Counteracting Poor Posture: 5 Simple Stretches for Everyday Relief

Following on from our recent blog exploring poor workstation ergonomics — where we identified common postural habits and the conditions they often lead to — we’ve put together a quick and practical follow-up.

This quick and simple blog shares 5 simple, effective stretches designed to help counteract the effects of modern life on your posture — whether you’re working at a desk, driving, watching TV, scrolling on your phone, or just spending long hours sitting. Because poor posture isn’t just limited to office workers, we’ve created this resource for anyone looking to relieve stiffness, reduce tension, and move better throughout the day.

The stretches - What, Why, and How:

1. Pec Stretch (Chest Opener)

Why it helps:

Sitting with rounded shoulders (think desk work or scrolling on your phone) causes tightness in the chest muscles, which contributes to poor posture and upper back discomfort.

How to do it:

• Stand in a doorway and place your forearm against the doorframe with your elbow bent at 90 degrees.

• Step forward with one foot until you feel a gentle stretch across your chest.

• Keep your shoulders relaxed and avoid arching your lower back.

• Hold for 30 seconds, then switch sides.

2. Thoracic Extension over Rolled-Up Towel or Foam Roller

Why it helps:

Hours of slouching causes stiffness through the mid-back (thoracic spine), limiting movement and putting pressure on the neck and lower back.

How to do it:

• Roll up a towel lengthwise into a firm cylinder or have a foam roller handy.

• Lie on your back with the towel or roller positioned horizontally under your upper back (just below the shoulder blades).

• Support your head with your hands and gently lean back over the towel/roller, allowing your chest to open and your spine to extend.

• Breathe deeply and hold for 30–60 seconds. You can repeat this 2–3 times, adjusting the roller or towel’s position slightly each time for different areas of the mid-back.

3. Seated Trunk Rotation

Why it helps:

Prolonged sitting often reduces rotation through the spine, leading to stiffness and reduced mobility — especially through the mid and upper back.

How to do it:

• Sit upright on a chair with feet flat on the floor.

• Cross your arms over your chest or place your hands behind your head.

• Rotate your upper body to one side while keeping your hips and legs facing forward.

• Hold the stretch for 10–15 seconds, then return to centre.

• Repeat on the other side. Perform 2–3 rounds each side.

4. Hip Flexor Stretch

Why it helps:

When sitting for long periods, the hip flexors shorten and tighten, contributing to lower back discomfort and poor pelvic alignment.

How to do it:

• Kneel on one knee with the other foot in front, forming a 90-degree angle with both legs.

• Gently shift your weight forward until you feel a stretch in the front of the hip on the kneeling side.

• Keep your torso upright — avoid leaning forward or arching your back.

• Hold for 30 seconds, then switch sides.

5. Side-Bend Neck Stretch

Why it helps:

Looking down at phones, laptops, or steering wheels tightens the muscles on the side of the neck and shoulders, often leading to tension headaches and reduced neck mobility.

How to do it:

• Sit or stand tall with your shoulders relaxed.

• Gently tilt your head to one side, bringing your ear toward your shoulder (don’t shrug).

• To deepen the stretch, lightly place your hand on the side of your head for added pressure.

• Hold for 20–30 seconds, then switch sides

Final Thoughts

Modern life places a lot of demands on our posture — whether you’re at a desk, behind the wheel, or just spending more time on your phone than you’d like to admit. The good news? A few targeted stretches done regularly can go a long way in relieving tension, improving mobility, and supporting better posture throughout your day. Try adding these five simple stretches into your daily routine and notice how your body responds. Your spine will thank you!

Need more tailored advice specific to you and your body? Or are you in need of a treatment from one of our Osteo’s or active mobility work through Pilates? Head over to our booking page to book online or call 03 5229 3220 to talk to our friendly reception team about seeing one of our qualified Health Professionals.

The Rise of Men in Pilates: Strength, Mobility, and Whole Body Movement

Once perceived as a women-dominated domain, Pilates is undergoing a powerful shift. More men are jumping onto the Reformer, starting Clinical Pilates sessions, and trying Mat classes - experiencing firsthand the transformative benefits of this intelligent movement system. Whether they’re athletes chasing performance gains, office workers countering desk fatigue, recovering from injury, or wanting to improve their quality of life, men are increasingly turning to Pilates—and for good reason.

The Rise of Men in Pilates

Over the past decade, Pilates has steadily gained traction among men. High-profile athletes such as LeBron James, Cristiano Ronaldo, and Andy Murray have publicly credited Pilates as a key element of their training and recovery routines. This growing visibility has challenged outdated perceptions and opened the door for more men to explore what Pilates can offer—not just in terms of rehabilitation, but as a foundational method for building strength, balance, and resilience.

At our Bay City Health, we’ve seen firsthand a rise in male clients seeking out Pilates, often after trying other modalities for persistent back pain, tight hips, or recurring injuries. But once they step into the studio, many are surprised at the physical challenge, mental focus, and results that Pilates delivers.

Benefits of Pilates

While the benefits of Pilates are universal, there are several that stand out for men based on anatomy, physiology and simple genetics:

• Mobility: It’s common knowledge that men will generally favour strength over stretching - leading to joint stiffness and muscle tightness over time. The idea of stretching is usually along the lines of sitting down for 30 minutes trying to touch your toes. Thankfully, that’s not the case with Pilates, as it integrates active mobility into most exercises, therefore improving joint and muscle range of motion.

• Mental Health: We’ve heard it all before: “exercise releases endorphins”. Pilates is no different! In a nutshell, Pilates is a form of exercise that will have you leaving the session feeling great - not just physically, but mentally. The combination of heart rate, strength, and mobility is like easing the release valve. For that magical period of time post session, the weight of the world is at bay.

• Postural Mechanics: Many men develop tight hip flexors, hamstrings, and lower backs from sports, gym workouts, or prolonged sitting to name a few. Pilates directly targets these areas, improving mobility and spinal mechanics.

• Core Activation: Unlike crunches or planks alone, Pilates enables men to consciously and sub-conciously engage deep stabilising muscles (like the transverse abdominis, multifidus and pelvic floor), which supports proprioception, balance, overall core strength, spinal health and athletic performance.

• Shoulder and Upper Body Control: Men often carry tension through the traps and neck, or develop over-dominance through the pecs and deltoids. Pilates emphasises thoracic spine mobility - particularly into extension - which in turn promotes shoulder mobility, scapular control and improved posture, therefore contributing to better upper body mechanics.

• Injury Prevention and Longevity: Whether you’re lifting heavy at the gym, cycling, running, or parenting young kids—Pilates reduces the risk of strain injuries and helps men stay active, mobile and engaged in their activities of daily living.

Famous Male Athletes Who Use Pilates

Some of the world’s top male athletes incorporate Pilates into their training routines—not just for flexibility, but to enhance performance, prevent injuries, and support career longevity:

• LeBron James (Basketball): The NBA superstar is known for his intense focus on body maintenance, and Pilates plays a big role in keeping him mobile, strong, and resilient in a high-impact sport.

• Cristiano Ronaldo (Football): One of the fittest footballers in history, Ronaldo integrates Pilates into his weekly routine to maintain core control and reduce injury risk.

• Andy Murray (Tennis): Following hip surgery, the tennis star turned to Pilates as part of his rehabilitation. It helped him regain dynamic movement control and return to the court with greater stability.

• Tiger Woods (Golf): Known for his strict training regimen, Woods has used Pilates to maintain core strength and spinal mobility, both crucial in the biomechanics of a golf swing.

• David Beckham (Football): Pilates became a regular part of Beckham’s routine in the latter years of his career, helping him stay injury-free and extend his playing longevity.

AFL Players:

Pilates has become a key training and recovery tool for many elite AFL footballers, helping them enhance core strength, improve mobility, prevent injuries, and extend their playing careers. Below is a list of AFL players who are well known for incorporating Pilates into their training and recovery routines:

• Bailey Smith

• Patrick Dangerfield

• Marcus Bontempelli

• Lachie Neale

• Scott Pendlebury

• Patrick Cripps

• Isaac Heeney

*A couple of past players that were avid Pilates-goers and displayed traits of Pilates strength training included:

• Gary Ablett Jnr

• Chris Judd

• Dusty Martin

What these athletes have discovered is what more men are starting to realise: Pilates is not a “soft” option—it’s a powerful tool for elite-level performance.

Pilates Was Created by a Man – And It Started with Strength

It often surprises people to learn that Pilates was actually created by a man—Joseph Pilates.

Born in Germany in 1883, Joseph suffered from a range of illnesses as a child, including asthma and rickets. Determined to overcome his frailty, he immersed himself in physical conditioning. He trained in boxing, gymnastics, martial arts, and bodyweight calisthenics, and studied anatomy and animal movement.

