Pilates

The Pilates method of exercise, created by Joseph Pilates over 50 years ago, offers a total body workout program that enhances quality of life through improving strength, flexibility, control, breath, coordination, and body awareness. Posture, core strength, and balance will remarkably improve, resulting in lean and sculpted muscles.

Pilates offers a variety of benefits including:

    • Providing a refreshing mind-body workout. Pilates gets your mind in tune with your body, and movement quality and proper body alignment is valued over repetition quantity. Proper breathing helps you execute movements with maximum power and efficiency, and can reduce stress.
    • Training several muscle groups at once in smooth, continuous movements. By developing proper technique, you can retrain your body to move in safer, more efficient patterns of motion—something that is invaluable for injury recovery, sports performance, good posture and optimal health.
    • Offering a safe workout. No other exercise system is so gentle to your body while giving it a challenging workout. Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing.

Therapeutic Stretching

Free Range Therapy stretch sessions are based on Kit Laughlin’s Integrated Exercise System and Anthony Lett’s Innovations in Pilates.  Therapeutic stretching is a comprehensive system that includes stretching, fascial remodelling, strengthening, neural re-patterning, and relaxation.  The original Pilates work has been adapted with what are known as “neuromuscular techniques”.  These makes for far greater increases in range of movement than the traditional method.

You will learn techniques to increase your awareness of what is happening in the body and to increase the range of movement of the body’s joints and muscles by effective re-mapping of the brain’s image of its capacities.

Classes

At Free Range Therapy, we place special emphasis on form and injury prevention. This creates a superior Pilates studio where you can have a safe, effective workout that will help you reach your goals.

Using our one-on-one or small group approach we ensure each client receives a tailored and friendly personal service, ensuring better results in less time.

You can attend stretch and/or Pilates classes depending on your goals.  Although the emphasis in each group varies, both combine flexibility and strengthening with relaxation; they lighten the load on your spine and joints by correcting muscular imbalances due to bad posture or misuse of muscles, and alleviate tension.

  • Mat Pilates

    There are 3 levels of class:

    The beginner’s class is designed to introduce you to Pilates. These classes focus on introducing certain exercise techniques specifically aimed at isolating muscle groups and working them correctly, while triggering core and stabilizing muscles until this becomes a natural process.

    Intermediate is much higher in intensity and challenging in all aspects. Intermediate level allows us to individually tailor the session targeting specific areas to work towards you goals as a group and individual.

    Advanced classes take your body to the ultimate level and are for the experienced and fit. Less verbal cueing, less rest periods and more complex full body sequences will guarantee a hard core workout. Participants will be required to have good levels of core strength, stamina and technical capabilities.

  • shutterstock_74418190Studio Pilates

    With the use of Pilates equipment and a smaller ratio of teacher to students than in mat classes, studio sessions are for those who want a genuine Pilates experience. Instead of being an anonymous “consumer of exercise” in a large group, studio sessions are for those who would like to better understand the Pilates process, and what it is they are doing.  Students of differing levels of ability can attend the same session and receive individual attention at their level. The small class sizes, with greater supervision and attention enable this understanding to occur. If you’re recovering from injury, or have a problematic back for example, a studio session is likely to be more suitable for you.

  • Stretch Sessions

    For sufferers of the physical effects of stress, athletes, weekend warriors and those with neck or back pain, stretch sessions at Free Range Therapy are a unique opportunity to learn to unwind, in all senses of the word. The range of stretches taught is broad so that we can find the ones that are just right for you. You are guaranteed a body changing experience.

    During your stretch sessions, you will learn effective stretching and strengthening exercises for all the usual places people want to stretch: hips, hamstrings and legs-apart movements.  In addition, you will find hand, wrist and forearm exercises, a full range of neck and shoulder exercises (including the hard-to-stretch rotator cuff pairs) and a variety of ankle and feet exercises. There are even exercises to help you spread your toes and strengthen your arches! As well, you will find rotation and backward-bending exercises, sideways-bending movements and a large number of unique warm-ups too. There is an exercise for every muscle of the body, and the associated tendons, ligaments and fascia.

  • Guyzone

    If you are a man, there’s a good chance that you have problems in the flexibility area. It’s a man thing! The Guyzone class is our answer to women’s only sessions.  Finally there is a men’s only class, which focuses on men’s specific requirements.  A focus on core strength, stretching and the needs of each individual make this a popular alternative for men.  In the classes we stretch the areas of the body which most commonly present problems: the lower back, hips, neck and shoulders.  We also stretch the forgotten tight zones: the arms, legs, shoulder rotator cuff and the deep postural muscles which are tight and potentially problematic in many of us.
    Our other focus in the classes is to build core endurance to enable your core muscles to stay active whilst you’re performing your daily tasks, either on the job, sitting at a computer, physical tasks or driving a car. It complements your other exercise activities and helps with injury prevention as well as overall fitness.  The classes are small and the programme tailored to your needs.

