Core Restore

10/03/2026

If you are struggling with back pain try our rehabilitation classes to get to understand which movements are safe to do and will help you to heal. Regular Pilates can aggravate certain back conditions like a herniated disc or excessive stretching can irritate the sciatic nerve so get in touch with us and let's help you to get a stronger core and reconnected with your body. Contact Hayley on: 061 612 8370

02/03/2026

What is Somatic Movement

Somatic movement is a gentle, mindful practice focusing on internal physical sensations rather than external form or fitness goals. It uses slow, conscious movements to release chronic muscular tension, improve posture, and retrain the nervous system to move more efficiently. Key techniques include pandiculation (contracting and slowly releasing muscles)breathing, and guided exploration.

Benefits of Somatic Movement

Pain Relief: Effective at releasing chronic tension, particularly in the back, neck, and hips.
Improved Mobility: Enhances coordination and flexibility by breaking old, rigid habits.
Stress Reduction: Helps alleviate emotional tension, anxiety, and trauma stored in the body.

Call us for more information on Whatsapp: Denise 061 922 7037 Hayley 061 612 8370

01/03/2026

Such a wonderful testimony about the benefits of doing Somatic movement with us at Core Restore. Contact us to try a class on: 061 612 8370 Thank you for posting Janet Bytheway Psychologist

I recently tried a Somatic Movement class at Core Restore . After the class, I could have slept right there on the floor. I also had a great night's sleep.

Somatic movement isn’t about “doing more”; it’s about listening to your body better. It works with your nervous system, not against it.

In a somatic movement class, your body learns to:
* Shift out of stress and into calm
* Release chronic tension (neck, shoulders, jaw, hips)
* Improve body awareness and posture
* Regulate big emotions more gently
* Feel safer, grounded, and more present

Unlike pushing or forcing exercises, somatic movement uses slow, mindful motion to retrain the brain and nervous system. The result?
Less pain. Less overwhelm. More ease.

Especially supportive for:

* Stress & burnout
* Anxiety and emotional overload
* Trauma recovery
* Anyone wanting to move gently and sustainably

When you are feeling tense, overwhelmed, or disconnected from your body, try a Somatic Movement Class. Somatic movement isn’t about “doing more”; it’s about listening to your body better.

10/02/2026

We had such a lot of fun at the recent Wellness Day held at Sunningdale Sports Centre. There were so many like minded people enjoying all the opportunities to try different classes and offerings. It was so well organised by Michael from Prana Love and we loved being able to showcase a Pilates class with so many giving it a try. If you would like to try a class contact us on: 061 612 8370

14/01/2026

Reminder to book your tickets to meet us at the Wellness Day 🥳🍾🥂🤩

08/01/2026

This is so true lol 😂

06/01/2026

Hello 2026! The studio is open again with a new timetable so if you are tempted to try Pilates please contact us. Come and see us at the Wellness Day at Sunningdale Sports Complex and try a class. Link to buy a ticket is below. Hayley: 061 612 8370

08/10/2025

A journey of Pilates with a herniated disc.

Cont'd - Pilates with a herniated disc

Following on from my last post on how I recovered from a herniated disc & what exercises I did and how long the journey actually took me.

October 2023 I felt my spine was bruised as well as painful and tried to manage it conservatively with gentle stretching alternating between standing or lying flat on my back. After I discovered that I had a herniated disc I went to the UK for Christmas but could only do walking as a form of exercise but definitely not Pilates as found it triggered my backpain. I managed to go hiking in the Derbyshire Dales but couldn't do hills. I did a certification in teaching level one in Somatic Movement and found this really relieved my back pain and was very gentle for my back.

I came back to the studio in the New Year but couldn't demonstrate anything that involved rolling through the spine so used verbal ques to explain the moves to the clients.

The whole of 2024 I struggled with backpain and movement but started to realise what made it worse and what made it feel better and for my personal workout concentrated on more resistance work for my legs and arms. I honed in on all the core exercises that I could do without pain and introduced Somatics and kept up with gentle stretching and mobility. As much as it was uncomfortable to do a seated C curve I kept doing a little every day to try to maintain some level of spinal fluidity. ( Too much of this or the cat stretch would trigger backpain so learnt to recognise when to stop)

So when could I go back to proper Pilates? ........ more to follow in my next post!

