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Exercise Groups and Classes

Every day, we run a range of group sessions for our patients at our three clinics. All are designed to help you get moving, improve your strength and fitness and have some fun.

Our staff are only too happy to provide you with more information about these group classes, but here’s a preview.

 

View our Group Exercise Timetables:

Ridgehaven

Golden Grove/Fairview Park

My Local Pilates Plus

Hydrotherapy

Physiotherapy

The Core & Conditioning class is a small, supervised group class focusing on core strength, hip stability, muscle control, postural imbalances, flexibility and balance. The program will begin with a Physiotherapy initial assessment to gain baseline information on general health, core muscle endurance, balance and lower limb strength. The class will use a range of equipment including your own body as resistance and be conducted in a small gym setting.

This class will be beneficial for individuals with low back pain, headaches and neck pain, postural issues, injury prevention and rehabilitation.

Classes are run by a trained Physiotherapist and is Pilates in style.

An initial assessment is undertaken prior to the Class to develop an individual exercise plan for each group member. 

 

TIMES

Tuesday 7:00pm - 8:00pm at Ridgehaven.

Friday 9:30am – 10:30am at Ridgehaven.

 

All Classes are 60 Minutes.

*** If you are interested in an alternate time, please speak to our friendly reception staff to see if we can accommodate you, as we continue to create new Group Times.

 

PRICE

$25

Health rebates may apply.

10 pack pass is available for $220 ($22/Class)

Evidence suggests exercise physiotherapy intervention has the best long-term effects for the majority of injuries, pain and post-surgery. This is why we run supervised “Gym Rehab Group” sessions within Benefitness and Health Centre at Fairview Park.

Our Physio will also work with other health professionals, specialists and surgeons to ensure the rehab plan is the perfect fit for you.

The classes are suitable for:

  • Back Pain
  • Knee injuries
  • Ankle injuries
  • Shoulder injuries
  • Pre and post-surgery
  • Bursitis
  • Injury prevention
  • Motor vehicle Accidents and Return to Work Rehab
  • Departments of Veteran’s Affairs

Prior to commencing the group an initial assessment is required to discuss your medical / injury history and your goals to develop an individualised program to complete during the class time. The Physiotherapist supervises the group assisting you with technique, monitoring your progress and building your confidence.

Prior to commencing the group an initial assessment is required to discuss any injuries and your goals to develop an individualised program. 

 

Groups are run by a trained Physiotherapist.

An initial assessment is undertaken prior to the Group to develop an individual exercise plan for each group member. 

 

TIMES

Thursday 8:00am – 9:00am at Benefitness and Health Centre, Fairview Park.

All Groups are 60 Minutes.

*** If you are interested in an alternate time, please speak to our friendly reception staff to see if we can accommodate you, as we continue to create new Group Times.

 

PRICE

$30

$28 Concession

Health rebates may apply.

Our Physio Exercise Group is a small group class designed to improve strength and general fitness using basic gym equipment. During the class, individuals are guided by a Physiotherapist to complete a personalised program specific to their needs and goals. Individuals are continually assessed and progression is made to meet functional goals.

This group is suitable for individuals who wish to improve:

  • Walking and balance
  • Lower limb, upper limb and core strength
  • Pain
  • Joint mobility
  • Strength and stretching
  • Quality of life
  • Post-surgical function 

Groups are run by a trained Physiotherapist.

An initial assessment is undertaken prior to joining the Group to develop an individual exercise plan for each group member. 

 

TIMES

Wednesday 11:00am – 12:00pm at Ridgehaven.

All Groups are 60 Minutes.

*** If you are interested in an alternate time, please speak to our friendly reception staff to see if we can accommodate you, as we continue to create new Group Times.

 

PRICE

$30

$28 Concession

Health rebates may apply.

Best first treatment for hip and knee arthritis

GLA:D®, or Good Life with Arthritis: Denmark, is an education and exercise program developed by researchers in Denmark for people with hip or knee osteoarthritis symptoms.

What does GLA:DTM involve?

