at Pilates Studio Seaford, Seaford Osteopathic Clinic
Personal Pilates & Yoga Programmes
Personal tuition is specific to your needs enabling you to learn and exercise safely, correctly and effectively, under the supervision of a qualified and experienced teacher to progress at your own pace and motivate you to achieve your goals. A 4-6 session programme is recommended, including take-home exercises for self-practice and maintenance. Prices start from £50 per session.
A gentle approach to ease breathing, stiffness and muscular tension, and to strengthen the deep abdominal, back and hip muscles that support the spine. A personal programme will assess postures and movement patterns that may be contributing to the occurrence of ongoing pain and seek to readdress muscle imbalances, teach coping and self-help strategies to restore and maintain stability, easier movement, and confidence.
Core Stability & StrengthTraining
Learn where and how to feel correct muscle engagement to stabilise the pelvis and spine. A strong and dynamic core will improve your posture, balance, energy-levels, stamina, confidence and is a key to preventing falls, injury and alleviating back and joint pain.
Structural Fitness & Body Conditioning – Matwork / Pilates equipment
The Pilates Studio creates a multi-dimensional exercise environment that both challenges and supports the body by training alignment, fine-tuning muscle recruitment, spatial awareness and coordination. The use of resistance, springs and weights challenges stability, builds strength, promotes range of movement with control. Working on the Pilates Reformer, EXO Chair, Pilates Arc and Oov is all engaging, fun, and feels great! Exercises using smaller equipment such as Pilates Ring, Foam Roller, gym ball, band and hand and ankle weights may be given as homework to consolidate and support your progress between sessions. Ideal for injury post-rehabilitation or to take your training to the next level.
Exercising with Osteopenia & Osteoporosis
A diagnosis of Osteopenia or Osteoporosis can knock your confidence. Understanding the importance of keeping physically active and learning how to exercise safely can help to slowdown the loss of bone density, rebuild bone and restore confidence. Bone is a living tissue that constantly remodels itself according to the forces that are passed through it. Pilates targets muscle strength and coordination while held yoga asana stimulate and strengthen bones. Both are load-bearing, low impact and facilitate balance (to lower the risk of falls) and so are uniquely beneficial for promoting the bone health. Depending on your condition it is critical to know which moves you should avoid doing, how best to adapt certain moves to safeguard the health of your bones when you are in a class, and what moves can yield the greatest benefits for fitness and wellbeing.
Posture, Balance, Coordination
Sedentary work and less active lifestyles undermine our health in many ways. Prolonged sitting and screen-based work strains and fatigues our postural muscles especially neck and shoulders which can have knock-on effects throughout the body. We often override our body’s signals when we are concentrating or under pressure to meet deadlines. Learning a short set of moves that can be slotted into your working day, at your desk, or to unwind tired muscles at the end of a long day can be a valuable tool to release tension, improve blood circulation, lymphatic flow, reenergise and restore good posture. Some top-drawer movement remedies are essential tools of a sedentary workplace. 2-4 personal sessions are recommended.
Pilates before & after Hip or Knee Replacement Surgery
A conditioning program prior to surgery can benefit post-op recovery. You can safely begin a post-rehab Pilates program from around 6 weeks after surgery once your surgeon or health professional has given the all clear. We will guide and support you towards restoring strength, balance and mobility, and because Pilates works to condition the whole body, asymmetries and imbalance between the two sides of the body from previous compensations patterns can gradually ease. As you continue your recovery you will regain confidence in your body and its abilities and be able to return once more to your favourite activities.
Yoga for Health Conditions
Yoga offers life-changing benefits such as better stress management, improved mental health, self-care and ability in managing a wide range of health conditions. It’s not just for bendy people! Yoga for Health can be learnt seated on a chair, lying on a mat on the floor and standing. Combined with specific breathing techniques it has been shown to improve the wellbeing of people who are at risk of cardiovascular conditions, type 2 diabetes, stress, anxiety or mild depression. Sessions will help you to feel more grounded, breathe in a more relaxed fashion, find calm within the body and mind, and gently increase range and ease of movement – yoga can be life-changing and its benefits are available to everybody, at any time in life.
Yoga to Support Digestive Health
Most people have experienced butterflies in their tummy before a test, interview, a date or performance – usually a short-lived experience that is often followed by a feeling of ‘high’ or sense of relief after the event has passed. But when lifestyle or events expose us to more prolonged or traumatic levels of stress the effect on our health can lead to chronic conditions. The stomach and digestive system are especially sensitive to stress. Part of the body’s stress / fight or flight response is a temporary reduction of blood flow to the digestive organs but chronic stress can disrupt the digestive process. This can be painful or even shocking, causing anxiety, feeling out of control or less able to cope. Our modern lifestyles are often accompanied by stress and information overload that over time can lead to a disconnect between body and mind. A yoga practice that is attuned to the axis of the gut and the brain can have a deeply restorative and toning effect on the digestive health as it teaches us to slow down, to sense into and move from the centre of the body, with awareness of breath and the flux of our attention. Yoga practices can deepen our capacity to accept, process and to let go, to arrive into a place of grounding and safety. Practices for specific conditions such as IBS, constipation, flatulence and bloating, inflammatory bowel disease, ulcers, indigestion and gastric reflux, hernias, diverticulitis can help to ease symptoms. A programme with a minimum of 4-sessions is recommended leading to establishing a personal practice sequence for ongoing support and self care.
Breathing Practices & Relaxation
Simple breathing techniques can offer multiple benefits for health and wellbeing such as reducing tension and stress levels, helping us to find focus and slow down a racing mind, they can alleviate pain or help us to reduce and control feelings of anxiety. Breathing techniques can low blood pressure and promote heart rate variability, and restore calm to a nervous system in need of rest and relaxation to promote healing and recovery. Breath is a constant companion throughout our lifetime, yet we rarely give it a second thought. Our feelings, emotions and thoughts as well as posture and levels of physical or mental activity all influence our breath. Whether we are feeling tense, worried, anxious, angry, happy or content – our breath reflects our internal state of being. When these states become the norm our breathing pattern becomes altered and habitual, often without us noticing. Breathing practice allow us to rediscover our breath, to return to its innate and responsive fullness and depth with profound implications for health.
Mindful Movement Practice for Managing Pain
The studio offers a mind-body approach in consultation with complimentary practices on hand and in house including osteopathy, acupuncture, and other supportive therapies. The initial session will form part consultation looking at the history of the condition, consider lifestyle factors and carry out an observation of your postural and movement patterns to inform a personal exercise/movement program. An individual and holistic approach to managing and alleviating pain through movement may draw on a range of techniques. These may include relaxation and breathwork, exercises to ease muscular tension and stiffness, build core stability, strength and mobilise joints through gentle and mindful movement. The studio equipment offers a uniquely supportive environment to target and improve muscle imbalance, recruitment patterns and motor control. A personal programme means you can learn and progress at your own pace, ask questions, exchange feedback and take away homework for self-practice in between sessions. The emphasis will be on enabling you to gain self-awareness, control and learn techniques that you can apply outside of the studio and in your everyday life. 4 sessions are a minimum recommendation.
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