Private Exercise Sessions: The Safest and Most Effective Way to Move When Your Body Needs More Care
Walking into a gym should feel like a positive step for your health — but for many people, it can feel confusing, intimidating, or even unsafe.
This is especially true if you’re:
- Living with back or neck pain
- Recovering from an injury
- Pregnant or returning after pregnancy
- Getting back into exercise after a long break
In these situations, exercise isn’t just about “working out” — it’s about moving correctly, safely, and with purpose.
That’s where private sessions at Realign Physio & Co can make all the difference.
Why Standard Gym Training Isn’t Always Enough
Most gyms are designed for people who are already confident and pain-free. When your body needs more attention, general programs or guesswork can lead to setbacks rather than progress.
Without proper guidance, it’s common to experience:
- Flare-ups of pain
- Poor movement patterns
- Slow progress or plateaus
- Frustration and loss of motivation
Exercise should help you feel better — not leave you second-guessing every movement.
What Makes Private Sessions Different
Private sessions are tailored to your body, your goals, and your current condition. Instead of following a generic plan, you receive:
- A clear and structured approach
- Professional guidance throughout each session
- Ongoing adjustments as your body improves
At Realign Physio & Co, we offer different types of private sessions depending on your needs:
Our Private Services
Private Pilates (1:1)
Ideal for improving strength, mobility, and control through low-impact, guided movement. Particularly beneficial for injury recovery, back and neck pain, and pre/postnatal care.
Exercise Physiology Sessions
Our most clinical option, designed for clients managing injuries or chronic conditions. These sessions are evidence-based and may be eligible for Medicare Care Plans or private health rebates.
Personal Training
A structured and supportive approach for those looking to build strength, improve fitness, and stay accountable with professional guidance.
Online Personalised Programs
A flexible option for those who prefer to train independently or can’t attend regularly. Programs are tailored by our team, giving you clear direction while allowing you to train at your own pace.
Supporting You Through Key Life Stages
Back Pain
Exercise plays a key role in recovery — but only when done correctly. With the right guidance, you can improve strength, movement patterns, and confidence without aggravating symptoms.
Pregnancy & Postnatal
As your body changes, your exercise approach should too. Our sessions are adapted to each stage, helping you stay active while managing common discomforts and supporting your overall wellbeing.
Returning to an Active Lifestyle
After time away from exercise — whether due to injury, a busy period, or loss of routine — getting started again can feel overwhelming. Private sessions provide a structured and supportive way to rebuild strength, regain confidence, and ease back into movement safely, at your own pace.
Start with a Complimentary Session
If you’ve been thinking about starting but weren’t sure where to begin, this is a simple way to take the first step.
We’re offering a complimentary 30-minute private session for new clients, available for:
- Private Pilates
- Personal Training
This session is an opportunity to:
- Understand your body and your goals
- Experience our approach
- Get clear guidance on your next steps
There’s no pressure — just a chance to start in a safe and supportive environment.
Spots are limited, as all sessions are 1:1 and available for a short time.
Simply reply to this newsletter or contact our team to book.
Scoliosis at Every Stage: From Childhood to Adulthood
Scoliosis can affect children, teens, and adults. Learn how Realign Physio provides scoliosis treatment across the lifespan using specific scoliosis exercises based on the GPR method.
Scoliosis is often associated with teenagers — but spinal curves can affect people at any age.
From growing children to adults managing back pain, scoliosis presents differently across life stages. The key to effective scoliosis treatment is understanding how the condition evolves and tailoring care accordingly.
At Realign Physio, we provide evidence-informed scoliosis physiotherapy using specific scoliosis exercises based on the Global Postural Re-education (GPR) method — a whole-body approach designed to improve posture, alignment, breathing, and spinal control.
Childhood & Adolescent Scoliosis
Understanding Adolescent Idiopathic Scoliosis (AIS)
Adolescent idiopathic scoliosis is the most common type of scoliosis. It typically develops between ages 10–16 during rapid growth.
