Pregnancy Pilates class starting Wednesday 10th September @ 5.45pm.
Class will run for 4 weeks, each class will be 1hr long. Cost for the 4 week session will be £36.
Suitable for any expecting mothers who are 14+ weeks.
This is the first pregnancy group Pilates class we will have run for a long time so demand will be high. To find out the benefits Pilates can offer you in pregnancy check out our blog below
To book your space contact us on 02879301296,email us or message us on facebook and we will get back to you asap.
Beginners Pilates Classes, this section is just for you! We are now in our 3rd week of the beginners programme. By now, hopefully, some words I use in class are becoming familiar, but lets do a recap.
Some principles I encourage you to embrace in class are necessary to practice effectively. These are for now :-
- Concentration – To bring about a change in your body, both the mind and body need to work together! So stay aware of each movement and what you are trying to achieve.
- Relaxation – Release area so tension. Focusing on the movement totally will help this; so take some time at the start to let go of unwanted tension.
- Alignment – Correct alignment at the start of and through the movement is essential. Sound movement patterns are reinforced if you can align the body and bring joints into neutral.
- Breathing – Breathing is a movement process in its own right, synchronizing the breath to movements is a key part of Pilates and breathing effectively helps both the body and mind to relax, recharge and focus.
- Centring – The ability to recruit the deep muscles to stabilize and support the body is a major focus in Pilates. This is a dynamic skill which is a response to the demand on the movement.
As we master the above five skills the result is the ability to perform a flowing, coordinated movement which will produce muscular endurance and stamina in your body!
Movements to practice:
- Standing well – Think long, lean and keep the imaginary thread drawing you up to the sky.
- Balancing on one leg – Balancing on one leg challenges the centre control, if it is easy try to close your eyes and balance.
- Lateral breathing – Breathe deep into the back and sides of the rib cage, breathe in through the nose, keep the shoulders relaxed, breathe out gently from the bottom of your lungs, don’t purse the lips or puff your cheeks, keep your face relaxed.
- Stabilize your centre – In relaxation position breathe in preparing your body and as you breathe out draw in your lower tummy muscles to hold the spine and pelvis steady. This is an important exercise to practice, it can be enhanced by using your pelvic floor muscles; on the base of the abdomen which prevent you from passing wind and control urine etc. Lift from the back passage forward towards the pubic bone. Practice these muscles connections as you learn to maintain an appropriate amount of connection in the centre.
Beginner Programme (Practice with quality, do 5 reps of each)
- Standing well
- Standing on one leg
- In relaxation position
- Breathing well
- Compass/Pelvic clock
- Stabilizing the centre
- Leg slides
- Knee openings
- Knee folds
- Knee circles
- Good upper body movement
- Shoulder drops
- Hip rolls feet down
- Spine curls
- Arm openings
- Diamond press
- Big squeeze
- Table top
You see, you all already know more than you thought! So get practicing this week with quality movements and I will see you all next week. Good luck, Teresa x
LETS WALK WELL, IF WE ARE GOING TO WALK!
- Remember to move from the heels though to the toes
- Pelvis steady; so the East /West 3/9 pelvic clock does not shift up and down
- Lengthen your torso – increase the space between the pelvis and the ribs
- Lengthen the neck; keep the shoulders neutral
- Arms – they should move BACKWARDS AND FORWARDS with each step
- Allow the thigh to extend further back from the hip joint, this will propel you forward
- Engage the abdominal wall
- Before walking do the Pilates walking technique ( also called prancing feet)
IN WEEK 1:
Do 3 x 10 minute walks, think about your technique. Also really connect the tummy for 2 -3 mins in each of the 10 minute walks ( and 5 minutes every single day)
IN WEEK 2:
Do 3 x 20 minute walks, thinking about your technique. Walk briskly, nearly a jog. Do 5 minutes abdominal control walking every day
IN WEEK 3:
- Before walking do the prancing feet
- Before walking do the balance drill in stride position
Every day do 1 x 20 minute walk using good technique. Also daily do 3 x 5 minutes concentrating on abdominal wall control, sometimes increase the pace. AND 3 x 1/2 hour walks at pace, try gentle lifts in the walk.
IN WEEK 4:
- Walk barefoot at home as much as possible
- Every day to 1 x 10 minute walk with technique
- Do 3 x 40 minute walks at pace and add some hills
- 3 times engage abdominal wall and walk for 5 minutes at slow pace
- 2 times engage abdominal wall and walk for 3 minutes FAST PACE
- Peel your foot from the ground heel to toe – this will activate all the muscles on the back of the leg especially the bottom.
- Angles at the hip should become equal
- Let the rib cage rotate – drive off from the center
Lets look after ourselves, keep the heart and lungs pumping and the whole system working!
After such a lovely evening in June we are joining up for another Pilates on the beach, a morning event this time. All our current Pilates clients are invited to join us on National Trust – Portstewart Strand on Sunday morning for Pilates, a nice long walk and a coffee afterwards if you wish. All welcome, kids, dogs, cats, partners!! Just bring yourself and a mat.
***Please note this event will be weather permitting so watch this space and our facebook page for updates.***
Call us, message us or text Teresa for more info, see you there
Where – Portstewart Strand
When – Sunday 3rd August @ 9am
For all our current Pilates clients we do not want you loosing your momentum after your hard work all year so as promised here is a programme for you to practice over the summer to KEEP YOU MOVING!!
Long and strong
- Side flexor stretch
- Roll downs
- Balance on one leg with arm in a circle
On mat (sitting):
- Sit and rotate, turn on in breath
- C Curve half roll backs
- Spine curls
- Curl ups
- On side
- On tummy
- Diamond press
- Star legs
- On 4 point kneeling
- Table top
- Thread needle
Finish in rest
Hopefully we will have a youtube video to follow. Don’t forget about our drop in classes running throughout the summer, book online or contact Teresa or Cleona on 02879 301296 or message us on Facebook on https://www.facebook.com/physioandpilatesmagherafelt
Now get practicing! See you all soon.
Pregnancy can be a difficult time for anyone, especially with your body changing so rapidly. Pilates is a great way to keep your body in shape and adapt to the fast changes that are occurring. It keeps you strong and helps avoid any pains or discomforts that generally come with pregnancy. Of course we advise all woman to discuss with their doctor before taking part in our classes.
Pilates can help pregnant ladies develop greater core strength by strengthening the muscles of their stomach, back and pelvic floor. This helps to equip your body better to cope with the strains caused by the added weight of the growing baby. The improved posture often achieved by Pilates takes a lot of strain away from your back and pelvis. By exercising and strengthening these areas of the body it can help avoid common problems such as backache and postural imbalances.
Deep breathing is an essential part of Pilates exercise, this allows fresh invigorating air to rush in. It is quite a simple idea really and easy to understand the benefits. Oxygen is a vital ingredient, a part of almost every chemical reaction in your body. So for your body to have any energy at all it needs a constant supply of oxygen! Deep breathing really helps to stimulate your internal organs and invigorate your body by allowing fresh blood to carry oxygen and nutrients to every cell. This of course is vital when carrying an extra person around with you! These exercises also prove to benefit you greatly when the big day finally arrives. Going into labour can be a stressful but the experience of Pilates exercises can help you relax and make the whole experience much more enjoyable.
Of course Pilates can also help for Post-Natal treatment as well. Pilates can help postnatal woman re-build their core strength and help regain that pre baby shape! Not only can it help with your physical shape but Pilates can be a great method of stress relief during the post birth experiences. It can be great for both mothers and fathers to deal with lack of sleep and over-tiredness! Pilates really helps to revitalise you and re-energise your body.