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 […]

Gait Analysis – what to watch for

What is gait and the gait cycle

Gait literally means human walking. The gait cycle refers to taking a step with your right foot and then with your left. There are two phases of gait: the stance phase and the swing phase. When you assess gait it is most informative if you focus on the […]

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 […]

Flap your elbows for great shoulders

  • Permalink Happy Pilates student and teacher exercising shoulderGallery

    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 […]

Core Conditioning in 3D

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 […]

All-encompassing back strengthening exercise