1-1 Pilates in Dalkey
What to Expect from Your First Session
By Tammi O'Flynn | 1-1 Pilates Instructor | Dalkey & Ballsbridge, Dublin
If you've been thinking about trying 1-1 Pilates in Dalkey but aren't quite sure what to expect, or whether it's right for you, this article is for you.
A lot of people come to me after months (sometimes years) of managing a niggling back problem, recovering from an injury, or feeling like their body just isn't performing the way it used to. They've often tried group Pilates classes, physio, or the gym, and found that something is still missing. What they usually need is a program that's built entirely around them: their history, their body, and their specific goals.
That's exactly what 1-1 Pilates offers. And it's why so many of my clients say their first session felt completely different from anything they'd tried before.
Who Is 1-1 Pilates in Dalkey For?
My Dalkey clients come to me for a wide range of reasons, but the most common are:
Back pain and postural issues. Whether it's chronic lower back pain, a desk-related problem, or a long-standing issue that flares up unpredictably, 1-1 Pilates addresses the underlying muscular imbalances and movement patterns that are usually at the root of the problem. Unlike large group classes in a gym, I can see exactly what your body is doing and correct it in real time.
Injury recovery. Post-surgery, post-physio, or recovering from a sports injury, 1-1 Pilates is one of the most effective ways to rebuild strength, stability and confidence in your body after an injury. Many of my clients come to me after finishing their physio treatment, when they still feel weak or vulnerable and need a structured, progressive program to get back to full function. Some have also managed to avoid surgery altogether after a regular Pilates program scaffolded them back to function.
Sports performance. Whether you're a runner, a golfer, a cyclist, tennis/padel player or a team sport player, Pilates builds the kind of deep core strength, balance and body awareness that directly translates to better performance and fewer injuries. I also work with performers in dance, theatre, music, etc. Several of my Dalkey clients use their weekly session as the foundation of their training, the thing that keeps everything else working.
What Happens in a First Session?
A lot of people are nervous before their first 1-1 session, especially if they've never done Pilates before, or if they've been dealing with pain or injury. Here's exactly what to expect:
We start with a conversation. Before we get on the mat, I spend time understanding your history — any injuries, surgeries, chronic issues, what you've tried before, and what you're hoping to achieve. This isn't just a formality, it shapes everything that follows.
Then we beginwith explaining and demonstrating the core Pilates principles so you have a good foundation and understanding to begin to build on.
I assess how your body moves. I'll ask you to do a few simple movements so I can see where you're holding tension, where you're compensating, and where the real work needs to happen. Most people find this revealing in itself, it often explains why a problem has persisted despite other treatments.
We move gently and purposefully. Your first session will be calm and controlled. Nothing dramatic. I'll introduce you to the foundational Pilates principles: breath, alignment, core connection, and we'll begin building from there. You won't be thrown into a demanding routine on day one.
You leave with a clear picture. At the end of the session I'll explain what I've found, what we'll focus on, and what a programme for you might look like. Most clients leave feeling both physically better and more informed about their own body than they've been in years.
Sessions are 60 minutes and take place in a private studio space in Dalkey.
How Is 1-1 Pilates Different from a Group Class?
This is the question I get most often, especially from people who've done group Pilates and either found it helpful but plateaued or got injured, or simply didn’t “get it”.
In a group class, the instructor is often managing 10, sometimes 15 people at once. They can offer general guidance but often can't see the specific way your hip tilts, or the subtle compensation your left shoulder makes, or the fact that the exercise everyone else is doing safely is actually reinforcing your problem.
In a 1-1 session, every exercise is chosen for you, every rep is observed, and every correction is personal. The result is that you progress faster, you build better habits, and crucially for people with pain or injury history, you work safely within your specific limits while still being appropriately challenged.
For my clients dealing with back pain or recovering from injury, this isn't a luxury. It's often the difference between something that actually works and something that doesn't.
About Tammi O'Flynn
I'm a Pilates instructor and holistic health practitioner with over 20 years of experience, based in Dalkey and Ballsbridge, Dublin.
I trained as a professional ballet dancer before moving into natural medicine and movement therapy — which means I've spent my entire career at the intersection of body, performance and health. I hold a Doctor of Phytotherapy (clinical herbal medicine) and am registered to practice in Ireland, the UK and South Africa.
My Pilates clients range from people in their 20s dealing with their first injury, to athletes in their 50s who want to keep performing at a high level, to people in their 70s rediscovering what their body is capable of. What they all have in common is that they wanted something personalised, and they found that it made all the difference.
Alongside Pilates, I also support clients with EFT Tapping and natural fertility care, you can read more about those by following the links.
Ready to Book Your First Session?
I currently have a small number of 1-1 Pilates slots available in Dalkey.
If you'd like to find out whether 1-1 Pilates is right for you, book a free 15-minute introductory call and we can have a brief conversation about what you're dealing with and what might help.
Or if you're ready to get started, you can book your first session directly:
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