Pilates Advantage Physical Therapy

02/12/2026

Stop chasing the pain and start addressing the pattern. 💡

📍 39 S. Fullerton Ave., Montclair, NJ
📞 862-200-7413
🌐 www.pilatesadvantagephysicaltherapy.com

RehabToPerformance MoveWithIntention
PilatesAdvantagePhysicalTherapy

02/10/2026

Exercise of the Week
The Hundred
Step: Lie on your back, legs in “tabletop” or extended at 45°. Curl your head and shoulders up.
Action: Pump your arms vigorously up and down. Inhale for 5 pumps, exhale for 5 pumps. Repeat 10 times.

Pilates Advantage Physical Therapy
📍39 S. Fullerton Ave., Montclair, NJ 07042
📞862-200-7413
https://pilatesadvantagephysicaltherapy.com/


Exerciseoftheweek Exerciseoftheweek PilatesAdvantagePhysicalTherapy

02/05/2026

Finding relief from lower back pain doesn’t always mean “rest”—sometimes it means finding the right way to move. 🧘‍♀️✨

If you’re tired of the “tweak and repeat” cycle, here’s how Pilates-based Physical Therapy changes the game:

Why it works:

Core Control, Not Just Strength: It’s not about getting six-pack abs; it’s about training the deep stabilizers (like the transverse abdominis) to act as a natural corset for your spine.

Decompressing the Spine: Pilates emphasizes “length.” By creating space between the vertebrae, we take the literal pressure off your lower back.

Correcting Imbalances: Often, back pain is a “noisy neighbor” complaining because the hips are too tight or the glutes are too sleepy. Pilates gets everyone doing their fair share of the work.

Mind-Body Connection: You learn to move with intention, which carries over into how you sit at your desk, lift your kids, or grocery shop.

The PT Perspective: Using the Reformer or Mat isn’t just about a workout; it’s about using controlled resistance to retrain your nervous system to move without fear.

Stop chasing the pain and start addressing the pattern. 💡

RehabToPerformance MoveWithIntention PilatesAdvantagePhysicalTherapy

02/03/2026

Exercise of the Week: Roll Up
Lie on your back with legs extended in front of you and your arms overhead or folded behind your head. Inhale to prepare as your arms sweep up, exhale to scoop your abs in, tuck your chin, and peel your spine off the mat one vertebra at a time into a C-curve. If your arms are out, then reach forward past your toes, keeping your shoulders down. Inhale to reset and then exhale to roll back down, vertebra by vertebra, in a slow, controlled manner back down to the mat with control.

📍 39 S Fullerton Ave., Montclair, NJ
📞862-200-7413
🌐 www.pilatesadvantagephysicaltherapy.com

01/29/2026

Pilates-based Physical Therapy. Individualized Care. Call Today (862) 200-7413
39 S. Fullerton Ave., Montclair, NJ.

01/27/2026

Exercise of the Week
Breaststroke Preparation (Lying on Stomach)
Starting Position: Lie on your stomach with your forehead on a towel, arms extended forward or at your sides, and elbows pointing back.
Engage & Lift: Draw your abs in, squeeze your shoulder blades down and back, and lift your head, neck, and chest a few inches off the mat.
Hold & Lower: Hold briefly, feeling the muscles between your shoulder blades work, then lower with control.
Repeat: Aim for 10-20 repetitions, keeping your p***c bone in contact with the floor.

📍 39 S Fullerton Ave., Montclair, NJ
📞862-200-7413
🌐 www.pilatesadvantagephysicaltherapy.com

01/20/2026

Exercise of the Week
Pelvic Tilt (Lying Down)
Starting Position: Lie on your back with knees bent, feet flat on the floor hip-width apart, arms at your sides. Place a small ball (such as a soft Pilates ball or a pillow) between your knees.
Engage: Gently squeeze the ball with your knees, maintaining light pressure throughout. Draw your belly button slightly towards your spine to engage your deep core.
Tilt: Exhale and gently tilt your pelvis, lifting your tailbone slightly off the floor to flatten your lower back more, engaging your glutes and abs.
Hold & Release: Hold for a few seconds, then inhale as you slowly return to the starting position, keeping the ball squeezed.
Repeat: Perform 10-15 repetitions, focusing on smooth, controlled movements and avoiding excessive arching of your back or lifting your hips too high (that’s a bridge!).
📍 39 S Fullerton Ave., Montclair, NJ
📞862-200-7413
🌐 www.pilatesadvantagephysicaltherapy.com

01/15/2026

01/13/2026

Personalized Care, Just for You
No two bodies are the same—so why should your physical therapy be?

At Pilates Advantage Physical Therapy, we don’t believe in one-size-fits-all care. Every session is tailored to YOUR body, YOUR goals, and YOUR healing journey. Whether you’re recovering from an injury, managing pain, or looking to regain strength, we’re here with expert, hands-on guidance every step of the way.

You’re more than just a client—you’re family. And we’re committed to getting you back to feeling your absolute best.
Pilates Advantage Physical Therapy
862-200-7413

01/11/2026

01/08/2026

Pilates Advantage Physical Therapy
📍39 S. Fullerton Ave., Montclair, NJ 07042
📞862-200-7413
https://pilatesadvantagephysicaltherapy.com/

01/06/2026

We’re excited to introduce our new Physical Therapist, Zainab Shuja! She is here to help you move better and feel stronger.

Book your session today: 862-200-7413