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Four point kneeling is a great position to challenge the core and the dynamic teams/ slings of muscles that help to support the pelvis and hips. These are 3 progression that we use in class. They progress in level of stability and strength required. It is the most difficult position to maintain well so be...Read More
Chair Exercises: Exercise doesn’t always mean donning your leggings and joining a group. We can exercise and increase our mobility on the chair. If any of you are desk based, sitting for more than 1 hour at a time, then these exercises will especially be of use. Our tissues get stuck together when we sit...Read More
The Feet! Our primary contact point with the world that we walk upon is via our feet. If our feet our lacking in motion, or moving differently from each other they will feed different information up our legs and to the rest of the body. This can result in pelvic problems, low back pain and...Read More
Lunges: The lunge (do I already hear a groan!) is one of Physiotherapists favourite exercises and it should be yours too, as there are some many benefits built into the one exercise. It targets leg strength, specifically your gluts, quads and hamstrings. Performed properly it requires your core to engage to provide stability. It requires...Read More
Before you view the video below and start your neck exercises it is important to remember that a happy neck sits on top of a happy mobile thorax (ribcage). Therefore you may want to also do some thoracic mobility drills too. There are some examples on the website in the free video page. https://www.pro-align.com.au/lifestyle/videos/ Tension and...Read More
With all the sitting down that we do in our modern lives it is important that we keep our hips open and able to move into extension. Hip flexor stretches are a great way to maintain both hip mobility but also help the spine as some of the deep hip flexors also attach onto the...Read More
Before you start these neck exercises it is important to remember that a happy neck sits on top of a happy mobile thorax (ribcage). Therefore you may want to also do some thoracic mobility drills too. There are some examples on the website in the free video page. https://www.pro-align.com.au/lifestyle/videos/ Tension and strain in the neck area...Read More
Pelvic Floor, the Core and More…… The pelvic floor muscles are an essential part of the group of ‘core’ muscles that help to provide us with control and stability during our functional Pilates exercises. In addition, they are the very muscles that help to unload the spine, regulate abdominal pressure and maintain continence, or...Read More
The Bridge: The Bridge is a fantastic exercise that requires core activation and pelvic stabilisation while, strengthening your gluts and hamstrings and opening up the front of your hip. A few pointers to ensure you get maximum benefit from the Bridge are: Ensure your inner core is activated before tilting your pelvis. If not...Read More
Mobiliser Series – Hip & Spine: This is another great mobiliser series, focused on improving multidirectional mobility in your hip and spine region. Differing from the traditional static stretch, this mobiliser series relies on controlled fluid movement and a more dynamic stretch. Traditional static stretches work on joint range of motion and muscle length. These...Read More