Core Control Pilates

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Christine Douglas is a fully qualified, experienced Pilates Instructor.
She completed her training in Pilates matwork and Reformer with Body Control Pilates® & is a member of the Body Control Pilates® Association & the Register of Exercise Professionals at Advanced Level 3.

Christine runs a machine-based Pilates studio & has been teaching matwork classes in Wiltshire since 2002. She regularly attends courses to extend her knowledge & training has completed training to Advanced Level on the Reformer & Intermediate Level on the Chair & Cadillac.

WE HAVE A NEW WEBSITE. For up to date information
please visit our new Pilates in Wiltshire website.

The Studio

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Individual sessions will help you get results more quickly especially with the help of the Pilates apparatus.

They are held at the Pilates Studio in Pewsey, south of Marlborough. Please visit Core Control Pilates Studio in Wiltshire for more information.

Sessions are available in the daytime during the week & on Saturdays mornings.

Equipped with Pilates Reformer, Stability Chair, Cadillac Wall Unit & Total Gym.

Posture analysis & individual instruction to target specific needs from beginners to advanced levels.

Please call or email to arrange an individual session.

What is Pilates?

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In 1912 Joseph Pilates left his native Germany and moved to England where, at the outbreak of the First World War, he was interned as an enemy. Pilates used his time to develop his method of attaining peak physical fitness which aimed to bring about the complete co-ordination of body, mind and spirit, working with – not against the body’s muscles. After the war he moved to New York where his method was an immediate success particularly with dancers of the New York City Ballet. Pilates’ exercises remained something of a secret amongst dancers until fairly recently, when sportsmen, actors and the public began to discover it.

During his internment, he had devised an exercise regime by attaching springs to hospital beds, so that patients could begin to work on toning their muscles even before they could get up. Springs used as resistance were the cornerstone of his method and Pilates designed a machine called the ‘Universal Reformer’, on which exercises could be performed without putting any weight on the joints, so benefiting those with injuries or other joint problems, and against resistance so the muscles worked harder.

In the Pilates method every movement is carefully controlled for maximum effect. To work, it requires concentration. For each and every exercise there are questions you need to ask yourself. Is your navel drawn down towards the spine? Is your heel in the correct position? Is your neck long and aligned with your spine? Is your breathing correct?

We all spend too much time putting stresses & strains on our bodies, in contracted states, hunched over a desk or behind a wheel.

The more you use your body correctly during exercise, the more you will use it correctly in everything else you do. Your posture improves and the headaches, tight, contracted muscles, backache and tension that arise from poor posture all fade away. Interestingly, all this concentration does not leave you mentally drained or exhausted. On the contrary, it is a profoundly relaxing method of exercise and its slow, rhythmic movements relieve stress and leave most people feeling simultaneously calm and energized. This mental relaxation, in turn, helps your muscles become less tense. In the long term, the effect of Pilates is to give your muscles a lengthened, toned shape rather than bulk.

The manner in which the exercises are performed is of far greater importance than the number of repetitions. Quality is superior to quantity.

By correcting imbalances, sound muscle recruitment patterns are encouraged and the body is realigned. Precise, cotrolled, flowing movements mean that muscle & ligament damage is avoided. In fact Pilates plays a key role in many injury rehabilitation programmes in dance, sport and general practice as well as in the training programmes of top athletes.

Body Control Pilates®

The Body Control Pilates® Association has an excellent reputation in the effectiveness & quality of its teaching. All Body Control Pilates® instructors have completed a comprehensive training course & work to a maximum class size of 12, to ensure close supervision & support. Instructors must hold up to date insurance & have set standards of continuing education & development which they must follow.

More information can be found at: http://www.bodycontrol.co.uk

Christine first discovered Pilates in 1984 in London, but after moving away, missed it for several years. Later she rediscovered it & found it was the only way of alleviating back & neck pain. She has been a qualified Pilates Instructor with Body Control Pilates since 2002 & has continued to increase her experience & qualifications to a very high standard by attending many continuing education courses & workshops each year including the studio equipment training.

The Principals of Pilates

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Before you begin the exercises, it is important to understand the theory that underlies the Pilates method. There are eight essential principles to bear in mind when you exercise which we will address in turn.

