FAQs

Note: The Practice is located on the 1st floor of Aegel House with no lift access, so please be aware you should be able to climb stairs.

Book an appointment

Pilates

Reformer Pilates uses a specialist machine (the reformer) with springs for resistance. It helps build strength, mobility, and control in a low-impact way.

Reformer classes are small group sessions, with a maximum of 8 people per class.

Wear comfortable clothes you can move in. Grippy socks are required. Bring water if you would like it.

If you were already attending before pregnancy, you may be able to continue in group classes (subject to suitability). If you are new to Reformer Pilates and currently pregnant, we require you to start with a one-to-one session first for safety.  Let us know before booking so we can arrange.

Postnatal clients require an assessment before joining classes. This helps us check readiness to exercise and screen for things like abdominal separation (diastasis recti), pelvic floor symptoms, and any ongoing pain.

 No. We offer beginner-friendly options and will guide you through setup, springs and technique.

 If you’re brand new, start with an Intro option (or a beginner-appropriate class) so we can teach the fundamentals and keep you moving safely.

Pilates classes are booked via TeamUp: https://goteamup.com/p/3727627-aligned-wellness/c/schedule

Often, yes, because it’s low impact and can be modified. If you’re in pain, newly post-op, pregnant, or managing an injury, tell us before you attend so we can advise the best option.

Not always. Mat can be deceptively challenging because you rely more on bodyweight and control (less spring assistance). We advise clients to try mat pilates as it really does give you a different challenge then the equipment

No, just let us know if you have any injuries or concerns so we can offer options.

Comfortable activewear you can move in. Avoid very baggy clothing so we can help with alignment.

A hard YES, these are mandatory for reformer/tower/chair for hygiene and stability. If you don’t have any, we have some available to buy at the studio.

Yes, please do. We have water filling station if you need more

Safety, injuries & pregnancy

Yes, please do. We have water filling station if you need more

Aim for 5–10 minutes early, especially if it’s your first time.

If you miss the warm-up, it may not be safe to join, message us as soon as you can and we’ll advise.

Hot Mat Pilates is Pilates on the mat in a heated room. It follows Pilates principles (control, alignment, breath, core strength) with the added challenge of heat.

How is Hot Mat Pilates different from normal Mat Pilates?

The method is the same, but the heated environment changes the experience:

  • You’ll sweat more and it may feel more intense
  • Muscles often feel warmer and looser, which can support mobility
  • Hydration and pacing matter more
  • Some people find it feels more cardio-like than a standard mat class

Yes, if you feel comfortable exercising in heat. We’ll offer options and encourage breaks whenever needed. If you’re unsure, start with a standard Mat Pilates class first.

What should I bring?

  • Water (more than you’d usually need)
  • A towel (recommended)
  • Light, breathable activewear
  • Grip socks optional (recommended if you prefer extra stability)

Breathable activewear you can move in. You’ll warm up quickly, so choose something you’re comfortable sweating in.

Do I need to do anything differently in a hot class?

A few simple things help you feel your best:

  • Arrive well-hydrated
  • Pace yourself and take breaks as needed
  • Let the instructor know immediately if you feel dizzy, lightheaded, or unwell

Hot classes may not be suitable if you:

  • Are pregnant
  • Have uncontrolled high/low blood pressure
  • Have a heart condition
  • Have a history of fainting, dizziness, or heat intolerance
  • Are feeling unwell, feverish, or dehydrated

If any of the above apply, please contact us before booking so we can advise the safest option.

Often yes, but it depends. The heat can make you feel more flexible than you truly are, so it’s important not to push range. Tell us what’s going on before class so we can suggest modifications.

It can help because your muscles are warm, but flexibility should still be built gradually and with control. We’ll always prioritise safe technique over forcing stretches.

Most people feel benefits with 1–2 sessions per week. If you’re new to hot classes, start with once a week and build up based on how you recover.

