top of page

Posture right exercise class

Did you know that poor posture can cause a number of serious health issues? 

If you are looking for an example of good posture, just look at a young child – their back shows a graceful ‘S’ curve and their movements are easy and effortless. As we age, our posture habits such as slouching, sedentary lifestyle and inactivity can worsen our posture, causing muscle fatigue and tension. Poor posture can lead to a number of health issues, such as

  • Back pain

  • Bent knees

  • Spinal dysfunction

  • Join degeneration

  • Body aches and pains

  • Muscle fatigue

  • Headaches

You can improve your posture and spinal health by making a few lifestyle adjustments.

Improve your general posture

Some ways to improve one's posture include:

  • Apply the rule of ‘curve reversal’ – for instance, if you’ve been leaning over your desk, stretch back the other way.

  • Perform stretching exercises two or three times a week to boost muscle flexibility.

  • Exercise regularly to improve muscle strength and tone.

  • Stretch your neck muscles regularly by turning your head from one side to another.

  • Your abdominal muscles support your lower back, so make sure they are in good condition. Do ‘abdominal crunches’ (lie on your back and curl your ribcage and pelvis as close together as possible) rather than straight-backed sit-ups (which exercise the muscles of the hips and thighs).

  • Avoid standing on one foot for long periods of time.

  • Cross your legs at the ankle, rather than the knee.

Maintain good posture

Some tips to maintaining a good posture include:

  • Avoid sitting in soft, squashy chairs.

  • Use lumbar rolls to support your lower back when sitting in regular chairs or driving the car.

  • Switch to ergonomic chairs in the office or for any activity that requires you to sit for long periods of time.

  • Make sure your mattress is supportive enough to keep your spine straight when lying on your side.

  • Use a pillow that supports your neck.

  • Keep your back straight and use your thigh muscles when lifting heavy weights.

Posture Right Exercise Program for back pain

Learning strong core activation and posture restoration 


Screen Shot 2019-08-19 at 12.55.48

Our Posture Right exercise series comprises of two levels and 4 progressions: 

P1-2 Core activation and Hip-Pelvis-Lumbar mobility(8 weeks)

P3-4 Core stability & Sling System strengthening(8 weeks) 

Initial assessment(essential) $80

Our initial assessment includes a core stability and posture assessment to help us determine which levels are suitable for your needs and goals 

Number: max 5 pax per class


How to activate your core

Finding your neutral spine position 

Pilates & Sling System exercise 

Location & Contact details: 

Tel: 0298074437




Tuesday  2 pm & 4:30 pm

Thursday 4:30 pm

Saturday 9 am 


Friday 5 pm

Practitioner: Tom Carruthers

Duration: 8 weeks 

Screen Shot 2019-08-19 at 12.57.09
Screen Shot 2019-08-19 at 12.57.17
bottom of page