Core Strength

Clinical Pilates at SPS Castlereagh Street

Clinical Pilates Classes Sydney CBD

Pilates at Castlereagh Street Sydney CBD

Pilates Classes at Castlereagh Street Sydney CBD

We are excited to announce that Clinical Pilates are now offered at our Castlereagh Street physiotherapy clinic! All of the pilates classes and private sessions will be lead by our experienced physiotherapist and Pilates clinician Talia, who will provide a personalised approach to your exercise regime – whatever your fitness or experience level may be.

We are offering a variety of Pilates Classes:

  • Pilates Mat classes: These are ideal for those who are new to pilates, returning to exercise from injury or would like to focus on the fundamentals of pilates and correct core activation. You will work through a variety of exercises on the mat using small equipment to challenge your posture and core control.
  • Pilates Equipment classes: For those of you who have Pilates experience or are wanting to be further challenged on the pilates equipment, these classes progress and challenge your core control with the use of the Reformer, Trapeze Table and small equipment such as swiss balls, foam rollers and hand weights. The class is run as a circuit providing a taste of each equipment in every class. Close supervision to posture and technique is maintained.
  • Pre-natal pilates classes: Our pre-natal pilates classes are suitable to join at any stage of your pregnancy if you have been cleared for exercise. These classes have an emphasis on exercise and education to give you confidence throughout your pregnancy and into labour. Activation of your pelvic floor and deep abdominals will be taught in functional positions, as you work through a variety of exercises using equipment such as the Reformer, Swiss Ball, Theraband and small weights to challenge your stability in different postures. As the class is led by a physiotherapist it is a great chance to manage any musculoskeletal aches or pains you might be experiencing such as treating low back pain.
  • Private (1:1) and Duet (2:1) sessions: These  classes allow for more individualised sessions to introduce the participants to both mat and equipment-based exercises. The fundamentals of pilates can be consolidated and a home exercise program can be developed. These sessions afford you the freedom to book whenever suits your schedule and can be a great way to enhance your current training regime, or get you back into exercise.

To ensure correct technique and to maximise benefits from each session, we have a maximum of four people per class. This allows close supervision and the power to tailor each class to the participants needs.

Clinical Pilates Classes Sydney CBD

Clinical Pilates Classes Sydney CBD

PILATES CLASSES TIMETABLE: Next term begins 26th June 2017

7AM – 7:45AM Equipment
8AM – 8:45AM Mat
12:30PM – 1:15PM Pre-natal
6:45PM – 7:30PM Equipment

 Pilates Classes Pricing

  • Assessment: $136 (45 minutes)
  • Internal Assessment: $FOC (30 minutes)
  • Pilates Pack Private: $655 (45 mins) (Buy 5, get 1 free)

$535 (30 mins) (Buy 5, get 1 free)

  • Duet classes $86 (45 mins)
  • Duet class pack $430 (45mins) (Buy 5, get 1 free)
  • Small group class: $41/class ($328 – 8 week term)

$33/class ($528 -16 week term)

$45 casual class

Reception can be contacted on: 02 9264 4153 or for further information or to speak with Talia.

Pilates and Lower Back Pain

Pilates for Lower Back Pain

Core Stability Exercise vs General Exercise for Chronic Low Back Pain

It has been well documented that Lower Back Pain, (LBP), is one of the most frequently reported disabilities (affecting between 60% – 80% of adults), we face in the community. Unfortunately, 40% of those suffering with LBP will not fully recover within the first 3 months.

As Physios and Pilates Clinicians, we see this type of presentation everyday.  A common back pain trigger can be from a poor lifting technique.  At Sydney Physio Solutions, we are continuously striving to find the best way of helping to improve the experience and recovery in this population group.

A recent study, published earlier this year, found that people with Lower back pain who undertook exercises to activate and gain control of their deep spinal stabilisers, aka “The Core”, had better outcomes in the first few months of treatment than those who didn’t.

In a nutshell……

  • “Core exercises”, (learning specific & correct activation of your muscles supporting the spine and pelvis), provide a better outcome during the first 3 months of intervention compared to general exercise alone for people with LBP.1
  • People with Lower back Pain (LBP) display a decreased activation or delay in Transverse Abdominus (deep abs), and Multifidus (supporting spinal muscles). Thus core exercises consist of regaining the strength of these muscles through specific training. 1

At Sydney Physio Solutions, all of our Pilates Clinicians are physios, and thus have the ability not only to assess your core in real time via Ultrasound, but can also guide you personally on what exercises will help and how to progress these if you suffer from lower back pain. Using this technology, you can guarantee you are receiving the most up-to-date, effective and evidenced based approach to managing your pain.

