ALIGN PILATES MVMT BLOG

March 2025

The Importance of Restoring Spinal Curvatures

By Brita Unger

True Pilates isn’t just a gym fitness routine - It’s a movement practice designed to improve spinal health and restore natural alignment. In today’s fast-paced world, many people find themselves struggling with chronic pain—especially in the lower back, hips, neck, and shoulders. A big part of this discomfort stems from poor posture habits throughout the day, such as a tucked pelvis, tight hip flexors, and a hunched spine on top of weak and shortened muscles. These issues can create imbalances in the body, leading to strain, discomfort, and even injury. The good news? Pilates can help. Our Pilates method focuses on restoring spinal alignment and correcting movement patterns to relieve pain and promote better posture.

The Common Postural Problems Pilates Addresses

1. Tucked Pelvis/ Glutes & Hip Flexor Tightness

   • Many people have a habit of tucking their pelvis under, especially when seated for long periods. This misalignment can cause the pelvis to become stuck in a position that shortens the hip flexors and hamstrings, weakens the glutes and overextends the lower back. Over time, this leads to pain, discomfort and stiffness.

2. Hunched Thoracic Spine

   • A forward-hunched upper back, or thoracic spine, is a common postural issue that leads to shoulder and neck pain. Poor posture, often from sitting or slouching for long periods, flattens the natural curve of the thoracic spine and increases strain on the muscles surrounding the shoulders and neck. This also limits our ability to lift our arms up, stand tall, rotate our neck and spine and compresses our lungs and organs.

3. Forward Head Posture

   • Many people unknowingly push their head forward, especially when working at desks or using devices. This increases tension in the neck and shoulders, leading to headaches, tightness, and upper back discomfort.

4. Locked Joints and How to Unlock for Better Posture

   Locked joints occur when the body "stands lazy" by relying on passive structures like bones and ligaments to support weight, rather than active muscle engagement. This puts unnecessary pressure on the joints, especially the knees, SI joints and hips, leading to discomfort and misalignment.

   Start by unlocking your knees while running, standing and walking throughout the day. Gently bend them, and focus on reaching your sitz bones out so your glutes, core and hamstrings can engage vs the muscles in your low back and knees holding you up all day. This helps activate the muscles in your legs and hips, taking the pressure off your joints and allowing your spine to find a more neutral, aligned position. Unlocking your joints helps you move more efficiently, reduces strain, and promotes better posture overall.

The Importance of Neutral Spine

• Neutral Spine is the optimal alignment for your body, where the natural curves of the spine—cervical (neck), thoracic (upper back), and lumbar (lower back)—are maintained. A neutral spine prevents overextension or compression of the spinal discs and supports the body’s movements without causing strain.

• In Pilates, neutral spine is a key focus. Pilates will move you through correct breath work, flexion, extension, lateral movement and rotation. Maintaining this alignment not only helps alleviate pain but also strengthens the muscles that support the spine, preventing future discomfort.

Key Pilates Movements That Help Restore Correct Posture

Start by Lifting Your Heart, Opening Your Chest, Elongating your Neck and Standing Tall

Create more space and less compression in your body ! This simple adjustment gives your organs room to function, improves posture, and gives your lungs room to move making breathing easier. It also relieves pressure off your vertebrae, reducing strain on your spine and neck. You’ll feel more balanced and energized with this small but powerful change!

1. Pelvic Tilt
   This exercise helps restore a neutral pelvis and lengthen the lower back. It targets the glutes, hamstrings, and core, addressing tight hip flexors and improving pelvic alignment and low back pain.

2. Bridging
   Similar to the Pelvic Tilt, the Bridge strengthens the glutes and core while stretching the hip flexors and quads while articulating the spine. This helps to alleviate tension from a tucked pelvis and stiff lower back.

3. Swan
   The Swan is an excellent extension exercise that opens the chest, strengthens the back, and encourages spinal extension—particularly in the upper back and neck. This exercise counters the forward head posture and promotes better upper back mobility and strength.

