Pilates Edge Studio HK

22/05/2026

Stop wasting your time stretching your Iliotibial (IT) band! ⛔️ Here is why you cannot—and should not—stretch your IT band:

Your IT band isn’t a muscle; it’s dense, tough connective tissue. It’s literally built like a car seatbelt to stabilize your hips and knees. Research shows it would take up to 2,000 pounds of force just to stretch it by 1%.

Trying to “stretch” or aggressively foam roll it directly doesn’t lengthen it, and it can actually do more harm than good by compressing nerves and irritating your outer knee. Address the root cause by strengthening your hip muscles (glutes medius) instead!

別再浪費時間拉髂脛束了⛔️

髂脛束不是肌肉，而是緻密、強韌的結締組織。它就像汽車安全帶一樣，用來穩定你的髖關節和膝關節。研究表明，即使施加高達 2000 磅的力，也只能將其拉伸 1%。

試圖「伸展」或用力滾動按摩髂脛束並不能延長它的長度，反而會因為壓迫神經和刺激膝蓋外側而造成更大的傷害。你應該從根本解決問題，鍛練你的臀部肌肉（臀中肌）！

#髂脛束症候群

16/05/2026

Growing a human is the ultimate workout, and Prenatal Pilates is here to support you every step of the way! 🤍🤰

It’s not just about staying active—it’s about moving intentionally to support your changing body. Here is why Pilates is a game-changer for mamas-to-be:

✨ Deep Core & Pelvic Floor Strength: Focuses on stabilizing the muscles that support your growing baby.
✨ Relieves Aches & Pains: Helps combat back, hip, and pelvic discomfort by improving posture.
✨ Improved Breathing: Teaches lateral breathing to manage tension and prepare for labor.
✨ Gentle & Adaptable: Safe, low-impact, and fully modifiable for every trimester.
✨ Boosts Energy & Circulation: Reduces swelling and keeps you feeling strong.

Pregnancy isn’t a reason to stop, it’s a reason to prioritize movement that feels good! 🧘‍♀️✨

孕育新生命本身就是終極鍛煉，而些前普拉提將全程陪伴您，為您提供支持！ 🤍🤰

以下是普拉提對準媽媽們的益處：

✨ 深層核心肌群與骨盆底肌肉肌力：專注於穩定支撐寶寶成長的肌肉。

✨ 緩解疼痛：透過改善姿勢，幫助緩解背部、臀部和骨盆不適。

✨ 改善呼吸：教導側向呼吸，以緩解緊張並為分娩做好準備。

✨ 溫和靈活：安全、低衝擊，並可根據懷孕期間的每個階段進行調整。

✨ 提升能量並促進血液循環：減輕水腫，讓您感覺精力充沛。

#孕婦普拉提 #孕婦運動

08/05/2026

06/05/2026

Prenatal Pilates is incredible for supporting your changing body, but not all ”ab work“ is safe during pregnancy! 🤰✨

When training your core, the goal is more about intra-abdominal pressure management and stability.

Here is what to avoid (or modify):
❌ Prolonged Supine Work: After 20 weeks, avoid lying completely flat on your back to prevent compression of the vena cava.
❌ Intense Abdominal Flexion: Skip traditional crunches, sit-ups, and ”The Hundred.“ These can create too much pressure.
❌ Deep Twisting: Steer clear of movements that compress the belly or twist deep in the spine.
❌ Coning/Doming: If you see a ridge forming down the middle of your belly during an exercise, stop! It’s a sign to modify.
❌ Prone Positions: Avoid lying directly on your stomach.

Instead, focus on:
✅ 360-degree breathing
✅ Side-lying work
✅ Quadruped (all-fours) moves like Bird-Dog
✅ Gentle pelvic floor activation

Listen to your body, and always check with your care provider!

Save this for your next workout! Reach out to us if you want to schedule a Prenatal pilates class! 🤍

普拉提對孕婦非常有益，但並非所有腹部訓練都適合懷孕期間進行！ 🤰✨

核心訓練的重點在於控制腹內壓和保持身體穩定。

以下是一些需要避免（或調整）的動作：

❌ 長時間仰臥：懷孕20週後，避免完全平躺，以免壓迫下腔靜脈。
❌ 劇烈腹部屈曲：避免傳統的捲腹、仰臥起坐等動作。這些動作可能會造成過大的壓力。
❌ 深度扭轉：避免任何會壓迫腹部或導致脊椎深層扭轉的動作。
❌ 腹部隆起：如果在練習時發現腹部中間出現隆起，請立即停止！這表示需要調整動作。
❌ 俯臥：避免直接俯臥。

相反，請專注於：
✅ 360度呼吸
✅ 側臥練習
✅ 四肢著地動作，例如鳥犬式
✅ 適當地鍛鍊骨盆底肌

如果您想預約孕期普拉提課程，請與我們聯絡！🤍

#孕婦普拉提 #孕婦核心訓練

30/04/2026

It’s our favorite day of the year! 🌍 🥳Celebrate International Pilates Day this Saturday, May 2, with $52 off all group classes (single session or packages).

