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COVID-19 UPDATE

HEAL CAN REMAIN OPEN

Following the First Minister's announcement on 04/01/2021 we can confirm that we will remain open for Physiotherapy and Virtual Pilates classes. Our Sports Massage Therapy will be paused until restrictions are eased.

We will continue to have stringent infection control and cleaning processes in place at all times. Our therapists wear PPE and following guidelines set out by our governing body we can continue to treat you safely and effectively face to face. We are also providing virtual consultations using video if you prefer to stay at home.

Pilates is a mind and body conditioning exercise programme that benefits the deep postural muscles of the spine to improve overall core stability and posture.

Developed by the late Joseph Pilates, the Pilates method is a mind-body conditioning program initially designed for rehabilitation purposes during the early twentieth century. Pilates was later adopted by dancers as its philosophy blended well with their focus on core strength, co-ordination, flexibility and posture.

Pilates is based on a set of principles which exercise the whole body through a range of mat and equipment based exercises. Pilates combines the co-ordination of deep postural and stability muscles, breathing, and arm and leg movements with postural correction, suppleness and flexibility. With regular practice, Pilates positively changes the body.

More recently Pilates has been adapted by the Australian Physiotherapy and Pilates Institute (APPI) to provide a specific program for athletes of all levels to increase their speed of rehabilitation.  The APPI Pilates Method is suitable for all ages and levels of ability.

We are pleased to offer a range of classes at Heal:

  • Pilates
  • Antenatal Pilates
  • Postnatal Pilates
  • Pilates for Osteoporosis
  • Sports Specific Workshops
  • One to one Pilates

What benefits can be gained from Modified Pilates?

  • Improvement of posture
  • Encourages overall fitness and body awareness
  • Rehabilitation of spinal problems
  • Injury prevention
  • Core stability and flexibility

All our classes are delivered by fully qualified Physiotherapists to ensure optimal recovery and progression.  Our classes are held in our purpose built studio and numbers are limited to a maximum of 11 participants.

Many GPs, Physiotherapists and health professionals recommend Pilates as one of the safest form of exercises available today.

 

What to wear:

Comfortable clothing with socks

 

Christmas Pilates at Home

You should have already received notification of our pre-recorded package of five classes for you to access and use as often as you like over the festive period and until the end of January 2021. The videos give you an excellent opportunity to try one of classes you may not have experienced yet too.

Please register your interest via email by December 20th, 2020. You will receive an email with the links to all five classes on Monday 21st December.

Cost £25 (reduced to £20 if you sign up for our Unlimited Package starting January 2021).

Included:

Pilates class with weights - Jane

Pilates class with theraband - Kerri

Barre class - Erica

Strong.Fit.Stable - Erica

Stretch & Release - Emma

Heal Virtual Classes – continue to provide an excellent alternative!

As we finish 2020 we look forward to leaving it behind as we enter 2021. All our classes will continue in the virtual format. The implementation of Tier 3 in Dundee stopped us from reopening our studio for small group classes but we will revisit our plans in the New Year.

ANOTHER EVENING CLASS HAS BEEN ADDED

We are pleased to be offering a Monday evening Pilates class from January with Lynsey Kemlo, please let us know if you want to join this class.

How it works.

By using Zoom, a video conferencing platform, we can offer your class direct to your phone, tablet, or laptop from the comfort of your own home.  If you would like a trial of accessing the platform, we are happy to arrange this. 

Pilates classes – all levels are welcome. Working through a series of Matwork Pilates exercises to build strength and flexibility.

Early morning Pilates – all levels are welcome. Start your Wednesday off with a Matwork Pilates class. You will feel energised and ready for the day ahead.

Strong Fit Stable class – targeting over 60s but suitable for anyone. A circuit class format, this class works to build general and postural strength, improve balance, and enhance overall fitness.

Stretch and Release class - suitable for everyone. You will work through a series of movements and exercises to stretch joints and muscles leaving you feeling looser and more flexible. A great addition to your week as a standalone class or to supplement other classes.

Beginner’s Pilates - for anyone who is keen to try Pilates for the first time. This class will cover the Pilates fundamentals and give you time to focus on these elements while introducing many of the key exercises. Watch this short video we have created with instruction on the Pilates key elements. https://youtu.be/22pyFDfEG30

Barre Pilates- Based around ballet principles, our Barre classes are designed to tone, lengthen, and sculpt your body. This class challenges you by focusing on controlled, defined, and precise movements. You will need a chair or tabletop for support, some weights, and a mat too.

