Core Restore

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

09/09/2025

LET'S CHOOSE ANOTHER EXERCISE: The Rollover

The Pilates rollover strengthens and lengthens core and spinal muscles, improving mobility, stability, and balance, but can cause side effects like neck strain or hip discomfort if done incorrectly, especially for those with existing back, neck, or osteoporosis issues.

Key benefits include increased flexibility, better posture, and reduced stiffness, while potential side effects are related to improper form and contraindicated conditions, emphasizing the need for careful ex*****on and professional guidance.

You need a strong core a flexible spine as well as hamstrings to be able to perform this exercise. Contact us to start your Pilates journey on: Whatsapp 061 922 7037 or 061 612 8370

03/09/2025

Let's Pick An Exercise: BALANCE CONTROL

As indicated by its name this exercise requires loads of balance and control. You'll need to master rollover, scissors, and jack-knife before giving control balance a try. Shoulder girdle stability, core control, spinal mobility, some hamstring flexibility are all required as well. Not an easy task to coordinate all that. And even then you'll lose it quite a few times before really owning control balance. If you lose control luckily, you won't come crashing on your head, luckily, you will roll back up to sitting. Please avoid control balance with neck, low back issues, vertigo, blood pressure challenges, glaucoma, or if you're still working on the above exercises.

Denise loves this exercise and it looks really cool too! Contact us to start your Pilates journey on Whatsapp nos: 061 922 7037 or 061 612 8370

26/08/2025

More About Us!

We are a small intimate Pilates studio situated on Raats Drive in Table View. We are a Mother & Daughter team who are passionate about Pilates and helping clients realise their individual potential.

The studio was established in May 2014 and has been growing ever since creating a family atmosphere where everyone feels valued and their progress is celebrated.

Due to the amount of injuries we receive as well as back problems we branched out to include rehabilitation and Somatic movement into our classes along with small equipment which all supports the clients journey.

At Core Restore we really care about our clients and have wonderful instructors to support us.

If you would like to try a class with us please call or Whatsapp Hayley on: 061 612 8370 or Denise on: 061 922 7037

22/08/2025

Pilates and Somatics

You can effectively mix Pilates and Somatics, a practice often called Somatic Pilates, which enhances Pilates by focusing on internal sensations, body awareness, and releasing tension to improve movement quality, flexibility, and overall well-being. Somatics can help prepare the body for Pilates by freeing up movement and increasing awareness, making the practice more accessible and allowing for a deeper, more satisfying experience.

Here are the benefits of Combining Somatics and Pilates:

* Deeper Mind-Body Connection
* Enhanced Movement Quality
* Improved Flexibility and Awareness
* Reduced Pain and Stress
* Greater Accessibility

To summarize mixing Pilates and Somatics creates a more holistic and transformative practice that addresses the physical and sensory aspects of movement, leading to increased strength, flexibility, and a deeper connection with your body.

At Core Restore we are trained to offer both so please contact us for more information on: 061 922 7037 or 061 612 8370

04/08/2025

Should Pilates be fast or slow?

When it comes to the speed of Pilates movements, the general principle is slow and controlled, particularly for beginners and for maximizing the benefits of the exercises.

Here's why slow and controlled movement is preferred in Pilates:

* Slow movements allow for better muscle engagement, ensuring you're working the correct muscles throughout the entire range of motion.

* Moving slowly and deliberately helps maintain proper body alignment, reducing the risk of injury and maximizing the effectiveness of the exercise.

* Slow movements increase the time your muscles are under tension, which can lead to greater muscle strength and endurance gains.

* As Pilates emphasizes the connection between the mind and body. Slow, controlled movements encourage focus and awareness of your body's movements and alignment.

To try a class call Hayley on: 061 612 8370 or Denise on: 061 922 7037

29/07/2025

Pilates for Mental Health

Pilates can significantly benefit mental health by reducing stress, anxiety, and improving mood through mindful movement and controlled breathing. It also enhances mental clarity, focus, and promotes relaxation, leading to better sleep. Furthermore, Pilates can boost self-esteem and provide a sense of accomplishment and well-being.

Try a class with us to see how Pilates can improve your overall mood by contacting Hayley on: 061 612 8370 or Denise on: 061 922 7037

22/07/2025

Flexibility V's Mobility

Flexibility generally refers to how much passive range of motion you have as well as the ability of your soft tissue (muscles) to stretch. Mobility refers to the range of motion around a joint. That’s why flexibility is part of mobility – the muscles around a joint need to be flexible enough for the joint to move through a full range.

But mobility is also about having strength within your flexibility. It refers to your ability to take your body through a full range of movement with control, like executing a full, deep squat (and coming out of it) with good form. Pilates is an exercise system that effectively enhances flexibility and mobility.

Contact us for a FREE trial class on Whatsapp Cell No: 061 922 7037 or 061 612 8370