The sacroiliac joint is a vital component of the human skeletal system, connecting the sacrum (the triangular bone at the base of the spine) to the ilium (part of the pelvic bone). It is often referred to as the SIJ ( sacroiliac joint). It serves a crucial role in transferring forces between the upp...

When it comes to good shoulder function, upper back posture and a content neck, it all comes down to the work across your upper back and shoulder blade support muscles. We call this 'scapular stability.' When your shoulder blades (or scapulae) are supported with the right muscles and in the correct...

The importance of your upper and middle trunk cannot be underestimated when it comes to your body's efficient function. Typically a stiffer part of the trunk due to the protective cage for the heart and lungs underneath, the ribs and associated thoracic spine posture issues can quickly arise with ou...

There are many great reasons why slow movements are used in muscle strengthening. It is not always about fast explosive lifting and weights. As a physio, I see the benefits of slow loads, mindful technique and focused strengthening almost daily in my clients. This is how we roll in most of the Pilat...

The pelvis really is the key to great function and alignment of the spine and the hips. Consider it like a building foundation - strong, supportive, level - offering the best chance for the tall spine (or skyscraper) to remain aligned. Bad foundation, bad issues above. So, how do you find this magic...

✅When it comes to everyday posture, try not to work too intensely in the level of activity of your postural, trunk and core muscles. Postural muscles such as the deep abdominal corset, the diaphragm or the spinal muscles need to work all day for you, and they are therefore only needed at low levels...

👉 When it comes to your posture, less is definitely more. 👉 Do remember that your postural muscles ( the ones deep in there that hold you up all day), are not the big powerhouse muscles of your body. They work at low levels, but for a very long time! 👉 Don't over do your posture. Gently stack or...

Holding our posture up all day can be quite a tiring feat. Our bodies are so terribly good at adapting for the needs we place on it. Often these adaptations are great strategies, but often, they are not. We 'cheat' and often begin to use muscles and strategies not quite ideal and often a cause of te...

✅ "Find your neutral pelvic foundation." Why do we ask you in posture and Pilates classes to do this before and throughout every single exercise? The lumbar spine or lower back sits above your pelvis. It comprises of 5 large vertebra, and as you can see, not much else! It is very mobile when compare...

_Powerful thoughts, powerful language, powerful body_ Here is another little gem from my favourite physio and pain guru, David Butler. The brain loves to change (have you heard of neural plasticity?) and in addition, the brain loves to swim in its 'soup' of neurotransmitters and hormones. The brain...