If you are struggling with your back get in touch with us on Whatsapp: 061 612 8370 or 061 922 7037

07/10/2025

Cont'd - Pilates with a herniated disc

Following on from my last post on how I recovered from a herniated disc & what exercises I did and how long the journey actually took me.

October 2023 I felt my spine was bruised as well as painful and tried to manage it conservatively with gentle stretching alternating between standing or lying flat on my back. After I discovered that I had a herniated disc I went to the UK for Christmas but could only do walking as a form of exercise but definitely not Pilates as found it triggered my backpain. I managed to go hiking in the Derbyshire Dales but couldn't do hills. I did a certification in teaching level one in Somatic Movement and found this really relieved my back pain and was very gentle for my back.

I came back to the studio in the New Year but couldn't demonstrate anything that involved rolling through the spine so used verbal ques to explain the moves to the clients.

The whole of 2024 I struggled with backpain and movement but started to realise what made it worse and what made it feel better and for my personal workout concentrated on more resistance work for my legs and arms. I honed in on all the core exercises that I could do without pain and introduced Somatics and kept up with gentle stretching and mobility. As much as it was uncomfortable to do a seated C curve I kept doing a little every day to try to maintain some level of spinal fluidity. ( Too much of this or the cat stretch would trigger backpain so learnt to recognise when to stop)

So when could I go back to proper Pilates? ........ more to follow in my next post!

If you are struggling with your back get in touch with us on Whatsapp: 061 612 8370 or 061 922 7037

30/09/2025

Pilates with a bulging disc?

I have been teaching for 44 years and in October 2023 I noticed that when I was performing the roll up or doing rolling like a ball my spine felt bruised and uncomfortable. I pushed through until it became worse then rested it but it came back again. To cut a long story short it turns out that I had a herniated disc between L5 & S1! Despite working with clients with back pain and herniated discs I didn't pick up mine as there was no muscular pain just the feeling of a bruised spine along the bony protrusions.

What I did I do?

I had to change what I was doing myself and could teach my clients without demonstrating but it was incredibly frustrating. How I envied people doing the roll over (my personal favourite) spine stretch and quite honestly most of the exercises from the classical repertoire which is the style of Pilates we prefer to teach at our studio.

I will post more about my journey to recovery with a realistic time frame for healing and how I approached it from a scientific angle looking at anatomy and biomechanics.

Contact me directly if you would like more info on: +27 (0) 61 922 7037

23/09/2025

Let's talk about the difference between Classical and Contemporary Pilates.

Classical Pilates follows Joseph Pilates' original method with strict sequencing and exercises, whereas Contemporary Pilates adapts a method using modern scientific research, physical therapy, and additional props like resistance bands the Pilates circle ring or gym balls to offer varied and modified exercises. Key differences include Classical Pilates' set sequence and exercise order for mastery versus Contemporary Pilates' flexible choreography with new exercises and props for diversity.

Classical Pilates aims for lifelong learning through repetition of a defined system, while Contemporary Pilates incorporates a broader range of movements, equipment, and exercises, often with a neutral pelvis and a faster pace to match modern fitness principles.

At Core Restore Pilates Studio we offer a blend of both ensuring that our clients are challenged and stimulated. Our wonderful instructors also enjoy prepping classes that are varied and interesting with our clients best interests at heart.

Contact us for more information either DM or on Whatsapp
Hayley: 061 612 8370 Denise: 061 922 7037

15/09/2025

Our next exercise: The One Hundred

The Hundred is a Classical Pilates exercise. The Hundred is the first exercise in the Pilates Mat order followed by the Roll Up. This is the exercise everyone thinks about when hearing the word Pilates. This is a great exercise to warm up the body by stimulating circulation and heart pumping, while engaging in the mind-body connection.

Begin by lying on the Mat. Bend your knees into your chest and lift your head and shoulders off the Mat. Extend your legs out to a high diagonal and reach your arms long by your side with palms facing down. Arms pump vigorously, lifting up and down no higher than the hips. While pumping arms, inhale for 5 counts and exhale for 5 counts to complete one exercise. The exercise is performed 10 times with 5 inhales and 5 exhales equaling 100. Beginners may keep legs bent as though they are lying down while sitting in a chair. Or keep legs lying long on the Mat. Advanced students may extend their legs at a high diagonal or lower them keeping them as close to the Mat as possible without touching it.

Come and join us to do the One Hundred at our studio. Contact Hayley on Whatsapp: 061 612 8370 for a FREE TRIAL SESSION