New: Get the PilatesCan App

Get Our App

PilatesCan and Fun & Fitness have a new App for Client Session Scheduling & Management which can be downloaded by clicking the button above. You can read more about how to use the app in the client centre. Thanks for your patience during this changeover period.

 

Google Rating
5.0

Pilates for Dancers

dreamstime_BalletDancersDancing and Pilates have long gone hand in hand. When Joseph Pilates first took his method to New York, some of his first clients were dancers.

Today Pilates is a core part of many a dancers training, with Darcey Bussell, Marc Cassidy, and the Australian Ballet Company incorporating it into their daily routine.

Pilates helps keep dancers in peak form to avoid injury and is often incorporated into their rehabilitation when injury does occur. As a dancer’s livelihood depends on peak physical fitness an injury (even a minor one) can potentially be disastrous.

Pilates is a whole body workout that is also gentle on the joints. Through focusing on strengthening the deep support and balancing muscles around the joints, Pilates can help dancers recover from. and avoid the re-occurrence of injuries.

Pilates helps to increase awareness of a participant’s core. Core stability is vitally important, for both dancers, and non dancers as a strong core is the foundation of movement. Strong core muscles allow for more efficient, functional movement. Movements requiring balance and control (such as dance) are performed more safely by a Pilates trained individual.

If you dance, either professionally or recreationally, and are in need of injury rehabilitation or just want to improve your technique we can help. At PilatesCan we offer both mat classes and small group semi-private classes. Dancers in Canberra often find our generalised mat classes helpful if they are looking to strengthen their core muscles and increase their stability. However those who are after (or need) a more focused approach, find that our semi-private Pilates sessions are ideal as our instructors can provide more individual attention and tailor a program specifically for you.

To get a start contact us now at PilatesCan!

Google Rating
5.0

Pilates for Runners

HipRunnerWe have all heard about the benefits of running and how it can help you:

  • Lose weight
  • Increase lung function &
  • Boost your immune system to help prevent disease

However, while running can do wonders for your overall health, it can also play havoc on your joints because running is a high impact form of exercise which involves the same repetitive movements. This places your joints, in particular your knees and hips under a lot of stress.

So it is very important to supplement your running with forms of exercise that help strengthen your joints such as Pilates.

Pilates has many benefits for runners including, but not limited to:

  • Helps maintain and develop a strong core which improves postural alignment
  • Increases the body’s flexibility, it’s strength, and balance
  • Expands the diaphragm which improves breath
  • Helps bodies avoid injuries in the first place and recover faster if sustained

RunnerAtSunsetA strong core is crucial to being a good runner because it improves efficiency when running and helps maintain proper form when runners do start to fatigue. Maintaining proper form when fatiguing is important for runners to avoid placing further strain on their legs and lower back, which increases significantly the risk of injury.

By increasing the body’s flexibility, strength and balance a runner’s risk of injury can be minimised. Pilates techniques target balance, flexibility, and functional movements, which help strengthen and support the musculature around the torso, hips, shoulders and pelvis.

Pilates can also help expand your diaphragm which helps you breathe easier. Ease of breath is important for runners and non-runners alike. However runners who are looking for new ways to minimise their lung and leg fatigue will be able to use Pilates breathing techniques to expand their diaphragms.

The diaphragm does 80% of the work when breathing so it is highly important to know how to breather more fully. By taking deeper breathes, more air sacs in the lungs are used, and this allows for more oxygen to be fed into the muscles. Pilates can definitely help runners develop better breathing techniques by coordinating both breathing and movement techniques together.

So it is very important to supplement your running with forms of exercise, such as Pilates, that help strengthen the muscles that support your joints. If you are a runner, or know someone who is, and you want to experience first-hand how Pilates can improve your running or any movement technique contact us today!

Ladies on Reformer

 

Google Rating
5.0

Pilates for Cyclists

IMG_5539A common complaint from many cyclists is back pain. This is predominately due to a cyclists posture when riding. As they are usually hunched over, cyclists often suffer from rounded shoulders, tight calves, hip flexors, hamstrings and lower back muscles, and core weakness.

These are all issues, particularly core weakness, which can be improved by incorporating Pilates into a cyclists training. This is because Pilates is known for its ability to improve flexibility and posture, which in turn contributes to better core strength and better support for the lower back.

A strong core is important for maintaining a healthy back, and a healthy back is vital for cyclists. Core strength helps cyclists transfer more power to the pedal by providing a solid platform for the lower body to push against.

Pilates helps create, and maintain a strong core through targeting the deep core muscles of the abdomen and spine and focusing on proper alignment of the pelvis. Through this targeting Pilates can help stabilise the spine whilst allowing the limbs to move. Further benefits cyclists can experience from Pilates include:

  • Greater effectiveness in pedal strokes
  • Increased upper body strength
  • Prevention of lower back pain
  • Improved balance
  • More efficient recovery of leg muscles
  • Better endurance through focused breathing
  • Correction of muscle imbalances

At PilatesCan we offer both mat classes and small group semi-private classes. Cyclists in Canberra can often find the more generalised exercises in our mat classes helpful in creating a strong core and working their upper body with both resistance and stretches, and sometime both at once. However for those who want a more focused approach semi-private equipment pilates sessions are ideal. In these sessions our Instructors can provide more individual attention and tailor your Pilates so that you are doing exercises that will specifically help you toward your personal cycling goals.

