Injury Rehabilitation and Pre & Post Op

Recover Stronger, Move Smarter, and Heal at Your Own Pace

Rebuild strength, confidence, and mobility—without the fear of overdoing it.

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Injury Rehabilitation and Pre & Post Op Introduction

Injury Management & Post OP journeys

Recovering from an injury or an operation doesn’t mean you have to stop moving. In fact, the right kind of movement is often the key to healing faster and regaining strength safely. Our Injury Rehabilitation and post op Pilates sessions are designed to meet you exactly where you are—helping you rebuild strength, improve mobility, and restore confidence in your body without the fear of overdoing it.

With personalised programs and expert guidance, you’ll work through carefully selected exercises that support your recovery while helping you achieve your wider fitness and wellness goals. Each session moves at your pace, adjusting as your body heals and gets stronger.
Imagine feeling real progress with every session, knowing that every movement is safe, purposeful, and designed just for you.

Pre Op Journeys.

Facing surgery can be daunting but safe targeted exercises can make a meaningful difference. By strengthening the muscles around the affected area (as well as your body in general) and improving muscle sequencing where possible before the procedure, you will be in the best physical position to help reduce the recovery time and have an optimal recovery. Our tailored Pilates programs are designed to prepare your body for surgery and assist you through rehabilitation, setting a strong foundation for the journey ahead and beyond.

Benefits of Pilates for Injury Rehabilitation:

Programs tailored to your specific injury and recovery goals
Eliminate the worry of aggravating injuries in general group classes
Progress at your own pace with ongoing adjustments as you heal
Improve strength, mobility, balance, and overall body confidence

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About the Class

Class Length:

1 hour

Perfect For:

Individuals recovering from injury or managing ongoing physical conditions and those that are pre or post op.

Recommended Session Type:

4:1 Studio Sessions for personalised programs, attention and safety

Equipment Used

Mat, Reformer, Cadillac/Trapeze, Wunda Chair, Ladder Barrel and other small equipment.

Injury Rehabilitation and Pre & Post Op FAQs

I feel like my body is falling apart and I’m afraid to exercise. What if I’m injured? Can I still do Pilates?

Absolutely you can! Some Pilates classes are done on a 4:1 ratio with personalised programs. The benefits of this type of session are:

Your Pilates program can be tailored to address YOUR injury and any other physical goals YOU have.
You don’t have to worry about whether or not the “all in one” programs of a group class will exacerbate your injury.
You can work at your own pace, progress as your strength increases and your injury heals in YOUR time.

I am pre/post op, should I do Pilates?

Yes, Yes, Yes!

Pre-Op: If you are pre-op, research shows that doing Pilates before an operation helps in a smoother and quicker recovery. This is because the muscles and joints are healthier and stronger so they cope with the trauma more efficiently and are in a better place to start recovery.

Post-Op: Once you have approval from your doctor (usually about 6 weeks) Pilates is great! Using specific rehabilitation exercises tailored to your recovery Pilates can help strengthen and condition your muscles and joints appropriately. This helps restore function for everyday quality of life as well as working to rebuild strength and flexibility for any other physical goals you may have as part of your post-op world.

Our Members Inspire

We’ve helped hundreds of people to find renewed energy, strength and faith in their body through Pilates

On recommendation , Naturally Norris Pilates with Kara as team leader has helped me immensely with my physical and mental well being. The gentle approach with a personalised programme in a calm setting is perfect for me. I enjoy my classes so much.

Dianne Richardson

Walking was becoming more and more difficult and painful, expensive shoe orthotics weren’t helping. Having surgery for cancer and treatment afterwards, I felt weak, so I limped into Naturally Norris not really knowing what to expect but looking for help. Upon meeting Kara, I knew I was in the right place, her knowledge and experience with pilates and how it helps the body to regain strength put any concerns I had away. Before starting pilates at Naturally Norris Studio, I hadn’t thought I would be able to travel much, let alone fly to Bali!!! I put in extra sessions to get airport ready and it was worth it. To Kara and her team, I am extremely grateful, thank you.

Michele Xeros

My daughter recommended I go to Pilates at NNP after I had been struggling with my knee and shoulders. Both Kara and the team have made sure that I felt comfortable in the studio and tailor exercises to me. Over the last few years my shoulder mobility has improved and I have regained flexibility. Classes have also helped me keep up with my two granddaughters! The NNP studio is a special space as it allows fellow clients to have friendly banter during sessions, which is such a great part of the NNP community.

Cliff

Kara and the team at Naturally Norris Pilates are total professionals at their game but more than that they genuinely care about you as an individual, your progress and your health journey. They encourage and support you each session through a variety of exercises. I don’t know how they do it but each session you will do something new or build onto an exercise you already know. If you are looking to start your Pilates journey then I highly recommend Naturally Norris Pilates.

Elaine Bunyan

Absolutely love my Monday morning classes, especially because they have tailored it to my needs and I’ve seen a vast improvement in my core!

Debra Cheshire

I was fortunate to have Naturally Norris Pilates recommended to me around 18 months ago when I was dealing with persistent bursitis issues. Kara, Kieron and Sandra genuinely care about their clients. Everyone who enters this special space is greeted by name and truly listened to when asked, “How is your body today?”

The team is professional while being patient, warm, and funny. My bursitis has gone and I have demonstrated improvements in both my core strength and my flexibility. The instructors are supportive and motivating and celebrate all the small wins that I have had. I leave pilates walking taller and with a smile on my face.

Jacqueline Galvin

Other Pilates Services

4:1 Studio Sessions

A maximum of 4 clients to 1 instructor and each of you is guided through a personalised program of exercises tailored to YOUR individual goals and needs.

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Group Reformer Classes

55 minute full body conditioning session on the reformer. All levels welcome.

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Group Mat Classes

55 minute full body all-inclusive conditioning session. All levels welcome.

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Pre-Natal Classes

In a ratio of 4:1 feel strong, supported, and prepared for birth (and any other goals you may have) with personalised Pre-natal Pilates that moves with you through every stage of pregnancy.

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Post-Natal Classes

In a ratio of 4:1 with a personalised program, Post-Natal Pilates can help restore your pelvic floor and core strength. And you’re not just a mum so we imagine you may have other wellness and fitness goals – we can help with those too.

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Private & Semi-Private Sessions

A 1 hour one-on-one session with a tailored personalised program.

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Active Aging & Osteoporosis

With the benefit of a personalised program in our 4:1 studio sessions, your exercises are tailored to YOU and your needs incorporating strength, mobility, balance, falls prevention and any leisure activity goals you have.

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Parent Friendly Sessions

Sometimes getting to Pilates without your little one is just not practical so we have our dedicated Parent Friendly 4:1 Studio Sessions each week. Children are welcome to come with you and bring their toys while you get an hour to connect to your body and work towards your fitness and wellness goals.

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Cross Training for Dancers & Athletes

Taught by a former dancer or gymnast now Pilates Instructors at NNP, we have a unique appreciation for what dancers and athletes need to support their technique and the demands they place on their body.

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