https://www.pilatestonic.com/2025/the-2-minute-morning-routine-i-do-before-getting-out-of-bed/ 2025-12-29T12:43:51+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/12/The-2-Minute-Morning-Routine-I-Do-Before-Getting-Out-of-Bed.jpg The 2-Minute Morning Routine I Do Before Getting Out of Bed https://www.pilatestonic.com/2025/build-hip-strength-and-balance-no-equipment-needed/ 2025-12-14T16:10:38+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/12/Build-Hip-Strength-and-Balance-No-Equipment-Needed.jpg Build Hip Strength and Balance (No Equipment Needed) https://www.pilatestonic.com/2025/the-spine-safe-hamstring-move-youll-want-to-do-every-day/ 2025-11-29T17:14:34+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/12/The-Spine-Safe-Hamstring-Move-Youll-Want-to-Do-Every-Day.jpg The Spine Safe Hamstring Move You'll Want to Do Every Day https://www.pilatestonic.com/2025/one-foot-practice-three-big-benefits-ankles-knees-lower-back/ 2025-11-15T22:09:41+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/11/One-Foot-Practice-Three-Big-Benefits-Ankles-Knees-Lower-Back.jpg One Foot Practice, Three Big Benefits (Ankles, Knees, Lower Back) https://www.pilatestonic.com/2025/can-your-brain-still-talk-to-your-toes/ 2025-11-10T14:01:55+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/11/Can-Your-Brain-Still-Talk-to-Your-Toes.jpg Can Your Brain Still Talk to Your Toes? https://www.pilatestonic.com/2025/can-you-spread-your-toes-like-you-spread-your-fingers/ 2025-11-10T14:00:03+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/10/Can-You-Spread-Your-Toes-Like-You-Spread-Your-Fingers.jpg Can You Spread Your Toes Like You Spread Your Fingers? https://www.pilatestonic.com/2025/cant-get-your-ankle-over-your-knee-this-figure-4-setup-solves-it/ 2025-10-04T15:53:56+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/10/Cant-Get-Your-Ankle-Over-Your-Knee-This-Figure-4-Setup-Solves-It.jpg Can't Get Your Ankle Over Your Knee? 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https://www.pilatestonic.com/2025/this-weird-hip-stretch-fixes-what-sitting-all-day-breaks/ 2025-06-07T20:43:08+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/06/This-Weird-Hip-Stretch-Fixes-What-Sitting-All-Day-Breaks.jpg This Weird Hip Stretch Fixes What Sitting All Day Breaks https://www.pilatestonic.com/2025/the-hidden-reason-your-shoulders-wont-stop-rounding-and-how-to-fix-it/ 2025-05-25T16:03:42+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/05/The-Hidden-Reason-Your-Shoulders-Wont-Stop-Rounding-And-How-to-Fix-It.jpg The Hidden Reason Your Shoulders Won't Stop Rounding (and How to Fix It) https://www.pilatestonic.com/2025/the-too-simple-exercise-i-almost-didnt-share-with-you/ 2025-05-20T01:09:57+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/05/The-Too-Simple-Exercise-I-Almost-Didnt-Share-With-You.jpg The-Too-Simple-Exercise-I-Almost-Didn’t-Share-With-You 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https://www.pilatestonic.com/2025/one-move-endless-benefits-hips-upper-body-release/ 2025-05-20T01:15:05+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/03/One-Move-Endless-Benefits-Hips-Upper-Body-Release-2.jpg One-Move-Endless-Benefits-Hips-Upper-Body-Release-2 https://www.pilatestonic.com/2025/tight-hips-this-simple-move-relieves-hip-tension-like-magic/ 2025-05-20T01:16:37+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/03/Tight-Hips-This-Simple-Move-Relieves-Hip-Tension-Like-Magic.jpg Tight-Hips-This-Simple-Move-Relieves-Hip-Tension-Like-Magic https://www.pilatestonic.com/2025/transform-rounded-shoulders-with-this-gentle-twist/ 2025-02-22T18:32:15+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2025/02/Transform-Rounded-Shoulders-with-This-Gentle-Twist.jpg Transform-Rounded-Shoulders-with-This-Gentle-Twist https://www.pilatestonic.com/2025/essential-hip-opening-exercise-for-desk-workers-do-this-in-bed/ 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https://www.pilatestonic.com/2024/use-this-vampire-inspired-hack-to-reset-head-neck-and-shoulder-alignment/ 2024-10-05T16:29:11+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2024/10/Use-This-Vampire-Inspired-Hack-to-Reset-Head-Neck-and-Shoulder-Alignment.jpg Use-This-Vampire-Inspired-Hack-to-Reset-Head,-Neck,-and-Shoulder-Alignment https://www.pilatestonic.com/2024/from-ribs-to-hips-ease-nagging-pain-with-this-all-in-one-side-stretch/ 2024-09-14T18:24:27+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2024/09/From-Ribs-to-Hips-Ease-Nagging-Pain-with-This-All-in-One-Side-Stretch.jpg From Ribs to Hips-Ease Nagging Pain with This All-in-One Side Stretch https://www.pilatestonic.com/2024/from-slumped-to-aligned-transform-your-back-with-this-30-second-arm-stretch/ 2024-09-07T17:51:27+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2024/09/From-Slumped-to-Aligned-Transform-Your-Back-with-this-30-Second-Arm-Stretch-1.jpg From-Slumped-to-Aligned-Transform-Your-Back-with-this-30-Second-Arm-Stretch https://www.pilatestonic.com/2024/tight-hips-and-achy-knees-this-one-move-targets-both/ 2024-08-24T18:33:14+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2024/08/Tight-Hips-and-Achy-Knees-This-One-Move-Targets-Both.jpg Tight-Hips-and-Achy-Knees?-This-One-Move-Targets-Both https://www.pilatestonic.com/2024/from-bed-bound-to-hiking-theresas-incredible-pain-recovery-journey/ 2024-08-10T19:21:25+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2024/08/From-Bed-Bound-to-Hiking-Theresas-Incredible-Pain-Recovery-Journey.jpg From-Bed-Bound-to-Hiking-Theresa’s-Incredible-Pain-Recovery-Journey https://www.pilatestonic.com/2024/the-hidden-squat-culprit-are-your-calves-holding-you-back/ 2024-08-10T18:52:46+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2024/07/The-Hidden-Squat-Culprit-Are-Your-Calves-Holding-You-Back.jpg The Hidden Squat Culprit-Are Your Calves Holding 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Your Body's Full Movement Potential With This Fascia Exercise https://www.pilatestonic.com/2023/dont-let-your-body-collect-dust-stay-flexible-with-this-fascia-targeting-exercise/ 2023-12-31T15:28:58+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/11/Dont-Let-Your-Body-Collect-Dust-Stay-Flexible-with-this-Fascia-Targeting-Exercise.jpg Don't Let Your Body Collect Dust! Stay Flexible with this Fascia-Targeting Exercise https://www.pilatestonic.com/2023/learn-to-painlessly-unlock-your-natural-squatting-ability/ 2024-02-18T15:07:40+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/10/Learn-to-Painlessly-Unlock-Your-Natural-Squatting-Ability.jpg Learn-to-Painlessly-Unlock-Your-Natural-Squatting-Ability https://www.pilatestonic.com/2023/the-connection-between-your-knees-feet-and-pain-free-movement/ 2023-11-29T12:43:26+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/10/The-Connection-Between-Your-Knees-Feet-and-Pain-Free-Movement.jpg The Connection Between Your Knees, Feet, and Pain-Free Movement https://www.pilatestonic.com/2023/save-your-knees-and-time-with-easy-daily-moves-you-already-know/ 2023-09-23T18:27:30+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/09/Save-Your-Knees-and-Time-with-Easy-Daily-Moves-You-Already-Know.jpg Save Your Knees and Time with Easy Daily Moves You Already Know https://www.pilatestonic.com/2023/knee-discomfort-heres-the-uphill-solution-youve-been-waiting-for/ 2023-12-20T18:57:36+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/09/Knee-Discomfort-Heres-the-Uphill-Solution-Youve-Been-Waiting-For.jpg Knee Discomfort? Here’s the Uphill Solution You’ve Been Waiting For https://www.pilatestonic.com/wp-content/uploads/2023/09/hey-syd-1.jpg https://www.pilatestonic.com/2023/fancy-a-peek-inside-pto-aligned-strength-toning-and-flexibility/ 2023-08-28T00:20:35+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/08/PTO-Tour-2.jpg https://www.pilatestonic.com/wp-content/uploads/2023/08/testimonial-2-1.jpg https://fast.wistia.net/embed/iframe/sngeq6w0bo https://www.pilatestonic.com/wp-content/uploads/2023/08/PTO-Tour-2.jpg Fancy a Peek Inside Pilates Tonic Online? Aligned Strength, Toning, and I know when I’m interested in buying something or joining a program, sometimes I get a little nervous about *exactly* what I’m getting. This is why I made a short video to show you around the Pilates Tonic Online (PTO) membership. PTO is a comprehensive program that is methodically organized to make it easy for you