Pilates for Injury Recovery

This uniquely designed course sets out to help individuals recover from injuries and improve their physical well-being through the practice of Pilates. Pilates is a low-impact form of exercise that focuses on building core strength, improving flexibility, and enhancing body awareness.

Pilates for Injury Recovery

Over the course of six-weeks, we will be focusing on a different bodily area each week, using targeted Pilates exercises to help you recover and strengthen the affected muscles.

Throughout this course, you will:

  • Learn how to use Pilates exercises to recover from injuries and improve your physical health
  • Gain a deeper understanding of your body and how it moves
  • Learn how to prevent future injuries through proper form and alignment
  • Benefit from a supportive and encouraging learning environment
  • Receive personalised attention from Jude, our experienced Pilates instructor
  • Experience improved strength, flexibility, and overall physical health

Whether you're recovering from a recent injury or looking to prevent future injuries, this course is designed to help you achieve your goals.

There will be an opportunity to ask questions and we’ll discuss healthy lifestyle habits such as sleep, nutrition and the mind/body connection to improve your overall health and wellbeing all of which can impact your body, movement and injury.


There will be recommendations of classes on the Goldster schedule that will benefit and compliment this course.


WEEK ONE: Introduction - why the core, breathing patterns, posture and alignment are important for all injuries

WEEK TWO: Hips - moving safely with a hip injury with a focus on the glutes and pelvis

WEEK THREE: Knees - knee and leg strengthening to help knee injuries 

WEEK FOUR: Shoulders - shoulder and arm alignment and scapular stability for shoulder injuries

WEEK FIVE: Back - how to move the spine safely with pain and injury

WEEK SIX: Neck - neck mobility and strengthening, looking at safe stretches, neck positioning and upper body posture




Pilates For Injury Recovery Course Outline

Benefits of mat pilates, a muscle-strengthening and multicomponent exercise, include:

  • Improving cardiovascular fitness
  • Improving strength
  • Improving balance
  • Improving flexibility
  • Maintaining cognition
  • Reducing fatigue
  • Improving energy
  • Improving sleep quality
  • Reducing risk of falls
  • Reducing symptoms of anxiety
  • Reducing symptoms of depression.

WHO recommends that all adults should do muscle-strengthening exercise on at least 2 days each week. If you are new to any exercise, start by doing small amounts and adjust how much you do based on your fitness and strength levels.

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When is this class on?

The information and images in documents are provided for informational, educational and interest use only. The information has not been prepared for your specific requirements, and it is your responsibility to make sure it is appropriate for you. This information does not contain or constitute, and should not be interpreted as, medical or therapeutic advice. If you have any doubts about your health, you should consult your doctor before implementing anything you read about in the documents. You acknowledge and accept that you read the information and undertake any activities discussed therein at your own risk. The information should not be shared with third parties or used for any commercial purposes.

Jude Hirschheimer
Jude Hirschheimer is a dedicated and passionate Pilates and movement teacher with 15 years' experience teaching matwork classes. She has studied with various Pilates governing bodies as well as branching out to explore in-depth anatomy, breath-work, NeuroKinetics and functional movement. Her qualifications include Body Control Pilates: Matwork Teacher Level 3, Pilates Education and Research: Cadillac certification, Pilates Body Europe: Reformer certification, NeuroKinetic Therapy: Level 2 Practitioner, American College of Sports Medicine: Health & Fitness Instructor, Garuda: Matwork Foundation, Pilates Therapy: Trigger Point Massage certification, Immaculate Dissection - functional anatomy, assessment and corrective strategies: Courses 1-6 "Move, everyday"
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Click to find out more about the evidence and points.

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