Wellcentred Pilates

Wellcentred Pilates We are all about Pilates. We offer:
Prerequisite Initial Pilates assessments |
Private Pilates |
Semi-private (3) Pilates session |

Wellcentred Pilates Studio provides tailored Pilates programs designed to address your unique combination of physical conditions, movement habits and what you do at work and at play. Our team are all specialist Pilates instructors thoroughly trained in clinical Pilates and committed to ongoing professional development.

Wellcentred moved to our new home at Suite 6, 99 Moore Street, Leichhardt on Monday 22 September. We have a waitlist for...
26/09/2025

Wellcentred moved to our new home at Suite 6, 99 Moore Street, Leichhardt on Monday 22 September. We have a waitlist for new clients. If you are interested in starting Pilates with us you can email: [email protected] to book an Initial Assessment.

We are moving to Leichhardt!Wellcentred Pilates will be opening in our new home at 99 Moore Street, Leichhardt on Monday...
17/08/2025

We are moving to Leichhardt!
Wellcentred Pilates will be opening in our new home at 99 Moore Street, Leichhardt on Monday 22nd September 2025.
The timetable also changes on that day.
We have a waitlist for new clients.
If you are interested in starting Pilates with us, please go to www.wellcentred.com.au for contact details.

10/09/2021

Mobility at Work - Exercise 7 - Releasing the dreaded Upper Trapezius (plus a few other muscles on the side of your neck)

Sit comfortably, feet are flat on the floor. Check your pelvis is upright (up on your sitting bones) spine long, your neck vertical, long all the way to the top of your head. Float the top of your head up up to the ceiling
1. Breathe in to prepare and gently hold under the seat of the chair with one hand (let’s say the right hand). This is your anchor to keep the right shoulder in place.

2. Breathe out, and drop the left ear to the left shoulder (ie the opposite side to the holding hand). Take care not to let the right shoulder come along for the ride. Stay there for another breath cycle in and out and then return to centre.

3. Repeat on the other side. 3 times each side should be sufficient.

WATCHPOINTS: Don’t force it. Just let gravity do its job and focus on keeping your spine long and your shoulder held in place.
Aim for a clean sideways movement, keeping your face to the front throughout - it helps to see your reflection. If your back or neck hurts, stop and consult us.

19/08/2021

Mobility at Work - Exercise 6 - Quadricep/Hip Flexor Release

Clear a space on your desk. You might want to pad the edge to be kind to the front of your ankle. Turn the chair away from the desk (stable chair preferably) and move it far enough away for you to be able to stand fully upright, hold onto it and place the front of your ankle on the desk behind you without too much compression into the knee.

- Breathe in to prepare and draw the bent knee in towards the other leg.
- Breathe out and tilt your pelvis under and draw it towards to the chair in front. Your goal is to move your pelvis forward to leave your thigh further behind.
- Breathe in to return and repeat 3-5 times before swapping sides.

WATCHPOINTS: aim to have your hips level, your pelvis level and your spine long and upright.
- Avoid letting the bent leg wander out to the side. If your hamstring (back of the leg) cramps, stop and do the hamstring release and try again.
- Do not do if you have a quadricep or patellar tendinopathy and always avoid compressing your knee joint beyond comfort.
- If it hurts, stop and consult us.

08/08/2021

Mobility at Work - Exercise 5 -Hamstring Release

Stand side on to a stable chair and hold the back.
This works best standing on the leg nearest the back of the chair and stretching the other leg. Aim to get your pelvis upright and hips level, your standing leg vertical and your spine long. If you cannot comfortably straighten your leg in the starting position, bend the knee to allow your pelvis and spine to get into place.

- Breathe in and bend the front leg, hingeing the hip forward to relax.
- Then breathe out to straighten the front leg only as far as you can keep your hips level and your spine long. If you are more flexible, you can hinge forward over the straight leg with a long spine and neck.
- Breathe in to bend and relax the front leg again and repeat 3 -5 times before swapping sides.

Watchpoints: keeping your hips level, pelvis neutral and your spine long is the priority. Try not to hunch forward and curve your spine. Your hamstrings will release even with your knee still bent. Do not do if you have a hamstring tendinopathy. If it hurts, stop and consult us.

30/07/2021

Mobility at Work - Exercise 4 - Thoracic Extension & Shoulder Rotation
*** Watch your neck! See suggested modification below in the Watchpoints.

- Sit comfortably, right at the back of your chair with your lumbar supported if possible.
- Check your pelvis is upright (up on your sitting bones) spine long, all the way to the top of your head. Arms are in goal post position, forward of your shoulder joint, fingers spread.
- Breathe in to prepare.
- Breathe out and immediately engage your lower abdominals to keep your lower back stable. Lengthen your spine and neck, and gently curve over the back of the chair rotating forearms back (elbows forwards) as you go. Only go as far as comfortable and where your neck is not stressed.
- Breathe in to return and repeat 5 times

WATCHPOINTS: if you need to protect your neck or shoulders, clasp your hands behind your skull and do the spine movement only. Avoid letting your lower back arch – you need to use just enough abdominal muscles to keep it in place. Do not do if you have thoracic or cervical canal stenosis. If it hurts, stop and consult us.

