CLINICAL PILATES PROGRAMME (LEVELS 1 – 3)
HOW DOES OUR CLINICAL PILATES PROGRAMME HELP?
ProHealth Sports and Spinal clinical Pilates programmes are categorised into three core levels of principles. A physiotherapist will always conduct a thorough one-on-one initial assessment.
The assessment will be tailored to your specific needs/goals and will include:
- Assessment of muscle activation patterns in daily functional tasks
- Assessment of task specific activities that you want to improve on i.e squat technique, golf swing for golfers etc.
- Core muscle assessment via Real Time Ultrasound
- Global muscle strength assessment
- Flexibility assessment
- Developing holistic fitness goals based on your needs
- Advice on other therapies/ exercises/ diet/ lifestyle that can be used in conjunction to clinical Pilates
- Devising a specific home exercise programme after each session to address specific goals
*Please enquire via phone or email about special package rates for specialty treatment plans
Clinical Pilates Programme: consists of Levels 1 to 3
LEVEL 1 – UP TO 5 SESSIONS
This level is for anyone wanting to gain an understanding of basic core strengthening/ Pilates principles.
We will target the following basic areas:
- Activating stability/’core’ muscles in static positions
- Breathing control
- Body Alignment
- Control in movement
- Neuro-muscular patterning
This will be incorporated initially to static positions then progressed to simple lower limb and upper limb movements.
You can then take these principles away and incorporate them into your daily practices, postures and exercise routine. We will also look at applying these basic principles to more task specific activities depending on your progress.
The information you will learn in this package is highly specific. Real Time Ultrasound is used to isolate your core muscles and teach you the correct methods of activation, something that is not ordinarily available at an exercise class environment. This package is appropriate for beginner level practices.
LEVEL 2 – UP TO 10 SESSIONS
We will progress to higher level activities once the basic techniques have been mastered. This package is ideal for those looking to incorporate Pilates safely as part of their fitness routine and under the one-on-one guidance of a trained physiotherapist.
We can work towards increasing:
- Endurance whilst addressing correct and safe Pilates techniques
LEVEL 3 – UP TO 15 SESSIONS
This package is for those who would like to continue using clinical Pilates as a component of their fitness schedule or someone who requires more extensive rehabilitation. Recommended for higher level athletes, you will be assisted with mastering clinical Pilates techniques that reinforce correct bio-mechanical patterns.
The one-on-one sessions at Level three are most ideal:
- As a way to incorporate regular exercise for those who have a history of pain and injury
- To devise a custom and comprehensive rehabilitation programme to manage and eliminate your pain symptoms
- Help you on your path to achieving specific fitness goals
* All clinical Pilates sessions are conducted one-on-one with a qualified physiotherapist.
Q: WHAT IS CLINICAL PILATES AND ITS BENEFITS?
In its simplest form, clinical Pilates can:
- Safely and effectively exercise your individual body to optimise and address movement patterns.
- Achieve health goals not limited to core strength, flexibility, global muscular strength and endurance.
- Achieve high level athletic performance.
- Be varied to suit your own individual goals and body limitations to improve overall function and fitness
Q: WHAT’S THE DIFFERENCE BETWEEN YOGA AND PILATES?
Yoga is recommended for those without previous injury or pain to achieve increased flexibility. Since yoga works into end-of-range postures, those without a proper understanding of body mechanics can be at a higher risk of injury. That’s why, clinical Pilates is an ideal way to increase strength, flexibility, coordination, endurance and fitness without increasing the risk of a ‘flare-up’ or injury.
Q: WHO CAN BENEFIT FROM CLINICAL PILATES?
- Anyone can benefit from Clinical Pilates.
- For the majority, we all have idiosyncrasies in our movement patterns that can lead to bio-mechanical inefficiencies, which in-turn can manifest in a variety of ways, including but not limited to poor training capacity, increased risk of injury, re-occurring injuries, inability to develop or consolidate skills etc.
WHAT PATIENTS SAY ABOUT OUR PHYSIOTHERAPISTS
I am now much fitter; I now box, SUP, hill run, start my day with a circuit…100 pushups, 100 crunches and planking – I do this every day…then other activity on top…I am in better condition at age 55 that I was at age 40.
Thank you Sarah!
Over the last year, I received various physiotherapy treatments for my severe hip pain without success until I met Aggie.
As an amateur long distance runner, I am very selective, a “one size fits all” wasn’t working for me. Aggie was the first Physio that looked at my situation as an individual person versus other tried and tested treatment routes. She diagnosed accurately and examined in the most thorough way I ever received. Now, I am 100% recovered.
Aggie is simply a godsend. She is caring, focused on the person and extremely effective. A good physio makes all the difference, thank you Sports and Spinal!
