We are excited to announce that Clinical Pilates are now offered at our Castlereagh Street physiotherapy clinic! All of the pilates classes and private sessions will be lead by our experienced physiotherapist and Pilates clinician Talia, who will provide a personalised approach to your exercise regime – whatever your fitness or experience level may be.
We are offering a variety of Pilates Classes:
Pilates Mat classes: These are ideal for those who are new to pilates, returning to exercise from injury or would like to focus on the fundamentals of pilates and correct core activation. You will work through a variety of exercises on the mat using small equipment to challenge your posture and core control.
Pilates Equipment classes: For those of you who have Pilates experience or are wanting to be further challenged on the pilates equipment, these classes progress and challenge your core control with the use of the Reformer, Trapeze Table and small equipment such as swiss balls, foam rollers and hand weights. The class is run as a circuit providing a taste of each equipment in every class. Close supervision to posture and technique is maintained.
Pre-natal pilates classes: Our pre-natal pilates classes are suitable to join at any stage of your pregnancy if you have been cleared for exercise. These classes have an emphasis on exercise and education to give you confidence throughout your pregnancy and into labour. Activation of your pelvic floor and deep abdominals will be taught in functional positions, as you work through a variety of exercises using equipment such as the Reformer, Swiss Ball, Theraband and small weights to challenge your stability in different postures. As the class is led by a physiotherapist it is a great chance to manage any musculoskeletal aches or pains you might be experiencing such as treating low back pain.
Private (1:1) and Duet (2:1) sessions: These classes allow for more individualised sessions to introduce the participants to both mat and equipment-based exercises. The fundamentals of pilates can be consolidated and a home exercise program can be developed. These sessions afford you the freedom to book whenever suits your schedule and can be a great way to enhance your current training regime, or get you back into exercise.
To ensure correct technique and to maximise benefits from each session, we have a maximum of four people per class. This allows close supervision and the power to tailor each class to the participants needs.
Clinical Pilates Classes Sydney CBD
PILATES CLASSES TIMETABLE: Next term begins 26th June 2017
Here at Sydney Physiotherapy Solutions we are always looking for ways to improve health outcomes and strive to provide the best possible services with the newest technology and equipment.
We are now offering a Pilates assessment that is quick and easy but that will provide important objective measures to track your progress through our Pilates courses. It will not only show you how well you are doing but will also allow us to adjust your exercise program based on your specific needs.
What is Dorsa Vi?
The Dorsa Vi equipment consists of 2 sensors that are placed on your body using anatomical landmarks. These sensors then transmit data to a computer to allow us to assess your movement across a variety of activities. It can measure small changes in movement that may not be picked up by plain visual observation. It gives an objective measurement that can be compared against a normal population and that can also be re- tested with the same objectivity.
What will we Assess?
The Pilates Dorsa Vi assessment will assess your ability to maintain your neutral spine position through 2 different tasks. The first is your squat, a movement we do many times in a day. The second is your leg slides, aka “Superman”. The sensors will be placed on your lower back and pelvis, and will detect any change or deviation of the spine relative to the pelvis throughout your movement. Information gained from the assessment will tell us how much your spine moves out of a neutral position during these movements, and will allow us to work on improving it. It will be compared over several repeat tests, looking for any imbalance or asymmetries that may be a risk factor for injury.
How will it help Me?
The Dorsa Vi assessment will help you track your progress through the variety of classes that you do. It will also allow for your physiotherapist to identify the areas that you need specific focus on. In the end, your performance outcomes will be more quickly achieved and easily tracked.
With this objective measurement you will get a full report outlining any issues, giving you a score that can be retested after your training program to see the results of your hard work
What else will I get?
You will receive a results report and summary of the major findings with an explanation of what it all means. On subsequent testing you will be able to compare your newest scores to previous tests and track your progress
How much will it cost?
The cost of the assessment is $25 dollars per assessment. This involves the actual testing with the sensor but also includes the time it takes for our physiotherapist to analyse your data and create a summary report of the most important findings.
Sydney Physiotherapy Solutions has a dedicated Pilates Studio and expert, caring instructors who are all experienced physiotherapists.
We offer a wide variety of classes from beginner to advanced and have something for everyone. There are private and duet sessions, mat classes and classes utilising the pilates equipment such as the reformer and trapeze table. We also offer specialist classes for ante-natal clients, runners, cyclists and men’s health.
Clients are required to undergo a thorough assessment before commencing pilates with us & this allows the instructor to tailor exercises specifically for you.
The human body is truly an amazing machine! We are all aware that our bodies have muscles, nerves, fascia, bones etc….. These allow us to move, lift, produce force and get about our daily activities. But when we look a little more closely, we see that the body is a complex system consisting of many different chains. When we injure our self – we can often create a dysfunction or a weakness in a particular chain. This can then go on to create problems with the way we move or perform tasks.
These chains that I am talking about are often referred to as slings. Physiotherapist Diane Lee identifies 4 main sling systems within the human body.