During World War I, while interned in a British camp, he began developing his unique movement system to rehabilitate injured soldiers—using whatever equipment was available, including springs from hospital beds (the foundation of today’s reformer machines). He later refined the method in New York, where his studio attracted dancers, athletes, boxers, and actors alike.

Joseph Pilates believed his method—originally called Contrology—was the key to developing a balanced body, strong mind, and efficient movement patterns. He was decades ahead of his time, promoting core control, breathwork, and posture long before these became mainstream ideas.

So whilst there was a time Pilates used to be viewed as “feminine” by most men, today Pilates is becoming increasingly popular for it’s versatility and results for both men and women.

Pilates for Every Age: From Teens to Older Adults

One of the most exciting trends we’ve seen is the wide age spread of men now engaging in Pilates. Older men are coming through our studio with a clear goal in mind—to age gracefully. For many, that means improving balance, maintaining mobility, and preserving the strength needed for everyday tasks like walking, gardening, lifting, or getting down to play with grandchildren. At the other end of the spectrum, we’re seeing more teenage boys referred for postural issues—from forward head carriage to excessive lumbar lordosis—often due to long hours at desks, devices, or early sports specialisation. Pilates meets each individual at their level, offering tailored support whether the goal is longevity, function, or early intervention.

Men in Pilates – What They Want vs What They Need

When men first walk into a Pilates studio, they often come seeking strength, sweat, and stretch. They want a challenge, a solid workout, and visible results. And Pilates can absolutely deliver that. From loaded leg springs to dynamic plank sequences, Pilates can be as tough and rewarding as any gym session.

But what they need is often something deeper. They need control over their movement patterns, improved joint mobility, a better relationship with breath, and postural endurance that supports their body in both static and dynamic tasks. They need a method that doesn’t just work the muscles—but educates the nervous system, restores balance, and builds a foundation that other forms of training can sit on top of.

The beauty of Pilates is that it meets men where they’re at—and then subtly expands their awareness, resilience, and capacity. Many discover they’re not just getting stronger; they’re moving better, sleeping better, and feeling more in tune with their bodies.

*Check out our Instagram account to see some humorous vidoes on the topic of “Men in Pilates - What they want VS What they need'“ and plenty of other great topics. Click the Social link below:

A Male Instructor’s Perspective – Meet Clint

One of our lead instructors, Clint, brings a unique perspective to the Pilates space. As a somewhat larger male, he doesn’t quite fit the traditional image of a Pilates instructor—and that’s exactly why his presence matters. With a background in competitive swimming and football, Clint was introduced to Pilates initially as a way to improve sports performance. Later, it became a crucial part of his rehabilitation journey after injury, and today, it forms the foundation of how he maintains his strength, mobility, and long-term health. This blog is close to Clint’s heart—not just because of what Pilates has done for him personally, but because of his drive to share that knowledge and passion with others. Whether it’s guiding clients through their own movement goals or mentoring the next generation of Pilates instructors and students, Clint is a strong advocate for men in Pilates and the transformative power of the method.

Final Thoughts

Pilates is no longer just a niche practice for dancers or rehab patients. It’s a structured, strategic approach to human movement—and one that’s uniquely positioned to support men across all life stages. From tradies with tight backs to middle-aged dads wanting to future-proof their bodies, Pilates offers an intelligent pathway to strength, mobility, and lasting health.

So if you’re a man curious about Pilates, the best way to understand it is to try it!

The Impact of Office Work: An Osteopath’s Guide to Better Desk Ergonomics

The Hidden Cost of Poor Desk Ergonomics: What Every Office Worker Should Know

In today’s increasingly digital work environment, the average office worker can spend up to 10 hours a day sitting at a desk. While remote work and flexible arrangements have brought convenience, they’ve also magnified an under-recognised health hazard: poor desk ergonomics. Over time, inadequate workstation setups can wreak havoc on your posture, muscles, and joints, contributing to chronic pain and long-term dysfunction.

As an Osteopath, we have seen a significant rise in presentations directly related to poor desk ergonomics. From neck tension and shoulder pain to chronic lower back issues, it’s clear that prolonged, unsupported sitting is taking a toll on the modern workforce. Our treatment plans don’t just address the results of poor posture—we also work with patients to implement practical strategies that minimise the impact of office work on the body, promoting long-term health and resilience.

The Physical Toll: What Happens When Ergonomics Fail

1. Slumped/Slouched Thoracic Posture

Slumping or hunching over your keyboard forces your thoracic spine—the upper and middle portion of your back—into a flexed, rounded position. This not only decreases the mobility of your spine but also compromises your ability to take full, deep breaths. Over time, this posture becomes your body’s default, leading to muscular imbalances and increased tension throughout the upper body.

2. Compressed Lower Neck

A forward head position, often caused by sub-optimal screehnheaights, results in chronic compression of the cervical spine, particularly in the lower neck (C5-C7). This compression contributes to disc degeneration, nerve impingement, and chronic neck pain.

3. Tight Trapezius and Neck Muscles

Constant elevation of the shoulders—common when your desk is too high or your arms aren’t supported—causes overuse of the upper trapezius muscles. Combined with forward head posture, this leads to stiffness and tenderness in the neck, upper back, and shoulders. You might experience frequent tension headaches or limited neck mobility.

4. Shoulder and Elbow Issues

Poor arm and wrist positioning can result in conditions like shoulder impingement, rotator cuff strain, or lateral epicondylitis (tennis elbow). These issues arise from repetitive mouse and keyboard use in positions that force the arms away from a neutral, relaxed posture

5. Tight Hip Flexors

Sitting for long periods with hips in a flexed position shortens the hip flexor muscles, particularly the iliopsoas. Tight hip flexors pull the pelvis into an anterior tilt, flattening the lower back’s natural curve and placing extra pressure on the lumbar spine.

6. Low Back Pain

Unsupportive chairs, poor sitting habits, and a lack of movement lead to muscle fatigue and poor spinal alignment. Without adequate lumbar support or pelvic positioning, the lumbar discs are compressed, increasing the risk of disc bulges, sciatic pain, and chronic low back discomfort.

7. Carpal Tunnel

Wrist flexion or improper keyboard and mouse placement—can increase pressure on the median nerve, a key contributor to carpal tunnel syndrome. Repetitive movements combined with awkward wrist angles can lead to inflammation, numbness, tingling, and long-term nerve compression in the wrist.

8. Upper and Lower Crossed Syndromes

Upper crossed syndrome is characterised by tight pectoral and anterior shoulder muscles paired with inhibited thoracic postural muscles and rhomboids. Lower crossed syndrome involves tight hip flexors and lumbar extensors with under-recruited abdominals and glutes. Both syndromes create dysfunctional movement patterns and increase the risk of dysfunction and pain during everyday activities.

How to Fix: Building an Ergonomic-Friendly Workstation

Improving your desk ergonomics doesn’t require a complete office renovation. With a few strategic adjustments and habits, you can protect your posture and promote long-term health.

1. Screen Height and Eye Line

Ideal Setup: The top third of your computer screen should be at or slightly below eye level. This encourages a neutral head position, reducing strain on the neck and upper back.

How to Achieve It:

• Use a monitor riser, books, or an adjustable arm to lift your screen.

• If you’re on a laptop, use a docking station and external keyboard/mouse to separate the screen from the keyboard.

2. Modifiable Sit-Stand Desk

Why It Matters: Alternating between sitting and standing reduces prolonged muscle loading, encourages blood flow, and combats tight hip flexors.

How to Achieve It:

• Invest in a sit-stand desk or a standing desk converter.

• Set a timer to change positions every 30–45 minutes.

• When standing, use a footrest or shift your weight occasionally to reduce static posture.

3. Hips Higher Than Knees

Ideal Sitting Posture: Your hips should be slightly higher than your knees to increase the angle at your hips, and therefore reducing tightness of the hip flexor muscle group.

How to Achieve It:

• Adjust your chair height or use a cushion to boost you up to make sure your knees aren’t higher than the level of your hips.

• Avoid deep bucket seats or chairs that push/elevate the thighs toward the trunk.

• Ensure your feet remain flat on the floor or on a footrest.

4. Supported Thoracic Posture

Goal: Maintain a tall, open chest with the shoulders relaxed and the spine’s natural S-curves supported.

How to Achieve It:

• Choose a chair with proper mid-back (thoracic) support.

• Avoid too much lumbar support as it can over-accentuate the natural curves of the lower back.

• Use a small rolled towel behind your lower back if your chair lacks support.

