using biomechanics and reformer pilates.
Train for optimal performance whilst reducing the risk of injury
Specialised Reformer pilates training programmes stoke newington, hackney
Specialised Reformer Pilates training programmes designed to increase strength and mobility, whilst correcting any biomechanical imbalances that may be causing pain, inury or decreased performance.
Your programme will be based on the methodology behind the Biomechanics Education Ltd system, but will use a Reformer Pilates machine to perform the exercises. This means you not only benefit from the science behind Biomechanics Education Ltd but you also get a targeted Reformer Pilates workout too.
Option to base programme on a full biomechanical assessment, therefore ensuring every exercise is optimally designed to improve your biomechanical function, alleviate discomfort and boost your performance in daily activities and sports.
Intro offer
Reformer Pilates
Private or Duet
biomechancial assessment
Suitable for all abilities
Private Studio
Level 4 Low Back Pain Specialist
Personal programmes
support your physiotherapy
By combining biomechanical insights with the power of Reformer Pilates, we create a programme that not only corrects any faulty movement patterns, but significantly enhances your overall health and fitness.
Suitable for all abilities.....
Providing opportunities from improving sports performance to improving everyday health and wellbeing....
Pre & Post Natal
low back pain
Injury management
Sports performance
Learn more
Injury prevention
Perimenopause & Menopause
Ageing & mobility
GP Exercise Referral
Pre & Post Natal
low back pain
Injury management
Sports performance
menopause
Injury prevention
Ageing & Mobility
Strength & mobility
GP Exercise Referral
Biomechanics
the key to superior results
How does Biomechanics give superior results?
To achieve the best possible results we need to understand how and why the body is moving in a particular way. Intrinsic biomechanics gives us a way of analysing the body’s movements and identifying which parts of the body are working well and which parts need addressing.
People are often told to strengthen, especially the core, to help alleviate lower back pain. However, if a part of the body such as the pelvis isn’t working optimally then strengthening without fixing the pelvis is only going to exacerbate the issue. Work must take place to address the underlying issues before strengthening takes place.
Why do I get Biomechanical imbalances?
Some biomechanical dysfunction or imbalance is genetic, but most is accumulated throughout our life as we walk, sit, exercise and perform every day tasks. If we don’t perform movements optimally then our body will naturally compensate for any imbalances, the more we perform these tasks, the more our body compensates, and the greater the risk of injury or pain.
What does a Biomechanical Assessment consist of?
A series of manual screens designed to look at symmetry and range of key movements. The screens are easy to do, they don’t hurt, but if it is something your are apprehensive about or would like to know more then please get in contact.
Reformer Pilates
The ideal corrective method
What is Reformer Pilates?
Reformer Pilates is a resistance-based exercise system that uses a specially designed machine to perform controlled movements. It allows for slow, deliberate exercises that build strength and mobility, whilst minimizing the additional load of gravity. This makes it ideal for people with joint issues, injuries, or those looking to cross-train for sports.
What are the benefits of Reformer Pilates?
Reformer Pilates is renowned for improving strength, flexibility and mobility for all muscle groups, including pelvic floor. It promotes better body alignment, posture and core stability as well as enhancing bone strength. The controlled and focused breathing also helps reduce stress. It has so many benefits and leaves you feeling so good, it really needs to be tried to be believed.
Why is Reformer Pilates so effective for Strength and Mobility?
A Reformer Pilates machine allows the body to move and build strength through a full range of motion, something you might not be able to do on your own. This gets the whole muscle working and not just a portion of it. Working muscles through their whole range of motion is essential for maintaining mobility.
A Reformer Pilates machine also allows us to vary the resistance, critical for applying “progressive overload” and increasing muscle and bone strength. It provides a huge variety of exercises meaning we can target and isolate specific muscle groups and joint actions in an effective and safe way.
Sarah Gray
BIOMECHANICS & LOWER BACK PAIN SPECIALIST
REFORMER PILATES TEACHER
I work with clients of all abilities, who are looking for a specialised, bespoke training progragramme to gain strength and mobility whilst reducing the risk of pain or injury.
I am also qualified to take NHS referrals and to work alongside GP's and physiotherapists to help bridge the gap between rehab and full physical activity.
Sessions to empower you, to feel stronger and move better.....
PRE & POST NATAL (BABIES VERY WELCOME!)
Maintain or even improve your strength, mobility, or general wellbeing through your pregnancy and postpartum journey.
POSTURE Support the changes to your posture, reducing the strain on your back, hips and pelvis improving comfort during pregnancy and promoting recovery postpartum.