This education and exercise program reflects the latest evidence in osteoarthritis (OA) research. It also includes feedback from people with OA and trainers on what works in the real world to help patients manage OA symptoms.

GLA:DTM Australia training consists of:

  • A first appointment explaining the program and collecting data on your current functional ability
  • Two education sessions which teach you about OA, how the GLA:D™ Australia exercises improve joint stability, and how to retain this improved joint stability outside of the program
  • Group neuromuscular training sessions twice a week for six weeks to improve muscle control of the joint which leads to reduction in symptoms and improved quality of life

Can I Participate in GLA:DTM Australia?

GLA:D™ Australia is a program for all individuals who experience any hip and/or knee osteoarthritis symptoms, regardless of severity.

You may participate in the GLA:D™ Australia program if you have a hip or knee joint problem that resulted in visiting a health care provider.

You may not be able to participate in the GLA:D™ Australia program if:

  • You have other reasons for your hip and/or knee pain, including; tumor, inflammatory joint disease, result of hip fracture, soft tissue or connective tissue problems
  • You have other symptoms that are more pronounced than the osteoarthritis problems (for example chronic generalized pain or fibromyalgia)
  • You are unable to understand and communicate in English

Outcomes from GLA:DTM

Research from the GLA:D® program in Denmark found symptom progression reduces by 32%.

Other outcomes include less pain, reduced use of joint related pain killers, and less people on sick leave. GLA:D® participants also reported high levels of satisfaction with the program and increased levels of physical activity 12 months after starting the program.

A referral from a GP is not required to participate in the program.

Please contact us for further information or visit the GLA:D website gladaustralia.com.au

GLAD PROGRAM FLYER

 

An initial assessment is undertaken prior to the Group to develop an individual plan for each group member. 

 

TIMES

Tuesday 10:30am at Ridgehaven.

Wednesday 6:30pm at Ridgehaven.

Thursday 11:00am at Ridgehaven.

Saturday 8:30am at Ridgehaven.

 

*** If you are interested in an alternate time, please speak to our friendly reception staff to see if we can accommodate you, as we continue to create new Group Times.

 

PRICE

$35

Health rebates may apply.

Hydrotherapy or Aquatic Physiotherapy involves undertaking exercise therapy in a heated pool, utilising the basic principles of water to assist joint movements and muscle activity that may otherwise be difficult on land.

Appropriate individual programs are developed to address the specific needs of each patient.

Conditions that will benefit from Hydrotherapy include:

  • Osteoarthritis
  • Following knee, hip, shoulder or spine surgery
  • Sports injuries (especially where land-based exercise is not appropriate)
  • Workplace/Motor Vehicle injuries
  • Balance issues
  • Acute back pain
  • Fractures

Hydrotherapy is also suitable for women during stages of pregnancy, post-natal or pelvic floor recovery. Water based exercise can assist with taking load off the joints such as hips and back. Pool exercises are also non-weight bearing, meaning it is a 'pelvic floor safe' way to exercise.

  • Pelvic Organ Prolapse
  • Pregnancy
  • Post Natal Rehab

The groups are run in small class sizes with participants all focusing on their own individualised program under the direction of the Physiotherapist.  This ensures that the exercises are done properly and safely.

Hydrotherapy is suitable for people who cannot swim.

An initial assessment in our Clinic is required prior to attending the pool.

 

TIMES

Tuesday 12:15pm-1:00pm

Friday 11:30am - 12:15pm

 

All Classes are 45 Minutes at Golden Grove State Swim, 151 The Golden Way, Golden Grove.

 

PRICE

$30

$28 Concession

Stateswim entry fees may apply.

Health rebates may apply.

 

Is your child struggling to complete their rehab exercises at home?

Attending the Youth Rehabilitation Class” can help!

By participating in this group, your child will feel supported and guided throughout their rehab so that they can achieve their goals.

During each session, children will complete their prescribed exercise program provided by the treating physiotherapist, or alternatively, a program will be created based on an initial assessment.

Each session will be 30mins long and supervised by a Physiotherapist who will progress the exercises as needed over the course of their rehab.

