OUR SERVICES

PHYSIOTHERAPY, PILATES, STRENGTH & CONDITIONING AND WOMEN’S HEALTH. EACH COMPLEMENTING THE OTHER TO MAXIMISE MUSCULOSKELETAL HEALTH

PHYSIOTHERAPY

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PILATES

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PHYSIOTHERAPY

Our physiotherapists have a unique understanding of the foundations within the body that are key in optimal function and performance. As experts in movement and strength our physiotherapists are highly specific in their assessment of injury, and dysfunction. The most effective method of treatment and rehabilitation will be selected to maximise recovery, ensure injury prevention and a return to long term fitness.

INITIAL CONSULTATION

For new Four Sides clients or new injuries.  The consultation will start with a discussion about injuries, any investigations and treatment so far. This will guide our assessment and help us build your diagnosis. In this first session we will begin your treatment and formulate a plan going forwards.

TREATMENT

Choose from 60 minute or 30 minute follow up sessions with your specialist physiotherapist to continue your treatment and rehabilitation. The sessions will include a blend of hands-on treatment and active rehabilitation so be prepared to move and strengthen. We will guide you through the recovery of your injury and restore musculoskeletal health.

PRICE LIST

Physiotherapy Initial Consultation

60 minutes - £120

Physiotherapy follow Up

60 minutes - £100

30 minutes - £55

We are recognised by all major insurance providers. Please book online- you will then be sent an invoice after the session to claim back from your insurer. For Axa clients please email [email protected] to book.  

PILATES

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PILATES

Four Sides London Pilates approach is fresh, fun and challenging. We specialise in rehabilitative Pilates delivered to the highest standard by our physiotherapists. Pilates is a blend of flexibility and strength training which improves posture and body awareness. Our Pilates classes are for everybody and suit all ages for fitness, recovery and everyday life.

PILATES INTRO

We start with a discussion of your lifestyle and goals building the basis of our assessment - screening for postural imbalances and movement dysfunctions. Our physiotherapists build a program tailored to you around your goals. Without this, one would be training blindly and limiting your experience. We will recommend the best class for you and you will receive a free mat Pilates or S&C class an an introduction to our all services. 

MAT

Four Sides London’s take on Joseph Pilates original design. We deliver dynamic, energetic, inventive and enjoyable 6:1 mat based Pilates classes. Every exercise is chosen to strengthen and challenge the body. Focus on posture and control, and experience a different class every time.

PILATES CIRCUIT

A 4:1 Pilates circuit class. Enjoy the benefits of Pilates Reformer, mat, TRX and small equipment; arc, balls, foam roller and Pilates circle. Strengthen, improve flexibility, control movement, progress endurance and rehabilitate. Achieve your goals in this small unique, dynamic physio led class.

1:1

All about you. Trust our expert physiotherapists to deliver your personalised Pilates session, tailored to your body, your goals and your lifestyle. Combining mat and reformer exercises to deliver your perfect session in our private, styled studio; fitted out with high end Allegro 2 reformers.

 

REFORMER

Unique Pilates sessions in a modern, spacious studio on our super cool and high-end Allegro 2 reformers. Whole body balanced exercise that builds strong bodies and controlled movements. Choose from personalised 1:1 sessions, exercise with a friend in our 2:1 sessions or experience our dynamic, fun 4:1 classes set to music and tailored to your experience.

ANTE & POST NATAL

Four Sides London's women’s health team are specialists in pregnancy and post natal exercise. Our progressive ante-post natal classes strengthen the body from the inside out, focussing on the pelvis, tummy, back and pelvic floor. Pilates exercises targeted at these areas are key in the prevention of back and pelvic girdle pain as well as preventing pelvic floor dysfunction during your pregnancy and after birth. Choose from specialised Mat, Reformer or Pilates Circuit classes. 

HIIT PILATES

A combination of high energy HIIT training with mat Pilates allowing you to get the benefits of both in one class. Our Physiotherapist's will guide you through 30 minutes of short, intense anaerobic HIIT exercises followed by 30 minutes of mat Pilates. This 4:1 class encompasses the benefits of increasing your metabolic rate to ensure you keep burning calories for hours after the class plus improving posture, core strength and strength in key muscle groups to prevent injuries. The perfect start to a day!

PILATES INTRO FOR KIDS AND TEENS 30

Our Physiotherapist's will discuss any past medical history, find out particular goals which will build the basis of our assessment - screening for postural imbalances and movement dysfunctions. Our physiotherapists can build a program tailored to your child and their goals. Pilates is a great form of exercise for children and teens and their growing body working on strength, stability, co-ordination and posture.

