T Zone Pilates

🫐 The Blueberry Analogy — Neutral vs Imprinted Spine

One of my favourite ways to help clients feel and understand their spinal position is to imagine a little blueberry sitting underneath the lower back.

NEUTRAL SPINE 🫐
Imagine a fresh, round blueberry sitting beneath your lumbar spine.

In neutral, we want to keep the blueberry whole — maintaining the natural gentle curve and space beneath your lower back.

Your hip bones and p***c bone remain level, while your deep abdominals and pelvic floor gently engage to support and stabilise your body.

IMPRINTED SPINE 🫐
Now imagine gently pressing down and slightly squashing the blueberry.

As you tilt your pelvis, your p***c bone moves slightly higher than your hip bones and your lower spine moves closer towards the mat, reducing the natural lumbar curve.

The movement is gentle and controlled — we aren’t forcefully flattening the spine. We are using our deep abdominals and pelvic floor to create support and control.

Sometimes the simplest visual cues can make such a difference to how we connect our mind, breath and body during Pilates.

Whole blueberry = Neutral 🫐
Gently squashed blueberry = Imprinted

Move with awareness. Understand your body. Build strength from within.

Local Classes & Private session availability!
https://t-zone-pilates.book.app

💛Alicia

☀️P i l a t e s #localpilates #reformerstudio #movement #tzonepilates #spinehealth

What’s your bedtime routine? 🌙 I’ll share mine… My new rituals i have started this year ✔️ FULL-BODY ROLLER A gentle full-body fascia release to help ease tension and tight muscles from the day. It feels amazing and helps me wind down for a better night’s sleep. ✔️ SPIKE BALL Habit stacking — it’s a thing! I keep my spike ball right next to my bed so I actually remember to use it. A few minutes rolling out my feet feels so good after being on them all day. ✔️ FEET UP One of my favourites. I lie on my bed with my legs elevated against the wall or head bed and simply let my body relax,hitting the lymphatic system helps drain and relax. It’s a beautiful way to finish the day, support circulation and fluid movement, and give tired legs and feet a rest. My legs feel lighter afterwards, and I find it helps prepare my whole body for sleep. Simple rituals. A little mobility. A little release. And time to slow down. What’s one thing you do every night that helps you unwind? #NightRoutine #HabitStack #FasciaRelease #FeetUp #spikeball 💛 Alicia x

@t_zone_pilates Wednesdays spine reset evenings at the beach! #spinehealth #movement #pelvicfloor #pilates #midweekreset

Why Pilates?

So many reasons Why!

Choose a reason that suits you in this season of life!

Pilates for everyone!

Classes and private session available!

https://t-zone-pilates.book.app

BTS!

More than just Pilates… it’s connection!!!

One of the greatest gifts we can give ourselves is the time to connect with other women. A coffee, a conversation, a laugh, and simply being present with one another can do wonders for our wellbeing.

At T-Zone Pilates, we move together, encourage one another, and celebrate every step of the journey. The friendships built both inside and outside the studio are just as important as the strength we build on the mat.

Supporting other women creates stronger communities, healthier minds, and happier hearts. Movement nourishes the body, while genuine connection nourishes the soul.

Thank you to these incredible ladies for making our Pilates community such a welcoming, caring and uplifting place. I truly appreciate every one of you. 💛

Move well. Breathe deeply. Connect often.

Can’t wait to see you all💋

@5.30pm Secret Harbour Surf Life Saving Club

https://t-zone-pilates.book.app

July & August Class Update!

Saturday 1st August will be covered by Jamie!
Thank you Jamie xx

I’ll be returning Wednesday 5th August! 💛🙌