 

An initial assessment is undertaken by new patients prior to joining the Group 

 

TIMES

Thursday 3:45pm-4:15pm at Ridgehaven.

 

COST

$20

Health fund rebates may apply

The Youth General Exercise Groupis a gym-based program designed specifically for adolescents who are looking to build strength and stability and improve flexibility. Even minor changes in these areas can assist with improving athletic performance and assist in reducing the risk of injuries.

This 45min circuit-based class will include exercises to target overall body strength and conditioning

A Physiotherapist will be present to supervise each class and will progress each individual appropriately on a weekly basis as they see fit.

An initial assessment is undertaken prior to joining the Group.

 

TIMES

Thursday 4:15pm-5:00pm at Ridgehaven.


COST

$15 

Exercise Physiology

An individualised class for those who are interested in improving strength, mobility and balance in a supervised environment.

The Group is suitable for all conditions, with individual programs developed to support your specific focus, condition and goals. These may include issues with balance / falls prevention, Type 2 Diabetes management, osteoporosis pain, arthritis or weight management.

Of specific note, people diagnosed with Type 2 Diabetes may be eligible for a Medicare funded group exercise program. This involves an initial assessment, followed by eight group sessions each calendar year.

Our Exercise Physiologist will also go through some education surrounding diabetes and lifestyle management.

What you can expect from our program:

  • Non-judgemental and supportive environment
  • Weight loss and increased muscle tone
  • Better blood glucose control
  • Enhanced understanding of the benefits of exercise

 

An initial assessment is undertaken prior to the Group to develop an individual exercise plan for each group member. 

 

TIMES

Monday 5:30pm-6:15pm at Ridgehaven.

Wednesday 10:00am-10:45am at Ridgehaven.

Wednesday 1:30pm – 2:15pm at Ridgehaven.

Thursday 8:00-8:45am at Ridgehaven.

Saturday 9:30am – 10:15am at Ridgehaven.

 

All Classes are 45 Minutes.

*** If you are interested in an alternate time, please speak to our friendly reception staff to see if we can accommodate you, as we continue to create new Group Times.

 

PRICE

$25

$22 Concession

Health rebates may apply.

For Type 2 Diabetes patients,  a $5 Medicare Gap is all that is applicable.

An individualised class for women who are interested in improving strength, mobility and balance in a supervised environment.

The Group is suitable for all conditions, with individual programs developed to support your specific focus, condition and goals. These may include issues with balance / falls prevention, Type 2 Diabetes management, osteoporosis pain, arthritis or weight management.

Of specific note, people diagnosed with Type 2 Diabetes may be eligible for a Medicare funded group exercise program. This involves an initial assessment, followed by eight group sessions each calendar year.

Our Exercise Physiologist will also go through some education surrounding diabetes and lifestyle management.

What you can expect from our program:

  • Non-judgemental and supportive environment
  • Weight loss and increased muscle tone
  • Better blood glucose control
  • Enhanced understanding of the benefits of exercise

 

An initial assessment is undertaken prior to the Group to develop an individual exercise plan for each group member. 

 

TIMES

If you are interested in this class, please speak to our friendly reception staff to see if we can accommodate you.

 

PRICE

$25

Health rebates may apply.

An individualised class for men who are interested in improving strength, mobility and balance in a supervised and social environment. 

  • Weight loss and increased muscle tone
  • Better blood glucose control
  • Enhanced understanding of the benefits of exercise
  • Non-judgemental and supportive environment

Group sizes are kept to a minimum to ensure you get the most out of this program.

 

An initial assessment is undertaken prior to the Group to develop an individual exercise plan for each group member. 

 

TIMES

All Classes are 45 Minutes.

*** If you are interested in a time, please speak to our friendly reception staff to see if we can accommodate you, as we continue to create new Group Times.

 

PRICE

$25

$22 Concession

Health rebates may apply.

Note for Type 2 Diabetes patients, a $5 Medicare Gap is all that is payable.

An individualised gym-based class for women who are pre/post natal, focusing on strength, core stability, pelvic floor health and mobility in a supervised and social environment.  Babies welcome.

