Studio194 is a boutique fitness/exercise studio open to both women and men of all ages over the age of 18. The classes will state if there are any particular restrictions on who can attend. All classes at Studio194 are run by instructors who understand the concept of pelvic floor friendly. You need to check with your Private Health Fund to see if they will rebate on the classes you choose. An item number will be on your tax invoice and you should submit it to your health fund to see if you can get a rebate for your class. Alternatively you may be eligible for some rebate on a Health Management Plan or Wellness Plan. Again check with your health fund – the staff at Sue Croft Physiotherapy can’t be familiar with the intricacies of every fund.
There is a wide variety of classes to suit all age groups, to suit all levels of fitness and style of exercise preferred and all instructors will be able to cater to different skill and strength levels within the classes. We will be starting with the classes listed below but Sue is keen to cater to peoples’ deep desires, so will be happy to look into other classes that may be requested. Please put your suggestions in an email to Studio194… To check the classes timetable, click on the link at the top right of the page.
Pilates classes will include exercise to ensure movement optimization, performance and injury prevention. The instructors, through their exercise programme, will encourage spinal stability and will review the effects the programme is having on the individual’s posture, pain, tension and strength. The classes are focused, with clear communication regarding function and form. The instructors’ desire is to empower Studio194’s clients with knowledge about safe exercising in their pursuit of body strength and pain free movement.
We incorporate the use of our reformer where appropriate in these sessions. The reformer is a fantastic Pilates machine that is spring-resisted to add extra challenge and repertoire to the Pilates program and your specific rehabilitation (or prehabilitation – preparation for surgical procedures) needs.
‘One-on-One’ are programmed most days and these individual sessions allow you to discuss any problems you may be encountering and the instructors can tailor their programmes to suit you. It can be a great stepping stone from the appointments with our Women’s Health Physios at Hampstead Rd and before you embark on the group classes, especially if you have specific problems. They cost $85 and are health fund rebatable. They can be booked through the on-line booking system of Bookeo or call ph 3848 9601.
Yoga (General Hatha) is a great way to build complete body muscle tone, strength and flexibility; achieve total body relaxation and mindfully connect with your inner self. Each class is designed to work every muscle in the body through a series of yoga poses. Safe, ‘physiotherapy reviewed’ yoga exercises have also shown to prevent, manage and treat musculoskeletal pain or injuries.
These General Hatha Yoga classes are a balanced blend of pelvic floor friendly yoga poses (asanas), breathing techniques (pranayama) and meditation conducted in a nurturing environment to leave you feeling calm, rejuvenated and connected. The classes vary from creative flow to longer held poses to create space, strength and flexibility in body and mind.
Sue says: – ‘Our simple yoga poses will help heal your body whilst our music meditation will quiet the mind, allowing you to enter into a place of deep stillness and inner peace. This combination will reinvigorate you, leaving you feeling refreshed and recharged’.
‘Practising yoga is what helps me be the best person I can be. It helps build my physical and mental strength, stamina and flexibility to help tackle challenges life throws at us. While on the mat, I am reminded to be present and grateful for my life, my family and friends and for what my body is capable of.’ Katie M. yoga enthusiast.
Relaxation and/or Pain Management classes are conducted on Monday evenings. I can’t think of a better way to set yourself up to cope with the busy work week than coming along to this class. Neurodynamic stretches are incorporated into the classes as well as pain education. Every week Sue prepares some ‘Nuggets’ to help with anxiety and pain management and Martine then takes you through a 45 minute class ending with complete relaxation.
All physio / instructors are also trained in the importance of breath awareness and will be incorporating these elements into their Pilates classes.
Life is very busy and stressful these days – technology is amazing but at the same time complicates our lives, saps valuable time (usually away from our recreation time) and encourages us to sit often slumped for long times, decreasing generally our times to just move. Equally important in preventing low back and pelvic pain is learning about counterbalancing all the tightening of the pelvic floor with some relaxation. Many people are hearing the ‘strong pelvic floor muscles’ message but not so many are hearing that overly tight pelvic floor muscles can contribute to back, spinal and pelvic pain due to spasm and that these muscles need ‘down-training’. Relaxation and meditation is included in these pelvic floor muscle down-training classes and they are ideal for anyone with stressful work life, anxiety issues, pelvic pain or just want to switch off for some purposeful quiet time.
Dance classes are conducted by Sue and Maddy. They are specially formulated to cater for those who are healing from surgery or injury. This is a fun and exciting class that brings music from all over the world to this wonderful nurturing space. Dance is so good for you – for the music, for the movement, to keep your nerves sliding and gliding and for your brain – the evidence is strong for helping fight dementia. Sue will assess any problems you have and advise about any restrictions. There are weekly goals such as focusing on bone strength; pelvic floor relaxation and specific range of movements for different joints. Sue will provide handouts. You will love these classes.
From Gail who has attended the dance classes: ‘At the end of the class my face was aching from all the smiling’. Please wear gym gear and joggers to the classes for comfort.
Many changes happen within your body when you become pregnant. Pregnancy hormones circulating from early on can cause more relaxation/softening of ligaments and tissues within your body. So safe strengthening is never more important than when you are pregnant. If you are pregnant you can choose any of the classes and the instructors will modify your exercises accordingly. Exercising through your pregnancy will help you be well-prepared for the physical demands of labour and child-rearing. Please ensure you let your instructor know if you have specific pain issues. And listen to your body – always stop doing any exercise that is uncomfortable and discuss with your instructor.