5. Elbows (slightly) higher than wrists

Goal: Your elbows should be slightly higher than your wrists to maintain a neutral wrist alignment and reduce strain on the forearms and wrists during typing or mouse use; however, avoid positioning the elbows too high, as this can increase wrist compression and lead to discomfort or overuse injuries

How to achieve it:

• Adjust chair height to position elbows slightly higher than wrists

• Position desk to desired height if possible

Stretching: Prevention and Relief for the Office Worker

While the ideal approach is to set up your desk and workstation ergonomically to prevent muscular tightness, joint stiffness, and postural strain, stretches play a key role in both prevention and recovery. Prolonged sitting, poor posture, and repetitive movements can lead to a variety of musculoskeletal issues over time. Incorporating regular stretching into your day can help maintain mobility, reduce discomfort, and counteract the negative effects of desk work. Below are some targeted stretches commonly recommended for office workers:

• Chest Opener / Pectoral Stretch – Helps reverse the rounded shoulder posture by opening up the front of the chest.

• Wrist and Forearm Stretch – Alleviates tension from repetitive typing and mouse use.

• Trunk Rotation Stretch – Encourages spinal mobility and relieves stiffness through the mid-back.

• Neck Side Bend Stretch – Holding the side of the chair while gently tilting the head to the opposite side targets tight upper traps and neck muscles.

• Thoracic Extension Stretch – Promotes upright posture and thoracic spine mobility, often limited by forward slouching.

• Hip Flexor Stretch – Addresses tightness in the front of the hips caused by prolonged sitting, helping to restore pelvic alignment.

Aim to perform these stretches 1–2 times daily, holding each stretch for 20–30 seconds and repeating on both sides where appropriate. Over time, this simple routine can significantly reduce pain and stiffness and support better posture throughout the workday.

Some other handy Ergonomic Tips:

1. Keyboard and Mouse Positioning

• Keep elbows at or just above a 90-degree angle, and close to your torso.

• Wrists should remain in a neutral (straight) position.

• Use a mouse pad with a wrist support if needed.

2. Movement is Medicine

• Set reminders to move every 20-30 minutes.

• Incorporate movements like shoulder rolls, neck rotations, or standing extensions.

• Try walking meetings or use a standing desk for phone calls.

3. Mind Your Feet

• Avoid crossing legs while seated.

• Ensure feet are flat on the ground or use a footrest.

• Don’t let your feet dangle—this strains the lower back and hips.

4. Lighting and Screen Setup

• Prevent eye strain by avoiding screen glare.

• Use natural light where possible and position your screen perpendicular to windows.

• Adjust screen brightness and contrast to reduce squinting.

5. Review and Reflect

• Take a photo or video of yourself at your workstation.

• Compare your posture to ergonomic guidelines and make small adjustments.

• Reassess regularly, especially after changes to equipment or routines.

The Osteopath’s Perspective

From an osteopathic standpoint, the effects of poor desk ergonomics go far beyond discomfort. The human body is designed to move, adapt, and self-regulate—but it needs the right environment to thrive. Our approach combines hands-on treatment with lifestyle and ergonomic education. We often ask patients to send a few photos of themselves at their office workstation so we can assess their setup, identify any ergonomic issues, and provide tailored advice to help correct them together

From a treatment and management perspective, we address muscle imbalances, joint restrictions, and postural dysfunctions related to work station ergonomics through a variety of Osteopathic techniques and targeted rehab exercises. Our goal is not just short-term relief, but long-term prevention—helping you feel better at work and beyond.

If you’re struggling with work-related aches and pains or want to future-proof your health, an Osteopathic consultation could be the proactive step you need.

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Would you like a downloadable PDF handout on “5 handy tips to help with desk ergonomics”? Hit the link below:

Click Here: PDF - 5 TIPS FOR BETTER DESK ERGONOMICS

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We hope you like the blog. Feel free to share with your work colleagues, friends, family members or anyone that might benefit from this blog.

If you want to make a booking with an Osteo at Bay City Health to treat symptoms associated with poor office setup, or you want to run through a personalised work station assessment, please call our friendly reception staff here on 03 5229 3220 or book online below:

Felicity's Journey in Pilates

Although Felicity isn’t yet 40, she brings nearly two decades of experience to her Pilates teaching. She began her journey as a Mat Pilates instructor at a small personal training studio in Ballarat and has since grown to run her own successful business. Felicity is now also a key contributor to one of—if not the—leading Pilates training organisations in the world. Her story is one of humble beginnings, unwavering dedication, and a deep passion for health, the human body, and the practice of Pilates.

Part 1: passion and humble beginnings.

As mentioned above, Felicity’s passion for sport, exercise, and health has been evident since her school days. A classic example comes from her time at Loreto College in Ballarat, where she eagerly signed up for every sport on offer—back when that meant writing your name on a piece of paper pinned to the wall. And we mean every sport. Unsurprisingly, she was named Loreto’s Sports Captain and was the recipient of both the Middle School and Senior School Sports Awards.

While Felicity thrived playing her favourite sport—women’s football—unfortunately, it wasn’t taken as seriously then as it is today. The opportunities and recognition just weren’t there. Given her natural talent and athleticism, we often wonder how far she might have gone had she had access to the pathways and programs now available to young female athletes.

It’s no surprise that after graduating from Year 12, Felicity went straight into a Diploma course to become a personal trainer. True to the dedication that defines her journey, she threw herself into the role and quickly became an outstanding trainer—but she wasn’t content to stop there.

Keen to deepen her knowledge, Felicity enrolled in a full-time university degree in Exercise & Sport Science, all while working 20–30 hours a week as a personal trainer at a small but reputable studio in Ballarat. And it was here that her Pilates journey began.

At the time, there were very few Pilates instructors in Victoria—let alone Ballarat. Encouraged by her boss, Felicity completed her basic Pilates training and began teaching a few Mat-based Pilates classes each week. That small beginning would go on to shape the rest of her career.

The more Felicity taught and practised Pilates, the deeper her passion for it grew. Beyond improving her core strength, mobility, and balance, the practice had a noticeable impact on her athletic performance—especially in running half marathons.

After circumstances beyond her control led her to leave her job as a personal trainer, Felicity found herself feeling a little lost. But within a few weeks, she took a leap and started her own small Pilates business—aptly named Felicity Porter Pilates.

She found a charming little hall in a local complex, complete with polished wooden floors and floor-to-ceiling mirrors—perfect for Pilates. The rent was just $10 per hour, paid in cash and slipped into a box on her way out. With minimal advertising and no pressure, she launched two classes per week, needing just one client per session to cover her overheads.

To her surprise, 20 people showed up to her first Monday evening class—and 25 to the Wednesday session. It was an incredible start, and those numbers held steady throughout the two years she ran the classes.

As word spread, Felicity was approached by schools, community groups, sporting associations, and even friendship circles to lead tailored Pilates programs—and she happily said yes. By day, she was at university; by night, she was running a growing Pilates business.

Part 2: Further study and the Polestar impact

Although things were going really well at the time, Felicity made a decision that would ultimately change the course of her life—she enrolled in a Diploma of Mat & Clinical Pilates with Polestar Pilates, a globally respected education provider founded by American physiotherapist Dr. Brent Anderson.

While the program’s reputation for high standards and excellence initially drew her in, it was the people she met during the course who left a lasting impression. Physios, osteopaths, exercise physiologists, and athletes—a diverse group of driven professionals, all eager to deepen their knowledge and learn from the best in the field.

The course not only sharpened Felicity’s skills and deepened her understanding of Pilates, but it also opened the door to a career path that felt like a natural extension of everything she loved: Osteopathy.

The next step in Felicity’s journey was one of the biggest yet—leaving everything behind in Victoria to move to the Byron region (and eventually the Gold Coast) to pursue a five-year Master’s degree in Osteopathy. Fresh off completing a Bachelor’s degree in Sport Science and running a thriving little Pilates business in Ballarat, it’s no wonder people were asking, “Are you crazy?”

The answer? Yes—in the best possible way.

Having made the move to a foreign, yet beautiful, part of the country, studying Osteo full-time and working part time at a cafe in stunning Bangalow, Felicity made the tough decision to put her Pilates training with Polestar on hold. But that didn’t last long. Enter Dav Cohen—an American credited with bringing Polestar Pilates to Australia and one of the country’s most respected Pilates instructors and Physiotherapists—who just happened to set up shop in Byron Bay. Talk about timing. With someone of Dav’s calibre suddenly in her backyard, Felicity immersed herself back into her Pilates education under Dav’s mentorship.

The next few years became some of the most pivotal in her career:

1. She completed her Diploma of Pilates and Rehabilitation.

2. She began working with Dav at Byron Bay Physio & Pilates.

3. She graduated with her Master’s in Osteopathy from Southern Cross University and subsequently gained employment at AMC (Associated Medical Clinics) under Ray & Sarah Lewis. 