The top picture is the posterior sling, the middle is the anterior sling and the bottom picture is the lateral sling. The posterior sling is an important one, as we use this sling to drive movement in walking and running. As you can see from the picture below, the glute max muscle works with the opposite lat dorsi muscle during the push off phase of walking or running. This combined contraction counters rotation and produces tension in the fascia joining the two muscles. This allows the system to work like a spring as it stores energy and also stabilises the sacroliliac joint (the back on the pelvis). It’s very clever!
Sometimes people who have sustained injury to the hip, back or shoulder will need to retrain these muscles as a system in order to return to full function – particularly if they are keen to get back into running. This is just one of many examples of how the body works in this way. Pilates is a great way to retrain dysfunction within all sling systems to allow efficient movement and peak performance.
As both a Physiotherapist & Pilates Clinician, I often hear the comment from my patients “I know I have bad posture’, which is followed swiftly by “how do I improve this?” so I thought I would just take a moment or two to cover a few of the basics, and how we integrate posture exercises in the Pilates Studio.
1. Begin with your ‘Neutral Spine’ position
What is that? Neutral spine is the term used to explain the correct alignment and posture for the spine, and it all begins around the lower back and pelvis
Why? By setting the body into a neutral position, we immediately offload the discs, joints and muscles around the back, and set up a really good foundation for the rest of the body to move from.
Without correcting and setting your lower back into a neutral position, you may find this leads over time to injuries not only of the back, but also the hips, knees and feet.
But how? I think the best way to explain (and practice this) is lying on your back with knees bent – then roll the pelvis so your spine flattens to the floor, roll forwards to create a big arch, and then find your middle ground between the 2 – this should align the ribs and the hip bones.
No matter what position you are in, weather this is sitting, standing or lying – you can always use this method to help find your neutral spine and set correct postural alignment, which is a fundamental aspect of any Pilates programme.
So how do good posture and Pilates link together?
Pilates exercises and teaching always begins with setting neutral spine and correct posture – crucial for offloading muscles and joints of the body and optimising efficient movement and breathing.
Understanding your own posture, and how you set your pelvis and spine should give you a good idea on what you need to work on, and what muscles may need stretching or strengthening, which is where your Pilates programme can certainly help.
In 2013, Perrott et al published a study in the Physical Therapy Reviews looked at the correlation between poor proximal control (pelvic & core strength) and lower limb muscle strains. They found that poor core strength can be related to various deficits including; reduced core tone/activation, trunk control, pelvic imbalances, poor balance in general and reduced hip flexibility. When the ‘core’ isn’t working well, forces are transferred differently into the leg and can therefore affect how muscles react to the ground as we push off to run, jump, leap etc. Overall, this increases the likelihood of the body to compensate and puts more strain on the lower body – i.e we become less efficient with our movements.
The researchers did a meta-analysis of 6 studies that looked at exercise interventions that strengthened the core, combined with other interventions or training and that also reported on the incidence of lower limb muscle sprains. The results showed that lumbopelvic exercises (core exercises) could reduce the incidence of lower limb muscle sprains. Exercise interventions such as Clinical Pilates that look at stability, neuromuscular retraining and agility training are the most effective in achieving this goal.
Until now the importance of core/proximal control on reducing lower limb injuries has been a theory with little high-level evidence to support it. This study helps give backing to the idea that injuries can be the result of an insufficiency elsewhere in the body. Ideally, a core strength regime should be incorporated into any exercise regime to optimize energy efficiency and reduce the risk of lower body muscle strains – if you have a history of such injuries, it can be prudent & beneficial to complement your training regime with a Clinical Pilates regime – this would take into account your history of injury and any specific goals for training – this makes your core regime specific for your needs.
Pilates is a form of exercise which is widely used in programs for injury-prevention, general well-being and performance enhancement, as well as rehabilitation. It is designed to strengthen the core muscles, those which are required for good posture & movement.
The stability muscles of the hips, shoulders & thorax control the amount of energy used to propel yourself forward, so it follows that any program which dynamically strengthens these muscles, will enhance your ability to run better, quicker & for longer. To see if there are any problems in this area contact your physiotherapist for a running assessment.
The Runner’s Pilates classes at Pilates on Macquarie focus on flexibility, single leg load control and endurance. Runners are taught to use Pilates principles during running by switching on the core, allowing the glutes to better activate giving more power to push off the ground.
If you are planning to run a marathon or any race, a course of pilates will be a great addition to your running programme.
Because the Pelvic Floor muscles are not ones we can see contracting it can be a real battle to know how, let alone if, they are engaged. This is a hard one to correct, and I think the most common mistake people have is that rather than recruiting theirPelvic Floor they will instead squeeze their Glutes (Buttocks) as if their life depends on it, and end up with overactivity of the Gluteal muscles.
The result of this can mean that you end up with constant tension in your backside, and unfortunately you’re no closer to strengthening your Pelvic Floor Muscles than when you began. As your pelvic floor muscles attach to the pubic bone, the tailbone and the two sitting bones the contraction is more of a drawing inwards and upwards between the legs, as if you are trying to stop yourself from passing fluid or wind.
As with training any muscle, the pelvic floor muscles also need to relax between contractions, so do give yourself some recovery time as well.