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    7 signs you’re suffering from neck & shoulder tension and what to do about it

7 signs you’re suffering from neck & shoulder tension and what to do about it

The Rotator Cuff: It’s Good Stuff! Exercises Have you ever seen someone grimacing, rubbing their neck and talking about how they need to get in for a massage? Neck and shoulder tension is everywhere. Below is an executive summary of what causes neck tension and a couple of simple strategies to work your way out […]

15 min morning wake up sequence on Pilates Cadillac

People think that because I’m a Pilates instructor, I spend my days from morning till night working out. Wrong. Although I demonstrate things here and there, I actually spend most of my time watching my clients to make sure they’re moving well.

I love taking the time to work my own body. It makes me […]

Three Great SI Joint Mobilization Exercises

SI joint pain is one major cause of back pain that can be caused from sports, impact, postural imbalances and even hormones from pregnancy. Most people only begin to pay attention to it when it starts to hurt.

There are many resources available online that explain the ins and outs of SI joints, their structure […]

Dealing with depression? Here’s how Pilates can help

Depression and anxiety affects nearly 19 million adults each year, yet this common disease is often misunderstood or misdiagnosed. You’ve probably heard about some emotional symptoms of depression, but did you know that people with depression live with chronic pain and other physical symptoms?

15 years ago I was diagnosed with depression and I noticed that […]

Get your glutes on!

Gluteals, our buttock muscles are known for helping us maintain upright posture. They also help us sit down, stand up, walk around and add curves to our figure.

Today, we will work the different gluteals actions to increase hip mobility, the integration and congruity of the hip joint. We’re also working in the quadruped position, […]

10-Minute Pilates Warm up for Cross Country Skiers

With the recent deluge of snow here in the Blue Mountains I was excited to don my cross-country skis and enjoy the best that winter has to offer.

Before I hit the trail I did a warm up with key Pilates mat exercises that you can use for both classic cross country skiing or skate […]

Exercises to restore optimal gait mechanics

Last week I shared the key elements to look at in a gait analysis and a few key areas that often need more attention and training. Today, I’ll share my favourite exercises to help restore optimal gait mechanics in most people.


Step 1: Start with restoration of t-spine rotation

It is a good idea to re-assess gait after […]

Hand exercises that help with neck and shoulder tension

We use our hands a million times a day, pushing, pulling, grabbing, reaching, texting and keyboarding. We need our hands to be strong and supple for all of these actions. By the end of the day we can feel like our hands are so tired they need a massage. Doing hand exercises can actually […]

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    Shoulder Complex rehab to full conditioning exercise sequence

Shoulder Complex rehab to full conditioning exercise sequence

This sequence of exercises provides many exercises options in each category. Mix and match as you like while sticking to the order of exercises in each of the categories (i.e. Thoracic Spine, Scapulae, Thoracic Spine and Scapulae). 

Thoracic Spine

Mobility exercises on mat or with balance cushion or ball under t-spine

Thoracic rotation
Thoracic hoola […]

Dealing with serious neck pain? Here are 11 steps to try

Can you imagine getting up in the morning and not being able to support the weight of your head?

Sounds extreme but this is exactly the scenario of one of my clients last Friday. She had endured a long flight earlier in the week, deals with sleep apnea and ongoing issues in her lower spine.

Here’s […]