Pilates
“Prevention is better than cure”
These classes are run under the supervision of Chartered Physiotherapists Cara Chandler, Leighton Bradgate and Victoria Shaw and Sports therapist Jillian Ferguson. All therapists are APPI trained Pilates instructors. APPI Pilates which is a modified form of Pilates, designed to keep your spine safe whilst challenging those core muscles and working on your flexibility. APPI courses cover specific training for runners, cyclists, pre and those suffering from low back pain. Ultimately each class can be adapted for whatever your needs are.
Jillian also runs our Prenatal Pilates class.
Why choose to do Pilates at Physio Plus instead of a gym?
At Physio Plus you are guaranteed your Instructor is already a human movement specialist. A 1:1 assessment is done prior to starting our classes to teach you to the essential principles of Pilates often neglected in commercial gyms. We will ask about your medical history so that we can tailor the exercises within the classes to your needs.
We have a maximum of 10 in a class ensuring individual attention throughout the class, and hands on correction to make sure you get the most out of your exercise and prevent injury. We hope that this gives you a confidence when starting the class and if any discomfort should arise in a class, you can be sure you are in safe hands.
Where did Pilates come from?
Initially adopted by professional dancers in the US as an effective form of recovery after injury, Pilates has steadily grown in popularity around the world, and includes celebrity fans such as, Pippa Middleton, Tiger Woods, Ryan Giggs, Madonna and Jennifer Aniston.
Why is Pilates good for Back Pain?
Medical experts have provided substantial evidence on the importance of strong core muscles (Pelvic floor, Transverse abdominals and multifidus ) in the role of lumbar stability, preventing low back pain and reducing the recurrence of low back pain – figures have shown up to a 50% decrease in reoccurrence of LBP!
Pilates offers patients a unique method of exercise that focuses on these muscles, working on correct movement, core stabilisation and postural correction.
Who can do Pilates?
Pilates at Physio Plus is suitable for those 15-75, it is particularly beneficially for those wanting to improve their posture, core strength, and those who have suffered from sports injuries, back pain, arthritis, and before and after pregnancy.
Within the class, exercises can be adapted to each individual should you wish take it easy or work hard at toning and strengthening. Some may choose to progress to intermediate level with the addition of equipment, and the sky is the limit to the challenge that can be sought.
Do men do Pilates too?
Yes. Low back pain is as much a problem to men as it is to women and so at Physio Plus Pilates we never restricted classes due to gender. Most of our classes have a mixture of men and women.
I have recently had a baby, will Pilates benefit me and when can I start?
Provided the birth went smoothly and there are no underlying medical problems, most women can begin Pilates at 6 weeks post partum. Pilates will assist in rebuilding strength and confidence after the birth. It tones the abdominals’ and the pelvic floor, not only aiding the return of your figure but helping against incontinence problems both now and in the future.
he classes will encompass a series of postures, meditation, breathing exercises. But every class is different and that is the fun of it! Each class is personal and suited to individual strengths and limitations, to accommodate a mixed ability.
At Physio Plus, yoga classes are taught based upon a classical approach together with a contemporary method. A focus on structural alignment is key to yoga and facilitates better performance in a wide range of sports. But most importantly, it is how great it makes you feel! All classes are booked in blocks of 6 weeks, a trial class may be arranged (if availability allows) by contacting reception on 02891871701
Pregnancy Pilates
Pilates during pregnancy is a great way to enhance your posture, build strength, maintain your wellbeing and ensure you are in the best condition to welcome your precious new arrival. At Physio Plus NI our APPI trained teachers are on hand to guide through a safe and effective program. Exercise during pregnancy requires some adaptation to position, load, control and time. Our team have all undergone specific training to be educated on what is required for you to achieve your best results, in a safe and effective way.
Pilates- it did not take long to experience the benefits of reduced pain and greater mobility and under the insturctors watchful eye (they miss nothing) there was steady improvement in both flexibility and strength. They know the limitations of each of their clients in the class and have the knack of encouraging each to improve within their own particular limitiations.
Pregnancy Yoga class on a Tuesday at 1930
Yoga is suitable for all stages of pregnancy from 14 weeks onward and will help you prepare physically, mentally and emotionally for labour and motherhood. It can also be a great way to meet other pregnant women in various stages of pregnancy.
Yoga postures and breathing techniques can help to:
- Increase your confidence in an otherwise uncontrollable situation
- Build confidence in your ability to give birth
- Improve your energy levels
- Enhance relaxation and feelings of well-being
- Improve your self-image
Yoga can help alleviate many of the discomforts of pregnancy including:
- Back pains
- Swollen ankles
- Heartburn and indigestion
- Poor sleep
- Varicose veins
Both Pilates and Yoga focus on developing strength, balance, flexibility, posture and good breathing technique. With its emphasis on the unity between the mind and body, yoga has a more spiritual side that Pilates does not.
A Yoga class follows a sequence of postures, these movements aim to increase the strength and flexibility of the whole body with focus on breathing and meditation.
Pilates focus much more on precise movements to target specific parts of the body. There is a stronger influence on toning the postural muscles and functional movement patterns of the body as well as increasing flexibility. Both should promote relaxation and total body integration, balance and a feel good factor at the end of class!
“I completed 3 pregnancy yoga sessions, and found them so useful (more so than ante-natal classes!) I would highly recommend. It was a rare time for relaxation and focus. The practical breathing and position techniques that were taught were great and I hope to put into practice in the not too distant future!”
Hanna C
Yoga
At Physio Plus we welcome Yogi’s from complete beginners to advance running a mixture of classes in the morning and the evening. Our classes are run in blocks of 6 weeks.
Easy/Beginner’s Yoga:
These classes introduce students to the basic poses and breathwork of traditional Hatha Yoga. We spend time working on alignment, engagement, and combining the breath with movement. The classes are suitable for both beginners and improvers as we add to and explore the poses more fully as the weeks go on. Classes are playful and energetic but at the same time deeply relaxing. We work on building strength and flexibility and enjoy a restful meditation at the end of each class.
Restorative Yoga:
Restorative Yoga is a deeply relaxing Yoga practice. It is a very slow, very gentle form of Yoga where the body is fully supported in the poses with the aid of bolsters, blankets and blocks. Poses are held for between five and ten minutes or even longer, allowing the body to fully release and relax into the pose. It is suitable for anyone wishing to relax, clear the mind, and switch off.
Mixed Yoga
These classes are for students of mixed ability to continuing their exploration of their Yoga practice. We work on building strength, increasing flexibility and balance, and developing awareness of the breath and body. Poses are taught in such a way that they can be tailored for either beginners or more experienced Yogis. Every class begins and ends with a mindful breath awareness meditation and students leave feeling both energized and relaxed.
Core Yoga:
Core Yoga classes focus on poses and sequences that specifically target and strengthen the core muscles. It is a more energetic and vigorous practice that can be challenging but is always fun! A strong, fired-up core can help improve posture, relieve back pain, increase metabolism, improve digestion as well as increase a general sense of well-being. These classes are challenging but light-hearted, students leave feeling invigorated and energised and stronger!