Ciaran Aherne's Blog Post

6 Week Clinical Pregnancy Pilates Course

6 Week Clinical Pregnancy Pilates Course

This pregnancy Pilates class is delivered by a physical therapist and qualified APPI Pilates instructor.

Suitable for everyone

When completed correctly, pregnancy Pilates is very safe during pregnancy. It’s uniquely adaptable for any level of fitness, all types of injuries and any stage of pregnancy. In fact, Pilates completed correctly can help you sail through your nine months feeling more mobile and comfortable and help you bounce back sooner after giving birth.… Read more

Posted on February 17, 2020

5 Myths & Misconceptions About Lower Back Pain

5 Myths & Misconceptions About Lower Back Pain

Lower back pain is a very common condition, with 80% of adults experiencing it at some point in their lives. However, despite the high prevalence, low back pain is rarely serious and much can be done by patients to self-manage the condition. Pilates or physical therapy is a great way to help and prevent back issues.

Below are some common myths and misconceptions about back pain which frequently impede recovery.

5 Common Myths & Misconceptions

1 “As I have back pain, it is best that I stay in bed and rest”  While it is important to avoid aggravating activities after the initial injury, research has shown that those who stay in bed due to low back pain have a longer recovery time than those who remain active.… Read more

Posted on January 5, 2018

10 Top Running Tips

10 Top Running Tips

It’s that time of year again. People are dusting off their runners and are back pounding the pavement. Whether you’re a hardcore marathon runner or a couch to 5km novice there’s always something you can add to make you a better, safer runner.

Here are 10 great running tips to get you started

1. Challenge accepted

“Everyone is an athlete. But some of us are training, and some of us are not.”… Read more

Posted on August 9, 2017

5 tips For Great Pregnancy Posture

5 tips For Great Pregnancy Posture

Lying on your side in the comfort of your own home is definitely an appealing way to spend the next 9 months. Realistically though, this is probably not a viable option so let’s keep it real. Take a deep breath and start taking notes. Your post-pregnancy body will love you for it.

1 Standing – Lift your shoulders tuck in your chin & stomach. Keep these muscles strong & distribute your body weight evenly on each leg.… Read more

Posted on January 19, 2016

How clinical pregnancy Pilates can help post birth recovery

How clinical pregnancy Pilates can help post birth recovery

Keeping up with your exercise routine can be the last thing on your mind when you’re pregnant. A clinical pregnancy Pilates course can be gentle enough so that no undue strain is experienced whilst exercising, yet it still works some of the key muscle groups used during pregnancy, including the abdominal and pelvic muscles.

What are the benefits of practicing Pilates before birth?
  • Increased body awareness with better posture
  • Improved strength and control of the pelvic floor region
  • Supports joints and ligaments that may be compromised with increased strain from developing baby
  • Develops flexibility and muscular endurance as the body tries to adjust when normal movement patterns are altered
  • Relieves common problems associated with pregnancy such as backache, thoracic pain, sciatica, ligament pain, and pubic symphysis pain
  • Helps develop breathing techniques that can be employed effectively during labour
  • Makes it easier for the pelvic floor to release in those crucial latter stages of labour
  • Deceases recovery time after birth
The do’s and don’ts of clinical prenatal Pilates DO
  • Listen to your body and avoid overexertion
  • Gently stretch tight muscles such as upper and lower back, hips and legs
  • Circulate and stretch the muscles of the feet
  • Work on the deep inner core to help with stabilisation of your back and pelvic girdle and the muscle of the pelvic floor
  • Mobilise and stretch the thoracic (upper) spine
  • Strengthen legs and back in preparation for giving birth
  • Push yourself too much – your body is working hard enough already
  • Indulge in excessive abdominal work – it’s not advised to do any rectus abdominus work after the first trimester
  • Over-stretch – your ligaments are vulnerable to injury
  • Lie on your back for too long as it may compromise the baby’s growth
  • Place excessive load on the pelvis or sacroiliac joint when performing unilateral work of the lower limbs

If you’re looking to stay active and have some fun during pregnancy, I’m running a 6 week clinical pregnancy Pilates course starting Thursday 27th October which has a limited amount of spaces left. … Read more

Posted on November 17, 2015

Do you suffer neck pain while working?

Do you suffer neck pain while working? 4 Exercises to reduce work induced neck pain

We all carry tension in our neck and shoulders. This tension tends to get worse while sitting at a computer or when you’re on your phone. This can be exacerbated when tired, stressed or busy.

The most important thing to remember is to maintain GOOD POSTURE. Poor posture will eventually lead to back or neck pain. Remember to sit up straight in your office chair and make sure your work space has been ergonomically reviewed.… Read more

Posted on July 15, 2015