Pilates is not just about flexibility or core strength. When prescribed and coached correctly, it can be used as a movement-based rehabilitation tool that can help restore control, build strength, and reduce pain by addressing how the body moves as a system on a day-to-day basis.
Pain in parts of the body such as neck, shoulders, back, hips or knees is very rarely caused by a single ‘weak’ or ‘tight’ muscle. In clinical practice, pain is more a result of a combination of poor movement quality, reduced load tolerance, and inefficient coordination between muscles and joints. This is where practicing Pilates can be a great addition to your physiotherapy plan.
If you are new to Reformer Pilates, it is completely normal to have mixed thoughts about your first session, what to expect, what you need, and whether it is right for you. This blog will talk you through everything you need to know before your first Reformer class.
What is an Initial Assessment (IA) and why is it Important?
Your IA is the starting point of your Pilates journey. It’s a 1:1 session designed to understand your body, your goals, and any injuries or limitations you have.
Your IA will break down into the following:
- Discussion about your medical history, lifestyle and goals.
- Introduce you to the reformer machine and go through the safety of using it.
- Guide you through some foundational exercises while assessing posture, movement patterns, and strength.
This session ensures your programme is tailored specifically to you, making it both safe and effective.
After your initial assessment, there will be a clear plan for your progression and whether you will benefit from 1:1 sessions or duet classes.
What is a 1:1 Pilates Session?
A 1:1 session is a private Pilates class where you will be working exclusively with your practitioner.
These sessions are ideal if you:
- Are recovering from an injury or surgery
- Have specific goals (e.g.: strength, rehab, performance)
- Prefer a personalised, focus approach
- Are new and want to build confidence before joining others
As the session is tailored entirely to you, exercises can be adapted in real time, ensuring correct technique and maximum benefit.
What is a Pilates Duet class?
A Pilates duet class involves two people working with one practitioner.
You don’t necessarily need to know the other person beforehand – you will be paired with someone of a similar level. However, some people may enjoy booking with a friend or partner for a more social experience.
Duet sessions are great if you:
- Want a more cost-effective option than 1:1
- Enjoy a bit of shared motivation and socialising
- Still want a high level of individual attention
You will still receive personalised guidance, but with the added energy or working alongside someone else.
Should You Do Anything Before or After a Session?
Before your session:
- You don’t need to do anything intense beforehand
- Arrive a few minutes early to settle in
- Avoid heavy meals before starting
After your session:
- Light movement (like walking) can help your body recover
- Gentle stretching may be recommended, depending on your session
- Stay hydrated
You may also be given specific exercises or stretches to work on at home, in between sessions, especially if you’re working towards rehab or performance goals.
What Do You Need to Bring?
You do not need much for Reformer Pilates, but there are a few essentials:
Comfortable Clothing:
Wear fitted but flexible clothing that allows you to move freely. Avoid anything too loose, as practitioners need to see your alignment.
Pilates Socks:
Grip socks are required – and for a good reason:
- They provide better traction on the equipment
- Help prevent slipping
- Maintain hygiene standards in the class
Water:
Staying hydrated is key, even though Pilates feels like low impact, you will be working hard!
If you are interested in trying Reformer Pilates, please Book a Pilates appointment online.