If you are interested in improving your cycling contact us now at PilatesCan!

Google Rating
5.0

Pilates for Swimmers

Leanne doing Pilates 2What do Olympic swimmers Libby Trickett, Eamon Sullivan, and Geoff Huegill all have in common? Well apart from the obvious, they have all incorporated Pilates into their training.

Another former Elite swimmer Leanne Wright, is training with us at PilatesCan as a Pilates Instructor at both our Woden and Manuka Pilates Studios here in Canberra whilst also in the process of completing her third year in Physiotherapy at the University of Canberra. Leanne was formerly on Swim scholarship at the AIS here in Canberra and knows first-hand what Pilates can do for swimmers to help fix shoulder injuries. Leanne’s Pilates prehab for and recovery from recent shoulder surgery has been very effective indeed.

“Late last year I had shoulder surgery for an injury I had acquired while swimming. Pilates has really helped me with my rehab, while I have been training to become an instructor I have been doing 1-2 Pilates sessions each week and have been amazed at the results and how quickly my shoulder has recovered from surgery and become strong again. The last few months I have been getting back into swimming, with absolutely no pain at all and am strong enough again to do several Kms a session.”

While swimming is an exercise that intensively trains the whole body studies have shown that 90% of the forward propulsive power required comes from the upper body. This places the shoulders under increasing strain especially as swimming focuses on the outside musculature rather than the deep stabilizing muscles that support and control the joints.

This is where Pilates comes in as, in order to give an optimal performance, swimmers need to have a strong and stable core, and Pilates focuses on the muscles that will give them just that. Some of the benefits of incorporating Pilates into swimming training are:

  • Builds core strength
  • Restores natural posture through the practice of controlled functional movements thus creating better balance in water.
  • Increases stamina and endurance through proper breathing techniques
  • Improves flexibility in shoulders, arms, legs and hips.
  • Prevents injury through strengthening the inner support system and avoiding overload and fatigue on muscles and joints.

If you are interested in improving your swimming, please contact us at PilatesCan.

Google Rating
5.0

PilatesCan fix your back and neck

neckpainpicPilates has long been used as a form of rehabilitation, with Joseph Pilates himself developing it to help injured soldiers. However it wasn’t until the 90’s that Pilates became more commonly used in the rehabilitation of injuries, with many physiotherapists and orthopaedic surgeons recommending it to their patients, especially those with back or neck pain (APMA, 2013).

Back pain is often associated with the weakness of “core stabilizers” (back and abdominal muscles). When weakened, these muscles are less able to support the spine which results in poor posture and an increased risk of back pain.

Thus people who suffer from back pain are encouraged to do exercises that encourage flexibility. Pilates is one such exercise. Through re-educating the postural (stabilizing) muscles of the spine and shoulder girdle, Pilates has been shown to improve back and neck pain, headaches, and movement function (Moffett & McLean 2006).

Pilates uses techniques that target balance, strength, fluid functional movement, and flexibility which helps build appropriate musculature around joints such as the hip and shoulder. Thus alleviating strain on the vertebral column of the spine, leading to the management of back and neck pain and greater spine health.

A small study published in the Journal of Bodywork and Movement Therapies showed that people with moderate neck or back pain found relief from participation in a 6 week Pilates course. This course involved an hour’s class a week and participants were advised to continue their three times a week home program in addition to the class. At the end of the program, participants had improved function of their neck and back.

Starting Pilates

Generalised Pilates classes offered by gyms and which are not delivered by qualified, and experienced Pilates instructors can be dangerous for individuals who suffer from back or neck pain. This is due to the large number of participants in gym classes which mean that individuals often do not receive the attention they require to correct technique necessary to prevent injury.

Conversely we at PilatesCan keep our class sizes small so our qualified instructors have the time to focus on your body’s individual needs and advise you on the best Pilates exercises for your specific condition.

If your condition is more vulnerable we provide private and semi-private sessions, which use specialised Pilates equipment, and allows your instructor to tailor an exercise program specifically for you, which can be varied each session, and will enable you to manage back and neck pain safely and successfully.

To get a start and work towards improving your neck and back you can contact us via our online quick contact form or by calling us on 0419 777 477. We have helped hundreds of clients in Canberra in the last 15 years manage and improve their spinal health and we look forward to assisting you.

Google Rating
5.0

How to engage core muscles during pilates?

The core muscles are pivotal to achieving a stronger body using the Pilates method. Pilates strengthens the core through three basic steps (Segal, Hein & Basford, 2004):

1. Strengthen core muscles through coordinated breathing and movement

Developing and achieving a sound breathing pattern is crucial to the balance and rhythm of movements.

2. Stabilise the scapular, pelvis, and rib cage

These three areas make up the axial skeleton (shoulders to waistline), and by focusing on and manipulating the core muscles, the axial skeleton will be stabilised and strengthened.

3. Optimise head and cervical spine placement

This is crucial so as to avoid any strain on the neck and head muscles.

