Research shows that our pain and musculoskeletal problems are reflected in the way we move. The Key Moves® exercise programme addresses this by retraining your body to move naturally and freely and stop the detrimental habits that have contributed to your current pain. You will learn to move from the ‘deep’ postural muscle system and help re-establish important ‘key’ patterns of movement in the spine, pelvis and shoulders. These are necessary for a healthy and robust musculoskeletal system.
If you experience back pain, niggling injuries, or feel chronically stiff and tight, then chances are, the way you move is part of the problem. Our classes offer:
- A programme of exercises that rebuild important patterns of movement control
- Are safe for the spine and help promote general musculoskeletal fitness and well-being
- Are gentle, yet challenging, requiring a combination of breath work and targeted movement patterns
- Promote an awareness of the mind-body connections
- In a supervised small group learning environment
- The Key Moves® therapeutic exercise programme was developed by Josephine Key and her colleagues who ensure it evolves in line with current evidence-based research.
Who can benefit?
People of all ages and levels of fitness can benefit from Key Moves since our modern lives do not provide us with the variety of movement patterns we need to live without discomfort.
What can I expect?
Our one-hour classes are floor based with use of equipment to facilitate exercises. Our classes are conducted barefoot and we recommend wearing comfortable clothing that you can move freely in. They will challenge your brain and your body!
What's different about Key Moves®?
Key Moves® goes beyond the usual core strengthening and stretching classes. It 'gets inside your head' to re-programme your movement patterns to allow optimal functioning. It's a workout for your brain more than your brawn!
How do I attend?
Classes are attended on the recommendation of your treating physiotherapist. Anyone wishing to attend who is not a current client of Edgecliff Physiotherapy must first be assessed by one of our physiotherapists.
Try Our Classes
An assessment by one of our Physio's is required before joining classes.
KEY MOVES®
Created over 20 years ago and offered solely at our clinic, the Key Moves® exercise program is unique. It provides a progressive series of exercises to help retrain your movement patterns and their inherent bad habits. This specialised program is based on an advanced understanding of the body’s developmental and physiological systems. It is suitable for anyone with pain and is especially relevant for those with spinal pain. You will learn the fundamental patterns of movement for the spine, pelvis, and shoulder, enabling deep inner core control, better breathing, and thereby reorganising the whole body to be as strong and flexible as nature intended. You will discover that 'neuromuscular fitness', rather than muscular fitness alone, will provide you with the ability to move naturally and freely as you learn to move in a way that improves your aches and pains, preventing further complaints. The classes are conducted in small groups by one of our clinic’s experienced physiotherapists. New participants are encouraged to complete a fundamental 5-week course.
KEY MOVES FOR SENIORS
This class is for those who are no longer able to do some of the more challenging exercises in the general Key Moves programme or who cannot tolerate lying on the floor for the full hour. It incorporates balancing whilst standing and chair exercises, as well as incorporating a modified Key Moves based programme.
KEY MOVES FOR YOGA
The Key Moves For Yoga classes are instructed by Fiona Condie. In these classes, Fiona integrates the ancient system of yoga with the method of Key Moves. The yoga content explored is similar to a remedial yoga level and involves Asana (active and restorative postures) and Pranayama (breathing). The infusion of Key Moves in the yoga cultivates musculoskeletal health alongside the deep benefits of the yoga practice. The classes are small-group and can be attended in person or online.
BUILDING BETTER BODIES
Once familiarised with the Key Moves Method, the more challenging Building Better Bodies can be a good option for those wanting to feel stronger. These classes involve functional strengthening and balance exercises whilst integrated with the Key Moves method to ensure a healthy musculoskeletal well-being.
FELDENKRAIS
Feldenkrais’s Awareness through Movement Programme takes you on a journey of self-discovery. This educational system uses movement as a way to learn about your habits and discover new possibilities and choices for how you think, move and live. It combines mindfulness, movement, and relaxation as you rediscover ease and comfort.
FELDENKRAIS FOR SENIORS
You will be guided through a series of gentle movements in standing, sitting, and lying positions while you discover grace and ease of movement. Enjoy going at your own pace while our Physio provides you with individual attention in these small classes. Let your curiosity allow you to improve balance, flexibility, coordination, and breathing. By reducing the effort, you can feel more comfortable in your own skin. Learn to trust your body and yourself to live the life you want to lead.
HIP & KNEE
The Hip and Knee class is specifically designed for individuals suffering from hip and/or knee osteoarthritis. This course includes various strength exercises suitable for all levels, aiming to reduce pain, increase leg strength, and improve limb functionality.
TAI CHI
Tai Chi has its roots in the Chinese martial arts but is now considered a 'meditation in movement'. This hour-long class emphasises slow, continuous, smooth movement as you learn to move gracefully through novel arm and leg movements. It will improve your balance, strength, flexibility, breathing, and body position sense. It is suitable for everyone and enhances your learning and memory. Classes are conducted in standing, although you can combine aspects in a seated position.
BONES & BALANCE
As we age, maintaining bone density, muscle strength and good balance is essential for preventing fractures, falls and maintaining independence. This class is designed to improve bone health, balance and strength through a combination of resistance and balance exercises.
This class is for individuals of all ages looking to prevent or manage bone health issues like osteoporosis and/or those who want to improve their strength and balance.
The class will include resistance exercises to strengthen bones and muscles, using bodyweight, resistance bands, or light weights along with exercises to enhance balance, coordination, stability and reduce the risk of falls. The classes will be small-group guided sessions with progressions to ensure safety and effectiveness for different fitness levels.
Edgecliff Physiotherapy acknowledges the Traditional Custodians of the land on which we work, the Gadigal of the Eora Nation. We pay our respects to Elders past, present, and emerging.