Welcome to Movement4Health
“Lack of activity destroys the good condition of every human being, while movement & methodical physical exercise save & preserve it” (Plato)
Your body needs to move to feel well, but only through good movement you can change how your body looks, feels & performs. Disregarding of your age, size or shape a regular practise of Pilates will promote a healthy life for you.
Improve Your Posture
Restore Your Health
Enhance Your Life
Pilates targets the deep postural muscles of your body by performing slow, smooth and controlled movements. Its aim is to mobilise stiff joints and to strengthen the muscles without straining them nor adding bulk. Good movement skill is coordinated with an adequate breathing technique to achieve & maintain core stability.
"Not only is health a normal condition, but it is our duty not only to attain it but to maintain it."
Time, age, life style… takes a toll on how your body moves and feels. Many health conditions appear as consequence of lack of physical activity too.
Pilates is a gentle and non-aerobic lifelong exercise method that teaches you how to improve the way you move in order to delay the onset of MSK conditions as well as to manage better their consequences.
Through improving your personal awareness and learning a path to connect body&mind, you will be in a better place to adapt to and manage better all the changes of your life. Renewed confidence in yourself will be just a consequence of your achievements
“The art of Pilates is looking at the body and knowing the most direct way to address it”
Consist of a repertoire of about 100 non-aerobic exercises taught in a gradual, effective and safe manner to small groups or in a 1:1 basis that will lengthen and strengthen your muscles, improving your posture stressing neither your joints nor heart. Thanks to a regular practice you can expect to achieve a leaner, suppler and more toned body as well as a calmer, more focused and relaxed mind.
Altogether, You will learn to improve your body awareness and improve the quality of the way you move, enhancing you wellbeing.
Benefits of a regular practice of Pilates
A stronger, healthier back
A more toned, mobile and flexible body
A leaner, longer look
A flatter stomach
A straighter spine
A taller gait
A better body shape
A better balance between strength and suppleness
Easier, fuller movement
Greater body awareness
Injury prevention and rehabilitation
Gain without pain
Relief from stress
A sense of calm and well-being
Pregnancy: Ante & Postnatal
As your pregnancy progresses your body endures many important changes: It becomes more flexible and your joints more unstable Your balance, posture and centre of gravity will also be affected to allow the growth of your baby. All these are normal adaptations, still they can cause discomfort and increase your risk of injury.
As a holistic body conditioning method Pilates is very effective in strengthening & stabilizing your abdominal muscles, pelvis & spine, reducing the stress of bearing your baby. In addition concentration on breathing will help you to release tension & relax helping you to prepare for the labour and the demands of early motherhood.
The classes are suitable from the 16th week of pregnancy or after the 6th week post-natal check-up. Please gain consent from your GP or Midwife and complete the Health Questionnaire (please use the link) prior to joining the classes.
Download Ante and Postnatal Enrolment PDF
Pre & Antenatal Benefits
.Prepares you before you get pregnant
. Improves your body awareness
.Alleviates your postural stress
. Counterbalances the laxity of your joints
.Develops your natural “corset” to support your back & baby
.Eases motherhood physical demands (bending, kneeling, carrying & breastfeeding for longer)
.Improves abdominal tone
.Re-accommodates your Ribcage
.Restores Pelvic Floor
.Prevents common joint problems
.Releases “feel-good” hormones
.Helps you to de-stress & relax
.Helps you to manage your weight, tone up & get back into shape
Joseph Pilates practiced his method well into his 80's and he benefited from good sense of balance, flexibility, strength and a general sense of wellbeing.
Pilates exercises are generally appropriate for everybody and will have a positive relationship to your health.
Benefits of regular practise
Preserve the use of your joints and muscles
Delay the onset or alleviate the effects of some medical conditions
Make you feel better
Maintain / Promote your physical ability & independence
Keep you busy and participating in your community
As Pilates Instructor I am well qualified to select and adapt the exercises that will better suit your age & conditions. Some small equipment will be used to adjust or compensate any physical limitations you may experience. If you have a particular concern, please gain consent from your GP and inform me before the class. To complete a Health Questionnaire is required prior to joining the classes.