PELVIC FLOOR Enhance your pelvic floor and deep core muscle strength. Exercises that focus on enhancing the strength and endurance of the pelvic floor and deep core muscles can help with both pregnancy and delivery. After childbirth we can address issues such as Diastasis Recti, pelvic floor dysfunction and overall core weakness. Restoring strength and function in these areas is crucial for postnatal recovery and long term health.
INJURY PREVENTION Both during and after pregnancy women are at higher risk for certain injuries due to hormonal changes that affect ligament laxity. Using intrinsic biomechanics and reformer pilates we can minimise this risk in designing safe routines while still promoting improvements to health and fitness.
MENTAL WELLBEING Engaging in biomechanically informed exercise programs pre and post-pregnancy not only supports physical health but can also enhance mental well-being. Exercise has been shown to reduce symptoms of prenatal and postpartum depression, improve sleep, and boost energy levels.
In addition to Biomechanics and Reformer Pilates, I also hold a Level 3 Pre and Post Natal qualification ensuring safe and effective programmes for pregnancy and post partum.
I am also a mother of 3 children myself, which I believe brings experience and empathy to your sessions.
Perimenopause & Menopause
Resistance based exercises such as Reformer Pilates can be very beneficial to women going through perimenopause and menopause, and having a personal training programme means you have an expert apply the principles of Progressive Overload (see bone health section)
IMPROVE STRENGTH & MUSCLE TONE – Counteract any muscle atrophy (loss in muscle mass) that can naturally occur to hormonal changes by focusing on building and maintaining your strength, particualrly in the core, lower back and pelvic floor. Maintaining your muscle mass is important for preserving metabolism and overall functionality.
SUPPORT BONE HEALTH – Improve your bone density and strength by stimulating bone growth helping to prevent bone loss, reducing the risk of osteoporosis and fractures. For bones to grow stronger and maintain their density, they need to be exposed to gradually increasing loads over time – known as progressive overload. This is key in stimulating bone remodeling and maintaining bone mass, especially as we age. Without this gradual increase in resistance the body no longer recognises the exercise as stress to the bone, and slows down it osteoblast activity. Consistency and a gradual progression in intensity are key, so having a personal training programme offers a critical advantage to group classes.
ENHANCE FLEXIBILITY & MOBILITY – Joint pain and stiffness are common complaints during menopause, especially due to the decline in oestrogen, which helps maintain joint health. Reformer Pilates offers full range of movement exercises, increasing your flexibility and improving your joint mobility, helping to reduce any discomfort and improving ease of movement.
IMPROVE POSTURE – Focus on strengthening the muscles that support good posture, such as the back, shoulders, and abdominal muscles, reducing the risk of back pain and improving your overall body alignment.
BOOST CIRCULATION – The controlled, flowing movements of Reformer Pilates can increase circulation, which can help reduce some menopausal symptoms, such as hot flashes. Improved circulation also supports overall cardiovascular health, which can decline after menopause.
RELIEVE STRESS – Breathing techniques used in Pilates help activate the parasympathetic nervous system, which reduces stress and promotes relaxation. This can also help with sleep disturbances, a common symptom during menopause.
SUPPORT PELVIC FLOOR HEALTH – The pelvic floor can weaken due to hormonal changes and the stresses of aging. Target and strengthen your pelvic floor muscles, helping with bladder control, reducing the risk of incontinence, and improving sexual health and satisfaction.
BOOST ENERGY & MOOD – Endorphins released during exercise are proven to help lift mood and improve energy levels.
SUPPORT WEIGHT MANAGEMENT – Support weight management by increasing your lean muscle mass and thus boosting your metabolism (lean muscle mass is more metabolically active than fat)
Low Back Pain
Low back pain is very common and more than 80 out of 100 people will have this condition at some point in their life. Non Specific Back Pain is the most common type of back pain, where it is not possible to diagnose the exact cause as various things such as posture, weight, muscle weakness can contribute to it.
In addition to Biomechanics and Pilates qualifications, I also hold a Level 4 Low Back Pain Specialist qualification, ensuring your programme will be both safe and effective.
- We can use biomechanic screens to identify and address musculoskeletal issues that may be contributing to lower back pain.
- We will start by assessing the movement of the pelvis and then the spine, and then when we have those working optimally we move on to strengthening the core and postural muscles – essential for supporting your lower back.
- Depending on your symptoms I may require you to be referred to me by your GP or Physiotherapist. We can discuss this during your initial consultation.
Injury Prevention & Management
Following physiotherapy and a reduction in painful symptoms, people often fall into 2 categories:
Some are eager to increase their activity levels, but often find their symptoms reappear when they perform more dynamic movements to the exercises they were performing during rehab. And others can be afraid or reluctant to start to increase their activity levels, for fear of re-injuring themselves.
This programme can help with both scenarios, providing you with the confidence to undertake a safe and effective transition from rehab to full physical activity.