https://www.pilatestonic.com/2023/stuck-in-a-cycle-of-back-pain-learn-how-susan-broke-free/ 2023-08-14T11:24:13+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/08/Stuck-in-a-Cycle-of-Back-Pain-Learn-How-Susan-Broke-Free.jpg Stuck in a Cycle of Back Pain-Learn How Susan Broke Free https://www.pilatestonic.com/2023/from-back-pain-to-surfing-again-mallorys-incredible-health-journey/ 2023-07-29T22:53:31+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/07/From-Back-Pain-to-Surfing-Again-Mallorys-Incredible-Health-Journey-1920x1080-1.jpg From Back Pain to Surfing Again-Mallory's Incredible Health Journey-1920x1080 https://www.pilatestonic.com/2023/wake-up-your-sleeping-multifidi-for-better-posture-and-alignment/ 2023-07-15T16:48:37+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/07/Wake-up-Your-Sleeping-Multifidi-for-Better-Posture-and-Alignment.jpg Wake up Your Sleeping Multifidi for Better Posture and Alignment https://www.pilatestonic.com/2023/crack-the-swan-code-a-fresh-look-at-alignment-for-better-back-strength/ 2023-07-02T17:04:31+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/07/Crack-the-Swan-Code-A-Fresh-Look-at-Alignment-for-Better-Back-Strength.jpg Crack the Swan Code A Fresh Look at Alignment for Better Back Strength https://www.pilatestonic.com/2023/reduce-back-strain-build-upper-body-core-strength/ 2023-06-18T18:21:58+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/06/Reduce-Back-Strain-and-Build-Upper-Body-Core-Strength-with-this-Exercise.jpg Reduce-Back-Strain-and-Build-Upper-Body,-Core-Strength-with-this-Exercise https://www.pilatestonic.com/2023/release-tight-hips-with-this-new-twist-on-a-vital-stretch/ 2023-06-04T18:29:03+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/06/Release-Tight-Hips-with-this-New-Twist-on-a-Vital-Stretch.jpg Release Tight Hips with this New Twist on a Vital Stretch https://www.pilatestonic.com/2023/soothe-your-tight-hip-flexors-with-a-simple-seated-stretch/ 2023-05-21T16:18:40+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/05/Soothe-Your-Tight-Hip-Flexors-with-a-Simple-Seated-Stretch.jpg Soothe-Your-Tight-Hip-Flexors-with-a-Simple-Seated-Stretch https://www.pilatestonic.com/2023/release-headache-tension-with-this-gentle-neck-stretch/ 2023-05-08T14:56:25+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/05/Release-Headache-Tension-with-this-Gentle-Neck-Stretch.jpg Release Headache Tension with this Gentle Neck Stretch https://www.pilatestonic.com/2023/say-goodbye-to-foot-pain-simple-exercises-for-better-mobility/ 2023-04-23T16:29:37+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/04/Say-Goodbye-to-Foot-Pain-Simple-Exercises-for-Better-Mobility.jpg Say Goodbye to Foot Pain Simple Exercises for Better Mobility https://www.pilatestonic.com/2023/prevent-upper-back-rounding-with-easy-overhead-exercises/ 2023-04-10T15:38:50+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/04/Help-Prevent-Upper-Back-Rounding-with-Easy-Overhead-Exercises-2.jpg Help-Prevent-Upper-Back-Rounding-with-Easy-Overhead-Exercises-2 https://www.pilatestonic.com/2023/relieve-neck-pain-and-strengthen-arms-with-a-simple-cue/ 2023-03-25T20:39:23+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/03/Relieve-Neck-Pain-and-Strengthen-Arms-with-a-Simple-Cue.jpg Relieve Neck Pain and Strengthen Arms with a Simple Cue https://www.pilatestonic.com/2023/this-seemingly-easy-exercise-is-like-a-giant-foam-roller-for-your-body-with-amazing-benefits/ 2023-03-12T19:47:43+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/02/This-Seemingly-Easy-Exercise-is-Like-a-Giant-Foam-Roller-for-Your-Body-with-Amazing-Benefits.jpg This Seemingly Easy Exercise is Like a Giant Foam Roller for Your Body with Amazing Benefits https://www.pilatestonic.com/2023/upgrade-your-arm-workout-with-a-simple-perspective-shift/ 2023-02-25T22:11:05+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/02/Upgrade-Your-Arm-Workout-with-a-Simple-Perspective-Shift.jpg Upgrade Your Arm Workout with a Simple Perspective Shift https://www.pilatestonic.com/2023/this-simple-movement-relieves-elbow-shoulder-tension/ 2023-02-25T22:16:27+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/02/This-Simple-Movement-Relieves-Elbow-Shoulder-Tension.jpg This Simple Movement Relieves Elbow & Shoulder Tension https://www.pilatestonic.com/2023/an-alignment-key-to-the-bird-dog-exercise-find-and-optimize-your-core/ 2023-01-28T21:49:50+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/01/An-Alignment-Key-to-the-Bird-Dog-Exercise-Find-and-Optimize-Your-Core.jpg An Alignment Key to the Bird Dog Exercise- Find and Optimize Your Core https://www.pilatestonic.com/2023/push-up-technique-gives-you-better-muscle-tone-stronger-core/ 2023-01-28T21:14:07+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/01/The-Push-Up-Technique-That-Will-Give-You-Better-Muscle-Tone-and-a-Stronger-Core.jpg The-Push-Up-Technique-That-Will-Give-You-Better-Muscle-Tone-and-a-Stronger-Core https://www.pilatestonic.com/2023/psoas-shoulders-neck-class-pto-online/ 2023-01-01T16:51:27+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2023/01/New-Years-Gift—Full-Psoas-Shoulders-Neck-Class-from-PTO-Online.jpg New Year’s Gift—Full Psoas, Shoulders & Neck Class from PTO Online https://www.pilatestonic.com/2022/a-push-up-mini-makeover-to-tone-your-triceps/ 2023-01-18T12:29:39+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/12/A-Push-Up-Mini-Makeover-to-Tone-Your-Triceps.jpg A-Push-Up-Mini-Makeover-to-Tone-Your-Triceps https://www.pilatestonic.com/2022/correct-your-blindspot-posture-problem-quadruple-your-results/ 2022-12-04T18:10:47+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/12/Correct-Your-Blindspot-Posture-Problem-Quadruple-Your-Results.jpg Correct-Your-Blindspot-Posture-Problem-&-Quadruple-Your-Results https://www.pilatestonic.com/2022/fix-your-rib-flare-and-improve-a-variety-of-chronic-problems/ 2022-11-20T20:22:40+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/11/Fix-Your-Rib-Flare-and-Improve-a-Variety-of-Chronic-Problems.jpg Fix Your Rib Flare and Improve a Variety of Chronic Problems https://www.pilatestonic.com/2022/release-tight-quads-with-this-quick-and-easy-stretch/ 2022-12-18T18:03:25+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/11/release-tight-quads-with-this-quick-and-easy-exercise.jpg release-tight-quads-with-this-quick-and-easy-exercise https://www.pilatestonic.com/2022/fix-hyperextended-knees-even-if-you-dont-know-you-have-them/ 2022-10-24T12:01:16+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/10/Fix-Hyperextended-Knees-Even-if-You-Dont-Know-You-Have-Them.jpg Fix-Hyperextended-Knees-Even-if-You-Don't-Know-You-Have-Them https://www.pilatestonic.com/2022/this-piriformis-stretch-will-help-you-ease-an-aching-back-and-tight-hips/ 2022-10-08T14:10:09+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/10/This-Piriformis-Stretch-Will-Help-You-Ease-an-Aching-Back-and-Tight-Hips-2.jpg This-Piriformis-Stretch-Will-Help-You-Ease-an-Aching-Back-and-Tight-Hips-2 https://www.pilatestonic.com/2022/relieve-neck-tension-with-the-disco-neck-stretch/ 2022-09-25T18:29:08+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/09/Relieve-Neck-Tension-with-the-Disco-Neck-Stretch.jpg Relieve-Neck-Tension-with-the-Disco-Neck-Stretch https://www.pilatestonic.com/2022/this-variation-of-the-hip-glide-is-fantastic-for-hamstrings-inner-thighs-glutes/ 2022-09-03T21:04:53+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/09/The-Modified-Hip-Glide-is-Amazing-for-Hamstrings-Inner-Thighs-and-Glutes.jpg The Modified Hip Glide is Amazing for Hamstrings Inner Thighs and Glutes https://www.pilatestonic.com/2022/heres-an-easy-exercise-that-will-help-you-maintain-and-regain-hip-flexibility/ 2024-03-20T15:20:44+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/08/Heres-an-Easy-Exercise-That-Will-Help-You-Maintain-and-Regain-Hip-Flexibility.jpg Here's-an-Easy-Exercise-That-Will-Help-You-Maintain-and-Regain-Hip-Flexibility https://www.pilatestonic.com/2022/how-to-relieve-back-pain-with-a-simple-hamstring-stretch/ 2022-09-02T13:30:52+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/08/How-to-Relieve-Back-Pain-With-a-Simple-Hamstring-Stretch.jpg How-to-Relieve-Back-Pain-With-a-Simple-Hamstring-Stretch https://www.pilatestonic.com/2022/how-to-get-stronger-every-time-you-sit-down/ 2022-09-02T13:32:00+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/07/How-to-Get-Stronger-Every-Time-you-Sit-Down.jpg How to