Move Free Programs

Guided and customized exercise programs to fit your goals

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:


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.


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.

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Pilates for Pregnancy

Pre and Post Natal Pilates

When expecting as well as after pregnancy, Prenatal and Post Natal Pilates provide the best and safest exercises one can do. “Pilates for pregnancy 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.


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.


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.

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Pilates and Physical Therapy for 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


Back pain, caused by a fractured or collapsed vertebra


A stooped posture


Loss of height over time


A bone fracture that occurs much more easily than expected

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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.


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.

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Corporate Wellness Programs

Pilates Classes

We offer local businesses the opportunity to let their employees become members of our studio and take Pilates classes to improve their health and wellness. Employees of local businesses can either join individually and enjoy $25 off the individual membership of $225 per month or they could join with 2 or more of their colleagues and share the membership. Click here for membership benefits.

We can also teach specific classes at our studio in San Rafael or we can send a teacher to your place of business 

The benefits of our corporate/employee wellness program:

Employer Benefits

Reduce medical and disability costs
Improve productivity and efficiency
Decrease absenteeism
Improve employee retention
Improve employee engagement
Encourage collaboration
Improve employee morale


Employee Benefits


Improve posture, strength and flexibility
Alleviate symptoms of repetitive stress injuries
Sharpen focus and mental clarity
Increase stamina and productivity
Improve confidence and happiness
Decrease stress and enxiety
Strengthen immune system and overall health
Decrease muscle tension and work-related pain



In addition, to get the most benefit from our Pilates and physical therapy programming, we also offer the following service:

Hold postural evaluations while the employees are at their workstations to identify and avoid possible problematic repetitive strain issues. This would also identify weaknesses and tightness that may contribute to poor posture and pain.

Provide onsite physical therapy for any issues as they arise

We structure our programs with these goals in mind:


Provide injury prevention that can result from repetitive strain at work.


Increase blood flow and energy levels


Provides overall wellness

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Hours of Operation

Monday ÷ Thursday 6AM-7PM      Friday 6AM-5PM      Saturday 8AM-2PM      Sunday 9AM-12PM