At this point, Felicity was truly thriving. She was working as an Osteopath on the Northern Gold Coast, teaching Pilates in Byron Bay (no small commute, by the way), and living her best life in Coolangatta

But home came calling.

Part 3: starting Bay City Health and becoming a Pilates mentor

Felicity’s deep desire to start a family, build a business, and be closer to her loved ones in Victoria became the driving force behind her decision to leave the Gold Coast and Byron Bay in 2018.

But where in Victoria would truly feel like home? Ballarat? Melbourne? Geelong?

After some heartfelt soul-searching with her partner and fiancé, Clint, the choice became clear: Geelong. It was close to the Surf Coast, a place that reminded Felicity of the relaxed, coastal lifestyle she cherished up north.

In the end, it felt like the right fit.

A lease was signed in Newtown, Geelong, a name chosen — Bay City Health Group — and the dream started to take shape.

Not many people know this, but the colour scheme of Bay City Health is Sea-foam Green — a nod to mid-century California. For Felicity and Clint, it was essential to bring a piece of Byron Bay’s calm, creative energy into their new space.

They wanted the studio to feel different from typical clinics — to inspire a sense of warmth, connection, and belonging. That’s why you’ll find an abundance of plants, colour, and natural timber throughout the studio — subtle touches that help people feel instantly at ease the moment they walk through the door.

Another non-negotiable for Felicity was quality.

When it came to Pilates, she was determined to bring the knowledge and experience she had gained over the years into her own studio. From the beginning, her vision was clear: to create a central hub for Pilates excellence in the Geelong region.

And so far, that vision is well on its way to becoming reality. Bay City Health now offers a diverse range of Pilates services — including Clinical Pilates, Rehab Pilates, Reformer Pilates, and 1:1 sessions — catering to a wide range of clients and needs. There are even more exciting developments on the horizon… but we’ll keep those under wraps for now.

Amidst all of this, including a couple of challenging, COVID-disrupted years, Felicity also fulfilled a deeply personal dream — becoming a mum to her beautiful daughter, Florence, who is now a familiar and much-loved face around the studio.

As if that weren’t enough, Felicity was also invited to become a Pilates Mentor with Polestar Pilates — a true recognition of her expertise and dedication to the practice. This mentorship involves two years of hands-on training in Melbourne, assisting in the formal education of aspiring Pilates instructors. Once fully qualified, Felicity will join a select group certified to host and guide students throughout their entire journey — from observation and apprentice teaching right through to exam preparation.

It’s safe to say that any Polestar Pilates student will be incredibly lucky to have Felicity as their mentor.

Personal Note:

Clearly, this wasn’t written by Felicity — her humble nature would never let her say most of what’s been shared in this blog.

As her partner in crime (and fiancé), I’ve had a front-row seat to her journey in Pilates, and I can confidently say that her passion is unmatched. She absolutely loves what she does. And thanks to her relentless drive to keep learning and growing in the field, her skills and knowledge have risen to meet that passion — and then some.

The best part? I know she’s only just getting started. She’s not even 40 yet, and there are so many years ahead for her in both Pilates and Osteo.

I truly hope that anyone reading this gets even a small sense of just how hard Felicity has worked to master her craft — and how incredibly lucky the Geelong community is to have someone like her raising the bar and setting the standard in Pilates.

To book an Initial Clinical Pilates assessment or 1:1 Private Pilates session with Felicity, click the button below. Or, you can call our friendly reception team to make a booking with Felicity or ask any questions you may need answering on 03 5229 3220

What is an Osteopath and what do they do?

Osteopaths are highly trained healthcare professionals with a particular focus in the diagnosis, treatment, and prevention of musculoskeletal conditions using a combination of hands-on manual therapy and exercise rehabilitation. Osteopathy falls under the Allied Health umbrella, alongside Physiotherapy, Chiropractic, Exercise Physiology, Occupational Therapy, and other disciplines.

To become qualified, osteopaths typically complete a five-year university degree, including a Master’s qualification, ensuring they are well-versed in the latest medical research and treatment approaches.

What truly separates osteopathy from other manual therapies is its holistic approach to health and the human body. Osteopaths are trained to understand that the body functions as an interconnected unit—pain, dysfunction, or restriction in one area can significantly impact other regions.

For example, a recurring shoulder issue might stem from a dysfunction in the neck or thoracic spine, or ongoing knee pain could be linked to poor hip mobility or even foot mechanics. Rather than just treating the site of pain, osteopaths take the time to explore and address the underlying cause, looking at how different systems of the body interact and compensate.

This whole-body perspective allows osteopaths to:

• Identify compensatory patterns and imbalances

• Treat not just the symptoms, but the root contributors to dysfunction

• Improve overall body mechanics and long-term function

• Support better movement, posture, and lifestyle habits

By considering the musculoskeletal, neurological, circulatory, and even emotional factors involved in a person's presentation, osteopathy aims to restore the body’s natural ability to heal, adapt, and perform at its best.

In short, osteopaths don’t just ask “Where does it hurt?”—they ask “Why is it hurting, and what’s driving it?” That’s the osteopathic difference.

What to Expect at Your First Osteo Appointment

Your initial consultation with an osteopath involves a thorough assessment to understand your medical history, symptoms, and—most importantly—what’s actually causing the issue, rather than just focusing on the pain site.

Your osteopath will also consider lifestyle factors that may be contributing to your condition, such as:

• Hobbies like gym training, gardening, or sports

• Workplace ergonomics, including office posture

• Daily activities like how you hold your toddler or stand while brushing your teeth

• Movement patterns such as lifting technique, squatting, or even how you sit on the couch

• Resting postures, like lying in bed while reading or using your phone

A physical assessment will follow, examining your range of motion, functional movement, painful areas, and any movement limitations.

How Osteopaths Help

Based on your assessment, your osteopath will create a personalized treatment and management plan to:
✅ Reduce discomfort and pain
✅ Improve mobility and movement quality
✅ Support your daily function
✅ Provide tailored rehab exercises and lifestyle advice

Osteopathy is all about treating the person, not just the condition, ensuring care that is as individual as you are.

Below is a more detailed look into the techniques an Osteopath has at their disposal and how they can help reduce pain and get you moving again.

Osteopathic Hands-On Manual Therapy Techniques

As mentioned above, osteopaths use a wide range of targeted manual therapy techniques to improve movement, reduce pain, and support overall well-being. Some techniques are unique to osteopathy, while others overlap with other manual therapies.

These can range from firm, structural techniques like massage and joint adjustments (commonly known as "cracking"), to gentle, subtle approaches such as hold-and-release techniques aimed at calming the nervous system and promoting deep tissue relaxation.

Here’s a quick summary of the types of manual therapy you might experience in an osteopathic treatment:

·       Joint Articulation and Mobilisation
Passive joint movements designed to improve range of motion and restore normal joint function.

·       HVLA (High-Velocity Low-Amplitude) Adjustments
A quick, controlled manipulation of a joint, often associated with a ‘cracking’ sound. These are only used when appropriate and always with patient consent. Not everyone likes being “cracked”—thankfully, osteopaths have plenty of alternative techniques to achieve similar outcomes.

·       Soft Tissue Massage
Various massage techniques applied to muscles to release tightness, reduce tension, and improve blood flow and circulation.

·       Trigger Point Therapy
Focused pressure applied to specific points within a muscle to reduce pain, release tension, and improve muscle function.

·       Myofascial Release
Slow, stretching and rolling techniques that target muscles and the surrounding fascia to release restrictions and improve tissue mobility.

·       Hold & Release Techniques
Gentle holds and specific positioning to allow a joint or muscle to release naturally and gradually. These techniques can produce a deep sense of ease and relief.

·       Muscle Energy Techniques (MET)
Also known as PNF stretching, these active techniques involve the patient gently pushing against resistance to help lengthen and rebalance muscle groups around a joint. Highly effective and adaptable to most areas of the body.

·       Lymphatic Drainage
Light, rhythmic techniques aimed at encouraging the flow of lymphatic fluid, particularly useful for reducing swelling in the lower limbs or joints affected by recent injury or surgery. This can significantly improve range of motion and function in a short time.

What Conditions Can an Osteopath Help With?

