Pilates Functional Core Stability Workshop

Movement pattern 1 compressedClare Valley Physiotherapy Annie Willson

This is a workshop I offer to people who want to learn how to test, train, and transfer their core function into daily life. Pilates exercises are not enough to learn how to use your core, I will teach you how and much more in this workshop.This is not a Pilates class, it is a learn how to program.

The workshop will be run over three sessions, each 2 hours long three consecutive weeks.

  • Do you have poor balance?
  • Do you have poor posture?
  • Do you have pains that you don't want to live with?
  • Is your core working for you every day?

 Abdominal TestingIn week 1 I will briefly talk about the Anatomy and Biomechanics of the core muscles and the posture muscles we all use every day for work rest and play.

I will also discuss the most common muscles in the body that give us pain and cause muscle imbalances and RSIs.

I will teach the "Core Crunch" Movement Pattern. I will also teach you five other movement patterns for the major muscles that require detailed attention. You will learn how to isolate and independently engage, on demand using a movement pattern the six most important posture muscles.

Each person will be checked for the perfection of the movement pattern.

LL Stance 2 websizeWeek two will be a follow-up and move straight into training strength, symmetry and function of your posture. I will introduce stretches and flexibility movement patterns and exercises to build endurance. Each person will be required to bring their own gym ball.

Week three will be a review and attention to details and correctness, questions, answers, and discussion. If time and need allow we can progress to some advanced strength training.

250px Transversus abdominisOnce you have completed this workshop you will.

  • Know how to engage your core on demand.
  • You will know how to use your core for function.
  • You will know how to train and strengthen your core.
  • You will know when your core is not working.
  • You will have specific stretches to apply to you.
  • You will have a daily training program;
  • You will know how to manage back pain and headaches.
  • You will know how to avoid RSI injury,
  • You will know if you need a prescribed brace or not.
  • You will know how to choose exercise tools for efficient training.
  • You will be amazed at how much this information will change your life.

I treat hundreds of people every year presenting with the same problems. I find myself listening to same theme and stories. the fact is as humans we all live a similar life. We have a repetitive job, we play sports that require a way of moving, we fail to train correctly and stretch often enough and all have a similar presentation of pain stating "I didn't do anything this just started hurting". We all just get older!

  • It may be your neck, it is stiff and sore and keeping you awake at night. It may even cause headaches or even worse migraines.
  • It may be your shoulder and the Dr. told you, you have bursitis and need a cortisone injection.
  • Your elbow starts to ache and you are diagnosed with a "Tennis Elbow".
  • Upper back pain can cause chest pain, arm pain and sometimes if affects your breathing.
  • A weak core muscle affects everything.
  • Back pain can be due to many things but if it is not due to a trauma then I usually diagnose "Stiffitis". This is pain and stiffness due to poor strength, poor muscle length and poor resting and working posture and habits.
  • Hip bursitis is very common and can be fixed, it is a matter of knowing HOW!.
  • Knee pain needs to be clinically diagnosed and treated properly but again there are very many simple generic movement patterns that can train away knee pain
  • Foot pain is the most frustrating problem I see in my rooms.peopl neglect their feet and if you cannot weight bear on your foot then you cannot walk. You cannot work, exercises or even drive in some cases. Treating foot pain alone can change many of the above common problems.

 All of the above problems are my bread and butter income, all need to be diagnosed to make sure nothing nasty is going on but all can be fixed ( to a point ) with detailed generic Independent isolated Movement Patterns. I have been teaching these movement patterns to hundreds of patients with great success. I have been asked many times, "Do you teach this in classes?" I do run workshops. Well, I do run workshops and here it is.

How to Test, then train and finally transfer strength and correct use into a function for all your major posture and dynamic muscles.

