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| What is Pilates? |
| Pilates is an exercise system which has been developed specifically to improve your muscle tone, alignment and posture. Ideal if you are interested in toning up without adding bulk. Pilates is also recognized for its ability to improve posture and is especially effective as a remedy for lengthy periods spent hunched in front of a computer. |
| Pilates focuses on the body as a whole and emphasizes rebalancing and re-educating your movement and postural patterns. You’ll learn how to stand, sit and move with comfort and awareness, thereby improving efficiency. You will stand taller, move effortlessly and most importantly you will feel great!. |
| Peninsula Pilates Studios provides a range of Pilates exercise classes and programs, including personalised Pilates instruction, group classes, and mat and reformer classes. These sessions are all designed to enhance your wellbeing and with regular participation can improve your posture and muscular balance significantly. |
| Please note, group Pilates classes may not be suitable if you have back pain or chronic injury. If this is the case, we recommend you do clinical Pilates from which we will tailor a program to suit your individual needs and accommodate your condition. |
Benefits of Pilates (more)
Recent studies have shown that the increasingly popular Pilates method is a valid rehabilitation technique. A systematic review completed by Bernardo (2006) highlights the effectiveness of Pilates. Healthy adults who participate in Pilates were shown to have increased flexibility, improved activation of important core muscles such as Transversus Abdominis & Multifidus; better lumbar-pelvic stability; and enhanced muscular activity. Clinical Pilates has also been shown to be effective in decreasing pain and increasing function amongst people who have experienced an injury. This research showed that individuals with low back pain who take part in Pilates report significantly less pain and disability 12 months following participation, compared to individuals with low back pain who do not perform Pilates.
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| Which Pilates is suitable for me? |
| Pilates is a very versatile form of exercise and can be used for rehabilitation from an injury to improving strength, tone and flexibility in fit people. It improves a persons golf drive or preferred sport, assists Mums during and after pregnancy and is ideal for people with special conditions such as osteoporosis or scoliosis to improve the quality of their life. |
| To help us determine which of our Pilates streams is best suited to you then it is best to come into our centre by way of appointment so that we can ascertain together the Pilates that is right for your needs. To make an appointment simply ring Langwarrin 9789 8999 or Mornington 59735511 or alternativly, click here to complete an online form. One of our reception staff will contact you to make a time that bests suits you to come and see us and to experience professional tailored Pilates. |
What to expect... (more)
We are sure you will find your experience at Peninsula Pilates Studio rewarding, challenging and informative. Our staff are committed to help you achieve your goals and give you skills to use for the rest of your life! To make your time with us more constructive and comfortable please take note of the following information and guidelines.
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Individual Clinical Pilates tuition is available in two types - one-on-one and in a small group setting. |
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Mat & Reformer Classes are also available. |
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Independent exercise memberships are another option available to you once you have reached a level of safe competence. Review sessions with your instructor during these memberships are encouraged. |
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Upon starting Pilates you will be required to attend a number of 1:1 sessions. During this time your instructor will discuss your goals, postural status, strengths/weaknesses, medical history, and home program, and will provide you with the basic understanding of the Pilates method and its benefits for you. |
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Once you have progressed far enough you will move on to small group sessions where you will further develop your own personal program. (Additional 1:1 sessions are available if this is your preference and may be requested at any time). |
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A personalized home program will be devised as you progress. |
TIME = CHANGE
Therefore a committed, patient and regular approach is needed to progress and maintain the improvements achieved by the Pilates method.
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House Keeping (more)
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We have a change room if required.
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Please bring a pair of CLEAN socks to wear in the studio. |
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Comfortable clothing will help your instructor to check your alignment |
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Studio is fully air-conditioned and heated.
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Refrigerated & room temperature water is available for your hydration. |
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Bring your own hand towel to keep both yourself and equipment dry after use.
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Payment is required on the day of consultation. We have EFTPOS and credit facilities.
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HICAPS is also available if you prefer to use your private health insurance extras when seeing our physiotherapists for your Pilates needs. Please note that some health insurance companies also allow you to partially claim the cost of a Peninsula Pilates Studio membership against the "LIFESTYLE" component of your health insurance. Speak to our staff and your health fund to help organise this! |
Special grip socks are available for purchase!!
Pilates instruction performed by our qualified physiotherapists is claimable against your private health cover extras.
BOOKINGS STRICTLY BY APPOINTMENT ONLY
PLEASE NOTE THERE IS A CANCELLATION FEE OF $20
IF LESS THAN 24 HOURS NOTICE IS GIVEN TO CANCEL AN APPOINTMENT OR DUE TO NON ATTENDANCE |
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| Clinical Pilates |
| Pilates involves a series of exercises performed on specialised equipment. These pieces of equipment can alter the degree of ease or difficulty of the exercise routine and consequently vary the postural control needed to perform each exercise. One advantage of being able to work all major muscle groups on a particular piece of equipment is that the movement pattern is “functional” – that is, the entire body is used the way in which it was designed to be used. |
Clinical Pilates is a separate stream of Pilates which has evolved, with the input of Physiotherapists, into a rehabilitation tool for injury management and performance enhancement. Clinical Pilates incorporates well established Physiotherapy concepts into Pilates framework, creating a functional way of training and regaining dynamic stability. As a result, people with injuries can use Clinical Pilates to allow them to exercise without re-aggravating their injury. Clinical Pilates is useful at all stages of rehabilitation and is suitable for all body types, ages and genders.
more...