Some of the most common issues osteopaths help manage include:

🦴 Back and Neck Pain

• General aches and stiffness

• Acute or chronic lower back pain

• Neck tightness and tension headaches

• Disc injuries or nerve-related pain like sciatica

🦵 Joint and Muscle Pain

• Shoulder impingement, rotator cuff injuries

• Hip, knee, and ankle pain (e.g. osteoarthritis, tendinopathies)

• Elbow and wrist conditions, including tennis/golfer’s elbow and carpal tunnel

• Jaw/TMJ dysfunction

🧠 Headaches and Migraines

• Particularly those related to neck tension, posture, or jaw alignment

• Often helped through manual therapy and postural corrections

🏃‍♂️ Sports Injuries

• Muscle strains and ligament sprains

• Overuse injuries like shin splints, plantar fasciitis, or ITB syndrome

• Recovery and rehab planning for return to sport

🍼 Pregnancy-Related Pain

• Pelvic, hip, and lower back discomfort during pregnancy

• Postural adaptations and care for mums pre- and postnatally

• Support with breathing, pelvic floor, and core mechanics

💼 Postural and Work-Related Strain

• Office desk set-up issues

• Repetitive strain injuries (RSIs)

• Occupational tension from lifting, driving, or long hours standing/sitting

🔄 Functional and Movement Concerns

• Mobility and flexibility limitations

• Gait or walking imbalances

• Support during post-surgical recovery or rehabilitation

🧒 Children and Adolescents

• Growing pains (e.g., Osgood-Schlatter’s, Sever’s disease)

• Sporting injuries or scoliosis

• Postural support during rapid growth phases

So, That’s a Bit About Osteopathy!

Of course, this is just a general overview of what osteopathy is, what we do, and how we can help. Every person who walks through the doors at Bay City Health is completely unique, and we pride ourselves on tailoring our approach to suit your individual needs, goals, and lifestyle.

Whether you're dealing with a recent injury, chronic pain, movement restrictions, or you're simply wanting to improve your overall physical health, we’re here to support you—with a treatment plan that’s as individual as you are.

At Bay City Health, we also believe that education is key. We want you to feel informed, empowered, and involved in your own health journey. So if you have any questions—big or small—about osteopathy, your own condition, or anything health-related, please don’t hesitate to reach out. We’re always happy to help.

Call Bay City Health: 03 5229 3220

Stay Strong. Stay Active: Overcoming Common Gym Injuries & Conditions with Osteopathy

For many gym-goers, consistency is key to achieving their fitness goals. However, injuries can be a frustrating setback, causing pain, limiting mobility, and forcing people to take time off from training. The longer someone is out of the gym, the harder it can be to regain motivation, often leading to a complete drop-off in training. Understanding and managing common gym injuries is essential for staying on track. The aim of this blog is to introduce five of the most common gym-related conditions and how osteopathy can help you recover faster and keep training safely.

One of the most effective ways to prevent this downward spiral is to understand the common injuries that occur in the gym environment and take proactive steps to manage them. By addressing these issues early and seeking the right treatment, individuals can minimize downtime, recover more efficiently, and return to training with confidence. Osteopathy is a highly effective approach to injury management, focusing on improving mobility, reducing pain, and enhancing overall function. Below are five of the most common gym-related injuries and how osteopathic treatment can support a faster, more sustainable recovery while allowing you to continue training safely.

1. Biceps Tendonitis

The Problem: Biceps tendonitis is an inflammation of the tendon connecting the biceps muscle to the shoulder, often caused by repetitive overhead movements, press movements such as bench press and pushups, or excessive lifting. Symptoms include pain or ache in the front of the shoulder and reduced strength.

The Solution: Osteopathic treatment can help by reducing inflammation, improving shoulder mechanics, and providing corrective exercises to prevent overuse. This allows you to continue training while avoiding further irritation.

2. Shoulder Bursitis

The Problem: Shoulder bursitis occurs when the fluid-filled sacs (bursae) in the shoulder become inflamed, often due to repetitive overhead lifting, excessive loads when holding the arm/hand away from the trunk, poor posture leading to altered shoulder mechanics, or faulty movement patterns. This results in pain deep within the shoulder and possibly down the arm, sharp pain in certain movements, and reduced range of motion.

The Solution: Osteopathy focuses on improving joint mobility, reducing inflammation, and addressing muscle imbalances to prevent further irritation. By correcting posture and movement patterns, you can train with better mechanics and avoid long-term discomfort.

3. Low Back Strain

The Problem: A low back strain is caused by an overload to the muscles of the low back often when performed in a compromised position, which can be due to improper lifting techniques and/or sudden movements. This can lead to pain, stiffness, and difficulty performing common exercises like squats, deadlifts, pushups and rows. Unfortunately, many gym-goers have predisposed mechanical issues - often with a lack of awareness around form and technique - which contribute to repetitive faulty loading to the low back resulting in muscle strains and muscle spasms.

The Solution: Osteopathic treatment can ease muscle tension, improve flexibility, and provide movement retraining to help recruit the correct muscles in order to protect the lower back. With guided rehabilitation, you can continue modified workouts while reducing strain on the injured area.

4. Lumbar (low-back) Joint Sprain

The Problem: Unlike a strain, which affects muscles, a sprain involves ligament damage, or, to a lesser extent, a lockup or restriction to the joints of the lower back. This can occur from improper form, heavy lifting, or sudden twisting motions, causing significant pain and mobility restrictions. A sprain will more commonly be a sharper ‘grab’ than a muscle strain, however tightening of the low back muscles following injury (referred to muscle guarding) will occur as well.

The Solution: Osteopathy helps by restoring joint function, reducing inflammation, and strengthening surrounding muscles to provide better spinal support. With proper care, you can gradually return to normal training and avoid long-term instability.

5. Lower Crossed Syndrome

The Problem: Lower Crossed Syndrome is a common postural and muscle imbalance where under-recruited glutes and abdominals combine with tight hip flexors and lower back muscles, leading to an altered posture. This posture presents as an ‘over-arching’ of the low back, and/or a forward tilt of the pelvis giving the appearance of what’s called (sorry for the lingo) a ‘duck-bum’, whereby the backside can stick out more posteriorly and the belly/stomach can push out more anteriorly. This often leads to compression of the lumbar spine which is more pronounced during exercises such as squats, planking/pushups and any loaded exercise in standing.

The Solution: Osteopathy addresses muscle imbalances through hands-on treatment, mobility exercises, and tailored strengthening programs. In particular, the aim is to quite simply reverse the “lower-cross’ pattern by: releasing/lengthen hip flexors and low back muscles; and strengthen glutes and abdominals with a focus on reducing the low-back compression. It’s one thing to just “strengthen the glutes and abs”, but it’s another ball-game entirely to re-train these muscle groups with specific intent and precision form.

The Impact of Injury on Training Motivation

Injuries don’t just affect the body; they take a mental toll as well. Being unable to train at full capacity or having to stop completely can lead to frustration, loss of progress, and decreased motivation. Many gym members who take extended time off due to injury struggle to return, often losing their fitness habits altogether.

How Osteopathy Helps You Stay in the Gym

Osteopathy provides a proactive approach to injury management, ensuring that you recover properly while continuing to train safely. With hands-on techniques, mobility work, and tailored rehabilitation exercises, osteopathy helps:

·       Reduce pain and inflammation

·       Improve movement and flexibility

·       Strengthen weak areas to prevent future injuries

·       Correct posture and lifting mechanics

·       Maintain training consistency with modified exercises

By addressing the root cause of injuries rather than just treating symptoms, osteopathy enables gym members to stay active, motivated, and on track with their fitness goals. Instead of dropping off due to pain and frustration, you can continue progressing with a structured, injury-smart approach.

Osteopathic Techniques for Injury Recovery and Prevention

Osteopaths use a variety of hands-on manual therapy techniques to treat gym injuries, including soft tissue therapy, joint articulation & mobilisation, muscle energy techniques, joint adjustments and tailored rehabilitation exercises to enhance recovery and prevent recurrence.

Managing gym injuries effectively requires not only hands-on treatment—an osteopath’s specialty—but also a structured plan beyond the treatment room. This may include ergonomic modifications, form and technique corrections, postural guidance, injury prevention strategies, and activity adjustments to support long-term recovery and optimal performance.

Stay Strong and Injury-Free

If you're dealing with any of these common gym injuries or want to prevent them from happening, booking an osteopathy session could be the key to keeping you in the gym and achieving your fitness goals. Don’t let an injury derail your progress—take action and stay strong!

Click the link below to see availabilities and to book online for Initial Osteopathy consultations with one of our expert Osteopaths.

Osteopathy and Pilates: Complementary Paths to Health and Well-being

Osteopathy and Pilates: Complementary Paths to Health and Well-being

Osteopathy and Pilates are two distinct approaches to health and wellness that share a common philosophy: the belief that the body functions best when its systems are in balance and alignment. Both focus on improving posture, promoting flexibility, and enhancing overall body mechanics. However, they differ in methodology and practice, which makes their combination especially beneficial for physical rehabilitation, injury prevention, and holistic well-being.