 Exercise for prevention and management of:

  • Back Pain
  • Pelvic Pain
  • Gestational Hypertension
  • Gestational Diabetes
  • Pelvic Floor Dysfunction & Prolapse
  • Abdominal Separation

Focusing on:

  • Strength and conditioning specific to your stage of pregnancy or post natal recovery, program can change each session as pregnancy/post natal rehab progresses
  • Use of cardio equipment such as treadmill and bike to increase fitness
  • Use of pin loaded machines and dumbbells for strength
  • Use of fitballs and matwork for core strength and flexibility
  • Group stretching, pelvic floor fitness / breathwork and relaxation at end of the session
  • Supportive and social environment, opportunity to have coffee afterwards at nearby Rhino cafe
  • Babies welcome

 

An initial assessment is undertaken prior to the Group to develop an individual exercise plan for each group member. 

 

TIMES

Monday 10:15am-11:15am at Ridgehaven.

 

All Classes are 60 Minutes.

 

PRICE

$30

Health rebates may apply.

An individualised class for those aged 60+ focused on improving strength, mobility, balance and flexibility in a supervised and social environment.

Falls Prevention/Balance

As we age, we often suffer from a decrease in balance, muscle strength and overall flexibility, which alters the way we move and may increase our risk of sustaining an injury from falling. The risk increases further with changes to reaction time, concentration and other health concerns such as stroke, incontinence and osteoporosis. The good news is Exercise Can Help!

With attending this group we aim to achieve:

  • Increased balance, muscle strength & joint mobility
  • Increased bone health
  • Increased energy levels
  • Increased confidence
  • Increased knowledge around safety of exercise and preventing falls
  • Improvements in memory and cognition
  • Social engagement
  • Dual task and reaction time exercises
  • Increased/maintaining independence

 

An initial assessment is undertaken prior to the Group to develop an individual exercise plan for each group member. 

 

TIMES

Monday 10:30am – 11:15am at Golden Grove.

Monday 11:30am – 12:15pm at Ridgehaven.

Tuesday 11:30am – 12:15pm at Ridgehaven.

Wednesday 11:00am – 11:45am at Golden Grove.

Thursday 10:30am – 11:15am at Golden Grove.

Thursday 11:15am – 12:00pm at Golden Grove.

Thursday 1:00pm-1:45pm at Ridgehaven.

Friday 1:30pm-2:15pm at Ridgehaven.

 

All Classes are 45 Minutes.

*** If you are interested in an alternate time, please speak to our friendly reception staff to see if we can accommodate you, as we continue to create new Group Times.

 

PRICE

$25

$22 Concession

Note for Type 2 Diabetes patients, a $5 Medicare Gap is all that is payable.

Health rebates may apply.

My Local Pilates Plus

Physio Reformer Group is an individualised low impact class using the Pilates reformers to focus on strength, core stability, flexibility and mobility in a supervised and social environment.

Why choose a Physio Reformer Group?

  • Pregnancy & Post Natal
  • Back Pain
  • Injury Prevention (Programs can be tailored to work on specific body parts such as knee strengthening, ankle stability etc)
  • Injury Rehab (in addition to Physio treatment)
  • Returning to exercise after surgery (Work on increasing your range of movement and focus on control & quality of movement as well as strength)
  • People needing to work on low impact exercise (Including those with pelvic floor dysfunction, prolapse, hernias or pelvic pain)
  • People with non-weight bearing status. We have had wheelchair based clients use the reformer, but often it is best done in an individual session)

 

How does Physiotherapist supervised classes differ from other reformer classes?

  • Individualised to suit your injuries or health concerns.
  • Supervised by a Physiotherapist (Health Fund Rebates Apply)
  • Work on your specific goals, with the exercises you love
  • Learn the technique of each exercise at your own pace
  • Interact during the session, if you need to.
  • Incorporate the reformer, as well as general resistance training exercises (such as body weight or dumbbell exercises) and relaxation/mindfulness.

 

For hygiene and safety, please wear grippy socks during your sessions. These can be purchased at reception. 