4. Seated Twist
   The Twist is a great exercise for engaging the core while promoting spinal rotation. It strengthens the muscles that support the spine, improves posture, opens up the collar bones and thoracic spine while reducing the forward head and slouched neck that many people experience.

The Benefits of Pilates for Pain Relief and Correct Posture

• Pain Reduction: By restoring correct spinal posture, Pilates helps relieve pain in the lower back, neck, and shoulders. It addresses the root cause of discomfort, rather than just masking the symptoms.

• Improved Mobility: Pilates enhances flexibility and spinal mobility, allowing for better movement in everyday activities. This is especially beneficial for people who experience stiffness due to poor posture or muscle imbalances.

• Strength and Stability: Pilates strengthens the deep core muscles, which support the spine and improve posture. A strong core helps maintain a neutral spine, particularly extension in today’s world and reduces the strain on other muscles and joints throughout the body.

• Prevention: Regular Pilates practice helps prevent future pain and injuries by teaching you how to move correctly. You’ll develop awareness of your body’s alignment and muscle engagement, helping you maintain good posture in daily life. Consistency, patience and daily posture check ins with yourself are critical for long term health.

If you’re struggling with tight hip flexors, a hunched back, or forward head posture, Pilates offers a solution that can bring long-term relief. It's not just about a workout; it's about moving correctly and taking care of your body for years to come.

Sources:

• mayoclinichealthsystem.org

• pmc.ncbi.nlm.nih.gov

• verywellhealth.com

• https://thebackbone.co.uk/posture/

February 2025

Unlocking Your Full Potential: How Massage Therapy Enhances Your Pilates Performance

Written by Mountainview Movement Massage and Wellness

Take your Pilates practice to the next level! Learn how massage therapy can improve flexibility, reduce muscle tension, and boost overall Pilates results.

Pilates is a well-known mind-body exercise system that improves strength, flexibility, posture, balance, and core stability. By engaging deep core muscles, Pilates also enhances body awareness. When combined with massage therapy, Pilates can yield even greater results.

Massage therapy, performed by a qualified RMT, offers benefits beyond relaxation. It reduces muscle tension, improves circulation, alleviates pain, and diminishes stress. Together, Pilates and massage therapy are a powerful health combination, enhancing flexibility, accelerating recovery, and helping you achieve your goals faster.

Key Benefits of Massage Therapy for Pilates Practitioners:

• Increased Flexibility & Range of Motion:
  Massage therapy improves flexibility by targeting tight muscles. This is especially beneficial for pre/post-operation or pre/post-natal periods. Techniques like deep tissue massage and myofascial release relieve tension and improve flexibility, allowing for greater ease in Pilates exercises.

• Deeper Pilates Postures:
  Massage helps you move deeper into Pilates postures, making each exercise more effective. For example, improved hamstring flexibility allows for deeper forward folds, while shoulder flexibility enhances arm movements and upper body toning.

• Reduced Muscle Tension & Soreness:
  Pilates can challenge muscles, leading to soreness, especially when starting a new routine. Massage alleviates muscle tension, helping you stay consistent and avoid missing classes.

• Faster Recovery After Pilates:
  Massage accelerates recovery by increasing blood flow, flushing out lactic acid, and releasing endorphins. This reduces muscle soreness and helps you return to Pilates feeling refreshed, minimizing the risk of overtraining and injury.

• Maintain Consistency in Your Pilates Practice:
  Reduced muscle soreness allows you to maintain a consistent Pilates routine. Regular practice is essential for improving strength, flexibility, and overall fitness.

• Enhanced Body Awareness:
  Massage improves proprioception (body awareness), helping you connect more deeply with your body during Pilates. This increased awareness translates to better form, posture, and control, reducing the risk of injury.

• Prevent Injury & Improve Control:
  With improved body awareness, you can correct misalignments or compensatory movements that might occur during exercises. This reduces the risk of injury and ensures proper form.

• Massage for Pilates-Specific Injuries:
  Massage therapy can address common Pilates-related injuries, such as lower back pain or shoulder impingement, by releasing tension and improving mobility in the affected areas.