This article explores the similarities and unique benefits of osteopathy and Pilates, and how they can work together to promote optimal health.

Osteopathy: A Holistic Approach to Health

Osteopathy is a branch of manual medicine that focuses on diagnosing, treating, and preventing health issues by manipulating and strengthening the musculoskeletal framework. Founded in the late 19th century by Dr. Andrew Taylor Still, osteopathy emphasizes the relationship between the body’s structure and its function. It operates on the principle that the body has an inherent ability to heal itself when its systems—musculoskeletal, circulatory, and nervous—are in balance.

Key Concepts of Osteopathy:

1. Holistic Treatment: Osteopathy treats the body as an integrated whole rather than focusing on specific symptoms. Osteopaths aim to identify and address the root causes of pain or dysfunction, whether they originate from muscular, skeletal, or even organ-related issues.

2. Manual Therapy: Osteopaths use hands-on techniques to assess and treat the body. These include soft tissue massage, stretching, joint mobilization, and manipulation to promote circulation, reduce tension, and restore normal body mechanics.

3. Self-Healing Philosophy: Osteopaths believe that the body is naturally capable of healing itself if given the right conditions. Their interventions focus on removing barriers to self-healing, such as poor posture, muscle tightness, or misalignment in the spine or joints.

4. Prevention and Maintenance: Beyond treating symptoms, osteopathy emphasizes preventive care. It encourages patients to maintain healthy body mechanics and avoid lifestyle habits that could lead to further issues, such as poor posture, prolonged sitting, or repetitive strain.

Pilates: Strength and Control through Movement

Pilates, developed in the early 20th century by Joseph Pilates, is a physical fitness system that focuses on strengthening the body’s core muscles, improving flexibility, and enhancing overall body control. Initially designed for rehabilitation, Pilates has evolved into a mainstream exercise method practiced by individuals of all fitness levels.

Key Concepts of Pilates:

1. Core Strength: At the heart of Pilates is the concept of building core strength, which includes the muscles of the abdomen, lower back, hips, and pelvis. These muscles, often referred to as the “powerhouse,” are crucial for stabilizing the body during movement and maintaining good posture.

2. Controlled Movement: Pilates emphasizes slow, controlled movements that require mental focus and precision. It’s less about the number of repetitions and more about performing each exercise with proper alignment and muscle engagement.

3. Flexibility and Mobility: Pilates incorporates a range of exercises designed to improve joint mobility and flexibility, particularly in the spine. Stretching is integrated with strengthening to maintain a healthy range of motion.

4. Body Awareness: Pilates encourages mindfulness and an acute awareness of how the body moves. This heightened body awareness helps individuals recognize imbalances, poor movement patterns, or misalignments that could contribute to discomfort or injury.

Similarities Between Osteopathy and Pilates

Though distinct in their approach—osteopathy being a medical treatment and Pilates a fitness method—there are several shared principles between the two:

1. Focus on Alignment and Posture: Both osteopathy and Pilates emphasize the importance of correct alignment and posture for overall health. In osteopathy, poor posture is often the underlying cause of musculoskeletal pain or dysfunction. Similarly, Pilates trains the body to maintain good posture through core strength and proper movement patterns.

2. Holistic Approach to the Body: Osteopathy and Pilates view the body as an interconnected system. Osteopathy treats the entire body, understanding that dysfunction in one area can affect other parts. Pilates, too, works on improving coordination and balance across the body, emphasizing that every movement should come from a strong and stable center.

3. Rehabilitation and Injury Prevention: Osteopathy is widely used in rehabilitation to treat injuries and chronic pain conditions. Pilates was initially developed as a rehabilitative exercise for injured soldiers and dancers. Both focus on restoring normal function to the body, with Pilates providing an ongoing method of strengthening and conditioning after osteopathic treatment.

4. Mind-Body Connection: Both disciplines encourage a mindful approach to the body. Osteopaths may help patients develop better body awareness to identify problematic movement patterns, while Pilates promotes mindfulness through breathing and concentration, ensuring that each movement is performed with intent and control.

Benefits of Combining Osteopathy and Pilates

The integration of osteopathy and Pilates can provide comprehensive health benefits, particularly for individuals dealing with chronic pain, poor posture, or injury recovery. By working together, these practices offer a well-rounded approach to restoring and maintaining physical health.

1. Enhanced Posture and Alignment

Pilates is an excellent complement to osteopathy’s focus on alignment. While osteopaths can manually correct misalignments and restrictions in the body, Pilates helps individuals maintain these corrections by strengthening the muscles that support the skeletal system. By engaging in regular Pilates exercises, patients can build strength in key areas like the core, shoulders, and back, which helps prevent future misalignments.

2. Improved Mobility and Flexibility

Osteopathic treatment can release restrictions in the joints and soft tissues, restoring movement where it may have been limited. Pilates helps to maintain and further enhance this flexibility through controlled stretching and mobility exercises. This combination is particularly beneficial for those recovering from injuries or suffering from chronic conditions like arthritis or lower back pain.

3. Injury Prevention

One of the goals of osteopathy is to identify and address areas of the body that are prone to injury due to poor movement patterns or imbalances. Pilates, by reinforcing core stability and body awareness, helps individuals move in ways that are safer and more efficient. This reduces the likelihood of re-injury, particularly in individuals who are prone to overuse injuries or those recovering from surgery.

4. Pain Relief and Long-Term Recovery

Osteopathy provides immediate pain relief by addressing the physical causes of discomfort, whether through spinal manipulation, joint mobilization, or soft tissue massage. Pilates helps in the long-term recovery process by encouraging a healthy movement routine that strengthens the body, improves flexibility, and reduces the chance of pain recurring. It is particularly helpful for those with chronic conditions like scoliosis or sciatica, as Pilates can be adapted to their specific needs.

5. Holistic Health and Well-Being

Osteopathy’s holistic approach extends beyond musculoskeletal health, considering the impact of lifestyle factors such as stress, sleep, and diet. Pilates adds to this by promoting mental well-being through mindful movement and breath control. The combination of both practices supports physical, mental, and emotional health.

Conclusion

Osteopathy and Pilates are complementary therapies that, when combined, provide a comprehensive approach to health, rehabilitation, and injury prevention. Osteopathy’s medical foundation in manual therapy, alignment, and holistic care pairs seamlessly with Pilates’ focus on core strength, posture, and mindful movement. Together, they empower individuals to not only recover from injuries but also maintain long-term physical health and well-being. Whether seeking relief from chronic pain, recovering from an injury, or looking to enhance physical fitness, the integration of osteopathy and Pilates offers a well-rounded path to a healthier, more balanced life.

Clinical Pilates VS Reformer Pilates: Which Pilates is right for you?

Clinical VS Reformer

There has been an explosion in the popularity of Pilates across Australia in recent years which has lead to a significant increase in the number of studios opening. Considering Pilates has been around for over 100 years some might say “it’s about time”. There seems to be a new studio popping up almost weekly at the moment. Obviously demand for Pilates has never been higher, which, as Pilates enthusiasts and instructors for 15+ years, warms our heart. However, there is some confusion as to the different forms of Pilates out there, including which studio offers what type of Pilates, and what Pilates is the best fit for you?The term Pilates means a lot more now than it did 30 years ago with all of the variations that have grown off the central Pilates branch. Imagine walking up to a barista and saying “I’d like a coffee please!”. I’m pretty sure you’d receive a blank stare quickly followed by the response “what type of coffee would that be?”. Well, if you called up a studio these days and said “I want to do Pilates please” you’d get a pretty similar response. So after managing to blend 2 of things I absolutely love - Coffee and Pilates - I’d like to clarify that the aim of this blog is to give an in depth rundown on the 2 most popular forms of Pilates: Clinical and Reformer.

 Clinical Pilates and Reformer Pilates both focus on integrating the core, breath and correct from into all movements, however, they differ in approach and application. Let’s take a dive into how they each suit the different needs of individuals:

Clinical Pilates is characterised by individual programs, smaller class sizes and addressing a patients specific needs and goals. It's often guided by an Allied Health professional or Clinical Pilates instructor who have completed a 1-2 year diploma (depending on the level of training organisation). Your instructor will tailor exercises to address specific injuries, conditions or goals with an emphasis on correcting movement patterns and improving functional outcomes. Keep mind that, even though Clinical Pilates is excellent for people with musculoskeletal conditions, you don’t need any injuries to do Clinical Pilates. We have many patients who come in and enjoy having their own customised program designed around their goal of maintaining or improving general health and wellness.