An initial assessment is undertaken prior to the Group to develop an individual exercise plan for each group member. 

You can book your initial assessment online here.

 

TIMES

Monday 5:15pm – 6:00pm at Ridgehaven.

Monday 6:00pm – 6:45pm at Ridgehaven.

Monday 6:45pm – 7:30pm at Ridgehaven.

Thursday 7:15am-8:00am at Ridgehaven.

Thursday 8:00am-8:45am at Ridgehaven.

Friday 3:30pm-4:15pm at Ridgehaven.

Friday 4:15pm-5:00pm at Ridgehaven.

Saturday 7:45am – 8:30am at Ridgehaven.

Saturday 9:30am – 10:15am at Ridgehaven.

Saturday 10:15am – 11:00am at Ridgehaven.

Saturday 11:00am - 11:45am at Ridgehaven.

 

All Classes are 45 Minutes.

*** If you are interested in an alternate time, please speak to our friendly reception staff to see if we can accommodate you, as we continue to create new Group Times.

 

PRICE

$30

Health rebates may apply.

5 pack pass is available for $135 ($27/Class)

10 pack pass is available for $250 ($25/Class)

An individualised low impact class for women who are pre or post-natal, using the Pilates reformers to focus on strength, core stability, pelvic floor health and mobility in a supervised and social environment.

 

For hygiene and safety, please wear grippy socks during your sessions. These can be purchased at reception. 


An initial assessment is undertaken prior to the Group to develop an individual exercise plan for each group member. 

To book your initial assessment online click here.

 

TIMES

Tuesday 10:00am-11:00am at Ridgehaven.

Wednesday 9:00am – 10:00am at Ridgehaven.

Thursday 5:00pm - 6:00pm at Ridgehaven.

Saturday 8:30am – 9:30am at Ridgehaven.

 

All Classes are 60 Minutes.

.

*** If you are interested in an alternate time, please speak to our friendly reception staff to see if we can accommodate you, as we continue to create new Group Times.

 

PRICE

$30

Health rebates may apply.

5 pack pass is available for $135 ($27/Class)

10 pack pass is available for $250 ($25/Class)

An individualised low impact class using the Pilates reformers to focus on strength, core stability, flexibility and mobility in a supervised and social environment.

 

Why choose Reformer based EP (Exercise Physiology) Pilates?

  • Pregnancy & Post Natal
  • Back Pain
  • Injury Rehab (Including exercises to work eccentrically, which is the best for tendon loading!)
  • Returning to exercise after surgery (Work on increasing your range of movement and focus on control & quality of movement)
  • People needing to work on low impact exercise (Including those with pelvic floor dysfunction, prolapse, hernias or pelvic pain)
  • People with non-weight bearing status. We have had wheelchair based clients use the reformer, but often its best done in an individual session)

 How does EP supervised classes differ from other reformer classes?

  • Individualised to suit your injuries or health concerns.
  • Supervised by an Exercise Physiologist (Health Fund Rebates Apply)
  • Work on your specific goals, with the exercises you love
  • Learn the technique of each exercise at your own pace
  • Interact during the session, ask questions if you need to.
  • Incorporate the reformer, as well as general resistance training exercises (such as body weight or dumbbell exercises) and relaxation/mindfulness.

 

For hygiene and safety, please wear grippy socks during your sessions. These can be purchased at reception. 

 

An initial assessment is undertaken prior to the Group to develop an individual exercise plan for each group member. 

To book your initial assessment online click here.

 

TIMES

Monday 8:00am – 8:45am at Ridgehaven.

Monday 8:45am – 9:30am at Ridgehaven.

Monday 9:30am – 10:15am at Ridgehaven.

Tuesday 1:30pm – 2:15pm at Ridgehaven.

Tuesday 5:30pm – 6:15pm at Ridgehaven.

Wednesday 5:00pm – 5:45pm at Ridgehaven.

Wednesday 5:45pm – 6:30pm at Ridgehaven.

 

All Classes are 45 Minutes.