Research shows:
Curves may progress during growth spurts
Early detection improves long-term outcomes
Bracing can reduce progression in moderate curves
Scoliosis specific exercises can reduce curve and minimise the risk of progression
How Physiotherapy Helps
For mild to moderate curves, conservative treatment plays an important role. Our approach focuses on:
Active spinal elongation
Three-dimensional posture correction
Muscle chain rebalancing
Breathing integration
Movement awareness
Biomechanical research suggests that global postural correction strategies can reduce curve magnitude during active self-correction (Dupuis et al., 2018). Emerging clinical studies indicate that GPR-based exercise programs may improve functional and postural outcomes in adolescents (Martin, 2024).
When bracing is indicated, we work collaboratively with medical providers while supporting strength, alignment, and confidence in movement.
Young Adults with Scoliosis
Many young adults either:
Continue with a mild curve from adolescence
Discover scoliosis incidentally
Develop pain linked to posture or muscle imbalance
Common concerns include:
Uneven shoulders or hips
Rib prominence
Back fatigue
Discomfort with sport or gym training
Exercise-based interventions improve postural alignment, neuromuscular control and pain levels (Porto et al., 2024).
Our scoliosis-specific exercises, grounded in GPR principles, address global muscle tension patterns rather than isolated strengthening.
This whole-body focus helps:
✔ Improve posture symmetry
✔ Reduce compensatory strain
✔ Enhance breathing mechanics
✔ Build spinal endurance
✔ Improve pain levels
The goal is not just managing the curve — but improving how the body functions as a whole.
Adult & Degenerative Scoliosis
In adulthood, scoliosis may become symptomatic due to natural spinal changes, including disc degeneration and joint wear.
Symptoms may include:
Localised back pain
Muscle tightness
Reduced mobility
Decreased balance
For adults, treatment priorities shift toward:
Pain reduction
Functional strength
Postural endurance
Load management
Systematic reviews support exercise-based care for adult scoliosis and spinal pain (Everett & Patel, 2007; Schoutens et al., 2020).
Research also shows that GPR-based interventions improve outcomes in chronic spinal pain conditions, including low back pain and neck pain (Lomas-Vega et al., 2017; Gonzalez-Medina et al., 2021; Pillastrini et al., 2016).
By addressing interconnected muscle chains and restoring global alignment, our approach aims to reduce mechanical stress on the spine and improve daily function.
Why a Whole-Body Approach Matters
Scoliosis is not just a sideways curve.
It affects:
Muscle balance
Rib mobility
Pelvic alignment
Breathing patterns
Postural control
Movement coordination
Specific scoliosis exercises based on the GPR method are designed to:
Restore muscular balance
Improve spinal elongation
Enhance neuromuscular control
Integrate breathing with posture
Support long-term spinal health
Systematic reviews demonstrate that GPR improves pain and function in spinal disorders (Teodori et al., 2011; Lomas-Vega et al., 2017). While long-term scoliosis-specific research continues to develop, early findings are promising for postural and functional improvements.
What to Expect at Realign Physio
Scoliosis treatment at Realign is personalised and stage-specific.
Your assessment includes:
Postural analysis
Curve pattern screening
Breathing assessment
Muscle chain evaluation
Functional movement testing
From there, we design an individualised program tailored to your age, symptoms, curve presentation, and goals.
Our aim is to help you:
✔ Move with confidence
✔ Improve alignment
✔ Reduce pain
✔ Support spinal longevity
Scoliosis Treatment at Every Stage of Life
Scoliosis does not disappear after adolescence — but neither does the opportunity to improve how your spine functions.
Whether you are:
A parent concerned about your child’s posture
A teenager recently diagnosed
A young adult wanting better alignment
An adult managing degenerative scoliosis
There are meaningful, evidence-informed steps you can take.
At Realign Physio & Co, we provide scoliosis treatment across the lifespan using specific exercises based on the GPR method — helping you build strength, balance, and confidence at every stage of life.
Key References
Romano, M., & Minozzi, S. (2012). Exercises for adolescent idiopathic scoliosis. Cochrane Database of Systematic Reviews.
Dupuis, S., et al. (2018). Global postural re-education in pediatric idiopathic scoliosis. BMC Musculoskeletal Disorders.
Martin, M. (2024). Global postural re-education in adolescents with idiopathic scoliosis. Université de Montréal.
Lomas-Vega, R., et al. (2017). Effectiveness of global postural re-education for spinal disorders. American Journal of Physical Medicine & Rehabilitation.