Get Stronger Every Time you Sit Down https://www.pilatestonic.com/2022/level-up-your-practice-with-a-different-approach-to-the-pelvic-tilt/ 2022-09-02T13:33:57+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/07/Level-Up-Your-Practice-with-a-Different-Approach-to-the-Pelvic-Tilt.jpg Level Up Your Practice with a Different Approach to the Pelvic Tilt https://www.pilatestonic.com/2022/correct-an-arched-back-and-relieve-hip-tension-with-this-easy-exercise/ 2022-09-02T13:41:09+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/07/correct-an-arched-back-relieve-hip-tension-with-this-easy-exercise-2.jpg Correct an Arched Back Relieve Hip Tension With This Easy Exercise 2 https://www.pilatestonic.com/2022/neutral-pelvis-and-how-to-fix-yours-if-its-not/ 2022-09-02T13:40:20+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/06/Neutral-Pelvis-and-How-to-Fix-Yours-if-Its-Not.jpg Neutral Pelvis and How to Fix Yours if It’s Not https://www.pilatestonic.com/2022/how-to-do-the-pilates-saw-the-right-way/ 2022-06-04T19:40:47+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/06/How-to-Do-the-pilates-saw-the-right-way.jpg How to Do the Pilates Saw the Right Way https://www.pilatestonic.com/2022/how-to-safely-do-the-spine-twist-for-best-results/ 2022-05-22T16:25:06+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/05/How-to-Safely-Do-the-Spine-Twist-for-Best-Results.jpg How to Safely Do the Spine Twist for Best Results https://www.pilatestonic.com/2022/regain-this-vital-movement-for-hip-health-and-a-better-booty/ 2022-05-14T17:47:51+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/05/regain-this-vital-hip-move-for-health-and-a-better-booty.jpg Regain This Vital Hip Move for Health and a Better Booty https://www.pilatestonic.com/2022/save-your-elbows-wrists-with-this-exercise-people-cant-stand/ 2022-05-14T17:49:28+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/04/Save-Your-Elbows-Wrists-with-This-Exercise-People-Cant-Stand.jpg Save Your Elbows & Wrists (with This Exercise People Can’t Stand) https://www.pilatestonic.com/2022/set-your-hands-and-neck-free-by-releasing-your-forearms/ 2022-05-14T17:50:39+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/04/Set-Your-Hands-and-Neck-Free-by-Releasing-Your-Forearms.jpg Set Your Hands and Neck Free by Releasing Your Forearms https://www.pilatestonic.com/2022/finally-tone-your-triceps-with-this-simple-tip/ 2022-03-26T20:06:53+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/03/finally-tone-your-triceps-with-this-simple-tip.jpg Finally Tone Your Triceps with This Simple Tip https://www.pilatestonic.com/2022/sitting-all-day-fix-the-slouch-and-back-pain-with-this-easy-exercise/ 2022-03-12T21:03:10+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/03/Sitting-All-Day-Fix-the-Slouch-and-Back-Pain-with-this-Easy-Exercise.jpg Sitting All Day? Fix the Slouch and Back Pain with this Easy Exercise https://www.pilatestonic.com/2022/a-simple-technique-to-activate-your-lower-abs/ 2022-02-27T20:55:16+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/02/a-simple-technique-to-activate-your-lower-abs.jpg A Simple Technique to Activate Your Lower Abs https://www.pilatestonic.com/2022/build-bone-density-improve-balance-with-this-standing-exercise/ 2022-09-02T13:49:59+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/02/Build-Bone-Density-Improve-Balance-with-this-Standing-Exercise.jpg Build-Bone-Density-Improve-Balance-with-this-Standing-Exercise https://www.pilatestonic.com/2022/maintain-limber-hips-at-any-age-with-this-simple-standing-exercise/ 2022-01-29T21:34:49+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/01/Maintain-Limber-Hips-at-Any-Age-With-This-Simple-Standing-Exercise-2.jpg Maintain Limber Hips at Any Age With This Simple Standing Exercise https://www.pilatestonic.com/2022/use-this-technique-to-save-your-neck-and-strengthen-your-arms/ 2022-01-16T18:55:03+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2022/01/Use-This-Technique-to-Save-Your-Neck-and-Strengthen-Your-Arms.jpg Use This Technique to Save Your Neck and Strengthen Your Arms https://www.pilatestonic.com/2022/this-unconscious-shoulder-habit-could-be-causing-neck-pain/ 2021-12-31T23:21:56+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/12/This-Unconscious-Shoulder-Habit-Could-Be-Creating-a-Pain-in-the-Neck.jpg This Unconscious Shoulder Habit Could Be Creating a Pain in the Neck https://www.pilatestonic.com/2021/pull-yourself-in-every-direction-with-this-fascia-technique/ 2021-12-19T16:55:36+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/12/Pull-Yourself-in-Every-Direction-with-this-Fascia-Technique.jpg Pull Yourself in Every Direction with this Fascia Technique https://www.pilatestonic.com/2021/sweet-relief-from-head-neck-tension/ 2025-05-13T18:48:05+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/12/This-Easy-Stretch-Offers-Sweet-Relief-from-Head-Neck-Tension.jpg This Easy Stretch Offers Sweet Relief from Head & Neck Tension https://www.pilatestonic.com/2021/remove-body-cobwebs-with-this-simple-neck-exercise/ 2025-05-13T18:49:52+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/11/Remove-Body-Cobwebs-with-This-Simple-Neck-Exercise.jpg Remove Body Cobwebs with This Simple Neck Exercise https://www.pilatestonic.com/2021/strengthen-your-mid-back-with-a-new-twist-on-a-classic-exercise/ 2025-05-13T18:51:18+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/11/strengthen-your-mid-back-with-this-new-twist-on-a-classic-exercise.jpg Strengthen Your Mid Back with This New Twist on a Classic Exercise https://www.pilatestonic.com/2021/this-mysterious-connection-will-save-your-neck-and-shoulders/ 2025-05-13T18:52:36+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/10/this-mysterious-connection-will-save-your-neck-and-shoulders.jpg This Mysterious Connection Will Save Your Neck and Shoulders https://www.pilatestonic.com/2021/reverse-a-slouching-spine-with-this-simple-exercise/ 2025-05-13T18:53:56+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/10/reverse-a-slouching-spine-with-this-simple-exercise.jpg reverse-a-slouching-spine-with-this-simple-exercise https://www.pilatestonic.com/2021/this-is-my-go-to-neck-and-shoulder-stretch/ 2025-05-13T18:55:08+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/09/this-is-my-go-to-neck-and-shoulder-stretch-2.jpg This Is My Go to Neck and Shoulder Stretch https://www.pilatestonic.com/2021/your-shin-bones-connected-to-your-lower-leg-discomfort/ 2025-05-13T18:56:17+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/09/Your-Shin-Bones-Connected-to-Your-Lower-Leg-Discomfort.jpg Your-Shin-Bone’s-Connected-to-Your-Lower-Leg-Discomfort https://www.pilatestonic.com/2021/relieve-neck-tension-with-this-easy-hand-exercise/ 2021-09-03T22:53:09+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/08/Relieve-Neck-Tension-with-This-Easy-Hand-Exercise.jpg Relieve Neck Tension with This Easy Hand Exercise https://www.youtube.com/embed/uIbXvaE39wM https://img.youtube.com/vi/uIbXvaE39wM/hqdefault.jpg Relieve Neck Tension with This Easy Hand Exercise Despite the recommendation by Wilson Phillips in their 1990 hit single “Hold On,” sometimes you need to release, especially when it comes to your hands. If you’re like me, your hands spend the day doing things that require a closed grip when working. Things like typing, writing, chopping, cooking, carrying, https://www.youtube.com/embed/gcNyk54b3ZU https://img.youtube.com/vi/gcNyk54b3ZU/hqdefault.jpg Relieve Neck Tension with This Easy Hand Exercise Despite the recommendation by Wilson Phillips in their 1990 hit single “Hold On,” sometimes you need to release, especially when it comes to your hands. If you’re like me, your hands spend the day doing things that require a closed grip when working. Things like typing, writing, chopping, cooking, carrying, https://fast.wistia.net/embed/iframe/ykwc4qutx4 https://img.youtube.com/vi/gcNyk54b3ZU/hqdefault.jpg Relieve Neck Tension with This Easy Hand Exercise Despite the recommendation by Wilson Phillips in their 1990 hit single “Hold On,” sometimes you need to release, especially when it comes to your hands. If you’re like me, your hands spend the day doing things that require a closed grip when working. Things like typing, writing, chopping, cooking, carrying, https://www.pilatestonic.com/2021/maintain-freedom-and-ease-with-this-supple-side-body-stretch/ 