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Term 1 2013

Welcome to Term 1 and another year of functional Pilates ! 

A big welcome back to Pilates and 2013.  I hope you had a wonderful Xmas break and are enjoying what this year has to offer already.
This term sees us welcome 6 new teachers to the business. It is a pleasure to have such a great team although it's always sad to say goodbye to our instructors.
I hope the small changes in the timetable haven't caused too much disruption.

This term will see our 're-evaluation class ' in week 5. This is an ideal chance to chart your progress, see howmuchl you have improved and where to focus upon next. Do have a think if there are any burning questions for your physio to answer in the Q&A session.

As mentioned in previous letters, I will try to accommodate makeup classes, but due to class numbers it isn't always possible. B
efore showing up to class, p
lease consult with the office first via the website or directly to sally@pro-align.com.au.  You can do makeup classes in the North and East venues interchangeably.

Exercise of the Term...

Don't forget to view our regular feature in which we film a common Pilates/rehab based exercise with cues and progressions for you to watch and practice at home. Each exercise video can be found on the website in the articles section where we frequently upload tips on health, nutrition and exercise.

 see www.pro-align.com.au 'Articles'    

 Feature Link http://youtu.be/NVkGV2q-d1s

This video shows a flowing mobiliser sequence for the hips and spine.  Do be careful if you have knee pain when performing the kneeling positions and especially the 'pigeon pose'. Don't forget all exercises from previous terms are also here to view.

Looking for Training Equipment for Home?

If you are looking for any equipment or props for your home practice?  I can highly recommend this site  http://www.empind.com.au/ 
There is a great section for foam rollers, resistance bands, small balls, and even clothing! Maybe some thick non slip socks for the winter months!!

And finally...

Ask The Physio............


What is a spondylolythesis? Can Pilates help?

A Spondylolisthesis refers to the displacement of one vertebra in relation to the one below.  The displacement can be anterior (forward) or posterior (backwards) displacement, forward slippage of one vertebra on another is referred to as anterolisthesis, while backward slippage is referred to as retrolisthesis.

There are several reasons as to why this may occur but the two most common would be repeated trauma- the defect is in a portion of the vertebra called the pars interarticularis. This type of spondylolisthesis can be caused by repetitive trauma and is more common in athletes exposed to hyperextension motions including those seen in gymnastics and dance. Degenerative spondylolisthesis occurs due to arthritic changes in the joints of the vertebrae due to cartilage degeneration. This is more common in older patients.


It is not uncommon for a person with a spondylolisthesis  to present with  no symptoms at all. The most common symptom, however of a low grade slippage (<50%) is that of lower back pain.
If an anterolisthesis  has been discovered, back pain symptoms will often be activity related  and worsen with extension of the lumbar spine. Other common symptoms include tightness of the hamstrings and decreased range of motion and stiffness of the lower back.

Changes in gait and posture are very common and an increased lumbar curve can be quite common.


Treatment should commence with stabilising the area with the body’s muscular system. To address this we would look into core work with strong focus on lumbar multifidus. It is of paramount importance to have good timing and strength in the core, hip and pelvic region.

Postural correction will also need to be addressed bringing the body back into a more optimal neutral alignment both statically and in dynamic movement.

Regaining normal flexibility, especially of the hamstrings and posterior chain, will off load the lumbar region and help to obtain more normal movement again. Mobility into the thoracic spine will also need to be approached to reduce excess movement in the lumbar region lower down.

Pilates is an ideal way to both isolate and integrate the spine with the pelvis and lower limbs and allow for controlled movement again. It provides a safe way to exercise with great results when performed correctly and with patience.

Please feel free to contact me via the site if you have any further questions about this condition.


We would like to thank you once again for another great term and look forward to progressing your rehab in 2013. Always feel free to ask any questions of your instructor or alternatively contact Sally via the website. The website is regularly updated with free tips on nutrition, healthy lifestyle and exercises for you to follow, so keep an eye out for updates.

Don't forget you can now follow us on twitter and on Facebook!

Enjoy term 1!
From the team.......Sally, Erin, Fiona, AnneMarie, Claire, Michelle, Alex and Belinda.
Farewell to Sally D, Sarah, Aleisha , Emily and Sonja we wish you all the best.


Is not uncommon for a person with a spondylolisthesis to present with no symptoms at all.
The most common symptom, however of a low grade slippage (<50%) is that of lower back pain.
If an anterolisthesis has been discovered, back pain symptoms will often be activity related and worsen with extension of the lumbar spine.
Other common symptoms include tightness of the hamstrings and decreased range of motion and stiffness of the lower back. Changes in gait and posture are very common and an increased lumbar curve can be quite common.


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