- Bridge the gap between physiotherapy and full physical activity.
- Identify and correct musculoskeletal weaknesses and imbalances and limitations which will optimise your movement patterns, reducing the need for compensations in your body and reducing the risk of injury.
- We will use non load bearing exercises to strengthen weak points and improve your range of motion, helping you move more efficiently and safely, reducing the likelihood of future injuries.
- Reformer Pilates is excellent for improving proprioception and will help you understand your own body movements. Better body awareness can help prevent re-injury and aid recovery
- Reformer Pilates can address both strength and flexibility, and offers controlled progression providing a comprehensive approach to recovery.
- Ideal for those recovering from or preparing for joint replcement/ surgery
I hold Level 3 GP Exercise Referral qualification to work alongside your GP or physiotherapist to support your recovery.
Sports Performance (Cross Training for Running, Cycling, Lifting)
Create an incredible non-load bearing cross training programme, reducing the risk of injury and enabling you to train consistently. Identify and correct musculoskeletal weaknesses and imbalances. Ensure your pelvis and spine are working optimally, before moving onto core stabilty. Then strengthen on a new solid foundation to optimise your sporting performance.
TARGET MUSCULAR IMBALANCES – identify and correct musculoskeletal imbalances between opposing muscle groups or left/right sides of the body. Balanced muscle development enhances performance and reduces the risk of overuse injuries.
STRENGTHEN CORE – Reformer Pilates emphasises deep core engagement, essential for protecting the spine and reducing the risk of lower back pain. A strong core will enhance stability and power transfer, crucial for all athletic activities. When done with the correct technique, all Pilates exercises can simultaneously strengthen the core.
STRENGHTEN STABILISING MUSCLES – Reformer Pilates is unbeatable for strengthening stabilising muscles, helping to prevent common sports injuries and ensuring you can train consistently and more effectively.
INCREASE FLEXIBILITY – Limited flexibility can restrict the range of motion leading to increased strain on muscles and joints. Tight muscles are more prone to strains and tears. The dynamic stretching and controlled movements of Reformer Pilates increases flexibility in the hips, hamstrings, shoulders, lumbar and thoracic spine improving the range of motion and movement efficiency and reducing the risk of injury.
IMPROVE JOINT MOBILITY – Ensure that all joints are moving efficiently within their range of motion, preventing overuse injuries and improving overall form and efficiency.
STRENGTHEN JOINTS – Target muscles surrounding joints. Precise and controlled exercises will help improve joint stability and prevent excessive strain. Strengthening joints can help reduce joint pain
AID RECOVERY – Low impact exercises promote blood flow and muscle recovery, aiding faster recovery times between intense training sessions.
GP Exercise Referral
I hold Level 3 GP Exercise Referral which means I am qualified to take NHS referrals and to work alongside your GP and other health professionals to provide a multi disciplinary treatment plan to help prevent or manage chronic health conditions for inactive or ineffectively active individuals.
Please get in touch if you would like to discuss starting an exercise programme to reduce the risk of developing or manage any of the following conditions:
MUSCULOSKELETAL CONDITIONS – Arthritis, Osteoporosis, Joint Replacement Surgery, Mechanical Back Pain
CARDIOVASCULAR CONDITIONS – Hypertension, Hypercholesterolaemia
METABOLIC CONDITIONS – Obesity, Diabetes
RESPIRATORY CONDITIONS – Asthma, Chronic Obstructive Pulmonary Disease
MENTAL HEALTH CONDITIONS – Depression, Anxiety,
Ageing & Mobility
Resistance training is exceptionally important as we age, and Reformer Pilates provides this whilst being kind to joints. When biomechanical function and limitations are also taken into account, we create an exceptionally effective and safe programme.
IMPROVE FLEXIBILITY & STRETCHING
- Gentle Stretching: The controlled, gentle stretching exercises increase flexibility in muscles and joints, which can become stiff with age.
- Enhanced Mobility: Improved flexibility leads to better joint mobility, making everyday activities easier and reducing the risk of falls and injuries.
INCREASED CORE STRENGTH & STABIITY
- Core Stability: Strengthening the core helps support the spine, improving posture and reducing back pain, which is common in older adults.
- Functional Strength: A strong core contributes to better balance and stability, crucial for maintaining independence in daily activities.
LOW IMPACT EXERCISE
- Joint-Friendly: Reformer Pilates provides a low-impact workout that is easy on the joints, reducing the risk of injury compared to high-impact exercises.
- Customisable Resistance: The reformer allows for adjustable resistance, enabling a safe and effective workout tailored to individual fitness levels and needs.
ENHANCED BALANCE & PROPRIOCEPTION
- Proprioception Training: Reformer Pilates improves proprioception, the awareness of body position in space, which helps enhance balance and coordination.
