Nunhead Classes – Venue Changes

The Green is still closed, and no idea when it will re-open.
Please find below the venues for classes over the next few weeks:

Wednesday
7.15pm Beginners Pilates
8.30pm Mixed-Ability
25th Oct – Space61
1st Nov – Space61
8th Nov – East Dulwich Community Centre (TBC)
15th Nov – Space61
22nd Nov – Space61
29th Nov – Space61
6th Dec – Space61
13th Dec – Space61


20th Dec – Space61

Thursday
7.30pm HIP Pilates
8.30pm Beginners Pilates
26th Oct – NO CLASS HALF TERM
2nd Nov – Space61
9th Nov – East Dulwich Community Centre (TBC)
16th Nov- East Dulwich Community Centre (TBC)
23rd Nov- East Dulwich Community Centre (TBC)
30th Nov- East Dulwich Community Centre (TBC)
7th Dec- East Dulwich Community Centre (TBC)
14th Dec – East Dulwich Community Centre (TBC)

Saturday
10.10am – Mixed-Ability
11.10am – Pregnancy Pilates
28th Oct – NO CLASS HALF TERM
4th Nov – Telegraph Hill Centre
11th Nov – Saint Hilda’s Crofton Park
18th Nov – Saint Hilda’s Crofton Park
25th Nov – Saint Hilda’s Crofton Park
2nd Dec – Saint Hilda’s Crofton Park
9th Dec – Saint Hilda’s Crofton Park
16th Dec – Saint Hilda’s Crofton Park

Class this week – ITB Syndrome

Lots of clients get pain in their hip and knee, through overuse of the Iliotbial Band, sometimes called your ITB, but what causes it and how can you treat it and avoid it altogether.

There is a lot of activity that goes on in this area and a lot of friction, created from the back and forth motion of our legs while walking and running. This motion along with some risk factors are the main contributors to ITB syndrome. Some of the risk factors include running on a hard surface, poor ill-fitting trainers ( check they’re not worn on the outside edge) and overtraining. Also, tightness in the hamstrings, glutes, or quads, can make the situation worse.

 

As you can see in the picture above the band is all tendon and fascia, it’s the longest tendon in the body, it basically helps you to stand up and is not only connects the muscles to the hip and knee joints but is also attached to the gluteus maximus on the lateral side.
Making sure you properly stretch and massage the injured area after exercise, is essential to aid recovery and eliminate it returning. It’s also important to strengthen the ITB and the surrounding muscles (hamstrings, glutes, and quads) to help in resolving the issue. The best approach to getting rid of ITB syndrome is a rehab program that is a little of both stretching and strengthening. Three to five strengthening exercises and stretching and massage is the most effective and fastest way to be injury free.

 

ITB syndrome can be very painful depending on how tight the ITB is. So we stretch out all the leg muscles at the end of class, and on band and magic circle weeks we include some deep stretches to release and strengthen the legs.
Please mention in class if you’ve had an issue with this and I can suggest some exercises for “homework”.
See you in class….

 

HIP50 – What is it?

HIP Pilates® 50 (because 50 minutes is enough) is a non-stop class aimed at those who desire a more intense cardio workout without losing the essence of the Pilates principles.

HIP50

Each session is specifically structured to provide an all over body workout. The progressive choreography is incorporated to improve balance and coordination. The inclusion of precise functional movement aims to improve overall strength and mobility. The use of weights promises to increase cardio endurance and recovery.

This combination of high energy, upbeat movement with the precision and focus of a traditional Pilates class creates a balanced and fun workout for everyone. 

Tuesday 8.15pm Ackroyd Centre Honor Oak Park SE23 1DL

Nearest station Honor Oak Par, P4, P12, 171 & 122 Bus Routes

Thursday 7.30pm Green Nunhead SE15  3QQ

Nearest station Nunhead, P12 and 78 Bus routes

NEW CLASS Starting Tuesday 19th September in Chislehurst 10.45am

Contact: Ismini Phillips

Testimonial’s below:

I’m really enjoying it, despite the knackered hip and arm, and I can feel myself getting stronger every week. I’m a bit worried about falling behind because the hip stops me from being as bendy as I’d like, but I’m starting to look forward to my weekly 25 minutes of pure torture. Sarah.

The class is really good and I like the combo of cardio and Pilates. The stretching is good too & like others,  I haven’t suffered any after-effects! Christie.

I’m really enjoying the class and feel myself getting slightly better each week. As much as I find it tricky and physically demanding I really want it to get harder and harder each week. Gabby.

I’m really enjoying it despite my dodgy knees stopping me doing all the leg workouts. I like that you’re pushing us further each week and the warm down makes all the difference, I’ve had no problems the next day/s. I don’t have any negative points other than those Commando moves. Julia.

It’s great! I’m rubbish at the ones involving balancing but feel like there is an improvement, so am looking forward to benefitting from that. Martin.

Taster costs £10 (redeemable against your first booking) 

HIP50 2