Mat Pilates Exercises to Try at Home!

by (Osteopath & Clinical Pilates Instructor)

Mat Pilates is well known form of exercise and is commonly used as a beginner level for new clients wishing to try Pilates. The focus of mat Pilates is to establish the body’s core or ‘powerhouse’ as creator Joseph Pilates would have called it. The ‘Powerhouse’ refers to the muscles of the pelvic floor, lower back, hips, glutes and abdomen. Establishing control and strength in these muscles is the function of Pilates.

Below are some examples of Mat Pilates exercises that can be completed at home. Please make sure you have medical clearance before trying any new exercises at home.

pilates 100s BrookePilates 100’s-

Start lying on your back. Roll the head and shoulder up off the mat and engage the core. Leg should be lifted off the mat also and held long in front of the body or in table top (bent) position as an alternative.

The arms should be held to the side of the body held out straight and long. In a controlled manner, the arms should beat up and down while taking five short breaths in and five short breaths out.

The focus of this exercise should be on keep the body still and controlled while the arms … read more »

A brief history of Pilates

by (Osteopath & Clinical Pilates Instructor)

Pilates BrookeDid you know Pilates was created by a man?

There is a common stigma around Pilates that it is centered on females, dancers and those individuals alike. It was in fact Joseph Pilates who was the creator of Pilates back in the 1920’s.
Joseph Pilates has a background in Swedish gymnastics, martial arts, body building, skiing and diving. One of Joseph’s first jobs was a self-defense instructor where he went on to train the police.
A few years later, during world war one, he designed some of the Pilates mat exercise that are still practiced today. It is thought that due to these exercises, none of his fellow mates fell sick with the influenza epidemic that killed thousands. These exercises are still practiced today due to positive impact on health and the body.

There is also a stigma that Pilates is easy as it doesn’t involve vigorous cardio or large weights. This is a myth! Pilates exercises focus on deep intrinsic muscles rather than large muscles that you see in the mirror. It tones and sculpts the body from the inside out, focusing on the 6 primary principles- concentration, control, centering, precision, flow and breathing. These principles in combination with … read more »

Verity Boyd

by (Osteopath & Clinical Pilates Instructor)

Put simply, Verrity LOVES being an Osteopath. With her friendly persona and compassionate nature, she will soon put a smile on your face as together you will build an alliance to determine a tailored treatment plan. She believes the key to managing injuries and pain, is for the patient to understand their exact diagnosis and the means behind the osteopathic approach.

Her goals for each client are to help them feel STRONG, ABLE and HAPPY. She embodies our belief that “Every body deserves to feel good”. To deliver these results Verity uses a range of osteopathic techniques, dry needling, clinical pilates and exercise rehabilitation.

Her passion for osteo was fueled by vast and exciting experiences; working for Stay Tuned as an intern, being selected for an osteopathic placement in Mumbai and Goan hospitals (India), and over two years of sports training for various football, netball and soccer teams.

When not in Elwood, Verity likes spending her time at the beach, preferably getting in a surf or two. Her enthusiasms extend to netball, which she has participated in from club level right through to the Victorian state league. Her dreams are to travel the world so if you have any advice … read more »

Patrick Lynch

by (Physiotherapist & Clinical Pilates Instructor)

After completing a Bachelor of Exercise Science at Griffith University on the Gold Coast, Patrick opted for a change of scenery and completed a Master of Physiotherapy at the University of Sydney. Not ready to give up the city life, and head back to Queensland, Pat chose to move to Melbourne where he works at Stay Tuned Sports Medicine in Elwood.
Before becoming a physiotherapist Patrick was always passionate about the importance of maintaining a balanced lifestyle, having always been active and participating in team and individual sports. Throughout his studies this passion has only grown and he is now keen to help others achieve optimal function and reach their individual goals. With a strong background in exercise prescription Pat is sure to employ this in his rehabilitation programs.
Outside of work Patrick loves to explore what the world, and his doorstep has to offer. He is a keen traveller, either to another country or a good coffee shop or brewery he has heard about. Pat grew up surfing, rowing, playing cricket and the various codes of rugby, although he has recently developed a keen taste for Aussie Rules.… read more »

Khoa Pham

by (Physiotherapist)

Khoa is a physiotherapist and clinical Pilates instructor at Stay Tuned Sports Medicine Elwood. He completed his Doctor of Physiotherapy at the University of Melbourne and since then has developed a passion for helping people get back to their best the quickest, and most complete way possible. Having also completed a Science degree, he understands the importance of ensuring his treatments are all evidence based and tailored to his patients. Currently, he is also working at community health centres in Melton and Bacchus Marsh, and he is the head physiotherapist at the Yarraville-Seddon Eagles Football Club.