Back Pain Exercises: Low Back Pain Relief & Hamstring Strength for Squats

Looking for Physio in Sydney CBD to treat your lower back pain – Sydney Physio Solutions have two centrally located clinics in Sydney CBD as well as a clinic in Chatswood.


  1. Brian JC, Kenneth EG, Elizabeth RN, Lindsey EE. Core stability exercise Versus General exercise for Chronic lower back pain. Journal of athletic training 2017 Vol 52 (1) 71-72.

Clinical Pilates at Sydney Physiotherapy Solutions Chatswood

Pilates Classes Chatswood

Clinical Pilates has landed at Sydney Physiotherapy Solutions Chatswood

Pilates Classes Chatswood

Pilates Classes Chatswood

Do you suffer from persistent or recurrent low back or pelvic pain?

  • A 2016 study on back pain and Pilates exercise showed significant improvements in disability, pain, flexibility and balance in patients with low back pain.
  • Multiple studies have also shown altered muscle activation patterns around the low back to be related to acute, and/or persistent low back pain.
  • Pilates exercises teach you how to effectively activate the deep core muscles of your back, abdomen and pelvic floor. Thus, helping to manage the source of your low back pain.
  • We also use real-time ultrasound to assess the activation patterns of your deep core muscles. This allows us to directly assess muscles and provide visual feedback to you.

Our new Chatswood Pilates classes are run by our Physiotherapist and Pilates Clinician, Brittney Marlowe. Our Chatswood pilates classes cater for all experience levels from beginners to advanced.

You will need to have an initial Pilates assessment prior to beginning classes, so we can identify your individual status, your needs and requirements, and goals for the term.

Health  Fund rebates may apply.

Class timetable

Monday 7.30am – 8.15am

Tuesday 1pm – 1.45pm

Thursday 6.15pm – 7pm


Group class (max 4 people per class)

Casual class – $45/class

One term (10 pack of classes) – $40/class (buy 9 get one free)

Private session – $98

Initial consultation – no gap*

Reception can be contacted on: 02 9419 2553 or for further information or to speak with Brittney.

To find out more about our Chatswood Pilates classes contact Sydney Physio Solutions – your local Chatswood physio.

Using the DorsaVi in Pilates

Here at Sydney Physiotherapy Solutions we are always looking for ways to improve health outcomes and strive to provide the best possible services with the newest technology and equipment.

We are now offering a Pilates assessment that is quick and easy but that will provide important objective measures to track your progress through our Pilates courses.   It will not only show you how well you are doing but will also allow us to adjust your exercise program based on your specific needs.

 What is Dorsa Vi?

The Dorsa Vi equipment consists of 2 sensors that are placed on your body using anatomical landmarks. These sensors then transmit data to a computer to allow us to assess your movement across a variety of activities.   It can measure small changes in movement that may not be picked up by plain visual observation.   It gives an objective measurement that can be compared against a normal population and that can also be re- tested with the same  objectivity. 

 What will we Assess?

The Pilates Dorsa Vi assessment will assess your ability to maintain your neutral spine position through 2 different tasks. The first is your squat, a movement we do many times in a day. The second is your leg slides, aka “Superman”. The sensors will be placed on your lower back and pelvis, and will detect any change or deviation of the spine relative to the pelvis throughout your movement. Information gained from the assessment will tell us how much your spine moves out of a neutral position during these movements, and will allow us to work on improving it. It will be compared over several repeat tests, looking for any imbalance or asymmetries that may be a risk factor for injury.

How will it help Me?

 The Dorsa Vi assessment will help you track your progress through the variety of classes that you do. It will also allow for your physiotherapist to identify the areas that you need specific focus on.   In the end, your performance outcomes will be more quickly achieved and easily tracked.

With this objective measurement you will get a full report outlining any issues, giving you a score that can be retested after your training program to see the results of your hard work

What else will I get?

 You will receive a results report and summary of the major findings with an explanation of what it all means.   On subsequent testing you will be able to compare your newest scores to previous tests and track your progress

How much will it cost?

 The cost of the assessment is $25 dollars per assessment.   This involves the actual testing with the sensor but also includes the time it takes for our physiotherapist to analyse your data and create a summary report of the most important findings.


Pilates in Sydney CBD

Sydney Physiotherapy Solutions has a dedicated Pilates Studio and expert, caring instructors who are all experienced physiotherapists.