- Fall Prevention: Better balance reduces the risk of falls, a significant concern for older adults.
MUSCLE STRENGTH & ENDURANCE
- Strength Maintenance: Reformer Pilates helps maintain and build muscle strength, counteracting the natural muscle loss that occurs with ageing.
- Endurance Improvement: Regular practice enhances muscle endurance, making it easier to perform daily activities without fatigue.
IMPROVED POSTURE
- Alignment Focus: Emphasis on proper alignment and posture helps correct habitual slouching and other postural issues, leading to reduced pain and better movement efficiency.
- Spinal Health: Maintaining good posture supports spinal health, reducing the likelihood of developing chronic pain conditions
ENHANCED MENTAL WELLBEING
- Mind-Body Connection: Pilates promotes a strong mind-body connection, improving mental clarity, focus, and overall mental well-being.
- Stress Reduction: The mindful nature of Pilates can reduce stress and promote relaxation, contributing to overall quality of life.
INJURY PREVENTION & REHABILITATION
- Safe Rehabilitation: For those recovering from injuries or surgeries, Reformer Pilates offers a safe and effective rehabilitation method.
- Preventative Care: Regular practice helps prevent common age-related issues such as osteoporosis and arthritis by promoting bone density and joint health.
learn to....
REDUCE PAIN:
Learn to reduce and self manage musculoskeletal pain from an injury, overuse, surgery or underlying health condition
Improve your mobility, helping to enhance your sporting & everyday ability, posture & wellbeing
INCREASE MOBILITY:
Learn To....
reduce pain:
Learn to reduce and self manage musculoskeletal pain from an injury, overuse, surgery or underlying health condition
increase mobility:
Improve your mobility, helping to enhance your sporting & everday ability, posture & wellbeing
Learn more.....
What is Intrinsic Biomechanics?
Intrinsic biomechanics is the study of the internal mechanics of the body, focusing on how the body’s own structures such as muscles, bones, tendons and ligaments interact and contribute to movement and stability.
It is particularly concerned with optimising the body’s natural movement patterns by identifying and correcting any imbalances that could cause pain, injury or decreased performance.
This programme uses the Biomechanics Education Ltd system which is based on over 20 years research.
Why do we get biomechanical imbalances?
Some biomechanical dysfunction or imbalance is genetic, but most is accumulated throughout our life as we walk, sit, exercise and perform every day tasks. If we don’t perform movements optimally then our body will naturally compensate for any imbalances, the more we perform these tasks, the more our body compensates, and the greater the risk of injury or pain.
What are the principles behind the Biomechanics Education System?
The Biomechanics Education Ltd system splits the programme into 3 phases. These phases will form the foundation of the programme.
Phase 1 – Preparation and Capacity phase is where any Biomechanical imbalances are identified and corrective exercises are used to restore capacity around the pelvis, spine and shoulders. These may include MET’s (Muscle Energy Techniques/ anti spasm), nerve mobilisation or joint mobilisation exercises. They are all low intensity exercises. Once the spine and pelvis are more aligned and functional then we move onto Phase 2.
Phase 2 – Stability and Control phase is where we will also do some core and stability training to lock in the Biomechanical improvements. This may include progressive neuromuscular core exercises, isometric core ratio testing or functional core training. Reformer Pilates provides an exceptional method to improve core and pelvic stability.
Phase 3 – Function and Perform phase is what is considered more typical training e.g. strength and conditioning, functional training, High Intensity Training etc. Here we strengthen on top of a really solid foundation to optimise performance ability. We may screen to test muscle and joint strength ratios. By this phase clients should be feeling confident to participate in a range of training activities outside the programme. Within the programme we can really focus on strengthening and conditioning using the Reformer.
What makes this training programme special?
- Approach
Unlike most training programmes this one is based on reducing the need to compensate, by correcting the cause, not working around it. Many training programmes begin with functional training, whereas this programme sees it as being closer to the end. Only when we’ve ensured the pelvis and spine are aligned and working optimally do we move onto strengthening the core. Otherwise by strengthening the core with pelvic imbalances, we may exacerbate the condition.
- Combined use of Biomechanics and Reformer Pilates
The combined use of biomechanical insights and reformer pilates means you get your body moving optimally whilst improving strength, bone density, flexibility and alignment. Maximising your movement potential.
- Beyond the Intensive Programme
I aim to empower you beyond this programme. To equip you with the knowledge, techniques and the confidence to continue to improve after this programme has finished. For those that are suffering from lower back pain, I want to give you the skills to confidently manage and potentially overcome any discomfort yourselves. Of course you are more than welcome to stay and continue your progression at this level, but I’d like you to feel by the end of it that you have the confidence and knowledge to continue your journey alone.