2022-04-25T18:37:32+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/08/maintain-freedom-and-ease-with-this-supple-side-body-stretch.jpg Maintain Freedom And Ease With This Supple Side Body Stretch https://fast.wistia.net/embed/iframe/0cpea4br2p https://www.pilatestonic.com/wp-content/uploads/2021/08/maintain-freedom-and-ease-with-this-supple-side-body-stretch.jpg Maintain Freedom and Ease with This Supple Side Body Stretch Moving more throughout the day, in different ways, is key to maintaining (and regaining!) your mobility. And finding convenient ways to help you move is one of my favorite things! So in the spirit of moving more in easy ways, I have an exercise you can do in the morning before getting out of bed that will put you on https://www.pilatestonic.com/2021/wipe-away-hip-flexor-and-quad-tightness-with-this-simple-move/ 2024-11-02T17:54:11+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/08/wipe-away-hip-flexor-and-quad-tightness-with-this-simple-move.jpg Wipe Away Hip Flexor and Quad Tightness With This Simple Move https://fast.wistia.net/embed/iframe/eu88znwc17 https://www.pilatestonic.com/wp-content/uploads/2021/08/wipe-away-hip-flexor-and-quad-tightness-with-this-simple-move.jpg Wipe Away Hip Flexor and Quad Tightness with this Simple Move This week I have an exercise for you that not only feels fantastic but also provides an effective way to move and stretch the front of your hips and thighs—specifically, your hip flexors and quadriceps. These are the muscles that attach your legs to the front of your body, so as you can imagine, they’re pretty https://www.pilatestonic.com/2021/how-to-get-the-most-out-of-your-figure-four-stretch/ 2021-09-05T00:37:53+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/07/how-to-get-the-most-out-of-your-figure-four-stretch.jpg how-to-get-the-most-out-of-your-figure-four-stretch https://fast.wistia.net/embed/iframe/gd73f567tz https://www.pilatestonic.com/wp-content/uploads/2021/07/how-to-get-the-most-out-of-your-figure-four-stretch.jpg How to Get the Most Out of Your Figure Four Stretch Some stretches are fantastic to practice every day. But if you do them the same way each time, you might be missing benefits that could make a massive difference in the way you feel and move. Two keys to safe, successful stretching are variety and alignment. Think of it like mowing a lawn but only going over the same https://www.pilatestonic.com/2021/undo-rounded-shoulders-and-slumped-spines-with-this-exercise/ 2024-05-13T10:47:58+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/07/undo-rounded-shoulders-and-slumped-spines-with-this-exercise.jpg Undo Rounded Shoulders and Slumped Spines With This Exercise https://fast.wistia.net/embed/iframe/4yq4442hcj https://www.pilatestonic.com/wp-content/uploads/2021/07/undo-rounded-shoulders-and-slumped-spines-with-this-exercise.jpg Undo Rounded Shoulders and Slumped Spines with This Exercise I practice a few exercises every day without fail, and today I’m going to show you my favorite one. This exercise is an essential piece of the posture puzzle, and it’s fantastic for shoulders and spines that have succumbed to modern living by rounding forward. It’s a simple and effective chest stretch. You’ll https://www.pilatestonic.com/2021/turn-this-popular-ab-exercise-into-actual-core-work/ 2024-05-13T10:49:04+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/06/Turn-This-Popular-Ab-Exercise-Into-Actual-Core-Work.jpg Turn This Popular Ab Exercise Into Actual Core Work https://fast.wistia.net/embed/iframe/100fcuarvy https://www.pilatestonic.com/wp-content/uploads/2021/06/Turn-This-Popular-Ab-Exercise-Into-Actual-Core-Work.jpg Turn This Popular Ab Exercise Into Actual Core Work If you’ve done traditional Pilates, you know many of the exercises involve curling forward with the head, neck, and shoulders. This move is called an ab-curl, and it looks a lot like a crunch exercise. Undoubtedly, ab-curls will make you feel your stomach muscles, which must mean those muscles are being strengthened, https://www.pilatestonic.com/2021/learn-to-find-feel-and-activate-your-multifidus-for-low-back-health/ 2021-06-02T18:42:38+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/06/Learn-to-Find-Feel-and-Activate-Your-Multifidus-for-Low-Back-Health.jpg Learn to Find, Feel, and Activate Your Multifidus for Low Back Health https://fast.wistia.net/embed/iframe/e5spc062gg https://www.pilatestonic.com/wp-content/uploads/2021/06/Learn-to-Find-Feel-and-Activate-Your-Multifidus-for-Low-Back-Health.jpg Learn to Find, Feel, and Activate Your Multifidus for Low Back Health Your multifidus is a group of deep muscles that attach to your spine, connecting all the way from your sacrum up to your neck. When these muscles engage, they expand, in a positive way, to hug and stabilize your spine. This deep spinal hug lets you move, dance, walk, twist, whatever move you need to make without your https://www.pilatestonic.com/2021/use-your-breath-to-massage-low-back-tightness-away/ 2021-05-23T20:00:46+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/05/use-your-breath-to-massage-low-back-tightness-away.jpg Use Your Breath to Massage Low Back Tightness Away https://fast.wistia.net/embed/iframe/vtwsmubfod https://www.pilatestonic.com/wp-content/uploads/2021/05/use-your-breath-to-massage-low-back-tightness-away.jpg Use Your Breath to Massage Low Back Tightness Away One side effect of shallow breathing is low back discomfort and tightness. Over time, this habit can leave the lumbar spine and surrounding muscles and fascia feeling tight and inflexible. While the tendency might be to search for an external solution, like a massage, or a stretch, you already have a perfect solution https://www.pilatestonic.com/2021/the-hidden-connection-between-back-pain-and-breathing/ 2021-05-23T19:06:57+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/05/The-Hidden-Connection-Between-Back-Pain-and-Breathing.jpg The Hidden Connection Between Back Pain and Breathing https://fast.wistia.net/embed/iframe/70ygqq0qdj https://www.pilatestonic.com/wp-content/uploads/2021/05/The-Hidden-Connection-Between-Back-Pain-and-Breathing.jpg The Hidden Connection Between Back Pain and Breathing Improving the way you breathe is such a simple back care solution that you can easily miss it. When someone comes to see me with low back discomfort, breathing is where we always begin. And when it comes to breathing, the diaphragm is your primary breathing muscle, and it’s in charge of many vital movements that https://www.pilatestonic.com/2021/relieve-neck-and-shoulder-tension-with-this-simple-move/ 2021-04-27T23:21:47+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/04/relieve-neck-and-shoulder-tension-with-this-simple-move-2.jpg Relieve Neck and Shoulder Tension With This Simple Move https://fast.wistia.net/embed/iframe/qcggly62ba https://www.pilatestonic.com/wp-content/uploads/2021/04/relieve-neck-and-shoulder-tension-with-this-simple-move-2.jpg Relieve Neck and Shoulder Tension with This Simple Move Quick question for you about your arms and upper body… When was the last time you took your arms overhead, e.g., reached for the ceiling or tried to touch the door frame as you walked through? Has it been a while? Go ahead and try it right now. Lift your arms and reach like you’re trying to touch the ceiling, https://www.pilatestonic.com/2021/undo-pain-and-tension-from-using-your-hands-all-day/ 2021-04-12T12:37:02+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/04/Undo-Pain-and-Tension-from-Using-Your-Hands-All-Day.jpg Undo Pain and Tension from Using Your Hands All Day https://fast.wistia.net/embed/iframe/gkozs9je7j https://www.pilatestonic.com/wp-content/uploads/2021/04/Undo-Pain-and-Tension-from-Using-Your-Hands-All-Day.jpg Undo Pain and Tension from Using Your Hands All Day If you’re anything like me, you probably spend a lot more time doing things every day that require you to close your hands instead of open them—stuff like typing, mousing, writing, cooking, holding a steering wheel, holding a book or phone, gardening, sweeping, vacuuming, playing an instrument, etc. The https://www.pilatestonic.com/2021/upgrade-this-familiar-upper-back-and-shoulder-stretch/ 2021-03-27T21:10:42+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/03/upgrade-this-familiar-upper-back-and-shoulder-stretch.jpg upgrade-this-familiar-upper-back-and-shoulder-stretch https://fast.wistia.net/embed/iframe/cproih55y2 