Some patients claim back treatment costs through their medical insurance. We recommend checking your policy directly to confirm what is covered. We can provide receipts or invoices to support your claim.

You can book online or contact the clinic if you would like help choosing the right appointment.

Aligned Wellness is based in Aylesford, Kent.

That is completely normal. We will talk you through everything, answer your questions, and work at a pace that feels comfortable for you.

Wunda Chair Pilates is a form of Pilates using a compact piece of equipment called a Pilates Chair. It uses springs and pedals to create resistance, helping you build strength, control, mobility, and balance, often with a strong focus on core and lower-body work.

Book a Class

Yes. A good instructor can scale exercises for beginners by adjusting spring settings, range of motion, and exercise choices. If you’re brand new to Pilates, we may recommend a 1:1 first (or a beginner session) so you feel confident with the equipment.

Common benefits include:

  • Improved core strength and posture
  • Stronger glutes and legs
  • Better balance and coordination
  • Increased mobility in hips, shoulders, and spine
  • Support for rehab and injury prevention (when programmed appropriately)

Both are Pilates equipment classes, but they feel different:

  • Chair: more upright work, lots of standing/seated exercises, can feel more “athletic” and balance-focused
  • Reformer: more lying/kneeling sequences with a moving carriage, often feels more supported
     Many clients love doing both because they complement each other.

It can be, when taught by a qualified instructor and tailored to you. Chair work can strengthen the core and improve hip/upper back mobility, which often supports back comfort. If you have back pain, tell us when booking so we can adapt exercises safely.

Possibly, but it depends on your condition and stage of recovery. We may recommend:

  • A 1:1 session first
  • Clearance from your clinician (GP/physio/consultant) if needed
     Always share relevant medical history before your first session.
Book a Class

Sometimes, yes, with appropriate modifications and depending on your trimester/postnatal stage and medical history. We’ll advise the safest option, and in many cases a private session is the best starting point.

Book a Class

Wear comfortable activewear you can move in. We recommend:

  • Grip socks (or socks with grips)
  • No zips or bulky clothing (can be uncomfortable on equipment)
Book a Class

No. Chair Pilates is about building strength and control progressively. You’ll work at your level, and the springs can be adjusted to make exercises more accessible or more challenging.

Book a Class

It can range from gentle and technique-focused to very challenging. The chair is deceptively tough because it demands control, stability, and balance. Your instructor will scale it to your ability.

Book a Class

A common starting point is:

  • 1x per week for steady progress
  • 2x per week for faster strength and mobility gains
     Consistency matters more than intensity.
Book a Class

You might feel muscle fatigue or mild soreness, especially in glutes, thighs, and core, if it’s new. This should feel like normal “worked muscles,” not sharp pain. If anything doesn’t feel right, tell your instructor immediately.

Book a Class

We can usually modify. Chair Pilates offers lots of options to reduce load on wrists or knees and adjust shoulder range. The key is telling us in advance so we can plan smart modifications.

Book a Class

Tower Pilates is a Pilates equipment session using a Tower (mounted frame which is attached to the reformer, which uses springs, bars and straps). The springs add resistance and support, helping you build strength, control, mobility and better posture.

Yes. Tower is very adaptable because resistance can be adjusted and many exercises can be supported. If you’re brand new to Pilates or returning after time off, we may recommend a beginner class or a 1:1 first so you feel confident with the equipment.

Clients often notice:

  • Stronger core and improved posture
  • Better mobility through the spine, hips and shoulders
  • Increased full-body strength (glutes, legs, back and arms)
  • Improved body awareness and control
  • A low-impact workout that still feels challenging

Both use springs, but they feel different:

  • Tower: the equipment is fixed to the back of the reformer; we convert the reformer to a flat mat and with spring resistance, bars and straps.
  • Reformer: you work on a moving carriage with spring resistance and straps.
     Tower can feel more “mat-based” with added assistance/challenge from springs, while reformer adds movement via the carriage. Many people love doing both. And you would get more benefit from combining reformer with chair and tower to fully experience the pilates system.