You will learn how to

  • Isolate and train your foot muscles to maintain arch function
  • Isolate and engage your most important Quads muscle to keep your kneecap aligned.
  • Test your hips for strength and coordination and symmetry, you will learn to walk with balance and stability.
  • Isolate your major pelvic range of movements.
  • Engage your core muscle on demand.
  • Engage your shoulder blade muscles for good posture
  • Obtain and maintain correct neck posture
  • Test your core muscles to find a starting point for your training.
  • Strengthen all your muscles for function and use in your daily life.
  • How to move your pelvis in independent movement patterns to improve lower back flexibility.
  • Maintain correct shoulder and shoulder blade stability for better posture.
  • Manage neck posture to prevent neck pain, headaches, and head fog.
  • To keep your body fit, supple and healthy for a better quality lifestyle.
  • Easy daily routines to follow to maintain your new body
  • To manage No Pain.

Cost $250 prepaid. You will also receive the "Pilates Applied Core Stability " training manual as a pdf download. This manual has all of the movement patterns plus so much more in print and photo format.

To find dates and times and to book a workshop,  ring Clare Valley Physiotherapy 88421288

Any Questions Contact me. Annette Willson

 The Applied Core Stability E-Book has the following information.

This is a core training program for people who want to learn how to use their core for function and for a living.
You will learn HOW TO use your core for work, for rest, and for play.
I call this Functional Core Stability or Life Style Pilates.
So many people attend Pilates classes and certainly many do strengthen their core.
However, there seems to be a large group who fail to transfer the strength or use of their core into daily life.
Pilates exercises are designed to be performed in "Neutral Spine". I think many people become confused and forget to use their core for their daily work and activities.
I think many people become confused and forget to use their core for their daily work and activities.
 So I have covered many of the problems I encounter in my work as a Physiotherapist.
The Program in this book covers numerous areas of strength training and in particular all of the following.
  • I have addressed this problem by showing you how to train your core in various non-neutral movement patterns.
  • As a Physiotherapist, I am able to teach you about the Anatomy and mechanics of the deep core muscles as well as the major postural muscles.
  •  The training is set up in chapters and you will work through a step by step process starting with learning about the body and how it works.
  • I have detailed chapter on the relationship between the core and your posture.
  • You will be taught my jargon because the language I use is unique to me and my training.
  • The key to all Pilates training is getting the core muscle to work. I spend a whole chapter on how to engage the deep core muscle. I call this the "Core Crunch" and this is the first movement pattern of many you will learn as you work through the book.
  • I call this the "Core Crunch" and this is the first movement pattern of many you will learn as you work through the book.
  • As a Physiotherapist, I treat people who start an exercise program at the wrong level and consequentially they get injured. I have put together a chapter to show you how to test your major muscles for strength. this will give you an understanding of how strong or weak you are.
  • In the next chapter, I will show you how to train your core using the big ball, that is training in positions that are not the neutral spine.
  •  Your posture and your core must be coordinated so I will teach you how to follow a few routines to strengthen and use good postures.
  •  Stretching is a major component of good body health. In this chapter, I provide you with a number of stretches you need to do to either regain flexibility or maintain range of movement on a regular basis.
  •  The use of your core is the key feature to a strong core. In this section, I show you how to use your core for function. I demonstrate ways you can use the "Core Crunch" to lift, to change postures and to train your core to become more automatic rather than on demand.
  •  As a Physiotherapist, I have knowledge of the things that affect your core, such as pain. In this chapter, I teach you about the daily challenges that directly affect your core and how to handle them.
  •  Many of you will want further training to gain more strength in your core. Advanced strength training requires a strong core to start with so once you have followed the chapters you are ready to learn some advanced exercises. Many of these are pure Pilates exercises and they will give greater core strength. 
  • Many people following this program may require a support brace to assist in their core and or postural training or for pain control. 
  • I prescribe a lumbar back brace for those of you with chronic or severe pain. If your pain in minimal and you just need some support then a mini back brace is perfect. I also find a large group of people just need a reminder to engage their core so a "Core Sensory Belt" is ideal.
  • So if you need some help with your training of your core then this E-Book is an ideal tool for you to follow.
for horse riders, I recommend the "Applied Posture Riding The Fundamentals of Riding"  E-Book. This book has a great deal more education and training specific to horse riders and I totally recommend this book to all horse riders.
So if you want to train your core for strength and for function as well as train your posture and manage pain then this is the book for you.
I am happy to answer any questions along the way.
I love this topic.
Annette Willson