Pilates and Back Pain (more)
Low back pain is becoming an increasingly costly problem in the western world. It is the most common cause of disability in those aged less than 45 years. It has been shown that when people injure their backs for the first time, the pain settles within four weeks in approximately 90% cases. However, the recurrence rate following the first episode is extremely high, with 60-80% of people suffering a recurrence within a year following the initial injury.
more...
Real-time ultrasound (more) |
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| Tone & Shape Pilates |
| This stream of Pilates is aimed at trimming, toning and strengthening your body with particular emphasis on initiating movements from your abdominals, hips thighs, buttocks and arms. With every breath you take in this class you will also strengthen and tone your pelvic floor muscles. |
| Muscles are worked with control and in a variety of combinations resulting in longer, leaner muscles with greater strength. We use mat, reformer and props to give you a movement based, results focused Pilates experience. |
| Workout Pilates is best suited for clients that have little or no pre-existing injury conditions. |
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| Hole in One Pilates |
The golf exercise program devised by our Golf Conditioning Instructors and Sports Physiotherapists incorporates the principals of Pilates that will help you hit the ball consistently, further and straighter with reduced risk of injury or back pain. Hole in one Pilates builds strength and flexibility, develops core strength, improves posture and alignment and creates stability. It is very effective in increasing both trunk and hip joint range of movement combined with improved muscular control and strength. In short, all the elements needed for a great swing and improvement in your game.
We recommend you ask for David Grech as your instructor for 'hole in one' Pilates at either out Langwarrin or Mornington studio's. David's expertise in the area of golf is second to none on the Peninsula!
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| Sports Specific Pilates |
| For the athletic edge and suitable for any athlete including footballers, tri athletes, cyclists, rock climbers, dancers, swimmers and netballers to name a few. |
| Many athletes turn to Pilates as a beneficial cross training technique to help them fine tune their specific needs within their sport. Pilates is a form of exercise developed to stretch, strengthen and align the body while eliminating excess tension and strain on the joints. Pilates balances the bodies development, muscular integration and symmetry by decreasing the participation of the bigger muscle groups and calling on the smaller stabilizing groups to control the particular movement. |
| Pilates has many benefits for an athlete some of which include: |
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Increased muscular balance and joint stability leading to fewer injuries |
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Core stability training targets the deep small muscles of the lumbar spine and trunk to teach and maintain stability throughout dynamic movement |
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Improved breathing technique with three dimensional breathing training |
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Improved flexibility and agility |
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Correct muscle recruitment patterns and sequencing |
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Increased functional strength |
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| Crybaby Pilates |
| Pilates strengthens the core muscles that are weakened during pregnancy. Mums can prevent back pain, incontinence, improve posture, strengthen weak abdominal muscles and above all feel great! Weak pelvic floor muscles have other consequences and sometimes cannot support womens reproductive organs . Over time if these organs drop lower in the body it can cause lower back discomfort and pain during intercourse . We know and research shows that a regular program of pelvic floor exercise does make a difference. |
| Pilates core strengthening exercises focus on the working relationships of the abdominals, back, diaphragm and pelvic floor muscles. This is vital for the new mum lifting baby in and out of the cot, car and pram as well as the daily activities that are required in caring for an infant. |
| These classes have been designed with the new mum in mind. We encourage you to bring your baby (upto 12 months) and exercise in a fun and safe environment. With your baby sleeping (or crying) within arms length these classes are truely mum freindly and are run by our qaulified pre and post natal instructors. |
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| Pregnancy Pilates |
PILATES FOR PREGNANCY – YES, BUT WHY?
Exercise is vitally important for during pregnancy – but it must be the right sort of exercise. During the third trimester of pregnancy when your centre of gravity changes and body weight increases; non weight bearing exercise such as Pilates is a preferred method of maintaining strength and tone necessary for child birth.
As the unborn baby develops, muscles of your abdomen, spine and pelvic floor are placed under significant strain and hormonal induced laxity. Such forces promote susceptibility to lower back pain, pain when walking and pelvic floor weakness. This can not only make pregnancy and labour more difficult, but also complicate and lengthen the time it takes to regain body shape, body weight and tone after baby is born.
Women who practice pilates during pregnancy safely develop effective muscle tone and are far less likely to experience these common problems. Pilates focuses on the core of the body – the important muscles of the abdomen, spine and pelvic floor. The same muscles which are especially vulnerable to weakness and injury during pregnancy!
Peninsula Pilates Studios provide carefully designed Pilates tuition and classes for specific strengthening of the muscles that support the body to cope with the high demands of pregnancy and labour. Physiotherapists, instructors and masseurs monitor the strength of your muscles with Real Time Ultrasound equipment, exercises are adjusted according to your specific requirements or weaknesses in a relaxed, professional and fully equipped studio.
Particular attention is given to
- Strengthening the pelvic floor thus assisting delivery and reducing occurrence of vaginal or rectal prolapse and
- Strengthening the abdominals hence minimising back pain, aiding swifter return of pre – pregnancy figure and reducing occurrence of diastasis rectii (split stomach).
- Massaging the muscles that become fatigued or stretched during pregnancy.
Pilates assists in the control of unnecessary weight gain, increases energy levels, and promotes relaxation and help to improve sleep. It is conducted in an atmosphere to have fun and meet other ‘soon to be Mums’!
Pilates and massage offered is claimable against your private health cover extras.
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