Postnatal Pilates - Postnatal Pilates is a great way to begin your return to physical activity in the postnatal period.  Understandably, it can be a challenge to commit to exercise during this time – you are tired, have limited time in your day, and there’s the issues of childcare.  Thankfully we can help with one of those challenges as you can bring your baby with you to class!*

Pilates aims to hasten recovery postnatally by increasing general fitness, muscle tone and strength.  In addition to helping you cope with the demands of motherhood, it can assist with weight loss, and has also been shown to reduce anxiety and positively impact postnatal mental health.

Our next blocks start on Monday 4th January 2021 for 8 weeks:

 

Time

Class Type

Instructor may be subject to change

Monday

9:30-10:15

Pilates

Kerri

 

11:30-12:15

Strong Fit Stable

Erica

 

18:30 -19:15

Pilates

Lynsey

 

 

 

 

Tuesday

9:30-10:15

Pilates

Sally

 

10:30-11:15

Stretch and Release

Sally

 

 

 

 

Wednesday

7:15-08:00

Pilates

Jane

 

09:30-10:15

Pilates

Jane

 

11:00-11:45

Barre Pilates

Erica

 

12:00-1:00pm

Postnatal Pilates

Kerri

 

18:30-19:15

Pilates

Erica

 

 

 

 

Thursday

9:30-10:15

Pilates

Erica

 

10:30-11:15

Stretch and Release

Erica

 

18:30-19:15

Pilates

Kerri

 

 

 

 

Friday

9:30-10:15

Pilates

Emma

 

10:30-11:15

Beginner’s Pilates

Emma

 

Equipment

You will need a mat or towel to lie on and a head cushion or towel. Other equipment will be kept to a minimum but if you wish to add some extra effort to the exercises you may wish to have small weights (bottles of water or tins), resistance bands, and a tennis ball/spikey ball (for release work).

We have small exercises equipment available to purchase:                                       

Pilates Mat - £22

Small head cushion and cover - £10

Large head cushion and cover - £12

Sitting block - £7

Resistance bands – 1m red, green, blue or black  -£3

Resistance bands – 2m blue or black  -£6

Resistance Loops – red, green, blue - £5

Spikey balls – Yellow/8cm - £4.50, Red/9cm - £5

Please email us with any equipment requirements you wish to purchase.

Class fees

 

Cost for 8-week block 4th January – 26th February 2021

One class per week

£48

Two classes per week

£80

Unlimited classes per week

£100

Postnatal Pilates

£64

 

Payment can be taken by bank transfer. If you wish to pay by debit or credit card, please let us know and we will call you to arrange this.

 

 

 

 

Gordon Craigie | Company Director

Pilates appears to be the art of relaxing and doing very little for an hour, then later feeling muscles you didn't know you had reminding you that, actually, you worked very hard for an hour!  Sally is an excellent teacher, always correcting form without appearing over-fussy and adapting to the various ability levels in the class with ease and humour.  Her physiotherapy background is particularly reassuring when I'm being forced out of my comfort zone - all the time! - and the results are well worth the effort.

 
Class Timetable
 

Monday

Tuesday

Wednesday

Thursday

Friday

Daytime

 

 

Matwork

07.15 - 08.00 

 

 

Matwork

9.30 - 10.30

Matwork

9.30 - 10.30

Matwork

9.30 - 10.30

Matwork

9.30 - 10.30

Matwork

9.30 - 10.30

Matwork

10.45 - 11.45

Matwork

10.45 - 11.45

Matwork

10.45 - 11.45

Matwork

10.45 - 11.45

Matwork

10.45 - 11.45

12.00 - 13.00 Osteoporosis

12.00 - 13.00 Men Only Pilates

12.00 - 13.00 Postnatal*

14.00 - 15.00 Osteoporosis

 

Evening

Matwork

17.30 - 18.30

 

Matwork

18.00 - 19.00

Matwork

18.00 - 19.00

 

Matwork

18.45 - 19.45

 

Matwork

19.15 - 20.15 Intermediate

Matwork

19.15 - 20.15

 
 

Do I need to bring anything with me?

Heal Physiotherapy supplies all the equipment for the Pilates classes including floor mats and any equipment needed for the class.

You will be required to wear comfortable clothing with socks.

Heal Physiotherapy also sell all the equipment utilised in our classes including Pilates socks, cushions, weights and balls, should our clients wish to have their own.   

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"I'm very pleased with the treatment I get at Heal. Kerry works miracles for me and I don't have to take time off work. Highly recommended."
Natalie Haxton