Endorsed by the medical profession, Pilates enhances mobility and overall strength and flexibility. It is proven to relieve pain and stiffness and mobility issues by improving posture, back and joint problems. It is therefore, a useful tool to sports training, improved performance and for rehabilitation.
Pilates is for:
At The Osprey Clinic, we provide Pilates matwork classes. These may include the use of free weights, stretch bands and gym balls.
Group classes are scheduled to meet all levels of fitness, from beginners to advanced levels and the age range is from 15 to 85. We have a maximum class number of five to ensure a high level of teaching supervision. An introductory private session, to address the basic principles of The Pilates Method and to assess individual goals and health history, is required before joining a group class.
Group Class Timetable:
Mon 11 -12pm Intermediate/Advanced
Tue 5.40-6.40pm General
Wed 10.15-11.15am Beginner/General
Thu 5.40-6.40pm Beginner/General
Fri 11-12pm General/Intermediate
Private classes are tailored to your individual needs either at your home or at our studio.
A full initial assessment includes:
This forms the basis of a tailored exercise programme.
our Private Pilates clients tend to progress faster in developing good Pilates technique, strength and flexibility by having 'one to one' sessions. These allow you to focus totally on executing each exercise with precision, without the distractions of being in a group class.
Private sessions may be geared towards the following:
One to one Pilates sessions consider your individual fitness requirements. This may be for toning or conditioning specific areas of the body, such as the abdominals, or to improve overall fitness or sporting performance. By developing excellent core muscle strength other physical activities are executed more efficiently. For this reason, sports people commonly incorporate Pilates training into their fitness regimes.
Pain Management and Remedial Therapy can also be achieved with regular Pilates sessions. Private sessions will be required initially, but it may be possible to join a group exercise class as you progress, depending on your condition. Combined sessions of Manual Therapy and Pilates may also be considered to help you to make better progress.
At the Osprey Clinic we also provide classes,
Pilates for the older person
Pilates offers a gentle approach to exercise for health and mobility for the older age groups. More and more, people are starting to exercise in later life, when the body starts to display the physical effects of wear and tear. Pilates helps you to cope with degenerative changes in the spine and joints and to maintain mobility. Also, following joint replacement surgery and the rehabilitation process, it is important to maintain joint mobility and muscle balance through regular exercise. In addition to offering private classes, our small group classes are an opportunity to exercise with others in a fun and friendly environment.
Pilates for advanced fitness training
Many people wish to progress to Advanced Pilates for the challenge of mastering movement techniques which challenge the body in a similar way to dance or gymnastics. These exercises demand ultimate core strength, stamina, balance, concentration, coordination, controlled breathing pattern, postural awareness and control.
At The Osprey Clinic, advanced exercises are broken down initially, into manageable patterns of movement to enable the individual to gradually progress to advanced level.
Pilates for Pregnancy
During pregnancy it is inadvisable to take up a new form of exercise, in general. However, a gentle Pilates programme can be designed to suit your level of fitness and individual needs taking your overall health history into account. At The Osprey Clinic we work with pregnant women only from the 17th week of pregnancy if you are new to Pilates. Our instructors are fully trained and experienced in working with pregnant women. A thorough understanding of health problems in pregnancy is important to ensure safety for you and your baby and certain exercises are contraindicated during the different trimesters. Your instructor will provide you with suitable exercises for each stage of your pregnancy and at a manageable pace.
Yoga Flow is based on Ashtanga Yoga, which uses traditional practice including meditation and pranayama.
The aim is to build up the practice dynamically, preparing you for a deeper relaxation in Savasana, working the body physically, mentally and spiritually.
Our instructor, Iva uses verbal and physical adjustments to enhance your experience of the class and to enable you to develop and build your practice gradually over time.
Yoga Flow is for:
Rehabilitation and Clinical Pilates is tailored to your individual needs, following injury or surgery and may form an essential part of the rehabilitation process.
Core stability training is fundamental to Pilates Rehabilitation, enabling the body to build strength initially in deepest muscular layers. This provides a solid foundation for the repair and reconditioning of other muscle groups.
Pilates is a body-wide conditioning method. So, whether you have suffered a sports injury or are recovering from spinal or bunion surgery, or an infection, Pilates will help you to regain your strength and flexibility gradually over time, and to return to your normal activities.
For example, Abdominal and Pelvic Floor strengthening contributes the recovery of hamstring, groin, knee and other lower limb injuries.
With respect to Shoulder Injuries, Pilates Rehabilitation works to develop correct posture of the entire shoulder girdle and give strength and support to the paraspinal muscles in the neck and upper back. This improves the healing process and protects the body against recurrent strains.
Rehabilitation sessions start with:
Initially, you will be given a programme of gentle rehabilitation exercises specifically aimed at improving the injured area, as well as exercises for core stability and posture.
Exercises are generally slow and repetitive in the early stages of rehabilitation and develop in their complexity as you progress. Working against resistance and using free weights over time, will enable you to regain your strength, flexibility and muscle balance to give the body the best chance of a full recovery.
“I wanted to do Pilates to gain core strength and tone my body, post having children. Gina John, founder of The Osprey Clinic, would come to my house to train me at my convenience and we would train for an hour at a time. I learnt a lot about Pilates and how to use my muscles properly. My body changed dramatically and for the better.
Gina has a warm and gentle character. She knows so much about all levels of fitness and Pilates and was professional at all times. When I had a back injury, Gina could also help me with my back pain. She supported me with back stretches and extra exercise so it wouldn’t be re-occurring. I got fit and healthy at the same time. Many thanks Gina!”
“I joined Gina’s Pilates classes at The Osprey Clinic, seven years ago as a very unfit middle aged woman with zero coordination! From the outset Gina gave me the confidence and motivation to believe that I could improve. From a tentative start I now attend classes twice a week and have a private class on Sundays.
Gina’s medical knowledge and professional training means that she is able to give individual informed advice and ensures that every person has an individual safe programme. The classes are varied and enjoyable and can be a lifeline after a stressful job whilst the private class is individually tailored and is more intensive including the use of the Swiss ball.
Gina is an excellent teacher. I can say this with confidence as a teacher trainer. She also has emotional intelligence and can make everyone feel good about themselves and confident. Classes are offered at a broad range of times to suit all lifestyles.
I am hooked on my classes which I believe have improved my posture, confidence and wellbeing and I recommend her without hesitation, as would the rest of the class.”
Lynda, North London
Copyright © All Rights Reserved: Flower Power 2014