https://www.pilatestonic.com/wp-content/uploads/2021/03/upgrade-this-familiar-upper-back-and-shoulder-stretch.jpg Upgrade this Familiar Upper Back and Shoulder Stretch Do you ever feel like your upper back could use a stretch, yet you can’t seem to find a way to get to the area in need—like an itch you can’t scratch? If so, you’re going to love today’s exercise. I’ll show you how to upgrade a standard stretch by adding three form points that will help you access those https://www.pilatestonic.com/2021/do-you-get-back-pain-from-riding-in-your-car/ 2021-03-16T02:58:14+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/03/Do-You-Get-Back-Pain-From-Riding-in-Your-Car_.jpg Do-You-Get-Back-Pain-From-Riding-in-Your-Car_ https://fast.wistia.net/embed/iframe/0oggoe0nus https://www.pilatestonic.com/wp-content/uploads/2021/03/Do-You-Get-Back-Pain-From-Riding-in-Your-Car_.jpg Do You Get Back Pain From Riding in Your Car? The tip in today’s post might leave you feeling a little awkward about how you look in your car, but if you have back pain, this small adjustment could help your back feel so much better, especially after a long car ride. And if it helps you feel better, who cares about looking a little awkward, right? :) Most car https://www.pilatestonic.com/2021/this-twisty-tricky-move-will-benefit-your-whole-body/ 2021-09-20T21:58:08+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/02/this-twisty-tricky-move-will-benefit-your-whole-body.jpg This Twisty Tricky Move Will Benefit Your Whole Body https://www.pilatestonic.com/2021/dramatically-improve-your-strap-stretch-with-a-few-simple-moves/ 2021-02-15T14:35:23+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/02/the-strap-stretch-1-1920x1080-1.jpg Dramatically Improve Your Strap Stretch With a Few Simple Moves https://www.pilatestonic.com/2021/do-you-really-need-to-do-this-stretch-50-times-a-day/ 2023-11-25T19:57:04+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/01/Do-You-Really-Need-to-Do-This-Stretch-50-Times-a-Day.jpg Do You Really Need to Do This Stretch 50 Times a Day? https://www.pilatestonic.com/2021/special-preview-your-glutes-are-connected-to-your-hip-flexors/ 2021-01-18T01:40:03+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/01/Your-Glutes-are-Connected-to-Your-Hip-Flexors.jpg Your Glutes Are Connected to Your Hip Flexors https://www.pilatestonic.com/2021/special-preview-the-sneaky-simple-way-to-build-strength/ 2021-01-10T00:52:53+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2021/01/special-preview-the-sneaky-simple-way-to-build-strength.jpg special-preview-the-sneaky-simple-way-to-build-strength https://www.pilatestonic.com/2020/bolstering-benefits-for-your-knees-hips-ankles/ 2022-01-29T21:30:52+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/12/Bolstering-Benefits-for-Your-Knees-Hips-Ankles.jpg Bolstering Benefits for Your Knees Hips Ankles https://www.pilatestonic.com/2020/how-to-get-the-benefits-of-the-squat-without-squatting/ 2023-10-21T15:29:18+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/12/How-to-Get-the-Benefits-of-the-Squat-Without-Squatting.jpg How to Get the Benefits of the Squat Without Squatting https://www.pilatestonic.com/2020/a-surprisingly-simple-exercise-for-your-pelvic-floor-and-low-back/ 2020-12-13T19:20:47+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/11/a-surprisingly-simple-exercise-for-your-pelvic-floor-and-low-back.jpg a-surprisingly-simple-exercise-for-your-pelvic-floor-and-low-back https://www.pilatestonic.com/2020/the-healthy-way-to-binge-watch-your-fave-tv-shows/ 2020-11-15T23:09:28+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/11/The-Healthy-Way-to-Binge-Your-Fave-TV-Shows.jpg The Healthy Way to Binge Your Fave TV Shows https://www.pilatestonic.com/2020/a-simple-way-to-ease-wrist-pain-and-build-hand-strength/ 2020-11-01T20:09:22+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/11/a-simple-way-to-ease-wrist-pain-and-build-hand-strength.jpg A Simple Way to Ease Wrist Pain And Build Hand Strength https://www.pilatestonic.com/2020/pulling-in-your-stomach-for-core-strength-try-this-instead/ 2020-10-18T17:56:42+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/10/Pulling-in-Your-Stomach-for-Core-Strength-Try-This-Instead.jpg Pulling-in-Your-Stomach-for-Core-Strength-Try-This-Instead https://www.pilatestonic.com/2020/got-computer-slouch-theres-a-simple-fix-that-feels-fantastic/ 2022-03-12T21:09:22+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/10/Got-Computer-Slouch.jpg Got Computer Slouch? https://www.pilatestonic.com/2020/do-your-shoulders-sneak-up-on-you/ 2021-09-20T19:10:03+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/09/Do-you-shoulderssneak-up-on-you-poster-frame-1.jpg Do you shoulders sneak up on you? https://www.pilatestonic.com/2020/the-best-glute-strengthening-sacrum-stabilizing-balance-building-exercise-ever/ 2021-09-20T19:12:09+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/09/The-Best-Glute-Strengthening-Sacrum-Stabilizing-Balance-Building-Exercise-Ever.jpg The-Best-Glute-Strengthening,-Sacrum-Stabilizing-Balance-Building-Exercise-Ever https://www.pilatestonic.com/2020/chronically-tight-hamstrings-this-ones-for-you/ 2021-09-20T19:13:31+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/08/chronically-tight-hamstrings-poster-1.jpg chronically-tight-hamstrings-poster-1 https://www.pilatestonic.com/2020/fix-your-tight-quads-and-thighs-with-this-unlikely-move/ 2021-09-20T19:15:11+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/08/soften-your-knees.jpg soften-your-knees https://www.pilatestonic.com/2020/dont-flex-your-spine-they-said-i-disagree/ 2022-04-25T18:44:41+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/07/Dont-flex-your-spine.jpg Don't-flex-your-spine! https://www.pilatestonic.com/2020/are-you-outsourcing-your-back-muscles/ 2023-08-10T01:48:42+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/07/outsourcing-your-back-muscles.jpg outsourcing-your-back-muscles https://www.pilatestonic.com/2020/if-your-neck-hurts-you-might-have-bowling-ball-head/ 2021-09-20T19:36:53+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/06/bowling-ball-head.jpg bowling-ball-head https://www.pilatestonic.com/2020/your-glutes-were-made-for-walking/ 2023-07-24T13:10:25+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/05/Your-Glutes-Were-Made-for-Walking-thumb-1.jpg Your-Glutes-Were-Made-for-Walking-thumb-1 https://www.pilatestonic.com/2020/are-you-making-this-good-posture-mistake/ 2021-09-20T19:40:59+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/05/good-posture-thumb-2.jpg Are You Making This “Good-Posture” Mistake? https://www.pilatestonic.com/2020/exercise-quickie-getting-out-of-a-chair/ 2022-07-23T14:58:28+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/05/GettingOutofaChair.jpg Getting Out of a Chair https://www.pilatestonic.com/2020/the-standing-figure-four-stretch-for-your-hips/ 2021-09-20T19:43:43+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/04/standing-figure-four-thumbnail-for-wistia.jpg Standing Figure Four Stretch https://www.pilatestonic.com/2020/the-pelvic-list-could-be-your-game-changing-exercise-right-now/ 2021-09-20T19:45:35+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/04/The-Pelvic-List-Could-Be-Your-Game-Changing-Exercise-Right-Now….jpg The Pelvic List Could Be Your Game Changing Exercise Right Now… https://www.pilatestonic.com/2020/how-standing-on-one-leg-can-improve-your-gait/ 2021-09-20T19:46:51+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/03/How-Standing-on-One-Leg-Can-Improve-Your-Gait-featured-1.jpg How Standing on One Leg Can Improve Your Gait https://www.pilatestonic.com/2020/were-getting-the-band-back-together-and-reshaping-your-booty/ 2021-09-20T19:49:09+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2020/03/getting-the-band-standing-alignment4.jpg getting-the-band-standing-alignment4 https://www.pilatestonic.com/2018/saturday-classes-are-here/ 2023-10-21T16:24:03+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2018/09/saturday-classes-are-here-featured-image.png saturday-classes-are-here-featured-image https://www.pilatestonic.com/2018/bodys-best-exercise-program-hidden-within/ 2021-09-20T19:51:31+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2018/02/sydney-IntMove-3-960x540.jpg Introspective Movement Class https://www.pilatestonic.com/2017/whats-miracle-minded-body-why-want-one/ 