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Key Principles of the Pilates Method

Pilates may seem like a new phenomenon due to its increasing popularity over the past decade but it has been around since the early 20th century. Taking its name from its creator Joseph Pilates, it was originally developed to help German soldiers recover from injuries sustained during the First World War.

Moving to the USA after the war, Joseph continued developing his technique, focusing on 8 key principles of Pilates.

8 Principles

Centering – This refers to the body’s core or “powerhouse”. It is the main focus of Pilates as this is where all energy for exercise comes from.

Concentration – With a strong mind-body connection you are able to become more focused and mindful of each movement. This allows for you to receive the most value from each exercise and an increase in body awareness.

Control – By focusing on your centre and concentrating on each movement you will gain more control of each movement. Each exercise will be performed in a safe and correct form, allowing you to gain maximum physical value.

Precision – While repetition is good, practise will not make perfect if done incorrectly. Precision is important in Pilates as you will not only gain more, but also perform them in a safe manner.

Breath – Learning how to breathe properly helps increase blood and oxygen circulation.

Flow – This refers to continuous, smooth movement and ease of each transition, which helps build strength and stamina.

Alignment – By maintaining good posture and body awareness, each movement becomes easier.

Integration – The 8 principles refers to uniting all of the above in order to make your muscles work together and support each other. This is how you develop more efficient and functional movement.

To hear from some of our clients who have benefited from Pilates and its core principles head to our testimonials page.

If you’d like to learn how incorporating key Pilates principles can assist you with your personal healing process, contact us on 0419 777 477 or use the form beside this text to provide your contact details so we can have a quick phone conversation to discover how we can best assist your personal situation.

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Meet Kirrilly: Principle Pilates Instructor

One of our Principle Pilates instructors, Kirrilly has been with PilatesCan since 2004, back when we were called Pilates Manuka. Having experienced the benefits of Pilates for injury rehabilitation first hand, Kirrilly was inspired to change careers.

Kirrilly is passionate about spreading awareness of the Pilates Method with a particular focus on rehabilitation. Kirrilly continues to strive for perfection in her own body as well as those of her clients. It is Kirrilly’s ambition and reward to help improve physical deficiencies, relieve pain, facilitate and enhance effective movement and strength, and boost self-esteem.

Kirrilly has completed over 15,000 hours of  professional Pilates instruction. In addition to this experience, Kirrilly continues to widen her knowledge through regular workshops, conferences and courses.


  • Pilates Certification from Pilates ITC (International Training Centre) in Sydney
  • Diploma of Professional Pilates Instruction
  • Internationally recognised Advanced Diploma in Pilates Method (highest Pilates qualification in Australia)
  • Registered Principle Level Pilates Instructor with Pilates Alliance Australasia (Highest Instructor Level Achievable)

See Kirrilly in action as an instructor with her client Samantha here.

You can find out more about how you can benefit from Kirrilly’s abundance of knowledge here, or contact us using the form below.

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Pilates Exercises for Shoulder Pain

pilates exercises for shoulder painShoulder pain can be a potentially serious condition affecting your sleep and daily life, and if left untreated, can move to your neck and back. In this article, you’ll learn how pilates can relieve shoulder pain.

With the right exercises and treatment this pain does not need to be debilitating. Pilates can be incredibly beneficial for those who suffer from shoulder pain as it not only works to balance muscles around the shoulders but to also work the shoulders in different positions to achieve dynamic stability in the muscles needed for full range of movement.

Usually caused by impingement and tendonitis, shoulder pain is common amongst athletes in spots such as swimming, tennis, weights and gym work, especially if they have acquired an injury. However, due to the complexity of the joint system around the shoulders and shoulder blades, impingement can occur spontaneously with no apparent cause.

This is because by focusing on 8 core principles aimed at reducing pain and increasing functionality, Pilates can increase joint support through improved strength in the core muscles of joints. It also improves movement patterns and poor muscles recruitment which is often lost when there is injury or illness.

One of our trainee Pilates instructors, Leanne Wright, has experienced firsthand how Pilates can help with shoulder injuries. A former elite swimmer, Leanne was previously on a Swim Scholarship with the AIS here in Canberra and underwent shoulder surgery last year. Pilates helped with her rehab and recovery post-surgery and has proven effective.

“Late last year I had shoulder surgery for an injury I had acquired while swimming. Pilates has really helped me with my rehab, while I have been training to become an instructor I have been doing 1-2 Pilates sessions each week and have been amazed at the results and how quickly my shoulder has recovered from surgery and become strong again. The last few months I have been getting back into swimming, with absolutely no pain at all and am strong enough again”

Getting Started

At PilatesCan we like to keep our class sizes small so our qualified instructors have the time to focus on your body’s individual needs and advise you on the best Pilates for your condition.

If your condition is more vulnerable we provide private and semi-private sessions, which use specialised Pilates equipment, and allows your instructor to tailor an exercise program specifically for you, which can be varied each session, and will enable you to manage back and neck pain safely and successfully.

To get a start and work towards improving your shoulders you can contact us via our contact form or by calling us on 0419 777 477.

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