It can be, especially because the Tower can support alignment and controlled strength work. That said, back pain is individual, please let us know what’s going on so we can offer the right modifications (or recommend a 1:1).

This is where our expertise comes in, having Osteopath instructors, and highly qualified instructors at the studio allows us to be able to safely guide and help you with your injury. We would recommend a 1:1 session first and with the right programming, because the springs can assist or reduce load, Tower can be a great option for rehab-style strength and mobility. Please share any injuries, recent surgery, or conditions before class so we can advise the safest approach.

Sometimes, depending on your trimester/postnatal stage and medical history. Many exercises can be modified, but we may recommend a private session first for safety and confidence.

No. Tower Pilates is about building strength and control progressively. The session can be scaled to your level.

It ranges from gentle and technique-focused to strong and athletic. Springs can make some movements easier (supported) and others more challenging (resisted). Your instructor will guide options throughout.

For most people:

  • 1x per week = steady progress
  • 2x per week = faster strength, mobility and technique improvements
     Consistency beats intensity.

You may feel muscle fatigue or mild soreness, especially if you’re new to spring resistance. This should feel like normal training soreness, not sharp pain. If anything feels off, tell your instructor.

Osteopathy

Osteopathy is a hands-on approach to healthcare that looks at how your body’s structure and movement affect how you feel. Osteopaths assess joints, muscles, nerves, and soft tissues, then create a tailored plan to reduce pain, improve mobility, and support recovery.

Your first appointment includes a detailed case history, a physical assessment, and a clear explanation of what we think is going on. If osteopathic treatment is appropriate, we will treat you on the day and outline a plan, including what you can do at home.

No. You can book directly. If we feel you need additional medical input, we will advise you and can liaise with your GP or other healthcare professionals if needed.

This depends on your symptoms, how long you have had them, and your goals. Some people feel improvement quickly, while others benefit from a short course of treatment. We will discuss a plan with you after your assessment.

Osteopathy is generally very safe when delivered by a qualified practitioner. Your osteopath will assess you thoroughly and explain any recommended techniques. If anything is not appropriate for you, we will adapt the approach.

Treatment should not be painful, but you may feel some discomfort in sensitive areas. We work within your comfort levels and will always explain what we are doing.

It is common to feel mild soreness, tiredness, or a temporary flare-up for 24 to 48 hours, similar to how you might feel after exercise. This usually settles quickly.

Wear comfortable clothing you can move in. Depending on the area being assessed, you may be asked to remove layers. If you prefer, bring shorts or a vest top.

Yes. We assess what is driving your symptoms and tailor treatment to reduce irritation and improve movement. If we see any signs that need urgent medical attention, we will advise you immediately.

Yes. While arthritis cannot be cured, treatment can help you manage pain and stiffness and stay active. We also provide advice and exercises to support joint strength and mobility.

Osteopathy is commonly used during pregnancy and can be adapted to be gentle and comfortable. We tailor treatment to your stage of pregnancy and your symptoms.

Yes. Postnatal osteopathy can help with recovery from pregnancy and birth, including back pain, pelvic discomfort, rib pain, and postural strain from feeding and carrying.

What is cranial osteopathy?

Cranial osteopathy is a gentle form of osteopathic treatment that uses light touch to assess and support movement and tension patterns in the body.

Parents commonly bring babies for feeding difficulties, reflux symptoms, unsettled behaviour, head shape concerns, torticollis (preference to turn the head one way), and general tension.

Paediatric osteopathy is very gentle. We take a full case history, assess your baby carefully, and only use techniques that are appropriate for their age and stage.

This varies. Some babies respond quickly, while others need a short course of care. We will always discuss a plan with you and review progress.

Shockwave therapy uses acoustic waves to stimulate healing in irritated tendons and soft tissues. It is commonly used for persistent tendon pain.

It is often used for conditions such as plantar fasciitis, Achilles tendinopathy, tennis elbow, golfer’s elbow, and some shoulder and hip tendon issues.

