Pilates 101: Get [Your] Back to Health pre-enrollment

DO YOU WANT TO STRENGTHEN YOUR CORE BUT BACK PAIN or INJURY KEEPS GETTING IN THE WAY?

Then our Pilates 101: Get [Your] Back to Health Program is perfect for you!

Watch this video to see what others have to say about their experience in the program.  

Then scroll down to apply! 

**Only 10 spaces available**

WE OFFER THIS PROGRAM IN FALL, WINTER, AND SPRING!  

Call our office to find out when the next Pilates 101 program starts.

This program is by application only. Read on to learn if you might be a good fit and then register below to submit your application.  

Pilates 101: Get [Your] Back to Health is a one-of-a-kind 8-week program that delivers safe, yet highly effective Pilates-based core strengthening exercises that are easy on the joints, and help improve your flexibility and posture. This program is more than just a class - it's a learning experience that will leave you feeling more confident and empowered about how to exercise and how NOT to hurt your back!  

Who It's For:  

This program is perfect for people aged 40+ who want to get stonger but are fearful because they have a bad back, and they've been injured and discouraged trying other types of exercises. It’s perfect for you if you’re getting older - or worried about getting older - and don’t want bad movement habits that may have built up over the years to slow you down or get worse! It's also perfect for people who need accountability and worried about strengthening their core incorrectly or with poor form.  

Along with specialized core-strengthening exercises, you will also learn what leads most people to having back problems at some point in their life (4 out of 5 people will!) and how you can prevent that from happening to YOU - without ever needing prescription pain medications or expensive procedures.  

**This program is limited to just 10 people and by application only.**  

-Serious inquries only please-



WHAT TO EXPECT:

Eight 1-hour Sessions

Every Tue from 6-7pm

Private Facebook group for accountability and to get your questions answered between sessions

Printed handouts and video recordings of ALL the content and exercises

Paced education and instruction for a healthier back and stronger core!


HERE'S THE PROGRAM SCHEDULE....


Week 1:

WHAT CAUSES BACK PAIN?

  • Basic anatomy of the spine and how this knowledge helps you better understand back problems. 
  • Why so many people are dealing with back problems? And why common medications and procedures don’t work.
  • How posture and too much sitting impacts back pain and the health of your spine
  • CJ's number one exercise for back pain relief and prevention

Week 2:

CORE STRENGTHENING BASICS

  • What makes up your deep, central core exactly? (Hint: It’s NOT 6-pack abs)
  • Proper breathing to access your deep core and make it more effective
  •  Your “extended” core – all the muscles that are essential for keeping your spine strong and healthy
  • CJ's favorite core “prep” exercise to fire up the abs

Week 3:

GET TO KNOW YOUR ABS & MOBILIZING THE SPINE

  • Welcome to Pilates! Learn the very basics and essence of Pilates
  • Why “Mobility before Stability” is important (and often a missing link in other exercise programs)
  • Learn basic exercises to wake up your Abs and Mobilize your Spine
  • Learn easy ways to keep your spine mobile throughout the day to eliminate stiffness

Week 4:

HIPS, GLUTES, & HAMSTRINGS

  • Meet your "power house" and why it's so important?
  • Hamstrings... to stretch or not to stretch?
  • Your Hips don't lie - especially when it comes to stability
  • Learn basic Pilates-based exercises that target these areas along with modifications based on your level

Week 5:

STRONG BACK AND NECK

  • The importance of "thoracic extension" and how it relates to your neck
  • How to fix a “text neck” and reverse hours spent looking at your phone or tablet  
  • What your lower back posture has to do with your neck alignment
  • Learn basic Pilates-based exercises that target these areas along with modifications based on your level

Week 6:

LATERAL LINE, OBLIQUES, AND ROTATION

  • Why rotation is such an important function of the spine
  • Learn how to properly twist without hurting yourself
  • Learn CJ's all-time favorite rotation exercise
  • Learn basic Pilates-based exercises that target these areas along with modifications based on your level

Week 7:

FUNCTIONAL PILATES: HOW TO USE PILATES IN EVERY DAY LIFE

  • How to find your "Pilates posture" in every day situations
  • How to use Pilates to have less fatigue when you have to stand for long periods
  • Balance - Pilates keeps you from falling over
  • Breathing - how to be more mindful about your breath and how it connects to your core

Week 8:

RE-CAP, TAKE-AWAYS, AND FINE-TUNING

  • Take a look back and review everything you've learned (you'll never think about posture in the same way again)
  • Putting it all together and last-minute problem-solving
  • Resources for continues success
  • Happy Graduation!


​Can't make every session in person? 

Not a problem!  

We are setting up a private Facebook group where you can ask your questions in between sessions and you will receive handouts and videos of everything we cover. No Facebook? Don't worry - you'll also receive everything by email.


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