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BACK CLASS / CORE STABILITY PROGRAMME

We offer a Back Class / Core Stability programme as part of our long term injury prevention plan. Too often the 'quick fix' is offered, and unfortunately the problem, or some related problem recurs.

 

Recurrent low back pain, thoracic pain, neck pain, leg pain, apparent hamstring and groin strains can all be as a result of poor spinal support in the trunk.

Conditions such as Achilles Tendonitis, Shin Splints, Knee, neck or shoulder pain may occur indirectly as a result of poor core stability around the trunk and pelvic area.

 

Who Would Benefit?

This course has been established to help the following individuals

  • Those recovering from a recent / acute episode of back pain
  • Those suffering from recurrent or prolonged episodes of back pain
  • Sports people recovering from hamstring, groin, quads, calf, lower leg pain / injury
  • People who suffer from recurrent or ongoing groin, hamstring quads pain
  • Sports people wishing to improve their overall performance and reduce risk of injury
  • Uncoordinated, slow or clumsy children
  • Chronic neck or thoracic pain sufferers

 

What is this programme?

The course comprises

  • Basic education into the anatomy and functioning of the back and trunk to give you enough of an understanding to be aware of situations, postures and activities which may predispose to injury.
  • An understanding of the function of the core muscles in the trunk which support and protect your spine.
  • A thorough assessment of the flexibility of all relevant muscle groups, and the appropriate stretches for them.
  • A knowledge of harmful stretches and exercises which you should avoid.
  • Individual supervision of a core stability programme which evolves as you strengthen through from basic control of muscles to advanced training techniques.

It is designed to help relieve pain, improve posture and performance and help prevent future pain or injury.

By improving the stability around the trunk it provides a stronger more stable base from which the limbs can move and so improves the efficiency of the limbs.

 

What does the programme involve?

The course involves 6 hour long sessions run over a period of approximately 4 months.

The first 2 classes are preferably held on consecutive weeks and then there are 2 – 4 week gaps between subsequent classes to allow the participant to work on their home exercise programme.

Class 1           Education and Introduction to Core Muscle groups

Class 2           Flexibility assessment and progression of core exercises

Class 3           Stability exercises,  progression of core exercises and inclusion of exercises in daily activities

Class 4           Introduction to the stability ball and progression of core exercises

Class 5           Monitoring and progression of all exercises

Class 6           Monitoring and progression of all exercises, advice on future maintenance and check list to help prevent loss of core strength and flexibility

 

How much does the programme cost?

The cost of the 6 classes is €150 payable on the first night.

A further €30 for the exercise ball will be payable on the 3rd  night. If you already have an exercise ball bring it along on the 3rd night so that we can check its suitability

 

What happens if I miss a class?

Depending on which class you miss and how well you are keeping up with the class you will be slotted into the next available relevant class or may just move on into your group’s next class.

 

Must I complete all the classes?

Yes! If you do not complete the course you will not receive the maximum benefit from the programme and so may only solve your current problem. The aim of the class is to provide you with a long term solution and you will only gain this if you complete the course.

Because of this we will make every effort to accommodate you and provide the classes necessary, within reason.

 

When are the classes?

Classes start regularly, we have evening, after school, day and Saturday morning classes. We phone you regarding the first class and then plan subsequent classes with the participants. Please provide a mobile number so that we can text you a reminder

 

Please Note:

The classes take a huge amount of organising and coordination to get people together in their busy lives so we would really appreciate it if you would make every effort to attend your class, and at least let us know if you are unable to attend so that we can slot you into the next suitable class.

 

To return to conditions we treat click here

To find out when your next class is click here