Activation of the core not only allows for better efficiency and functionality of the body, but can also minimise any back and neck pain, and helps develop and maintain good spinal health. At Pilates Can, the development of the core muscles is important to the overall success of the Pilates method. We find that clients get the most reward of out their sessions once they are able to engage their core muscles, which our instructors will work closely with you to achieve. The increased strength of the core muscles allows for more efficient movement of the extremities. In turn, functional activities that require balance and control are performed safely and more efficiently (Bryan & Hawson, 2003). Every aspect of your life will benefit from a strengthened core, whether it be in sporting endeavours or just general physical and mental health and wellbeing.

To start strengthening your core you can contact us via our online quick contact  form or by calling us on 0419 777 477. We have helped hundreds of clients in Canberra over the last 15 years activate and strengthen their core and we look forward to helping you do the same!

Google Rating
5.0

Tips to prevent neck pain and spinal pain

With a rise in sedentary lifestyles, spinal pain of the back and the neck has become extremely common. It is thought that around 80% of the population will experience neck or back pain at some point.

In order to minimise the risk of neck pain it is important to recognise certain risk factors such as:

  • Desk jobs or anything that involves sitting for long periods of time
  • Inactivity or being overweight
  • Jobs involving heavy lifting, bending or twisting
  • Age (people who are middle-aged or elderly are at an increased risk of developing neck or back pain)

Spinal pain can affect an individual’s quality of life drastically as not only does it adversely affect physical movement, but it interferes with your sleep. The deepest stage of sleep is usually the time where our bodies begin the healing process. Our muscles relax, their blood supply increases and growth hormone is released which helps with tissue growth and repair. However this process doesn’t occur if we are not getting a good night’s rest due to muscle pain. Therefore it is important to look after our spines to minimise the risk or occurrence of back and neck pain.

Pilates can help with this and when taught professionally it focuses your mind and your body, helping to strengthen and create core stability and proper postural alignment, and mental wellbeing. The elements of movement important for spinal health are taught in the simplest Pilates exercises, so it is necessary to get the first steps right with the help of qualified, experienced instructors.

By keeping our class sizes small our instructors have more time to focus on each individuals needs and vulnerabilities, thus teaching you the correct and safe way to maintain good spinal health.

To get a start and work towards improving your spinal health you can contact us about making a booking or by calling us on 0419 777 477 We have helped hundreds of clients in Canberra in the last 15 years manage and improve their spinal health and we look forward to assisting you.

Google Rating
5.0

Background on Joseph Pilates

A young boy crippled by asthma and rickets leaving his body frail and weak became the man responsible for what we know as Pilates. Born in Germany in the late 19th Century, Joseph Pilates was determined to overcome his physical disadvantages and devoted his life to self-improvement -specifically developing his physical strength. Having moved to England shortly before the First World War, he was detained by British forces owing to his German heritage.

Whilst under detainment, he first started working on the idea of ‘Contrology’ – which would later become better known as Pilates. Using eight core principles, he developed his own body and others in the camp whilst also rehabilitating German soldiers who were injured in the war.

During the 1920’s, Joseph brought Pilates to the USA, opening his own studio, where he continued to develop his exercise technique and coach new instructors to train clients for improved health, fitness and rehabilitation of injuries.

The eight core principles are all based around the idea of muscle control, with the view to reduce pain and increase functionality in the body.

Despite initial scepticism, Pilate’s principles have proven to be an effective means of recuperation for acute or chronic injury for close to a century. This report, published by the Australian Department of Health, further outlines how Pilates provides an actual means of injury rehabilitation.

At PilatesCan, we are continually striving to continue the work that Joseph has begun in exercise rehabilitation. Using the aforementioned core principles, we are committed bringing a high standard to our clients in order maintain the benchmark for Pilates in Canberra.

Google Rating
5.0

Pilates: How to start properly

As humans we are built to move and we should be able to enjoy that experience without pain. By focusing on increasing core strength and building flexibility, Pilates invigorates participants to move freely, i.e. with less pain and more efficiency.

This is why Pilates Mat-work classes are the ideal environment to achieve those benefits, as the Pilates instructor can deliver more personalised direction to individuals who all have different bodies, abilities and possibly also different injuries or other risk factors.

In addition to these benefits a Pilates beginners course will also:

  • Provide positive reinforcement of good exercise habits – particularly if scheduled at the same time on the same day.
  • Build on basic movement patterns and techniques in a safe environment with the goal of moving towards more difficult and intense exercises over time.
  • Provide a chance to personally experience the benefits of Pilates.
  • Opportunity for the instructor to learn about each participants body and mind connection, thus allowing for more personal direction and progression over time.

Through the provision of more personalised direction Professional Pilates instructors can manage the differences, abilities and risk factors of each individual while still keeping the group moving. Excellent Pilates instructors will:

  • Use a combination of direct (audible), tactile (appropriate contact), and visual cueing techniques.
  • Ensure that all participants understand and can achieve the smart goals being set by the highly planned repertoire (exercise combinations).
  • Work the class skillfully within a generic format aimed at the general level of the particular small group, whilst still accommodating the individuals needs.
  • Use the latest exercise science knowledge to maximise results and minimise risk. This is how Pilates has developed over the last 80 years, particularly Pilates in Australia.
  • Combine all of the above to communicate the intent of each exercise, which will often be focussed at activating under-used core postural muscles and deactivating over-used larger global muscles, through movements/pilates exercises.

