Pilates Archives - The Moving Body Group

A Physiotherapist’s Perspective: Why Pilates Is More Than Just Exercise

tmb_admin — Tue, 18 Aug 2026 08:24:44 +0000

By Christine Koh, Senior Physiotherapist at City Osteopathy & Physiotherapy, based at The Moving Body East Coast

Before I trained in Pilates, I treated bodies the way most physiotherapists are taught to: find the injured area, look one joint above it, look one joint below it, and build a plan around that. It’s a logical approach, and it works — up to a point.

What changed my thinking was watching how well people moved after working with Pilates instructors. I started training myself, and once I became a certified Pilates practitioner for rehabilitation, I stopped looking at bodies in parts. I started looking at the body as a whole continuum.

From the injured area to the whole body

Now, when someone comes to see me — even if their complaint is very specific, say, a sore knee — I won’t just look at the knee. I’ll ask them to touch their toes. I’ll ask them to squat. I’ll ask them to balance on one leg and do a single heel raise. None of those movements are specific to the injury site, but each one tells me something: whether they’re lacking balance, lacking range of motion, or lacking strength somewhere else in the chain.

That global view catches things a narrower approach misses. A stiff upper back, for example, can force the lower back to move more than it should, creating extra shear forces through the lower spine — and eventually, lower back pain. So from day one, a patient might leave with an upper back stretch as part of their plan, even though their pain is in their lower back. It’s not simply treating the symptom. It’s addressing the pattern that’s likely to keep causing it.

The core isn’t a switch — it’s a dial

One thing I wish more people understood about the core is that it isn’t something you simply “switch on.” It’s not the abdominals alone, and it’s not an on-or-off setting. The core is how force transmits through the body — from the arms through the legs, or the legs through the arms — and it works more like a volume dial. A slow, controlled movement calls for a lower, steadier level of core engagement. A bigger, faster movement calls for more. Training it as a dial rather than a switch is a big part of what separates Pilates from simply “doing crunches.” Pilates training improves core control.

Alignment is the part people underestimate

Good posture, to me, isn’t really about how you look standing still. It comes down to something more technical: whether you’re holding a neutral spine, with your pelvis and limbs organised so your muscles are balanced front to back, top to bottom. When that alignment is off — say, the pelvis is tucked under into a posterior tilt — you actually compress your lower back and your organs, and put more load through the lumbar spine than necessary.

Get that alignment right, and the benefits go well beyond looking better. You get better weight distribution, better coordination between the front and back of your body, less strain overall — and, in my experience, more energy. Even people who are already strong from years of gym training can still move inefficiently if their body alignment isn’t organised well.

Christine demonstrating the Scooter exercise.

Why you can feel different after a session without feeling wrecked

People sometimes tell me Pilates doesn’t feel like a “real workout” because they’re not sore or exhausted afterwards. That’s actually intentional, at least in how I structure a session. I want a client to leave our session and be able to carry on with their day — not needing to recover from it. The goal isn’t to fatigue a muscle group the way a strength session would; it’s to wake up coordination and control. If I were doing strength training with a patient, I’d expect them to leave sore. In a Pilates session, the goal is different — better coordination, better balance — so people often leave feeling more energetic, not less.

Over months of consistent practice, I notice real changes in how people carry themselves. They come in with a lighter step and a better mood. Their friends start commenting on their posture. Some tell me their sleep has improved, which I think comes from how much reorganisation the body has gone through and the better rest that follows.

It shows up in performance too

This isn’t only about pain relief. I once worked with a young athlete — a tennis player — who came in with a neck condition. Part of his programme included a sidelying hip movement, aimed at helping him understand where his head sits in relation to his hips. After his next match, he came back and told me his neck felt better — but so had his tennis serve. It got more powerful, without him feeling like he’d worked any harder. That’s often how it goes: improve how the body organises itself, and performance follows without extra effort.

I see something similar in older clients. Beyond strength, they tend to stand more upright, breathe easier, and move with more confidence — which matters enormously for people who’ve become cautious after an injury and started taking smaller, more hesitant steps. I remembered a client, in his sixties, who came back from his annual check-up and told me — half jokingly — that he’d actually gotten an inch taller after a year of consistent practice. That’s what improved posture can do for you!