2021-09-20T19:53:56+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2017/09/what-is-a-miracle-minded-body.jpg what-is-a-miracle-minded-body https://www.pilatestonic.com/2016/spring-into-summer-results-3-week-movement-intensive/ 2016-04-11T13:54:39+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2016/04/spring-into-summer-results-3-week-movement-intensive.jpg spring into summer results 3 week movement intensive https://www.pilatestonic.com/2016/how-to-relieve-si-joint-pain-with-your-breath-and-the-pilates-roll-down/ 2021-09-20T19:56:03+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2016/03/roll-down-for-SI-joint6.jpg How to Relieve SI Joint Pain with Your Breath and the Pilates Roll Down https://www.pilatestonic.com/2016/hip-flexor-relief-workshop-part-3-hamstrings-inner-thighs-back/ 2021-09-20T19:58:29+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2016/03/hip-flexor-workshop-part-3.jpg Hip Flexor Workshop Part 3 https://www.pilatestonic.com/2016/hip-flexor-relief-workshop-part-2-posterior-hips/ 2021-09-20T19:59:17+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2016/02/hip-flexor-workshop-part-2.jpg Hip Flexor Relief Workshop Part 2: Posterior Hips https://www.pilatestonic.com/2016/a-free-mini-workshop-for-your-hip-flexors/ 2021-09-20T20:00:10+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2016/02/hip-flexor-workshop-part-1-poster.jpg A Free Mini Workshop for Your Hip Flexors https://www.pilatestonic.com/2016/this-relaxing-inner-thigh-stretch-does-way-more-than-you-think/ 2023-11-23T21:56:37+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2016/01/legs-up-the-wall-image-1.jpg Legs Up the Wall Image https://www.pilatestonic.com/2016/how-to-activate-your-glutes-without-tucking-your-pelvis/ 2021-09-20T20:02:25+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2016/01/tuck-no-pelvis-2.jpg How to Activate Your Glutes without Tucking Your Pelvis https://www.pilatestonic.com/2016/help-cure-childhood-cancer-by-taking-a-class-on-the-23rd/ 2021-09-20T20:05:13+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2016/01/emilys-power-for-a-cure.jpg Emily's Power for a Cure https://www.pilatestonic.com/2015/a-super-simple-stretch-for-ankle-and-foot-mobility/ 2021-09-20T20:05:51+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/12/top-of-the-foot-poster.jpg A Super Simple Stretch for Ankle and Foot Mobility https://www.pilatestonic.com/2015/good-posture-is-terrible-alignment-heres-how-to-fix-it/ 2021-09-20T20:08:39+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/12/featured-image-2.jpg featured-image-2 https://www.pilatestonic.com/2015/got-bad-knees-you-may-need-to-relax-your-kneecaps/ 2021-09-20T19:20:34+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/12/kneecap-tension-release.jpg Free Your Quads with the Kneecap Relaxation Exercise https://www.pilatestonic.com/2015/3-ways-your-shoes-messed-up-your-alignment-and-how-to-repair-it/ 2021-09-20T20:12:36+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/11/Feet-and-Shoes-Transform-Alignment.jpg Feet and Shoes Transform Alignment https://www.pilatestonic.com/2015/got-quads-youll-love-this-quad-stretch/ 2023-11-23T21:31:31+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/11/the-quad-stretch2.jpg the-quad-stretch2 https://www.pilatestonic.com/2015/interoception-your-fascia-shimmy-and-why-it-matters-so-much/ 2021-09-20T20:16:28+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/10/the-fascia-shimmy.jpg Interoception and the Fascia Shimmy https://www.pilatestonic.com/2015/how-to-fix-shallow-breathing-with-a-simple-exercise/ 2023-12-13T22:33:24+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/10/shallow-breathing-fix-one-lung.jpg shallow-breathing-fix-one-lung https://www.pilatestonic.com/2015/use-your-breath-to-relieve-back-pain-and-tightness/ 2021-09-20T20:18:30+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/09/ribcage-breathing.jpg Ribcage Breathing https://www.pilatestonic.com/2015/the-flamingo-stretch-for-chronic-sitters-and-heeled-shoe-wearers/ 2021-09-20T20:19:28+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/09/flamingo-stretch-poster-frame-1.jpg The Flamingo Stretch for Shoe Wearers https://www.pilatestonic.com/2015/assess-your-hip-flexors-and-quads-to-solve-back-pain-and-more/ 2021-09-20T20:20:11+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/08/hip-extension-stretch-poster-frame.jpg Assess Your Hip Flexors and Quads to Solve Back Pain and More https://www.pilatestonic.com/2015/how-to-realign-your-toes-and-relieve-tightness-in-your-feet/ 2021-09-20T20:21:00+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/08/realign-toes.jpg Realign Your Toes https://www.pilatestonic.com/2015/relieve-forearm-shoulder-and-neck-pain-with-the-thumb-stretch/ 2021-09-20T20:21:35+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/07/thumb-stretch-thumbnail-960x540.jpg thumb-stretch-thumbnail-960x540 https://www.pilatestonic.com/2015/a-subtle-hip-flexor-stretch-that-releases-hidden-tightness/ 2021-09-20T20:22:23+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/07/kneeling-hip-flexor-stretch.jpg kneeling-hip-flexor-stretch https://www.pilatestonic.com/2015/simple-tip-for-back-imbalances-including-scoliosis/ 2015-07-30T20:16:27+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/06/back-imbalance-correction.jpg back-imbalance-correction https://www.pilatestonic.com/2015/how-to-maintain-knee-ankle-hip-and-pelvic-floor-health-with-a-simple-squat/ 2015-07-19T17:13:39+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/06/squat-prep.jpg https://www.pilatestonic.com/2015/new-body-optimization-intensive-starts-now/ 2015-07-20T16:52:59+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/06/body-optimization-intensive-5-625.jpg Body Optimization Intensive https://www.pilatestonic.com/2015/this-simple-pelvic-alignment-exercise-might-surprise-you/ 2021-09-20T20:24:24+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/06/hands-and-knees-alignment.jpg This Simple Pelvic Alignment Exercise will Surprise You https://www.pilatestonic.com/2015/how-to-activate-your-core-correctly-with-the-drawstring-technique/ 2015-05-28T13:39:14+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/05/drawstring-abdominals2.jpg drawstring-abdominals https://www.pilatestonic.com/2015/how-to-find-your-hidden-mobility-with-a-twist/ 2015-07-30T20:29:57+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/05/the-spinal-twist-thumbnail.jpg the-spinal-twist-thumbnail https://www.pilatestonic.com/2015/release-tight-and-painful-pectoral-muscles-with-this-stretch/ 2015-10-09T23:45:58+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/04/rolling-pec-stretch.jpg rolling-pec-stretch https://www.pilatestonic.com/2015/the-double-calf-stretch/ 2015-04-06T18:51:09+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/04/double-calf-stretch2.jpg Double Calf Stretch https://www.pilatestonic.com/2015/how-to-assess-and-lengthen-your-short-hamstrings/ 2015-08-02T00:17:00+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/03/the-hamstring-assessment.jpg the hamstring assessment and stretch https://www.pilatestonic.com/2015/if-you-wear-shoes-you-need-this-calf-stretch/ 2015-03-26T19:59:25+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/03/you-need-this-calf-stretch2.jpg If You Wear Shoes, You Need This Calf Stretch https://www.pilatestonic.com/2015/an-easy-way-to-strengthen-your-back/ 2015-02-27T21:07:56+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/02/functional-back-exercise.jpg functional-back-exercise https://www.pilatestonic.com/2015/the-fascial-side-bend-how-to-do-it-correctly/ 2015-02-06T21:58:33+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/02/fascial-side-bend-thumb2.jpg fascial-side-bend-thumb2 https://www.pilatestonic.com/2015/how-to-hydrate-and-release-tight-painful-hips/ 2015-02-06T21:57:52+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/01/hip-release-with-ball.jpg hip-release-with-ball https://www.pilatestonic.com/2015/the-ultimate-cat-cow-stretch-tweak/ 2015-02-06T21:56:17+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2015/01/tweaking-cat-cow.jpg tweaking-cat-cow https://www.pilatestonic.com/2014/wall-jump-your-fascia-body-suit-and-the-mid-back-connection/ 2015-02-06T21:54:55+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/12/wall-jump.jpg https://www.pilatestonic.com/2014/wall-push-connects-upper-arms-mid-back/ 