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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. *************************************************** 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) ***************************************************

What is a Mummy MOT®? A Mummy MOT® is a thorough postnatal assessment with a women’s/pelvic health physiotherapist. It’s designed to identify what’s going well, what needs support, and to give you a personalised rehab plan so you can return to exercise and everyday life safely and confidently. It’s commonly recommended from around 6 weeks after birth, but it can also be helpful months or years later if symptoms have lingered or returned. Who is it for? This appointment is for you if you: - want reassurance that your body is healing well after pregnancy and birth - have bladder urgency or leaks (especially with coughing, sneezing, running, jumping) - feel heaviness/dragging, or worry about prolapse - have a “tummy gap”, doming/coning, or feel weak through your core - have pelvic girdle, back, hip or pelvic pain - are returning to the gym, running or higher-impact sport and want a roadmap Your Mummy MOT® typically includes: - a detailed chat about your pregnancy, birth, recovery, symptoms and goals - posture + movement screen (how you breathe, brace, lift, and load your body) - abdominal wall assessment (including screening for diastasis/tummy separation) - Optional pelvic floor assessment with your consent (an internal vaginal exam can be helpful, but it’s optional — we can still make progress without it) - screening for bladder, bowel or sexual function symptoms - clear education (what’s “common”, what’s treatable, and what to do next) - a bespoke home programme and guidance on returning to exercise safely What you’ll leave with: - clarity about what’s happening in your body - practical strategies for day-to-day life (feeding positions, lifting, buggy pushing, getting back into walking/exercise) - a tailored rehab plan that fits your lifestyle and goals When should I book? You can book from 6–8 weeks postpartum (often once you’ve had your routine postnatal GP check), and it’s never “too late” plenty of women book months or years after having children. If you arent sure get in touch for more information Mini FAQ: Is a Mummy MOT only for vaginal births? No, it can be helpful after vaginal birth or C-section. Do I have to have an internal exam? No. It’s optional and only done with informed consent. How long is the appointment? Most appointments last 1hour - 1h15 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.

*Please note: no class on 17th September!* Join us for a 6-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.

5 -week term of Pilates. *Please note no class on 21st July* 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

*Please note - no class on Tuesday 3rd March! 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. *************************************************** 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 note - no class on 4th March Join us for an 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. *************************************************** 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) ***************************************************

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) ***************************************************

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. *************************************************** 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) ***************************************************

7- week term of Physiotherapist- led 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 Drop-in available for £11 if there are spaces available.

6- week term of Physiotherapist- led 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 Drop-in available £11

*Please not: this course will be led by Alison, covering for Sarah whilst on maternity leave* Join us for a 7-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.