Reformer Pilates, on the other hand, utilizes the reformer machine to perform exercises that enhance strength, flexibility, and balance. While it can be therapeutic, it is often practiced in a fitness setting and typically doesn’t target rehabilitation. There are generally larger class sizes in Reformer Pilates with classes reaching up to 20+. Due to larger classes, there is obviously less focus on an individuals form and technique relative to Clinical, however they are typically cheaper once you’ve done a few classes and gained confidence on the machines you’ll understand why it’s so popular. With a stronger focus on faster movements, more repetitions and increased resistance, Reformer Pilates can provide benefits that include weight loss, muscle tone, and improved cardiovascular fitness.

Let’s run through some points of interest as we continue to compare and contrast Clinical & Reformer Pilates:

-       Assessment: An assessment is required prior to entering Clinical Pilates classes. This is important as program design is based of assessment results (and other factors such as goals, experience ect.). An assessment isn’t performed for Reformer Classes.

-       Individual programs: Reformer Pilates is a group fitness setting meaning that everyone performs the same exercises together as prescribed by the instructor. Minor variations can be made for individuals. In Clinical Pilates, programs are designed and customised for each individual based on a number of factors. Programs are always evolving depending on progress, suitability and personal preferences.

-       Use of Pilates machines: As the name suggests Reformer Pilates is performed on the Reformer. All machines/apparatus and props can be used in Clinical.

-       Suitable for beginners: Both forms of Pilates are suitable for beginners.

-       Suitable for injuries: If you are carrying an injury then Clinical Pilates is the best option. Exercises will be prescribed and modified to help with recovery. With Reformer – if a client has any injuries that may result in movement limitations (and hence their ability to complete exercises sufficiently), it’s generally recommended to avoid until those limitations have resolved.

 -       Caters for all levels: Big yes to both.

-       Cost: Reformer Pilates is typically cheaper and more cost-effective than Clinical due to the larger class sizes, whereas Clinical is slightly more expensive due to the further level of training required for instructors, the detail required in programs and more intimate class sizes.

-       Instructor training: Due to the greater amount of machines (Reformer, Trapeze/Cadillac, Chair, Ladder Barrel, Spine Corrector, Mat) there is more training required for Clinical relative to Reformer.

-       GP referrals: Most referrals from GP’s and medical clinics are typically for rehab applications, therefore much more suited to Clinical Pilates. Again, in the absence of injuries or significant movement limitations, Reformer can also be an effective referral option. 

-       Class times: Clinical Pilates is usually run during business hours, whereas Reformer Classes are most busy before and after work hours, but can be run at any time during the day.

 -       Class sizes: Reformer Classes will range anywhere between 5-20 participants, whilst Clinical Pilates are characterised by smaller class sizes ranging from 1-5.

In summary, Clinical Pilates is more individualized towards the patients’ needs and personal goals, while Reformer Pilates is generally more group fitness-oriented. Both are great. One will most likely suit you over the other. Hopefully this article will help give you more knowledge to make an informed decision on which type of Pilates aligns with you and your health goals.

Clinical Pilates VS Reformer Pilates: Comparison Chart 

Understanding and Managing Hip Pain

Hip Pain

Understanding and Managing Hip Pain

Overview:

The name itself is pretty self-explanatory; It is pain that arises at the joint that connects our leg and back together. This region is made up of what we call a ‘ball and socket’ joint, involving the top of our thigh bone (ball) and pelvis (socket). Unfortunately, this region is a common source of pain for Australians of all ages and genders. Fortunately, here in Australia we have many trained professionals who have developed a expertise in treating and managing hip pain; including Surgeons and Doctors to Allied Health professionals such as Osteo’s, Physio’s, Chiro’s and Exercise Physiologists and not to mention those who compliment the above such as Pilates instructors, Personal trainers, strength and conditioning trainers and Massage therapist (there are many more that we haven’t listed).

Hip pain comes in many different forms (all of which are discussed below) and present in many different ways. Some people will have mild pain that doesn’t require treatment, and some will be at the other end of the scale where they can barely walk.

Hip pain requires a broad approach from health professionals beyond the point of just identifying and treating symptoms. This is due to the fact that often Hip Pain is a result of poor function/ movements of structures above and below the hip – therefore by understanding this, health professionals are able to better manage your complaint by treating the cause, as opposed to just treating the symptoms.

Symptoms:

Type of pain: Symptoms of hip pain can present in many different ways, is it a structural? And therefore pain directly in/ around the joint, or is it referred? And therefore pain may be felt elsewhere ie. into the knees. In a consultation, your practitioner will spend time talking to you about your symptoms as it’s very important to understand exactly what you are feeling. By doing so this allows us to narrow down what structures may be affected and therefore helping us form a diagnosis. Below is a list of symptoms commonly used to describe the type of pain occurring to the Hip region:

• Limping

• Joint pain

• Groin pain

• Thigh pain / buttock pain

• Loss of motion of the hip

• Swelling / warmth over the hip / redness

• Tenderness of the hip

• Pain on side lying or when sleeping on that side

• Dull ache

• Stabbing pain

• Pain shooting down the leg from the hip

• Catching / grabbing pain

• Numbness and tingling down the leg

• Weakness

Aggravating movements / activities: People suffering from Hip Pain are may be unable to complete activities of daily living, and may even feel pain on simple tasks that would normally be pain free. For example, if when you climb up stairs you not only feel pain but also you may occasionally feel weakness or that your hip is “giving way” – this may indicate that there is nerve involvement. Often, as this happens only occasionally patients might think it is not important and omit the fact when discussing the complaint with the practitioner. However, in reality this is quite the opposite – it is very important! Being able to understand what triggers your symptoms will provide another piece of the puzzle’ in creating an accurate diagnosis.

Below is a brief list of common everyday activities that can aggravate hip pain:

• Walking

• Running

• Bike riding

• Using stairs (going both up and down)

• Standing in one spot for prolonged periods of time

• Sitting at a desk for long hours

• Driving a car/truck

• Rolling over in bed

• Bending down

• Squats with or without weights

• Side lying or sleeping on that side

• Household chores – cleaning, doing the dishes, hanging the washing

• Sports – specifically with a lot of twisting at the hips or contact sports

Red Flags

Red flags relate to the possibility that something appearing quite simple could in fact be quite serious.

Below are some examples of Red flags for Hip pain:

• History of trauma / falls

• Sudden onset

• Any swelling / deformity

• Inability to weight bear

• Constipation or vomiting

• Lower limb neurological symptoms – weakness, numbness or tingling

• Testicular swelling

• Night sweats, unintentional weight loss, appetite loss

• History of malignancy

• Any lumps or bumps felt in the groin

• Fever – intraarticular infection

• Unexplained weight loss

• Burning with urination

• Night pain

• Prolonged corticosteroid use

Conditions of the Hip

There are many conditions that can lead to hip pain. Some conditions that result in damage or irritation of the soft tissue / structures of the hip include, but are not limited to the following:

• Fractures / dislocations

• Femoroacetabular impingement

• Gluteal tendonopathy

• Bursitis

  • Trochanteric

  • Iliopsoas

  • Ischial

• Iliotibial band syndrome

• Snapping hip syndrome

• Hip Osteoarthritis

• Adductor strain

• Hamstring tendinopathy

• Labral tear

• Piriformis syndrome

• Tendonitis of the quadriceps muscle

• Hernia

• Osteitis pubis

• Dislocation

• Perthes’ disease

Who gets Hip Pain?

As mentioned in our intro – many people from different walks of life will/can suffer from hip pain. But who is more likely?

• Age – Hip pain is a common condition from young adults onwards, however the older you are the more likely you will be to suffer from it.

• Gender – Hip pain does not discriminate between the genders; however various studies suggest it may be slightly more common in females.

• OA – due to the wear-and-tear nature of osteoarthritis, you are more likely to receive pain in load bearing joints – hence if you have OA you are more likely to get hip pain.

• Occupation – various jobs may lead to the development of hip pain, such as workplaces where you are exposed to walking long distances on rough surfaces, lifting/ moving heavy weights, sitting for prolonged periods or standing for long periods of time.

• Previous injuries – A history of previous hip pain or injuries to the joint will predispose it to future complications.

• Sports – Depending on the sport, some may predispose you to hip pain. Weather it is through an injury during the game, ie. being tackled during footy; or through physical stress building over time, ie. twisting in netball or golf.

• Altered gait – If our stride/ walk is faulty this means that we are constantly placing unnecessary strain though our hip which can lead to micro-traumas.

Assessment & Diagnosis

When you present to a Health professional such as an Osteopath with hip pain, our practitioners will follow an process; starting with an initial patient/ medical history, followed by a physical assessment that helps us narrow down the possibilities to the most likely diagnosis.