The Importance of Finding the Right Massage Therapist and Pilates Instructor in Vancouver

To maximize the benefits of massage therapy and Pilates, it's important to find a qualified massage therapist who understands your specific needs. Communicate your goals and areas of concern to ensure that your treatment is tailored to you.

Different types of massage, such as deep tissue, sports, or Swedish, offer unique benefits. Research your options, check reviews, and consider payment options like direct billing to make your experience as stress-free as possible.

Ready to Add the Secret Ingredient to Your Pilates Practice?

Incorporating massage therapy into your Pilates routine unlocks a new level of performance. With benefits like improved flexibility, reduced tension, enhanced body awareness, and injury prevention, you'll see faster results and enjoy a more effective Pilates practice.

Schedule a massage at Mountainview Movement Massage and Wellness in Vancouver and experience the transformative power of combining Pilates and massage therapy!

This article was brought to you by Mountainview Movement Massage and Wellness, a top-rated Registered Massage Therapy (RMT) and Wellness Clinic. If you’re looking for an RMT Vancouver, we’re the right place for you. Repeatedly rated 5/5 by our patients, we’re a 5-star awarded massage therapy clinic. You can easily find us online when you look for an RMT therapist nearby and book directly or stop by our four great locations. Enjoy direct and ICBC billing and gift cards.

Book now through our website at www.mountainviewmovement.com or give us a call on +1 978 674 5857 or +1 604 282 3066

Our Locations for a Downtown or Near Downtown Vancouver RMT’s

Mountainview Movement – Gastown - Directions

207 W Hastings St Unit 512, Vancouver, BC V6B 2N4

Mountainview Movement – W Broadway - Directions

1558 W Broadway, Vancouver, BC V6J 5K9

Mountainview Movement – W Broadway - Directions

1558 W Broadway, Vancouver, BC V6J 5K9

Mountainview Movement Massage and Wellness – Downtown RMT - Directions

#950 - 1130 W Pender St, Vancouver, BC V6E 4A4

Mountainview Movement Massage and Wellness – Main St - Directions

104B - 2140 Main St, Vancouver, BC V5T 3C5

References

2023, Yang Et al. - Effect of mindfulness-based mind-body therapies in patients with non-specific low back pain-A network meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/37455934/

2024, Qian Et al. - Use of Five Complementary Health Modalities Relevant to Lifestyle Medicine: A 2020 Survey of Northern California Adults Aged 35-79 years

https://pubmed.ncbi.nlm.nih.gov/39540173/

Mountainview Movement, 2017 - CranioSacral Therapy

https://mountainviewmovement.com/craniosacral-therapy/

Mountainview Movement, 2020 - Deep Tissue Massage – Everything You’d Want To Know!

https://mountainviewmovement.com/deep-tissue-massage-everything-youd-want-to-know/

Mountainview Movement, 2022 - Myofascial Release: A 101 Guide to Your Full Body Relief

https://mountainviewmovement.com/myofascial-release-a-101-guide-to-your-full-body-relief/

DEC 2025

Lagree vs. Classical Pilates: A Comparison of Benefits for the Body

Written by Brita Unger

We often get asked how these two practices differ as they are both on “Pilates machines” and may look similar. Lagree and Classical Pilates both aim to strengthen the body, but their approaches and benefits differ significantly. One is not better than the other, they are simply different practices altogether so it depends on what your goals are. For starters, Lagree instructors complete a weekend of training while a Classical Pilates instructor undergoes a 1-2 year program covering pain, injuries, anatomy, biomechanics, posture, exams and more. Understanding these distinctions reveals why Classical Pilates is often considered superior for improving posture, alignment, and overall biomechanics vs. a muscle burnout gym-style workout.

Lagree, performed on a Megaformer, emphasizes high-intensity, muscle-isolating exercises that often keep the spine in flexion, placing stress on the neck and back. It targets superficial muscles like the rectus abdominis, quadriceps, and glutes, often leading to overworked hip flexors and an anterior pelvic tilt. This tilt increases lumbar lordosis, straining the erector spinae and quadratus lumborum. While Lagree builds strength and endurance through muscular fatigue, it often lacks any cuing on neutral spine alignment, unlocked joints, and anatomically-informed movement, leading to imbalances over time.

