About Norfolk & Suffolk Pilates & Therapy

Due the Coronavirus pandemic some of the services at Norfolk Pilates and Therapy are limited. We are currently offering online Pilates classes. Please see our pilates page for further information. Many thanks.


Norfolk & Suffolk Pilates & Therapy based in Dereham in the heart of the county of Norfolk and soon to be in Suffolk.


On this site you will find links to the services we offer which includes Pilates in Norfolk for all levels, massage – both sports and Holistic and injury rehabilitation and Reiki.


Norfolk & Suffolk Pilates & Therapy are committed to delivering a diverse range of Pilate’s classes and treatments. We pride ourselves on our attention to detail and high level of service. Our aim and philosophy is to create a welcoming and friendly setting and a strong focus on customer care and service. We offer small group classes and one to one tuition for those who may be recovering from an injury or have a specific goal.


Carolyn is a fully qualified Body Control Matwork Teacher certified by Europes largest professional Pilates organisation.

About Carolyn

Carolyn has always been passionate about sport, health and nutrition. In 2003 Carolyn moved to Cyprus where she became fascinated about sports health and nutrition. It was here she began competing as a runner and a swimmer. During this period she began training for The Great North Run which is the second largest half marathon in the world and requires both physical fitness and endurance training.


Whilst training for the event, Carolyn sustained a calf injury, but through intense rehabilitation with the help of Sports Massage and a personal trainer she was able to recover and compete.


This experience fuelled her passion for a greater understanding of the human body  and how understanding both mechanics and anatomy work in relation to recovering from injury, injury prevention and rehabilitation.

In 2006 she trained as a Primary School Teacher where she taught PE. This gave her the opportunity to inspire children to lead an active life and enjoy the benefits of a fit lifelstyle.


During this time valuable experience was gained in running instructor led classes for different abilities in order to accommodate all levels of experience.


In 2009 Carolyn enrolled on an ITEC level 4 Diploma in Sports Massage and Holistic Massage therapy where she studied deep tissue massage, myofascial release, injury assessment and postural assessment.


Carolyn found that many of her clients were commonly suffering with complaints such as back pain either through stress or injury which led to poor posture. This highlighted an issue that people from all walks of life suffer from, whether sports related or not. This inspired her to become a Body Control Pilates instructor.


Pilates is an exercise system that focuses on stretching and strengthening the whole body to improve balance, muscle strength, flexibility and posture.

Pilates was created by German born Joseph Pilates in the early 1900's and incorporates elements of yoga, martial arts and Western forms of exercise and has been shown to dramatically help with both preventative and rehabiliative applications.


Carolyn regularly provides massages treatments and therapy for Dereham Football Club, Dereham Rugby Club and Triharder, Dereham Otters, Tri Angular (Triathlon group) amongst others.


Carolyn is a fully qualified Body Control Pilates teacher certified by Europe’s largest professional Pilates organisation, and is passionate about bringing the benefits of Pilates to everyone.

Pilates is an exercise system that focuses on stretching and strengthening the whole body to improve balance, muscle-strength, flexibility and posture. It was created by German-born Joseph Pilates in the early 1900s and incorporates elements of yoga, martial arts and Western forms of exercise and has been shown to dramatically help with both preventative and rehabilitative applications. 

'In ten sessions you'll feel the difference, in twenty you'll see the difference and in thirty, you'll have a new body'

Joseph Pilates

Pilates is built around it's eight basic principles.


This programme requires the movement of both body and the mind. It is essential that you concentrate on every movement to develop correct alignment and body awarenesses.


“ Before any real benefit can be derived from phyiscal exercises, one must first learn how to breathe properly. Our life depends on it” - Return to life Joseph Pilates

Focus on breathing is essential to this form of exercise. Breath is one of the keys to life itself - the respiratory muscles are the only skeletal muscles essential to life – yet breath is often taken for granted. Research has shown that co-ordinating breathing out with movements that require the greatest effort provides the spine with the greatest stability. It helps us to decrease activity in muscles that are not necessary to the movement taking place. Co-ordinating the breath and movement takes practice.


The aim of Pilates is to teach the core or  'centre' stability and then progress by test this stability with challenging movements. To achieve this effectively an individual must gain an understanding of alignment. Centring is a dynamic process that relates directly to both the challenge of limiting any unwanted movement as well as maintaining the control and flow of the movements that are supposed to be taking place at any given movement throughout the exercise.


Breath, control, mindfulness, centering, alignment and precision unite as the many groups of muscles work together to support and govern movement. Practicing each of the above principles achieves Pilates' goal of an integrated mind-body workout.


The Pilates method stresses good posture and awareness of the placement of all parts of your body. During your Pilates workout, it is important to be aware of the position of your head, neck, spine and pelvis to ensure proper breathing and technique.


Pilates' method is based on mindfulness, including proper, safe and complete muscle control. With proper control, you utilise the exact and correct form, leaving no part of your body unattended. In your mindful awareness, you direct each and every movement.