1) RELAXATION. You may arrive at a session stressed & with undue tension held in your body. By learning to recognize areas of tension, relaxing the body and letting go of any tension before you start each exercise you will be able to hold yourself in the correct position and perform the movements more effectively.

2) CONCENTRATION. Pilates teaches you to be mindful of your body and its movements. You have to be constantly and consciously aware of what you are doing during each exercise rather than just ‘do’. A failure to concentrate will result in loss of alignment or use of the wrong or ‘cheating’ muscles.

3) ALIGNMENT. We aim to promote ‘good posture’ and help realign the body. We aim to restore natural, ‘neutral’ alignment and great attention is paid to correct alignment in particular that of the spine, pelvis & shoulder girdle so that the trunk muscles are strengthened at their optimum length & position. By correctly aligning the body & bring all the joints into their natural, neutral positions, sound recruitment patterns are encouraged & joints remain healthy & stress free.

4) CENTRING. Core stability – the creation of a ‘girdle of strength’ is one of the main aims of Pilates, & abdominal training is guaranteed with every exercise. We are aiming for an internal mattress button effect – the drawing of the lower abdominals back to support the spine and to achieve a strong center from which movements can take place (helping to protect the spine from injury). The muscles of the pelvic floor should be simultaneously engaged – a drawing up of the pelvic floor as if preventing the flow of urine. The proper initiation of the deep internal muscles of the abdomen to stabilize the lower spine & pelvis are reinforced with every exercise, so that this becomes automatic & hopefully applied to everyday life.

5) BREATHING. Most people breathe too shallowly in the upper chest or throw out the lower abdominals. The deep abdominal breathing practiced in yoga is wonderful for relaxation but not applicable to Pilates as it is inhibited by the use of the core abdominal muscles. It is impossible to keep a strong center & to practice deep abdominal breathing at the same time. In Pilates we teach lateral or thoracic breathing, maximizing expansion of the ribcage & lower lungs. You will be encouraged to breathe into your sides & back whilst maintaining core stability. It is a very efficient way of breathing, also promoting flexibility in the upper body. Pilates also uses breathing to help the movements, excessive tension is avoided by not holding the breath & encouraging relaxing into a stretch.

6) CO-ORDINATION. You will learn to co-ordinate breathing & centering with movements, gradually moving on to more challenging sequences but always with the core stabilized and correctly aligned. Co-ordination skills are finely tuned as the mind & body work together to perform more advanced exercises.

7) FLOWING MOVEMENTS. All Pilates movements are controlled, graceful & flowing, lengthening outwards from a strong center. This greatly reduces the risk of injury. Muscles are worked with control through their full range of movement using concentric, eccentric & isometric exercises, resulting in long, lean muscles with greater strength through their entire range. Control is paramount - you will find it is harder to perform an exercise slowly!

8) STAMINA. Pilates is not an aerobic workout, although some advanced sequences can be. We recommend complementing Pilates with some aerobic exercise. You should, however, notice an increase in stamina, in particular in the postural muscles which will have greatly improved endurance as a result of the stabilizing work.

The Pilates Reformer

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The Reformer is a unique piece of equipment unlike any other you may find in a gym. It consists of a sliding carriage which uses springs & a pulley system to create the resistance used to facilitate hundreds of effective exercises. These are performed in a variety of positions: lying, sitting, kneeling or standing.

It incorporates more of Joseph Pilates’ original exercises, which, like the matwork, involve full body movements, choreographed sequences & a particular emphasis on finding & using the powerhouse.

Benefits of the Reformer:

•Uses resistance of springs to increase strength & flexibility.
•Alignment is easier to maintain as you work within the fixed frame of the Reformer.
•Provides a variable resistance set to the clients ability.
•Muscles are worked in a closed chain more than the matwork allowing easier correction of muscle imbalance & poor biomechanics especially of the legs & spine.
•Core stability is emphasised when stabilising the torso against the pull of the springs.
•No muscle group is over or under trained

Matwork Classes

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Regular group classes are held during school term times at village halls near Pewsey & Devizes.
There are a maximum of 12 people per class, some classes will have fewer.
Before joining a class an individual assesment is required to see which class is most suitable for you.