  • Private & Duo Sessions

    Private and duo session in Pilates and therapeutic stretching are for individuals who prefer a personal experience or require a specific program. Athletes who need sport specific programs, or people with particular injuries or pathologies may need these sessions for a period of time.

  • Pre and Post Natal

    While our clients are very well looked after in a mat or studio session, they may choose a private session if they have a specific concern. Postural changes, decreased energy and varied aches and pains can occur while you are pregnant. Repetitive actions of baby care, like bending, lifting and prolonged sitting, all add to the weakened state of a woman’s body after birth.

Class Timetable

Time Monday Tuesday Wednesday Thursday Friday Saturday
6:00  Studio  Studio
7:00 Guyzone
7.30  Studio Studio
8:00  Studio  Mat
8.30 Studio  Studio
9:00  Studio  Studio  Studio
9.30  Mat
10:00  Mat
11:00
12:00
1:00
2:00
3:00
4:00
4.30  Mat
5:00 Studio
5.30  Studio  Studio   Stretch
6:00 Studio
6:30  Studio Stretch  Studio
7:00  Studio
7.30  Guyzone  Stretch
8:00

Pricing

Private and Semi Private Sessions

For individuals who prefer a personal experience or require a specific program, athletes who need sport specific programs, or people with particular injuries or pathologies. They are available 6 days per week at various times.

Cost: $70 per hour for a private session. Duo sessions: $40 per person for 60 minutes.

  • STUDIO SESSIONS

    For those who want to use Pilates equipment, have a more personalized Pilates experience, or require greater supervision and attention, studio sessions are the choice.  These have a smaller ratio of student to teacher (3:1) than group matwork.  Before joining a studio session, clients must have at least one introductory private session.  This enables us to take a thorough health history, introduce you to some basic principles and show you the framework of a session.  It also enables you to ask lots of questions and get a feel for the studio, and for us!

  • Studio Class Passes

    10 session pass – $265 valid for 10 weeks from the date of purchase (You can attend any class on the timetable, excluding the ‘Guyzone’)

    5 session pass – $150 valid for 5 weeks from the date of purchase (You can attend any class on the timetable, excluding the  ‘Guyzone’)

    Single session pass -$35.  Client must first complete one private introductory session.

  • GROUP MATWORK

    A suitable choice for you if you don’t have any serious injuries or muscle imbalances and are looking to enjoy a great Pilates experience.

    Although there a is a higher ratio of students to staff than studio sessions, there are still only a maximum of 6 students to one instructor, unlike other studios where there are 20 or more people in a class.  Our group matwork classes are flexible with no bookings necessary, however it is suggested that you check that there is an available place in the class.

  • Mat Class Passes

    10 session pass – $180 valid for 10 weeks from the date of purchase (You can attend any appropriate class on the timetable, excluding the ‘Guyzone’).

    5 session pass – $105 valid for 5 weeks from the date of purchase (You can attend any appropriate class on the timetable, excluding the ‘Guyzone’).

    Single session pass – $25.  Client must first complete one private introductory session.

  • “Guyzone” Club

    Our answer to women’s only gyms, with a focus on core strength, stretching and the needs of each individual has made this a very popular alternative Pilates class for men. A choice of three sessions a week and a flexible timetable mean no lost sessions if you have to work late.

    10 session pass – $210 valid for 10 weeks from the date of purchase.

    5 session pass –  $125 valid for 5 weeks from the date of purchase.

    Casual attendance $28.

  • Therapeutic Stretching

    For people from any walk of life who want to improve their flexibility, safely and efficiently.

    10 session pass – $210 valid for 10 weeks from the date of purchase.

    5 session pass –  $125 valid for 5 weeks from the date of purchase.

    Casual attendance $28.

  • Monthly Membership

    For those who want to attend either studio sessions, group matwork or stretching or a combination of the three.  They can attend any class on the timetable once or twice per week, excluding the ‘Guyzone’.

    Direct debit monthly of $96 per month for 1 class per week.

    Direct debit monthly of $180 per month for 2 classes per week.

Policies & Etiquette

So everyone may gain the most benefit from their pilates and stretching sessions, the following are some of the policies and etiquette we ask you to abide by, when you visit Free Range Therapy studio:

  • Waiver and health history forms must be completed before the instructor begins working with you.
  • Please turn off all mobile devices prior to entering the studio. Your focused time is important to us.
  • Socks and clothing must be worn that permit mobility while ensuring privacy. Avoid loose or baggy clothing, as the instructor will need to see if you are achieving proper body alignment in the various exercises and offer modifications as needed.
  • Please refrain from wearing strong cologne or perfumes as a courtesy to those who may have sensitivity.
  • Please store shoes at the bottom of the stairs before coming up to the studio.
  • Please let us know if you are uncomfortable with tactile cueing (touch). To achieve correct form, tactile as well as verbal and visual cueing is used.
  • To cancel or reschedule your appointment you are required to give 24 hours notice for all appointments or you may incur a fee.

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