Patient / Medical history: This is where the practitioner will discuss with you about various aspects of your hip pain, finding context to the complaint. This will cover aspects such as when the pain occurred, the location of pain, how it happened, what makes it worse, what makes it better, level of pain, associated symptoms, impacted activities of daily living, lifestyle prior to onset of pain and occupation impact. But it will also include your medical history, for example if you have had previous episodes of the same complaint, other injuries and an other health conditions that may also contribute to your pain.

Orthopaedic testing: Orthopaedic tests involve specific movements of the body with or without muscular contraction, that are designed to provoke familiar pain. Therefore allowing us to narrow down the structure involved and may indicate a specific condition.

Palpation: The use of palpation can give the practitioner more information to help form a differential diagnosis. Palpation can help identify tissue texture changes, tightness, stiffness, temperature changes, differences between left and right side of the body, lumps, knots and swelling.

Range of motion (ROM): Again, this assessment leads us closer to a diagnosis by differentiating between the structure that cause potential restrictions/ pain in active ROM (you moving the joint) verses passive ROM (practitioner moving the joint for you). The movements of the Hip can be broken down into 3 basic plains:

• Flexion / Extension (Bringing your leg forwards or backwards)

• External / Internal Rotation (twisting you leg to the right and left)

• Abduction / Adduction (Moving your leg toward or away from the midline of the body)

Diagnostic imaging: This form of assessment allows us to see what’s going on inside the body without the need for surgery or invasive procedures; enabling us to confirm a diagnosis and then treat accordingly. There are multiple imaging modalities that are used to highlight different structures. X-rays are for broken bones, dislocations, alignment and inflammation; Ultrasounds are for superficial soft tissue such as muscles and tendons; and lastly, MRI’s are often seen as the gold standard a more in depth view of all structures including connective tissue such as ligaments/tendons/cartilage /muscle.

Treatment – What we do

Here at Bay City Health Group our approach to Hip pain is holistic, meaning that we do more than just direct treatment. What we offer involves manual therapy, rehabilitation and tailored exercise programs facilitated though our Osteopaths; in addition to Exercise Rehabilitation facilitated by our Pilates team that is preformed in a highly specific clinical setting. These two models help to decrease pain and improve function/ range of motion. The Osteopaths achieve this though using hands on techniques such as massage, stretching, joint manipulation or adjustments, joint articulation and mobilisation, and myofascial release. Then, complimentary to this, Pilates focuses on developing strength to areas of weakness and educating you on correct movement patterns/ form. Both of which are excellent options for managing Hip Pain.

Management and treatment of Hip Pain is highly dependent on the type of symptoms, level of pain, onset of pain, limitations, and assessment findings, and is therefore very specific to the patient on that day. One thing to keep in mind with treatment is there’s no recipe. In other words, the type of treatment will vary from patient to patient depending on what their presentation is. For example, if someone comes into the clinic with acute Hip Pain and barely able to walk or even sit down, our treatment will be completely different to that of a patient who is a bit sore after a round of golf on the weekend.

Management

What things YOU can do to help hip pain

• Ice / heat packs – a combination of these two are great for relieving symptoms. Ice is generally used to reduce inflammation, swelling and pain whereas heat is used for tight/ restricted muscles and pain.

• Rest – by avoiding movements that place unnecessary stress/ pressure through the hip joints, such as bending forward squatting, side sleeping and sitting for long periods of time. this reduces the continued reaggravation and allows for a more effective recovery.

• Stretches – Stretches reduce tension within the surrounding muscles and therefore take pressure off the joint, therefore improving hip function and pain.

• Exercises, keeping active is key to management of all forms of pain, however the trick is making sure to not aggravate your existent complaint. For hip pain, going for short walks, bike rides, yoga or even swimming (gently kicking) and walking in a shallow pool are great for your hip pain recovery.

Final Notes:

Nothing replaces the knowledge and experience of Health professionals. This blog is for general educational purposes only and is aimed at the general public. If you have back pain and you think it needs to be looked at then please visit or talk a Health Professional.

To make a booking with one of the Health Professionals here at Bay City Health Group please call our friendly receptionists on 03 5229 3220 or head to our online bookings page to book your appointment online.

REFORMER PILATES: WHAT IS IT? WHO’S IT FOR? AND HOW TO GET STARTED!

You’ve heard your mum, hairdresser and neighbour talk about how much they love their Pilates Classes, but you really don’t know what it is or if it’s right for you!

Well you’re in luck, because today we are about to tell you all the things you ought to know about Reformer Pilates and if it’s the right thing for you and your body.

First things first!

What is a Pilates Reformer?

The Reformer is the name for the piece of equipment pictured below it’s main components are the carriage, springs, straps and the footbar (shown below)

Reformer Components

The Reformer consists of a solid, steady frame (not all are solid timber) and within that frame there are numerous moving parts. Outlined below are some of the individual components that make up a Reformer:

• Carriage – the carriage is what you sit, stand, kneel or lay on. It glides up and down and is where the movement for each of the exercises occurs.

• Footbar – sounds pretty self explanatory right, that’s where you are wrong, it’s not just feet that rest on this, we have exercises where you rest your hands on here and some exercises don’t use the footbar at all (but where do my feet go we hear you ask? Keep scrolling to find out).

• The Springs – these are the resistance (like your weights at the gym) each spring colour corresponds to a different strength. The springs add the resistance to each of your movements!

  Use different combinations of springs to get the desired resistance for your particular exercise, unlike your usual weights however making an exercise heavier doesn’t always make it harder in some cases using a lighter spring will in fact challenge you more and maybe even in a different way.

• Straps – There are two different sized straps attached to a rope and around a pulley. These straps are where your hands or feet go (but never at the same time). Put some springs on and place your hands or feet in the straps and you can add a challenge to the upper body and the lower body.

What Exercises Can You Do on the Pilates Reformer?

You’ll be amazed by the many ways that you can exercise on the Reformer and quite frankly once you start Pilates on a reformer you’ll wonder where it’s been all your life! #pilatesaddict

You’ll be forgiven for thinking that Pilates on the Reformer is a fad, but they have in fact been around for over 100 years and will no doubt be around for hundreds to come.

The reformer can be used in many different ways to allow you to perform a full body workout, and a Reformer Class at Bay City will give you just that. Our Reformer Classes will give you a great mix of Upper body, lower body and core strengthening exercises as well as stretching & mobility.

Check out the videos below for an example of the kinds of exercises you might find yourself doing in a Reformer Class at Bay City Health Group

Who can do a reformer class at bay City Health Group?

The versatility of the Reformer means that virtually anyone can participate in our reformer classes, You don’t have to be super co-ordinated or really flexible to attend a class.  The Reformer exercises are adaptable to each individual and with only a maximum of 5 Reformers in our classes and highly experienced Pilates teachers you’ll always have someone to adjust the exercise to you and your body’s needs.
If you’ve been out of the exercise game for a while and/or never done Pilates before don’t shy away from attending a class, you’ll be pleasantly surprised by just how great you’ll feel and how easily you pick up the exercises.

What’s the Best way to get Started with Reformer Pilates?

If you don’t have any movement limitations, pain or an injury that impacts your day to day function then you can book yourself straight into a Reformer Pilates Class by downloading our app:

*for Apple users click the button below:

*and for Samsung/Android users click this button:

If you are new to Pilates and brand new to the Reformer then we recommend booking into a Beginner Reformer Class. Once you know your way around the reformer and you are feeling up to a bit more of a challenge then the Intermediate Reformer Classes are your next step!

New to Bay City Health Group? It’s your lucky day! You can get your first class with us for FREE (Yep!! Zilch, nada, nothing). All you have to do is download our app (use the link above), create a profile and then select the ‘free first session’ option.

What should I do if I have pain or an injury and still want to do Pilates?

If you do fall into this category then you CAN absolutely still do Pilates with us, we have a team of Physio’s and Osteo’s who are all trained in Pilates. So, not only can we help assess and treat any injuries or ailments you may have, but we can also get you started with an exercise and Pilates program tailored just to you.

If you do have an injury, pain or movement limitations we’d strongly recommend you attend an initial Assessment with one of our team and you may even benefit from some of our Clinical Pilates/Exercise Rehab Sessions. To find out more about this you can visit our Clinical Pilates Page here:

So Now What….???

So now that you know what a Reformer is, you know some of the exercises that you might do in a class and that it’s really not as scary as it might first seem, there’s really only three things you need to do next….

1. Download our APP and check out our timetable.

2. BOOK in for your FIRST FREE session

3. COME TO A CLASS AND JOIN IN THE FUN!

We can’t wait to see you in the studio soon!

And don’t forget if you have any other questions about our classes or anything at all please do not hesitate to call our lovely receptionists on 03 52293220 or send us an email to: team@baycityhealth.com.au