Everything You Need To Know About Pilates

“In 10 sessions you’ll feel the difference,

in 20 sessions you’ll see the difference,

and in 30 sessions you’ll have a new body.”

Joseph Pilates (Founder of the Pilates method)


Pilates is a holistic approach to exercise, centred around controlled movements, precise breathing, and mindful concentration.

In recent years, Pilates has gained a lot of love and attention due to its low-impact (but very much humbling at times) style of exercise. It offers a low-impact, high-reward workout that targets key muscle groups while promoting balance, coordination, and core strength.

The core values of Pilates centre around its ability to cater for all individuals from different backgrounds and fitness levels.

There are many benefits but here are some of our faves, just to list a few:

  1. Core Strength: Pilates places a strong emphasis on the core muscles, including the abdominals, back, and pelvic floor. By engaging these muscles in a series of controlled movements, Pilates helps develop a strong, stable core essential for maintaining proper posture, body alignment and preventing injuries. You will hear us talk a lot about deep core muscles and how they are linked to managing and preventing low back pain!
  2. Flexibility and mobility: Through a combination of stretching and strengthening exercises, Pilates promotes flexibility and range of motion in the muscles and joints. This increased flexibility not only improves athletic performance but also reduces the risk of strains and injuries in daily activities (again, injury prevention!).
  3. Posture: Poor posture is a common ailment in today’s society. Pilates helps correct postural imbalances by strengthening the muscles that support the spine and promoting proper alignment of the body. As a result, participants experience reduced back pain and improved overall posture.
  4. Mind-Body Connection: Central to the Pilates philosophy is the concept of mindful movement, focusing on precise, controlled motions while maintaining awareness of breath and alignment. This mind-body connection not only enhances the effectiveness of the exercises but also fosters relaxation and stress relief.
  5. Injury Rehabilitation: Pilates is widely recognised as a valuable tool for injury rehabilitation and prevention. Its gentle, low-impact nature makes it suitable for individuals recovering from musculoskeletal injuries, helping them regain strength, flexibility, and mobility safely and effectively. At Phyx, we promote injury rehabilitation and not just easing the pain, which is where pilates comes in!

How Is Pilates Related To Physio & Rehabilitation

Physiotherapists often prescribe Pilates exercises to patients recovering from injuries such as back pain, joint dislocations, and post-surgical rehabilitation.

Its emphasis on core stability, muscle balance, and functional movement compliments hands-on physiotherapy treatment and modalities, facilitating faster recovery and reducing the risk of recurrence and flare ups.

It can also help to reduce the risk of other injuries that may occur due to previous injuries, going hand-in-hand with injury prevention and rehabilitation!

Pilates allows individuals to return back to their pre-injury or operative state in a safe and controlled environment. Especially in the case of reformer pilates, the adjustability of the springs and infinite possibilities of exercises allow the rehabilitation process to be exciting white still being effective.

Key components of Pilates rehabilitation include:

  1. Functional Movement Patterns: Pilates focuses on restoring functional movement patterns essential for everyday activities. For example, performing leg presses lying on your back allows you to mimic a squat or sit-to-stand movement without having to work against gravity. It also reduces the risk of falling over as you are already lying down, making it much safer especially in the early stages of rehabilitation!
  2. Progressive Resistance: Pilates exercises can be easily modified to accommodate individuals at various stages of rehabilitation. By gradually increasing resistance and intensity, Pilates facilitates progressive strength gains without risking further injury or falls, allowing individuals to continue progressing and making gains.
  3. Mindful Awareness: With a strong focus on mindful awareness, participants learn to tune into their bodies’ signals and move with intention and control. This heightened awareness not only enhances the effectiveness of the exercises but also empowers patients to take an active role in their recovery journey. Additionally, it helps to improve body awareness which is an essential skill for functional mobility especially with ageing.
  4. Whole-Body Focus: Pilates addresses not only the injured area but also the surrounding muscles and joints. By focusing on whole-body integration and balance, Pilates helps prevent compensatory movements and secondary injuries, ensuring a more comprehensive and sustainable recovery.

Pilates To Help Sporting Performance

Beyond rehabilitation and general fitness, Pilates offers numerous benefits for athletes and individuals engaged in various sports and activities.

Its focus on core strength, flexibility, and functional movement translates seamlessly to athletic performance enhancement and injury prevention across a wide range of disciplines.

Some ways in which Pilates enhances sports performance include:

  1. Core Stability: A strong, stable core is essential for optimal performance in virtually any sport or activity. Pilates’ emphasis on core strengthening exercises helps athletes develop a solid foundation for dynamic movement, improved balance, and enhanced power transfer.
  2. Flexibility and Range of Motion: Flexibility is a key component of athleticism, enabling athletes to move more efficiently and effectively. Pilates’ emphasis on stretching and lengthening exercises promotes greater flexibility and range of motion in the muscles and joints, reducing the risk of injuries and improving overall performance.
  3. Body Awareness: Pilates cultivates a heightened sense of body awareness and proprioception, allowing athletes to move with precision and control. This increased awareness of body mechanics and alignment translates to improved technique, efficiency, and injury prevention in sports and activities ranging from golf and tennis to running and cycling.
  4. Injury Prevention: By addressing muscle imbalances, improving biomechanics, and promoting proper movement patterns, Pilates helps athletes prevent injuries and maintain peak performance throughout their training and competitive seasons. Regular Pilates practice can reduce the risk of overuse injuries, strains, and sprains, allowing athletes to train smarter and perform at their best.

Getting Started

At Phyx. we are passionate about Pilates and we have designed our classes to strengthen the body, improve flexibility, and enhance mental awareness.

Our Physios will help to tailor your classes to target your goals, while being mindful of your limitations or injuries. Our clinic offers weekly classes ranging from mature to open to pregnancy-focused classes, meaning there will be a class that suits you! All classes are run by physiotherapists, so we will all look after any preexisting or current concerns that you have and ensure you are safe in the classes.

To join our classes, you will first need to book in with one of our physios (choose Initial Exercise Consult – book here). This appointment is claimable through your private health insurance so be sure to bring your card with you on the day.

You can read more about different class types here.

Looking to make an appointment or book a pilates class?

Booking online is the quickest, most convenient way to lock in the time, practitioner & class type you want.