Classes Available At Physiotherapy Posture & Pilates

CLINICAL PILATES EQUIPMENT CIRCUIT

Classes aimed at achieving lengthening and strengthening through core stability & flexibility exercises using Pilates reformers and trapeze tables, Vibration therapy and small pilates equipment.

The classes are circuit format with a variety of Clinical Pilates exercises assigned to each station.

To allow for correct technique and flow of the class, an initial assessment is required. Depending on needs and requirements you require from the Clinical Pilates, individual sessions or  group equipment sessions of two – three people may be advised before joining the group sessions. In these sessions correct form and instruction of the tailored exercises is given. This allows for greater independence in the group circuit class as participants are all performing different exercises at each station.

REQUIREMENTS: SOCKS (preferably non slip), TOWEL, WATER, NO BAGGY SHORTS & PREFERABLY A FIRM FITTING T SHIRT SO THE PHYSIOTHERAPIST CAN MONITOR TRUNK CONTROL. THE CLASS IS CONDUCTED WITHOUT SHOES.

CLINICAL PILATES INVOLVES WORKING THE THE BODY’S MUSCLES IN A SMOOTH AND FLOWING MANNER. IT WORKS TOWARDS A STRONG, CENTRED POSTURE WHILE CONCENTRATING ON GOOD BREATHING PATTERNS AND A STRONG MENTAL FOCUS.

CLINICAL PILATES BRINGS GREATER AWARENESS OF THE NERVOUS SYSTEM WHICH DEVELOPS A BETTER SENSE OF HOW LIMBS AND MUSCLES FUNCTION. THIS ALLOWS A GREATER FEEL FOR A MORE EFFICIENT AND RELAXED WAY OF PERFORMING TASKS.

THIS CLASSES FOCUSES ON CREATING A NATURAL FLOW OF MOVEMENT TO MAKE EVERYDAY ACTIVITIES SUCH AS WALKING & SITTING MORE RELAXED, GRACEFUL & ENERGY EFFICIENT WHILE MAINTAINING GOOD BREATH CONTROL.

GRADUALLY INCREASED DYNAMICS/PROGRESSIONS ARE INTRODUCED BUT CONTROL MUST NOT BE SACRIFICED. WITH THIS CONTROL, POSTURAL HABITS WILL IMPROVE AND JOINT STRESSES WILL DECREASE.

REQUIREMENTS: NON SLIP SOCKS, TOWEL, WATER, NO BAGGY SHORTS & PREFERABLY A FIRM FITTING T SHIRT SO THE PHYSIOTHERAPIST CAN MONITOR TRUNK CONTROL. THE CLASS IS CONDUCTED WITHOUT SHOES.

Gymstick Muscle is an easy to follow group exercise class that provides a great workout. Unlike other types of group exercise, Gymstick Muscle doesn’t require extensive fitness or co-ordination skills to participate. All levels of fitness can participate and be challenged by modifying lengths of the bands and depth of squat/lunge to match the individual’s fitness.

The class is organised around Trios. Trios are sets of three exercises which progressively increase in intensity and resistance for that set. It is important that you FEEL GOOD as you exercise and enjoy yourself. You achieve fitness, strength and flexibility at your own pace. Gymstick Trios is a great way to achieve this.

REQUIREMENTS: NON SLIP SOCKS, TOWEL & WATER

www.gymstick.com.au

https://www.youtube.com/watch?v=b4Y41JfsHA8

https://www.youtube.com/watch?v=_W0rDaHwd7A

SMALL GROUP USING CLINICAL PILATES EQUIPMENT

# Small group class of no more than three participants.

# Suitable for all levels of fitness as programs can be modified to make the exercises easier or more challenging.

# Suitable for people with back pain, poor balance, joint stiffness, post orthopaedic surgery recovery.

# Personalised training in using the Pilates reformer, Trapeze Table and a Vibration therapy in each session.

# An initial assessment to identify weaknesses and to become familiar with the
equipment is preferred and necessary if claiming the higher Health Fund rebate.

# Each class involves 30-40 minutes on the reformer, 10 minutes on vibration therapy, 10-20 minutes Trapeze Table.

# Classes are run by a physiotherapist and private Health Fund rebates apply. Some health funds allow the consult rebates rather than group class rebates as small individualised programs are given.

REQUIREMENTS: SOCKS (preferably non slip), TOWEL, WATER, NO BAGGY SHORTS & PREFERABLY A FIRM FITTING T SHIRT SO THE PHYSIOTHERAPIST CAN MONITOR TRUNK CONTROL. THE CLASS IS CONDUCTED WITHOUT SHOES.

BALANCE IN SPORT ( SUITABLE FOR PARTICIPANTS AGED 12 – 18 YEARS)

Classes aimed at achieving excellence in Sport through core stability & flexibility exercises based on Pilates principles and using Pilates equipment.

Developments in sport have frequently demonstrated that many injuries are caused through muscle imbalances & poor core stability. Often the “power muscles†take on the role that the deeper stability muscles should do. This results in early fatigue and either loss of endurance, strength or injury to the muscle or joint the muscle works around.

? Circuit classes that use Pilates reformers, trapeze table, vibration therapy & Pilates small equipment to challenge & train deep postural muscles and improve flexibility.

? Balance in Sport classes involve participants having an initial assessment to identify weaknesses and to become familiar with the equipment. Although the classes are in a circuit form, problem areas can be given modifications to a set exercise to improve it.

Classes are run in circuit format with individual feedback and instruction given for participants at each station, focusing on areas of greatest weakness or requirements necessary for their sport.