Flowing Movement

Flowing movement provides part of the uniqueness to the Pilates method. A focus on controlled, graceful and yet dynamic movement should be at the core of each movement.


Executing one exercise with deliberate exactitude is more important than completing more repetitions with sloppier form. For this reason, good Pilates instructors provide detailed instructions to their students on all Pilates movements.

'Whether you are new to Pilates or have already been enjoying the benefits, I feel confident that with my experience and range of classes offered, you will be able to achieve results and achieve your goals.


Carolyn holds classes for Beginners, Improvers and Intermediate.


Pilates classes run on a course basis with a maximum of 12 people, allowing Carolyn to get to know everyone in the group personally and adapt exercises or introduce additional exercises as required. Head over here for class information and here for class prices.



You don't need to be into sport to benefit from a sports massage.  Prolonged sitting and repetitive nature of many everyday tasks can lead to repetitive strains, overuse injuries and postural problems. This can result in pain, reduced range of movement and poor function.


A Sports massage uses a combination of massage and stretching techniques to release areas of tension within the muscle, lengthen shortened muscles, improve flexibility and mobilise joints; reducing symptomatic pain and improving function.

  • Relief from aches and pains, knots and sore muscles

  • Improve flexibility through stretching and relaxing tight over exerted muscles

  • Improved posture

  • Treatment and rehabilitation of muscle, tendon and ligament injuries

  • Speed up recovery time

  • Prevention of injuries through regular monitoring

Rehabilitation Massage:


Will address conditions such as shoulder and neck pain, medial tibial stress syndrome, back pain and plantar fasciitis. A combination of techniques such as soft tissue release, trigger point therapy and muscle energy techniques are used to alleviate pain, improve range of movement, address muscle imbalances returning you to functional fitness. To prevent your injuries from becoming a reoccurring problem I like my clients to take a proactive approach to recovery which may include stretching and/or strengthening exercises, advice on posture and self massage.

Maintenance Massage:


If you are training for an event, massage will reduce the time taken to recover between sessions allowing you to train harder. Regular massages will help to prevent overuse injuries as areas of tension can be identified and addressed before they develop and cause a problem. Maintenance massage will also ensure a good range of movement is maintained allowing you to maintain good form in your chosen sport and reducing your chance of injury.

Holistic Massage:


Holistic massage involves tailoring treatments to the individual client specifically targeting their needs and the client as a whole. Taking into account their emotional and spiritual well being as well as their physical body.

In my experience, I have used this approach when working with young adults to help them through difficult stages of their life that often cause extreme anxiety and stress such as puberty, marriage break up, exams and self esteem issues.

Massage is a wonderful stress-buster for children. All too often we assume stress is an ‘adult’ condition, but if you think about it, even young infants and children are prone to stress e.g.


  • A young child starting school who is unfamiliar with the area

  • Children in the class will experience stress

  • Family illness or financial problems

  • Even holidays can produce emotional strain.


In studies of the benefits of massage therapy, a reduction in stress and stress hormone levels has been shown. There is a relationship between stress and the immune system. If stress hormones are chronically elevated, the stress hormone cortisol will destroy the healthy immune cells that fight viruses and tumours and keep the immune system healthy. If you can reverse that, you not only reduce stress but also reduce stress hormones, allowing the immune system to bounce back and do its job, which is to heal the body and keep it healthy.


Benefits of Holistic massage


  • Promotes relaxation

  • Improves circulation

  • Relieves tired stiff joints

  • Improves skin elasticity

  • Boosts immunity

  • Help reduce swelling

  • Relieves symptoms of stress

  • Encourages a feeling of well being

Have a look here at our massage prices where you will find something to suit your needs.


Reiki, (pronounced ‘Ray-key’), means ‘universal life energy’ and it describes a system of natural, hands-on healing that originates from Japan. This gentle, safe form of energy-work can be of benefit to anyone during the normal course of life and in times of illness and stress. Reiki works holistically, which means that it assists at every level of a person’s being – physical, mental, emotional and spiritual. The energy of Reiki works with the body’s own healing processes, helping to restore balance, harmony and well-being. It can safely be used in conjunction with conventional medical treatments and combines well with other complementary therapies. Clients report reduced levels of pain, greater energy, improved mood and

Treatments take place with the client fully clothed and each Reiki session lasts about an hour, depending on the client’s specific needs. People often experiencce a sense of deep relaxation, comfort and peace and may fall asleep during the treatment; they may also have an emotional response which indicates that a shift is taking place. Reiki usually has a cumulative effect, so with each successive treatment, the energy and healing can go deeper. It is not necessary to have any particular religious or spiritual beliefs in order to benefit from Reiki.

Have a look here at our prices for all our Reiki treatments.


Contact Us

Norfolk & Suffolk Pilates & Therapy

44 Norwich Road, Dereham, Norfolk NR20 3AE

Email: carolyn@norfolkpilatesandtherapy.co.uk


07956 370190