Pilates during pregnancy is among the best-evidenced ways to stay strong, mobile and comfortable — provided it's modified for each trimester and led well. I'm Katrina Tarrant, principal physiotherapist at The Fix Program in Sydney CBD, and pregnancy pilates is our speciality — in the studio and thro...
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Postnatal exercise works best on a timeline, not on willpower: pelvic floor first, deep core next, full strength last. Here's the physio-approved sequence. I'm Katrina Tarrant, principal physiotherapist at The Fix Program in Sydney CBD. I've guided hundreds of women through the months after birth —...
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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...
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**"Anchor through your tailbone when you are on the mat"** This Pilates cue is a common one when it comes to ensuring your alignment and control of your 'pelvis and spinal neutral' postures in class. This is especially so when testing your deep abdominal strength in exercises such as table top. But...
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The pubic symphysis joint is a specialised joint located in the pelvis, specifically between the left and right pubic bones. It connects the 2 halves of the pelvis. The joint is composed of fibrocartilage, which provides strength and stability while allowing slight movement. The pubic bone itself is...
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I adore moving slowly, especially in a mindful movement class like Pilates reformer or my mat classes. The same can be said for weights at the gym. Moving slowly feels safe and it feels really good. The after effects are huge in the days that follow, but why do slow movements work so well? There are...
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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...
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Your pelvic bowl is the foundation for good posture. Learn to find a level pelvic bowl in sitting, standing, and Pilates, and then fix pelvic tilt habits. The pelvis really is the key to great function and alignment of the spine and the hips. Consider it like a building foundation - strong, supporti...
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✅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...
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There are many considerations before lacing up the shoes and heading out for your first runs. These include: 👉your birth outcomes 👉your leg and hip strength 👉your pelvic floor health, strength and endurance 👉your hormones ( are you still breastfeeding?) 👉your support of your pelvis and spine (i...
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