Pilates beginners courses in Canberra are the most cost effective, when delivered properly in a professional Pilates Studio environment, like PilatesCan, by highly experienced and specifically qualified Pilates instructors. They are also a very different and exacting exercise activity, when compared with what is available at the many gyms in Canberra.

At PilatesCan Manuka and Woden you can participate in courses that will introduce Pilates to you in the most beneficial way possible. And when you continue your Pilates journey with PilatesCan you will be assured that you will be looked after more individually, as instructors will have more time for you personally in the small group environment as the studio’s approach is to encourage all generally healthy Pilates beginners to do a “Beginners Pilates Mat Course”.

Google Rating
5.0

Plans for New Pilates Can Studio at Manuka

PILATESCAN_Manuka PlanV42Note:  This article is originally from 2015. Of course we have now been operating in the new studio for almost 2 years.

However in late 2015 we had only just finalized the design of the new PilatesCan Pilates Studio in Manuka.

And we were excited to show you the improvements that were coming for the new year ahead.

We had been in our former  location on Franklin Street for almost 13 years then, and were really looking forward to this new, larger, beautiful and more practical space, at the lawns end of Manuka Arcade above the old chemist (which is now Kids Stuff toy store).

If you would like to fill in this one minute survey we would be interested in your thoughts on the new (and now current) studio design.

 

Google Rating
5.0

Pilates at Home

Here at PilatesCan we believe in creating effective fitness habits for regular exercise. No matter who you are and how well your body reacts to exercise, it is the habit that will create the results for you. Because life can sometimes get in the way, making it difficult to schedule exercise, the Pilates method can actually make it easier to maintain good exercise habits in comparison with other forms of exercise.

The practicality of Pilates allows it to be done anywhere, and with no equipment necessary. It is so easy to do Pilates at home, or in the office, and we certainly encourage it! We often provide our Pilates clients here in Canberra with homework exercises that they can perform in between their studio based sessions.

Benefits of Pilates at home

Complete flexibility in regards to your time. Even just spending 10 minutes a day going through a basic Pilates routine can work wonders.
Mat classes at home cost only your time.
You can move through the exercises at your own pace, going over ones that you don’t quite get.
You can weave the principles of Pilates into your everyday life, rather than just once or twice a week.
However, as with anything, there are some drawbacks to doing Pilates at home, such as not receiving direct instruction and feedbaack from a qualified instructor, which means that if you have the wrong form when doing an exercise there will be no-one there to correct you. You also need to have healthy dose of self-discipline in order to make time to do Pilates at home, as it can be as easy to “forget” as it is easy to do.

The recommendation is that you kick start and supplement your “at home Pilates” with one or two sessions with a qualified instructor. If you feel you require scheduled sessions to supplement at home Pilates we have a range of sessions available that incorporate both mat and reformer work.

Some Pilates mat exercises to try at home

Breathing for beginners x 8
Start by lying on your back, with your knees bent and your arms down by your sides (in neutral spine position). Focus on relaxing your body into the mat and releasing any tension, especially in the neck and back areas.

Inhale, and then exhale to gently engage your pelvic floor and also sink your navel down, while still maintaining a relaxed neck and back.

Bridging x 6
Start by lying on your back, with your knees bent and your arms down by your sides (in neutral spine position).

Inhale. As you exhale, sink your navel & curl your spine of the floor, keeping a curled position at the top of the movement. Inhale and reach through your knees to open up your hips. Exhale as you articulate your spine back to the floor (think of melting your spine back down to the neutral spine position.

Chest Lift x 6
Lying on your back with your legs lifted and relaxed, so your feet relax down towards your butt and your knees are in past the hips.

Inhale. Exhale as you sink your navel and slide your ribs downward towards your pubic bone, letting your ribs lift your head & shoulders in the air. Only bring your body up as far as your ribs will let you, without your pelvis moving (keep your tailbone weighted). Hold your lifted position as you inhale, then exhale to lower your upper body back to the floor.

Dead Bug (Leg Lift) x 5 each
Start by lying on your back, with your knees bent and your arms down by your sides (in neutral spine position).

Inhale to prepare. Exhale as you sink your navel, relax your back as much as possible and float one leg up. Keep your foot relaxed. Inhale to your position and then exhale to lower your leg back down. Repeat on the other side.

If you would like some help with these exercises above and thousands more options, you can also register for one of our beginners Pilates Mat courses, which will be a great start to being able to do Pilates at home effectively, or find out more here.

Google Rating
5.0

Should we sit or stand?

Core strengthSitting is just as bad as smoking and will kill you even if you exercise regularly! Or at least that’s what CNN and the Sydney Morning Herald tell us. But is sitting really as bad as they say? Well according to many recent studies, yes, yes it is. But many people also get pain from prolonged standing. So what should we do in practice?

See our answer here below. You can also register for one of our beginners Pilates Mat courses, which will be a great start to addressing the cause and symptoms of a sedentary work & lifestyle.

With the evolution of technology our lives have become increasingly more sedentary. We sit more than we ever have before, whether that be in front of the TV, or in front of a computer at work. These changing lifestyle habits have led to an increase in health conditions such as cancer, heart disease, diabetes, kidney and liver conditions, and DVT (deep vein thrombosis). One study even links sitting with a shortened lifespan.

