Online Pilates Classes
Pilates aims to strengthen the body in an even way, with particular emphasis on core strength to improve general fitness and wellbeing.
Disclaimer
Although Pilates is a safe form of exercise, there is always an element of risk, as with all physical exercise and more care needs to be taken in an online environment, as the instructor is not present.
If you are new to Pilates, never attended a 1-2-1 session with us or joined our classes before, then we recommend that you speak to your GP or us, before booking into a class, especially if you have an underlying health condition. We would insist that you always follow the advice of your GP, specialists and health professionals involved in the management of your care.
In joining our classes, you agree that you are doing so voluntarily; that you assume the responsibility for any risk, damage or injury, known or unknown that may occur and that you release Back2Balance from any liability to all and any claims, with respect to any injury, damage or injury that may be incurred.
We are using the zoom platform to deliver our online classes. Some of you will already be familiar with Zoom, but if this is your first time, it’s very easy to install and we would recommend downloading it advance.
When you register for a class, you will be sent an email confirming your place with the link to access the class.
Once we have all said hello and are ready to start the class, click on the video of the instructor so they are enlarged to the full screen.
Hide the other participants and select speaker view.
Keep your microphone on mute during the class but turn on if you want to ask a question during the class.
Remember to move your laptop or device when you change position so the instructor can see you too.
To secure your booking please make a payment of £10 to:
Karen Fergus
Natwest Bank
A/C: 65197593
Sort code: 60-10-34
Pilates Video's
Where your muscles are relaxed and your joints are in their neutral alignment..
Pilates Rest Position
Try to do the exercise daily for maximum benefit.
Just a reminder if you do have a specific pathology then please do check with us or your GP before starting the exercises.
Also if you are a complete beginner, work through the Pilates Rest position before you start the exercise and if you have any difficulty, then contact us to arrange a 1-2-1 session.
- Lie on your back with your knees bent and your head supported on a small pillow.
- Relax your head into the pillow.
- Gently draw your chin in towards your chest like you are nodding your head and lengthen the back of your neck.
- Gently draw your shoulder blades towards your waist and open through your collar bones, relaxing your neck and shoulders.
- Soften all of your upper back to connect into the floor as you breathe out.
- Place your feet hip width apart – with feet together, turn your toes out and then your heels.
- Connect your feet to the floor by allowing the weight in your feet to rest equally between your big toe, little and your heel.
- Now find your neutral spine position – gently flatten your lower back into the floor by tilting your tailbone to the ceiling, then tilt the tailbone towards the floor feeling the arch in your lower back. Repeat this movement several times and then stop when you feel your back is halfway between these two positions.
- Now engage your core – take a relaxed breath in, as you breathe out, gently lift up your pelvic floor muscles and gently draw in your lower tummy muscles.
- Hold this gentle contraction for ten breaths. Repeat x 10 reps.
- Try to incorporate all elements of the rest position in your everyday postures and activities
