What is Pilates?

[vc_row][vc_column][vc_single_image image=”1977″ img_size=”large” alignment=”center”][vc_column_text]Pilates is a form of exercise that involves low impact, small controlled movements to target flexibility and muscular strength and endurance.

Originally named “Contrology”, Pilates was developed in the early 20th century by Joseph Pilates to rehabilitate WWI soldiers. It involves precise movements with an emphasis on alignment and breathing to strengthen key muscle groups and improve balance, coordination and stability in the entire body.

Traditional Pilates has a specific focus on developing a strong “core” (“core” consisting of the global and stabilising muscles around the abdomen, lower back and hips). From a rehabilitation point of view, our bodies have two muscular systems; a global muscle system and a stabilising muscle system. We usually do a fantastic job training and strengthening our global muscle system, however often neglecting the stabilising muscles. Unfortunately, over time this can lead to muscular dysfunctions and ultimately pain and injury. Pilates has a strong emphasis on correctly activating and isolating those smaller stabilising muscles that have been forgotten and left behind.

At Enhance Physiotherapy, our Pilates classes not only target “core” strength but also full body strength with the aim to just get our clients moving!  Our classes involve matwork exercises with various equipment to increase the intensity of the class.  Each exercise can be modified in difficulty from beginner to advanced and each class is tailored towards the specific goals or injuries of the clients attending.

Having recovered from an ACL reconstruction and more recently a lower back injury, I am a firm advocate of Pilates to assist in rehabilitating those important stabilising muscles essential for everyday movements and activities. Pilates has helped me tremendously to bounce back from injuries and to return to doing the things that I love faster and stronger. Now, I continue to practice and teach Pilates at least twice a week for injury prevention and maintenance, as I find it is a great way to enhance my other training and sports.

I strongly recommend Pilates classes to anyone rehabilitating back from an injury and looking to get stronger and fitter, and especially to those who may be injury-free and training to achieve that next level, goal or personal best!!

For more information regarding our group Pilates classes including prices and times, please call 9583 5165.[/vc_column_text][/vc_column][/vc_row]

Delicious homemade granola bar recipe!

[vc_row][vc_column][vc_single_image image=”2565″ img_size=”medium” alignment=”center”][vc_column_text]Homemade Granola Bars (Adapted from Minimalistbaker.com)

These homemade granola bars are my go to snack to keep me going throughout the day between patients. They are great because they are quick, easy, packed with energy and the biggest plus is that you can control what is in them. You can get as creative as you want and add in whatever you’d like to the base!


1 ½ cups rolled oats

¼  cup crunchy natural peanut butter or almond butter

¼  cup maple syrup

1 cup Medjool dates (about 10-11 dates)

1 cup roasted unsalted almonds

Optional add ins: handful of dark chocolate chips, pumpkin seeds, coconut, dried fruit, chia seeds, etc etc etc!


  1. Preheat oven to 180C and line a baking tray with baking paper. Toast oats on tray for 10 minutes. Set aside to cool in a large mixing bowl.
  2. Process dates in a food processor or blender/Nutribullet (add a dash of water). Add date mixture to the oats.
  3. Add almonds (and any optional add ins) into the mixing bowl.
  4. In a small saucepan, heat the nut butter and maple syrup on low heat, stirring constantly, about 2 minutes. Add to oat mixture and combine ingredients, thoroughly.
  5. Line an 8×8 inch baking dish or pan with baking paper. Add mixture to pan and use hands or spatula to flatten mixture, pressing down firmly to form bars.
  6. Put the bars into the freezer for 15 minutes to firm up.
  7. Remove from freezer and chop to make granola bars.
  8. Store in airtight container either in the fridge or freezer for the week.


Stef x

Stef works full time at our Como Clinic. To book an appointment with Stef call 9583 5165 or simply book online![/vc_column_text][/vc_column][/vc_row]

Self myo-fascial release

[vc_row][vc_column][vc_single_image image=”992″ img_size=”large” alignment=”center”][vc_column_text]WHAT IS “SELF-MYOFASCIAL RELEASE”?

 Self-myofascial release is essentially a form of self-massage to muscles and connective tissues in the body. This can be done using either a foam roller or a spikey ball.


 Using a foam roller or spikey ball before or after exercise helps release tight muscles and trigger points or “knots” in our muscles that may be limiting our range of movement and possibly causing pain or increasing our risk of injury. Releasing our muscles increases blood flow and circulation, meaning more oxygen to our tissues. This can assist in:

  • increasing mobility
  • decreasing pain
  • preventing or managing injuries
  • faster healing of muscles
  • improving recovery
  • enhancing performance


Choose a tight muscle or area to work on. Apply moderate pressure to the muscles using your body weight on the foam roller or ball. Roll slowly up and down the muscle while staying as relaxed as possible. Pause on tight spots or trigger points for 30 seconds. Avoid rolling directly on bone or joints. Continue for 2-3 minutes on each area. Repeat 1-2 times a day. Caution as releasing can cause some discomfort.


 LATERAL LEG (ITB, TFL, LATERAL QUAD, GLUTES) USING FOAM ROLLER[/vc_column_text][vc_single_image image=”2560″ img_size=”large” alignment=”center”][vc_column_text]

  • Lie on outer thigh (just below hip joint) on foam roller, with opposite leg crossed over for support
  • Roll foam roller up and down leg, stopping before the knee joint
  • Use your arm to stabilise your body and control your movement
  • Can also target outer quad and glutes by rotating body
  • Helps prevent injuries such as: runners knee/patellofemoral pain, ITB friction syndrome, jumpers knee/patella tendinopathy, gluteal tendinopathy, hip bursitis

[/vc_column_text][vc_column_text]PIRIFORMIS USING SPIKEY BALL[/vc_column_text][vc_gallery interval=”3″ images=”2561,2562″ img_size=”large”][vc_column_text]

  • Sit buttock directly onto spikey ball with leg extended (top picture)
  • Use arms by your side to control movement and support your body weight
  • Roll ball in circular motions on piriformis muscle
  • Can cross leg over into a number 4 position (bottom picture) to place muscle on a stretch for a deeper release
  • Helps in managing lower back pain and piriformis syndrome
  • Good for individuals with jobs that involve prolonged sitting

Enjoy, Stef!

Stef works full time at our Como Clinic. To book an appointment with Stef, call 9583 5165 or simply book online.[/vc_column_text][/vc_column][/vc_row]