I came to physio after partially tearing my meniscus in the final stretch of a trail race. Upekha helped me avoid surgery with a lengthy recovery and regain full strength / mobility in only a few months. Definitely recommend her for those who want to explore options outside of surgery and get back on the court quickly.
I was referred to Sports and Spinal 3 weeks after what I considered as a minor ankle sprain but was somehow still hurting in a certain odd way when I positioned my ankle. This was my first-ever visit to a physiotherapist and my concept to this whole idea has changed. Aggie took over my case and as soon as she looked at my ankle, she already identified the problem and immediately proposed my rehab program. She was caring and determined to get my ankle fixed up and maintained for long-term prevention. Her positive energy makes each session so pleasant it just zoomed by without noticing the time. I had since referred a few more people to set up sessions with Aggie and each one of them is doing well with their rehab.
Aggie‘s key strength is her versatility and her direct efficient approach. As a patient, besides being able to receive effective treatments, her versatility also allows me to systematically achieve both my conditioning and athletic goals. If you put in the work, coupled with Aggie…you will see positive results. This is one of the reasons why I come back weekly and not just when I am injured. I recommend Aggie to all my friends who are looking for an effective physiotherapist.
Upekha was able to help me with both a foot injury and a lower back issue on separate occasions that stopped me from continuing my work as a professional dancer and teacher. As a physiotherapist, Upekha was very thorough and explanatory in her diagnosis and remedies. A very hands on approach, which I think is crucial. I need a medical professional that isn’t afraid to do what it takes to get me back to a working condition in a limited period of time. Working on television doing a variety of shows and competing means that I need to have the best people helping me to maintain my physical wellbeing and providing solutions when the unexpected occur. Upekha understands her profession and I would highly recommend her.
A few years ago, I fractured and dislocated my dominant wrist. The orthopaedist wasn’t sure I would completely recover my mobility. Thanks to Hazel and her golden fingers, I got 100% of my wrist back. Hazel also treats the rest of the family just like we have a family GP, we now have our Family Physiotherapist.
My performance at the 2015 Phuket Marathon was great, thanks to Sara Croker. I finished in 7 hours- not bad considering that once the sun came up the temperature was over 33 degrees! I was pretty tired and my feet and legs were sore, but I am pleased to say that my knees held up really well. And after a few days of rest, massage, there were no lingering after-effects.
I was referred to Upekha through my GP in 2015 when I started feeling pain in my lower back, and my range of motion decreased significantly. When I began seeing Upekha, she focused on treating the symptoms, other than just treating the superficial. Upekha also did a detailed interview about my lifestyle to look into the cause of my problem. My treatment generally involved Upekha doing physical work on my back, which always helps instantly from a pain management perspective, and a progressive array of exercises that strengthened different muscle groups, acting as a strengthening tool, and a longer-term solution to my problem. Upekha is responsive, both during every session and after, she is also an effective communicator so you are always aware of your progress and the treatment that’s being applied to you.
I started going to Upekha atSports and Spinal on the recommendation ofmyGP,Dr. Michael Cheng, totreat a knee injury I suffered playing football. Afterdiagnosing me with patella tendinopathy, Upekha put meon a robust stretching and strength training program that isolated various leg muscles, all of which helped improve stability inmy knee. She was great, monitored my progress really wellthroughout, and was accommodating ofmy schedule. Would highly recommend her to anyone going through any injury/recovery that requires physiotherapy.
I have used Sports and Spinal Physio for a few years now, in respect of a pelvic floor problem and also for the knee, back and shoulder issues. I can thoroughly recommend the Sara and the clinic where she works. Sara is friendly, professional, very thorough and does an excellent job. She is realistic and works with you to make sure that the exercises she asks you to do are practical and ‘do-able’. She is patient, kind and very flexible. As for the clinic itself, the organisation is very good, friendly reminders about appointments are sent, the receptionists are cheerful and very helpful. It makes the experience of going for physio very pleasant. I would thoroughly recommend both the clinic and Sara unreservedly.
Kate Pallett is an extremely caring, knowledgeable and insightful physiotherapist. Kate goes above and beyond regular treatments by not only treating me for my sports injuries but conducting her own in-depth analysis/research on my injuries and the most efficient and innovative ways to treat them. She fixes the problems and provides easy-to follow advice and exercise routines that help for a speedy recovery, while making sure that old injuries don’t return too soon or return at all. It would be a shame to be free of injuries and not see my favourite physio anymore.
I have been seeing Kate for my shoulder before and after my surgery and most recently for my ruptured achilles. Her knowledge and care have gotten me back on the basketball court. Kate is very attentive to my needs and she has the strongest hands in HK! I have been very well taken cared of and extremely satisfied with the care I have received. I have referred all my friends in pain and they have also been helped.
The office staff are great too. Always very kind and so helpful booking my appointments in the midst of my busy schedule.
