Pilates Protocols

The 6-Week Pilates Program for Desk Workers with Lower Back Pain

Targeted exercises to undo the damage of prolonged sitting — release locked hip flexors, reactivate your core, and end the daily cycle of stiffness and pain.

6 weeks · 28 exercises · $27

The 10-Week Pilates Program for Frozen Shoulder Recovery

Gentle, progressive exercises to break down capsular adhesions, restore range of motion, and rebuild shoulder function — without forcing through pain.

10 weeks · 40 exercises · $37

The 12-Week Pilates Program for Herniated Disc Recovery

Safe, progressive exercises to decompress your spine, stabilise your core, and rebuild confident movement after a disc herniation.

12 weeks · 48 exercises · $37

The 8-Week Pilates Program for Runners with Knee Pain

Targeted exercises to correct patellar tracking, strengthen your hips and glutes, and get you back to running pain-free.

8 weeks · 34 exercises · $37

The 8-Week Pilates Program for Sciatica Relief

Targeted exercises to reduce sciatic nerve pain, release piriformis tension, and rebuild pain-free movement patterns.

8 weeks · 36 exercises · $37