Strong Spine Sequences
a CorSano Pilates Master Class

Four out of every 5 Canadian adults are affected by chronic neck or back pain causing 34% of people stop their exercise program. Pelvic Floor issues (pain and leaking urine) cause almost half of all women engaged in sport/a fitness program to stop exercising. 

This 90-minute Strong Spine Sequences Master Class seamlessly blends exercises from the Franklin Method®, MELT® Method, STOTT PILATES®, Core Exercise Solutions®, and Nutritious Movement™ Restorative Exercise with a targeted approach to improving spine and pelvic floor health and function.

Your instructor, Michele Carini (certified to teach the exercises and techniques presented) will explain why each movement plays a role in keeping the spine strong for long-term movement quality, and how you can vary your breathing techniques during specific exercises to best support pelvic floor function. There is no lecture component; however, digital handouts of key exercises are included for home practice.

The ACER framework for the Strong Spine Master Class:

Recovery Exercises rehydrate fascia, down-regulate the nervous system, and prepare the body for the next workout/bout of physical activity.

Activation Exercises prepare the body for progressive load-bearing by improving alignment and neuromuscular readiness with a focus on the inner core: pelvic floor, transversus abdominus, multifidus, and respiratory diaphragm.

Conditioning Exercises develop strength, power, and coordination. Focus on glutes (buttocks muscles) and hamstrings during functional movements such as hip hinging, walking, and overhead reaching, and exploration of different breath patterns to support spine, pelvis, and hip joint alignment and mobility.

Endurance Exercises build sustained control with good alignment. Focus on abdominals and upper back muscles for upright posture.