Gonzalez-Medina, G., et al. (2021). Effectiveness of GPR in chronic non-specific low back pain. Journal of Clinical Medicine.
Pillastrini, P., et al. (2016). GPR in chronic neck pain. Physical Therapy.
Everett, C. R., & Patel, R. K. (2007). Nonsurgical treatment in adult scoliosis. Spine.
Schoutens, C., et al. (2020). Nonsurgical treatments for adult degenerative scoliosis. Pain Medicine.
Teodori, R. M., et al. (2011). Global Postural Re-education: Literature review. Brazilian Journal of Physical Therapy.
Your spine is stronger than you’ve been told
If you’ve been living with neck or back pain, it’s easy to start believing that something is damaged, fragile, or permanently wrong.
But pain does not always equal damage.
In most cases, the spine is a strong, adaptable structure designed to move, load, and recover. With the right support and guidance, it can become resilient again — even after long‑standing or recurrent pain.
Modern pain science shows that spinal pain is often multifactorial. This means it’s influenced by a combination of factors, including:
- Movement habits and postural load
- Strength, control, and endurance of spinal muscles
- Previous injuries or flare‑ups
- Stress, fatigue, and nervous system sensitivity
- Fear of movement or activity avoidance
Imaging such as X‑rays or scans can show structure, but they don’t explain how your spine functions — or why pain persists. That’s why effective spinal care looks beyond scans and focuses on how you move, load, and feel day to day.
At Realign Physio & Co, we specialise in spinal physiotherapy for complex and persistent spinal conditions. Our care is evidence‑based, education‑led, and centred on restoring confidence in movement.
We prioritise:
- Clear explanations so you understand what’s happening in your body
- Safe, progressive movement tailored to your capacity
- Long‑term spinal strength and resilience, not fear or avoidance
Our goal isn’t just short‑term pain relief — it’s helping you build a spine that can tolerate life, work, exercise, and the activities you enjoy.
For some patients, we also integrate Global Postural Re‑education (GPR®) — a specialised French physiotherapy method particularly useful for complex or long‑standing spinal presentations.
GPR® combines:
- Sustained therapeutic postures
- Gentle manual therapy and axial spinal traction
- Whole‑body postural correction
This approach allows us to address posture, pain, strength, spinal stability, and postural endurance together, rather than in isolation. It can be especially helpful when pain is recurrent, widespread, or influenced by long‑term postural patterns.
Spinal physiotherapy at Realign may be suitable if you’re experiencing:
- Neck or back pain
- Disc injuries or sciatica
- Whiplash or post‑accident pain
- Scoliosis (teens or adults)
- Pain that keeps returning despite previous treatment
Every spine — and every person — is different. Your care is always individualised to your presentation, goals, and tolerance.
Your spine isn’t fragile.
It isn’t failing you.
It may simply need the right support, education, and progressive movement to work well again.
Posture Myths: Why “Engage Your Glutes” or “Pull Your Shoulders Back” Isn’t the Answer
Posture is one of the most common things clients ask us about — and one of the most misunderstood.
We hear it all the time:
“I’m trying to walk by squeezing my glutes so they get stronger.”
“I’m trying to stand tall by forcing my shoulders back.”
“I stick my chest out so I don’t look slouched.”
These intentions come from a good place — wanting to move better and feel better.
But here’s the truth:
Good posture isn’t about holding one specific position.
And forcing your body into a shape doesn’t make it stronger.
In fact, these habits often create more tension, more pain, and more frustration.
Let’s break down why.
Posture isn’t a single pose you need to “hold” all day.
Your body is designed to move. Healthy posture is:
✔️ adaptable
✔️ efficient
✔️ comfortable
✔️ supported by strength and mobility
When you constantly brace or force a position — like squeezing your glutes while walking or yanking your shoulders back — your muscles get tired, stiff, and overworked.
This often leads to:
tight lower back
neck and shoulder tension
pinching at the front of the hips
reduced movement efficiency
feeling tired from “holding yourself up” all day
Your posture shouldn’t feel like hard work.
Glutes get stronger through progressive, intentional strengthening exercises, not through squeezing them while walking.
Walking with constant contraction:
reduces natural hip movement
tightens the lower back
can change your gait in unhelpful ways
makes the glutes less efficient over time
Your glutes should activate when you walk — but naturally, not forcefully.
