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Join us for a 5-week Pilates course covering the foundations of Pilates. This course could be an introduction to Pilates for beginners or a re-introduction for those who want a refresher or for those looking for a more gentle class and wanting to gain a deeper understanding of the fundamentals. We will review the key concepts of Pilates, delve deep into the foundational Pilates exercises and offer progressions as you feel able. By the end of the course you will be confident with the fundamental Pilates movements, have progressed onto more advanced poses and be confident to practice at home. Please contact me if you want to know more or to find out whether this course is right for you! Drop-in spaces will become available to book if there are spaces. *************************************************** Guided Home Practice (optional add-on) A short (10-15 min) weekly follow-along video based on a few key exercises that we cover in class that week. Designed as gentle between-class support if you’d like to revisit key exercises at home, at your own pace. Add on for £12.50 (£2.50 per week) ***************************************************

As we embrace the start of winter, join us for an early evening retreat to set some time aside for yourself for a lovely cosy evening to relax and unwind before the start of the next week. An evening of movement, self-massage, mindfulness and sound bath! We will start with a fiery Pilates flow, followed by soft stretchy cool down, no previous Pilates experience required. After a short break for hot drinks and wholesome snacks, you will be guided through a mindful self-massage session. Finally, a fully immersive 1 hour sound bath with the wonderfully talented Nicky from Sound and Ground therapies. Sunday 3rd November 4 - 7 pm The Space, Burston Spaces are limited, £35 early bird price, (then £40) What is a sound bath? A full body, immersive journey through sound for deep rest. Nicky from Sound and Ground will guide you through a short-spoken meditation designed to help you release tension and relax. She will then play a variety of sound therapy instruments including gongs, chimes, drum and singing bowls to take you on a journey of imagination through some evocative sounds. Allowing you to simply be immersed in sound and enjoy the opportunity to rest. Come with an open mind and enjoy an hour of non-doing, see where the sounds might take you. What this experience offers: A live, immersive instrumental soundscape. A supportive space for rest (or sleep if that is what is needed.) Time for yourself away from demands of everyday life and technology. Opportunity to tune in to your inner voice and needs. Potential benefits for you: Regulation of your nervous system. Processing of thoughts and emotions. Deep and restorative relaxation. Release of stress, muscular tension and/or stuck emotions. Insights, creativity and accessing intuition. A better night's sleep. Considerations Sound therapy is not suitable if you have severe mental health concerns,  epilepsy, a pacemaker fitted, active addiction, Meniere's disease or any sound sensitivity, are in crisis, or if you are in the first trimester of pregnancy. If you have had recent surgery, have metal implants or are pregnant (2nd or 3rd trimester) please contact me by email to let me know, you can attend safely but we can discuss options to make the session as supportive as possible for you. Email:nicky@soundandground.co.uk

Please book in advance. Drop - in for one Pilates Foundations class covering the foundations of Pilates. This course could be an introduction to Pilates for beginners or a re-introduction for those who want a refresher or for those looking for a more gentle class and wanting to gain a deeper understanding of the fundamentals. We will review the key concepts of Pilates, delve deep into the foundational Pilates exercises and offer progressions as you feel able. By the end of the course you will be confident with the fundamental Pilates movements, have progressed onto more advanced poses and be confident to practice at home. Please contact me if you want to know more or to find out whether this course is right for you!

*Please note that classes will be covered by Alison whilst Sarah is on maternity leave* Join us for a 6-week Pilates course covering the foundations of Pilates. This course could be an introduction to Pilates for beginners or a re-introduction for those who want a refresher or for those looking for a more gentle class and wanting to gain a deeper understanding of the fundamentals. We will review the key concepts of Pilates, delve deep into the foundational Pilates exercises and offer progressions as you feel able. By the end of the course you will be confident with the fundamental Pilates movements, have progressed onto more advanced poses and be confident to practice at home. Please contact me if you want to know more or to find out whether this course is right for you! Drop-in spaces will become available to book if there are spaces.

Please note - no class on 3rd March 6-week term of Pilates. All exercises will be adapted so suitable for all levels and experience. Join us to focus on increased strength, improved posture and flexibility. physio.pilates.sarah@gmail.com *************************************************** Guided Home Practice (optional add-on) A short (10-15 min) weekly follow-along video based on a few key exercises that we cover in class that week. Designed as gentle between-class support if you’d like to revisit key exercises at home, at your own pace. Add on for £15 (£2.50 per week) ***************************************************

*Please not: this course will be led by Physiotherapist Charlotte, covering for Sarah whilst on maternity leave* Join us for a 5-week Pilates course building on the foundations of Pilates. This is an intermediate level Pilates class designed for those who have some Pilates experience (doesn't need to be extensive experience), a reasonable level of fitness and after more of a challenge. It is a step up from the foundation beginner classes, introducing more challenging exercises, variations, and increased intensity. The aim of this class is to increase strength, balance, endurance, flexibility and coordination. As always different levels of each exercise will be provided and can be adapted so it is the right level for you! Not sure what level class is right for you? Get in touch and I would happily discuss this further with you! Drop-in spaces will become available to book if there are spaces.

