Sit comfortably, right at the back of your chair with your lumbar supported if possible. Check your pelvis is upright (up on your sitting bones) spine long, all the way to the top of your head. Arms are in goal post position, forward of your shoulder joint, fingers spread.
Watchpoints: keeping your hips level, pelvis neutral and your spine long is the priority. Try not to hunch forward and curve your spine. Your hamstrings will release even with your knee still bent. Do not do if you have a hamstring tendinopathy. If it hurts, stop and consult us.
Pilates has been around for over 90 years and has been adapted by each generation of teachers to create a wide and deep body of exercises. In the beginning, it was adopted predominantly by dancers and athletes for injury recovery and performance enhancement. As research started to emerge about the benefits of motor control training to manage lower back and neck problems, the word spread and people from all walks benefit from the approach.
Research shows that Pilates works. Download current Pilates Scientific Information – Dept Health NSW .
As new research tells us more about neuroscience and biomechanics, about the efficacy of different approaches to managing injury and pain, we continually adjust how we work with you to reflect the best information available.
We are fully committed to the wellbeing of all of our clients and teachers and require all to comply with our health and safety guidelines. They are dictated by the particular nature of the close work we do, our commitment to quality teaching and the needs of the people who come here.
The guidelines are as follows:
Health Funds are again legally permitted to rebate for Pilates sessions. On 19 June 2025, the PHI 51/25 Private Health Insurance Legislation Amendment Rules (No. 5) 2025 were issued reversing the ban that came into effect in 2019.
It’s not easy to change a habit of a lifetime – so see us for your good posture program!
“Your posture, the way you hold your body when you’re sitting or standing, is the foundation for every movement your body makes, and can determine how well your body adapts to the stresses on it.” Watch this TedEx video
The Pilates exercises that we give you for your feet might not be exciting, but they are essential to your body’s function. A 2015 journal article from the British Journal of Sports Medicine explains that the stability of the arch of the foot, where most of these muscles lie, is a key part of your core stability.
Prerequisite Assessment Package: $310
(Consists of three private sessions)
During your assessment session, your posture, flexibility, strength and muscle balance will be analysed along with your goals and medical history. A personalised program of Pilates exercises will be created which you will incorporate into your subsequent two private sessions.
Casual Semi-private: $55
*$260 for a pack of 5 ($52 per session)
*$490 for a pack of 10 ($49 per session)
Prerequisite: Initial Assessment
Studio sessions are semi-private sessions with up to three clients being taught by a single teacher at any one time. What you do in each session is personally designed for you by the teacher, with a balanced program tailored to address your concerns and to target your goals.
Single private session: $110
10 private sessions*: $1000 (6 month expiry)
Duets: $74 each participant per session
10 duet sessions per participant*: $660 (6 month expiry)
Prerequisite: Initial Assessment
Private Pilates sessions may well suit you if you have acute pain, a recent injury, you need to address a complex chronic condition or require private & personal scheduling.
Email: focused@wellcentred.com.au
Address: Suite 6, 99 Moore Street, Leichhardt, NSW 2040
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