We offer a wide variety of classes from beginner to advanced and have something for everyone. There are private and duet sessions, mat classes and classes utilising the pilates equipment such as the reformer and trapeze table. We also offer specialist classes for ante-natal clients, runners, cyclists and men’s health.

Clients are required to undergo a thorough assessment before commencing pilates with us & this allows the instructor to tailor exercises specifically for you.

Core Stabilisers

“Pull in your core!”  “Use your core muscles!” “This one’s for your core”

Words and phrases you may have heard if you have ever been to a gym class, had a personal trainer or been to your physio for injury management….but what does that mean?  And what muscles comprise your “core?”



Your core stabilisers are made up up of 3 main muscles groups – your Transverse Abdominals (Deep Abs); your Pelvic Floor (a sling from your pubic bone to tail), and Multifidus, (small segmental muscles lining your spine).  Collectively these 3 groups support and stabilise your spine and pelvis to protect from excessive movement and loading.  Think of them like scaffolding supporting an important building – i.e you!

These muscles are not the glory makers like your thighs or glutes…they are slow burners working at a low level in the background, so when activated prior to movement they ensure your movement is smooth, steady and controlled.

Learning to fire these muscles correctly to help your posture, balance and stability takes practice.    If you are unsure on the correct technique, chat to your physio  – they can look at you on real time ultrasound and give you accurate, objective and real time feedback.

Men’s Health and Back Pain

Back Pain has a stronger link to Continence and Respiration than Obesity. 

Inside our trunk is our lumbar spine, our core muscles, our pelvic floor muscles and our breathing muscles. In a functional body these muscles need to be co-ordinated during movement. If this is made harder due to a respiratory problem (coughing, shortness of breath) or if your pelvic floor muscles are trying too hard to compensate for a poor core, then pelvic floor dysfunction can develop. This can be the underlying cause of continence issues.

So, its no surprise if your trunk muscles are not performing functionally, back pain can develop along side continence issues. Many people will go to the physio for a back problem and have continence issues, but do not mention their continence issues. This may be due to being embarrassed or unaware that physio’s can help with incontinence.

Especially when it comes to men, Sydney Physio Solutions are leaders in this field. We have state of the art equipment for retraining trunk muscles and physiotherapists dedicated to Men’s Health.

For an article related to this go to Continence and Back Pain

Back pain

Back pain

5 Tips to Relieve Back Pain

back pain

Back pain is a common issue in today’s population. Whether it be from sport, sitting at a desk all day or from a traumatic event like a car accident. Diagnosis of your condition is key as there is not a one size fits all treatment program to rid you from back pain. Here are some suggestions for your everyday stiff, achey back.

1. Good seated posture– slumping in your chair all day can lead to a lot of back stiffness and aching. If it becomes really stiff, over time you may get degenerative issues.

2. Keep active– Research still hasn’t been able to specify the exact amount you need for your back to be healthy, all we know is that no exercises is bad. So find what works for you. The more sedentary you are at work, the more time you should spend being active outside of work.

3. Standing desk– Posture issues? Just stand up and and you won’t be slumping through your back anymore. These desks are somewhat expensive but can you really put a price on your overall health and wellbeing?

4. Range of motion– work on your range of motion when at home or the gym. Rolling on the foam roller is helpful as well as some rotation stretching or low back extension work.


5. Pilates or yogaPilate Classes Sydney are great exercise classes for low impact, small muscle strengthening and flexibility.

If you suffer from back pain contact the team at Sydney Physiotherapy Solutions to make an appointment with one of our back pain specialists.

Prostatectomy Training

Sydney Men's Health Physiotherapy

Sydney Men’s Health Physiotherapy

Incontinence and erectile dysfunction are unfortunately common issues following radical prostatectomy operations for men with prostate cancer.

New research highlights the need for men to focus on improving their awareness of which muscles they are targeting within the pelvic floor before developing strength.  This early motor control is often more readily learnt BEFORE surgery and the right muscles can be easily viewed working using real time ultrasound.

A good analogy is that just hitting a golf ball hard doesn’t always lead to a good outcome…better to work on the golf swing first….THEN you can develop strength.

For more information, contact the Men’s Health physiotherapists at Sydney Physiotherapy Solutions

Pilates For Skiers


As the Ski season is approaching here is a great exercise we do in the Pilates Studio to help you prepare for the snow…

Pilates, a method of exercise that specializes in core strength, flexibility, balance and control, is especially well-suited for ski workouts.