Mobility training & pilates-based movement coaching
Learn to move well
Learning to move well is one way to improve your quality of life. Instead of accepting the aches and pains that come with injury and time, we can, through focused training, begin to access more physical freedom – improving how we function, exercise, recover, perform and feel.
We offer mobility training and pilates-based classes with a focus on developing quality of movement (movement that is highly efficient and focussed) and on exploring and understanding your unique movement needs.
Functional Range Conditioning
Many people experience joint restrictions, or have a general sense that their range of motion is more limited than they would like it to be. This may occur for various reasons, including pain and injury, sports and exercises that emphasise particular joint ranges over others, or lifestyle factors. However, when it comes to range of motion, it’s ‘use it or lose it’. The less frequently we move into certain ranges, the less able we are to access or control those ranges. Our range of motion becomes smaller, we have fewer movement options, we may feel stiffer, and we become vulnerable to possible injury in those restricted ranges of motion where we lack control and strength. Here’s where mobility training comes in. Mobility training is not just a dynamic warm-up, nor is it just passive stretching. Mobility training actively addresses the underlying restrictions in joint mobility. A good mobility programme helps you identify exactly which ranges of motion need work, and teaches you how to systematically gain access to more range, control and strength.
Functional Range Conditioning (FRC) is a science-based system of mobility training that uses specific strengthening and stretching strategies to improve joint health and function. More than just increasing your flexibility, FRC training entails learning to control your expanding range of motion. It is strength training for joints. So whilst we do spend time stretching in an FRC class, we also spend time training the muscles and building strength in those stretch positions. We discover precisely where a particular joint is weakest, and then gradually train and challenge the joint to produce force in those weak ranges, thereby increasing the overall resilience of the joint.
FRC is not so much a movement flow practice, but rather a system that gives you the building blocks you need to improve joint function. Once you’ve learned the fundamentals, you can expect to see and feel significant improvements in how you move. For some, results come fast. For others, results accumulate incrementally. Either way, adding regular mobility training to your routine is a smart way to take care of your joints. Whether your joints are hypermobile or extremely stiff, we can tailor a programme to your needs, and help you move with more ease.
We also offer pilates-based classes. Pilates is different to mobility training and therefore adheres to different foundational principles. In our pilates-based classes, we teach exercises and concepts based on contemporary pilates techniques. These include lateral breathing, deep core activation, spine articulation, control of the pelvic and shoulder girdle, and ‘neutral’ joint positioning. We utilise mat work and equipment work. Learning pilates-based techniques is a good way to develop a deeper understanding of, and better control over common movement patterns – such as crunches, plank and cobra. Applying a pilates perspective to exercises such as squats, deadlifts and pull-ups, can help you clean up your technique in that category of exercise too. Expect less of a ‘high intensity, six-pack burn’ approach with us, and more focus on helping you develop very high levels of body control.
Many people choose to incorporate some FRC work into their pilates classes.
Sessions & Rates
Make an enquiry by clicking the WhatsApp button below, or fill out the form on the contact page.
Mobility training group class
- Wednesdays 17h00-18h00
Mobility group class info
Learn the fundamentals of mobility training in a group class format.
Classes usually focus on a specific joint. For example, in one class we may train hip internal and external rotation, and in the next class we may train shoulder flexion and extension, or spine segmentation.
Beginners are welcome to join the group class straight away. You can always book a private session to go over the technique if needed. We provide mats and equipment – but bring your own mat if you want to. You will need to be able to get down onto a mat on the floor, in order to participate in this class.
Contact Catherine to book your spot.
Catherine is a former professional dancer with international experience in musical theatre, and teaching qualifications in ballet and modern dance. She certified as a pilates teacher with Pilates Academy SA and Body Control Pilates and has been teaching pilates-based work since 2005. She is a certified Functional Range Conditioning mobility specialist (FRC), and Functional Range Assessment provider (FRA). With an honours degree in analytical philosophy from the University of Cape Town, she understands the importance of conveying concepts clearly and accurately – a crucial component of effective teaching.