Move Free Programs

Guided and customized exercise programs to fit your goals

OPTIMAL PERFORMANCE

12-Week Program
$679/Month
  • Ideal for the athlete and the active physical lifestyle focused on improving overall power to reach high performance or continue recovery post rehab

  • Save $243 off regular fees

  • Earn 900 reward points for free Pilates!

JUST RIGHT

12-Week Program
$579/Month
  • Ideal for moderate to active physical lifestyles including hikers, casual cyclists and runners and those recovering from injury who desire to get back to practice their favorite activities. Also ideal for improving posture and making it through the work day in perfect form

  • Save $183 off regular fees

  • Earn 690 reward points for free Pilates! 

STAY STRONG

Maintenance Program
$247/Month
  • The ideal maintenance program for those who have reached their physical goals and wish to maintain strength and performance. Also ideal post rehab to maintain gains made and avoid re-injury

  • Save $43 off regular fees

  • Earn 180 reward points per month for free Pilates! 

Women's Health

Many types of people, at many levels of fitness, runners or golfers, tennis players or new moms who have begun doing Pilates exercises say they've seen improvements in range of motion, flexibility, circulation, posture, and abdominal and overall body strength. What's not commonly known is that the effectiveness of Pilates stretches far beyond getting people stronger, improve posture and cure back pain.  Its correct application has shown significant improvements in bone health (Osteoporosis), hormone balance, mood swings, depression (Menopause), pelvic floor strengthening (Incontinence), and a decreased chance of lymphedemia and an increased range of motion and strength in the scapular and upper back muscles (Breast Cancer).

Our staff is trained to modify Pilates exercises to help women overcome these common sympthoms:

Incontinence

Reduce or eliminate stress urinary incontinence by restoring and increasing pelvic floor muscle strength and endurance, restoring low back, pelvis and hip joint mobility, correcting the alignment within and between the lumbar spine, pelvis and thigh.

Breast Cancer

Pilates offers women who are battling breast cancer or have recently completed treatment a general increase in overall fitness and wellness with a decreased chance of lymphedemia and an increased range of motion and strength in the scapular and upper back muscles resulting in a balanced compensation patterns.

Menopause

Pilate offer relief for a changing body, a befuddled mind and mood swings and provides the mean to avoid middle age spread by focusing on muscle toning, deep abdominal breathing, and mind calming exercises.

Pelvic Floor and SI Joint

Improve strength, control, and flexibility of your back and abdominal muscles, as well as muscles of the trunk, buttocks, and thighs through therapeutic exercise and manual therapy.

Call to schedule your appointment

(415) 924-2228

Pre and Post Natal Pilates

When expecting as well as after pregnancy, Pilates is one of the best and safest exercises one can do. “Pilates has the perfect recipe to keep you in shape throughout every trimester,” Zeina says. A mother of three, Zeina has to thank Pilates for making her strong before giving birth and helping her recover from a torn pelvic floor and a diastasis recti, or abdominal muscle separation.

Pilates works wonders because it engages your deepest core muscles, pelvic floor, hips and spine muscles, and helps you develop muscle strength and memory that will help your body recover faster post-pregnancy.

Pre-Natal

Prepare your body for pregnancy, and maintain strength, agility, and flexibility during pregnancy. Ready your body for the physical work of giving birth using a modified Pilates repertoire created to suit the changing needs of your body.

Post-Natal

Return to pre-pregnancy body condition and shape with Pilates exercises that focus on pelvic floor and abdominal muscle strengthening, release upper back stress, and stretch the chest, arms, and upper back muscles.

Schedule Your Class or

Make an Appointment Today

Schedule Classes OnlineCall us at (415) 924.2228

Osteoporosis

Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased risk of fractures of the hip, spine, and wrist. Men as well as women are affected by osteoporosis. The good news is that osteoporosis can be prevented and treated. 

According to the National Osteoporosis Foundation, the best exercises for building and maintaining bone density are:

Weight-bearing exercise, such as walking, that makes you work against gravity while staying upright

Muscle-strengthening exercise, such as weight lifting, that makes you work against gravity in a standing, sitting, or prone position

Non-impact activities such as balance, functional, and posture exercises also may benefit people with osteoporosis. Although these exercises don't build or maintain bone density, they may increase muscle strength and decrease the risk of falls and fractures

The Symptons of Osteoporosis

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Back pain, caused by a fractured or collapsed vertebra

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A stooped posture

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Loss of height over time

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A bone fracture that occurs much more easily than expected

  • Pilates is the Cure 100%

Synergy+ Helps You

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Prevent the Onset of Osteoporosis

At any age, exercise is essential for maintaining healthy bones. If you exercised regularly as a child and young adult, you probably helped maximize your bone production, most of which occurs by age 35. If you continued to exercise into middle age and beyond, you probably helped reduce your risk of developing the bone-thinning disease called osteoporosis.

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Treat Osteoporosis

If you already have osteoporosis or are at high risk of developing it,  it’s never too late to start a bone-healthy exercise program. Although it is commonly believed that exercise increases the risk of injury from broken bones, the truth is quite the opposite. A regular, properly designed exercise program may actually help prevent the falls and fall-related fractures that so often result in disability and premature death. That’s because exercise strengthens bones and muscles, and improves balance, coordination, and flexibility, which is especially important for older adults and people who have been diagnosed with osteoporosis.

Call to schedule your appointment

(415) 924-2228

Hours of Operation

Monday ÷ Thursday 6AM-7PM      Friday 6AM-5PM      Saturday 8AM-2PM      Sunday Closed