It can feel uncomfortable during treatment, but it is usually very tolerable. We adjust the intensity to your comfort.

Many people have a short course of sessions. Your practitioner will recommend a plan based on your condition and how long you have had symptoms.

You can usually continue normal daily activities, but we may advise you to avoid high-impact exercise for a short period. We will guide you on what is best for your situation.

I have an injury -can I still come?

Usually, yes. Please share details before class (what it is, how recent, what aggravates it). We’ll guide you to the safest class type and modifications. We also offer 1 to 1 sessions for anyone needing specialist and personalised care. We may advise you to book in with our Osteopaths before continuing with the classes.

Complementary Therapies

Dry needling uses fine, sterile needles to target trigger points in tight muscles. It can help reduce pain, improve movement, and ease muscle spasm.

No. Dry needling is based on modern anatomy and trigger points, while acupuncture (including Traditional Chinese Medicine acupuncture) is based on a different framework. Both use sterile needles, but the assessment and treatment approach differ.

You may feel a quick, sharp sensation or a brief muscle twitch. Most people find it manageable, and the area often feels looser afterwards.

You may feel mild soreness or tiredness for 24 to 48 hours. This is normal and usually settles quickly.

Yes, when performed by a trained practitioner using sterile, single-use needles. We will screen for contraindications and explain aftercare.

TCM acupuncture is a holistic approach that uses fine needles at specific points to support balance within the body. It is commonly used to support pain, stress, sleep, digestion, and hormonal health.

Most people feel very little as the needle goes in. You may notice a dull ache, warmth, heaviness, or tingling around a point, which is normal.

This depends on your goals and how long you have had symptoms. We will recommend a plan after your first session.

Acupuncture is commonly used alongside fertility support to help regulate cycles, reduce stress, and support overall wellbeing. It can also be used alongside IVF and IUI.

Yes. We can support you alongside IVF or IUI and tailor sessions around your treatment timeline.

If pregnancy has not happened within the timeframe you hoped for, we will review your plan with you. That may include adjusting your approach, discussing further testing, supporting lifestyle factors, and recommending referrals where appropriate.

Hypnotherapy uses guided relaxation and focused attention to help you work with unhelpful patterns and build healthier responses. You remain in control throughout.

People often use hypnotherapy for stress, anxiety, confidence, habits, sleep, and mindset.

Yes. Hypnotherapy is not mind control. You can hear what is being said and you can stop at any time.

Reflexology is a relaxing treatment that focuses on the feet (and sometimes hands). It is often used to support relaxation, stress management, and general wellbeing.

Many people feel deeply relaxed. Some feel energised. It is also normal to feel tired or thirsty afterwards.

No. Sports massage is for anyone with muscle tension, aches, or training-related soreness, whether you exercise regularly or simply feel tight from daily life.

Wear comfortable clothing. Depending on the area being treated, you may be asked to adjust clothing or remain partially dressed. We will always protect your privacy.

Yes. We use massage oil, but we can adjust products for sensitive skin, allergies, or scent sensitivities. Please tell us in advance if you have any concerns.

Health & Wellness

If you’re building a long-term wellbeing routine, cryotherapy can be a useful pillar because it supports:

  • Stress adaptation (teaching the body to respond, then recover)
  • Nervous system regulation (many people feel more balanced afterwards)
  • Recovery capacity (so you can train, move, and live with less downtime)
  • Consistency – the thing that matters most for long-term results

Think of it as proactive care: you don’t wait until you’re exhausted or in pain – you use it to stay ahead of it.

Cryotherapy fits beautifully into a “stack” with other services, depending on your goals:

After working out

A popular option for:

  • Heavy legs / glutes after strength training
  • Post-run soreness
  • Post-class fatigue when you still want to feel fresh for the rest of the day

Alongside hands-on treatments

It can complement:

  • Sports massage (recovery and tissue comfort)
  • Osteopathy (supporting how your body settles between sessions)
  • Lymphatic massage (overall recovery and wellbeing routines)

With RLT / contrast-style routines

If you’re already using RLT as part of your recovery and wellbeing, cryotherapy can be used as a complementary “contrast therapy” approach, alternating inputs that support circulation, recovery, and nervous system balance.