Reformer Pilates group class at The Moving Body @ East Coast

It’s not just for people who are already fit

A common misconception is that Pilates is only for people who are already flexible or in good shape. In my clinical work, it’s often the opposite. I get patients moving on Pilates equipment from day one, even while they’re still in pain, because there are almost always ways to modify a movement so someone can do it safely and pain-free. Watching that moment when a client realises they can move despite their injury, and their whole face lights up — that’s one of my favourite parts of this work.

Why I still call it more than exercise

If I had to describe what Pilates actually trains, it isn’t muscle size or raw output. It’s alignment. It’s coordination. It’s the ability to organise your body well enough that movement — any movement, whether that’s daily life, sport, or getting back on your feet after an injury — becomes more efficient, and as a result, more enjoyable.

This is why I don’t put Pilates in the same category as the gym, or a run, or a yoga class. Those are all things you do – and I believe that all and any movement is important. However Pilates, to me, sits underneath all of that — it’s not a form of exercise so much as what teaches your body how to move well in the first place. Get that right, and everything else follows without you trying quite so hard for it: the tennis serve that suddenly has more power, the stairs that don’t wind you, the confidence to step out of the house again after an injury.

That’s the part I wish people understood before they ever try a class. It was never really about the hour on the reformer. It’s about the rest of your day.

The post A Physiotherapist’s Perspective: Why Pilates Is More Than Just Exercise appeared first on The Moving Body Group.

Is Pilates Strength Training? A Master Instructor Explains the Difference

tmb_admin — Thu, 16 Jul 2026 07:10:35 +0000

Kelvin doing a standing advanced exercise on the reformer

By Master Instructor Kelvin Tan from The Moving Body East Coast

“People often ask me whether Pilates counts as strength training. My answer is simple: yes—but whether it’s enough depends on what you’re training for.” — Kelvin, Master Instructor, The Moving Body

If you’ve ever wondered whether Pilates can replace lifting weights, you’re not alone. It’s one of the most common questions we hear at The Moving Body.

The confusion comes from how we talk about exercise today. We have Pilates, gyms, yoga, functional training, HYROX, CrossFit and countless fitness trends—all claiming to build strength.

The truth is surprisingly simple – strength training isn’t defined by the equipment you use. It’s defined by whether your body becomes stronger.

Changing resistance springs on a reformer

Is Pilates strength training?

Yes. Pilates is a form of strength training.

Strength training simply means challenging your muscles so they become stronger over time. For someone who is new to exercise or has been largely sedentary, Pilates can significantly improve strength, balance and control.

However, whether Pilates alone is enough depends on your goals.

If your goal is to move better, reduce aches and pains, improve posture and stay active throughout life, Pilates may provide all the strength you need.

If your goal is to carry much heavier loads, compete in events like HYROX, or maximise muscle size and maximal strength, progressively adding external resistance becomes increasingly important.

Why is everyone talking about strength training?

One reason is ageing.

From around our thirties onwards, we naturally begin losing muscle mass and strength—a process known as sarcopenia. Left unchecked, this contributes to reduced mobility, poorer balance and an increased risk of falls later in life. Fortunately, resistance training is one of the most effective ways to slow this decline and improve strength at almost any age. (OUP Academic)

That’s why strength training has become such an important conversation—not just for athletes, but for anyone who wants to age well.

Kelvin building lateral strength and stability with the Kneeling Side Bend on the Cadillac.

Pilates vs gym training: software vs hardware

One analogy I like to use is thinking of your body like a computer.

Your muscles are the hardware.

Your movement patterns are the software.

Traditional strength training is excellent for upgrading the hardware. It increases your ability to produce force by progressively overloading your muscles.

Pilates upgrades the software.

It teaches your body how to coordinate movement, improve alignment, activate stabilising muscles and move efficiently through different planes of motion.

You can have incredibly powerful hardware, but if the software isn’t working well, you won’t use that strength effectively.

The best-performing body has both.

Can someone become too strong for Pilates?

In some cases, yes.

Someone who has developed exceptional strength through advanced calisthenics or heavy strength training may eventually outgrow the amount of resistance a Pilates reformer can provide.

That doesn’t mean Pilates loses its value.

Instead, its role changes.

Rather than being the primary way to build strength, it becomes an excellent way to maintain movement quality, body awareness, coordination and control.

Why I would still choose Pilates

If I could only choose one form of exercise for the rest of my life, I would choose Pilates.

Not because strength isn’t important—it absolutely is.

But because my priorities have changed.

When we’re younger, many of us train like we’re trying to become a Ferrari. We chase personal bests, heavier lifts and bigger numbers.