23/07/2021

Mobility at Work - Exercise 3 - Seated Thoracic Rotation
This exercise needs a stable chair, no arm rests.

- Sit comfortably sideways, feet are flat on the floor. Check your pelvis is upright (up on your sitting bones) spine long, all the way to the top of your head.
- Breathe in to prepare.
- Breathe out and carefully rotate your ribs and shoulders towards the back of the chair.
- Breathe in and gently hold the back with your elbows and shoulders wide and breastbone vertical. Breathe out and gently draw yourself into more rotation.
- Breathe out to return.
- Repeat 3 times and swap sides.

Watchpoints: Aim to keep your sitting bones in place, your spine long and your head balanced back over your spine throughout. Keep your shoulders open and relaxed, arms easy and don’t force it beyond a pleasant twisting sensation. If it hurts, stop and consult us.

03/07/2021

It's important to keep moving even when working from home.
Mobility at your work - Exercise 2: The Mermaid Stretch

This needs a stable chair, no armrests.

-Sit slightly to one side, pelvis upright (be up on your sitting bones) and spine long, all the way to the top of your head. When perched to the right of your seat, reach your right leg out long and firmly plant it on the floor.
-Breathe in to prepare and reach your arms out long to the side.
-Breathe out and carefully cartwheel your arms and curve your ribcage sideways, find the leg of the chair with your leading hand and slide it down as you continue to your reach.
-Breathe in to return to vertical.
-Repeat three times and swap sides.

WATCHPOINTS: Aim for a long curve, keeping space in your ribs. Keep your hands in your peripheral vision – i.e. forward of your shoulder joint. Use the foot out to the side as your anchor. Imagine you are on the Wunda Chair!
If your neck is uncomfortable, look down to the side you are reaching towards or stop and consult us.

We are onlineFour group classes available - Book through Mindbody or https://wellcentred.com.au/classbookings/ Monday 5...
27/06/2021

We are online

Four group classes available - Book through Mindbody or https://wellcentred.com.au/classbookings/

Monday 5.15 pm: Chair and Standing Class with Meredith
Tuesday 8.15 am: Breathing, stretching and some Tai Chi with Nigel
Wednesday 5.15 pm: Roller Stability class with Meredith
Saturday 8 am: Saturday Centering Mat class with Michelle

Virtual Privates available - Email us [email protected] to book

Monday: 7am, 8.15am, 9.30am | 12:30am 3.45pm, 6.30pm.
Tuesday: 6am, 7am, 9.30am | 3.45pm, 5.15pm, 6.30pm
Wednesday: 7am, 8.1 am, 9.30am | 4:00pm
Thursday: 7am, 8.15am, 9.30am | 3.45pm, 5.15pm, 6.30pm
Saturday: 9.30am, 10.45am

10/06/2021

Sitting at a desk all day looking at a computer is not good for the human body which has evolved to move!
To help you keep mobile, here is the first of a series of exercises that you can do while you are working, studying or doing admin.

Exercise 1: The Seated Rolldown

- Sit comfortably, feet are flat on the floor. Check your pelvis is upright (up on your sitting bones) spine long, all the way to the top of your head.
- Breathe in to prepare.
- Breathe out, relax your head forward then slowly articulate through your spine to a comfortable endpoint, letting your arms dangle outside your legs.
- Breathe in at the bottom, breathe out to slowly articulate back up to a long vertical spine, relaxed arms, skull last to arrive to end balanced on a long neck.

Watchpoints: Imagine a wave breaking, creating space as you curve. If you have osteoporosis, follow your doctor’s advice. If your back or neck hurts, stop and consult us.

Katrina will be taking over the Wednesday night sessions and group equipment class. Katrina will also be teaching Saturd...
06/02/2021

Katrina will be taking over the Wednesday night sessions and group equipment class. Katrina will also be teaching Saturday mornings from time to time to give Michelle some weekends.
As many of you know, she is a lovely teacher with deep Pilates knowledge and we know that you will benefit from her experience and insights.

Here is our January timetable for private & studio sessions Monday to Saturday. We have two equipment classes in the stu...
17/01/2021

Here is our January timetable for private & studio sessions Monday to Saturday.
We have two equipment classes in the studio on Monday and Wednesday nights at 7pm.
There is also a virtual Tai Chi based class on Sunday morning.
Private Pilates sessions are still available at times outside of this timetable so make sure you tell us what you want!

Address

Suite 6, 99 Moore Street
Leichhardt, NSW
2040

Opening Hours

Monday 12pm - 8pm
Tuesday 12pm - 8pm
Wednesday 12pm - 8pm
Thursday 12pm - 8pm
Friday 12pm - 8pm

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