🌟Enter the promo code PILATESDAY2026 when you book on our website (link in bio) to get the discount. Promo code valid till May 3

Terms and conditions:
1. For purchase of group class only (single session and packages).
2. Each person can only use the code once. The code applies only to one session or one package only.
3. To pay with PayMe, FPS or bank transfer, DM us for details.
4. To pay with credit card, use the booking link in bio. Credit card fees apply.
5. Not applicable in conjunction with other promotions such as new client trial discount.
6. Group classes are for females only.
7. Pilates Edge reserves the right to all final decisions related to this offer.

🌍🥳本週六5月2日是國際普拉提日，所有團體課程（單次課程或套餐）可節省$52！

🌟在我們的網站（連結在個人簡介中）預訂課程時輸入優惠碼 PILATESDAY2026 即可享受折扣。優惠碼有效期限至5月3日。

條款及細則：
1. 僅限購買團體課程（單次課程或套餐）。
2. 每人限用一次優惠碼。優惠碼僅適用於扣減一節課堂或一個套餐。
3. 如需使用PayMe、FPS或銀行轉帳付款，請私訊我們了解詳情。
4. 如需使用信用卡付款，請使用個人簡介中的預訂連結。信用卡付款需支付手續費。
5. 不可與其他優惠活動同時使用，例如新客戶體驗折扣。
6. 團體課程僅限女性參加。
7. Pilates Edge 保留與此優惠相關的所有最終決定的權利。

💕

23/04/2026

The response to our upcoming Scolio-Pilates Professional Training has been absolutely incredible! Thank you to everyone who has already signed up to become a specialized Scolio-Pilates practitioner 🎓💖.
We are officially down to the last few spots! ⏳ If you’ve been waiting to bridge the gap between general Pilates teaching and specialized scoliosis care, now is the time.

Don’t miss your chance to learn how to:
✅ Read a scoliosis body 🩻
✅ Apply scoliosis-specific corrections 🧘🏻‍♀️
✅ Train your scoliosis clients with confidence 🙌

Scolio-Pilates® Professional Seminars Module 1+2:
🗓️ Date: 16-18 October, 2026 (9am-6pm)
👩‍🏫 Educator: Scolio-Pilates® Principal Educator Helen New 🇦🇺
📍Venue: Pilate Edge Hong Kong

Secure your spot before it’s gone! DM us or click the link in bio to register.

我們即將推出的Scolio-Pilates脊椎側彎普拉提專業培訓課程反應熱烈！感謝所有已經報名的同學🎓💖。

名額已所剩不多！ ⏳ 如果您一直想彌合普通普拉提教學和脊椎側彎專科護理之間的差距，現在正是時候。

別錯過學習如何：
✅ 解讀脊椎側彎患者的身體狀況 🩻
✅ 應用脊椎側彎的矯正方法 🧘🏻‍♀️
✅ 自信地指導您的脊椎側彎客戶 🙌

Scolio-Pilates® 專業研討會Module 1+2：
🗓️ 日期：2026 年 10 月 16-18 日（上午 9 點至下午 6 點）
👩‍🏫 講師：Scolio-Pilates® 首席講師 Helen New 🇦🇺
📍 地點：Pilate Edge 香港

名額有限，立即報名！私訊我們或點選個人簡介中的連結報名。

#脊椎側彎

14/04/2026

As the owner of a Pilates studio and a Pilates instructor myself, I often see a lot of scoliosis clients needing our professional help 🫶🏻

Scoliosis requires more than just standard programming. Becoming a certified Scolio-Pilates® Practitioner isn’t just another certification—it’s the bridge between general fitness and specialized, life-changing care. 🛠️❤️

Mastering Scolio-Pilates® increases your credibility and confidence to work with this often underserved population.

