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 what others have
to say about their experience in the program.

Then click below to apply!

Pilates 101: Get [Your] Back to Health™ is a one-of-a-kind 8-week 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:

• You're over 40 - and want to strengthen your core - but back pain keeps getting in your way.
• You have lingering, nagging back pain that is "not that bad" - yet it keeps interfering with things you love to do.
• You avoid certain movements or positions because you know - or you're worried - they'll "tweak" your back.
• You've already been through regular physical therapy - but you still don't feel 100% - you're still not back to all your favorite exercises or activities
  
• You can't find your abs no matter how many crunches or planks you do.
• You want to feel strong and confident in your body again - without having to think so much about avoiding back pain!

WHAT TO EXPECT:

• Less Back Pain
• More Mobility
• Better Posture
• More Confidence in your body
• Stronger Abs, Butt, and Back muscles
• Life-long tools to help you prevent back pain and stiffnessEight 1-hour Sessions
• Private Facebook group for accountability
  and to get your questions answered between sessions
• Printable worksheets and video recordings of ALL
  the content and exercises (that you keep for life!)
• Paced education and instruction for a healthier back and stronger core!

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

In this 8-week program, you'll learn specialized, foundational, core-focused exercises that are designed to not only strengthen your core from the inside-out properly - but that are also designed to help you get rid of and prevent future back pain. 

**This program will be taught LIVE via ZOOM**  

And every session is recorded - for you to keep - FOREVER

HERE'S THE PROGRAM SCHEDULE....

WEEK 1 : Sept 29th 6-7p

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.

WEEK 2: Oct 6th 6-7p

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.

WEEK 3: Oct 13th 6-7p

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.

WEEK 4: Oct 20th 6-7p

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.

WEEK 5: Oct 27th 6-7p

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.

WEEK 6: Nov 3rd 6-7p

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.

WEEK 7: Nov 10th 6-7p

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.

WEEK 8: Nov 17th 6-7p

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

• Take a look back and review everything you've learned (you'll never think about posture in the same way again).
• Putting it all together and last-minute problem-solving.
• Resources for continues success.
• Happy Graduation!

​Can't make every session in 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 worksheets and videos of everything we cover.

No Facebook? Don't worry - you'll also ALL recorded lessons and modules by email!

Copyright © 2020 by CJ Physical Therapy and Wellness LLC All rights reserved.