Evidence-Based Pilates Education

Do I actually have bad posture

If you’ve ever caught your reflection in a shop window and thought “oh no… my shoulders are slouching forward and I look like a question mark”, welcome to the club.

Most people have a mental image of “good posture” that looks very military like. Proud chest, Shoulders back, abs engaged + smile.

Bet there is an expectation and there is a reality. So this is one of those mis -matches. Think about your daily life… You probably sit for work, drive, pick up bags, scroll, breathe and don’t expect anybody to scrutinize you. But for some reason you are convinced your posture is the reason your neck is tight, your back hurts and your Pilates teacher keeps saying “engage your core.”

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Cue less, teach more — why the best instructors don’t fill every moment of silence

Movement moment

The myth: more cues = better teaching.

Most of us were taught to talk through every second of a class. To correct, direct, and fill every pause with instruction. I definetly did that and felt very awkward when I had nothing to say.

But here’s what the science (and my experience) shows: the nervous system doesn’t learn through words. It learns through experience and observation of one’s own movement.

While we preach awareness – do we actually encourage it? And how shall we define it? is it awareness that we bring to movement or the awareness that the client learns/experiences by themselves.

Hip Flexors Explained: Why They Feel Tight, Weak, and What to Do About It

Movement moment

If you’ve ever felt like your hips are always “tight” no matter how much you stretch or weak when you actually try to use them – you’re not alone.

The hip flexors are some of the busiest muscles in the body, and when they’re misunderstood, they get unfairly blamed for all kinds of aches and restrictions.

Let’s break it down.

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Why Your Neck Moves Like Nothing Else

Movement moment

— and why that matters more than you think

We stretch it, brace it, twist it, carry tension in it…

But how often do we actually understand what the neck is built for?

The cervical spine—aka your neck—is the most mobile and least protected part of your spine.

And while that mobility is essential (you wouldn’t be able to reverse park without it), it also makes your neck vulnerable to overuse, strain, and injury.

Let’s take a closer look at what makes your neck so unique—and how understanding its structure can help you move and feel better.

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Why Is My Neck Doing All the Work? (And What to Do About It)

Movement moment

If your neck is always sore after Pilates, it’s not because you’re doing it wrong. It’s because your body is trying its best—with the tools it currently has. The body is smart and has adaptations.

We often think of Pilates as “core” work, but what happens when the core is offline—or doesn’t know how to start the job? The neck muscles, particularly the sternocleidomastoids and upper trapezius, often jump in to save the day. Only problem? They weren’t designed for the job they’re doing.

Walking with Confidence: Gait, Aging, and Movement Longevity

Movement moment

Gait—the simple act of walking—is more complex than it looks. It’s a combination of neural control, joint mobility, muscular coordination, and proprioceptive feedback.

And just like breath or posture, we don’t notice our gait until something goes wrong.

As Pilates professionals, understanding gait deeply allows us to identify red flags, restore optimal movement, and support longevity in our clients.

This post unpacks what a healthy gait looks like, how it changes as we age, and what we can actually do to improve it—grounded in current research, not outdated posture cues or “tight hamstring” blame.

Movement notes – blog

The myth: more cues = better teaching.