The reason for this is simple. Our bodies are made to move. When they don’t move they become agitated and don’t work as well as they should. Constant sitting compresses your muscles which restricts blood flow and circulation, which then restricts the flow of oxygen to your brain which means you aren’t using as much of your brain as you should be. In short your body goes into shut down mode.

So how can we counteract this?

Standing instead of sitting on public transport
Taking the stairs instead of the elevator
Getting up at least every half hour when at work
Standing and walking while on the phone
Switching from sitting in a hunched position to sitting with a straight back.
Reducing screen time
So if you’re worried that you’re sitting too much you know what to do….. Get up and get moving!

But if you have to stay seated or standing for prolonged periods, then here are some simple and easy Pilates exercises that can be done while at your desk or also whilst standing:

Chin tilt:

This exercise can be done whilst sitting or standing. You can even do it now as you’re reading this. You want to get as much space between your shoulders and ears as possible, then slowly let your head fall towards your chest as if trying to hold a tennis ball, or something of similar size, there. You should feel a stretch from your neck all the way down your spine. Repeat several times remembering not to let your back curve.

Ankle flexes:

Sitting in your chair cross one leg over the other, joining at the knee. Then point the toes of the top leg as far away from you as possible and then flex the toes back. You should feel a stretch all the way up your calf. Swap legs and repeat on the other side. This exercise can be done at any point during the day, and as often as you feel like.

Ball and footwork:

Using a small ball (no bigger than a tennis ball) sit on the edge of your chair (whilst remaining upright) and place the ball under the ball of your foot (positioned under the knuckle of your big toe). Then using only your foot press down the heel of your foot and lift, spread and drum your toes back down over the ball, pushing down as the toes fall one by one. Do this three times and then move the ball to the knuckle of your second toe and repeat. Do this for all your toes on each foot.

Shoulder shrugs:

This one is an easy exercise and very good at relieving the tension that can become built up in your shoulders from constantly hunching over a computer. Simply bring your shoulders up to under your ears and then let them drop. Repeat this several times or as often as necessary.

If you are interested in learning more Pilates exercises in Canberra that can be done just about anywhere that you have to sit or stand for any period of time, try out one of our Pilates studios in Canberra and participate in one of our beginners Pilates mat courses.

Google Rating
5.0

How to become a Pilates instructor?

Interested in becoming a Pilates instructor? Perhaps you are a student studying Exercise/Sports Science, Exercise Physiology or Physiotherapy in Canberra and are looking to gain some experience within the industry? Then look seriously at Pilates Can Manuka and Woden.

Due to our recent expansion, Pilates Can have openings for Qualified Pilates Instructors and/or interns looking to gain experience relevant to their degree. Hours are flexible and negotiable, and can work around a student’s availability, with shifts located at the Pilates Can Manuka or Woden studios.

These positions would ideally be suited to University students in Canberra or the surrounding district, seeking a head start in the industry. Pilates Can provides support for further professional development with Pilates Instructor courses regularly being held at the two Pilates Can studios in Canberra. In addition, Pilates Can is currently offering internship and scholarship opportunities.

Contact us now for more information on becoming a qualified Pilates instructor.

Google Rating
5.0

Pilates instructor internships & scholarship opportunities

Many Doctors and allied health professionals, such as Physiotherapists and Exercise Physiologists, use Pilates as a “go to” exercise regimen of choice when their clients are in need of exercise therapy. They may have “in-house” services or they may refer to a Pilates-specific provider.

Becoming skilled with the instruction of the Pilates methods of exercise would be a considerable advantage in the allied health or exercise or rehabilitation job markets.

Pilates Can Manuka and Woden is excited to now be offering internship and scholarship opportunities in Canberra for University students studying Exercise Science/Physiology, Sports Science, or Physiotherapy.

We have internship, work experience and fully paid positions available to students looking to gain more real world experience in a growth industry which complements their degree.

In addition to being able to combine work experience with their University studies, students will find plenty of opportunities at Pilates Can for further professional development with regular Professional Pilates Instructor courses being held at the Pilates Can studios.

The upcoming Polestar Pilates Studio and Rehabilitation Method course, commencing on 4-5 July at the Pilates Can Woden studios, will consist of monthly modules throughout the rest of 2015, supported by student study groups and plenty of opportunity to assist with real clients in the many private, semi-private and mat group sessions held each week at the two Pilates Can studios.

Pilates Can is offering a scholarship opportunity in Canberra for this course to a suitable candidate keen to qualify as a Pilates Instructor. The Scholarship will cover part of the cost of the upcoming course and, in addition, the successful candidate will be given valuable opportunities to implement the skills acquired at the Pilates Can studios as part of an internship initially, and then paid professional work as a Pilates instructor once qualified.

Applications for the scholarship are open to candidates who have started, or even finished their Exercise Science /Physiology, Sports Science, or Physiotherapy qualifications, and are eager to gain industry experience and get paid for doing it whilst continuing their studies or in combination with another job.

If you’re interested in these opportunities contact Pilates Can here.

Is Pilates good for back pain?

Pilates has long been used as a form of rehabilitation, with Joseph Pilates himself developing it to help injured soldiers. However it wasn’t until the 90’s that Pilates became more commonly used in the rehabilitation of injuries, with many physiotherapists and orthopaedic surgeons recommending it to their patients, especially those with back or neck pain (APMA, 2013).