(We’ll guide you on timing and best pairing options based on your goals and how you respond.)

Whole-body cryotherapy is ideal if you:

  • Train regularly and want better recovery
  • Feel stiff, inflamed, or “heavy” in your body
  • Want a clearer head and better energy
  • Are building a longevity-focused routine (move well, recover well, sleep well)
  • Want something that supports your wellbeing without adding more strain

Bring shorts and sports bra (ladies), we provide hats, gloves and masks as these are compulsory.

In simple terms, HBOT combines:

  • More oxygen (than you’d breathe in normal air)
  • More pressure (inside a specialist chamber)

This combination can increase the amount of oxygen available to your tissues, including areas that may be inflamed, healing slowly, or affected by reduced circulation.

How HBOT may support the body

When more oxygen is delivered to tissues, it may help to:

  • Support tissue repair and recovery
  • Reduce swelling and inflammation
  • Assist the body’s response to certain infections (in clinical settings)
  • Support healing in areas with compromised blood flow

Outcomes vary depending on your health, the reason for treatment, and the protocol used.

HBOT has long-standing medical applications, and it’s also used in some settings as part of broader recovery and wellbeing programmes.

Common clinical uses (examples)

  • Decompression sickness
  • Carbon monoxide poisoning
  • Certain non-healing wounds (including some diabetic ulcers)
  • Radiation-related tissue injury
  • Support for compromised grafts/flaps

Wellness and recovery uses (evidence varies)

Some people explore HBOT to support:

  • Recovery after intense training
  • Fatigue and overall wellbeing
  • Inflammation management

If you’re considering HBOT for a wellness goal, ask your provider what evidence supports the approach and what results are realistic.

What to expect in a session

Most sessions last around 60–120 minutes.

During your appointment:

  • You’ll sit or lie comfortably in the chamber.
  • As the pressure increases, you may feel ear pressure (similar to flying).
  • You’ll be guided through simple techniques to equalise your ears.
  • Many clients use the time to relax, rest, or listen to audio.

A course of HBOT may involve multiple sessions, depending on your goal and how you respond.

HBOT is generally considered safe when delivered by trained professionals with appropriate screening and protocols.

Possible side effects can include:

  • Ear or sinus pressure/discomfort
  • Temporary fatigue
  • Temporary changes in vision

In rare cases, complications can occur, which is why medical screening and supervision matter.

HBOT isn’t right for everyone. Your provider should review your medical history, including lung and ear health, and any current medications.

Questions to ask before you book

  • What is HBOT being recommended for in my case?
  • How many sessions are typically suggested before reassessment?
  • What pressure and session length do you use, and why?
  • What are the risks based on my medical history?
  • Who supervises treatment and what safety measures are in place?

Ready to learn more?

If you’d like to discuss whether HBOT is appropriate for you, get in touch to ask questions, understand options, and book your session.

Please wear comfortable clothing while in the chamber, no shoes. You can bring a book, some puzzle books, or simply relax to keep yourself entertained for the duration of your session. You will not be able to take your phone into the chamber due to the pressurised environment.

Sessions are either 60 or 90 minutes, please allow time to pressurise and depressurise the chamber which can take approximately 6-10 minutes.

Testimonials

What Our Clients Say About Aligned Wellness

 
 
 
 
 
 
 
  
 
 
 Google 
 lisa Burnham profile picture 
 
 
 lisa Burnham 
 
 
 
 Google star 1Google star 2Google star 3Google star 4Google star 5Trustindex verifies that the original source of the review is Google. 
Lennie, has been a great practitioner for my son. He has tourettes and ADHD and we are using the service to help calm his nervous system to lower anxiety on his body and help reduce his tics. Lennie is really lovely and takes her time to get to know you. Highly recommend.
  