Next term begins on Tues 4th Jan 2011

Current classes are as follows:

Monday:
09:30 - 10:30 Intermediate 1 @ Milton Lilbourne Village hall, nr Pewsey
10:45 - 11:45 Gentle/Beginner @ Milton Lilbourne Village hall, nr Pewsey

Tuesday:
09:30 - 10:30 Intermediate @ Milton Lilbourne Village Hall, nr Pewsey
10:45 - 11:45 Beginner 2 @ Milton Lilbourne Village Hall, nr Pewsey
18:45 - 19:45 Intermediate @ Market Lavington Community Hall, Devizes
20:00 - 21:00 Improvers @ Market Lavington Community Hall, Devizes

Wednesday:
18:15 - 19:15 Improvers @ Rushall & Charlton Village Hall, nr Pewsey

Thursday:
09.30 - 10.30 Beginner @ Easterton Village Hall, nr Devizes
18.45 - 19.45 Intermediate @ Great Cheverell Village Hall, nr Devizes
20.00 - 21.00 Beginner 1 @ Great Cheverell Village Hall, nr Devizes

Friday:
09:30 - 10:30 Beginner 1 @ Market Lavington Community Hall, Devizes
10:45 - 11:45 Intermediate @ Market Lavington Community Hall, Devizes

Please call or email for more details of classes
There are no refunds for classes missed. However if you cannot attend a class please let me know & I will try to fit you into another class if possible.

For individual instruction please see 'The Studio'.

Price List

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Studio Sessions:

1 Individual Studio Session - £35.00

Studio session for 2 people - £40.00

5 Individual Studio Sessions - £165.00 (when paid in advance)

10 Individual Studio Sessions - £300.00 (when paid in advance)

24 hours notice is required to cancel or you will still be charged for your appointment.

Pilates Matwork classes:

6 weeks - £48.00 (Length of course varies according to term times)

Pilates Matwork Classes Assessment:

Prior to starting classes , you are required to have an assessment & if you are new to Pilates an introduction to the basic Pilates principles in the studio - £32.00.

Beginners Workshops - please ask for details.

Antenatal & Postnatal classes - please ask for details.

Accessories:

Exercise mat - £16.50

Stretch band - £4.50

Spikey ball - £4.50

Toning circle - £19.50

Foam roller - £23.00

Gymball (53cm) - £18.00

Gymball (65cm) - £19.00

Gymball (75cm) - £20.00

Audio CD - £8.00

Enrolment Form

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Please click on the link below to download the enrolment form:

http://chrismdoug.googlepages.com/enrol_form_for_pdf.pdf

Testimonials

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"I have enjoyed doing the exercises Christine has given me to strengthen my knees following gun shot wounds some years ago. Christine has always been very gentle, helpful & very well informed. My wife & I have been full of praise for Pilates & all that Christine has done for both of us." P Pitman

"I have found Christine's Pilates classes invaluable in controlling stiffness & relieving pain in my back & hips." BE

"After a few weeks, a headache which had lasted intermittently for 25 years has largely gone & I feel much more mobile." DB

"I have found Christine's Pilates very helpful in keeping me supple, & there has been a marked difference in the general feeling of strength in my body. The classes are well thought out, & she is particularly aware of anybody who has any aches & pains, thus making the sessions safe & effective for all levels." MB

"Thank you for making it so enjoyable, & being so compassionate towards me with my problem neck & knee." AB

"Many thanks. Lovely class." JL

Summer School

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One to one sessions at the studio available during the summer. Please call or email to arrange.

Photos

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http://www.breasttalk.co.uk/bra-appeal

Core Control Pilates

Core Control Pilates

WE HAVE A NEW WEBSITE. For up to date informationplease visit our new Pilates in Wiltshire website.

The Studio

What is Pilates?

The Principals of Pilates

The Pilates Reformer

Matwork Classes

Price List

Enrolment Form

Testimonials

Summer School

Photos

WE HAVE A NEW WEBSITE. For up to date information
please visit our new Pilates in Wiltshire website.