STRETCH & STABILISE
Our sit-stand joint pain class - For over 50’s who can’t do Pilates!
YOUR CLASS TIMETABLE
Drop in Anytime! Booking preferred, but not required. (Discounts only available upon booking online)
Feel the difference in one class! Use Code: FIRSTTIMEHALF for your first class at half price, if your new to Stretch & Stabilise
Monday: Marshalswick Community Centre
ADDRESS: The Ridgeway, St Albans, AL4 9TU
NEW 10am to 11am
11:30am to 12:30pm
Multiple carparks are available around The Quadrant.
(please check for changing parking info).
Tuesday: Greenwood Park Community Centre (Orton Hall)
ADDRESS: Tippendell Lane, Chiswell Green, St Albans, AL2 3HW
1pm to 2pm
Free, large car park
(please check for changing parking info).
Thursday: Harpenden Park Hall
ADDRESS: Park Hall, Leyton Rd, Harpenden, AL5 2LX
2:30pm to 3:30pm
Free and paid parking is available close by
(please check for changing parking info).
Friday: Redbourn Village Hall (Centenary Room)
ADDRESS: 63 High St, Redbourn, St Albans, AL3 7LW
2pm to 3pm
Two hour free parking on Redbourn High Street, free road parking further away.
(please check for changing parking info).
*Having trouble booking? Come please come 15 minutes early and I’ll ensure the discount is applied.
BOOK AHEAD
Check out the full calendar to book ahead if you want to save your space in the following week!
How does this benefit me?
Reduce arthritic symptoms
Reduce high blood pressure
Regain mobility and wellbeing
Training to get off the floor easier
Slip and trips Training
Longevity “Health-span” focused
Encouraging social communities
Come for the Class. Enjoy the Community!
More than just fitness, Stretch & Stabilise is about friendship, encouragement, and making movement a joyful, sustainable part of life!
Please visit 15 minutes before the class starts if you’d like to speak in person, we look forward to seeing you there!
First Time? Pay Half Price: Upon booking use our welcome pack code: FIRSTTIMEHALF
Refer a friend: Share the benefit by bringing a friend to class. Only one of you pays, or you can split the cost. Each friend can only be brought once under this offer. To apply, select the two-for-one ticket under your normal booking and enter both your details.
STRETCH & STABILISE PRICING
Affordable Paths to more personalised care, for better balance and strength!
This class is a safe space to do something rather than nothing, there is no floor work, no impact and no high intensity. We do get a little fast paced at times to work the heart & lungs but you are there to do as much or as little as you feel able to do. There’s a fine line between muscle stimulation and joint aggravation and only you can know how that feels. Burning muscles are good, burning or sharp pains in joints are to be avoided. Join our gentle, supportive classes designed for over 50s managing joint pain Whether you're paying per session or committing to regular movement, our options make it easy to prioritise your small steps to a longer health span. Always aim to do 1 better. Start today!
Pay As You Go
£12 per class
Details:
Flexible, attend when it suits you
No commitment required
Perfect for trying us out or occasional visits
Personal Trainer guided exercises
Personalised 1 on 1 Training, focused on your individual needs
Perfect alongside or following physiotherapy to support and extend upon your progress
Variety of exercises to suit all movement difficulties or injuries
A welcoming community space to connect with local people, chat, and move together with others who understand
10 Pack
£10 per class with £100 pack
Details:
Save £20 overall
Ideal for regular attendees building habits
Valid for any Stretch & Stabilise classes
Direct Debit (Coming Soon)
£TBC per month
Details:
Access to 5 classes per week
Valid for all venues
Big discounts on Personal Training and other services coming soon.
Exclusive benefits (wellness tips and other new features)
Launching soon - Sign up for updates!
Check out our offers:
Pay half price on your first class: Use code FIRSTTIMEHALF in the discount code section upon booking
Refer a friend: Bring a new friend to the class and share the cost. (One new friend per offer. To apply the offer select the two for one ticket when booking and enter both of your details)
Testimonials
Our Goal
Stretch & Stabilise is our first stage towards tackling common physical issues as we age. We aim to promote a long “Health-span” in as many people as we can reach, starting with people that can achieve the quickest results.
What is “Health-span” and why is everybody talking about it?
Many people focus on our populations rising lifespan, our “aging population”. Thankfully this means on average, we are living longer which sounds great! But for many of us that means falling into the stereotype of walking sticks, pills, muscle weakness, bad posture, or conative decline diseases, and unfortunately others. “Health-span” is the age you can reach with none or very little of the above. It is gracefully maturing with minimal health and wellbeing issues, to maintain your independence and confidence.
I thought that’s just what happens when you get older?
Research shows that staying healthy and active well into our later years is absolutely possible for many of us. Some of the best evidence comes from communities around the world where people regularly live past one hundred. While relocating to Italy or Greece might not be on the cards for most of us, we can certainly learn from the centenarians who thrive in these places! By adopting some of their lifestyle habits, food choices, and daily routines, we can take practical steps towards staying healthy, mobile, and confident as we age.
