Stretching and Pilates

Build a Stronger, More Flexible Body

True, lasting recovery isn’t just about reducing pain — it’s about building a body that is both flexible and strong. At ACE Physio Centre, we combine targeted stretching with the deep core-strengthening principles of Clinical Pilates to help you improve your posture, control your movement, and build resilience against future injuries.

This approach is ideal for individuals seeking posture correction exercises, Pilates stretching exercises, and gentle, controlled movement programs suitable for all ages, including seniors.

What Is Stretching and Pilates?

This is a powerful combination of movement therapy guided by an expert physiotherapist, making it highly effective for rehabilitation, posture correction, and long-term injury prevention.

Physiotherapy Stretching

This is far more than simply “touching your toes.” We prescribe specific stretching techniques — including static, dynamic, and PNF stretching — to target muscles that have become tight, shortened, or painful. These techniques help restore joint range of motion, reduce stiffness, and support better posture and movement quality.

Clinical Pilates

Clinical Pilates is very different from a large, gym-based class. It is a form of physiotherapy-led rehabilitation that focuses on strengthening your deep core muscles — including the abdominals, back, pelvis, and hips. It teaches precise, controlled movement, improves body awareness, and builds stability from the inside out. This makes it especially effective for posture-focused training and recovery-based Pilates.

Why Choose ACE Physio Centre for Stretching and Pilates?

This is our specialty. Having a physiotherapist guide your program is the key difference between a generic workout and true rehabilitation.

Clinical Expertise

Your sessions are led by a university-trained physiotherapist with a deep understanding of anatomy, injury, and movement dysfunction. We don’t just show exercises — we understand why you’re in pain and how to treat it safely and effectively.

A Personalised, Safe Program

There is no one-size-fits-all approach. Every exercise is adapted to your body and condition. Whether you’re dealing with arthritis, a disc issue, post-surgical recovery, or posture-related pain, your program is modified to protect you while promoting healing.

One-on-One Dedicated Care

Your session is fully focused on you. This is essential for Pilates, where technique matters more than repetition. We provide hands-on guidance and real-time feedback to ensure correct muscle activation and movement control.

An Integrated Approach

We seamlessly combine stretching and Pilates with other physiotherapy services. For example, we may first use hands-on manual therapy to release stiffness, then immediately use Pilates to stabilise and strengthen the joint for long-term results.

What Can Stretching and Pilates Treat?

This combined approach is ideal for managing and preventing a wide range of conditions, especially those linked to weakness, instability, or poor posture, including:

• Chronic lower back pain

• Recurrent neck and shoulder pain (often posture-related)

• Hip and pelvic pain

• Rounded shoulders and poor posture

• Pre- and post-natal recovery

• Hypermobility (by building control and stability)

• Injury prevention for athletes and active individuals

Your Questions Answered

How long do the benefits last?

A single session often leaves you feeling more mobile and better “switched on.” However, the true benefits — improved posture, core strength, and flexibility — are cumulative. We’re not offering a temporary fix; we’re teaching new movement habits that can benefit you for years.

How many sessions will I need?

This is a program, not a one-time treatment. Your journey begins with a comprehensive one-on-one assessment to identify weakness, tightness, and movement imbalance. Most clients benefit from a block of guided sessions to master technique safely, followed by a personalised home program. The exact number of sessions depends on your goals and condition.

Does the treatment hurt?

No. These sessions are gentle, controlled, and low-impact. Exercises are carefully adapted to your ability level, making this approach suitable for all ages, including seniors and those recovering from injury.

What are the main benefits of Pilates and stretching?

Regular practice improves posture, flexibility, balance, core strength, and movement control. It also reduces stiffness, supports injury prevention, and enhances overall body alignment.

Can Pilates help with back pain or posture issues?

Yes. Clinical Pilates strengthens the deep core muscles that support your spine and helps correct posture habits that commonly contribute to back and neck pain.

How often should I do Pilates to see results?

Most people notice improvements within 4–6 sessions. Practising Pilates 1–2 times per week delivers the best long-term results.

Is Pilates only for fitness, or is it used for rehabilitation?

Clinical Pilates is specifically designed for rehabilitation. It is commonly prescribed to support recovery from injury, chronic pain, and posture-related problems.

Will Pilates make my muscles bulky?

No. Pilates builds long, lean strength and improves muscle control without adding bulk.