BEGINNERS GUIDE TO PILATES @ SERVICEYOURBODY.IE
BEGINNERS GUIDE TO PILATES @ SERVICEYOURBODY.IE
If it is the first time you are trying Pilates it can be a bit daunting!
But for some reason, people think that pilates classes come with an extra air of “avoid this unless you are fit, and flexible”
This is probably what we hear the most, people are nervous about starting a course of Pilates, they feel they are not fit enough to start or have an injury. One of the benefits of Pilates is it is a low impact, low intensity workout.
This makes it perfect for beginners or people recovering from an injury, it is also allows you build up your strength slowly over a number of weeks at your own pace. There are quite a few clients attending classes with some issue and our experienced instructors know how to modify exercises for the individual’s restriction and issues.
Want to know what to expect during your first few classes? Here’s our Beginners Guide to Pilates that will help you be prepared and be able to enjoy your first class:
Don’t forget your Grippy socks!We suggest you wear tighter fitting cloths such as leggings or shorts and t-shirt so as you feel free to move and stretch during the class, you will warm up quickly!
We also recommend you wear grippy socks to help with your workout and give you more support while on the mat and reformer, if you don’t have any socks you can purchase some in studio on your arrival!
There are two types of pilates classes @ ServiceYourBody.ie – Mat & Reformer classes
Depending on which class you choose to start with either mat, or Reformer both options focus on the concept of control and full body strength. In pilates, your muscles are working against your body weight and with the Reformer you will also be working against resistance springs and bands.
Our Reformer classes can look intimating with the springs and straps on the machines and our mat classes can seem a bit confusing with the different names of the moves and trying to remember to breath!
Whether you’re on the mat or reformer machine, you can start as a complete beginner, you don’t need to have done any mat classes before you can start Reformer and vice versa.
Both types of class will give you a great core workout targeting muscles you never knew you had!
Many clients love the feeling of being on a reformer – the machine gives you added flexibility and mobility while also challenging your strength giving you a great workout.
Regardless of which class you try, your goal should be to go at your pace, be guided by our excellent instructors, breath and enjoy your class.
Feeling the burn and being sore the next day!
Pilates is a low intensity workout so you won’t be jumping around doing Jumping Jacks or Squats, Pilates is made up of mostly bodyweight exercises targeting specific smaller muscle groups in a controlled way.
If you feel sore the next day this is normal and is called the DOMS (Delayed Onset of Muscle Soreness) and is common after trying a new exercise routine, these aches will ease over a day or two.
Don’t forget your Grippy socks!
We suggest you wear tighter fitting cloths such as leggings or shorts and t-shirt so as you feel free to move and stretch during the class, you will warm up quickly!
We also recommend you wear grippy socks to help with your workout and give you more support while on the mat and reformer, if you don’t have any socks you can purchase some in studio on your arrival!
Expect to hear strange lingo!
Pilates has it own set of terminology, you will hear our instructors say things like such as “engage your pelvic floor” but don’t panic you will get used to what these mean and shown how they help guide you through your class ensuring you are targeting the correct muscle groups.
Understanding Pilates and getting the best from your class!
Getting started
Of course by now you’ve heard of Pilates but you may not know exactly what it is. Pilates is a series of precise, controlled exercises which target the core to strengthen it and the rest of the body.
Pilates was developed by a German man, Joseph Pilates, as a way of overcoming his own physical shortcomings, caused by childhood ailments. Joseph Pilates emigrated to the US in the 1920s and opened a studio in New York, where his method quickly became popular among the dance community. He continued to develop and advance the Pilates method until his death in 1967.
Find the right studio
There are many studios and gyms teaching Pilates classes, however to get the best from your Pilates class you should look to join a specific Pilates studio which solely focuses on Pilates. These studios will have very specialised staff dedicated to Pilates and will be able to guide you more precisely on your journey.
Mat versus Reformer
Pilates can be done in two ways. Reformer classes use a specific machine (Reformer) which is equipped with straps, springs and pulleys to facilitate muscle lengthening and strengthening.
Mat-work classes are more mainstream and they are predominantly equipment-free, perhaps using only basic items such as bands, blocks and balls and involves a lot of body weight exercises.
Neither type of class is better than the other, however we believe a combination of the two is best as mat classes consist of more body weight exercises that really target the core, while Reformers can give you more of a full body workout, so a mix of one class of each per week will give optimum results.