👇 Are you ready to dive deeper into specialized scoliosis care? Join our Scolio-Pilates® Professional Seminars Module 1+2:

🗓️ Date: 16-18 October, 2026 (9am-6pm)
👩‍🏫 Educator: Scolio-Pilates® Principal Educator Helen New 🇦🇺
📍Venue: Pilate Edge Hong Kong

Only a few spots left. Register now to secure your spot ⏳(link in bio or WhatsApp 67911756)

身為 Pilates Edge 的創辦人兼普拉提教練，我經常看到許多脊椎側彎患者需要我們的專業幫助🫶🏻

脊椎側彎需要的不僅僅是標準的訓練計畫。成為認證的Scolio-Pilates®教練不僅僅是另一張證書——它是連接普通訓練和專業護理的橋樑🛠️❤️

掌握脊椎側彎普拉提可以提升您的信譽和信心，讓您能有效照顧這經常被忽視的客戶群。

👇 您準備好深入了解專業的脊椎側彎護理了嗎？加入我們的 Scolio-Pilates® 專業研討會Module 1+2：

🗓️ 日期：2026 年 10 月 16 日至 18 日（上午 9 點至下午 6 點）
👩‍🏫 導師：Scolio-Pilates® 首席導師 Helen New 🇦🇺
📍 地點：香港 Pilate Edge

只剩餘有限名額，立即報名！⏳ （連結在個人簡介或WhatsApp：67911756）


#脊椎側彎

07/04/2026

🤔Not all exercises are created equal, and not all of them are beneficial for scoliosis 🧘🏻‍♀️🏋️‍♀️

Instead of just teaching Pilates, let’s dive deep into specialized scoliosis care by joining our Scolio-Pilates® Professional Seminars Module 1+2:

🗓️ Date: 16-18 October, 2026 (9am-6pm)
👩‍🏫 Educator: Scolio-Pilates® Principal Educator Helen New 🇦🇺
📍Venue: Pilate Edge Hong Kong
💰 Early bird price: HK$9,980 (normal price: HK$11,880)

In this training, you can:
✅ Understand curve patterns and apply 3D, scoliosis-specific exercises
✅ Recognize asymmetries and create effective, targeted programs for every client
✅ Become a trusted professional capable of safely managing scoliosis, reducing pain, and improving posture for a truly underserved community

It’s not just a certification; it’s an uptick in your career trajectory! 📈
🌟 Spots are filling up fast. Register via link in bio or WhatsApp us 67911756 for more details.

🤔並非所有運動都一樣有效，也並非所有運動都對脊椎側彎有益🧘🏻‍♀️🏋️‍♀️

與其僅僅教授普拉提，不如加入我們的 Scolio-Pilates® 專業研討會Module 1+2，深入探索專業的脊椎側彎護理：

🗓️日期：2026 年 10 月 16-18 日（上午 9 點至下午 6 點）
👩‍🏫講師：Scolio-Pilates® 首席講師 Helen New 🇦🇺
📍地點：香港 Pilate Edge
💰早鳥價：港幣 9,980 元（原價：港幣 11,880 元）

透過本次培訓，您將：
✅ 了解脊椎側彎的曲線模式並應用 3D 脊椎側彎專案練習
✅ 辨識脊椎側彎的不對稱情況，並為每位客戶制定有效的針對性訓練計劃
✅ 成為值得信賴的專家, 為真正需要幫助的群體提供專業的脊椎側彎管理、疼痛緩解和姿勢改善服務。

🌟 名額有限，欲報從速。請點擊個人簡介中的連結註冊，或透過 WhatsApp 聯絡我們 67911756 以了解更多詳情。

#脊椎側彎

02/04/2026

🇭🇰✈️ Scolio-Pilates® is officially coming to Pilates Edge Hong Kong! 🌏 If you are a Pilates instructor, physiotherapist or fitness professional looking to deepen your expertise, this is the specialized training you’ve been waiting for!

🌟Scolio-Pilates® Professional Seminars Module 1+2 [Limited Spots Only]
🗓️ Date: 16-18 October, 2026 (9am-6pm)
👩‍🏫 Educator: Scolio-Pilates® Principal Educator Helen New 🇦🇺
📍Venue: Pilate Edge Hong Kong
💰 Early bird price: HK$9,980 (normal price: HK$11,880)

What is Scolio-Pilates®? 🤔
Scolio-Pilates® is a three-dimensional, scoliosis-specific exercise method that combines traditional Pilates principles with evidence-based techniques to elongate the spine, open up constrained ribs, and improve alignment using Specialized Scolio-Wedges and corrective breathing. It helps to alleviate pain, improve strength and posture, and facilitate proper movement for a better quality of life.

Why Should You Join? ✨
✅Stop Guessing, Start Correcting:
Not all movement is intelligent movement for a scoliotic spine. Learn to recognize curve patterns and tailor exercises safely and effectively for your clients.

✅ Expand Your Toolkit:
Gain specialized techniques that you can apply immediately to help clients reduce pain and improve posture, and become a trusted professional to confidently support this population of clients.

