Pilates at Hoys
Pilates was first started in the 1920’s by Joseph Pilates, who formulated a method of strengthening certain muscle groups in different positions and with different resistances. Pilates has evolved into a comprehensive method of exercise focused on correct muscle activation patterns, correct posture and appropriate breathing. It is used as a rehabilitation tool to assist and prevent injuries and can be performed on the floor (mat-work) or using specialised Pilates equipment.
The individual session is for all people who are wanting to start in either the matwork or equipment classes who haven’t participated in any previous Pilates with a Physiotherapist or haven’t seen one of our Physiotherapists recently to be taught the basic principles of Pilates.
If you have participated in our BounceBack course or core stability classes you can start the matwork classes without an individual assessment.
The individual session is a 30-minute assessment is with either Suzie Ammann or Liz Jennision, who have both completed extra training in Pilates. This includes an assessment of your lower back and any injury that is recent or relevant to the Pilates classes. During the session, you will learn the importance of appropriate posture and how to find the neutral position of your spine as well as breathing properly while maintaining that position.
You will also learn about the muscles that are important in Pilates including the transverse abdominals, pelvic floor, gluteal and lower trapezius muscles and how to correctly activate them. Having this extra information will increase your knowledge of the principles of Pilates and allow you to better understand why we do certain movements during the classes. All this information is summarised in a handout and you will be started on some basic exercises which will be further built on in the classes. Part of the individual session is identifying your goals for Pilates so that even though it is a group setting, you own personal goals are the focus.
A matwork class is a 60-minute class that incorporates muscle activation and strengthening combined with appropriate breathing and stretching on the ground. The exercises vary from week to week with the ultimate goal of progressing the exercises as you become stronger and improve your ability to perform the movements correctly.
During the class varying positions will be used, including standing, lying on your back, tummy, side and kneeling in order to strengthen muscles in different positions and use gravity to our advantage. If any particular position is uncomfortable or painful you will be provided with an alternative, pain-free position.
Additional equipment including swiss balls, resistance bands, chi balls and magic circles maybe used to progress certain exercises and add complexity. The classes are limited to 6 people so that the instructors can monitor each person and correct any positional or activation faults.
After your initial assessment you will be placed into the appropriate level. The Matwork classes are divided into three different levels:
Most people will start in a beginner class which has a focus on technique and control. The beginner classes aim to ease you into the Pilates system in a way that won’t aggravate your injury or symptoms. Beginner classes incorporate the principles of Pilates and aim to build a basis of strength that can be progressed in the higher levels. `
Intermediate classes are suitable for people who have had previous experience with Pilates or people who have started in beginners and have progressed into a more challenging class. Intermediate classes involve more repetitions, more strenuous positions and require a higher level of balance and coordination. This class is appropriate for people who have developed a good understanding of the Pilates principles and can demonstrate these principles in a faster pace class setting.
Advanced classes are appropriate for people with sound technique and are injury-free. This class is suitable for relatively fit people, athletes and heavy manual workers. The class is designed to be challenging however still maintains the core prinicples of Pilates.
These classes include the use of specialised Pilates Equipment including a reformer and trapeze table which will further challenge your deep core muscles and posture control in more positions then in a mat-work class. Pilates equipment uses the principles of Pilates combined with different resistances and slightly unstable positions to facilitate recruitment of the stabilising muscles in order to increase overall strength. The versatility of the Pilates equipment, means these classes are suitable for everyone regardless of injury. The equipment is highly beneficial for those who struggle to get on and off the floor and thus aren’t appropriate for matwork classes.
Trapeze Table (Cadillac)
A trapeze table includes a firm table with a trapeze mechanism over it that allows the addition of springs with varying strengths to facilitate and progress exercises. It is used for general strengthening as part of a rehabilitation program as well as for advanced Pilates movements.
A Pilates reformer is made up of a sliding carriage that is suspended on a smooth gliding track within a rectangular frame. Different resistances can be added to the sliding carriage to target certain muscles groups for a more specialised rehabilitation program. The reformer allows the stabilising core muscles to be challenged while also allowing the range of motion of your legs and arms.
The Wunda Chair is another popular piece of Pilates equipment that allows a lot of functional, upright strengthening. It has a split pedal which allows the user to strengthening her neck, shoulders as well as core and leg muscles.
Conditions Pilates is good for:
- Lower back pain
- Neck pain
- Pelvic floor weakness and incontinence
- Upper and lower limb muscle and joint injuries
- Post surgery
- Generalised muscle weakness
- Improving posture and balance
Benefits of Pilates
- Improved spinal posture
- Improved strength of postural and core muscles
- Increased joint and muscle flexibility
- Improved body awareness
- Injury prevention
- Heightened body awareness
- Improved balance, corrdination and circulation
What should I bring?
- Water bottle
What should I wear?
Comfortable exercising clothes
How many times a week should I attend Pilates?
Generally between 1-2 sessions a week
What if I can’t get on the ground?
If you struggle to get on and off the ground for a matwork class then an equipment class would be more appropriate for you.
Do I need an individual assessment or can I just start the classes?
You can start in the matwork classes without an assessment if you:
- Have previously completed BouceBack with us
- Have previously attended Pilates with a Physiotherapist
- Have seen one of our Physiotherapists recently, and they have taught you the basic Principles of Pilates
Is Pilates suitable for my injury?
Yes. Pilates at Hoys is designed by Physiotherapists who have an extensive knowledge of injuries and pathologies and have the ability to alter exercises in a way that won’t aggravate your injury.
For more information about Pilates or for class times, Please call
Jetty: 6652 7355
Sawtell: 6658 6111