Don’t be a purist!
There are many different styles of Pilates, some people can be Pilates snobs and criticise other forms for not being true to Joseph Pilates’ original methods, but it doesn’t have to be ‘classic’ Pilates to be good and effective.
At ServiceYourBody.ie we believe Pilates is about mind and body co-ordination and movement, once you are moving you are making changes and improvements to your body.
Use your brain as well as your body
Movement should be thoughtless and fearless, in our Pilates classes we do ask you to focus while doing a movement to ensure you are moving as best you can. This time spent focusing on your movement allows your body to learn how to move without thinking, when you are going about your everyday tasks.
Focus on the process of the exercise rather than the outcome, but don’t try too hard as that causes you to tense up!
Find the right teacher
It’s crucial you find well-qualified and experienced instructors; luckily for you all the instructors at ServiceYourBody.ie are highly trained and come with many years of experience. We have a great team across our two studios so, if one instructor’s style doesn’t work for you, try one of our other instructors.
If you have any specific issues, you can come to us for an assessment before starting your Pilates journey. Also, our classes are kept small on purpose with no more than 8 in our Reformer classes and max of 8 – 10 in our mat classes. Smaller numbers will mean you get more personal attention.
Be patient
To get the best results, like everything, you need to give it time, commitment and be consistent. Don’t try to progress too quickly as unfortunately there are no quick wins.
The gear
You can wear pretty much anything to a class, as long as it’s comfy and you can move freely.
Please contact us if you have any further questions.
Low Back Pain and Reformer Classes Lucan
Low Back Pain and Reformer Classes Lucan
A great review of how our Reformer classes Lucan helped Ann, Ann has had low back pain and knee issues for quite a while. She has tried a variety of different exercise regimes to help her back and knee, she found some of them just made things worse. Below she talks about how the reformer classes have helped improve her overall strength, flexibility and improve her back and knee issues in just a few short weeks.
[embedyt] https://www.youtube.com/watch?v=gNWC3Kx_vIg[/embedyt]
"Whilst I have always been an advocate of regular Pilates for whatever ails you physically, I can honestly say that the Reformer classes Lucan at ServiceYourBody.ie, Lucan are a games changer!
This particular type of Pilates is fantastic for anyone wanting to strengthen your whole body without the fear of doing any injury.
The Reformer bed literally takes the chance of injury, or doing the exercises incorrectly, out of your hands.
The classes are small and at a personal pace so there is no worries about not being able to keep up. You just set the Reformer bed to your ability (with help from the instructors who are always working to help!) and do each exercise guided by the instructor.
The level of experience and knowledge from all the team at ServiceYourBody.ie have helped me recover from back and knee injuries and strengthen up my whole body with an ever changing variety of great fool proof exercises.
Personally, I have found a huge improvement in my core strength, overall flexibility and upper body strength in just a few short weeks attending the Reformer Pilates classes.
If you can suffer Andy's awful jokes whilst trying to hold an exercise move, then these is the classes for you!
And if you can't, dont worry there are more instructors with better jokes!!
???? Ann P. Lucan"
A Case of Low Back in a Golfer
A case of Low Back Pain in a Golfer
We have been treating a Golfer with low back pain and his reaction to his back pain was very typical of people with back pain.
- Reduced how much he moves
- Developed different movement strategy
- Worried about causing more damage
- Slow to seek help...more of a male trait
How we treated him..
- Got him to move more
- Showed him how to squat and split squat pain free
- Explained to him movement is key to pain relief
- Explained Pain does not mean damage
- Small bit of hands on work
Returned a week later pain free and played a couple of rounds of golf with no issues.
Contact us for an appointment 086 8318931
[embedyt] https://www.youtube.com/watch?v=42v_Js859jc[/embedyt]
A Case of Hip Pain
Hip Pain
Over the past 6 weeks we have been working with a lady in her 40's with left sided Hip Pain, she reported having the hip pain for 1.5 years. She had a baby 2 years ago and the hip pain came on 6 months after having the baby. The hip pain was initially an intermittent niggle, but over the past few months it has become ongoing. The hip pain was worse when she runs, referring into her hamstring and wakes her turning at night with a pain scale of 8/10.
On our initial assessment we could see she was not happy to load her left side in step ups. Her balance was poor on her left side, her SIJ was positive for pain and she had a positive slump test.
