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Surviving Christmas – Special classes this week 17th, 18th & 19th December 2018

Christmas can be a stressful time for our spines, we sit for longer whether in a car traveling to loved ones or watching TV or if your lucky flying to exotic locations.

 

 

 

 

So it’s important to look after your back, so it will look after you.

I will be running four classes this week, aimed at giving you some top tips to keep everything moving and flexible for your return to class.

MONDAY – St Hilda’s Crofton Park 9.30am The Undercroft & 7.30pm Parish Room

TUESDAY – Friend Meeting House Sunderland Rd 7.30pm

WEDNESDAY – The Green Nunhead 7.30pm

The class costs £12, and there will be mince pies and treats, after Monday and Wednesday class, I will be hosting drinks.

 

Summer Timetable – UPDATE

New Summer term has started, I have a few slots still available, some classes are already full, so there’s still time to book into a class.

 

Email me the classes you wish to attend and I will send you a confirmation and how much you will need to pay, prices are £13 for one class, £24 for two classes, £33 for 3 classes, or all four at £44.

Autumn Term starts 3rd September, and renewals will be sent out 20th Aug.

 

Pulse Pilates

The New Pulse Pilates class at The Green has been a resounding hit and will continue after Easter.

Last classes this term are WC 26th March, with no classes on Good Friday or over the Easter Weekend. The New term starts Monday 9th April, and renewals will be sent out Sunday 18th March.

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….