2014-12-17T19:24:32+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/12/wall-push-up.jpg wall-push-up https://www.pilatestonic.com/2014/how-to-permanently-change-your-fitness-habits-even-if-you-think-you-cant/ 2014-12-09T17:09:55+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/12/what-is-the-pilates-challenge3.jpg what-is-the-pilates-challenge3 https://www.pilatestonic.com/2014/3-video-series-mid-back-connection-part-1/ 2021-09-20T21:15:13+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/12/wall-pec-stretch-thumb2.jpg wall pec stretch https://www.pilatestonic.com/2014/amazing-mid-back-stretch-in-fascia-cat/ 2014-11-20T14:23:54+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/11/fascia-cat-breakdown-3.jpg fascia-cat-breakdown-3 https://www.pilatestonic.com/2014/the-challenge-is-on/ 2014-11-11T19:10:08+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/11/pilates-challenge-is-on.jpg The PIlates Challenge is On! https://www.pilatestonic.com/2014/turn-the-fascia-cat-into-a-super-hamstring-calf-stretch/ 2014-11-03T15:33:30+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/11/fascia-cat-breakdown-2.jpg Turn the Fascia Cat into a Super Hamstring & Calf Stretch https://www.pilatestonic.com/2014/spinal-articulation-and-a-great-stretch-for-legs-and-back/ 2014-10-21T13:03:25+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/10/fascia-cat-breakdown-1.jpg Spinal Articulation Plus a Great Stretch for Legs and Back https://www.pilatestonic.com/2014/how-to-fix-poor-posture-caused-by-over-arching-the-low-back/ 2014-10-04T22:14:03+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/10/correcting-anterior-pelvic-tilt3.jpg correcting-anterior-pelvic-tilt3 https://www.pilatestonic.com/2014/3-days-left-early-bird-smartspine-workshop/ 2014-09-29T14:31:51+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/08/smartspine-header-2-700x356.jpg SmartSpine™ Workshop with Sydney Craig at Pilates Tonic https://www.pilatestonic.com/2014/an-easy-fix-to-a-tucked-pelvis/ 2014-09-23T14:35:52+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/09/poor-posture-fix-2.jpg poor-posture-fix-2 https://www.pilatestonic.com/2014/how-to-correct-poor-posture-and-set-yourself-up-for-fitness-success/ 2021-09-20T21:20:03+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/09/poor-posture-fix-1.jpg poor-posture-fix-1 https://www.pilatestonic.com/2014/how-to-reactivate-the-natural-spiraling-motion-of-your-feet/ 2021-02-28T23:10:57+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/08/reactivate-foot-spiral.jpg reactivate-foot-spiral https://www.pilatestonic.com/2014/my-favorite-exercise-for-increasing-ankle-mobility-and-releasing-the-soles-of-your-feet/ 2014-08-14T15:22:30+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/08/soleus-stretch.jpg How to increase ankle mobility and release the soles of the feet https://www.pilatestonic.com/2014/this-foot-exercise-will-actually-release-muscles-from-head-to-toe/ 2014-08-08T15:07:30+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/07/spike-ball-protocol-featured.jpg spike-ball-protocol-featured https://www.pilatestonic.com/2014/are-you-taking-time-for-yourself/ 2014-06-23T17:30:17+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/06/summer-is-here5.jpg Are You Taking Time for Yourself? https://www.pilatestonic.com/2014/how-to-finally-find-your-psoas-and-relax-painful-hip-flexors/ 2014-06-05T20:49:30+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/06/knee-float-psoas-tip-thumb.jpg knee-float-psoas-tip-thumb https://www.pilatestonic.com/2014/the-easy-standing-hip-flexor-stretch/ 2023-11-23T21:57:31+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/05/standing-hip-flexor.jpg standing-hip-flexor https://www.pilatestonic.com/2014/scarcity-and-your-pilates-practice/ 2014-04-28T17:38:15+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/04/pilates-and-scarcity2.jpg Pilates and Scarcity https://www.pilatestonic.com/2014/how-to-initiate-a-roll-down-part-3-of-3/ 2014-04-28T03:27:33+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/04/roll-down-part-3-thumb-wistia.jpg roll-down-part-3-thumb-wistia https://www.pilatestonic.com/2014/how-to-do-the-ultimate-pilates-roll-down-part-2-of-3/ 2014-03-30T17:45:00+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/03/roll-down-part-2-thumb-wistia.jpg roll-down-part-2-thumb-wistia https://www.pilatestonic.com/2014/how-to-do-the-ultimate-pilates-roll-down-part-1/ 2014-04-11T23:59:39+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/03/roll-down-part-1-thumb-wistia.jpg The Pilates Roll Down, Part 1 https://www.pilatestonic.com/2014/are-you-damaging-your-pelvic-floor-with-ab-work/ 2023-12-27T01:32:30+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/03/toothpaste-2.jpg toothpaste-2 https://www.pilatestonic.com/2014/what-stretch-do-smartphones-knitting-and-cycling-have-in-common/ 2014-02-19T22:06:20+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/02/forearm-stretch.jpg forearm-stretch https://www.pilatestonic.com/2014/hip-stretch-for-chronic-sitting-syndrome/ 2014-02-03T21:08:59+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/02/seated-hip-stretch-thumb.jpg seated-hip-stretch-thumb https://www.pilatestonic.com/2014/ankle-bones-connected-to-the-calf-stretch/ 2014-01-21T04:42:19+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/01/calf-stretch-thumb.jpg calf-stretch-thumb https://www.pilatestonic.com/2014/stretch-yourself-before-you-wreck-yourself/ 2014-01-10T21:30:58+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2014/01/stretch-yourself-4.jpg stretch-yourself-chair-stretch https://www.pilatestonic.com/2013/the-supple-strong-spine-ab-optimizer/ 2014-01-04T04:01:53+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/12/SuppleSpineAbOptimizer.jpg SuppleSpineAbOptimizer https://www.pilatestonic.com/2013/facial-fascia-fitness-secret/ 2013-12-09T19:20:17+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/12/feature-image-facial-fascia-2.jpg Facial Fascia Fitness Secret Photo https://www.pilatestonic.com/2013/take-tiny-steps-to-achieve-your-ultimate-pilates-body/ 2013-11-12T15:36:17+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/11/photo-16.jpg Secret Green Juice Ingredients https://www.pilatestonic.com/2013/how-pointy-toed-shoes-led-to-healthy-feet/ 2013-10-24T22:57:16+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/10/pointy-shoe2.jpg pointy-shoe2 https://www.pilatestonic.com/2013/core-connection-4-key-to-a-flat-stomach/ 2019-08-31T21:19:51+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/10/cc-4-featured-image.jpg cc-4-featured-image https://fast.wistia.net/embed/iframe/e0vkuq55ry https://www.pilatestonic.com/wp-content/uploads/2013/10/cc-4-featured-image.jpg Core Connection 4 - The Key to a Flat Stomach It’s hard to believe the fourth video in the Core Connections video series is already here. I'm surprised because I’ve been so eager to share these connections with you for so long and the series is finally complete! That and the fact that it’s also mid-October already; how did that happen!? The focus of https://www.pilatestonic.com/2013/the-amazing-powers-of-your-mysterious-multifidus/ 2019-04-04T23:24:27+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/10/thumbnail-for-post.jpg core connections 3 video thumbnail https://fast.wistia.net/embed/iframe/2csjdwndxb https://www.pilatestonic.com/wp-content/uploads/2013/10/thumbnail-for-post.jpg The Amazing Powers of Your Mysterious Multifidus I can’t begin to tell you how excited I am about today’s video. I’ve been wanting to make a video with this exercise for a very long time! Today you’re going to connect to the deepest muscles in your back, your multifidus. When I first discovered this connection in my body, light bulbs of understanding went off https://www.pilatestonic.com/2013/core-connections-part-2-pelvis-spine-alignment/ 2024-03-12T00:48:19+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/09/core-connections-2-thumb.jpg core-connections-2-thumb https://www.pilatestonic.com/2013/understanding-your-core-connections-part-1/ 2023-11-25T19:56:31+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/09/cc-thumb.jpg https://www.pilatestonic.com/2013/two-things-that-are-probably-missing-from-your-fitness-program/ 2013-08-19T21:46:07+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/08/armpull-fascia-2.jpg Fascial Conditioning Upper Body https://www.pilatestonic.com/2013/new-fascial-fitness-6-week-class/ 