As I get older, I don’t want my body to be a Ferrari anymore.

I want it to be a Toyota.

Reliable.

Efficient.

Able to keep going for decades.

For me, fitness is no longer about reaching the highest level of performance. It’s about continuing to move well for the rest of my life.

Pilates helps me build that foundation.

A happy senior couple holding hands walking with hiking sticks

Should you do Pilates or strength training?

The answer isn’t either-or.

They complement each other.

Pilates develops movement quality, balance, alignment and body awareness.

Strength training progressively overloads your muscles so they become stronger.

Think of Pilates as learning to move well.

Think of strength training as increasing how much load your body can safely handle.

When combined, they help you move with greater confidence—whether you’re carrying shopping bags, hiking on holiday, playing with your grandchildren or simply getting through everyday life with less effort.

The bottom line

The question isn’t whether Pilates builds strength.

It does.

The better question is:

Is it enough strength for the life you want to live?

For many people, Pilates provides exactly what they need to stay strong, mobile and independent.

For others, adding progressive strength training helps them reach the next stage of their fitness journey.

The goal isn’t simply to become stronger.

The goal is to keep moving well—for life.

The post Is Pilates Strength Training? A Master Instructor Explains the Difference appeared first on The Moving Body Group.

Can Pilates Help Lower Back Pain? A Physiotherapist and Rehab Pilates Instructor Explains

Sheryl Joy R. Ganal — Fri, 10 Jul 2026 01:17:22 +0000

Written by Sheryl Joy Ganal, Senior Instructor at The Moving Body

If there’s one condition I see more than almost any other in the studio, it’s lower back pain.

With a background in physiotherapy and more than ten years of teaching Pilates, I’ve worked with clients of all ages—from office workers and new mothers to older adults and active individuals recovering from injury. One thing I’ve learned is that lower back pain is rarely caused by one single problem. More often, it’s a combination of how we move, how we sit, how strong our bodies are, and how we respond when pain starts.

Many people arrive expecting me to give them a list of “back pain exercises”. Instead, the first thing I do is understand how they move.

That’s because two people with the same complaint can need completely different solutions.

Lower Back Pain Is Common—But It Isn’t Normal

One of the biggest misconceptions I hear is that lower back pain is simply part of getting older.

People often tell me, “I’m getting older, so I suppose this is normal.”

While lower back pain becomes more common as we age, it isn’t something we should simply accept. Pain is your body’s way of telling you that something needs attention. That might mean improving your movement habits, strengthening certain muscles, restoring mobility, or addressing an injury.

Another misconception is that lower back pain only affects older adults.

In reality, I increasingly see younger adults—and even children—developing lower back pain. Long hours studying, prolonged sitting, poor posture, reduced physical activity and limited body awareness all contribute. Lower back pain isn’t an age issue; it’s often a movement issue.

Research reflects this. The World Health Organization identifies lower back pain as the leading cause of disability worldwide, affecting people across all age groups—not just older adults.

Why Does Lower Back Pain Happen?

There isn’t one single cause.

The most common contributors I see include:

Prolonged sitting

Poor postural habits

Reduced physical conditioning

Weakness in the muscles that support the spine

Repetitive sports or heavy lifting without adequate preparation

Age-related changes in the spine

One of the biggest factors is prolonged sitting.

When we sit for hours with a rounded back, our spine stays in a flexed position for much longer than it was designed to. Over time, this can place additional stress on the muscles, ligaments and discs that support the spine.

That doesn’t mean sitting itself is “bad”. It’s spending too long in the same position without enough movement that often becomes the problem.

Not Every Back Pain Is the Same

While I do see the occasional disc-related injury, much of the lower back pain I see is mechanical in nature. People often experience aching, stiffness or fatigue around the back without there necessarily being a serious structural injury.

Understanding the type of pain helps guide the exercise programme.

Muscular pain

Muscular pain is often:

dull or aching

associated with muscle fatigue

localised to one side

aggravated by overuse or prolonged positions

Disc-related pain

Disc-related pain is often different.

It may feel:

sharper

more central in the spine

associated with tingling or pins and needles

accompanied by numbness or symptoms travelling into the leg

These are general patterns rather than rules, which is why assessment is so important. Imaging such as an MRI may sometimes be appropriate, but movement assessment remains one of the most valuable tools for understanding how someone is functioning.

Why I Assess Movement Rather Than Posture

One of the questions I’m often asked is whether I spend time analysing someone’s posture.