TEEN PILATES 45

Our expert physiotherapists deliver fun, specific and personalised Pilates session for your child. Pilates is a great form of exercise for the growing body, to target strength, posture and balance. We work on body weight, and resistance exercise, challenging both muscular endurance and strength. The exercises will be tailored to each individual goals in these small group sessions, up to 6. . 

PRICE LIST

Four Sides Pilates Intro

60minutes + free group class - £65

Pilates Intro for Kids & Teens

30minutes + free class - £45

Pilates 1:1

60 minutes - £75 Drop In : £700 10 session pass

Pilates 2:1

60 minutes - £90 Drop In : £850 10 session pass

Reformer/Pilates Circuit 

60 minutes - £35 Drop In : £165 5 session pass : £315 10 session pass

Teen Pilates 45

45 minutes - £20 Drop In : £95 5 session pass

Mat 

60 minutes - £20 Drop In : £95 5 session pass : £180 10 session pass 

HIIT Pilates

60 minutes- £25 Drop In : £120  5 session pass : £225 10 session pass

All Class Pass

Come to any Pilates or S&C class - £315 10 session pass

PILATES

Four Sides London Pilates approach is fresh, fun and challenging. We specialise in rehabilitative Pilates delivered to the highest standard by our physiotherapists. Pilates is a blend of flexibility and strength training which improves posture and body awareness. Our Pilates classes are for everybody and suit all ages for fitness, recovery and everyday life.

PILATES INTRO

We start with a discussion of your lifestyle and goals building the basis of our assessment - screening for postural imbalances and movement dysfunctions. Our physiotherapists build a program tailored to you around your goals. Without this, one would be training blindly and limiting your experience. We will recommend the best class for you, with the first class on us.

REFORMER

Unique Pilates sessions in a modern, spacious studio on our super cool and high-end Allegro 2 reformers. Whole body balanced exercise that builds strong bodies and controlled movements. Choose from personalised 1:1 sessions, exercise with a friend in our 2:1 sessions or experience our dynamic, fun 4:1 classes set to music and tailored to your experience.

1:1

All about you. Trust our expert physiotherapists to deliver your personalised Pilates session, tailored to your body, your goals and your lifestyle. Combining mat and reformer exercises to deliver your perfect session in our private, styled studio; fitted out with high end Allegro 2 reformers.

 

MAT

Four Sides London’s take on Joseph Pilates original design. We deliver dynamic, energetic, inventive and enjoyable 6:1 mat based Pilates classes. Every exercise is chosen to strengthen and challenge the body. Focus on posture and control, and experience a different class every time.

ANTE & POST NATAL

Four Sides London's women’s health team are specialists in pregnancy and post natal exercise. Our progressive ante-post natal classes strengthen the body from the inside out, focussing on the pelvis, tummy, back and pelvic floor. Pilates exercises targeted at these areas are key in the prevention of back and pelvic girdle pain as well as preventing pelvic floor dysfunction during your pregnancy and after birth. Choose from specialised Mat, Reformer or Pilates Circuit classes. 

HIIT PILATES

A combination of high energy HIIT training with mat Pilates allowing you to get the benefits of both in one class. Our Physiotherapist's will guide you through 30 minutes of short, intense anaerobic HIIT exercises followed by 30 minutes of mat Pilates. This 4:1 class encompasses the benefits of increasing your metabolic rate to ensure you keep burning calories for hours after the class plus improving posture, core strength and strength in key muscle groups to prevent injuries. The perfect start to a day!

PILATES CIRCUIT

A 4:1 Pilates circuit class. Enjoy the benefits of Pilates Reformer, mat, TRX and small equipment; arc, balls, foam roller and Pilates circle. Strengthen, improve flexibility, control movement, progress endurance and rehabilitate. Achieve your goals in this small unique, dynamic physio led class.

PRICE LIST

Four Sides Pilates Intro

60minutes + free group class - £65

Pilates 1:1

60 minutes - £75 Drop In : £700 10 session pass

Pilates 2:1

60 minutes - £90 Drop In : £850 10 session pass

Reformer/Pilates Circuit 

60 minutes - £35 Drop In : £165 5 session pass : £315 10 session pass

Mat 

60 minutes - £20 Drop In : £95 5 session pass : £180 10 session pass

STRENGTH & CONDITIONING

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WOMEN'S HEALTH

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STRENGTH & CONDITIONING

Strength and Conditioning (S&C) is often skipped, superseded by the sports we love. Unfortunately this leads to an increase in injury risk and reduced performance.

Our S&C sessions are designed to be accessible for everyone. Our physiotherapists will select the exercise, equipment and intensity suited to your body. We will coach you and push you on. You’ll enjoy the benefits of free weights, TRX and body weight exercises. Our S&C programmes improve muscular strength and endurance, the foundations of injury prevention and performance.