Back pain is often associated with the weakness of “core stabilizers” (back and abdominal muscles). When weakened, these muscles are less able to support the spine which results in poor posture and an increased risk of back pain.

Thus people who suffer from back pain are encouraged to do exercises that encourage flexibility. Pilates is one such exercise. Through re-educating the postural (stabilizing) muscles of the spine and shoulder girdle, Pilates has been shown to improve back and neck pain, headaches, and movement function (Moffett & McLean 2006).

Pilates uses techniques that target balance, strength, fluid functional movement, and flexibility which helps build appropriate musculature around joints such as the hip and shoulder. Thus alleviating strain on the vertebral column of the spine, leading to the management of back and neck pain and greater spine health.

A small study published in the Journal of Bodywork and Movement Therapies showed that people with moderate neck or back pain found relief from participation in a 6 week Pilates course. This course involved an hour’s class a week and participants were advised to continue their three times a week home program in addition to the class. At the end of the program, participants had improved function of their neck and back.

Starting Pilates

Generalised Pilates classes offered by gyms and which are not delivered by qualified, and experienced Pilates instructors can be dangerous for individuals who suffer from back or neck pain. This is due to the large number of participants in gym classes which mean that individuals often do not receive the attention they require to correct technique necessary to prevent injury.

Conversely we at PilatesCan keep our class sizes small so our qualified instructors have the time to focus on your body’s individual needs and advise you on the best Pilates exercises for your specific condition.

If your condition is more vulnerable we provide private and semi-private sessions, which use specialised Pilates equipment, and allows your instructor to tailor an exercise program specifically for you, which can be varied each session, and will enable you to manage back and neck pain safely and successfully.

To get a start and work towards improving your neck and back you can contact us via our contact form or by calling us on 0419 777 477. We have helped hundreds of clients in Canberra in the last 15 years manage and improve their spinal health and we look forward to assisting you.

Google Rating
5.0

Pilates Instructor Professionally Paid Work

Join our thriving team of professional PilatesCan team of instructors in our delightful, modern and expanding studio environments. 

Negotiable and Flexible with structure to attract high quality candidates.

+ 1000’s$$$ worth of training & support for your professional Pilates Development.

Great base salary with much more available in commission and performance bonuses.

PilatesCan Manuka, where we have operated for the last 14 years, located just a couple of kilometres from Parliament House, and PilatesCan Woden, our new Studio in the Canberra Health Point building, have excellent opportunities available for a Qualified Pilates Instructors. Fantastic professional team in vibrant, thriving business with friendly clients. Hours are flexible & negotiable, taking into account the successful candidate’s availability and goals.

Main Duties include: instructing various Pilates equipment sessions and/or matwork classes depending on candidate’s current qualifications and preferences / experience.

Conditions are fantastic with most work located in shifts at our Studios and some work at other corporate locations. Support for further professional development will be added into your package.

Send Resume to: The Directors PilatesCan Manuka and Woden

or phone Claire or David Gunther on M: 0408 43 8883

Google Rating
5.0

PilatesCan undo the Damage Done at Work

If you’re like most people living the modern day lifestyle in an office-driven world, you might spend up to 8-10 hours a day sitting down. With TV, computers and other devices invading the home, the effect on your posture and bone health can be devastating. Everyone understands that spending their waking hours sitting down in front of a screen will damage their health, so what can they do to reverse the effects?

Feel Good Again Through Improved Flexibility

Being flexible, strong and functionally mobile is a feeling that changes your life. Apart from just feeling great, a healthy range of motion in your major joints and postural strength can prevent injury when performing physical exercise, including household chores.

How Can Pilates Undo The Damage

The remedy is simple: move more, sit less. Pilates is an exercise science based regimen of systematic, applied movement that can assist you in both loosening up some and strengthening other muscles by activating and stretching them with the purpose of building balanced functional strength. Pilates can target the deep core and postural abdominal muscles to straighten out the damage done by sitting, which is often exacerbated by a weak core. Pilates provides both length and strength to the entire spine, thus enhancing this beautifully designed natural mechanism’s ability to create real core stability.

Pilates uses physical apparatus to specifically target important postural muscles that are shortened and atrophied by sitting for extended periods. Pilates apparatus, guided by an experienced, qualified Pilates instructor, are specifically designed to avoid aggravating pain points by supporting and relaxing part of the body while targeting other parts.

Many Pilates Client success stories have shown that just a few minutes a day of the right Pilates exercises, prescribed by the a qualified and experienced Pilates instructor can unlock tightening muscles and iron out curvatures in the spine, to bring back pain free mobility.

Pilates in Canberra

Starting a transformational journey with PilatesCan in Canberra will change your life. Since their beginning over 15 years ago, PilatesCan have delivered over 35,000 hours of professional instruction to Pilates clients in Canberra.

PilatesCan, will schedule an easy-to-follow, interesting, challenging and safe Pilates regimen to suit your work and lifestyle availability. Under the guidance of one of the PilatesCan qualified instructors, an appropriate new Pilates workout program can enormously increase your quality of life. Similarly, by using an instructor, you’ll ensure that that your sessions do not involve inappropriate loads or unnecessarily risky exercises, and do provide the basis of an education creating good movement habits.