REQUIREMENTS: SOCKS (preferably non slip), TOWEL, WATER, NO BAGGY SHORTS & PREFERABLY A FIRM FITTING T SHIRT SO THE PHYSIOTHERAPIST CAN MONITOR TRUNK CONTROL. THE CLASS IS CONDUCTED WITHOUT SHOES.

These classes are conducted using large anti-burst balls. They are a fun yet challenging way to perform low impact exercise.

Suitable for people:

*starting a fitness program
*looking for different exercise challenges
* whose lifestyle involves a lot of sitting

What are the benefits? IMPROVED

* low back stability
*activation of deep abdominal muscles
*posture
*balance
*co”ordination
*muscle recruitment for sitting
The classes include a warm up, stretch, low impact aerobic section, specific ball exercises and a cool down stretch and relaxation.

LEVEL 1

Provides an introduction to the principles of the exercise ball along with a large variety of exercises using many different positions on the ball.

LEVEL 2

A more refined group of exercises focusing on specific weaknesses. These include shoulder instability and endurance challenges for the lower abdominals and deep back muscles. Level 1 is a pre requisite.

Requirements: Ball (strong anti burst ball can be purchased from Physiotherapy Posture & Pilates where it is fitted for size), water, towel, comfortable clothes with no sharp edges. No shoes are worn in the class

CORE AND PELVIC STRENGTH, POSTURE AND FLEX CLASS

The aims of the class are to work on the stabilisers of the trunk and pelvis but also push them with some circuit strengthening involving the Step, the Rip 69, exercise bands and small equipment. This will be for the first of the class. The warm up will involve postural education and general loosening up. The last part of the class will work on “Fascial Flexibility” with exercises/stretches to improve the mobility along the fascial lines which are often stiff or restricted due to the prolonged or repeated stress we place on our bodies during the day.

Requirements: Towel & water; comfortable clothes with no sharp edges; no shoes worn in this class

Fun & different class that uses Resistive stretch band &/or tube as tension in the exercises performed. This is a low impact class that challenges balance but can help improve control by using the band to assist in movement patterns. The band can be used to improve flexibility range as well. Core control is challenged when using the band/tube to perform exercises on the limbs as the increased tension through range of movement patterns requires deep core muscle recruitment.

The “Gym in a Suitcase” piece of equipment is versatile and portable with endless exercise options available.

Requirements: Towel & water; comfortable clothes with no sharp edges; no shoes worn in this class

The bolster adds variety & instability to the class. This is a great progression to provide added challenge to the Clinical Pilates Floor Classes. Good underlying control of the deep abdominals is required to perform the exercises in this class.
This is a great class for those who sit a lot during the day as it encourages movement and challenges balance. The bolster also provides a great upper body stretch.
The classes will demonstrate progressions & modifications of exercises as required.

Requirements: Towel & water; comfortable clothes with no sharp edges; no shoes worn in this class

A common problem is shoulder blade (scapula) control as lifestyle changes have led to a population that sits more.

These classes aim to retrain the stability muscles that control the shoulder blade and work on stiffness in the mid back region. This is often helpful for those who have a desk job or suffer headaches.

Control, form and endurance are the key areas focused on.

A range of equipment is used including pilates reformers & trapeze tables resistive band, exercise balls, sit discs, bolsters and body blade.

The classes are conducted in a circuit formation with a group warm up and cool down and a section of endurance training.

Requirements: Sports singlet, sports bra top or close fitting top to see the shoulder blade movement, water.

The class will begin with some posture and core balance exercises. Endurance deep hip muscles exercises are integrated into some of the term classes.

The class will be based on mobilising & stretching along fascial lines of problem spots. This can release tightness throughout the body & unload the tight areas. These may present as plantar fasciitis, tennis elbow, tight adductors or other areas of tightness, often without appearing to over stress these areas. Trigger balls are used for this part of the class.

The class concludes with a short relaxation period.

A benefit of the class is you should feel elongated, energised & stretched afterwards.

Requirements: Towel, water

CORE CIRCUIT ( Classes arranged to suit your club or group’s requirement and time)

Ideally suited to sports groups targeting often weak areas such as trunk stability, decreased flexibility and balance.
A range of equipment is used including theraband, exercise balls, sit discs, bolsters and pilates reformers, trapeze tables.

The classes are conducted in a circuit formation with a group warm up and cool down.

There is the option of a pre season/ pre term assessment getting baseline measurements of flexibility, core control, balance, reflex time etc.. This can be tailored to measure areas relevant to your sport.

Requirements: Towel, water

Junior Stars (Primary School Years 4-7)

Classes working on balance and co-ordination. These are vital components in a child’s development at this stage of their growing and necessary if they are going to participate in competitive sport as they grow up. A half hour class that sets the foundation stones for the later years. Challenging and dynamic using small equipment.

Aimed at older adults and those who have balance concerns

A pre participation questionnaire is sent prior to determine if an individual assessment is required if there are medical conditions that need to monitored more closely.

A balance assessment is performed at the start of term and repeated at the end of term to monitor progress

Exercises are adjusted to the abilities of the participants and modifications are given where appropriate

A variety of equipment is used such as chairs, balance discs, theraband, small balls and hand weights

45 minute class run over a term period.

ALL CLASSES:
  • Are conducted by a Physiotherapist
  • Are eligible for Private Health Fund Rebates
  • Have small group sizes with no more than 8 Adult or 10 Teenage participants
  • Involve individual tuition and personalised feedback to cater for different levels
  • Have modifications and progressions as required over the term
  • Last one hour except FAB Class 45 minutes