Waterloo Pilates

“A sound mind in a sound body” —Joseph Pilates

Pilates Move
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We approach Pilates with a focus on the science between the mind and body and work with you to break old movement patterns and allow you to move freely and without pain.

Our mission is to help you move better so that you can enjoy the life you’re meant to lead when you step outside our clinic doors.

Throughout your Pilates journey, you’ll learn about the importance of working from and how to work from a Neutral Spine rather than an Imprinted Spine.

Here’s the difference:

Imprinted Spine

When you imprint your spine, you lose the natural curve in your lower back (lumbar spine). To create a visual, picture your hip bones pointed down while your pubic bone is tilted upwards.

In an imprinted spine position, your bones sit in the socket of the hip in a tucked position. This position inhibits your ability to move freely, over engages the front top part of the hips and glute muscles and creates an inefficient alignment of the pelvis. Instead, you end up working your superficial muscles, or internal obliques.

Neutral Spine

A neutral spine, on the other hand, is when your body replicates the natural curve in your spine. Picture your hip bones and pubic bone on the same plane and the natural curve of your lower back.

When your pelvis is neutral, your spine is neutral, and this allows your body to move naturally and is the most efficient way to work your body. Working the body outside of its neutral position raises your risk of developing muscle deficiencies and overtime, injuries.


It’s our goal to help you develop the core strength to maintain alignment of the body and keep the spine “young”. Our Pilates practice and methodology breaks your muscles down into two groups, the inner unit and the outer unit. The inner unit is your base and when activated, allows the muscles that move your body, your outer unit, to move more effectively. Think of your inner unit as your body’s message centre that allows the rest of your body to move optimally and with ease.


Over the course of your Pilates journey, we’ll teach you how to work from a neutral spine and will train your whole body with an integrated and intentional approach focused on:

  • Posture
  • Core control
  • Movement of the spine in all four directions (flexion, extension, lateral, rotation)
  • Joint mobility
  • Muscular flexibility

And aside from teaching you the optimal patterns of movement, Pilates will also:

  • Provide you with a refreshing mind-body workout
  • Help you build long, lean muscles
  • Improve your flexibility
  • Help you develop a strong core
  • Evenly-condition your body
  • Assist you with injury rehab and help prevent future injuries

The Importance of Stretching

In theory, the concept of stretching seems fairly simple. However, it’s something our team is often asked about. So as winter (slowly) turns to spring and many of us aim to begin or restart a fitness routine, we thought this was the perfect time to discuss the importance of stretching for both athletes and non-athletes.

Prevent Back Pain When Raking Leaves

prevent back pain raking leaves

When the end of summer arrives and the leaves begin to fall, homeowners are faced with the task of raking the fallen leaves. Patients who come in for Physiotherapy in Waterloo are often curious as to how they can prevent back pain when raking leaves. The Absolute Rehab team has put together some helpful tips to prevent lower back pain and general back pain when raking leaves this Fall.