Pilates for Health

Pilates mostly uses flowing movement, which does more for your health than static exercises. A regular regimen can realign and build the appropriate muscles around important joints such as the hips, knees and shoulders. It is this regular flexibility and strength training that undoes damage done sitting down at work. You can experience the benefits of a clinical PilatesCan guided exercise program in the PilatesCan relaxed social studios.

To start a Pilates regimen in Canberra, contact PilatesCan via their contact form or call just call them on 0419 777 477.

Google Rating
5.0

Pilates and Back (Spinal) Health

Back and spinal pain is extremely common in our modern day lifestyle. One in five of all Australians report persistent back pain and disc problems, and 85% will report back pain at some point in their lives.

Back Pain – Risk Factors

It is important to recognise the following risk factors which can increase your chances of experiencing chronic back pain during the course of your life:

  • People with desk jobs
  • People who are inactive or overweight
  • People whose work requires them to lift loads, bend and twist.
  • Middle-aged to elderly patients

Back pain reduces the quality of life drastically, as it affects nearly all physical movement. Chronic back pain can also affect other physicals systems such as the endocrine and cardiovascular, as well as psychological health and family relationships.

Pilates and Core Strength

Pilates is an exercise science based regimen of specifically applied movements which can extend and create new physical capabilities in core stability, strength and flexibility. Core strength built through properly delivered Pilates sessions with well qualified Pilates specific instructors can usually assist back and spinal health. Why is this? In the majority of cases, patients with back problems also have weak core and postural abdominal muscles. Deep core and postural abdominal muscles are not necessarily related to the well-understood notion of a ‘six pack’; these muscles are deeper and provide support to the back and hips, and are the mechanisms that create real core stability.

How Does Pilates Alleviate Back Pain?

By using techniques apparatus that target balanced strength, fluid functional movement and flexibility, Pilates builds the appropriate musculature around important joints such as the hip and shoulder. By enabling these joints appropriately, strain on the vertebral column of the spine is alleviated leading to the management of back pain and greater spinal health. Conversely, static exercises, or exercises with inappropriate loads can overstress and make back pain even worse. Pilates avoids aggravating positions and movements with emphasises on good movement habits which are specifically designed to relieve and manage back pain.

Patients that are at risk of back problems, or who already suffer from spinal pain and degenerating spinal discs can benefit enormously from a Pilates workout program with regards to an increased quality of life. Good physical habits are at the forefront of good back health, which is why Pilates teaches patients full awareness of movements which stress the spine, and counter-habits to preserve the natural alignment and strength of the body to thrive in everyday activities.

Consider Taking Up Pilates in Canberra

Generalised Pilates classes delivered by not so specifically qualified or experienced instructors, using the Pilates name as a marketing tool may not be suitable for people with existing back pain, chronic injury or the potential for this. They may aggravate your condition, and progress at a pace which is too fast, or too slow for you, or with exercises that are just not appropriate. Pseudo Pilates Instructors in gyms, who have to contend with large numbers of people with all sorts of conditions, ability levels and experience (or lack of) in Pilates “labelled” gym classes are taking more risks with their participants’ health than is necessary. This situation can be at one end of the spectrum, dangerous for some individual gym goers and also at the other end, boring for those who are ready and able to move on to harder levels unencumbered by a constant stream of newbies “trying out” Pilates and “wearing out” the poor instructor who is doing their best in this lets say a “less than optimal” situation.

Conversely, a clinical PilatesCan.com.au exercise program or even a more generic PilatesCan.com.au mat work beginners course and progress through specifically levelled class formats will, depending on the nature and severity of your condition, enable you to manage back pain safely and successfully.

Before starting, our highly qualified instructors will identify problem points with your condition/s or in your posture. From there you will engaging learn how to properly engage your lower abdominal and pelvic floor muscles through supported exercise tailored for you. Depending on your condition and your need for increased personal attention our highly experienced Pilates specific instructors will advise you on an ongoing basis as to the what types of Pilates exercises will be most suitable for the current state of your body. If your condition is more vulnerable the risk of further injury and the likelihood of achieving successful outcomes can often be improved with the use of specialised Pilates large equipment such as Reformers, Trapeze Tables, Woner Chairs, ladder Barrels and more. In this situation our Pilates instructor will personalise a program and step you through exercises that are appropriate for you specifically, and that can be varied from session to session as required by where your body is at on the day.

Start with the Basics

Some of the Pilates movements can be quite challenging, and it’s very difficult to know what movements to avoid unaided to manage back pain. It can also be difficult to know if you are performing the movements correctly as some of the muscles activation that you are trying to include exclude in the movement can be very subtle and specific Our PilatesCan instructors enable you to master the clinical building blocks of Pilates first and then work your way up the degrees of exercise intensity in a social and supportive, but still clinically delivered environment. It is important to remember that the elements of movement important for spinal health are taught in the simplest Pilates exercises. That’s why getting these first steps right is extremely important. Ignoring this can make a bad situation worse.

To start your appropriately guided Pilates program in Canberra, you can engage a PilatesCan instructor via our contact form or call us on 0419 777 477. We have helped hundreds of clients over the last 15 years of delivering over 35,000 hours of Professional Pilates instruction in Canberra to assist Canberrans in managing and improving their back and spinal health. We look forward to assisting every new client inquiry in the most appropriate way for their current circumstances.

