLASS INFORMATION
(See below for all you need to know)

WHAT IS PILATES?

Pilates is a mind body conditioning exercise programme that targets the deep postural muscles of the abdomen and spine to improve overall central core stability, posture and flexibility. The mind and body are brought together to achieve these aims through the following eight sound principles: Concentration, centering, breathing, isolation, precision, control and flowing movement.

Pilates is an excellent form of exercises whatever fitness level you are. The classes and 1-1 sessions I teach are "modified"; slightly different from traditional Pilates exercises because they are designed by physiotherapists specifically for use in the rehabilitation setting. The exercises are based on traditional Pilates exercises but broken down, modified and therefore made suitable for not just those who want to tone up and get fit but also those suffering with low back pain, post abdominal/back surgery, pregnant women (ante natal) and post natal.

WHO IS YOUR INSTRUCTOR?

I (Alice) am a qualified physiotherapist, member of the Chartered Society of Physiotherapy, and trained as a matwork Pilates instructor through the Australian Physiotherapy and Pilates Institute.

I have taught Pilates classes and 1-1 sessions to a wide variety of patients and clients over the years including: complete beginners, intermediate and advanced clients, low back pain patients, chronic pain sufferers, pregnant women, post natal women and patients suffering with neurological conditions.

WHAT CLASSES WILL I OFFER?

4-5 classes will be running on Tuesdays at the Loseke Community Centre, Thuner Weg, Sennelager. Available to Army Personnel and Dependants only:

BEGINNERS PILATES:

This 5 week course is designed for complete novices, those lacking in confidence on the Pilates technique, those suffering or recovering from low back pain and many other musculoskeletal conditions. It is a progressive course, starting with the very basics, building up the pilates levels with a wide variety of exercises to ensure by the end of the course you have improved your core/flexibility and fitness. Classes are fun and informal but you will need concentrate! This is for adults only.

Class size will be limited to max 8 per class.

An initial 1-1 hour long sessions is encouraged (but not essential) before the start of the beginners course where you will receive a spinal and core strength assessment with advice as to the appropriate exercises for you. It can really help you grasp the concept of Pilates and achieve the correct technique as quickly as possibly once the course begins.

Please see the special offer for the hour long 1-1 session booked with (and in advance of) the Beginners 5 week course.

BEGINNERS CONTINUATION CLASS:

This 5 week course is aimed at those who have completed a Beginners/ Postnatal Pilates course who want to improve their core and Pilates technique but don't quite feel ready for the improvers/intermediate class. Due to the timing of this class, babies are welcome.

Max 6-8 per class.

IMPROVERS/ INTERMEDIATE PILATES:

This 5 week course is aimed at those who already understand (and can independently practice the key elements to) Pilates; you will have already completed a beginners course at the very least and want to push yourself towards the more intermediate levels. The exercises will be progressive over the weeks so that by the end of the course you should be much more confident in how to improve and strengthen your core to a higher level. The course is appropriate to post beginners up to intermediate advanced as I will teach several levels of each exercise to the class. This is a fun (and sometimes quite challenging!) course. It is for adults only.

Class size will be limited to max 10 per class.

ANTENATAL (pregnant women) PILATES:

Pilates for pregnant women who are around 20 weeks pregnant (before this time you would be able to manage most of the Beginners Class). This 5 week course will show you how to exercise safely during your pregnancy, how to improve your posture, core, reduce stress incontinence by strengthening your pelvic floor muscles, decrease pain, maintain flexibility and circulation, relax and meet other mums to be!

Class size will be limited to max 8 per class.

Please bring at least 2 thick pillows for your own comfort when lying down.

POST NATAL PILATES:

This 5 week course is designed for any new mums (6 weeks post normal delivery and C-section). It is a progressive course that builds up your abdominal muscles and pelvic floor from scratch again! It will help stretch out those tight muscles used to hold/feed and change your baby. Returning to exercise as soon as 6 weeks after delivery can help restore self esteem, confidence socially as well as physically and help reduce the chances of suffering from post natal depression. Please do bring your baby, who can lie next to you or in their pram; any age up to non crawlers welcome. It will be a relaxed informal atmosphere, where you can freely feed/change your baby if needed.

Class size will be limited to max 6 per class.

An initial 1-1 hour long sessions is encouraged (but not essential) before the start of the post natal course where we will discuss your recovery post birth, you will receive a core strength assessment with advice as to the appropriate exercises for you. It can really help achieve the correct pilates technique as quickly as possibly once the course begins, which will in turn, help recover those abdominal and pelvic floor muscles that might have relaxed (just a little!).

Please see the special offer for the hour long 1-1 session booked with (and in advance of) the post natal 5 week course.

PRIVATE 1-1 SESSIONS:

Private 1-1 sessions are available in my Pilates room, where I live in Sennelager. The initial (confidential) hour long session involves a spinal and core strength assessment with education on the Pilates technique and prescription of exercises suitable to you. Follow up sessions are 45 minutes involving assessment of Pilates exercises and technique and exercise progression. Suitable for those who prefer the 1-1 teaching style as opposed to class teaching, or those who have specific musculoskeletal concerns they would like assessed and addressed or those who would like to perfect the technique of Pilates pre 5 week course!

WHEN DO THE CLASSES AND 1-1 SESSSIONS RUN?

Classes run as 5 week courses in the school term times only
Course dates are as follows:

Tuesday 25th April - 23rd May (incl) 2017:

Beginners Continuation 9.30-10.30
Postnatal 10.45-11.45
Antenatal 11.55-12.55
Beginners 18.15- 19.15
Improvers 19.30- 20.30

1-1 sessions run:
Fridays 9.15, 10.30, 11.30
Tuesdays 14.30, 15.45
Wednesday & Thursdays 1930

WHAT SHALL I BRING?
FOR CLASSES: Please bring a yoga/pilates mat, a towel (which will be used to support your head) and a bottle of water. For the ANTENATAL CLASS, please bring 1-2 pillows instead of towels for increased comfort lying down with your bump.

For ALL first sessions please ensure you have filled in (and bring with you) the consent form which will be emailed to you following receipt of your payment.

HOW MUCH WILL THEY COST?

* All 5 week courses are £40;
* 5 week course booked with
1-1 session (1 hour) £55
(must be in advance
of the first of 5 week
course);
* 1-1 session (1 hour) £35;
* 1-1 session follow up (45 mins) £30.


HOW DO I PAY?
Payment for both classes and 1-1 sessions in advance please via bank transfer in Pounds/Stirling to a British Bank account. Payments to be transferred at least 4 days before the class or 1-1 session to guarantee your place.

Please private message via this page or email me at alicetownsend@hotmail.com to put your name down and I will then provide you with the bank details. On receipt of payment I will then send you the consent form to fill in and bring with you to your first class. If you do email me, please title the subject "pilates" in order that I can see it in my junk mail clearly!

Please note refunds will only be made if there is a cancellation by the instructor.