Classical Pilates: Balanced, Intelligent Movement

Classical Pilates, rooted in Joseph Pilates' original teachings, emphasizes anatomical precision and balanced movement. It engages both the deep stabilizing muscles—such as the transverse abdominis, pelvic floor, and multifidus—and larger muscle groups to build core strength, improve posture, and enhance flexibility. Unlike Lagree, it moves the spine through all planes of motion—flexion, extension, rotation, and lateral flexion—ensuring holistic spinal health and mobility. Classes are much smaller so instructors can correct students to ensure safety and correct positioning .

October 2024

How Pilates Supports Recovery from Hip and Knee Replacements

Written by Brita Unger

Pilates is a powerful tool for post-surgical recovery, aiding in joint lubrication, strength, and mobility. It targets key anatomical structures like synovial fluid, joint capsules, and stabilizing muscles to promote a safe, steady return to movement.

1. Promotes Synovial Fluid Circulation

Synovial fluid lubricates the joint, nourishes cartilage, and reduces friction. Surgery can reduce fluid production, but controlled movement stimulates the synovial membrane to boost fluid release.

How it Helps:

• Joint Mobilization: Exercises like leg circles and knee flexion/extension help distribute synovial fluid across the articular cartilage.

• Pressure Variations: Movement changes joint pressure, encouraging synovial fluid flow and reducing joint stiffness.

2. Rebuilds Strength and Joint Stability

Surgery weakens key muscles like the gluteus medius, quadriceps, and hamstrings. Pilates targets these areas to restore strength and protect the joint.

How it Helps:

• Targeted Muscle Activation: For example, side-lying leg lifts strengthen the gluteus medius, supporting hip stability.

• Controlled Resistance: Apparatus exercises with spring tension engages stabilizing muscles, promoting endurance and aligned joint support.

3. Restores Range of Motion and Flexibility

Scar tissue and post-surgical swelling limit range of motion (ROM). Pilates stretches key muscle groups like the iliopsoas and hamstrings, increasing flexibility and reducing stiffness.

How it Helps:

• Joint Mobilization: Leg circles promote controlled movement of the femur within the hip socket, improving hip mobility.

• Progressive Stretching: Gradual stretches of hip flexors and hamstrings reduce muscle tension and restore ROM.

4. Enhances Balance and Proprioception

Joint replacements disrupt the body’s ability to sense movement and position. Pilates retrains proprioception using balance exercises and core engagement.

How it Helps:

• Reactivating Receptors: Standing leg lifts and weight shifts engage mechanoreceptors (sensors that detect touch, pressure, and stretch), restoring balance and spatial awareness.

• Core Stability: Activating the transverse abdominis supports pelvic alignment, enhancing lower limb control.

Key Takeaway

Pilates accelerates recovery from hip and knee replacements by improving joint lubrication, strength, ROM, and proprioception. It activates vital anatomical structures like synovial fluid, joint capsules, and stabilizing muscles, fostering safe, functional movement. Consult one of our certified Pilates instructors in hip and knee recovery per/post op to ensure exercises are tailored to your recovery needs.

JULY 2024

How Pilates can transform running

Pilates is a system of exercises specifically executed, often using special apparatus, using the principles of 1) concentration 2) control 3) centre 4)breathe 5)precision 6) flow, designed to improve physical strength, flexibility, and posture, and enhance mental awareness.

Running is an high impact activity where as Pilates is a low impact activity (the Yin to the Yang) therefore pilates can be done before or after running.

Pilates builds better posture through core strength and proper alignment of the pelvis, spine, knee and ankle joints which helps prevent injury. It improves “whole core” strength especially the neglected lower back muscles. If you have a strong “whole core”, your energy efficiency improves, alignment stays proper and the awful tightness in all the wrong places doesn’t happen. Less pain over all.

