Pilates Classes in West Hull (Hessle)
Specialist Personal Training in West Hull Villages
(Willerby, Anlaby, Hessle, Cottingham,
Swanland, Ferriby, Brough, South Cave, Hotham)
Contact
Emma Richardson
on 07973 684595
emmarichardsonpilates@gmail.com
How will I benefit from Pilates?
The practice of Pilates has many benefits. Initially it is a gentle practice which helps to mobilize stiff joints, improve muscle strength and endurance, redress muscle imbalance, enhance both core stability and joint stability, increase joint flexibility and as a result will improve overall posture. Pilates pays attention to breathing and so, as well as teaching us to breathe properly, it is also a very relaxing practice. We often comment after classes how pleasant it is to leave an exercise session without feeling 'beaten up'. In addition a regular Pilates practice will also improve muscle tone and aesthetic appearance.
Who can attend Pilates classes?
Because a range of classes are available, the answer is 'just about anyone'. There are classes to cater for beginner, intermediate and advanced practitioners. As the name suggests these sessions cater specifically for different levels of ability and experience. Evening beginners sessions can also be adapted for ante and post natal clients and older adults who are not available during the day. We do, however, have specialist seniors' sessions on Monday, Wednesday and Friday afternoons. These sessions use a great deal of equipment to achieve both effectiveness and comfort and the content is specially modified to make it appropriate for the group. It is important to note that a standard 'fitness' Pilates class such as you might find in a health club or sports centre is not appropriate or safe for older adults or ante and post natal clients.
What conditions can you cater for?
Class content can be modified and adapted to accommodate a wide range of conditions and injuries. Common conditions in a seniors' session might include osteoarthritis, rheumatoid arthritis, osteopenia and osteoporosis, carpal tunnel, frozen shoulder, non-specific low back pain, disc problems, spinal stenosis, facet joint problems, scoliosis, ME, MS, Parkinsons, post cancer, low blood pressure, high blood pressure (well controlled), post hysterectomy & mastectomy, pre and post hip and knee replacement, stroke, asthma and COPD, pelvic girdle pain, diabetic neuropathy, visual and hearing impaired. The arrival of new clients regularly prompts me to undertake further training in order to be better prepared to deal with an unfamiliar condition, so if yours is not on the list, that does not mean you cannot be accommodated.
Get Out Of Pain Pilates Sessions
What is Pilates?
The practice of Pilates is named after its founder, Joseph
Pilates, and started in the early 1900's. Pilates referred
to his practice as 'Contrology' as its principles included
Control (of movement), Concentration (participants are
required to focus on their performance of the exercises),
Centering (the muscular connection which underpins all
movements), Efficiency of Movement (movement flows
outward from a strong core), Precision (fewer repetitions
but with perfect performance), and Breathing (performed
correctly breathing is linked to effective contraction of
the core muscles).
Pilates FAQ
Will Pilates give me flatter stomach?
This is a very popular question. The answer is that Pilates will effectively tone and condition your deep and superficial abdominal muscles. Muscles worked will include the deep abdominal muscles (transversus abdominis), the action of which is to compress or flatten the abdominal region. We will also work the six-pack muscle (rectus abdominis) and internal and external obliques, which are situated at the sides of the waist. A balanced Pilates practice will work all of these muscles effecticely and every Pilates exercise, whether it is an abdominal exercise or not, is underpinned by a contraction of the deep abdominal muscles. So, the answer is YES. It is worth pointing out, however, that we will also take a balanced, whole body approach as this is not just an 'abs class'.
What should I do if I have an existing medical condition?
All new participants are required to complete written screening prior to participation. If you have a medical condition or injury such as the ones listed above you will be asked to speak to your doctor prior to attendance to ensure that the session is safe and appropriate for you. If you are attending a Seniors' session please remember to tell your doctor that the session will be specially adapted to make it appropriate and to ask for any specific advice relating to your condition. In addition, it is important to remember that you will not be required to perform any exercise in a session which causes pain or worsens existing pain as your comfort and wellbeing is always the first concern.
Is Pilates beneficial for Osteoporosis/Osteopenia?
Osteoporosis/Osteopenia are increasingly common in older adults and can cause loss of height, poor posture, increased pain, increased incidence of falls and fall related injuries and reduce breathing capacity. Pilates can be helpful in several ways. Many Pilates exercises are 'bone loading' exercises. These exercises stress the bone in a controlled way, encouraging the body to make the bones stronger, thus reducing the risk of fractures. In a seniors' Pilates session we specifically target common fracture sites such as the wrist, shoulder and neck of femur with bone loading and strengthening exercises. Osteoporosis can cause a loss of height due to fractures in one or more vertebrae. As well as giving a 'stooped' appearance this may be accompanied by pain and an accompanying mobility issues. In seniors' Pilates sessions we do two things to help with this: we avoid trunk flexion exercises completely as they can actually cause wedge fractures and we work on thoracic extension exercises to help maintain good posture. In addition we work on balance, to prevent falls in the first place, and work on breathing to improve ventilation. If you are post menopausal, or suffer from osteoporosis/osteopenia or if you take steriods regularly for conditions such as COPD or asthma, think very seriously about avoiding resisted trunk flexion exercises (curl-ups, sit-ups,......) in order to avoid damage to your spine.
I suffer from stress incontinence, will Pilates help with that?
Again, the answer is yes. The pelvic floor muscles have to work against gravity and are often weak, they are largely ignored and frequently stressed when we practice many forms of popular exercise. In addition, many people do not like to talk about pelvic floor problems and so frequently do not get any help. Once again, pelvic floor contractions, along with deep abdominal contractions, underpin every repetition of every Pilates exercise you will practice, leading to a stronger and more effective pelvic floor.
Can I Practice Pilates in pregnancy?
Exercise in pregnancy is positively beneficial in most circumstances, but this is different for every woman and in each pregnancy. The goals of Pilates in pregnancy are quite different from those of a more general Pilates session and your usual instructor may not be qualified or insured to deal with you unless they do not hold a specific ante and post natal qualification. Over the past several years I have been involved in training Pilates and fitness instructors and midwives around the UK in the safe teaching of exercise in pregnancy. If your instructor does not hold a specific qualification he or she may have the best of intentions but may be blissfully unaware of any dangers, and the wrong choice or intensity of exercise could lead to injury. It is, therefore, essential to first seek the advice of your doctor or midwife to ensure that Pilates is appropriate for you. Remember to tell him/her that you will be attending a modified session with an experienced and trained Pilates professional.
I have back problems. Will Pilates help me?
Firstly the answer is YES. I would, however, qualify that statement by saying that not all Pilates exercises are good for all back problems. Consequently, if you have a diagnosed back problem, you should ensure that your instructor is appropriately trained in Back Care Pilates. Screening prior to group and one to one sessions aims to identify which activities would be appropriate and which inappropriate, in order that your practice will be both safe and beneficial.
Group sessions for seniors and beginners are 'back care' biased and as such include a range of joint mobility exercises for each area of the spine, flexibility and strengthening exercises to create a balance between the length and strength of muscles and stability exercises to increase the stability of the spine, pelvis and shoulder girdle. Simultaneously we avoid any 'risky' exercises in these sessions. Consequently these sessions, along with lifestyle advice and guidance on proper lifting techniques, reduce many of the problems which cause back pain.