Bone Health: Osteoporosis
Low bone density is a health condition that affects a large amount of men & women from their fifties. Osteoporosis is a condition that weakens bones, making them fragile and more likely to break and it is indicated by a Bone Mineral Density result (See Picture).
Many people with osteoporosis believe that exercise increases the risk of breaking a bone, the evidence shows quite the opposite. A regular, properly designed exercise program can help to prevent the falls and fall-related fractures by strengthening bones and muscles, and improving balance, coordination, and flexibility.
Non-impact activities such Pilates can help to increase muscle strength working against gravity in different positions and decrease the risk of falls and fractures.
As Pilates Instructor I will observe the guidelines on contraindicated movements and introduce a variety of new exercises using small equipment to help you to manage better your condition.
NICE (National Institute for Health & Clinical Excellence, 2009) encourages people to become physically more active, based on the evidence that certain conditions are positively affected by an increment in physical activity.
Your GP or health professional can advise you or refer you to exercise safely, Pilates being a very good option, if you have at least one the following conditions:
Hypertension, Hypercholesterolemia, Chronic Obstructive Pulmonary Disease (COPD) Asthma, Obesity, Diabetes, Osteoarthritis, Rheumatoid Arthritis, Osteoporosis, Simple Mechanical Back Pain, Joint Replacement, Depression, Stress & Anxiety
As a Level 3 Exercise Referral Instructor I am qualified to support you in managing your disease and promote your health as a lifelong habit.
Lower Back Pain
LBP: “Pain is inevitable, suffering is optional”
Low Back Pain is typically described as a Simple backache that occurs between the side of your lowest rib and the gluteal folds. It is of musculo-skeletal origin and the pain is considered as non-specific & mechanical as it varies according to the physical stresses. Periods of disability are interspersed with acute episodes, exacerbations and recurrences. It becomes Chronic if left badly managed or unattended after 3 months.
NICE (National Institute for Health & Clinical Excellence, 2009) recommends people with Low Back Pain to stay active and to participate in exercises classes (1to 1’s or small group) over a prescribed period of time.
Pilates can help you to gradually build up your activity levels in a safe & comfortable environment, where you will learn to control your movements, to manage your condition and to stay active.
As a Low Back Pain Certified Pilates Instructor & Back4Good® Practitioner I have gained the knowledge and skills to help you to reduce the chances of having recurrent episodes as well as to manage the risk factors associated to them by teaching you to move in a better manner.
Classes to deal with LBP are offered in 2 program modalities: 1to 1’s or small group (Max.5 people per class). Alternatively, you can also participate on the “Healthy Backs” classes, whose aim is to prevent back pain. GP referral is required in all these cases.
Download Back4Good / Healthy Backs Enrolment PDF
Joseph Pilates started his “Contrology” method and elite athletes are using it for over 50 years. Pilates offers an integrative approach to men fitness instead of a part-by-part muscular development (i.e. Weightlifting)
Pilates benefits can be summarised as:
Correct muscles imbalances. Pilates is founded on healthy movement principles for the human body in general. However, some muscles dominate your daily movements and become stronger than others. Pilates will focus on making you consciously use your weaker muscles to rebalance the way you use them.
Improve flexibility. Pilates works toward functional fitness, which is the ability to have the strength, balance, and flexibility that allows you to move through daily-life tasks with grace and ease. In general, muscle mass bulk relates to lack of flexibility (especially shoulders, back, legs and throughout the hips) Pilates focus on lengthening helps to prevent injuries and muscle strains, as well as increases range of motion
Build core strength. Pilates exercise focuses on developing core strength to power movement in your limbs but also stabilizing the trunk and protecting your back.This kind of core training makes Pilates an excellent technique for whole-body fitness, as well as a foundation for cross training with other kinds of sports and exercise.