Cairns Pilates Barre / The Pilates Clubhouse

Stop 🛑
Lie down - Do this now, Your back will thank you.

Comment BACK below and I’ll send you the full series 🤍

If your back is tight, stiff and sore — this is for you.

This is the Supine Spine Twist and I’m giving you 2 modifications so no matter where you’re at, you can do this right now.

Here’s what it does:

→ Releases tension through the entire spine
→ Loosens a stiff, achy lower back
→ Improves spinal rotation and mobility
→ Works the Obliques
→ Calms the nervous system
→ Takes less than 2 minutes. On your mat right now.

No equipment. No experience needed. Just you and the floor.

This is a continuation of my Back Pain Series — one simple exercise every single day to loosen your back, strengthen your core and get you moving without pain.

Follow me so you don’t miss a single one 👆

And if you want to go deeper — comment BACK below and I’ll personally send you access to more exercises just like this, plus live sessions with me every week where I guide you through every move and make sure you’re doing it right.
Your back deserves this.

Comment BACK now 👇🤍

General movement education only, not medical advice. Please consult your healthcare provider before starting any new exercise program.

Comment FLOW below and I’ll send you the link!

She joined just before COVID. She’s now 69. And she keeps up with every single intermediate session.

“I want to tell you about one of my clients who honestly blows me away.

She found me just before the world shut down — she started with my 7 Day Flow programme, and she hasn’t stopped since.

Now she shows up twice a week, live, on Zoom with me.

She is strong. Like, genuinely strong. Her back pain has reduced. She moves with confidence. And watching her in class? You would never guess she’s 69 years old.

That’s what consistent Pilates does. It doesn’t just keep you moving — it makes you better as you get older.

If you want to feel that good in your body — strong, mobile, out of pain —

Comment FLOW below and I’ll send you the link to start your 7 Day Flow programme today.

Comment BACK below and I’ll send you the full fix 🤍

If your back hurts, your core isn’t working. Here’s the fix.

Most back pain isn’t a back problem.

It’s a core problem.

When your core switches off, your lower back takes the load. All day. Every day. Until it breaks down.

This is Heel Slides — one of the most underrated exercises for back pain and one of the first things I teach every single client who comes to me in pain.

Here’s what it does:

→ Switches your deep core back on
→ Releases tension in the lower back
→ Improves hip mobility
→ Retrains the connection between your core and your movement
→ All in less than 5 minutes. On your floor. Right now.

I’ve been teaching this for Dance & the Pilates for 35 years. It’s simple. It’s gentle. And it works.

Comment BACK below and I’ll personally send you access to more exercises just like this — including live sessions with me every week where I guide you through every move, answer your questions and make sure you’re doing it right.

Your back has been waiting long enough.

Comment BACK now 👇🤍

This is general movement education, not medical advice. Please consult your healthcare provider before starting any new exercise program.

Most people with lower back pain spend years trying to fix their back.

Stretching it. Resting it. Rubbing it.

But the back is usually the victim — not the cause.

When your core, glutes and hamstrings switch off, your lower back takes over. It grips. It compensates. It never gets a break.

This is where I start every client who comes to me with back pain.

Pelvic lifts. Simple. On the floor, less than five minutes.

One exercise that unlocks the lower back, wakes up the glutes, builds core strength and gets your hamstrings firing — all at the same time.

Try it with me and tell me how your back feels after.

Follow for more — I post these little fixes every week 🤍

Comment BACK and I’ll send you more exercises just like this.

*This is general movement education, not medical advice. If you’re dealing with an injury or chronic pain, please check with your healthcare provider first.

Side lying glute series — small movements, huge impact.

This works your glute medius, the muscle that stabilises your pelvis with every step you take. When it’s weak, you might notice hip pain, knee pain, lower back tightness, or that subtle hip drop when you walk or stand on one leg.

It’s one of the most underrated muscles in the body — and one of the easiest to strengthen, even lying on your living room floor.

Comment FIX and I’ll send you the link to try it with me 🤍

I want to tell you about one of my members — because her story might sound a lot like yours.

She found me from a small country town. In her 50s. Hadn’t really exercised in a while. A bit of extra weight, a sore back, hips that felt like concrete.

She wasn’t sure Pilates was even for her.

But she gave it a go.

She started showing up to my live sessions. Jumping into the on-demand workouts when life got busy. Slowly, but consistently —

Six months later?

I can see the changes in her body. She moves differently. She stands differently. And when she shows up on screen I can see the confidence that wasn’t there before.

That’s what this app does.

It meets you where you are — whether you’re in the middle of the city or hours from a studio. Whether you’re just starting or starting again.

If any part of her story sounds like yours — comment CLUBHOUSE below and I’ll send you the details.