*** If you are interested in an alternate time, please speak to our friendly reception staff to see if we can accommodate you, as we continue to create new Group Times.

 

PRICE

$30

Health rebates may apply.

5 pack pass is available for $135 ($27/Class)

10 pack pass is available for $250 ($25/Class)

An individualised low impact class for women using the Pilates reformers to focus on strength, core stability, pelvic floor health and mobility in a supervised and social environment.

 

For hygiene and safety, please wear grippy socks during your sessions. These can be purchased at reception. 

 

An initial assessment is undertaken prior to the Group to develop an individual exercise plan for each group member. 

To book your initial assessment online click here.

 

TIMES

Tuesday 6:15pm – 7:00pm at Ridgehaven.

Thursday 4:00pm – 4:45pm at Ridgehaven.

All Classes are 45 Minutes.

*** If you are interested in an alternate time, please speak to our friendly reception staff to see if we can accommodate you, as we continue to create new Group Times.

 

PRICE

$30

Health rebates may apply.

5 pack pass is available for $135 ($27/Class)

10 pack pass is available for $250 ($25/Class)

Dance/Yoga

Conditioning for dance, or any dance-related sport such as Calisthenics, Gymnastics, Cheer or Tumbling.

 This class uses Pilates principles & exercises to strengthen core and improve dance technique, along with cardio & strengthening exercises to build global strength & fitness required in dance training.

Fitness and strength will be challenged using gym equipment, theraband’s and booty bands, weights, Pilates reformers and mat work. A high-energy class to lift the heart rate, sweat a little and have fun!

This class is highly suitable as cross-training for all dancers or dance-related sports performers including intermediate, advanced and masters level training or age groups. This class would also be great for any women’s health concerns such as menstrual conditions, lower back pain or pelvic pain and much more.

Benefits of the Class:

  • Improve core strength
  • Improve dance-related technique
  • Global strength & fitness challenge
  • Learn Pilates principles in action
  • Improve mobility
  • NON-STOP, high-energy class to cross-train dance technique and enjoy a GOOD workout

Classes will focus on whole body mobility through dynamic flows that are connected to deep breath work. There are no long static stretches in this class but if you find a sweet spot where you wish to spend more time, feel free to pause and take your own time to do what is right for you. Let us renew mobility and nurture the longevity of our bodies!

Classes are run by Meg Mead (Diploma of Dance Performance and Advanced Diploma of Performing Arts)

 

TIMES

Monday 4:00pm-4:45pm at Ridgehaven

 

Book your class here or by calling the clinic.

 

PRICE

$15

Classes are yoga in style and focus on whole body mobility through dynamic flows that are connected to deep breath work.

The class is both gentle & dynamic to boost, renew and invigorate energy flow in the body, finishing in savasana— a five-minute rest & relaxation.

There are no long static stretches in this class but if you find a sweet spot where you wish to spend more time, feel free to pause and take your own time to do what is right for you. Let us renew mobility and nurture the longevity of our bodies!

 

Benefits of stretching

  • GREATER POTENTIAL FOR STRENGTH
    A flexible muscle has greater potential for strength. The longer the muscle, the greater contraction potential. If it’s tone you’re looking for, then stretching is a MUST. It is the balance of strength and flexibility that gives the greatest muscle tone.
  • ANTI-AGING
    Stretching is a vital key to aging well and gracefully. An anti-aging tonic that keeps us moving optimally for longer, and therefore living better for longer. It is the key to lasting strength, agility, mobility, bone health, and balance.
  • IMPROVES SLEEP
    Stretching improves your quality of sleep by relaxing both body and mind tension, bringing the focus to breath and its connection to the body. It is a Yin-Yang principle: optimise your rest and relaxation time to optimise your daily functioning and productivity.

Classes are run by Meg Mead (Mentorship in Clinical Pilates Instruction and Barre Instruction)

 

TIMES

Monday 4:45pm-5:30pm at Ridgehaven

Friday 10:30am-11:15am at Ridgehaven

 

Book your class here or by calling the clinic.

 

PRICE

$25

Or $200 for a 10 pack