Living with persistent pain can make movement feel uncertain. You may find yourself avoiding certain activities because you're worried they will increase your pain, or you may have lost confidence in what your body is capable of doing. This four-session Clinical Pilates series is designed to help you rebuild confidence with movement through gentle, evidence-informed exercises that emphasize body awareness, control, and nervous system regulation.
Clinical Pilates is different from a traditional Pilates class. Rather than focusing on fitness or performance, these sessions use modified Pilates-based exercises as a rehabilitation approach for people living with persistent pain. The focus is on helping you move in ways that feel safe, supported, and achievable while gradually improving strength, stability, flexibility, balance, and functional movement.
Throughout the series, you will learn how persistent pain is influenced by the nervous system and why gentle, graded movement can play an important role in recovery. Each session combines brief education with guided movement, giving you practical strategies that you can begin using immediately in your daily life.
Session Dates and Times
Wednesdays, 11:00 a.m. to 12:00 p.m.
October 7, 14, 21, 28
What you'll learn
Over four weekly sessions, you will:
Learn how persistent pain affects the nervous system and why movement can help support recovery.
Develop greater awareness of breathing, body position, and movement patterns.
Practice Pilates-based exercises that improve core stability, mobility, balance, and functional strength.
Learn how to modify movements to match your current abilities and comfort level.
Explore pacing strategies and graded exposure to help reduce fear of movement and build confidence over time.
Develop practical strategies for managing pain flare-ups while maintaining healthy movement habits.
Build a home practice that you can continue independently after the series.
What to expect
Each one-hour session includes a combination of education, guided movement, discussion, and home practice planning.
Session 1: Foundations
Learn about the modern understanding of persistent pain and how Clinical Pilates supports recovery. You'll be introduced to Pilates breathing, body awareness, neutral spine positioning, and gentle core activation exercises while setting personal goals for the series.
Session 2: Building Mobility and Control
Practice gentle exercises that improve spinal mobility, coordination, and movement confidence. You'll also learn about graded activity, pacing, and how gradual movement helps rebuild function over time.
Session 3: Functional Strength and Everyday Movement
Progress into seated, standing, and side-lying exercises that support balance, strength, posture, and everyday activities such as reaching, lifting, and getting up from a chair. Education focuses on reducing fear of movement and developing confidence in your body's ability to move safely.
Session 4: Bringing It All Together
Integrate everything you've learned into a complete Pilates routine that you can continue practicing at home. You'll develop a long-term movement plan, discuss strategies for navigating pain flare-ups, and receive guidance to support your ongoing home practice.
Who is this series for?
This series may be appropriate if you:
Live with persistent pain and want to improve confidence with movement.
Feel stiff, deconditioned, or less active than you would like to be.
Want to improve strength, balance, flexibility, and body awareness in a gradual, supportive environment.
Feel nervous about returning to exercise after pain or injury.
Are looking for practical strategies to help you move more comfortably during everyday activities.
No previous Pilates experience is required. We recommend that you feel comfortable with gentle movement before attending. Many people benefit from first attending Foundations of Mindfulness and Gentle Movement, Finding Safety in Movement or Qi Gong and Mindful Movement, unless they already have a regular movement practice.
Equipment and participation
Many exercises are demonstrated on a yoga mat. However, every exercise can be modified, with seated and standing options available for participants who are unable or prefer not to get down to the floor.
You may find it helpful to have:
A yoga mat or exercise mat (optional)
A sturdy chair without wheels
A towel or small pillow for support if needed
Comfortable clothing that allows you to move freely
Because these sessions involve guided movement and exercise modifications, participants are asked to keep their cameras on whenever possible so facilitators can provide feedback and help ensure exercises are performed safely.
By the end of the series, you'll have the knowledge and confidence to continue practicing Clinical Pilates independently as part of your ongoing recovery.
This session is led by Hayley Alexander (physiotherapist) & Dr. Barbara Kozminski.
Current patients can book here.