BACK CLASS / CORE STABILITY PROGRAMME

Format:

6 x 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.

Content:

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

Numbers:        4 - 8 people are usually facilitated in each class

Suitability:

• 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

Cost:             €150 for the course or €30.00 per class              

                    A further €30 for the exercise ball will be payable on the 3rd  night.

Date / Time:  Classes start regularly, we have evening, after school, morning and Saturday morning classes.

Attire:           Loose comfortable clothes are essential

RELAXATION COURSE

Format:       6 x 30 minute classes

Numbers:    2 - 6 participants

Suitability:

• People suffering from sleep deprivation frequently benefit from techniques which help them relax and clear their mind.
• Stress related conditions - a huge number of conditions are worsened by stress and learning to deal with stress is frequently of benefit
• Reduce the impact of musculo-skeletal problems such as neck pain and headaches which are often exacerbated by muscle tension and the development of myofascial trigger points through constant overuse of certain muscle groups.
• Pregnancy is a time when the body comes under huge physical stresses, sleeping becomes difficult and there are intense emotions and added stresses. The Mitchell relaxation technique is an extremely valuable tool to help see you through this time.

Content: 

• The Mitchell Relaxation technique is taught and practiced over the 6 weeks with emphasis on specific problems relating to the participants of the class.
• Diaphragmatic breathing is taught and practiced.
• Techniques are varied to allow individuals practice these techniques while at work, at home, in the car etc.

Cost:         €90.00 for the course of 6 classes or €20.00 per class

Attire:        loose comfortable clothing should be worn

Time/Date:  Evening and morning classes are available

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BONE HEALTH COURSE

Format:       6 x 30 minute classes

Numbers:    2 - 8 participants

Suitability:

• Anyone concerned about bone density
• Anyone diagnosed with ostepaenia or osteoporosis

Content: 

• Education
• Stretches
• Aerobic exercises
• high impact activities

Cost:         €90.00 for the course of 6 classes or €20.00 per class

Attire:        loose comfortable clothing should be worn

Time/Date:  Evening and morning classes are available

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