DO YOU WANT TO
STRENGTHEN YOUR CORE
BUT BACK PAIN KEEPS
GETTING IN THE WAY?

Then our Pilates 101: Get [Your] Back to Health™ Program
is perfect for you!

Watch this video below to see who this program is perfect for and how it works.

Then click below to apply!

Pilates 101: Get [Your] Back to Health™ is a one-of-a-kind 8-session program that delivers safe, yet highly effective Pilates-based core strengthening exercises that are easy on the joints, and help improve your flexibility and posture.

This program is more than just a "class"...

It's a learning experience that will leave you feeling more confident and empowered about how to exercise - and how NOT to hurt your back!  

Did you know that four out five people WILL have a debilitating episode of back pain at some point in their life?

And that it will usually happen when you're in your 40's or 50's?  

Who This Program is For: 

This program is perfect for you if you're:

• Aged 40+ and want to get a stronger core, but are fearful because you have a "bad back".  
• Always getting injured or "tweaked" when you exercise (hint: knowing how to use your core and breathe more effectively can stop this dangerous yo-yo pattern).  
• Worried about getting older - and you don't want to risk ever having to stop your favorite activities because of back pain or a weak core.  
• Tired of searching Google or YouTube for the "best core exercises" and having them not work (maybe now it's time to learn from experts...)
• You want to learn how to strengthen your core the RIGHT way, and in the safest and most effective way possible.

Pilates has long been known as the staple for "core-strengthening".

In this 8-session program, you'll learn specialized, foundational, core-focused exercises that are designed by a back pain specialist - and inspired by Pilates.

You will not only strengthen your core from the inside-out properly - but you'll learn how to get rid of and prevent future back pain. 

This program is not for everyone - you must apply first - and one of my Client Success Specialists will let you know if you qualify.

It's FREE to apply!

WHAT TO EXPECT:

Eight 1-hour Sessions

Private Facebook group for just you and your fellow Pilates 101 friends

Video recordings of ALL
the content and exercises (that you keep for life!)

Self-paced education and instruction for a healthier back and stronger core!

HERE'S THE PROGRAM CURRICULUM....

MODULE 1

WHAT CAUSES BACK PAIN?

• Basic anatomy of the spine and how this knowledge helps you better understand back problems. 
• Why so many people are dealing with back problems. And why common medications and procedures don’t work.
• How posture and too much sitting impacts back pain and the health of your spine.
• CJ's number one exercise for back pain relief and prevention.

MODULE 2

CORE STRENGTHENING BASICS

• What makes up your deep, central core exactly? (Hint: It’s NOT 6-pack abs).
• Proper breathing to access your deep core and make it more effective.
•  Your “extended” core – all the muscles that are essential for keeping your spine strong and healthy.
• CJ's favorite core “prep” exercise to fire up the abs.

MODULE 3

GET TO KNOW YOUR ABS & MOBILIZING THE SPINE

• Welcome to Pilates! Learn the very basics and essence of Pilates.
• Why “Mobility before Stability” is important (and often a missing link in other exercise programs).
• Learn basic exercises to wake up your Abs and Mobilize your Spine.
• Learn easy ways to keep your spine mobile throughout the day to eliminate stiffness.

MODULE 4

HIPS, GLUTES, & HAMSTRINGS

• Meet your "power house" and why it's so important.
• Hamstrings... to stretch or not to stretch?
• Your Hips don't lie - especially when it comes to stability.
• Learn basic Pilates-based exercises that target these areas along with modifications based on your level.

MODULE 5

STRONG BACK AND NECK

• The importance of "thoracic extension" and how it relates to your neck.
• How to fix a “text neck” and reverse hours spent looking at your phone or tablet.  
• What your lower back posture has to do with your neck alignment.
• Learn basic Pilates-based exercises that target these areas along with modifications based on your level.

MODULE 6

LATERAL LINE, OBLIQUES, AND ROTATION

• Why rotation is such an important function of the spine.
• Learn how to properly twist without hurting yourself.
• Learn CJ's all-time favorite rotation exercise.
• Learn basic Pilates-based exercises that target these areas along with modifications based on your level.

MODULE 7

FUNCTIONAL PILATES: HOW TO USE PILATES IN EVERY DAY LIFE

• How to find your "Pilates posture" in every day situations.
• How to use Pilates to have less fatigue when you have to stand for long periods.
• Balance - Pilates keeps you from falling over.
• Breathing - how to be more mindful about your breath and how it connects to your core.

MODULE 8

RE-CAP, TAKE-AWAYS, AND FINE-TUNING

• Review everything you've learned with us (you'll never think about posture in the same way again).
• Putting it all together and last-minute problem-solving.
• Resources for continued success.
• Happy Graduation!

​Can't make every session live? 

Not a problem!  

We are setting up a private Facebook group where you can ask your questions in between sessions and you will receive weekly emails plus videos of everything we cover.

No Facebook? Don't worry - you'll receive EVERYTHING by email :)

Copyright © 2022 by CJ Physical Therapy and Wellness, LLC & CJ Physical Therapy & Pilates | All rights reserved.