Welcome to Our Knowledge Base

Find tips to help you improve posture & alignment

Posture & Alignment

Go for a hike

Go for a hike and remind yourself of all that is there is just footsteps away

Balance

If you answered yes or  “plop” to any of the questions above, we need to talk balance!

Life is a plank

This is one of my favorite phrases that I like to spout out especially with my teen class who love to contradict everything I say (with my very own...

How I built it

It has been over 13 years since I started Synergy+.  I will never forget how many years, because my first child was born 3 months before! (I don’t...

The Dermatomes

This video describes the dermatones and their importance for the Pilates teacher in a rehab setting

Disc Dysfunction Sciatica

Sciatica refers to compression of the sciatic nerve and it is caused by compression from the piriformis muscle.

Basic Foam Roller Exercises

This video brings you our favorite exercises and stretches that you can do at home using the foam roller.

Pilates Powerhouse

Pilates powerhouse is the Pilates classical term that applies to the Deep abdominals, the Gluts and the Inner thighs.

Neutral Spine vs. Flat Back

The pros of neutral spine vs. flat back.

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