Many people interpret this as:
➡️ chest out
➡️ ribs flared
➡️ lower back arched
➡️ shoulder blades pinched together
This position often looks upright, but it isn’t functional.
It compresses the spine, stiffens your movement, and can lead to shoulder stiffness or lower back pain.
A better cue?
Think “softly open through the chest and lengthen from your spine”, not “jam your shoulder back”.
Pushing the hips forward — even slightly — causes the lower back to overarch, tightening the lumbar muscles and shifting your weight unnaturally onto the front of your feet.
This can lead to:
lower back fatigue
hip flexor tension
poor balance mechanics
Again, it’s effortful, not efficient.
Good posture is dynamic. It changes as you move through your day.
It comes from a combination of:
Strong muscles support the body without strain — especially through the glutes, core, mid-back and deep stabilisers.
Muscles and joints need the freedom to move through their full range.
Understanding how your body feels, responds, and functions.
Your best posture is your next posture — meaning the more you move, the better you feel.
There’s no single position, cue, or trick that fixes posture instantly.
Instead, it’s about building a body that:
moves freely
shares load evenly
maintains strength where it matters
doesn’t rely on “holding” or “bracing” to stand upright
This is something we work on every day with clients through physio, Pilates, and strength training.
If You Want Better Posture, Start with Support
If you’re trying to improve your posture but feel stuck, stiff, or unsure, we’re here to help.
At Realign Physio & Co, we look at:
✔️ how you move
✔️ how your muscles are working
✔️ your habits at home and work
✔️ the balance between strength and mobility
From there, we build a personalised plan that actually works — without forcing awkward positions or squeezing muscles all day.
Spondy-What? Untangling Common Spine Conditions
Back pain can be confusing, especially when complicated terms are thrown around. Ever been told you’ve got spondylolysis, spondylolisthesis, spondylitis, or spondylosis—and had no idea which one meant what? You’re not alone. These tongue-twisters sound similar but each describes a different issue in the spine. Here’s a clear breakdown of what they mean, how they show up, and what might help.
Spondylolysis
Spondylolysis is a type of stress fracture that occurs in a small part of the vertebra near the back of the spine called the pars interarticularis. It most often affects teenagers or young adults involved in sports that include repeated spinal movements like bending backward or twisting—such as gymnastics, cricket, or diving.
While not always painful, some people notice an ache or discomfort in the lower back, especially during activity. Diagnosis involves a clinical assessment and may include imaging like an X-ray or MRI if needed.
If left unaddressed, spondylolysis can sometimes progress to spondylolisthesis, where one vertebra begins to shift forward over another—so early identification and management can be important.
Spondylolisthesis
Spondylolisthesis happens when one vertebra slips slightly forward compared to the one below it. In younger people, this often follows a stress fracture like spondylolysis. In older adults, it may develop gradually due to natural changes in the spine’s structure over time.
Some people feel no symptoms at all, while others experience lower back pain, tightness through the legs, or occasional tingling or heaviness. Clinical examination and imaging help determine how much movement has occurred and whether nerves are affected.
Spondylitis
Spondylitis refers to inflammation of the spine. The most well-known type is ankylosing spondylitis, which often begins in early adulthood and causes stiffness in the lower back or hips—especially after rest or in the early morning.
Diagnosis is based on your clinical history and may involve blood tests or MRI to look for signs of inflammation. While it’s a long-term condition, early diagnosis and regular movement can make a big difference in how it progresses and how you feel day to day.
Spondylosis
Spondylosis describes age-related changes in the spine, similar to the natural wear and tear that can occur in other joints. The discs between the vertebrae may lose some of their cushioning over time, and small bony changes or joint stiffness may develop.
It’s extremely common—about one in three people may have signs of spinal osteoarthritis on imaging without any symptoms at all. When symptoms do occur, they might include stiffness in the morning, aching after long periods of sitting or standing, or occasional nerve irritation.
Importantly, the severity of changes seen on imaging doesn’t always match how a person feels. Many people with significant changes remain active and mobile, and symptoms are often manageable with the right supports in place.
What Can Help?
If you’re dealing with one of these conditions—or simply wondering if your symptoms might be related—conservative management is often a good place to start.
