Lumbo-Pelvic Stability Retraining Classes
We know that specific muscles work to keep you stable as you sit, walk, stand and exercise. The deepest layer of muscles in you abdominal wall work together with deep back muscles and your pelvic floor to support the joints in your back and pelvis during every movement that you make (core muscles). Unfortunately these muscles can stop working properly due to pain, injury or as a result of poor posture and work habits. The way your body copes with this may actually cause more pain, stiffness, aching, and difficulty moving.
Our exercise classes provide you with the tools to assist your body in working normally.
Our classes are split into 4 stages that progressively advance your muscle movements and abity to move without pain.
Stage 1: Introduction to Core Control & Lumbo-Pelvic Stability Retraining
Learning how protective muscle tension can increase back & pelvic pain
Learning how to specifically activate core muscles without butt gripping
Postural retraining for sitting, standing, sit to stand and bending
Learning how to reboot your core to assist stability in daily activities
Progress into fuctional gluteal muscle exercises into squats
Which stretches are best for your body and when to use them
Stage 2: Building Lumbo-Pelvic Muscle Endurance and Control
Progress core muscle activation into every exercise
Progress capacity to preform squats, step-ups and single leg standing control
Add endurance of gluteal muscle activation through increased repetition
Add upper body movements to assist your posture control
Exercise progression tailored to your individual needs and challenges
Stage 3: Progressing Lumbo-Pelvic & Hip Muscle Strength - Endurance & Thoracic Control
Progress squats, step-ups, single leg standing control into sumo squats, step tap repetitions and lunge progression
Progress scapula-thoracic and lumbo-pelvic muscle co-ordination into 3D movement challenges
Continue to build endurance of core and gluteual muscles in exercise progression
Stage 4: Advanced Lumbo-Pelvic- Hip Stability Strength & Upper Body Conditioning
Progress endurance and strength of gluteal muscle activation through increased repetition and complexity of exercises
Challenge your core endurance into cardio style exercises
Co-ordinate upper body and arm exercises with lumbo-pelvic stability and gluteal muscle endurance exercises
TERM 2 2024 CLASS SCHEDULE
Monday 29th April to Friday 5th July 2024
| Monday | Tuesday | Wednesday | Thursday -10wks | Friday- 9wks |
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12:15pm (55 mins) Ness Stage 2/3 Core |
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5:15pm (55 mins) Ness Stage 3/4 Core |
12:15pm (55 mins) Vanessa Stage 1 Core |
5:15pm (55 mins) Christine Stage 2/3 Core
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5:15pm (55 mins) Vanessa Stage 3 Core |
Booking a Class
Before starting a class you will need to be assessed by a physiotherapist to ensure the classes will suit you.
If you are already attending Sydney Spine & Pelvis Centre for Physiotherapy, please discuss the option of progressing into a class with your physiotherapist. If you are new to our service, please call us at 9719 9114 to organise your assessment prior to booking into the classes.
Cost and Payment of classes
The cost for the block of 10 core classes (In Gym) is $550 payable ($495 for 9 weeks) in advance at the Drummoyne Practice.
If you are unable to attend one of your classes there will unfortunately not be a refund for the missed session. However, you can make up a maximum of ONE class at another time during the term (subject to availability) so please select your dates carefully before booking.
Your private Health fund will usually cover part of this cost under physiotherapy.