The answer is yes—but not in the way most people expect.

I don’t simply ask someone to stand still while I observe them.

Instead, I want to see them move.

Movement tells me much more.

During an assessment, I usually look at simple movements such as:

flexion (bending forwards)

extension (bending backwards)

rotating

side bending

Sheryl demonstrating the four primary spinal movements—flexion, extension, rotation, and side bending—using a gym ball that she uses during an assessment.

These movements help me understand:

which positions aggravate symptoms

which positions relieve symptoms

whether there are mobility restrictions

how stable the pelvis and spine are

whether one side is working differently from the other

From there, I can decide whether the priority should be improving mobility, building stability, increasing strength—or a combination of all three.

There isn’t a single formula that works for everyone.

Pilates Is About More Than “Strengthening Your Core”

People often tell me they know they need to strengthen their core.

What they sometimes don’t realise is that the core isn’t just the abdominal muscles.

The muscles around your trunk, pelvis and spine all work together to support movement.

When someone spends years sitting in poor positions or moving with compensation patterns, these muscles often stop working together efficiently. Pilates helps restore that coordination.

That’s why our sessions don’t begin with advanced exercises.

We start by teaching the body how to move well again.

The Exercises I Commonly Start With

Every programme is individual, but there are several exercises I use regularly because they tell me a great deal about how someone moves.

Cat-Cow

Cat-Cow is both an assessment and a mobility exercise.

It helps me observe how someone moves through their spine while gently improving spinal awareness.

Sheryl demonstrating the Cat-Cow exercise using a gym ball

Bird Dog

Sheryl demonstrating the Bird Dog.

Bird Dog develops stability. I often progress this exercise gradually—starting with just the arms, then the legs, before combining both. The goal isn’t simply to make the exercise harder. It’s to help the client maintain good control of their pelvis and spine throughout the movement.

Bridge

Sheryl demonstrating the Bridge.

Bridges strengthen the gluteal muscles and help clients learn to generate movement from their hips rather than relying excessively on their lower back.

Many clients with lower back pain benefit from stronger hip muscles because they provide better support for the spine during daily activities.

Why I Often Use Props

People who are in pain frequently lose confidence in movement.

Simple props such as balls or cushions provide support and feedback.

Rather than constantly telling clients whether they’re leaning to one side, the prop often lets them feel it themselves.

This helps develop body awareness while making movement feel safer.

When We Progress to Pilates Equipment

Once someone has developed better movement awareness and control, we can begin using Pilates equipment such as the Reformer, Chair or Ladder Barrel.

Each piece of equipment offers different benefits.

On the Reformer, I often work on postural control, hip strength and coordination.

Sheryl on the Reformer

The Chair allows me to challenge balance and single-leg stability.

The Ladder Barrel is particularly useful for mobility and side-bending exercises.

The equipment isn’t simply about making exercises harder. It’s about giving clients different ways to improve strength, stability and movement quality while keeping exercises appropriately supported.

The Biggest Mistake People Make

One of the most common mistakes I see is people copying exercises from social media without understanding why they’re doing them.

A certain exercise may work very well for one person but aggravate someone else’s symptoms.

For example, someone whose pain is aggravated by bending forwards may continue doing repeated crunches because they’ve heard core exercises help lower back pain.

Choosing the right exercise starts with understanding your own condition—not copying someone else’s programme.

There is no one-size-fits-all solution.

How Do I Know When Someone Is Ready to Progress?

Progress isn’t based on completing a certain number of sessions.

I look for several things.

First, pain should be significantly reduced or well managed.

More importantly, I want to see better movement quality.

Has the client developed greater body awareness?

Can they control their pelvis and spine more consistently?

Do they understand how to move without provoking symptoms?

Once those foundations are in place, we can safely introduce more challenging exercises.

My Final Thoughts

Lower back pain can feel overwhelming, especially if it keeps returning.

But in my experience, the answer isn’t simply finding the “best exercise”. It’s understanding why your body is moving the way it is in the first place.

Pilates provides an opportunity to improve strength, mobility, stability and body awareness together. When combined with an individual assessment and a programme that progresses at the right pace, it can help people move with greater confidence and less discomfort.

The goal isn’t just to reduce pain today.

It’s to build a body that supports you for years to come.

The post Can Pilates Help Lower Back Pain? A Physiotherapist and Rehab Pilates Instructor Explains appeared first on The Moving Body Group.