💪Ready to upskill yourself? Don‘t miss this opportunity to bring specialized, evidence-based scoliosis care to your clients🌟 Limited spots only. Register via the link in bio or WhatsApp us at 67911756 for more details.

🇭🇰✈️ Scolio-Pilates® 正式登陸香港 Pilates Edge！🌏 如果您是普拉提教練、物理治療師或相關專業人士，並希望提升您的專業技能，這專業培訓您便不容錯過！

🌟Scolio-Pilates® 專業研討會 Module 1+2 [名額有限]
🗓️ 日期：2026 年 10 月 16 日至 18 日（上午 9 點至下午 6 點）
👩‍🏫 講師：Scolio-Pilates® 首席講師 Helen New 🇦🇺
📍 地點：香港 Pilate Edge
💰 早鳥價：港幣 9,980 元（原價：港幣 11,880 元）

什麼是 Scolio-Pilates®？ 🤔
Scolio-Pilates®是一種三維立體、針對脊椎側彎的運動方法，它結合了傳統普拉提的原理和循證科學技術，透過特殊的脊椎側彎楔形墊和矯正呼吸，拉長脊柱，打開受限的肋骨，並改善脊椎排列、緩解疼痛、增強力量和改善姿勢。

透過這訓練，您能學習識別脊椎側彎模式，並為您的客戶度身定制安全有效的練習。

🌟名額有限。請點擊個人簡介中的連結註冊，或透過 WhatsApp 67911756與我們聯絡。

#脊椎側彎

30/03/2026

Have you ever had an musculoskeletal injury 🤕🩼and noticed that your body moves differently afterwards? 🤔

My client in the video tore her left knee 🦵ligaments last year. Her body has found ways to avoid loading the left leg and developed compensating movements as seen in the video. The involuntary shaking 🫨 of the left leg muscles when it’s under load is also an indication of muscle weakness 😣

We can use Pilates for injury rehabilitation 🙌, however, in-depth pre-training assessment 📐and periodic evaluation 📋 is required for tailored exercise programming 💪

At Pilates Edge, we are trained to spot movement compensations and address them accordingly. Reach out to us if you want to book a private 1:1 session with us 🌟

你是否曾經有過肌肉骨骼損傷🤕🩼，並注意到之後身體的運動方式發生了變化？ 🤔

影片中的這位客戶去年左膝韌帶撕裂🦵。她的身體已經找到了避免左腿負重的方法，並發展出一些代償動作，正如影片中所見。左腿肌肉在負重時出現不自主的抖動🫨，這也是肌肉力量不足的跡象😣

我們可以利用普拉提進行損傷復健🙌，但是，制定個人化的訓練計畫需要進行深入的訓練前評估📐和定期評估📋。

在Pilates Edge，我們接受過專業的訓練，能夠辨識並修正這些代償動作。如果您想預約一對一的私人課程，請聯絡我們🌟

___________________________________

Pilates Edge
Website: www.pilatesedge.hk
Email: [email protected]
WhatsApp: (852) 67911756
Address: Unit 1, 12/F, Wing Lee Industrial Building, 54-58 Tong Mi Road, Mong Kok, Kowloon
____________________________________

#香港普拉提

21/03/2026

Whether you’re a “wide” or a “narrow,” your ribcage shape / infrasternal angle (ISA) will affect your abdominal muscles recruitment and how you breathe and move 🧘🏻‍♀️🏋️‍♀️

The Wide ISA (>90°) 👐
Your internal obliques may be dominant.
✅Pilates Exercise Focus: You need to engage your external obliques to pull those flared ribs down and in. Focus on exercises that promote crossbody connection (like rotation through the ribs).

The Narrow ISA ( 90°）👐
你的腹內斜肌可能過度緊張。
✅普拉提運動重點：你需要調動腹外斜​​肌，將外展的肋骨向下向內收攏。專注於促進身體交叉連接的練習（例如肋骨旋轉）。

窄胸廓（ISA < 90°）📐
你的腹外斜肌可能過度緊張。
✅普拉提練習重點：你需要擴展下胸廓，增加“寬度”，讓橫膈膜能自由移動。進行促進側向擴張和呼吸的練習，以「打開」肋骨並創造空間（例如側臥呼吸）。

如果您想要個人化的普拉提課程，歡迎參加我們的一對一私人課程，我們將為您進行量身定制的評估💪

___________________________________

Pilates Edge
Website: www.pilatesedge.hk
Email: [email protected]
WhatsApp: (852) 67911756
Address: Unit 1, 12/F, Wing Lee Industrial Building, 54-58 Tong Mi Road, Mong Kok, Kowloon
____________________________________

#香港普拉提