Once you are 6 weeks post-natal and have the clearance from your Obstetrician/Gynaecologist or your GP, you can attend these classes. The Mother/ Baby classes are specifically including your baby to work with and yes your baby is definitely able to attend. All the other general classes are open to post-natal mums to attend as long as they have answered the sign-in questionnaire.If issues are identified, they can ring their own women’s health physiotherapist or Sue Croft Physiotherapist on (07) 3848 9601 to make an appointment and be assessed by our physiotherapists who will then highlight any precautions that need reporting to the instructors. There are no child minding facilities at the studio so you cannot bring your baby or toddlers to these more general classes. The only classes where it suitable to bring the baby along is the specific mother/baby classes on Tuesday.
Bones and Balance classes: Dance, Pilates, Yoga, Barre
Ageing can bring changes in balance, stability and safety and these classes are ideal to maintain good balance, general muscle strength and promote good bone density. The dance classes are wonderful for helping improve your coordination and balance, maintain bone density and also help with consolidating your memory by connecting songs with certain moves. Don’t be scared if you think you are uncoordinated – it is very relaxed in our studio and we happy if you stand up the back and just sway or step until you get the hang of things, or even just sit and watch and let the music rope you in! Bring along a friend and see your mobility and fitness improve as you progress each week. Sue will provide handouts on bone density and pelvic floor conditions.
Our Friday Pilates class is great for building strength, foot and ankle mobility and balance. Alison has been a Queensland Ballet dancer and has studied Barre in London. It is on a Friday morning at 9am so start your Friday with a fabulous whole body workout and be fresh and invigorated for the weekend.
Your safety is paramount in all classes. There is also a bar available for you to enhance your balance. Get moving and change your quality of life as you age.
#Growing old is inevitable – how you do it is a choice you have.
Pre-op Gynae Repair Surgery Education classes
Good preparation before any gynaecological repair surgery will make for a less anxious pre-op period, more comfortable hospital stay and a safe post-op recovery. All facets of these three time frames will be covered and patients will be given a bladder diary to complete pre-op to gauge how the bladder is behaving post-op. Even if you have attended Sue’s clinic as a patient it is worth attending this class for a refresher on the key points prior to your surgery. These classes will be held at 47 Hampstead Road, Highgate Hill. It is important that you can manage a flight of stairs. Our physiotherapists will be taking these classes.
Pre-op Prostatectomy and Male Pelvic Floor Education classes
This one hour class is designed to prepare the men before they go to have their prostate operation. It is somewhat confronting to realise that continence and erectile function can be affected with this type of surgery and good preparation, (like good preparation for any operation such as an ACL (knee ligament repair, or a total hip operation) can dispel the myths, help with finding the pelvic floor muscles and get the bladder well prepared to prevent bad habits from forming in the early post-op days, when urinary leakage may be more significant. The man undergoing the surgery and their wives (if the patient would like that) are able to attend these classes. These classes may also be recommended as an opportunity to learn pelvic floor activation, good bladder and bowel habits even if not undergoing surgery. Again these classes are held at 47 Hampstead Road, Highgate Hill and as they are held in the Education Room you will need to manage a flight of stairs.
Pilates for Men
These classes are tailored specifically for Men – young, mature, weekend warriors, and those looking for a safe environment in which to make strength and or flexibility gains, improved posture and body awareness in an enjoyable environment. Furthermore, latest scientific research and evidence points to exercise as being an essential component of rehabilitation post prostate cancer treatment to improve overall health, well-being and quality of life and combat the side effects of treatment. Sessions involve Pilates based exercises on the mat with equipment and reformer and are tailored to each individual as classes are kept to a maximum of 3. Expect to feel invigorated and re-energised after your Pilates for Men sessions at Studio 194!
Cancer Rehabilitation Classes
These classes are run upon request. The class aims to provide education, management strategies and guided exercise to optimise the health, well-being and quality of life for cancer survivors. The program has been specifically designed to help women with the physical and ongoing health issues that can occur after going through cancer and it’s treatment. Individual physiotherapy sessions will be available if required to ensure a thorough assessment and a specifically tailored rehabilitation program for the patient’s individual needs.
Group sessions consist of an educational component including practical tips, gentle strengthening and stretching through specifically chosen Pilates exercises, followed by relaxation exercises at the end. These classes have been developed to address the known pelvic symptoms that cancer sufferers endure including:
- Pelvic floor dysfunction
- Urinary and faecal urgency and/or incontinence
- Sexual dysfunction
- Pelvic pain
- Cancer related fatigue
What we want to achieve is:
- Improved overall physical function
- Reduce treatment-related side effects
- Improved physical strength
- Improved posture
- Improved mobility
- Improved pain
- Improved relaxation and breathing patterns
- Improved bladder and bowel health
- Improved overall sense of well-being and quality of life
Group sessions will be of a one hour duration and run one day per week over 10 weeks. After the first 5 weeks, the second half of the program will consist of an increased exercise component appropriate to the physical capability of the participants with the aim to build strength and vitality in the post cancer treatment phase.
Our goal is to: ’Not only survive but thrive after cancer’.
The course will cost $250 for 10 weeks and will include exercise sheets and a copy of Sue’s book on managing pelvic floor dysfunction. Please call us for more information.
Booking a course or one of the classes at Studio194 – Sue Croft PhysioFitness is easy but if you can’t book online or if you are having any difficulty, call us on (07) 3848 9601 and our staff will assist you to book and pay over the phone. If you are a newcomer, you need to register first by clicking the ‘New client sign up’ button in the right hand column. If you are a returning existing client just click the ‘Existing client sign in’ button.