Outside of work, he enjoys boxing, surfing, and watching sports (AFL, NBA, NFL). He has also recently picked up playing basketball and is currently working hard on his 3-point game.

“Every Body Deserves to Feel Good”read more »

Michelle Lam

by (Physiotherapist and Clinical Pilates Instructor)

Michelle graduated from La Trobe University and has since furthered her skill equipment based Clinical Pilates extensively. She has worked with various amateur league football and soccer teams throughout Victoria and loves treating back and neck pain, sports injuries and post-operative exercise rehabilitation. Michelle is passionate about combining manual therapy techniques in conjunction with active rehabilitation for long term results. Outside of work, Michelle enjoys riding her bike and visiting beaches across the world.

“Every Body Deserves to Feel Good”read more »

Fiona Tydde

by (Physiotherapist & Clinical Pilates Instructor)

Fiona grew up on the sunny shores of Perth where she completed a Bachelor of Science (Physiotherapy) at Curtin University. After graduating in 2010 she moved to Melbourne and completed further qualifications in Clinical Pilates with Dance Medicine Australia as well as Sports and Spinal Dry Needling.

Fiona has worked in private practices across Australia and the UK. She has treated a wide range of Musculoskeletal, Sports and Spinal injuries and has a special interest in women health such as pre and post natal conditions, especially since the birth of her own little boy!

Fiona takes a holistic and personalised approach with every patient and truly believes in the importance of functional rehabilitation for long term results. Fiona strives to help you achieve your goals as quickly as possible. 

In her spare time Fiona enjoys spending time with her young family, yoga and running – she even completed the Paris marathon in 2015!

Fiona works as a Physiotherapist & Group Exercise Rehab Instructor at our Elwood clinic.read more »

Sophie Fletcher

by (Osteopath & Exercise Scientist)

Sophie graduated from the Australian Ballet School with an Advanced Diploma of Dance in 2003. During her training she received several scholarships and awards both for achievements in dance and academic excellence.

On graduating she joined The Australian Ballet performing with the company for the next 4 years. She travelled extensively overseas with the company and was also awarded a travel scholarship in 2005 which enabled her to take classes with major American ballet companies including New York City Ballet, Houston Ballet, San Francisco Ballet and Pacific Northwest Ballet in Seattle. In 2008 Sophie joined the West Australian Ballet as a guest artist and remained there for the next 2 years performing in many critically acclaimed productions. She then joined the Czech National Ballet at the invitation of the director Petr Zuska and performed many notable classical and contemporary roles. Most recently Sophie appeared as Princess Aurora in Prague Festival Ballet’s Sleeping Beauty during its tour of Germany.

Sophie’s connection to pilates began at age 11 as an adjunct to her ballet training and she continued to practise it regularly throughout her career. Sophie is convinced pilates helped her to stay injury free during her career by building a strong, … read more »

What is Clinical Pilates?

by (Osteopath & Exercise Scientist)

Clinical Pilates article postClinical Pilates is a modified form of exercise that was developed and used by physiotherapists to help with the rehabilitation and prevention of muscular injuries. It may be the perfect therapy to help strengthen your core muscles. Specialised equipment such as reformers may be used along with floor exercises and exercises performed on a ball.  One of the major focuses of this type of therapy is the development of strength in the core muscles – the deep abdominal and pelvic floor muscles.  Along with this, Clinical Pilates focuses on postural education and allowing optimal movement in the body.

How does Clinical Pilates Differ from Standard Pilates?

Clinical Pilates is different to standard Pilates in that you are individually assessed by a physiotherapist and then given exercises that specifically target your problem areas.  The physiotherapist closely supervises your technique, and grades the exercises so that injuries are prevented.  In addition  Private Heathcare rebates are available.

Benefits of Clinical Pilates

Some general benefits of Clinical Pilates include:

• the correction of poor mechanics that underlie injuries
• improved posture and flexibility
• firmer and flatter stomach muscles
• improved core stabilisation
• better control over breathing
• less likelihood of injury
• … read more »