Pilates Small Group Classes
Reformer and Combo
The Reformer Combo Classes are designed to tone muscles, strengthen the core and provide invigorating total body workout. The Reformer helps you isolate and condition each and every joint in the body without straining.
New to Pilates?
Option #1: Foundations (Beginner’s Class)
The Foundations class offers participants an introduction to Reformer or Core Work, this class is mandatory before joining a group class. You will review the five basic principles and learn essential exercises to establish core strength, stability and body awareness. (twice a week for 6-8 week session) Please contact Shiva Shade or Freesia Dorval at the front desk to get more information on upcoming Foundations Classes!
Option #2: Welcome Package
First Time Introductory Special
Offers 3 one hour private sessions with a certified Pilates instructor.
Option #3
If you have done Pilates in the past but want to know what class you fit into?
Private Assessment: 1 hour with a certified Pilates Instructor.
Contact the Studio Coordinators Shiva Shade or Freesia Dorval for more information:
Telephone: 250-598-9828 extension 2 or
Email: pilates@shelbournephysio.ca
Introduction to Pilates
Pilates is a unique form of exercise that is designed to condition the entire body through focus on alignment, core strength, breathing and flowing movement. The Pilates principals were developed by Joseph Pilates during the first world war to facilitate rehabilitation of returned soldiers. Pilates has developed into a form of exercise that is beneficial and safe for people ranging from Olympic athletes to those recovering from surgery. Pilates exercises are aimed to improve muscle control and tone, flexibility, balance, breathing pattern, and posture.
Pilates works on creating stability in the lower back and pelvic region, which allows the body to move with greater efficiency and form. This is achieved through contraction of the deep abdominal muscles and pelvic floor. Pilates exercises involve all parts of the body, particularly the arms, legs, and abdominal muscles. By strengthening certain muscle groups and stretching others, better posture is achieved, which reduces muscle and joint pain.
Exercises may be floor based, using gravity to provide resistance, and involving small pieces of equipment such as exercise balls and resistance bands. Other classes are studio based, using equipment such as ‘the reformer’ or a ‘trapeze table’ that can be adjusted through many different positions to facilitate strengthening and stretching in lying, sitting, standing and kneeling positions. Resistance is provided by adjustable springs.
Clinical Pilates classes are those run by our Victoria Physiotherapists. Group classes are available, or individualised programs can be created by certified Pilates instructors to address postural and strengthening needs.
Who is Pilates suitable for?
Because there is a wide range of Pilates exercises with varying positions and difficulty, it is a suitable form of exercise for people with different levels of ability. It may be particularly appropriate for those who have tried other forms of exercise in the past and not found them suitable. It can be enjoyed by any person who is aiming to improve their strength, posture, flexibility and tone.
Specific groups of people who may benefit from Pilates include:
- Pregnant women, and those who have just delivered a baby;
- Athletes and dancers;
- People with chronic back or neck pain;
- People with osteoarthritis;
- Following hip or knee replacements;
- Following breast surgery
- People with shoulder pathology;
- People with postural abnormalities (kyphosis, scoliosis); and
- Women with a weak pelvic floor, with resulting continence issues.
- Following an ICBC Motor Vehicle Accident Claim
Any person with a medical condition should check with their doctor before starting Pilates. People with specific needs or limitations should take part in studio or clinical Pilates, where the ratio of participants to instructors is low (equal to or less than 5:1).
Risks of Pilates
As with any exercise, poor technique carries the risk of injuring muscles and joints. It is important that a qualified Pilates instructor provides ongoing feedback to ensure safety, and to maximise the benefits of the exercise. The instructor should also be made aware of any injuries, illnesses, conditions, or relevant medications. Certain exercises, especially those on equipment, involve balancing and therefore it is possible to fall. The instructor is involved in choosing exercises that are at an appropriate level to avoid this happening.
Benefits of Pilates
Pilates provides the following benefits:
- Improved posture;
- Improved muscle control;
- Improved muscle tone;
- Improved flexibility;
- Improved balance;
- Improved ‘core stability’ – support for the lower back, reduced ‘wear and tear’ on joints, a solid ‘core’ which improves power and balance in sports and dance; and
- Improved pelvic floor strength.
Advantages of Pilates as a form of exercise include:
- Able to be extensively modified to suit individuals;
- Low impact, so is kind to joints;
- Can be progressed so that the program is constantly challenging;
- Wide range of exercises and equipment keeps it interesting; and
- Principles can be applied to everyday life, resulting in maximum benefit. For example, deep abdominal muscle contraction should be maintained during activities that ‘stress’ the back. Posture can be maintained during activities at work and home.
Pilates develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit.