S&C INTRO

The S&C Intro gives our specialist physiotherapist the opportunity to get to know you and your body - how you move, your strengths and weaker areas. From this, more efficient training can start. We will align the training to your goals and get you going on this positive journey. Your first class will be free, and is where the action really starts.


S&C FOR MUMS CLASS INTRO

Designed for those joining our Strength and Conditioning for Mums classes. We start with a discussion of your goals, pregnancies and deliveries for a customised assessment. This may include an abdominal check for tummy muscle separation, pelvic floor cueing, postural screening and movement analysis. We can then tailor the sessions and build programs specific to you. Without this one would be training you blindly and limiting your experience. Your first class is on us!

 

S&C 1:1

It’s all about you, your ambitions and your body. Trust our expert physiotherapists to deliver your personalised S&C session. We will incorporate the equipment that is best suited to you and will enhance your musculoskeletal health. Your session will be in our private 1:1 studio.

S&C 60

These 60 minute 4:1 Physio led group classes are open to everyone wanting to improve strength and endurance; the foundations of injury prevention and performance. Our physiotherapists will select the exercises, equipment and intensity suited to your body. You'll enjoy the benefits of free weights, TRX and body weight exercises in this motivating class. 

S&C Intense 30

Maximise your S&C time.  This is a 30 minute 4:1 intense strength class designed to get the most out of your time.  This high intensity class requires some base conditioning... be prepared to work efficiently!

S&C FOR MUMS 60

A Physiotherapy led 5:1 strength and conditioning class for mums, new mums and mums to be. Safe and effective strengthening for your whole body, with guided TRX, free weights, mat and reformer based exercises. Four Sides physiotherapist's are specialists in ante and post natal rehabilitation. Those with pelvic floor dysfunction, tummy muscle separation or pelvic pain can train and rehabilitate with us in this specialist class. Evening sessions include 10 minutes of optional relaxation and acupressure.  
We ask you to complete a Women's Health initial assessment or a S&C for mums class intro prior to starting the class to determine your goals for this session.

PRICE LIST

Four Sides S&C Class Intro

60 minutes + free group class - £65

S&C For Mums Class Intro

60 minutes + free group class - £65

S&C 1:1

60 minutes - £75 Drop In : £700 10 session pass

S&C 2:1

60 minutes - £90 Drop In : £850 10 session pass

S&C 60, S&C Intense 30 and S&C for Mums 60

60 minutes - £25 Drop In : £120 5 session pass : £225 10 session pass

All Class Pass

Come to any Pilates or S&C class - £315 10 session pass

WOMEN'S HEALTH

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WOMEN'S HEALTH

Our Women's Health team are specialists in the assessment and treatment of all things pelvic, pregnancy and pelvic floor related. Women's Health physiotherapy is widely recognised in the prevention of pelvic and bladder dysfunction, pregnancy related pelvic girdle pain and enhancing post birth recovery. We aim to restore peak health, fitness and wellbeing.

INITIAL CONSULTATION

For assessment and treatment of all things pelvic and pelvic floor. For women of any age or stage of pregnancy, post partum or not, who need a holistic approach to their womens health. We start with a discussion of your symptoms, investigations, and treatment or coping strategies so far. Your current exercise routines and goals will guide our specialist assessment and helps us build your diagnosis. We will assess your pelvis and abdominal movement and strength. It is likely that you’ll be offered an internal pelvic floor examination to assess these muscles; their position, strength and function. We then formulate a treatment plan specific to you and aligned with your goals.

TREATMENT

Choose from 60 or 30 minute treatments which will include a combination of hands-on work, including acupuncture plus specific muscle recruitment and strengthening rehabilitation. We will formulate a treatment plan going forward that will get you where you want to be – whether it’s returning to work, a weekly park run or competing in a Triathlon.

POST NATAL MOT

A whole body assessment post-pregnancy. Designed for women in those first weeks after the birth of their baby. Whether you have pelvic floor symptoms, pain or dysfunction beyond the first week post-partum or just want to ensure you avoid injury - A Post-Natal MOT  is essential to optimise your recovery.
We will assess and treat childbirth related injuries, tummy muscle separation, C-section and perineal scars, pelvic floor dysfunction, prolapse and pelvic pain.
Your post-natal MOT is a hollistic approach to your skeleton and the muscles it houses, both inside and out. If your're planning your post-natal return to fitness, we provide the whole body assessment needed to ensure this is sensitive to your recovery and meets your goals.

PRICE LIST

Women's Health Initial / Post Natal MOT

60 minutes - £120

Women's Health Follow Up

60 minutes - £100

30 minutes - £55

We are recognised by all major insurance providers. Please book online- you will then be sent an invoice after the session to claim back from your insurer. For Axa clients please email [email protected] to book.