Rhoades to Wellness

At Rhoades to Wellness, come as you are.

Wearing old sweats? Perfect.
Over 50? Welcome.
Recovering from surgery? We specialize in that.
Never done Pilates before? We'll teach you right.
Dealing with chronic pain? That's our expertise.

This isn't the studio where everyone looks the same, wears the same thing, or is here for the same Instagram-worthy reason.

Our clients are:
- Recovering from surgery
- Managing chronic pain
- Rebuilding their core after birth
- Supporting their longevity in their later years
- Athletes preventing the next injury

They're here because they want to:
→ Move without pain
→ Rebuild after injury
→ Prevent the next one
→ Live actively for decades
→ Trust their bodies again

What they have in common? They're doing the real work. The work that actually changes how your body functions.

No judgment. No comparison. No pressure to look a certain way or fit a certain aesthetic.

Just expert instruction, hard work, and results that improve your life—not just your feed.

Function over aesthetics. Quality over appearance. Real results over viral moments.

For everyone whose shoulders are carrying a little too much 🤍

Stress, screens, bad posture, overtraining — our shoulders take the hit for all of it. and most of us just ignore it. until we can't.

If you sit at a desk, train hard, or just hold tension in your upper body — this one's for you.
3 moves. All you need is a band and a wall.

➀ Scapula push-ups — wake up the muscles that stabilize your entire shoulder blade and build the foundation for pain-free movement
➁ Wall slides — open up the chest, retrain your posture, and feel relief almost instantly
➂ External rotation with resistance band — strengthen the rotator cuff and protect against injury long-term

30–60 seconds each. Slow and controlled. Feel every rep.

Shoulder pain isn't something to push through — it's something to address. this is the kind of work that doesn't look flashy but changes everything about how your body feels day to day.

Your shoulders deserve better. save this and add it to your warm-up, cooldown, or rest days 🖤
—
💬 drop a 🙋 if your shoulders have been tight or achy
🔖 save this so you don't lose it — your future self will thank you
—

Want to wake up your deep core muscles?

Try diaphragmatic breathing (aka belly breaths)!

Start with hands on the sides of your ribcage—feel the expansion or your ribs and belly as you inhale, and gentle narrowing as you draw the navel in and exhale. Then level up with a theraband for added feedback and resistance. Wrapping a theraband around the lower ribs provides sensory feedback to encourage 360-degree expansion rather than just belly bulging.

Focus on:
• 360° ribcage expansion
• Slow, controlled exhales
• Enganging the pelvic floor and activation of the deep abdominal muscles (hello transverse abdominis )

You can play around with timing of the inhale/exhale as long your are taking nice deep breaths. Four seconds in, four seconds out is a good place to start. Aim to do this for 5 minutes, a few days a week.

Soon you'll notice:
Reduced Stress
Improved Cardiovascular Function
Enhanced Oxygenation and Respiratory Efficiency
Improved Digestion and Core Strength
Mind-Body Connection

Build awareness first, strength follows.

The glow isn’t from one session. It’s from showing up consistently.🔥

One sauna session feels amazing. We won’t argue that. But the real magic? It compounds.

When infrared sauna becomes a weekly ritual — 2 to 3 times a week, 30 minutes at a time — your body starts to operate differently. Your skin starts to look different. You start to feel different.

Here’s what consistent infrared actually builds over time:
✦ sustained collagen production — one session sparks it. regular sessions maintain it. the difference shows up in your skin’s firmness, texture, and that lit-from-within quality that’s hard to explain but impossible to miss
✦ a circulation system that stays switched on — regular heat exposure trains your body to move blood more efficiently, meaning better nutrient delivery to your skin and organs long after you’ve stepped out
✦ a stress response that actually resets — cortisol doesn’t just spike and drop anymore. consistent sauna use retrains your nervous system to recover faster, sleep deeper, and carry less tension in your body and your face
✦ detox that goes deeper — the longer you make it a habit, the more your body learns to release. skin clarity, reduced puffiness, that clean feeling that starts to become your baseline

One session is a treat. A consistent practice is a transformation.
Your most radiant self isn’t a destination — it’s a habit 🤍

Choosing a Pilates studio in San Francisco? Ask about credentials.

Because not all instruction is created equal.

It's not about the reformer. It's not about what's trending. It's not about the playlist.

It's about whether your instructor can:
→ Identify compensatory movement patterns before they cause injury
→ Explain the biomechanics of why an exercise works (or why it doesn't for YOUR body)
→ Modify exercises based on your surgical history, chronic conditions, or specific limitations
→ Recognize when you're recruiting the wrong muscles and correct it in real-time
→ Progress you safely without re-injury or setbacks

At Rhoades to Wellness, you're getting: ️
⭐️ Master's degree in Rehabilitation Science and Research ️
⭐️ Corrective Exercise Specialist training (we understand biomechanics, injury recovery, and movement dysfunction)
⭐️ STOTT Pilates Certification ️
⭐️ A decade of working exclusively with injured and chronic pain clients (this is our specialty, not a side offering) ️
⭐️ Founder trained as a professional ballet dancer (elite-level body awareness and precision) ️
⭐️ Every instructor vetted for expertise

Anyone can open a Pilates studio. Not everyone has the credentials to do it right.
Your body deserves expert care backed by real education.