2015-07-19T16:11:23+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/08/fascial-fitness-4.jpg Fascial Conditioning 6-Week Class https://www.pilatestonic.com/2013/why-weird-is-beautiful-when-it-comes-to-your-shoes/ 2021-09-20T21:28:16+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/07/5-finger-toe.jpg 5-finger-toe https://www.pilatestonic.com/2013/pain-relieving-solo-hip-flexor-stretch-youll-love/ 2023-12-15T22:10:51+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/07/pain-relieving-solo-hip-flexor-stretch.jpg pain-relieving-solo-hip-flexor-stretch https://www.pilatestonic.com/2013/a-simple-low-back-pain-solution/ 2013-06-25T12:01:13+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/06/will-slump-candid2.jpg The Reader Slump https://www.pilatestonic.com/2013/how-to-really-find-and-activate-your-psoas/ 2019-03-24T21:05:17+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/06/psoas-thumb-1.jpg psoas-thumb-1 https://fast.wistia.net/embed/iframe/g46cybuzkj https://www.pilatestonic.com/wp-content/uploads/2013/06/psoas-thumb-1.jpg How to Really Find and Activate Your Psoas If you've ever had trouble, or pain holding your legs in tabletop or Teaser, you're going to really appreciate today's video! This exercise was key to taking my practice to the next level. You’ll also get to see a shot of me doing Teaser, and while I can get my legs way up in the air now, five years https://www.pilatestonic.com/2013/recovering-our-childhood-body-movement-map/ 2013-05-23T23:47:44+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/05/arms-mid-back.jpg Arm to Mid-Back Connection https://www.pilatestonic.com/2013/get-most-out-of-bridge-no-cramping-hamstrings/ 2019-03-23T16:03:18+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/05/bridge-thumb.jpg bridge-thumb https://fast.wistia.net/embed/iframe/czhf2j6l1j https://www.pilatestonic.com/wp-content/uploads/2013/05/bridge-thumb.jpg Get the Most Out of Your Bridge without the Cramping Hamstrings The bridge is one of my all-time favorite exercises! It's my go-to solution when my back is feeling tight and when I want to really activate my glutes. But it hasn't always been a pleasant experience for me. My glutes used to be inactive and my hamstrings would cramp like crazy every time I did a bridge. https://www.pilatestonic.com/2013/the-many-benefits-of-flushing-your-keys-down-the-toilet/ 2013-04-29T19:54:12+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/04/toilet-keys6.jpg toilet-keys6 https://www.pilatestonic.com/2013/if-you-dont-have-time-to-read-this-then-you-really-should/ 2013-04-02T14:23:22+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/04/syd-time.jpg Where's My Time?! https://www.pilatestonic.com/2013/fascia-leg-swing-eases-back-hip-tension/ 2013-03-18T21:36:26+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/03/leg-swing-thumb.jpg Fascia Leg Swing https://www.pilatestonic.com/2013/one-of-the-most-effective-fascia-stretches/ 2023-12-11T14:44:15+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/03/fascial-cat-stretch-final.jpg One of the Most Effective Fascia Stretches You Can Do https://www.pilatestonic.com/2013/power-peril-of-affirmations-your-body/ 2013-02-21T08:52:14+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/02/sydney-miracle-minded.jpg Sydney Doing the Snake on Pilates Reformer https://www.pilatestonic.com/2013/careful-or-youll-grow-that-way/ 2021-09-20T21:32:28+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/02/fascia-2.jpg https://www.pilatestonic.com/2013/how-are-you-like-a-kangaroo/ 2023-12-23T20:58:55+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/01/kangaroo-625w.jpg Kangaroo Jumping https://www.pilatestonic.com/2013/warning-may-cause-miracles-and-a-healthy-spine/ 2013-01-11T02:56:10+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/01/syd-della.jpg https://www.pilatestonic.com/2013/revelations-and-turning-points-for-2013/ 2013-01-03T16:53:53+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2013/01/radiant-inspired-joy5.jpg radiant inspired joy5 https://www.pilatestonic.com/2012/enter-the-weekly-holiday-drawings-in-december/ 2012-12-03T17:47:04+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/12/holiday-bell-bowl-625x625.jpg holiday-bell-bowl-625x625 https://www.pilatestonic.com/2012/5-tools-to-help-you-reach-your-pilates-goals/ 2012-11-27T13:42:42+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/11/rings-5-habits.jpg Pilates Rings https://www.pilatestonic.com/2012/whats-the-difference-between-yoga-and-pilates/ 2012-11-20T02:01:47+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/11/pilates-yoga-diff-thumb-e1353376474334.jpg pilates-yoga-video http://www.youtube.com/embed/5EY6VcedyjU https://www.pilatestonic.com/wp-content/uploads/2012/11/pilates-yoga-diff-thumb-e1353376474334.jpg What's the Difference Between Yoga and Pilates? Before you head out for the Thanksgiving holiday, I wanted to share this short video clip with you that my awesome team helped me create. I also want to give a shout out to Matthew, Brian and Zack. I call them my Dream Team. Because of their help and expertise I get to do a lot of awesome things (like create fantastic https://www.pilatestonic.com/2012/mindful-breathing-for-health-posture-and-pilates/ 2014-12-04T21:54:07+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/10/note-to-self-breathe.jpg Note to Self: Breathe https://www.pilatestonic.com/2012/the-easy-antidote-to-a-misaligned-pelvis/ 2023-12-12T14:42:59+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/10/tucked-anterior-pelvis-featured21.jpg tucked-anterior-pelvis-featured2 https://www.pilatestonic.com/2012/new-super-saturday-mat-classes-arrive-in-october/ 2012-09-25T15:26:01+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/09/matphoto.jpeg Super Saturday Mat Class https://www.pilatestonic.com/2012/three-ways-tucking-your-pelvis-damages-your-body/ 2012-09-18T21:02:46+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/09/tucking-pelvis-cover.jpg tucking-pelvis-cover https://www.pilatestonic.com/2012/special-session-plant-your-feet-and-grow-your-practice/ 2013-03-18T21:39:11+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/08/feet-spiky-green600x600.jpg Green Spiky Ball and Feet https://www.pilatestonic.com/2012/what-you-think-is-what-you-get-seeing-our-true-beauty/ 2012-07-27T12:41:02+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/07/your-are-what-you-think.jpg your-are-what-you-think https://www.pilatestonic.com/2012/is-pain-really-gain/ 2012-07-12T15:07:08+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/07/clouds-vacation1.jpg clouds-vacation https://www.pilatestonic.com/2012/pilates-basics-how-to-smile-across-your-hips/ 2012-06-28T13:11:57+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/06/smile-video-thumb.jpg smile-video-thumb http://www.youtube.com/embed/PaIRrRa9q20 https://www.pilatestonic.com/wp-content/uploads/2012/06/smile-video-thumb.jpg Pilates Basics: How to Smile Across Your Hips If you've ever wanted perfect "6-pack abs" and wondered if all the pain was worth that goal, I have an alternative perspective that might change your mind. Firstly, the 6-pack ab look is HIGHLY overrated. In fact, by focusing on the muscles that create the 6-pack look, you can actually cause trouble and https://www.pilatestonic.com/2012/are-you-ready-for-a-pilates-mini-challenge/ 2012-04-12T03:23:32+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/04/question-mark-preview.gif question-mark-preview https://www.pilatestonic.com/2012/9-exercises-everyone-should-be-doing-part-3/ 2024-06-20T15:09:29+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/03/head-align-preview.jpg head-align-preview https://www.pilatestonic.com/2012/9-exercises-everyone-should-be-doing-part-2/ 2015-07-20T12:41:07+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/03/multifidus.jpg https://www.pilatestonic.com/2012/pilates-challenge-interview/ 2025-09-16T16:54:50+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2012/01/video-still-email.jpg video-still-email https://www.pilatestonic.com/2011/a-few-more-pilates-challenge-details/ 2011-12-20T18:36:35+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2011/12/teaser-thumb.jpeg teaser-thumb https://www.pilatestonic.com/2011/the-challenge-is-coming-are-you-ready/ 2011-12-06T20:28:06+00:00 weekly 0.8 https://www.pilatestonic.com/wp-content/uploads/2011/12/pilates-challenge.jpg pilates-challenge