Join us, Sarah Deakin and Annie Draper, both Pelvic Health Physiotherapists and Mummy MOT practitioners, for a supportive morning of postnatal Pilates, pelvic floor education, and Nordic walking. At The Space, Burston, South Norfolk. Schedule of the day: 10:00am Arrival and welcome drink 10:15am Postnatal Pilates with Sarah 11:00am Refreshments and snacks 11:30am Postnatal workshop and education session with Sarah and Annie 12:00pm Nordic walking with Annie 12:45pm Closing chat 1:00pm Optional Q&A This event is designed for postpartum mums toreconnect with your body, rebuild strength, restore confidence, improve posture and pelvic floor awareness, and enjoy gentle outdoor movement with baby. This session is primarily a chance for you to be looked after, move your body, and focus on your own recovery and wellbeing. Babies are very welcome, and we will work around feeding, changing, and whatever they may need on the day. Changing facilities will be available. Postnatal Pilates: Postnatal Pilates is a gentle, controlled form of exercise focused on breathing, posture, pelvic floor, and core recovery, helping new mums rebuild strength, ease aches, improve confidence, and reconnect with their body after birth. Pelvic health and postnatal workshop: Led by pelvic health physios gives new mums practical, expert guidance on recovery after birth, including pelvic floor, core healing, posture, scars, prolapse symptoms, and safe return to exercise. It’s a supportive space to ask questions and feel more confident in your body Nordic walking: Nordic walking is walking with specially designed poles to engage the upper body as well as the legs, giving new mums a gentle, low-impact way to rebuild fitness, support posture, boost mood, and get outdoors with baby. No experience necessary. All equipment provided (Pilates equipment and nordic walking poles) But you must be comfortable baby wearing using your own carrier for the Nordic walking. From 6 weeks postnatal for vaginal births and 12 weeks postnatal for c-section births. Please get in touch if you have had any complications and are unsure if this is right for you.

Mixed-Level Pilates A friendly, mixed-level Pilates class suitable for everyone, including complete beginners. Exercises can be adapted and progressed to suit different levels, so you can work at the right level for you. No previous Pilates experience is needed. The only physical requirement is that you’re able to get down to and up from the floor independently, without assistance or support. Please bring your own mat to this studio. Full directions will be sent the week of the class booking. Pilates can help with: Improved strength and stability Better posture and balance Increased body awareness More confidence in how you move If you are not sure which class is right for you get in touch or book a 1:1 session first for a thorough physiotherapy assessment. Please fill in the health questionnaire if it is your first time booking in or if your health changes. The Barn Studio Rickinghall IP22 1HG

Deep tissue and Sports massage at The Space, Burston, Diss

1 hour session for 2 -3 people with Physiotherapist Sarah. If you have injuries or need an assessment it is best to have 1:1 session first so a full assessment can be undertaken.

5- week term of Pilates. All exercises will be adapted so suitable for all levels and experience. Join us to focus on increased strength, improved posture and flexibility. physio.pilates.sarah@gmail.com *************************************************** Guided Home Practice (optional add-on) A short (10-15 min) weekly follow-along video based on a few key exercises that we cover in class that week. Designed as gentle between-class support if you’d like to revisit key exercises at home, at your own pace. Add on for £12.50 (£2.50 per week) ***************************************************

Pelvic Health Physiotherapy Pelvic health physiotherapy supports women with bladder, bowel and pelvic floor symptoms at all stages of life — from pregnancy and postnatal recovery through to peri-menopause, menopause and beyond. Many women experience symptoms such as leaking urine, pelvic heaviness or prolapse, urgency to pass urine, pain with intercourse, difficulty fully emptying the bladder or bowels, or a feeling of weakness or disconnection through the core. These symptoms are common, but they are not something you have to simply live with. Your pelvic health physiotherapy appointment includes a thorough and sensitive assessment, clear explanations of what may be contributing to your symptoms, and time to ask questions. Where appropriate and with your full consent, this may include assessment of posture, breathing, abdominal muscles and the pelvic floor. Internal examinations are never required and are only discussed if relevant and if you feel comfortable. Treatment is individual to you and may include education, pelvic floor muscle rehabilitation, breathing and core retraining, advice around bladder and bowel habits, and guidance on safe return to exercise and daily activities. The aim is not just symptom improvement, but helping you feel confident, informed and supported in your body. Appointments are relaxed, respectful and led by a specialist pelvic health physiotherapist, with the understanding that pelvic floor concerns can feel personal or difficult to talk about. You will always be listened to, never rushed, and supported at your own pace. If you’re unsure whether pelvic health physiotherapy is right for you, you’re welcome to get in touch for an informal chat or to ask questions before booking. Please note: Bookings made on a Tuesday will be at The Space, Burston, and Bookings made on Thursdays will be at Poppy's Yoga studio in Redgrave.