1:1 Clinical Pilates


For those with on going back and neck pain, 1:1 Clinical Pilates is a great investment to maintain your spinal health and core stability after your physiotherapy has reduced the acute pain.

We offer you a bespoke 1:1 Pilates course designed for your individual problem. We do not provide classes as this does not give you the individual attention you need to perform the exercises correctly and activate the right muscles.

In your initial Pilates Assessment and 1:1 Session your core muscles and movements patterns will be assessed, after which your Pilates plan will be designed.

  • A Pilates Assessment session is 45 minutes and costs £65.
  • All subsequent 1:1 Clinical Pilates sessions last 30 minutes and cost £40.

We offer a 100% money back guarantee, If you are not happy with the outcome of your initial assessment and Pilates session we will give you your money back, no questions asked, no hard feelings.

We also guarantee you prompt access to a physiotherapist or Pilates instructor within 24 hours of you contacting us. After your initial assessment and Pilates session we guarantee to  let you know how many Pilates sessions you will need to get better. We guarantee you all our physiotherapists are registered with the Health Care Professions Council (HCPC) and the Chartered Society of Physiotherapy (CSP) and our non-physiotherapist Pilates instructors are fully trained.

If you use medical insurance you will be able to use this for a number of Pilates sessions with a physiotherapist. Please check the excess on your policy prior to your appointment. Note we treat people from all insurance groups except AXA PPP. Please wear appropriate clothes for exercise.

Our 3 step Pilates system is guaranteed to resolve your low back pain in 12 weeks or we will give you your money back (*conditions apply *).

Regardless of whether you are an experienced Pilates goer or a novice you will start your Pilates at Wandsworth Physiotherapy in Phase 1. Why? Because we guarantee our system works and we need to make sure you have optimal core stability to progress to phases 2 and 3 and rid your self of low back pain.

We have seen too many people who have been practicing Pilates for a number of years in a Pilates class fail to activate key core muscles and pass our phase 1 Pilates exercise tests. Group classes fail to give you the individual attention, cueing techniques and feedback on whether you are down regulating overactive muscles and engaging the correct core muscles during an exercise. This can exacerbate low back pain or simply lead to poor outcomes in your rehabilitation.

Phase 1

Phase 1 Wandsworth Pilates

Wandsworth Physiotherapy phase 1 exercises are less than 70% intensity and are performed at a slow tempo. These exercises are generally performed on the floor or treatment couch. It’s important to strengthen your core muscles in all planes of motion (not just 1 plane of motion as in many Pilates classes) and to begin in the position of least gravitational load – i.e. lying on your back, side or front. Thus there is no axial loading to compress and irritate the spinal joints, discs and ligaments.

You will only be progressed to phase 2 exercises when you are proficient in phase 1 exercises and can demonstrate the correct core muscle strength and endurance. The aim of phase 1 is to build an engine of muscle around symptomatic segments in your spine such as strengthening your transverse abdominus, multifidus, pelvic floor, lats and glutes.

Phase 2

Phase 2 Wandsworth Pilates

Wandsworth Physiotherapy phase 2 typically lasts 8-12 weeks. Here axial loading is introduced and only done with bodyweight using non-compressive loads. This gradually exposed the previously irritated spinal joints, discs and ligaments to loading in a controlled environment. The aim of phase 2 is to increase strength in a functional and meaningful environment. This may translate to you in terms of being able to perform everyday tasks in a home or work environment.

At Wandsworth Physiotherapy we do this by progressing floor exercises and introducing Swiss ball exercises. Swiss balls are a great tool at this stage of your Pilates programme. They provide a unpredictable and unstable surface on which to exercises that challenges your core muscle activation.

Phase 3

Exercise photos 022

Wandsworth Physiotherapy phase 3 exercises introduces axial loading beyond bodyweight such as using bands, dumbbells and medicine balls. Phase 3 exercises incorporate work or sports specific conditioning to take you back to work or sport. Simply exercising on the floor or using body weight on a ball does not prepare you to lift your child up, put a suitcase in the car or lift the shopping onto the kitchen bench. Phase 3 Pilates exercises take your newly conditioned core muscles and expose them to your daily demands and help prevent you putting your back out again next time you lift some boxes around at home or work.

We believe our 3 phase system should take 12-16 weeks to complete (providing you have no serious spinal or neurological pathology that would prevent an improvement in symptoms) and give you the relief and freedom to take part in the chores you have to do and sports that you wish to do with confidence in your back.

*conditions apply * – this is based on attending Pilates sessions twice a week for at least 12 weeks and excluding any serious spinal pathology that would prevent an improvement in symptoms.

Please note we have a 24 hour cancellation policy. In order to avoid being invoiced for your treatment please give us more than 24 hours notice if you need to change or cancel an appointment.