Treatment Plan
We put a plan in place to strengthen her left hip, glute and core while working on her balance. We also wanted to get her nervous system happier to load her left hip and use her left side more, so as to reduce her hip pain.
Over the course of about 5 weeks her ongoing hip pain had reduced fully but she was still getting hip pain turning at night. We increased her strength work around her hip and her hip pain resolved completely day and night.
Her goal is to get back running a couple of days a week, so we put a plan in place to continue to load the left hip and start walk/run progressions and gradually get her body use to loading the left hip.
[embedyt] https://www.youtube.com/watch?v=w90pwMOTQIo[/embedyt]
If you are suffering from ongoing hip or low back pain, or suffer from any pain that restricts your daily activities, give us a call to make appointment or avail of our "Free No Obligation" Full Body Assessment to understand your pain and how we can help to resolve it.
Tennis Elbow Exercises
Tennis Elbow Exercises (Lateral Epiconditis)
In the past month we have seen a lot of Tennis Elbow cases, more than we would normally see. The cause of each case is slightly different but they all involved a sudden increase in work and load through the hand and arms. One client had an increase in workload lifting and moving stock around the warehouse. Similarly another client had to work longer hours through the recent storms, while the latest client decided to paint two rooms over two days, all ending you with Tennis Elbow.
The 4th case of Tennis Elbow actually originated in her Neck and Shoulder which was causing nerve impingement affecting the muscle further down her arm.
We have put together 3 short videos of Tennis Elbow Exercises to help with true Tennis Elbow i.e. inflamed forearm Extensors. Tennis Elbow is characterised with outside elbow pain which is aggravated when you need to grab an item or pick something up which causes an increase in elbow pain. The Forearm extensor muscles are tight causing a pull at the muscle attachment point on the outside of the elbow.
Tennis Elbow Exercise Progression:
Video 1: Isometric Exercises
These are a low level pain Tennis Elbow exercises whereby you are tensioning the Extensor muscles without causing it to lengthen or shorten. This exercise encourages blood flow into the tendon which is imperative to help reduce the inflammation.
[embedyt] https://www.youtube.com/watch?v=kLQ8kD04IVc[/embedyt]
Video 2: Eccentric Exercise:
As the pain starts to subside you can commence Eccentric Tennis Elbow exercises, this is where we place the muscle under tension while slowly lengthening it. This is getting the muscle prepared for that movement while strengthening the Extensor muscle group.
[embedyt] https://www.youtube.com/watch?v=vfSokhSEgBQ[/embedyt]
Video 3: The final Tennis Elbow exercise in strengthening the Forearm Extensors and getting them prepared for twisting and grabbing actions we require them to do. You can use a broom handle or hammer for this exercise holding them heavy end up and building the strength over time.
[embedyt] https://www.youtube.com/watch?v=Fpqr_SxAXB8[/embedyt]
If you do not have any success with these Tennis Elbow exercises you may have another issue causing your Tennis Elbow so we suggest visiting a Therapist for further investigation.
Please contact us if you need any further assistance or wish to make an appointment.
andy@serviceyourbody.ie
Reformer Pilates Lucan
New To Lucan!! ServiceYourBody.ie are the first to bring Reformer Pilates Lucan and have introduced 12 New Reformer Pilates Classes to their weekly Pilates Timetable.
These classes introduce the use of the high tech Reformer machines which help achieve much quicker results to your core and overall body strength.
ServiceYourBody.ie have added 6 New Allegro Reformer machines to their studio. These classes are suitable for complete beginners to advanced.
[embedyt] https://www.youtube.com/watch?v=stsLCcG_jwY[/embedyt]
Why Reformer Pilates?
Endorsed by Doctors, Physio & Physical Therapists, Professional & Amateur athletes around the world, Pilates is excellent for the rehabilitation of injuries, relieving chronic pain, improving sports performance and health & fitness.
Some of the Benefits of Reformer Pilates…
• A refreshing mind-body workout
In Reformer Pilates the quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements while helping to reduce stress.
• Develop a strong core - flat abdominal muscles and a strong back
Reformer Pilates exercises develop a strong core, while integrating the trunk, pelvis and shoulders, to provide a full body workout.
• Gain long, lean muscles and flexibility
Reformer Pilates both strengthens muscles, while improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.
• Create an evenly conditioned body, improve sports performance, and prevent injuries
Reformer Pilates Lucan machines work your entire body so it is evenly balanced and conditioned, helping you develop better performance and less chance of injury.
