Pilates Technique Certification

Super Advanced Reformer — Head Front.

This didn’t happen overnight.

This kind of strength through the core and the entire spine takes years to build through Contrology, Joseph Pilates’ original system of exercises. Every movement from the very first beginner exercises has a purpose: to develop strength, flexibility, and true health.

Along the way the body experiences lymphatic cleansing, nerve stretching, organ stimulation, and improved alignment.

To perform movements like this comfortably at any age (I’m 57 here) requires commitment to the original method. Not squats. Not weight lifting on a version of a Reformer.

These movements come from practice.
From repetition.
From going inward.

No mirrors.
No music.

Just the work of building strength, awareness, and connection to the body.

In today’s “Pilates culture,” that kind of commitment isn’t always easy.

But the payoff is huge. ✨

Control Balance 2
This is the 2nd exercise of the Control Balance Exercise series on the Reformer in the Advanced Sequence of Contrology. This exercise is similar to the Control Balance Back on the Mat and Reverse Control Balance on the Wunda. The precision in this movement is to coordinate the arms pressing back with the leg lift, both ending at their full range at the same time! And the Rhythm of this movement matters, the breath helps to keep the rhythm even. I have my fingers facing forward as in the original movement, but you could modify for weaker wrists by turning fingers out!

One of the most fundamental measures of mobility, youthfulness, and strength is your ability to get up off the floor without using your hands or grabbing onto something for support.

In archival footage, Mr. Pilates is seen practicing this very movement — getting up and down from the floor completely hands-free. He even incorporated it into his outdoor Mat classes, blending the rolling-back action from exercises like Seal, Crab, and Boomerang.

The brilliance of rolling is how it keeps the core (the Powerhouse) engaged, making the transition to standing easier and more efficient on the body.

Give it a try and notice how the feet change with each roll back. Doing this 3x on each side is surprisingly challenging — especially as we age.

Mr. Pilates cued “two fingers width distance between the ribs” for a reason. Rib-cage pliability = fuller breath + a healthier spine.

Swaquity #3 (Archer) builds on this by breathing into resistance, creating a side stretch from elbow → lat → psoas → outer knee.

In my 50s, I feel this work more deeply than ever — proof that breath changes everything. ✨

The Hip Twist with Stretched Arms — Exercise XXIII from Joseph Pilates’ Return To Life. At Drago’s in the early 90s, we simply called it Hip Circles.

No music on this post so you can really hear the breath cues as Joseph originally taught them. Romana passed down a slightly different breath pattern: inhale to circle to the right, exhale to bring the legs back up to center. She also taught alternating circles instead of 3 to the right and 3 to the left.

Either way, this Intermediate/Advanced movement is gold: a full back-body stretch in flexion, a beautiful opening across the front of the shoulders and chest, and a deep ab/oblique strengthener. Some clients may need to modify by coming onto the elbows. And remember — the smaller the circle, the easier it is to control. Keep that tailbone tucked under.
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Pilates Fender Bender Fix

Grateful (once again) for the tools I have in my Pilates studio. After a minor fender bender, my Neck Stretcher has been a game-changer — easing the tension in my upper traps and giving my neck the gentle traction it needs.

Getting hit from behind is no joke for the cervical spine, but thankfully, this isn’t my first time navigating neck recovery. After dealing with Occipital Neuralgia in 2019, I’ve been consistent with Contrology Neck Exercises, and I truly believe the strength and awareness I’ve built since then has spared me from much worse discomfort.

One of the core principles of Contrology (Pilates) is Body Awareness — learning to check in with your body daily, noticing what needs attention, and giving it the care it deserves.

Pilates has helped me heal time and time again since I started this journey at 19. Forever thankful for this practice

To build and keep strength and connection for a replaced Hip
we use this Variation of the Knee Stretch Series. Because this clients right hip is the replaced joint, we do extra on this side. In his Reformer session, he does Knee Stretches Round and Arched, then 10 of this Variation on the Right leg only. Although his hip Replacement was a few years ago, it is important to work this leg a little extra to keep him aligned. You can use this Knee Stretch Variation for people with Sciatic weakness in a leg from spinal injuries like disc bulges when the leg is in its chronic stage. Romona gave this exercise to me for my Disc injury in my 20’s, which helped me keep strength in my affected leg, and prevent atrophy in the Glute. Both Romana and Ron said to always work the weaker side a bit more to keep the connection in the joint💕

This beautiful ballerina is executing Oblique/Twist Teaser. Part of her conditioning routine for the upcoming Competition season. This movement specifically helps any pirouette, especially pirouettes in Attitudes or Arabesque, to stabilize the torso in a spiral energy movement.
Notice also the lift and length through the spine at the top of the Teaser. She has a very flexible spine which we are always working to strengthen in length.