Long working hours at a predominately desk focused job rendered my back and right shoulder very sore. I had been living with pain as a consequence for some time until my doctor referred me to Chris Sherer. Chris has taught me how to correct my bad posture through exercises and different seated postures and now my back, neck and shoulder are much improved. Chris combines physiotherapy treatment with acupuncture to really target and solve back, neck and shoulder pain. His professionalism combined with his friendly manner make the sessions a pleasure, which cannot be said for most physio treatment! I highly recommend Chris and the team.
After a bad ankle fracture that required surgery and hardware, I was not very optimistic about getting back into my former athletic and active lifestyle. However, Chris Sherer, who is extremely experienced and practical, changed my outlook entirely with a very focused rehab program. Now I am back to my normal routine of running and sports and being an active dad. A big thanks to Chris and the team for making that happen!
I have seen Chris for various ailments over the years. He listens, diagnoses effectively, gives his full attention to the treatment and most importantly achieves results. I have recommended him to numerous friends who have also become fans.
I have been a long term client of Aggie’s. Long term not because of lack of care but long term because my body is exposed to living on the edge. Aggie can and has fixed it all. Ankle, wrist, collarbone, ligaments, muscles you name it, she has the cure. And all my friends I have sent to her agree too!
I appreciate very much what Aggie has done for me for the past 2 years. I started to go for her when I sprained my elbow badly and couldn’t get better by other treatments. As I’m now a senior citizen with accumulated problems, she helps me with those chronic and degenerative discomforts which makes me no longer feel like a “senior” person. Aggie also helped a good friend of mine who suffered from a painful shoulder for years which bothered her daily living and sleeping very much. My friend is now able to get back to her sports (golf, badminton and hiking) and enjoy her life without any trouble with her shoulder. Both of us are very happy and appreciate Aggie’s great work on us.
With 8 weeks to go before the 2015 NYC marathon I contracted a knee injury. Kate Pallett and Charmaine Tam were great for several reasons: first they understood that my priority was to try everything to run the race, so they put together an aggressive rehab plan instead of just asking me to rest. Then they used their skills and complementary techniques to tackle my injury head-on, and get me back on my feet in time for the race. Finally their positive attitude and encouragements helped me cope with the tough strengthening regime and sometimes painful physio sessions. I would highly recommend them!
I suffered from a ‘frozen shoulder’ and some back pain, and on both occasions Aggie quickly diagnosed the underlying problems and solved them efficiently and professionally. She and her colleagues at SSPC all come across as both friendly and highly professional.
After treating my wrist with no lasting improvements, I was fortunate to have been referred to Charmaine. After my first session, I saw immediate and lasting improvements. Since healing my wrist, she diagnosed and treated my underlying problem to my back and shoulders. She lifted the boulder off my back that I had since I started college. Charmaine uses a combination of Western and Chinese techniques to treat the underlying problem with strong focus on manual therapy. I cannot recommend Charmaine more highly.
Charmaine is truly passionate about her work. I have recommended half of my trading floor to Charmaine and they are all amazed at her miracle work on backs, necks, knees, etc. post ACL surgery was successful for me, thanks to her.
I have consulted Charmaine in a number of areas including back, neck, shoulder and knee pain and always found her to be dynamic in her solutions and we have enjoyed a high degree of success together in keeping me hiking, in the gym and swimming. Charmaine’s assessments are always very thorough and I have developed more confidence in her diagnoses. Expect massage, stretch, acupuncture and work in the gym. Our work together after a skiing accident in 2013 led directly to me being able to hike in Bhutan only six weeks afterwards.
I practice combat sports and I have accumulated a number of injuries over the years. Of all physios I’ve tried in Hong Kong and abroad, Aggie is clearly the best for me. She combines serious manipulation with thorough rehab work and has brought me back to top form more than once.
I just wanted to thank Dina again. Though I still have some pain it’s far less than before and my mobility is almost back to normal. Most importantly, I think Dina has managed to diagnose the underlying problem and I now believe that the pain can be eradicated altogether over time, which is a really great feeling as I’ve suffered on and off with this knee trouble for so long now.
Thank you for the care and support Dina has given me through the most difficult time of my life. She is a part of my healing journey. I have regained my physical mobility and strength which I am so thankful to have back.
Here are some exercises which demonstrate the different levels of clinical Pilates. All sessions are conducted one-on-one with a certified clinical Pilates instructor/ physiotherapist who will custom plan and facilitate these exercises to work on your conditions.
Exercise recommendations and physio in photo: Upekha Senaweera
CLINICAL PILATES FOR BEGINNERS: RIBCAGE ALIGNMENT
CLINICAL PILATES FOR BEGINNERS: SUPINE CLAMS
CLINICAL PILATES FOR BEGINNERS: TRANSVERSE ABDOMINALS (TA) ACTIVATION