The Pilates system of exercises is a balance of strength training and stretching (lengthening while strengthening) movements which helps and improves proper full range of motion. As in, femur and humorous heads in socket pockets, pelvic alignment, glute engagement and correct foot/arch placement. This improves the running technique efficiency and again helps avoid injury.

And the breath. Nothing beats that deep full used diaphragm breath that all Pilates movements are one with. The deep into the back ribs and down low belly with a soft sternum, the belly button pulled into the spine for that elongated middle, front and back. It’s the best! I could do a whole hour of just Pilates breathing so good, especially when you exhale out so fully you can’t do anything but deeply breath in immediately. That beautiful breath technique is a runners best friend, it allows maximum oxygen in to be carried by the fast flowing blood into all the hard working organs. It’s meditation in motion. Nothing teaches how to breath then a Pilates class.

Although we have the best water here in Vancouver, from the tap no less, sometimes we get a bit tired of it especially as now when we need to drink a lot of it, try add a piece of frozen fruit like a slice of peach, or strawberry. And then later you have something munch on. Don’t forget to give your water bottles a regular cleaning!

References:

https://www.runnersworld.com/uk/health/a773930/why-runners-should-do-pilates/

https://www.womensrunning.co.uk/at-home/how-pilates-can-help-your-running/

https://complete-pilates.co.uk/runners-pilates/

https://www.physio-pedia.com/Running_Biomechanics

https://www.vancouverisawesome.com/local-news/vancouver-named-fourth-most-picturesque-running-city-in-canada-5470626

FEBRUARY 2020

Trying Pilates for the First Time: A Physiotherapist’s Experience

Written by Tim Fung, Physiotherapist

When it comes to Pilates, my experience is that some of my clients have either never heard of it or have a vague idea of it, maybe having seen some of the equipment at a studio. Others are fairly experienced and practice it with a fairly high degree of proficiency.

Prior to last Wednesday, I had only a basic understanding of what Pilates is. Simply put, my understanding is that in the early 1900’s, Joseph Pilates, the creator wanted to develop a system of exercises and developed specialised equipment while working as a nurse in an internment camp in WW1. He wanted to help people tone their muscles and rehabilitate from war injuries.  Pilates is an exercise system used to create optimal movement patterns, and to correct alignment with an emphasis on proper breathing, core strength, pelvic stability, balance, and control. That’s not much information, I know, but there’s more!

What is a Classical Pilates Reformer?

A Pilates reformer is a piece of exercise equipment that acts as a tool to train core strength, posture, flexibility, and movement patterns. It is a sliding horizontal platform within a box-like frame upon which a person sits, stands, kneels or reclines.

The Pilates reformer relies on a system of springs and pulleys to create resistance. These springs can be added or taken away to change the amount of challenge for any given exercise. While additional springs may increase the effort required to complete one exercise, they may increase stability for another exercise to provide more support. The reformer offers a low impact form of exercise that can target a specific muscle group or work the body as a whole. It’s quite intimidating when you first see the equipment and you almost don’t know exactly what you’re looking at.

My Experience:

With the rise in popularity of reformer Pilates, famous names such as Margot Robbie- who swear by the power of Pilates, as claimed by Harper’s Bazaar, how could I not try it out?

I’ve often seen Reformers around, having worked in different fitness settings and hearing about this practice for many years. However, my experience had been limited to learning exercises simply based on those taught in school and through previous mentors and instructors.

I would argue that I had a “reformer” experience at Lagree West, a studio that specialises in reformer-based workouts, but many Pilates practitioners would strongly argue that it isn’t the same as a “conventional” Pilates experience. Some of the differences being that in a class setting you don’t get much feedback on your form and technique, but rather it feels more like a high intensity cardio session where you’re trying to copy the instructor as quickly as possibly. I would agree that my experience was completely different.

First of all, this 1 on 1 training session on the reformer was simply an amazing experience that I think anyone who wants to take their fitness to the next level should try.

I worked with Brita Unger, a highly experienced, Pilates specialist based out of Vancouver’s Downtown West End.