 
  
 
 
 Google 
 Claire Geddis profile picture 
 
 
 Claire Geddis 
 
 
 
 Google star 1Google star 2Google star 3Google star 4Google star 5Trustindex verifies that the original source of the review is Google. 
I went into my osteopath appointment today with Sandra with a complex issue of recurring migraines and visual disturbance due to medically needing to withdraw from the medication that keeps them at bay. Sandra worked her magic, after treating neck and shoulder tension she went on to do some cranial work. I am amazed at the difference it has made. My head is no longer swaying and the headaches/migraines have been relieved. Thank you so much.
  
 
  
 
 
 Google 
 Amanda Dennett profile picture 
 
 
 Amanda Dennett 
 
 
 
 Google star 1Google star 2Google star 3Google star 4Google star 5Trustindex verifies that the original source of the review is Google. 
Loving it!
Melanie is great and the studio is amazing.
  
 
  
 
 
 Google 
 Laura Borrett profile picture 
 
 
 Laura Borrett 
 
 
 
 Google star 1Google star 2Google star 3Google star 4Google star 5Trustindex verifies that the original source of the review is Google. 
Really excellent care as always from Lennie. Have been going to her regularly for 4 years now. She is brilliant at what she does and I am loving the new clinic space! Highly recommend
  
 
  
 
 
 Google 
 Merle Miegel profile picture 
 
 
 Merle Miegel 
 
 
 
 Google star 1Google star 2Google star 3Google star 4Google star 5Trustindex verifies that the original source of the review is Google. 
Sandra is very knowledgeable, professional and also very personable. She not only listened to my complaint about a local pain in my ankle, but also checked my posture, pelvic position and gave my lower body a full MOT. Be aware, though... she has fingers stronger than Superman! Having said that, she managed to sort out niggles I've had for ages on the spot, as well as created a treatment plan for that achy ankle. I can happily recommend Sandra for your next treatment.
  
 
  
 
 
 Google 
 Stefanie Cooper profile picture 
 
 
 Stefanie Cooper 
 
 
 
 Google star 1Google star 2Google star 3Google star 4Google star 5Trustindex verifies that the original source of the review is Google. 
Love the studio, and the instructors are helpful and friendly, giving me tips on form, which I have never experienced before, definitely the best reformer class I have ever been to, I am looking forward to coming back, I have found my new favourite place 😍
  
 
  
 
 
 Google 
 Jenna Hill-Wood profile picture 
 
 
 Jenna Hill-Wood 
 
 
 
 Google star 1Google star 2Google star 3Google star 4Google star 5Trustindex verifies that the original source of the review is Google. 
Wonderful new space! Always so welcoming, you listen and treat accordingly. Your advice is spot on for both myself and my family. So thank you!
  
 
  
 
 
 Google 
 Dani Jani profile picture 
 
 
 Dani Jani 
 
 
 
 Google star 1Google star 2Google star 3Google star 4Google star 5Trustindex verifies that the original source of the review is Google. 
Amazing 1st class!  It was fun, challenging and I’ll definitely be attending again, all the instructors are super professional, very knowledgeable and make the entire experience really enjoyable. See you again soon
  
 
  
 
 
 Google 
 Nathan Simmonds profile picture 
 
 
 Nathan Simmonds 
 
 
 
 Google star 1Google star 2Google star 3Google star 4Google star 5Trustindex verifies that the original source of the review is Google. 
Absolute power house of a session, I ache in all the right places, got the right level of support for where I am... and rapidly discovered I need to have a way more consistent support/program/level of focus to get back to the level of fitness I've been missing for a while.

At 47, sitting on my ar$e all day doing what I do, helping everyone else, I realised it was time to kick my health and wellbeing back into gear and this session was a perfect starter... and I'm going back for more!

Thank you for a stressful, for all the right reasons. whilst entertaining evening, thank you