Physiotherapy Hands

Elizabeth Manning Physiotherapy

Promed Medical Centre
26 Rissik Street

Tel: (015) 297-2911

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pilates heading

What is Pilates? Pilates mat open leg rocker
What are the benefits of doing regular Pilates?
The Principles of Pilates
Who Should do Pilates?
Pilates during Pregnancy- Is it Safe?
Different Pilates Equipment
Classes and Individual Sessions

What is Pilates?

Pilates uses a series of non-impact exercises to develop strength, flexibility, balance and good posture. Pilates focuses on the alignment of the spine and the control of the 'core' muscles that support the back and neck. The exercises are chosen to suit each individual. Pilates assists in injury prevention and is useful in injury rehabilitation.
Pilates was developed in the 1900's by Josef Pilates.

What are the benefits of doing regular Pilates?

Pilates is designed to improve a person's physical problems and prevent any future body dysfunctions. It is a therapeutic exercise programme that can be used to discover your body's full potential. The benefits of Pilates are similar to the benefits of regular exercise:

  • Increased flexibility
  • Increased circulation
  • Reduced stress and muscular tension
  • Improved co-ordination and balance
  • Prevention and reduction of neck and back pain
  • Increased muscle tone and strength
  • Weight loss !

The Principles of Pilates

  • Concentration
  • Precision
  • Repetition
  • Control
  • Centring the "powerhouse"- core muscles
  • Body awareness
  • Balance and symmetry
  • Flowing movement
  • Breathing
Pilates reformer work

Who Should do Pilates?

EVERYONE! Pilates is suitable for men and women of all ages and fitness levels, from office workers to athletes. Pilates is suitable during pregnancy and after with permission from your doctor!

Pilates during Pregnancy- Is it Safe?

According to the ACOG (1994) all pregnant women should be involved in mild to moderate exercise performed regularly at least three times a week. Pilates provides you with the perfect opportunity to engage in gentle, regular exercise to obtain the maximum health benefits during your pregnancy without any risk to the developing foetus. Like all exercises performed during pregnancy, there are a few things to consider:

  • As your baby grows and gains weight you will have an additional risk when exercising lying on your back. By your second trimester the weight of the developing foetus can press on your major veins in your stomach causing unwanted irregularities in your blood pressure. For the safety of the mother and her unborn child it is recommended that you do not spend too long flat on your back.
  • Exercise at an intensity that ensures you do not become excessively tired or breathless. Remember, there are two of you sharing the same oxygen supply so a moderate intensity exercise is best to ensure the foetus gets enough oxygen.
  • It is important to strengthen your stomach muscles to ensure you can maintain your balance during your pregnancy. If you were to fall or even suffer mild trauma to your stomach you may cause severe trauma to the developing foetus. In your third trimester you should avoid tough ab workouts and replace them with gentle Pilates pelvic tilting exercises.
  • Pregnant women generate more heat as the foetus develops, this is most noticeable in the first trimester. It is important to make sure you don't overheat by exercising in a climate controlled environment and to drink plenty of fluids to ensure you do not dehydrate. Comfortable, loose-fitting exercise clothes will also help keep you cool.

Pilates Equipment utilised

Our classes are mat based and we use Pilates core balls as well as smaller Pilates equipment. The small equipment includes:

  • Pilates Rings
  • Small Balls
  • Theraband / Elastic exercise bands
  • Toning Balls
  • Rollers

Each patient/Client is started on a difficulty that is appropriate for their fitness and strength levels and are slowly progressed into more advanced exercises.

Pilates roller

Classes and Individual Sessions

We offer classes in small groups (no more than eight people at a time) and for individuals. Classes are offered Mondays to Fridays in the mornings; 7:15h 08:00h; and Monday to Thursday evenings; 16:00h, 16:45h and 17:30h. Each class is approximately 45 minutes long. If you would like to start a class later or earlier we are flexible and can often arrange a class if there is sufficient interest. Individual sessions can be arranged at a time that suits the client, for an additional monthly fee. If you would like more information please contact us as classes are strictly by bookings only!

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