Upon entering her studio, we first had a chat about my background, my (extremely limited) experience with Pilates, and goals for the session.

She began with a postural assessment and observed the way I stood and moved- and made assessments and adjustments to my stance. As a fellow therapist, I was really pleased to see an assessment that was not just based solely off of ‘static’ posture and also involved assessing my movement as that provides much more context! She immediately pointed out areas where she felt I could benefit from greater flexibility, strength, and a more balanced posture.

From there, on the reformer, we worked together on breath control and finding a ‘neutral spine,' which is the natural position of the spine that minimizes the amount of stress on the muscles and bones. The intricate and subtle activation of the transverse abdominals and core, creating internal pressure and while breathing was no easy feat. We worked through several sets of squats, planks, and kneeling positions whilst she masterfully cued me with technical feedback on form, technique, and correcting my constant compensations and ‘cheats’ that my body would attempt in order to perform the movements. As we progressed through different movements, she would catch subtle things I would do, such as arching and collapsing through my low back instead of maintaining the neutral spine position which requires core activation. On certain movements where I did well, she would quickly progress the movement to a more challenging variation, or modify the exercise if she saw that I was compensating too much and unable to correct the movement without losing my breathing control.

Biggest Personal Takeaways:

I first and foremost love that the Classical Pilates reformer is so individual and unique in its approach and system. Often, physiotherapists and kinesiologists prescribe exercises that come from Pilates and or Yoga without even knowing the origins.

I was really blown away by how my own body would subconsciously compensate for particular weaknesses.  The shrugging, tensing up of my upper traps and shoulders was a big one, and something I often see in my patients with neck pain! I found myself holding my breath often instead of having that rhythmic, relaxed breath. She patiently corrected my recurring mistakes and showed me how to improve each repetition as I practiced the movements.

As someone who has a consistent strengthening routine at the gym and runs a few times per week, I was surprised by how much of a challenge many of the movements were. Now due partly to the fact that I worked with an amazing instructor in Brita – who effortlessly progressed my exercises immediately and accurately to match my ability. As someone who frequently does a ton of chest and shoulder strength exercises, she easily challenged me through progressive loading, challenging me all the way from the plank, to shoulder cable exercises and four-point kneeling positions.

With that said, I want to be clear that you do not need to be ‘fit’ or ‘in shape’ to do Pilates. The focus is to build a stronger centre and core and progress from there, and an experienced and well trained instructor will modify and challenge you appropriately for your fitness goals.

When used and taught appropriately, Classical Pilates can be an amazing tool for BOTH rehabilitation purposes after injury, and even as an intensive workout to challenge professional athletes.

After meeting Brita, I can confidently recommend her services. If you’re looking to understand and ‘connect’ with your body in a way that you’ve never experienced before, I highly recommend you try. If you’ve already tried Pilates equipment before, you would know that like any other sport or discipline, to become better at Pilates you need to practice, so don’t be afraid to give it another shot.

At Align Pilates MVMT,  Brita offers a private, 1 on 1 Pilates Studio experience, with a holistic, fun and challenging experience on the Reformer, Wunda Chair, tower and much more.  Book a session with Brita.

Happy Exercising!

AUGUST 2021

The best Pilates exercises for surfers

MAY 2021

Men’s Health - Why Pilates Is Becoming A Go-To Workout For Athletes

Guy Leech is a former World Champion Ironman, so it's fair to say he knows a descent amount about the science of human conditioning (oh... he also won Australian Celebrity Survivor in 2006 for those trivia buffs at home). Since retiring from the sport, his body is miraculously functioning better than ever.

Leech credits his fitness to Reformer Pilates. For the uninitiated, Reformer Pilates is a full body workout performed on a bed-like machine, and aims to tones muscle, increases stability through the joints, improves core stabilisation, flexibility and much more.

The style of workout has been extremely popular among women for some time, which has been a stigma that has kept men away despite the obvious benefits to athletic performance, not to mention general health…

https://www.menshealth.com.au/why-pilates-is-becoming-a-go-to-workout-for-athletes