Fiona Carter
Pilates Teacher, Movement Educator & Adore Your Pelvic Floor Coach
☎ 07530 164418
Chronic Low Back Pain
Weak Core
Tight Hips & Weak Glutes
"True Healers don't heal you they teach you how to heal yourself"
I am paraphrasing a quote by Maryam Hasnaa because this very much tells you what I am aiming to do with this course.
Some people "want to be fixed"... they want a pill or a quick fix that allows them to be a passive passenger in the process of their rehabilitation and healing. My personal experience of rehabilitating from injury is that this rarely works.
What I usually find is that if people understand how their body works they can work things out form themselves when I'm not around. This gives people the understanding and confidence to take control of their own health. This course is designed to do just this and give you a toolkit of exercises and resources to support you.
You will learn about common muscle imbalances, disfunction and poor posture and how they can affect you and cause chronic pain or disfunction. The course then give you strategies to deal with each issue so you can put together a program that will exactly match your needs.
Whats the game plan?
Each week there is a workshop that take you through
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Different aspects of the anatomy of the spine, hips and pelvis as well as an explanation of how and why things go wrong.
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Exercises that will help you address the issues we are discussing.
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Printable worksheets for all the exercises covered.
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An online video library of all exercises.
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The knowledge to be able to understand and pull together a simple daily program that is specific to you and your requirements.
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I have also included a course of CBT and mindfulness for back pain.
This course can be self led online or you can book into the live in-person courses being held at Pointe Ahead Pilates in Edinburgh.
If you do choose the in-person option you have access to the full online course with the addition of six weekly classes with Fiona. these are small group classes with a maximum of 8 people to ensure that you get plenty of personal attention.
So what should you expect
Goals - In the first two sessions we have two primary goals...
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to explore exercises and movements that help to mobilise the lower back and hips to release tension.
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to wake up the deep muscles that are responsible for joint stability throughout the lower back, hips and pelvis. These deeper muscle groups often switch off as the result of injury, pain or poor function so our first priority is to get these muscles firing again.
The great thing about the live courses is that they can be tailored to the needs of the individuals in the class. Each week we will go through any new exercises that we are introducing and you obviously have access to the online videos and the printed work book to help you during the week when you aren't in class.
You have daily homework of 10 - 20 minutes to when you are all the basics in your weekly class and you will have access to exercise sheets and online videos with daily 20-30 minute sessions for you to do through the week before your next class.
Session One (60 minutes) - We look at the anatomy of the spine, hips and pelvis as well as common patterns of disfunction, how this disfunction will affect the body and how to address and correct each of these patterns
Session Two -
Session Three -
Session Four
Session Five
CBT Session
Week One & Two Goals
Week Two Goals
This Weeks Goals - In week two we are still working on mobilisation of joints, releasing tension and developing awareness of the deep stabilisers
This Weeks Goals -
I see an increasing number of women who have issues with pelvic floor function because they have an overactive pelvic floor so today we will look at...
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Why it is so important to be able to relax and release the pelvic floor.
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How to relax and release your pelvic floor.
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Simple exercises that help to keep your hips, lower back, spine and feet mobile too.
Day Three Goals
This Weeks Goals -
Today we will look at the differnt types of muscle within the pelvic floor and how to train each type to best effect. This is the basis of the 10-10-3 protocol. Research shows that women who consistently practice the 10-10-3 see an improvement or complete resolution of incontinence symptoms (and yes that includes those "Oops Moments" and "Sneeze Pees") within 6 to 12 weeks. This is why NICE recommends this for all women. We will also cover the "knack manoeuvre" which is a simple technique which gives you and extra layer of support for those "Sneeze Pee's".
Day Four Goals
This Weeks Goals -
Today we will celebrate our wins and look at how to use this course to put together a daily routine to support your pelvic floor for life. We will also look at some pelvic health Red Flags and where to go for help
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"Pelvic Flaws" What can go wrong with the pelvic floor?
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When to ask for help?
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Who should I go to for help?
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What to expect in a women's health physiotherapy appointment or initial assessment.
Week Five Goals
This Weeks Goals -
By week six you will have a tool kit that you can use going forward and the confidence to use it. Some people find once they get moving the body settles and they never have any problems again. Some of us have occasional flare ups.
Week Six Goals
Cost of course
£ 30.00 Online Self led course
£210.00 Live/In Person 6 week course at Pointe Ahead Pilates, Edinburgh this price includes the following props/tools to help you get the most out of the live course.
Please note these courses are designed to go through the basics everyone needs to build joint mobility and stability while addressing muscle and postural imbalances. If you have a significant injury I would always recommend you see a Chartered Physiotherapist first or get clearance from your GP before joining any exercise program.
If you are already under the care of a physiotherapist I am always more than happy to work with them on your mid to late stage rehabilitation to ensure that you get the most from your sessions with me. However as a Pilates Teacher I am not qualified to treat acute injuries or diagnose any kind of condition.