Our Longevity Focus
VO2 Max (Heart & Lungs, Cardio)
Social Strength (Learning practices)
Leg Strength (Lower body balance and neural drive)
Grip Strength (Upper body mobility and neural drive)
Seminar style class:
The Stretch & Stabilise movement learning method of class training aims to offer guidance and optimal movement advise, to help reduce the likelihood of negative physical outcomes due to slips trips and falls. If you do end up on the ground the class offers exercises and methods of getting up to reduce your chances of getting stuck. Stretch & Stabilise is a balance of expertise in exercise movement with a focus on variety to suit many common issues, up-keep your good areas and showcase many take-home exercises within a clear seminar style format. You will be learning good practices to take home for maximum progression! Stretch & Stabilise is instructor lead to start, then one-on-one where you can speak to me personally, or practice your own movements, or socialise. Then instructor lead again to finish. We encourage lower intensity movement when your joints ache, and higher intensity when you feel better. You do want to stimulate the right muscles enough to grow strong, but it’s not a good idea if it’s at the expense of further damage leading to more pain. Guidance is provided throughout the class.
Exercise! One Of The Key Pillars Of Health
Exercise, socialising, sleep, nutrition and stress are the five main pillars of longevity. The good news is that longevity isn't about one magic solution, it's built on five simple pillars that we can all work on: exercise, socialising, sleep, nutrition, and managing stress. The beauty of these pillars is that they support each other. When we move our bodies regularly, we tend to sleep better. When we connect with friends (like we do here in class!), our stress levels drop. When we nourish ourselves with good food, we have more energy to stay active. And here's the thing, you don't need to be perfect at all five. Small, consistent improvements in each area add up over time. By showing up to this class, you're already ticking off two boxes: exercise and socialising. That's a great start, and we'll explore how more activity can fit naturally into your daily routine.
Scalable:
Health and Safety is paramount within the Stretch & Stabilise classes, all class members are encouraged to train at their own level and to the level they are feeling that day. We want to make the environment a pleasurable fitness experience, where people of many levels can participate comfortably.
Help with your Physiotherapy:
During the class, members have voiced a great deal of value from the 1 on 1 time to ask me questions and access my expertise as a personal trainer with experience working around many physiotherapists. I have clarified class members instructions from physio’s and guided them through individual issues like achy joints or muscles. (For medical or serious Physio related issues it is important that you see a doctor or physio first). As part of the S&S class, I can then help you through their suggestions!
Variety:
The option of variety allows you the opportunity to keep training and keeping fit no matter what!
Top Personal Training Tip: Work around the pain! When you have an injury or painful muscle or joint, it’s often best to keep training by performing a different exercise. If you are having a bad joint or muscle pain day train a different area of the body. Why? Because you are creating more blood flow which can encourage the healing throughout the body, coupled with the added benefits of consistent activity. These expertly selected exercises will help to improve:
1) Discomfort (from debilitating joint pain like arthritis)
2) Flexibility
3) Mobility
4) Balance
5) Posture
6) Coordination
Community:
I designed S&S with an hour of movement variety in mind and a place for people to feel part of a friendly fitness community. Together members could instil confidence within each other and create healthy, consistent movement habits for everyone to replicate within their daily lifestyles and routines.
As a fixed monthly payment, the Memberships perk you might be interested in the most, is that you can go to as many classes in the week as you feel comfortable with for the same monthly cost. So the more classes you attend during any week, the less you proportionately pay per class.
Direct Debit Memberships Coming Soon…
I always say; “The easier the exercise, the more often you can do them!” The seminar style training we do is there to empower and equip you, with exercise and optimal movement knowledge that you can take home and repeat between daily routines and as part of your lifestyle.
I’d like to take empowering people do more a step further, with our new Membership option.
Why I Designed Stretch & Stabilise
I was motivated to create Stretch & Stabilise to help my mum, who struggled with movement every day battling through double hip arthritis and rising blood pressure. As a rehab personal trainer and longevity specialist, I knew for her to improve her wellbeing she needed to move more, improve her heart and lungs, her strength, overall mobility and social interaction.
Within a safe and supportive community space I could provide mum and other class members with professional instruction to help re-build confidence, feel good and know they’re not alone!
I aim to run an enjoyable class that helps usually active people with debilitating issues stay active and stay safe, by learning strength movements, balance and coordination that can help reduce the likelihood of uncontrollable slips, trips and falls.
This class isn’t just about fitness—it’s about friendship, encouragement, and proving to yourself and others that more movement can reduce painful symptoms and bring joy at any stage of life!
FAQs
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Yes, please do! Currently, we don’t have a booking system.
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Yes, we will be keeping a pay-as-you-go system for the foreseeable future. To accompany pay-as-you-go, we hope to introduce payment options soon with bulk buy or direct debit discounts. Please email to let us know If you would like that as a feature.
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No need to bring a mat, the class is mainly standing with some sitting if you need to. We do have some mats as floor based exercises can be great, but most people can’t get on or off the floor easily, so we have only ever needed one.
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The aim has been to create a class that caters for many levels of fitness and mobility.
As long as you can walk with a stick or frame and stand unaided for short periods, you might just benefit from the class.
Please come along and take a look at what we do.
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The aim has been to create a class that caters for many levels of fitness and mobility.
If you struggle to get on or off the floor or if you have arthritis that affects you mobility in other ways but you are otherwise fairly strong and capable, then the class will be right for you!
Please come along and take a look at what we do.
Please email to let us know if you would like a class for a higher level of fitness. Prevention is better than a cure.