Physiotherapy: Assess movement, strength, and posture to create a plan that fits your goals and lifestyle.
Exercise physiology: Build long-term strength and conditioning, either individually or in small group classes.
Massage therapy: Help relieve muscle tension contributing to discomfort.
: Improve spinal stability and mobility with programs tailored to your needs, which can be highly effective in managing back pain and enhancing function.
Have a look at or ask us about our individual and small group Pilates sessions to see if they might be right for you.
If you’re unsure where to begin, a physiotherapy assessment can help guide your next steps and connect you to the right supports.
Pilates History and MarchMatness
The History of Pilates
Pilates is more than just an exercise method—it’s a practice with a rich history and a global following. Understanding its origins provides insight into its lasting impact on health and movement.
The Origins of Pilates
Joseph Pilates, the creator of the Pilates method, was born in Germany in 1883. As a child, he suffered from various health conditions, including asthma and rickets. Determined to strengthen his body, he studied a range of physical disciplines, including gymnastics, yoga, and martial arts.
During World War I, Pilates was interned in England, where he refined his training techniques, helping fellow internees improve their strength and mobility. This period was instrumental in the development of his Contrology method, which later became known as Pilates. After the war, he moved to the United States and, with his wife Clara, opened a studio in New York City in the 1920s. His method gained popularity among dancers, athletes, and those seeking rehabilitation from injuries.
The Development of the Pilates Method
Joseph Pilates’ approach to exercise was centered on the idea that physical and mental health are deeply interconnected. He believed in training the body through controlled and precise movements, emphasizing core strength, flexibility, and breathing.
Pilates developed a series of exercises that could be performed both on the mat and using specialised equipment, such as the Reformer and Cadillac. His method was particularly embraced by the dance community, as it helped improve alignment, strength, and injury prevention. Over time, Pilates expanded beyond dance and was adopted by athletes, rehabilitation professionals, and fitness enthusiasts worldwide.
The Evolution and Global Influence of Pilates
Following Joseph Pilates’ passing in 1967, his students, known as the “Pilates Elders,” continued to teach and expand upon his method. As the practice grew in popularity, different styles and variations emerged, ranging from classical Pilates, which stays true to the original teachings, to contemporary adaptations incorporating modern biomechanics and rehabilitation techniques.
Today, Pilates is practiced globally in studios, gyms, and rehabilitation centers. Its benefits are widely recognised for improving posture, core stability, flexibility, and overall well-being. Despite its evolution, the core principles of Pilates — control, concentration, precision, breath, flow, and centering — remain the foundation of its practice.
March MATness: A Celebration of Pilates History
One of the ways the Pilates community honors its history is through March MATness, an annual event that celebrates the original 34 mat exercises designed by Joseph Pilates. Started in 2013 by Pilates instructor Benjamin Degenhardt, March MATness encourages practitioners around the world to revisit and share these foundational exercises throughout the month of March.
Each day in March, participants focus on a different mat exercise, sharing insights, modifications, and experiences through social media and local Pilates communities. This movement not only spreads awareness of the method but also deepens appreciation for its origins and principles.
Experience Pilates at Realign Physio & Co
At Realign Physio & Co, we honor the legacy of Joseph Pilates by offering expert-led classes that help you build strength, flexibility, and coordination. Whether you’re a beginner looking to explore the fundamentals or an experienced seeking to refine your technique, our sessions cater to all levels.
Perfect posture is a myth, but good posture still matters!
While perfect posture is a myth, it is still important to address it. It has been a lot of debate around posture lately. Some believe it’s not important at all, others defend it is.
Only GPR does it for you!
Global Postural Re-education – GPR has helped thousands of people with back pain, neck pain and many other musculoskeletal pathologies.
Understanding Back Pain: Navigating Spine Conditions and PhysiotherapyNeck pain
Neck pain is far more common than you might think, according to the Australian Pain Management Association 1 in 5 readers of this newsletter probably already suffers neck pain. In fact, the chance that you will have neck pain at some point in your lifetime is nearly 50%.
Scoliosis in Children – Watch out for your kid
Scoliosis is a tri-dimensional deformity which can affect the spine at any stage in life. Idiopathic scoliosis occurs more frequently from ten years old, and its progression is closely related to children’s growth spurt.
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