Reformer Pilates Lucan is an extremely flexible system with a range of difficulty tailored from beginner to advanced classes.
Start the workout that best suits you now at ServiceYourBody.ie and increase the intensity as your body conditioning improves.
Reformer Pilates Lucan
We are delighted to announce that after months of planning we are bring Reformer Pilates Lucan to our studio in Lucan village.
Reformer Pilates Lucan is the next step in your Pilates journey. Reformer classes offer you a great way to build on the strength and flexibility you have developed in your Mat classes. Combining Mat and Reformer classes is considered the best way to become a Pilates Guru.
The Reformer machines work by having a number of resistance springs, pullies and a moving platform, these combine to give you an excellent workout in a safe controlled environment. We do all the usual Pilates moves and many more with the resistance springs giving you a strong workout.
As always all classes are guided by an instructor to ensure you are getting the best class experience. Reformer classes are suitable for all ages and levels.
[embedyt] http://www.youtube.com/watch?v=8CwXGG6C9Hw[/embedyt][embedyt]
If you have never tried a reformer you are in for a great class, the Reformer can look intimidating but honestly it is not as scary as it looks. You can become very proficient on the Reformer after a couple of sessions and as soon as you do just watch your strength and coordination improve further.
Booking Your Class:
We are introducing 6 Reformer Machines, so Reformer classes will be restricted to 6 people.
Therefore we will be insisting that people book online to secure your place in a class and the usual T&C's apply for late cancellations or no shows.
Similarly, due to space within the studio Mat classes will be restricted to Max 10 people and this will be on a first come first served basis or again we recommend you book online to be assured of your place in the class.
Classes can also be booked through the Mindbody App or our live booking system via the BOOK CLASS tab on our website serviceyourbody.ie
The Mindbody app is available on the usual platforms, when downloaded you can search ServiceYourBody.ie and book your classes in advance with the piece of mind you have your place reserved. www.mindbodyonline.com/get-the-app
You can access all of our class passes and special offers and purchase them through the app. Contact us if you have any questions about the app.
New Class Timetable:
Below is our New Body Maintenance Pilates Class Timetable coming into effect w/c Monday 18th September. We are introducing a range of Beginner and Intermediate classes to help introduce you to and improve on the Reformer. We will be starting the Reformer classes and introducing the new timetable from w/c Monday 18th September.
The timetable is a mix of Mat & Reformer classes, we have tried to maintain a good balance of both classes, maintaining our more popular Mat classes and providing plenty of opportunity to do Reformer classes. We are also introducing some extra morning and weekend classes.
New Pricing Structure and Offers:
In addition to the new timetable we are introducing a new pricing structure and class pass offerings. You may be wondering why the Reformer classes are a little more expensive than our Mat classes, this is due to the fact that they are smaller classes and you are benefiting from a reduced teacher pupil ratio.
Below are the new prices for our Mat & Reformer classes effective from Monday 18th September. There are different types of passes including Combo passes which give you the opportunity to mix Mat & Reformer classes.
Healthy Body Workshop Series
Healthy Body Workshop Series
We are running a Healthy Body Workshop Series starting next Saturday with our:
#1 Healthy Back Workshop - Understanding Low Back Pain.
#2 Neck & Shoulder Series - Relationship between neck and Shoulder Pain
#3 Hip & Knee Pain - Keeping them strong
#4 Pelvic Floor Muscles: Why you should strengthen them
Check out the details of the upcoming workshops below.
Email andy@serviceyourbody.ie if you would like to attend any of the upcoming Healthy Body Workshop Series.
Further details below: 
FREE Full Body Check Up!
Do You Experience Pain?
Do You want to be Pain Free?
Are you in Pain.... would you like to understand your pain and how to be Pain Free.
Contact us to book a FREE no obligation "Full Body Check Up"
Your "Full Body Check Up" is a 20 min assessment were we assess your injury, movement, breathing and strength. During your assessment we will discuss how you use your body each day.
Following your assessment we will also discuss how you can become Pain Free.
At ServiceYourBody.ie Physical Therapy clinic we work with our clients on educating them about their injury and pain, how they can become pain free through movement and developing strength.
Email us to book your FREE no obligation "Full Body Check Up"
andy@serviceyourbody.ie
serviceyourbody.ie
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