Six-week programmes with our physiotherapist Kiera and our pilates instructor Caroline. Backs, necks, knees and shoulders, learning to lift properly, or simply getting stronger for the years ahead.
You know the pattern. The appointments stop, and six months later you're back where you started. These classes exist to break that cycle.
Kiera's classes are run by a registered physiotherapist, not an instructor with a weekend certificate.
Five in the rehab groups, so your loading is watched every set rather than admired from across the room.
Your chiropractor has your history, and passes Kiera what matters before you start. So your first session begins with work that suits your body, rather than a blank form and a guess.
No wall of strangers, no queue for a rack, nobody watching. Just your group, the kit you need, and the door shut.
Kiera was coaching classes for years before she qualified as a physiotherapist, which is the opposite way round to most people in this job and the reason these sessions feel like training rather than a list of exercises. Her own background is CrossFit and running, so she knows what it is to want to lift heavy and run far, and what it takes to keep doing both without breaking. She's part of the Advanced Chiropractic team, with her clinical caseload in this same building.
Ten years teaching pilates, in national gym chains including Virgin Active and in private studios, and now here. Pilates builds the deep support around the spine and pelvis and the control that holds posture together, which is exactly why it sits so well alongside chiropractic care. Caroline's real skill is meeting people where they are, whether that's a first class in twenty years or a body that needs progressing properly.
Fifty minutes, start to finish. Every class except STEADY runs on both Monday and Thursday.
STEADY and AgeSTRONG run back to back, and some people do both. If that's you, bring something to eat.
The evening slots are there so the classes are reachable after work.
Barbells, dumbbells, and learning to load them properly. Not a resistance band and a wall squat.
Here's the part that matters: this is a private room, not a gym floor. No wall of strangers, no queue for a rack, no feeling that everyone else already knows what they're doing.
Most women never touch a barbell, and it's almost never about capability. It's about not knowing where to start. Bring your mum. Bring your daughter.
Built around the lumbar spine and pelvis. Most knee problems have something going on further up, and most back problems have something going on further down, so we train the whole chain rather than the sore bit.
This is the busiest complaint we see at the clinic, and this is the class that stops it coming back.
Cervical and thoracic spine work is the core of it, because the neck and upper back are where most desk-based pain actually originates, with shoulders and elbows treated as part of the same chain.
If you've had treatment for neck pain, headaches, or a shoulder that's never quite settled, this is the class that makes it hold.
The training every runner knows they should do and almost none actually does. Built to keep you running, and to make the Achilles, calves and knees that usually give way considerably less likely to.
Not a gentle class. Proper loading, properly coached, because muscle and bone respond to training at every age and the alternative is losing both without noticing.
For anyone who has had a fall, nearly had one, or has quietly started planning their day around not having one. Gentle, specific, and the natural way in to AgeSTRONG when you're ready.
Breathing, alignment and control, taught properly rather than assumed. A good landing place if you've just finished a course of treatment and want something regular that won't set you back.
Faster, longer holds, less explanation and more work. If you've completed a beginner block with Caroline or practised elsewhere, this is where you go next.
For women rebuilding after birth, surgery or the changes that come with menopause, and for anyone whose pelvic floor isn't doing what it used to.
Pelvic floor problems are not all the same, and the right work for one is the wrong work for another. So this class caps at five and everyone is screened first. If you need an assessment before you start, Caroline will tell you and point you to the right person.
Some people are better starting alone, or with a friend. That's especially true for pelvic work, where the right approach depends entirely on your own history.
Caroline runs one to one and two to one sessions by arrangement, and if the screening suggests you'd do better here first, she'll tell you.
Caroline's classes
Kiera's morning classes
Kiera's afternoon classes
£75 for the whole block. That's £12.50 a session, and it's the founding rate for September only. From block two in November the price is £108, or £18 a session.
Enrolment closes Wednesday 26 August. Places are confirmed on the 27th and 28th, with payment details on 1 September.
A class needs at least three people to run. If yours doesn't fill this time we'll hold your place for block two and tell you the date straight away. Block two starts the week of 2 November, and everyone who starts in September keeps a founding rate of £95 if they rebook in their last fortnight.
Two minutes on the form below.
We confirm your place and send a payment link.
Six weeks, same time, same faces.
Enrolment closes Wednesday 26 August. Places are confirmed once your details have been reviewed, so please don't rearrange work or travel until we've been in touch.
Almost certainly. The groups are small precisely so the session adapts to the person. If we think you'd be better starting somewhere else, we'll say so before you pay anything.
Often yes, and it's frequently the best next step. Tell us on the form and we'll sort the timing out with whoever is treating you.
For most people yes, and avoiding it tends to make things worse in the long run. That's exactly why these are physiotherapist-led with a cap of five rather than a general class. Tell us the details and Kiera will make the call.
No, and that's the entire point of it. It's a private room, everyone in it is there because they didn't know how, and you'll be taught from the first rep.
Tell us early. Most classes run twice a week, so we can usually slot you into the other day. Where that isn't possible you'll be given something to do at home so you don't lose ground.
Your place is in one group, and the group is part of what makes it work, so we'd rather you stayed with the same people. If something changes and the other day suits you better, tell us and we'll move you if there's room.
If you're asking, start with beginner. Most people move up after a block, and Caroline will tell you when you're ready.
Because you're taking a chance on something that hasn't run yet. £75 is our founding rate for the first block only. After that it's £108, and everyone who starts in September keeps a preferential rate if they carry on.
Not on these. The programme only works as a progression, and one session out of context doesn't show you what it does. If you're unsure, ring us and we'll talk it through.
Something you can move in, trainers, and water.