Google Rating
5.0

How Pilates can assist injury rehabilitation

Developed in the 1920s by Joseph Pilates, a physical culturalist from Germany, Pilates is a physical method which uses special apparatus to stretch and rebalance muscles in the body. As well as being used to boost strength and flexibility, Pilates is now widely practised as an injury rehabilitation method on a global scale to restore imbalances in injured muscles.

Every day, we use our muscles in a predefined manner – the way we learnt to use them. However, our posture, the way we walk, sit down, and lift things, are all part of a greater picture of muscle imbalance, because so many of us do not do these things correctly by habit.

By evaluating a patient’s state, strength, targets and range of movement, a Pilates personal training approach can be designed to facilitate the injury rehabilitation of your muscles. One-to-one Pilates is an adaptive physical system because it is personally flexible to the patient’s movement goals and tolerances. It is also safe, not requiring unnatural weights which may endanger, and not support, the rehabilitation process.

Conventional physical therapy does not allow for the same rehabilitation potential. It operates on set exercises which do not cater to the patient and results in discontinued therapy, one of the worst outcomes of rehabilitation. Pilates teaches you to position your body for maximum results and takes you on a process of physical education, not just routine exercise.

Pilates is about restoring the imbalances create by habitual muscle use or injury. It can be perceived as a viable and effective method of movement re-education and an answer to physical limitation. By adapting a range of movements to suit your threshold and build you up from there, Pilates can unlock rehabilitation by levels.

Pilates is a growing trend offered by a growing base of qualified instructors specialising in injury rehabilitation. That’s where we come in. PilatesCan in Canberra can change your life and educate you in unlocking a new, pain-free world of movement. When assessing what the best exercise option is for you, you need to ensure your instructors have physical therapy experience. There is a big difference between rehabilitation and routine exercise. That’s why our trained instructors are highly qualified and experienced. Our senior instructors have over 10,000 hours each of Professional Pilates delivery, physiotherapists, and will create a one-to-one Pilates plan to ease the transition for you.

Based in Manuka and Woden, our Pilates in Canberra course selection envelopes beginner’s courses, one-to-one Pilates equipment sessions, and group classes which will build your confidence in movement. You will only share your instructor with one or two other clients in semi private equipment sessions or only 5-9 clients in the more generic Pilates Matwork, so that you can be assured you’re getting top personalised attention.

In our Injury Rehabilitation Pilates Programs, you will receive top care with specially designed equipment and a qualified instructor to assist you with the process. With time, concentration and dedication to the educational bounties Pilates can offer, you have the potential to become a master of core strength, stamina and flexibility. We share a common philosophy of unlocking your movement goals, and creating a stronger, more flexible you.

To get in touch, please contact us about injury rehabilitation Pilates via this special form or call 0419 777 477 and we can arrange an initial consultation.

Google Rating
5.0

Pilates in Canberra: Why it’s Great!

oilcanberra_article_sized

Canberra: a city famous for its closeness and work-life balance. Though with 50% of its workforce employed by the public service it can be easy to let work take over. Thus it is important to find time for yourself, to unwind and relieve the stresses of the day. Pilates in Canberra is a lifestyle choice you could certainly benefit from. Due to the Canberra’s small size, taking an hour each week for you is easy.

Canberra, a small metropolitan city surrounded by bushland, benefits from a 20 minute drive radius. With PilatesCan located centrally in Manuka and Woden, we provide our clients with the convenience of a Pilates workout on your doorstep. Why not take advantage of the Canberra lifestyle to drop by after work for a session? After a few weeks, your body will thank you for it.

What is Pilates

Developed in the 1920s by Joseph Pilates, Pilates is a physical method which uses special apparatus to stretch and re-balance muscles in the body. Pilates developed eight core principles based around the idea of muscle control, with the view to reduce pain and increase functionality in the body. As we use our muscles every day it is important to move them in an efficient and functional way. Often these daily activities put our muscles under considerable strain because we don’t know the correct way to use them.

With a range of exercises undertaken using special Pilates equipment and guided instruction, Pilates helps  strengthen core muscles and provides balance to the body. This is done through a range of exercises using specialised Pilates equipment and guided instruction. As such, it takes you on a lifestyle journey of sustainable physical education.

How you can do Pilates in Canberra

Pilates is can be adapted to suit your style, whilst working to increase your strength and flexibility.

With numerous sessions offered throughout the day you can drop by at lunchtime, or organise a session after work. That’s the beauty of our nation’s capital: its small size allows you to benefits from Pilates in Canberra without too much travel. Our qualified team of instructors look forward to offering a personalised training program suited to your lifestyle.

Are you new to Pilates? No problem! We offer beginners and advanced Matwork classes, and one-to-one and semi-private Pilates sessions to suit your schedule, ability and goals. Our semi-private equipment sessions have up to four clients to an instructor whilst our more generic Pilates Matwork sessions have up to 10 clients. This means you are guaranteed to get the required and personalised attention for whichever service you choose.

You reside in a fantastic city to do Pilates in. With open spaces, parks, and governmental lifestyle benefits, Canberra residents have a wealth of potential for unlocking their inner strength and flexibility. Pilates is growing in popularity all over Canberra; for both one-to-one and small group Pilates classes.

To unlock the power of Pilates in Canberra, you don’t have to travel far. Simply use our contact form or call 0419 777 477 and start your Pilates journey today.

Google Rating
5.0