GDPR Policy

If you attend our classes, Catherine from Flex Yourself Fit will collect data from you on a Health Form.

This is data that is necessary so that we know any health issues that could affect your ability in class, which enables us to keep you safe. It is also needed to validate Flex Yourself Fit’s insurance.

All health forms although initially starting on paper, will be securely transferred and stored electronically on a secure password protected computer, compliant with GPDR policy. Only Catherine has access to this data. The paper copies will be shredded and disposed of immediately as soon as the data is transferred to the electronic system.

Your contact details and personal information are not shared with anyone else and we do not share email lists or sell your data.

We give you the option to like and/or follow any of our social media platforms and you can undo this opting out at any point using the social media platform by unfollowing or unliking us.

We ask you for consent to be contacted by ourselves by personal email, text, phone, Facebook chat or WhatsApp in order that we may communicate messages about classes and class logistics, should anything change last minute and we need to inform you urgently.

We will never contact you for marketting purposes using your personal contact details, instead this will be carried out on social media platforms for which you can decide to follow and like, and therefore have the right and freedom to opt out of by unfollowing.

You have the right to opt out of any communications at any time, simply send us a message and we will remove you from our database system.

If you decide to stop classes with us, we will keep your details in case you decide to return to us. We will retain this data for 1 year.

For as long as you continue classes with us we will retain your data so we can communicate with you as above about classes and logistics, until you decide to stop classes or wish to opt out of any communication.

If you would like us to erase your data at any time you have that right.

New Antenatal Pilates Classes

What is Antenatal Pilates?

Antenatal Pilates is specifically designed for individuals during and after pregnancy. Both Pre- and Post- Natal Pilates follow the same concepts and principles of traditional Pilates but include modified exercises to ensure they are safe and effective for pregnant and new mums. Antenatal Pilates strengthens the entire body, focusing on the core and pelvic floor specifically for pregnant and new mums.

I am pregnant is Pilates for me?

If you are having an uncomplicated pregnancy, then Pilates may be for you. If you have complications, please check with your midwife or GP first.

My Pregnancy Pilates classes are safe to attend up to 6-8 weeks before your babies due date. It is safe for you as an expectant mother to join at any time during your pregnancy up to this date, providing you are fit and healthy, with an uncomplicated pregnancy. It is advisable to not start any exercise after your halfway point of pregnancy if you have not previously been exercising in the earlier trimesters. As by this point in your pregnancy it may be too challenging to join a class depending on your fitness, tiredness and bump size. If you are unsure whether you will be suitable for a class please use the contact form and I will get back to you within 24 hours.

What Pilates benefits can I expect during pregnancy?

  • Pilates will help strengthen your core, back and pelvic floor.
  • Improved breathing control throughout pregnancy and labour
  • Reduced back pain from posture changes
  • Stronger muscles to aid lifting and bending once the baby is born
  • Improved balance
  • Relax
  • Improved mobility of joints
  • Improved labour due to increased strength of the abdominal muscles and pelvic floor
  • Self-esteem & confidence
  • Improved wellbeing
  • Body awareness

I have just had my baby, how soon can I return to Pilates?

Congratulations! It is important not to rush this process as you will end up delaying the recovery in the long-term. Always check with your GP and midwife, generally if you have had an uncomplicated vaginal birth you can return to gentle post-natal specific exercise after your post-natal check up. This is around 6-8 weeks post-birth. If you had a C-section the wait is a little longer ranging from 8-12 weeks and sometimes longer due to the nature of your labour and birth.

What Pilates benefits can I expect after my pregnancy?

  • Safe recovery of vulnerable, weakened and strained abdominal and pelvic floor muscles helping you return to normal.
  • Stress management and minimising the onset of post-natal depression
  • Improved wellbeing
  • Confidence
  • Improves Diastasis Recti
  • Social interaction with other new mums

How do I get involved?

I teach the Antenatal Pilates classes every Monday at You Massage Therapy. Each class has a maximum of 6 participants to ensure optimum supervision and a safe and effective class for everyone. Booking is essential due to limited places, if you would like to book on to these classes please call You Massage Therapy reception on 023 8063 9747, who will be happy to arrange this for you. Your first class is just £5 as a taster, thereafter it is £12 pay as you go rate or £40 for a block of 4 class.

You Massage is currently running an offer whereby if you purchase 12 classes you pay just £9 per class, so £108. This can be used in Prenatal Pilates, Pregnancy Yoga & Postnatal Pilates.

Alternatively if you would prefer a 1-to-1 this is available at my ERSP clinic in Bitterne, Southampton for £35 per hour session.

 

Pre-Natal Pilates –  Mondays 7:00-8:00 PM

Post-Natal Pilates – Mondays 4:30 PM – 5:30 PM

Private Pregnancy Pilates Session (1-to-1) at ERSP, Bitterne – Available Thursday to Saturday

 

Beginner Scissors Exercise

Remember before you begin any exercise on your back always ensure your back is slightly imprinted on the mat to protect your lumbar spine (lower back), remember to compress the imaginary bubble under your back but not too much you’d pop it.

  1. Lie on your back with your knees bent, feet on the floor hip distance apart.
  2. Inhale, and lift your left leg to tabletop position – your knee should be parallel with your hip, creating a right angle at the knee.
  3. Exhale, maintaining your knee at 90 degrees tap your toe/heel as if dipping into a pot of paint. It is really important the knee maintains at 90 degrees so you work your hip joint and not your knee.
  4. Inhale and return the leg to tabletop.
  5. Then repeat with the other leg.
  6. Sticking to one at a time.

If you are comfortable with one leg you can try alternating with both legs at tabletop. Only progress if your tummy remains flat and doesn’t dome and your back remains with a slight imprint and doesn’t arch off the mat! If your tummy domes or your back arches then you need to continue with just one leg until you gain more core strength to be able to safely progress to two legs.

For beginners repeat this 5 times, as you progress you can move up to 8 reps.

Perfect for working your Rectus Abdominis and Hip Flexors.

4-Point Kneeling – Knee Raises

 

  1. In a 4 point kneeling position ensuring your wrists are under your shoulders and knees under your hips. Maintaining a neutral spine and your body weight centred.
  2. Breathe in to prepare and exhale as you lift the knees a tiny bit of the floor.
  3. Inhale and lower your knees.
  4. Start with 5 repetitions, to begin with.

Gradually over the weeks increase this motion always maintaining a neutral spine and bracing your core.

Remember this is an abdominal exercise so you should never feel this in your back.

Use a mirror to check your position is safe and effective.